SUGGESTIONS FOR MAINTAINING MENTAL FITNESS
by “Molly” Amelia Greacen, Dipl. Ac., Dipl. C.H., Licensed Acupuncturist
3625 Conifer Court, Boulder, Colorado 80304, 303-546-0987
 The most feared consequence of aging is cognitive decline. Brain aging, inflammation, and degeneration result from the cumulative effects of chronically imbalanced biochemical pathways that are heavily influenced by lifestyle factors. Alzheimer’s Disease affects 50% of those over age 85. (Did you know that it takes 20-30 years to develop this disease?) After age 50, our brains gradually begin to lose weight and get smaller.
The good news is that our brains are also very plastic, and continue to grow myelin throughout life. When we think and stretch our brains, they grow and sprout new dendrites. Research is showing that genes play only a small role. Life style is the primary determinant in how our brains age.
Lifestyle Recommendations to Keep Our Brains Young:
Lifelong learning and intellectual stimulation
Regular exercise –take a 20 minute walk daily
Daily social activities
Stress reduction practices like yoga and meditation
Sound sleep and vivid dreaming
Emotional stability and expansion
Regular sexual activity
Optimal nutrition (eat less, especially carbohydrates)
Appropriate supplementation
Hormone balancing (using plant sources and human identical hormones)
What damages the brain?
Untreated depression
Stress cause high levels of cortisol, which is damaging.
Sugar cause inflammation of the brain.
Pesticides and other chemicals (in food,water, air, lawn care, etc, etc.)
Trauma (if you have a head injury where you are knocked out, your chances of getting Alzheimer’s Disease is 10 x greater.)
Low DHEA, estrogen, and testosterone levels in the body
Carbon monoxide poisoning
MSG
Nutrasweet
Aspartamane
L-Cysteine (bread dough additive)
Diabetes
Certain drugs (nasal steroids, prednisone)
Nutritional Support:
Good fats (flaxseed oil, olive oil, low fat and organic dairy products)
Avoid bad fats –(hydrogenated oils, animal fats, rancid oils)
Reduce carbohydrates, especially sweets, breads, pasta, and other high gycemic carbos.
Avoid processed foods and known food sensitivities
Treat hypoglycemia
Supplements that are protective:
Three most important are:
Magnesium
Folic Acid (0.5-2 mg. daily)-very protective
Fish oils (Eskimo is a safe brand without heavy metals) – stabilizes membranes in brain
EPA/DHA , 60/40 balance, (3-6 grams daily)
Melatonin
Pregnenalone, DHEA, estrogen, testosterone
Vinpocetine (10 mg. Daily)
Antioxidant vitamins
Green tea extract
Co-Q 10 (100 mg daily)
Acetyl-carnitine (200 mg 3 x day preventative)
Quercitin (anti-inflammatory)
Methycobalamine, a form of B 12, (100-800 mcg daily) plus B complex
Niacinimide
GLA
Sam E
N-Acetyl-cysteine (50 mg daily or 500-1000 mg for diabetic neuropathy)
Glutathione
Inositol
Alpha-lipoic acid
Herbs: ginko biloba (20-120 mg), St John’s Wort, ginseng, Chinese Herbal kidney tonics, bacopa, ashwagandha
“Cognitex”–a supplement from Life extension Foundation (lef.org)
Reversatrol (a “smart drug” your doctor can prescribe)
Piracetan (a “smart drug” used for 20 years, your doctor can prescribe from compounding pharmacy)
Some useful tests that your healthcare practitioner can run for you:
Salivary or serum test for DHEA, estrogen, testosterone, and Pregnenalone
Serum homocysteine
HbAIC
Glucose tolerance (If you have insulin resistance that is bad news. If you are diabetic, it is even more serious.)
Urine test for heavy metal toxicity
Thyroid hormones (TSH, T3, thyroid autoimmune antibodies)
Future test: Pet Scan can measure shrinkage of parts of the brain – especially the hyppocampus -memory center.
Treatment ideas for age associated symptoms of failing memory:
EPA/DHA (60/40) 1-2 g
Ginko biloba (30-120 mg)
Reversatrol (1-5 mg)
Mixed carotinoids (2500-10,000 I.U.) plus Lutein (1.5 – 6 mg)
NAC (300-15—mg)
Methycobalamin (100-800 mcg)
Treatment ideas for mood disorders:
EPA/DHA (60/40) 3-6 g
Inositol (depression, OCD) 3-20 g
Magnesium glycinate (300-1200 mg, higher for BI-polar)
Methycobalamin (1-3 mg)
Folic Acid (0.5 – 10 mg)
Bacopa, Gota Kola, Ashwagandha, St John’s Wort (900-1200
If you are going to use this nutritional information, please consult with your healthcare providor first.
Sources for this information:
Achieving Mental Fitness, by Robert Rountree, M.D., a workshop and book offered by Metagenics, 2002
Female and Forgetful, by Elisa Lotter, DHD, N.D. and Nancy Browning
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