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Proactive Aging: Food and Lifestyle Choices
Majid Fotuhi, MD PhD
Friendship Heights Village CenterChevy Chase, MDOctober 1, 2014
New Discoveries
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“This book may be the most important you’ll ever read. Certainly, what Dr. Fotuhi teaches in this book has
changed my life.”
Michael Roizen, M.D. Chairman of the Wellness Institute- The Cleveland Clinic
3
“Dr. Fotuhi has summarized the latest discoveries that show how we can grow our
brains bigger and stronger…”
Mehmet Oz, M.D.
The Dr. Oz Show
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Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain Brain Fitness Program
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Short-term: HippocampusLong-term: Cortex
Cortex Hippocampus
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Hippocampus
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Beautiful Neurons in Hippocampus
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With Aging, Hippocampus Atrophies Faster
than the Rest of the Brain
Hippocampus shrinks by about 0.5% per year after age 50
That is the reason memory lapses become more frequent after age 50
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What CausesAtrophy in Hippocampus?
Obesity Stroke
Sleep Apnea
ConcussionAlzheimer’s
Diabetes
Hypertension
Stress
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Alzheimer’s: Plaques and Tangles
Plaques: gum-like collection of a protein called Amyloid
Tangles: abnormal aggregation of a protein called Tau
Inflammation
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Brain is a Highly Vascular Organ
Zlokovic et al. Neurosurgery 43(4), 877–78, 199812
Multiple Vascular Risk Factors Shrink the Brain, Especially the Hippocampus
Multiple Vascular
Risk Factors
No Vascular
Risk Factors
HippocampusHippocampus
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DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress
Brain-healthy DietPhysical FitnessCognitive StimulationMeditation
Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain Brain Fitness Program
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Obesity Shrinks the Brain
Associated with reduced brain volume
Ward, et al., 2005
Slows cognitive function
Debette, et al., 2011
Brains of overweight and obese individuals appeared 8 and 16 years older, respectively
Raji, et al., 2010
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Brain Research Volume 1280, 14 July 2009, Pages 186–194
Step Away From the Sugar
Increases insulin resistance
Slows cognitive performance
Reduces hippocampal BDNF levels
Agrawal & Gomez-Pinilla,
2012.
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Neurology. 2005 May 24;64(10):1704-11.
Trash Trans Fats
Trans fats typical found in foods such as:- Cookies, crackers, muffins,
donuts- Fried foods like French fries,
chicken nuggets- Chips and other snack foods
Increase the risk of cardiovascular disease - Increases LDL (bad cholesterol)- Decreases HDL (good
cholesterol)
Linked with brain shrinkageAgrawal & Gomez-Pinilla, 2012
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Image source: Bantransfats.com
Alcohol Shrinks the Brain
Alcoholics shows significant brain atrophy
Jacobson, 1986. Mann, et al., 1992.
Heavy drinking is associated with learning and memory problems
Nixon, et al., 1995.
Women appear to be more susceptible to damage
Hommer, et al., 2003.
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Image source: Lisabauman.blogspot.com
Three Types of Food for Reversing Brain Atrophy with Age
1. Increasing levels of a healing protein: BDNF- BDNF helps with growth of new brain cells
2. Reducing levels of toxic amyloid in the brain- Too much amyloid kills brain cells
3. Increasing blood flow in the brain- Reducing risk of stroke is the best way to keep
your brain young
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More BDNF: Bigger Hippocampus
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Erikson, PNAS 2011
Food That Increase BDNF Levels
Omega-3 Fatty Acids: DHA and EPA Vitamin D Rich Foods Cocoa Blue Berries Grapes Caffeine
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More DHA-EPA: Bigger Hippocampus
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Pottala J V et al. Neurology 2014;82:435-442
Omega-3 Fatty Acids: DHA
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Good Sources of DHA:
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Foods That Reduce Levels of Amyloid in the Brain
Curcumin Walnuts Pomegranates
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Foods That Increase Blood Flow to the Brain
Tomatoes Avocados Beets Vitamin B12
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Image source: Good housekeeping.com
Vitamin B12
Improves blood flow to the brain
Low levels are linked to smaller size of hippocampus
Increases cognitive function and processing speed
Reduces risk of inflammation, stroke and heart attack
Ho, et al., 2011.; den Heijer, et al., 2003.;
Firbank, et al., 2010.29
Mediterranean Diet
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The MIND Diet: Mediterranean + Low Salt
Makes Your Brain 7 ½ years Younger
Berries Nuts Apples > 3 servings of bean Olive Oil 1-2 servings of
fish/week
Low in trans-fats Junk food (zero) <4 servings of
meat/week Low in cheese and
butter
Presentation by Martha Claire Morris, Alzheimer’s
conference, Denmark 2014
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Physical Activity and Mediterranean Diet, More Effective
Together
Scarmeas et al, 2009
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Objectives What happens to our brain
with aging? Best Nutrition for a Healthy
Brain Brain Fitness Program
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Brain Fitness Program Goals
Short Term Think faster Remember more Improve efficiency
of problem solving Sharpen focus React quicker Enhance self
esteem Brighten mood
Long Term Help to regrow brain
cells in hippocampus Establish a brain
healthy lifestyle change that results in lifelong benefits
Reduce risk of dementia in late-life
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BFP: Evaluating &Treating All Causes of Cognitive Impairment in
Elderly
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BFP
MedicineN
euro
logy
Psychology
Comprehensive Tests to Evaluate
Brain Health
Customized Treatment Program to Maximize Brain
Performance
NeurExpand’s Unique Integrative Approach
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Improvement in Memory
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Remarkable Results
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Hippocampus
HC
After
Before
Baseline 3 Months 1 Year6.5
6.7
6.9
7.1
7.3
7.5
7.7
7.9
8.1
7.29
7.927.94
Sustained Benefits
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Hip
poca
mpus
Volu
me
(cm
3)
8.6% increase in HC volume = brain that is approx. 16 years younger
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DiabetesHypertensionObesitySleep ApneaHead TraumaGenesStress
MIND DietPhysical FitnessCognitive StimulationMeditation
