Age Well with Dr Sophie Shotter The latest data on how to radically improve your brain health (inc. 'menopause brain')
Dr. Sophie and Fiona discuss:
• How we can tell if our brain function is starting to decline
• Emerging data on the critical role of exercise
• The impact of learning new things
• The role of stress
• The impact of how we sleep – and how we wake up
• Smart phones and digital dementia
• The role of hearing loss
• The role of oral bacteria
• Eyesight and visual ‘gyms’
• Intermittent fasting
• Nitric oxide and breathwork
• Is day-dreaming good for brain health?
• Relaxation anxiety / the inability to switch off
• At what age should people think about their brain health?
• Brain changes in peri-menopause and menopause
• A deep dive into supplements that claim to support brain health
• Nootropics and off-licence drugs
• Coffee / caffeine
• The brain and water
• Alcohol
• Diet
• Are there ways we can measure our brain health?
• Brain training games
Find out more by heading to https://drsophieshotter.com/
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This podcast was produced by https://thepodcastpeople.co/ Co-host: https://fionamattesini.co.uk/
Dr Sophie mentions a few studies and ideas – see below and press ‘episode website’ for the full list:
One study showed the pandemic led to an acceleration in memory loss and cognitive decline among the over-50s, regardless of whether or not they’d caught COVID – and the researchers have suggested that the depression, loneliness, increased alcohol use and reduced exercise (all during lockdowns) are the reason why.
A study called the MacArthur Studies of Successful Aging showed that, on average, certain lifestyle habits are more important than genetics in determining how well and how long we live – including brain health.
A study between the University of California and the University of British Columbia in 2022 showed that exercise, later in life, seems to protect the brain synapses where memories are made.
In the UK, a study of nearly 80,000 people found that the risk of dementia was halved in people who did 10,000 steps a day.
According to Dr. Damian Bailey, squats are the best exercise to boost your brain health.
A BBC journalist used meditation as part of an experiment to positively re-wire her brain – find out more here https://www.bbc.com/future/article/20230912-how-i-hacked-my-brain
Dr Sophie mentions Dr Matt Walker’s ‘Why We Sleep’
Dr Sophie mentions Jim Kwik and digital dementia. This is a phenomenon where we're outsourcing our memory to our devices.
Research shows that deep, intellectual thinking (as opposed to multitasking) activates the prefrontal cortex in a very positive way with reduced distraction and better concentration.
Some researchers have said hearing loss accounts for about 8% of dementia. With hearing loss, the temporal lobes, which focus on sound processing, emotions and memories seem to shrink.
A recent study in the US found that people with gum disease and mouth infections were more likely to develop Alzheimer’s, the most common cause of dementia. So work is now under way to check whether certain bacteria such as Porphyromonas gingivalis can cause or accelerate dementia.
Fiona mentioned Dr Dale Bredesen’s book, The End of Alzheimer’s.
Intermittent fasting might improve cognitive function by increasing the production of brain-derived neurotrophic factor (BDNF), which promotes the growth and survival of brain cells.
Nasal breathing can stimulate the production of nitric oxide, which improves blood flow and oxygen delivery to the brain. Dr Sophie mentioned the episode over the summer with Dr Nathan Bryan which talks more about this.
Researchers at Pennsylvania State University have been studying the concepts of “relaxation anxiety” and “relaxation sensitivity,” which relates to the discomfort some people feel when they slow down.
In 2020, 28 world leading experts published a major report called the Lancet Commission on dementia – and this identified a dozen “potentially modifiable” factors that affect our risk of developing dementia – including, for children, using their brains at school. This creates what researchers call cognitive reserve and resilience. So if you build up brain capacity early in life that may be a shield against future damage. In midlife, the key factors were not having too much alcohol and controlling blood pressure. In later life, not smoking, exercising regularly and keeping socially engaged all come into play.
Dr Lisa Mosconi looks at women’s brains during peri-menopause and how changes peak in the 3-7 years before and after menopause – but, for most women, their brain function does then revert back to its normal baseline.
Research shows that eating fish only once a week is associated with a 70% reduced risk of Alzheimer’s.
Studies have found an association between higher intake of fish and a lower risk of cognitive decline BUT omega-3 supplements haven't shown the same effect. So any brain health benefit seems to come from actually eating fish rather than taking fish oil supplements.
Dr Sophie mentioned the Ginkgo Evaluation of Memory (GEM) study – and the results found that ginkgo biloba did NOT lower the overall rate of developing dementia. The Queensland Brain Institute is supporting a study on lion’s mane and memory and it appears promising but we do need more evidence. Bear in mind, lion’s mane can interfere with the body’s blood clotting abilities so it should be avoided in people preparing for surgery or who take blood thinning medications.
L-theanine, particularly in combination with caffeine, is one of the more studied natural nootropics for brain health. There are a few studies that suggest it can improve attention, memory and distraction levels. The combination of L-theanine and the caffeine in green tea seems to be key.
In 2019, the Global Council on Brain Health suggested that no supplement could help brain health but they did concede that a lack of vitamins B9 and B12 appear to be linked to problems with cognitive function and brain health.
Vitamin D deficiency is linked to dementia, depression, autism and schizophrenia. Note that long term vitamin D supplementation can create high calcium levels in the blood and this can block blood vessels or cause kidney stones. So try and ensure you get your vitamin D levels checked from time to time so you’re supplementing for the right reasons and in the right way.
Resveratrol is an antioxidant polyphenol – you’ll find it in things like grapes and red wine. Some studies show it could prevent deterioration of the hippocampus, an important part of the brain associated with memory. But the jury’s still out. Bear in mind, like lion’s mane, resveratrol can also slow blood clotting.
Theobromine is a natural stimulant found in chocolate. While animal and in vitro studies suggest it may be effective at enhancing cognitive performance by improving blood flow to the brain, much more research is needed.
In a 2021 study, with 12 weeks of probiotics, brain function improved. Again, we need more studies.
There are several studies suggesting low magnesium is associated with higher risk of cognitive impairment and dementia. But as always, more quality research is needed.
Emerging research suggests ashwagandha may help improve cognitive function. In one small but well-regarded 2017 study in the Journal of Dietary Supplements, those taking ashwagandha experienced significant improvements in memory and general cognitive function. NOTE: since recording this podcast there have been concerns around ashwagandha – e.g. Denmark has now banned ashwagandha because of its potential negative impacts on hormones and its ability to induce abortion. We know that its long-term safety isn’t known, and large doses could lead to gastrointestinal issues or, rarely, liver problems.
Some people take phosphatidylserine (PS) a type of lipid found in brain tissue. Studies suggest supplementing with PS can help protect brain health, lower the risk of diseases like Alzheimer’s and Parkinson’s disease, and improve cognitive function by reducing inflammation in the brain.
According to a 2022 research, creatine might aid recovery from concussion and mild traumatic brain injury, ease symptoms of depression, improve cognition and help protect against neurodegenerative diseases. However it’s important to stick to the recommended dosages as taking too much creatine at once can cause damage to the liver or kidneys.
Animal studies have shown that Noopept speeds up how quickly the brain forms and retrieves memories by boosting a compound that promotes the growth of brain cells. But a lot more studies are needed.
During the 1970s, a few studies suggested that piracetam may improve memory in healthy adults, but these were very small studies that some people have questioned in terms of how the studies were done.
Modafinil’s stimulating effects are similar to those of amphetamines and it’s said to enhance executive functioning.
Adderall is a prescription medication that contains highly stimulating amphetamines. It’s most commonly prescribed to treat attention deficit hyperactivity disorder (ADHD) and narcolepsy, but it’s increasingly taken by healthy adults to improve attention and focus. Apparently its very popular with students. Adderall works by increasing the availability of the brain chemicals dopamine and noradrenaline within your prefrontal cortex, an area of your brain that controls working memory, attention and behaviour. The amphetamines found in Adderall also make people feel more awake, attentive and optimistic. They also reduce appetite.
But these are all prescription drugs for a reason and they do have side effects. Never take anything without consulting your GP.
A 2016 research review in the journal Practical Neurology suggests caffeine can increase alertness, improve concentration and help alleviate depression. The study also suggested a reduced risk of cognitive decline and Alzheimer’s disease. BUT too much caffeine can cause insomnia and heart palpitations.
About 73% of the brain and central nervous system is made up of water – and hydration is key for allowing nutrients into the brain and for toxins to get out of the brain.
A recent meta-analysis of studies, involving nearly 35,000 people, found that strict adherence to the Mediterranean diet was associated with a 21% lower risk of cognitive disorders and a 40% lower risk of Alzheimer’s.
Another study showed that Alzheimer’s in Japan increased from 1% in 1985 to 8% in 2008 and cited the increased consumption of a western-style diet as the cause. What low-dementia rate nations have in common is a moderate intake of fish and seafood, plenty of vegetables and beans, fermented foods.
Dr Sophie mentions the Alzheimer’s prevention clinic in New York.
One study found that just a few days on a high ultra processed food diet caused damage to the hippocampus – linking this to reduced memory. Though we are still in the early days of this research, evidence is showing that higher consumption of ultra processed food is linked to increased risk of depression and harmful changes in the regions of the brain linked to learning and memory.
Dr Sophie mentions the Protect study run by the University of Exeter and Kings College, in partnership with the NHS. https://www.protectstudy.org.uk/
Dr Sophie mentions WAVi, a brain measurement platform developed by doctor with a background in astrophysics.
More studies and sources here:
https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(23)00187-3/fulltext
https://jamanetwork.com/journals/jamaneurology/fullarticle/2795819
The content in this podcast is for general information purposes only and is not meant to serve as medical advice or to replace or substitute advice given by, or consultation with, your doctor or any other healthcare professional. Please contact your healthcare provider if you have any questions or concerns about your health. Dr Sophie Shotter, her company and any employees or representatives are not liable for any claims arising out of or in connection with this podcast.