Vollkommen unverdaute, zusammenhangslose Zitate zum Thema Gehirn

[Pygar]

Cool, klingt auch sehr spannend, das Thema.

Hier noch was zum Thema Kohlehydrate / Ernährung

It matters hugely which nutrients we put on the table. In a preliminary study of 166 patients, Isaacson has found that as little as six months of a diet rich in fresh vegetables and light on carbohydrates can attenuate memory decline in those at risk, speed up mental processing, and boost executive function, including inhibitory control and attention. The diet includes fatty fish but no more than one serving of red meat a week—and then only grass-fed. When patients eat is as important as what they eat; meals must leave room for at least a 12-hour carbohydrate fast overnight.

Whether or not subjects had risk factors for Alzheimer’s disease, such as a family history of the disorder, Mosconi found a firm correlation: The higher the intake of vitamin B12, vitamin D, and omega-3 fatty acids, the lower the load of brain amyloid and the greater the brain volume and glucose metabolism. And consumption of foods rich in vitamin E, mono- and polyunsaturated fats, carotenoids, vitamins A and C, and fiber all positively affected glucose metabolism. Conversely, both brain volume and metabolism were lowest among those who consumed the most saturated fats, trans fats, cholesterol, and sodium,

Few in the brain business doubt that the Mediterranean diet is good. But the MIND diet may be even better. Developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center in Chicago, it bears the formal name Mediterranean-DASH Intervention for Neurodegenerative Delay and incorporates only those foods shown by “compelling scientific evidence” to be neuroprotective.

It prominently features green leafy vegetables and recommends at least one serving of them every day, along with two other vegetable servings. In year-long trials of the diet Morris has conducted to deter decline among those at risk for Alzheimer’s disease, green leafy veggies—good sources of carotenoids, the B vitamin folate, vitamin E, and polyphenols—had the highest positive correlation with brain function. “The rate of decline among those who consumed one to two servings per day was the equivalent of being 11 years younger in age, compared with those who rarely or never consumed green leafy vegetables,” Morris found. Also high on the recommended list are berries (the only fruit to pass the evidence test); cruciferous vegetables; yellow veggies, rich in antioxidant-heavy carotenoids; along with nuts, beans, whole grains, poultry, extra-virgin olive oil, and wine.

Isaacson deploys the MIND diet and adjusts it to the idiosyncrasies of individual biology—more omega-3–rich foods for those at cardiovascular risk because of high triglyceride levels, more vitamin D consumption for people with two copies of the ApoE4 gene. But just as important as what people eat is when: for at least 12 hours overnight, five nights a week, no carbohydrates at all. Carbohydrate restriction shunts the brain onto its backup fuel, ketone. There is evidence that fasting resets the machinery of glucose utilization, starting with the elaborate systems the body has for sensing the availability of nutrients. “The data suggest that the very earliest changes in Alzheimer’s disease are those affecting glucose,” says neuroscientist Gary Gibson, and they occur especially early—in young adulthood—in those who carry the ApoE4 gene. “Glucose changes are very highly correlated with cognitive changes.”

Der Artikel geht noch auf die positiven Aspekte des Fastens ein.



https://www.psychologytoday.com/articles...on=1095151