The Brain Diet

Let me start with a question:  what is more important than that grey matter between your ears?  We all know the answer to that question and that is why I am going to show you a Brain Diet that will dramatically improve your ability to learn, your memory and your congition in general. What you eat and drink (and a few lifestyle changes) can actually rebuild your brain no matter what your age.

Remember:  your brain and memory are what determines your personality, your intelligence, your ability to function in your career and relationships and even your sexuality.  And how many of you reading this want to end up like Uncle Harold, talking to himself in some home where he can't remember what happened 30 seconds ago?  You need your brain.  You need your memory.

Here's the good news:  cience has proven that you can actually jump start your memory, cognition and mental faculties in middle age and beyond.  In other words, even if your brain has started to go through the normal process of atrophy associated with aging, you can actually begin a program that will actually rewire your brain and even develop new synapses.  Scientists call this neurogenesis. You can even put a halt to what scientists thought, until a few years ago, was the inevitable shrinking of the brain and atrophy of your brain.

Let me put it another way:  forget all the stupid memory books and memory tricks and get on the Brain Diet.  You can improve your memory without trying to do any unnatural acts.  When you were younger, did you do weird associations or tricks to remember something?  No!  While it was not always effortless, you certainly did not have stress and strain.  You just remembered it.  Well, you can do same thing now if you will take the time to rebuild your brain. Researchers even have a name for this rebuilding of brain cells and connections: neurogenesis.  (Please read this link on Brain Killers as well.  You need to protect your precious grey matter from many dietary, environmental and life style dangers that you might not have ever thought about!)

This is incredibly important because "according to the U.S. Census Bureau, in 2020 almost 20 percent of the U.S. population will be over 65; over 12 million people will be over 85; more than 500,000 Americans will be over 100 - the fastest growing age group of all". [37] The entire population is aging and there is no need for this to be a demographic disaster.  Peak Testosterone is all about showing you how to maintain your youthful memory, cognition, energy and fitness throughout your life - using science of course.

The important thing is to start now.  It is a fact that you can rebuild your brain through a proper Brain Diet no matter what age you are.  Please don't wait until the plaques and tangles of Alzheimers have slowly destroyed your grey matter, especially in the memory areas of the brain, and it is too late. It is time to boost both your memory and mental abilities by following these research-proven principles:

NEWS FLASH:  There's an old saying, "The worse it tastes, the better it is for you."  Well, that sort of earthy cynicism just does not always play out in the health world.  A 2009 study exemplifies this best by declaring my three favorite (or darn close) foods and drinks "dementia busters."  For me there is no better news than to hear that red wine, dark chocolate and tea are all associated with better cognitive performance. [41]

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The Brain Diet

1. Green Tea.  One recent study of 1003 Japanese men and women over age 70 found that those who drank 2 cups or more of green tea per day were 54% less likely to develop cognitive impairment. [7] Green tea has done very well in animal studies as well.  Rats fed a green tea extract had significantly improved memory and learning abilities. [8] One laboratory study of rat cells found that EGCG, probably the most important phytochemical in green tea, actually caused the growth of neurons. [9]  Again, this is neurogenesis and something that science thought impossible not too long ago.  Further work needs to be done, but this may explain how well green tea has done in Parkinson's and Alzheimer's studies. [33] And, as if all that wasn't enough, green tea also raises dopamine levels, the feel-good neurotransmitter, and, because it fights insulin insensitivity, likely helps deliver a steady and even glucose supply to the brain.  Drink 2-4 cups every day.
2. Blueberries. It is hard to say too much good about this food:  blueberries protect you against almost every long term health issue known to man.  Brain protection and promotion studies have been extremely positive in animal studies in particular.  For example, one recent study in animals showed rats given a blueberry extract, equivalent to about a cup/day for humans, had significantly less decline in memory, learning, coordination and cognitive abilites. But what was most amazing is that this study actually showed aged rats returning to normal on these same tests of mental performance. [10]  In other words, there is strong evidence that blueberries can help rebuild your brain, possibly aiding in neurogenesis.
Another study of older rats that were exhibiting signs of brain aging issues showed that giving blueberry extract restored cognitive abilities and spatial memory. [35] Again, this shows actual healing being accomplished, not just protection.  Blueberries have also been shown to protect against the brain damage caused by ischemic events (loss of blood flow to the brain), stroke and free radical damage.  This is incredibly important as we age, because there are so many stressors that can damage the brain - lack of sleep, poor glucose regulation, etc. - that blueberries are an excellent insurance policy as well.
3. Sweet Potatoes and Carrots.  Beta carotene has had lackluster results, to say the least, in studies of heart disease.  However, results look good when it comes to protecting your neurons.  One Harvard study of 4,000 men found that long term consumers of beta carotene supplements scored significantly higher on a battery of cognitive tests. [4] Beta Carotene supplementation also helps with memory according to one study. [21]Beta Carotene is the chemical in carrots and sweet potatoes that give them their distinctive orange color and powerful antioxidant capabilities.  So start loading up on the orange veges.

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4. Curcumin Curcumin is the main ingredient in curry and mustard and was found (in the lab) to increase uptake of the dreaded amyloid plaques that build up in the brains of Alzhemiers patients.  [3]  This may explain why epidemiologists have long observed that curry-consuming societies have much lower rates of Alzheimer's disease. Note:  Eat your mustard or curry with some fat, preferably that from olive oil or nuts, to help absorbtion.  
5. Mediterranean Diet.  A recent study show that the Mediterranean Diet prevents Alzheimer's Disease and dementia. [11]  Furthermore, the greater the adherence to the Mediterranean Diet, the less the risk of Alzheimer's. Those with the greatest adherence to the Mediterranean Diet had a 40% less risk than those with the least. For more information on the Mediterranean Diet, see this link.  A previous study found a similar link. [12]
6. Olive Oil. Olive oil is also inversely related with cognitive decline.  In other words, the more Olive Oil, the better your brain functions with advancing age. [13]
7. Red Wine.  Red wine is associated with greatly reduced risk of Alzheimer's Disease in the well-known longitudinal study called PAQUID. [15] For moderate drinkers, 1-2 glasses/day, the risk of dementia/Alzheimer's was reduced by about half. CAUTION:  Drinking beyond 2 drinks/day is associated with higher levels of cognitive impariment.
8. Moderate Drinking (Not Just Red Wine).  A 2003 JAMA (Journal of the American Medical Association) study found that light drinking - about 1 drink/day or less - was associated with an approximate 30% (on average) reduction in dementia on 373 subjects 65 and older. Once again, drinking in moderation is excellent for overall health.  [25]
   
9. Fish. Fish consumption has been inversely associated with cognitive impairment. [19]  In other words, fish is good for the brain. Furthermore, people who ate fish at least once per week had a 60% reduction in Alzheimer&s rates according to one study!  [29] A 2004 study found that the trans fats and saturated fats greatly increased risk of Alzheimer's while monounsaturated fats (olive oil) and polyunsaturated fats decreased risk. [30] This study pointed out that those in the top fifth of saturated fat consumption had 2.2 times the risk of those in the bottom fifth after adjusting for known risk factors! This same researcher did a more extensive study the following year and found that "in separate mixed models adjusted for demographic and cardiovascular risk factors and intakes of antioxidant nutrients and other dietary fats, higher intakes of saturated fat (p for trend = 0.04) and trans-unsaturated fat (p for trend = 0.07) were linearly associated with greater decline in cognitive score over 6 years. [31] Once again, what's good for the heart is good for the penis and what's good for the penis is good for the brain.  CAUTION:  Most fish has high mercury, PCB and heavy metal contamination and there is recommended for consumption on average of only once or twice per week.
10. Apples Juice. Multiple animal studies have shown the power of apples and apple juice on the brain. [38][39] One of the most interesting was a 2006 study that showed one of the ways apple products achieve this effect is through an increase in acetylcholine levels, arguably the key neurotransmitter for memory. [40] CAUTION:  Remember that apples are one of the few foods I recommend organic.  Apples are a grafted plant and thus require more pesticides.
11. Fruit and Vegetable Juices.  Beta-amyloid has long been known to be one of the vicious henchmen of Alzheimers and works much of its havoc through oxidative damage.  Researchers speculated that fruit and vegetable juices, with their strong antioxidant polyphenol content, could be protective against dementia.  This is exactly what they found:  those consuming fruit or vegetable juices (with high polyphenol content) had signficantly lower rates of Alzheimers. [42]

REFERENCES:

3) Jour Biol Chem, Feb18 2005,280(7):5892-901;Jour Alzheimers Dis, Sep. 10 2006,10(1)1-7;Neurobiol Aging. 2005 Dec;26 Suppl 1:133-6

4) Arch Intern Med,Nov 12 2007,167(20):2184-90

7) Amer J of Clin Nutr,Feb 2006,83(2):355-361

8) J of Nutr,Apr 2006,136:1043-1047

9) J Neurochem,Jun 2005,93(5):1157-67

10) Ann NY Acad Sci,Apr 2007,1100:470-85

11) "Mediterranean Diet and risk of Alzheimer's disease." Scarmeas, Nikolaos; Stern, Yaakov; Tang, Ming-Xin; Mayeux, Richard; Luchsinger, Jose." Annals of Neurology. April 2006; Published online April 18, 2006

12) Public Health Nutrition,Oct 2005,7(7):959-963

13) Public Health Nutr,2004,7(7),959-963

15) Am J Epidem, 1997,145:498-506

19) Epidemiology,1997,145(1):33-41

21) J Am Geriatr Soc,Jun 1997,45(6):718-24

22)  Saving Your Brain, Jeff Victoroff, p. 135

23) Amer J of Clin Nutr,Sep 2005,82(3):627-635

25) JAMA,2003,289:1405-1413

29) Arch of Neurology,July 2003,60:7

30) Arch Neurol,2003;60:194-200

31) Neurology,2004,62:1573-1579

33) Drugs Aging,2003,20(10):711-721;Redox Rep,2002,7(3):171-177

35) Free Radic Biol Med, 2008 Aug 1, 45(3):295-305

37) http://www.scienceblog.com/cms/blog/7253-promise-brain-fitness-23835.html

38) J Alzheimers Dis, Dec 2005, 8(3):283-7, "Apple juice concentrate prevents oxidative damage and impaired maze performance in aged mice"

39) J Nutr Health Aging, 2004;8(2):92-7, "Apple juice prevents oxidative stress and impaired cognitive performance caused by genetic and dietary deficiencies in mice"

40) J Alzheimers Dis. 2006 Aug;9(3):287-91, "Apple juice concentrate maintains acetylcholine levels following dietary compromise"

41) Journal of Nutrition, Jan 2009, 139(1):120-127, "Intake of Flavonoid-Rich Wine, Tea, and Chocolate by Elderly Men and Women Is Associated with Better Cognitive Test Performance"

42) Am J Med, 2006 Sep, 119(9):751-9, "Fruit and vegetable juices and Alzheimer's disease: the Kame Project"