Research shows that Bacopa Monnieri may boost brain function and alleviate anxiety and stress, among other benefits.

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Statistically, Black Americans are 1.5 to two times more likely than their white counterparts to develop Alzheimer’s disease, and related dementias. According to a new study, eating more whole grains may protect against cognitive decline, especially memory loss. During the study, participants consumed whole grains, including cereals, quinoa, and popcorn. We’ll discuss the outcome of the study and observations in this article. 

What Are Whole Grains?

Whole grains are foods eaten in their whole form and include grains like wheat, corn, quinoa, sorghum, spelt, rye, rice, and oats. They offer the “complete package,” so to speak, given that they differ from refined grains, which are stripped of valuable nutrients during the refining process. All whole grain kernels contain three parts: the bran, germ, and endosperm. Each part offers different nutrients, some of which include B-vitamins, copper, zinc, iron, magnesium, antioxidants, and phytonutrients. 

The Study

The research published in November 2023 monitored Black adult participants who consumed whole grains. Participants who ate more whole grains exhibited lower levels of memory decline, which equated to being a median 8.5 years younger that those who ate fewer daily servings of whole grains. Even those who ate fewer servings experienced a slower rate of cognitive decline. 

Study authors are excited by the fact that eating more whole grains may reduce the risk of dementia and Alzheimer’s disease. However, overall diet factors into the equation. Sure, whole grains may help the cause, but only if other dietary modifications are in place. For example, eating more foods that support brain health is a great first step, but cutting out foods that harm the brain is an equally important step. 

A Benefit For Black Adults, But Not White Adults

The study took place over six years, with researchers following more than 3,000 adults with a median age of 75. None of the participants had dementia at the start of the study, and roughly 60% of the adults in the study were Black. Every three years, study participants filled out a questionnaire detailing how often they consumed whole grains. They also completed cognitive and memory tests after filling out the questionnaires. The tests involved recalling lists of words and remembering numbers to put back in correct order. 

Study authors divided the participants into five groups based on the amount of whole grains they consumed. The group that ate the lowest amount of whole grains averaged less than a half serving per day, while the highest group averaged 2.5 servings per day. According to study authors, the highest amount was less than the 2020 Dietary Guidelines for Americans suggested. Those guidelines suggested three to five servings of whole grains per day. 

The analysis revealed that Black individuals with the highest whole grain intake showed slower rates of cognitive decline. The protective effects of whole grains were only observed in Black adults. A higher proportion of Black participants (67%) consumed more than one serving of whole grains compared to white participants (38%). Study authors observed that Black participants ate more oats, dark bread, bulgur, couscous, kasha, and other whole grain foods. 

Avoid Refined Grains For A Healthier Brain

Based on the results from the study, neurology professors note that whole grain consumption may improve cognitive function and slow memory decline. In fact, whole grains may even influence the ability to think and reason. Whole grains are commonly consumed in the Mediterranean diet, for example, which is associated with better cognitive function and heart health. The main takeaway is that experts discourage the consumption of refined grains, as they don’t encourage healthier cognitive function. Whole grains may offer these benefits because of the nutrients they provide. These nutrients may fight free radicals and reduce inflammation, which have previously been associated with mental decline.

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Now, more than ever, there is a huge obsession with strength training. It is a great way to increase muscle strength, but that doesn’t mean you should obsess over strength and strength alone. Cardiovascular training and stretching are two other integral pillars of exercise, but one that is not typically discussed is mental training. You see, the brain is just like any other muscle, and training it will help it perform optimally.

You’ve heard of aerobics, but what about “neurobics?” Essentially aerobics for your neurons, neurobics is a method of brain training to increase brain capacity and improve memory. One author, Jim Kiwk, explains that if you don’t use your brain, you’ll lose it. Kiwk also states that there are easy ways to challenge your brain, and they don’t take too much time. Accelerate your learning capacity and enhance your brain with the following exercises. 

Use Your Opposite Hand

Although some people are ambidextrous, most people tend to stick with their dominant hand for everyday tasks. Try to use your non-dominant hand to do simple tasks, such as brushing your teeth or eating, to activate a different part of the brain. You don’t have to think when you use your dominant hand because most things are muscle memory. If you switch things up to use your non-dominant hand, you have to use more brain power. Additionally, using your non-dominant hand forces you to be present. You direct your full focus on the activity or task at hand, so you know you are not distracted by anything else. 

Turn Off Your GPS

There is no doubt that technology makes many things convenient, so much so that you don’t have to think about some things. Therein lies the problem! You want to flex your mental muscles from time to time, so Kiwk encourages you to refrain from looking up your destination on your device. Rely on your memory to get you where you need to go, provided you have a few extra minutes to recall mental directions and the destination is familiar. People lack confidence because they lack mental competence. You are capable of so much and probably know your way around better than you realize you do. Make the effort and use your brain, even if that means that your route ends up being a little longer. 

Make Passive Activities Active

You have the ability to make any activity more mindful, even something as simple as watching TV. How often do you sit down to watch a show or movie and end up scrolling through social media or playing Candy Crush 10 minutes into your show/movie? You don’t have to mindlessly watch the movie just because you put your phone down, though. Envision yourself as a certain character from what you are watching. What would you do if you were in their situation and what can you learn from the character’s arc or journey? You can also practice this skill with other forms of entertainment. It may actually help you improve empathy and your ability to switch positions or characters in a narrative. 

The takeaway from all this is that exercising your brain is much easier than you think it is. All you have to do is make small changes in everyday activities to make a positive impact on your cognition and memory. Practice some neurobics and you’ll feel stronger every time you do them!

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People forget things all the time, but forgetting things one too many times may be cause for concern. Not remembering why you came into the kitchen or a certain room can happen to anyone, but you may wonder whether or not you are developing dementia if this happens a lot and you are in a certain age range. 

What Is Dementia?

Dementia, or neurocognitive disorder, is the loss of thinking, reasoning, or remembering to the point where it interferes with everyday life/activities. There are several forms of dementia, but the most common is Alzheimer’s disease in people aged 65 and older, according to neurologists. The second most common form is vascular dementia, caused by conditions that affect blood vessels in the brain, such as stroke. Finally, the last form is a brain disorder known as Parkinson’s disease dementia.

Although dementia is more common as you get older, it is not a normal part of aging. People can live well into their 90s without ever being diagnosed with the condition. The National Institute of Aging (NIA) continues to research the disease to find out who is more susceptible and how it can be prevented. For now, the NIA considers the following signs and symptoms to be early warning signs of dementia. 

Changes In Judgment

Anybody has the opportunity to make a poor decision every so often. People with dementia, or early onset symptoms, may experience more frequent changes in judgment or decision-making. A great example is that people with dementia may not be able to manage a budget or, more commonly, they neglect their hygiene more regularly. 

Trouble Completing Tasks

A lot of older people, even those who aren’t so old, require assistance learning new technology or appliances. People with dementia typically find it much harder learn technology and complete routine tasks that they used to do with ease. Driving to a familiar location or creating a grocery list can become difficult and trivial, according to the Alzheimer’s Association. 

Episodic Memory Loss

Memory loss tends to be one of the earlier symptoms of dementia, with episodic memory loss being the first noticeable sign. A person may remember going on vacation, for example, but they can’t remember where they went or what they did. Episodic memory involves remembering specific information about recent or past events. People with dementia may not remember where they parked the car or where they went for dinner the previous week. Oftentimes, the person with dementia does not notice that they have episodic memory loss; rather, a friend or family member points it out. 

Mood Changes

It is completely natural to become more set in your ways as you get older. It is easy to get upset if your normal routine is disrupted, but coping with stress and change is more challenging among older adults. In fact, depression in older adults is quite common as a result. People with dementia are occasionally unable to control their emotions, or they may become suspicious, confused, depressed, or fearful. It’s common for them to become upset at home, with friends, or when outside of their comfort zone. 

Problems With Language

It is not uncommon to search for the right word when trying to communicate verbally or in writing. People with dementia tend to have a much harder time with language, though. They may have trouble finding words for familiar things or call someone or something by the wrong name. It is also possible for them to repeat themselves or lose track of a conversation.

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Dementia is a symptom of Alzheimer’s. You may want to schedule an appointment with your doctor if you notice any warning signs that may point towards Alzheimer’s disease. An early diagnosis may provide benefits, like planning for the future.

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The number of Americans living with Alzheimer’s disease is rising at an alarming rate. A 2023 statistic estimated that 6.7 million Americans aged 65 and older currently have Alzheimer’s disease. About 73% of those people are aged 75 or older. Currently, about one in nine people over the age of 65 has Alzheimer’s, and almost two-thirds of Americans with the disease are women. 

According to statistics, older Black Americans are almost twice as likely to develop Alzheimer’s disease or other dementias as older White Americans. Older Hispanics are about one and one-half times as likely to develop Alzheimer’s as older White Americans. As the size of the U.S. population continues to grow, so too will the number of people with Alzheimer’s. In fact, the projected number of people with Alzheimer’s disease in 2050 is 12.7 million. That may change depending on medical breakthroughs and treatment options for the disease. 

What Is Alzheimer’s Disease? 

Not only is Alzheimer’s disease difficult for the people afflicted with it, but also the loved ones around them. This form of dementia, as previously detailed, is on the rise, according to the Alzheimer’s Association. The disease currently costs the U.S. $345 billion for treatment, and that cost is estimated to reach almost $1 trillion by 2050. The numbers are troubling and scary, illustrating the need for prevention.

New Study Finds That Alzheimer’s Patients Have Lower Levels Of Certain Nutrients

Researchers from RUSH University Memory and Aging Project in Chicago and the Virginia Tech Carilion School of Medicine whether or not nutrient levels differed from regular brains to those affected by Alzheimer’s. The hypothesis was that micronutrients are much lower in donor brains with Alzheimer’s than healthy elderly brains. What the researchers found was that brains of Alzheimer’s patients had lower levels of specific micronutrients.

In order to test the hypothesis, researchers had to examine samples of donor brains with Alzheimer’s. They dissected them into gray and white matter after analyzing cognitive performance and diets of participants in the 10-year study. Researchers focused on their intake of carotenoids specifically. What they found was that the brains of Alzheimer’s patients were significantly lower in the following carotenoids:

• Retinol
• Lutein
• Lycopene
• Zeaxanthin
• Alpha-tocopherol
• Anhydrolutein

What Does This Mean?

The researchers noted that study participants who followed the MIND diet had a reduced risk of Alzheimer’s disease. MIND diet followers also showed better cognitive performance on tests and less Alzheimer’s-related brain pathology. Researchers attribute that to the fact that the MIND diet is rich in foods that contain carotenoids, antioxidants, and other micronutrients. 

For the first time, this is a study that demonstrates deficits in integral dietary antioxidants in Alzheimer’s brains. What’s more is that these results are consistent with large population studies. Other studies found that the risk of Alzheimer’s disease was significantly lower in people who ate carotenoid-rich diets. Not only that, but the study authors believe that carotenoid-rich diets can help with overall brain function, regardless of age. 

Studies like this one help inform health experts of how dietary shifts may aid in the prevention of Alzheimer’s disease, or at least slow the progression. The hope is that this data motivates people to keep their brains in optimum condition. It is true that you can eat for your brain! You can click here to learn more about that. The main thing is to eat a lot of colorful fruits and vegetables, as they have a diverse mix of antioxidants and carotenoids.

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Memory doesn’t work like a camera. Your mind won’t capture a memory. In fact, researches have never confirmed anyone who claims to have “photographic memory.” You can remember things well, but there’s no evidence to prove that photographic memory is real.

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There are different types of amnesia, but it isn’t the way that they depict it on TV shows. You won’t lose your entire identity.

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Did you know that an estimated 6.7 million Americans age 65 and older are living with Alzheimer’s dementia? About 1 in 9 people age 65 and older have Alzheimer’s.

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As a perennial plant of the parsley family, gotu kola grows in many parts of the world, although it is native to southern Asia. Gotu kola, also known as Centella asiatica, is a small herbaceous plant that has been incorporated in various alternative medicinal practices for centuries. Native to several Asian countries, gotu kola is widely recognized for its potential health benefits, especially for its ability to positively impact cognitive function and overall health.

Gotu kola’s active constituents, namely the saponins and triterpenoids, are of great interest to researchers. Some of these compounds include madecassoside, madasiatic acid, and asiaticoside, all of which are responsible for the health properties. Numerous studies have explored the effects of gotu kola on various aspects of human health, and we highlight those findings in the following five points.

Cognitive Function

According to several studies, gotu kola may offer neuroprotective properties, promoting cognitive function and improving memory and learning abilities. In a small clinical study consisting of older adults with an average age of 65, gotu kola supplementation helped improve mood and overall cognitive function. In a systematic review, however, gotu kola did not seem to improve cognitive function. It did improve mood by improving alertness and relieving anger. Additional Research suggests that gotu kola may enhance nerve growth factor levels in the brain, which may help protect against cognitive decline.

May Reduce Anxiety And Stress 

In an animal study from 2016, researchers noted that gotu kola exhibited an anti-anxiety effect on sleep-deprived male mice. Sleep deprivation is a common source of anxiety, neuroinflammation, and oxidative stress. Other studies found that gotu kola may have an anxiolytic effect, meaning it can help reduce anxiety and stress levels. Researchers believe that it can modulate the release of certain neurotransmitters, including serotonin and dopamine, which help regulate mood. 

Wound Healing

Topical application of gotu kola extracts may promote wound healing because it works to stimulate collagen synthesis. Additionally, gotu kola may enhance the production of connective tissue components. A small clinical trial compared gotu kola to liver sulfadiazine in a study with participants with burn wounds. In the study, gotu kola was in an ointment dosage called Centiderm. The results indicated that the participants benefited from the Centiderm application. In the study, however, burn wounds had to be less than 10% of the total body surface area. More research is necessary to determine gotu kola’s efficacy on wound healing.

Antioxidant Activity

As you may know, antioxidants work to protect cells from oxidative stress and damaging free radicals. Because gotu kola exhibits impressive antioxidant activity, it may work to reduce joint inflammation, cartilage erosion, and bone erosion. Gotu kola’s antioxidant effects also positively impact immune function, which may help protect against chronic diseases. 

May Improve Circulation

Historical accounts found that gotu kola extracts have been used as traditional remedies for venous insufficiency, which is characterized by poor blood circulation in the legs. Older research found that gotu kola may be useful in the treatment of varicose veins. Gotu kola exhibits a positive metabolic effect on the connective tissues in vascular walls. Additional research suggests that gotu kola may help relieve leg heaviness and swelling by strengthening blood vessels and improving blood flow.

In closing, it should be noted that while these studies provide promising information and results, more research is still necessary to determine the health benefits. Should you want to experiment with gotu kola supplementation, consider discussing it with your healthcare professional to determine if it is safe for you. You don’t want it to negatively interact with other medications or conditions that you have.

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