Whether our choices are due to lack of access or lack of time, we far too often turn to convenience foods that are highly processed and contain excess salt, fat, refined sugar and numerous additives. And this Standard American Diet or SAD nutritional approach tends to provide very few vitamins.
Even if you try to follow a healthy dietary regimen (i.e., non-GMO, organic or grass-fed and free-range products), there is mounting evidence that many of today’s whole foods simply don’t contain the same levels of vitamins and nutrients as they did 70 years ago. And this reduction in values can over time potentially impact our health. New research shows cognitive benefits with multivitamin supplementation. You may think of multivitamins as being primarily beneficial to overall health. But a new study shows that daily supplements can “significantly boost memory and slow cognitive aging in older adults compared to placebo.” In the third COcoa Supplement and Multivitamin Outcomes Study (COSMOS), researchers looked at the effects on cognitive health in 573 participants who took a daily multivitamin containing 20+ micronutrients; study methods included close examination of all participants through direct visits. In conjunction with the research, a meta-analysis of more than 5,000 individuals was also conducted across three cognition studies within the trial. The findings: older adults taking the multivitamin supplement exhibited a statistically significant reduction in memory loss and cognitive aging compared to those on a placebo. But which multivitamin should you take? Our markets and drugstore shelves are filled with all kinds of supplements – but it’s important to remember the quality among different brands varies widely. Consumers should choose products from companies that provide certifications (ideally third-party) assuring the supplement’s high quality and that it actually contains the ingredients listed on the label. While our practice recommends multivitamins made by Pure Encapsulation or Thorne, there are many other companies that produce similar high-quality options. (Dr. Gazda’s tip: “If you’re a smoothie fan like I am, I also use Ka’chava in my smoothie that provides most if not all the daily nutrients, plus it is a great protein source!”) And don’t forget Intermittent Fasting! Mark Mattson, a neuroscientist at Johns Hopkins University, has studied intermittent fasting for 25 years and has stated that if we started intermittent fasting (IF) in mid-life, we would dramatically delay the onset of neurodegenerative disease and slow down aging. Our blog library also includes several related articles about the effects of IF in neurological disorders including: Intermittent Fasting and Alzheimer’s https://www.suzannegazdamd.com/blog/intermittent-fasting-could-it-be-instrumental-in-the-fight-against-alzheimers Intermittent Fasting and MS https://www.suzannegazdamd.com/blog---ms-in-the-news/intermittent-fasting-and-dietary-restriction-for-ms Intermittent Fasting https://www.suzannegazdamd.com/blog/intermittent-fasting And most recently, Dr. Paul Marik, Front Line COVID-19 Critical Care Alliance (FLCCC), and I discussed at length the attributes of IF in relation to brain health; you can view the full webinar at: https://covid19criticalcare.com/intermittent-fasting-and-brain-health-2/ Additional thoughts: what about COVID and brain health? Following the events of 2020 and ensuing years, it’s very clear that our neurological wellbeing has been greatly impacted. So much so that in 2021, the Alzheimer's Association issued a press release stating, "Cumulative data points to disturbing trends showing COVID-19 infections leading to lasting cognitive impairment and even Alzheimer’s symptoms." A number of studies have shown that after recovering from a mild COVID infection there is a risk of Alzheimer's disease even in younger populations and in some instances, the presentation shows a rapid onset (i.e., within 6-12 months post infection). It’s not only a COVID infection that can compromise our neurological health – in fact, this report from JAMA Neurology on the results of the U.K. Biobank study published in December 2023 revealed 15 risk factors for young-onset dementia, many of which are modifiable: 1. Lower formal education 2. Lower socioeconomic status 3. The presence of two apolipoprotein E4 allele 4. Complete abstinence from alcohol 5. Alcohol use disorder 6. Social isolation 7. Vitamin D deficiency 8. High levels of C-reactive protein 9. Reduced handgrip strength 10. Hearing impairment 11. Orthostatic hypotension 12. Stroke 13. Diabetes 14. Heart disease 15. Depression There is no one approach and certainly no single supplement that can combat the effects of a poor diet, prolonged sedentary indoor lifestyle, lack of exercise, or overindulging in alcohol. More than ever, we need to be diligent and educate ourselves about the best ways to optimize brain health now. We’ll discuss further in an upcoming blog some suggested supplements to consider in addition to high-quality multivitamins. But it’s imperative we stay vigilant toward a goal of better wellness and stay curious! In hope and healing, Dr. Suzanne Gazda References: Vyas, C. et al. Effect of multivitamin-mineral supplementation versus placebo on cognitive function: results from the clinic subcohort of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial and meta-analysis of 3 cognitive studies within COSMOS. The American Journal of Clinical Nutrition. 2024. https://www.sciencedirect.com/science/article/abs/pii/S0002916523663427?via%3Dihub Healthline. Best vitamin brands for 2024. https://www.healthline.com/nutrition/best-vitamin-brands#A-quick-look-at-the-best-vitamin-brands Ka’Chava. Your daily superblend. https://www.kachava.com Baez, K. Biohacking Brain Health: Research Exploring Fasting and Diet Changes Shows Promise in Delaying Alzheimer's Disease, Improving Cognition. Bright Focus Foundation. 2023. https://www.brightfocus.org/alzheimers/article/biohacking-brain-health-research-exploring-fasting-and-diet-changes-shows-promise Alzheimer’s Association International Conference (AAIC). COVID-19 Associated with Long-Term Cognitive Dysfunction, Acceleration of Alzheimer’s Symptoms. 2021. https://aaic.alz.org/releases_2021/covid-19-cognitive-impact.asp Wang L, Davis PB, Volkow ND, Berger NA, Kaelber DC, Xu R. Association of COVID-19 with New-Onset Alzheimer's Disease. J Alzheimers Dis. 2022;89(2):411-414. doi:10.3233/JAD-220717 Xu, E., Xie, Y. & Al-Aly, Z. Long-term neurologic outcomes of COVID-19. Nat Med 28, 2406–2415 (2022). https://doi.org/10.1038/s41591-022-02001-z Taquet M, Sillett R, Zhu L, et al. Neurological and psychiatric risk trajectories after SARS-CoV-2 infection: an analysis of 2-year retrospective cohort studies including 1 284 437 patients. Lancet Psychiatry. 2022;9(10):815-827. doi:10.1016/S2215-0366(22)00260-7 Davis, H.E., McCorkell, L., Vogel, J.M. et al. Long COVID: major findings, mechanisms and recommendations. Nat Rev Microbiol 21, 133–146 (2023). https://doi.org/10.1038/s41579-022-00846-2 Hendriks S, Ranson JM, Peetoom K, et al. Risk Factors for Young-Onset Dementia in the UK Biobank. JAMA Neurol. Published online December 26, 2023. doi:10.1001/jamaneurol.2023.4929
0 Comments
Your comment will be posted after it is approved.
Leave a Reply. |
AuthorDr. Suzanne Gazda, Integrative Neurology Archives
February 2024
Categories |
RSS Feed