What is the best diet for mental health and cognition?

The link between diet and overall well-being is well-acknowledged, yet understanding the exact impact of specific dietary choices on health can be challenging. The effects of food on brain function are particularly intricate, with ongoing research aimed at determining which diets best enhance cognitive abilities and brain health. In one investigation, researchers explored four different dietary patterns, concluding that a diverse and balanced diet offers the greatest benefits for brain health.

In the study involving nearly 182,000 individuals, researchers observed that participants adhering to a balanced diet tended to exhibit improved mental health and cognitive performance. The study also highlighted potential genetic variations that could affect how different diets impact individuals.

Studies indicate that consuming a diet abundant in fruits, vegetables, whole grains, lean proteins, and healthy fats can bolster cognitive functions and decrease the risk of cognitive deterioration. On the other hand, diets that are rich in processed items, saturated fats, and sugars are likely to adversely affect brain health.

In the study under discussion, researchers analyzed data from the UK Biobank, concentrating on participants’ preferences across various food categories such as dairy, fruits, alcohol, flavorings, meat, starches, snacks, and vegetables. They explored the relationship between these dietary preferences and various outcomes on the brain. The assessment included mental health indicators like mania, anxiety, trauma, depressive symptoms, psychotic experiences, self-harm, and overall well-being. Higher scores generally indicated worse mental health, except in the case of well-being, where higher scores denoted better mental wellness.

Additionally, the researchers assessed cognitive function using a series of tests, analyzed blood biochemistry and metabolic markers, and conducted MRI scans to examine brain structure. They also investigated polygenic risk scores for mental disorders, which evaluate the genetic contributions to the risk of mental illnesses, and performed a gene enrichment analysis to further explore these associations.

The study revealed that among the four dietary groups analyzed, the balanced diet group experienced the most significant benefits. Participants in this group showed lower scores in most mental health assessments and higher well-being scores. Additionally, they demonstrated the quickest reaction times. Meanwhile, those following a high-protein, low-fiber diet performed best on a cognitive test involving symbol substitution. Notably, individuals in the balanced diet group also exhibited greater levels of gray matter in specific brain regions compared to those in the high-protein, low-fiber group.

This research indicated that a healthier diet, characterized by balanced choices across several food categories including fruits, proteins, vegetables, snacks, and starches, is linked with improved mental health, enhanced cognitive function, and a reduced risk of mental disorders.

Although further research is necessary, these findings underscore the significance of prudent dietary decisions for enhancing brain functionality and mental health.

To view the original scientific study click below:
Associations of dietary patterns with brain health from behavioral, neuroimaging, biochemical and genetic analyses

Aging Reversed / ABC News

Now researchers have found a way not just to stop, but, reverse the aging process. The key is something called a telomere. We all have them. They are the tips or caps of your chromosomes. They are long and stable in young adults, but, as we age they become shorter, damaged and frayed. When they stop working we start aging and experience things like hearing and memory loss.

In a recent study published in the peer reviewed journal Nature scientists took mice that were prematurely aged to the equivalent of 80-year-old humans, added an enzyme and essentially turned their telomeres back on. After the treatment they were the physiological equivalent of young adults. You can see the before and after pictures in the videos above. Brain function improved, their fertility was restored it was a remarkable reversal of the aging process. In the top video the untreated mouse shows bad skin, gray hair and it is balding. The mouse with it’s telomeres switched back on has a dark coat color, the hair is restored and the coat has a nice healthy sheen to it. Even more dramatic is the change in brain size. Before treatment the aged mice had 75% of a normal size brain like a patient with severe Alzheimers. After the telomeres were reactivated the brain returned to normal size. As for humans while it is just one factor scientists say the longer the telomeres the better the chances for a more graceful aging.

The formal study Telomere dysfunction induces metabolic and mitochondrial compromise was published in Nature.

Additional information published by Harvard can be found in the following articles.

Scientists Find Root Molecular Cause of Declining Health in the Old

Decoding Immortality – Smithsonian Channel Video about the Discovery of Telomerase

While scientists are not yet able to accomplish the same results in humans we believe we have developed a nutraceutical to help prolong youth and possibly extend life until age reversal therapy for humans becomes available.

Stem Cell Secret’s of 115 Year Old Woman

New evidence that adult stem cells are critical to human aging has recently been published on a study done on a super-centenarian woman that lived to be 115 years. At death, her circulating stem cell pool had declined to just two active stem cells from stem cell counts that are typically more than a thousand in younger adults. Super-centenarians have survived all the normal diseases that kill 99.9% of us before 100 years of age, so it has been a mystery as to what actually kills these hardy individuals. This recent data suggest that stem cell decline may be the main contributor to aging. If so, stabilizing stem cells may be the best thing one can do to slow your rate of aging.

There are many theories of aging that have been proposed. For example, damage to cells and tissues from oxidative stress has been one of the most popular fundamental theories of aging for more than half a century. Yet antioxidant substances or genes that code antioxidant enzymes have proven largely ineffective in slowing aging when tested in model animals. Thus, interest by scientists has shifted to other hypotheses that might provide a better explanation for the slow declines in function with age.

Stem cells provide one such promising mechanism of aging. Of course, we all know that babies are young and vigorous, independent of the age of their parents. This is because adults have embryonic stem cells that can generate young new cells needed to form a complete young baby. Indeed, these embryonic stem cells are the product of continuously evolving stem cell populations that go back to the beginning of life on earth over 3.5 billion years ago!

In adults, the mostly immortal embryonic stem cells give rise to mortal adult stem cells in all the tissues of the body. These adult stem cells can regenerate your cells and tissues as they wear out and need replacement. Unfortunate, adult stem cells also age, which leads to fewer cells and/or loss of function in cell replacement. As functional stem cells decline, skin and organs decline with age.

Blood from world’s oldest woman suggests life limit

Time Magazine: Long-Life Secrets From The 115-Year-Old Woman

Somatic mutations found in the healthy blood compartment of a 115-yr-old woman demonstrate oligoclonal hematopoiesis

Abstract
The somatic mutation burden in healthy white blood cells (WBCs) is not well known. Based on deep whole-genome sequencing, we estimate that approximately 450 somatic mutations accumulated in the nonrepetitive genome within the healthy blood compartment of a 115-yr-old woman. The detected mutations appear to have been harmless passenger mutations: They were enriched in noncoding, AT-rich regions that are not evolutionarily conserved, and they were depleted for genomic elements where mutations might have favorable or adverse effects on cellular fitness, such as regions with actively transcribed genes. The distribution of variant allele frequencies of these mutations suggests that the majority of the peripheral white blood cells were offspring of two related hematopoietic stem cell (HSC) clones. Moreover, telomere lengths of the WBCs were significantly shorter than telomere lengths from other tissues. Together, this suggests that the finite lifespan of HSCs, rather than somatic mutation effects, may lead to hematopoietic clonal evolution at extreme ages.

Why You Should Avoid Tap Water in Your Neti Pot

As spring unfolds, bringing vibrant blooms, millions prepare to face the challenges of allergy season, marked by sneezing, wheezing, and unyielding nasal congestion. Many people seek relief through the use of neti pots, which provide a drug-free solution by flushing out pollen and mucus with a saline rinse. However, studies indicate that tap water, when used in neti pots, may harbor organisms capable of causing rare, yet frequently fatal infections if not used correctly for nasal rinsing.

Neti pots are devices intended to clear out mucus and debris from the nasal passages using water. They are commonly used to relieve symptoms from nasal allergies, sinus problems, irritation from dry air, or colds. However, recent studies by the U.S. Centers for Disease Control and Prevention (CDC) have highlighted that using tap water in these pots for nasal rinsing can heighten the risk of acquiring rare yet severe infections caused by Acanthamoeba, tiny organisms that are prevalent in soil, water, and air.

These single-celled creatures can lead to various symptoms and are fatal in 82% of cases, although infections are uncommon, impacting only 3-12 people in the United States each year. Despite widespread exposure to Acanthamoeba, the number of people who actually fall ill remains low.

Acanthamoeba is responsible for several serious health conditions, including:
Acanthamoeba keratitis- an eye infection that threatens permanent vision loss, particularly in individuals who wear contact lenses.
Granulomatous amebic encephalitis- a severe infection of the brain and spinal cord that occurs in immunocompromised patients.
Disseminated infection- a pervasive infection that affects the skin, sinuses, lungs, and other organs, predominantly found in those with weakened immune systems.

The research focused on 10 immunocompromised patients with conditions such as HIV/AIDS, cancer or kidney disease, who had utilized neti pots and later developed Acanthamoeba infections. Seven of these patients survived, likely aided by the early intervention for concurrent sinus infections. Infections by Acanthamoeba, particularly those impacting the brain or central nervous system, are challenging to treat effectively. Unfortunately, most cases involving brain infections typically lead to death.

Nasal irrigation tools like neti pots, squeeze bottles, bulb syringes, and battery-operated water devices are deemed safe and effective when correctly maintained and used. However, the agency advises against using tap water for nasal rinsing, even though it’s safe for drinking. This is because stomach acid can neutralize microorganisms such as bacteria, amoebas and protozoa found in low quantities in tap water, but these can survive in the nasal passages and lead to severe infections. For nasal irrigation, it is recommended to use distilled or sterile water, boiling tap water for 3-5 minutes then cooled, or water filtered through a device capable of removing infectious organisms.

To minimize the risk of waterborne infections, it is essential to use uncontaminated water and also to maintain good hygiene practices. This includes washing your hands thoroughly, keeping the neti pot clean and dry, and adhering to the manufacturer’s guidelines for use.

To view the original scientific study click below:
Acanthamoeba Infection and Nasal Rinsing, United States, 1994–2022

Study Reveals Household Chemicals Damage Crucial Brain Cells

Is it possible that items meant to ensure our safety are instead compromising our neurological well-being? Recent findings indicate that typical household chemicals, including those in flame retardants and disinfectants, may be to blame. Scientists have examined thousands of chemicals considered potentially dangerous, identifying two particular types as detrimental to brain cells. With neurological disorders impacting millions, and the incidence rate climbing, genetic reasons account for only a small portion of these cases. Thus, hinting at the significant role environmental influences play in their prevalence.

Recent research has pinpointed two detrimental groups of chemicals: organophosphate flame retardants, present in plastics and dyes, and quaternary ammonium compounds (QAC’s), ingredients in disinfectants. Flame retardants are frequently found in items such as furniture, foam items, construction materials, and electronic devices. Meanwhile, QACs are ingredients in products like surface cleaning agents, hand sanitizers, shampoos, soaps, conditioners, and fabric conditioners.

In their effort to pinpoint these hazardous substances, researchers concentrated on chemicals that negatively impact oligodendrocytes. These are key nerve cells responsible for forming the protective myelin sheath around nerve fibers in the brain and spinal cord, which is essential for efficient signal transmission. By studying the impact of more than 1,800 chemicals on the development of mouse oligodendrocytes in laboratory cell cultures, the scientists discovered 292 chemicals that are lethal to these cells and another 49 that impede their development.

The goal of this study is to deepen the understanding of how environmental chemicals might affect neurological health. Through extensive laboratory testing, the research demonstrated that certain chemicals, at particular concentrations, can damage brain cells. Notably, the findings revealed that these chemicals primarily affect not the nerve cells themselves but other types of cells within the brain.

The researchers highlighted that specific chemicals found in everyday products pose a direct threat to cells that produce myelin, unveiling a novel risk factor for neurologic conditions that had not been identified before.

These substances are present in various household products, serving critical functions. It’s essential to determine safe exposure levels versus those that may impact neurological health. This study sets the stage for subsequent research to pinpoint dangerous exposure thresholds, aiming to guide better practices and policy-making. This is an initial step, suggesting caution rather than an immediate ban on these chemicals.

To view the original scientific study click below:
Pervasive environmental chemicals impair oligodendrocyte development

The Role of Protein in the Progression of Atherosclerosis

Recent research featured in Nature Metabolism indicates that dietary protein, especially a specific amino acid, significantly contributes to atherosclerosis. This disease leads to the buildup of plaques along the walls of arteries, triggering heart attacks and strokes, and accounts for a quarter of all fatalities worldwide.

Protein intake from our diet is essential for our body’s ability to synthesize its own proteins, yet the optimal quantity of dietary protein is still debated. Evidence from animal studies shows that limiting protein intake can significantly increase lifespan, with some human epidemiological research suggesting similar outcomes. Conversely, protein plays a crucial role in muscle development, crucial for preventing sarcopenia, a condition characterized by muscle loss.

A 2020 investigation by the same researchers found that in a mouse model of atherosclerosis, consuming high amounts of protein worsened the condition by triggering the activity of mTORC1 protein in macrophages. These immune cells are attracted to emerging lesions on artery walls, where they play a healing role by clearing away dangerous debris and LDL cholesterol. Unfortunately, these macrophages can sometimes consume excessively, transforming into engorged foam cells that become lodged within the atherosclerotic plaque, thereby exacerbating its expansion.

The mTORC1 protein facilitates the synthesis of additional proteins in the presence of abundant nutrients and hinders autophagy, the cellular process for eliminating internal waste. When nutrient levels drop, mTORC1 activity diminishes, leading cells to enter a state focused on maintenance and conservation. This shift from growth to repair mode is believed to be a key factor behind the lifespan extension observed with caloric restriction and the use of rapamycin, an effective mTORC1 blocker, in animal studies. The 2020 research indicated that excessive protein intake impairs the efficiency of macrophages by stimulating mTORC1 and reducing autophagy.

Leucine, which is plentiful in animal-based proteins, may explain why some studies find plant-based proteins to be healthier. These findings highlight that protein consumption implications extend beyond muscle mass, crucial as it is. Focusing on the intake of specific amino acids seems to be a prudent approach, as demonstrated by studies where limiting methionine and isoleucine has been linked to enhanced healthspan and lifespan in animals.

The research has identified a process where elevated protein consumption leads to an increase in blood leucine levels, which in turn activates mTORC1. This activation suppresses the autophagic capabilities of monocytes and macrophages, leading to the development of atherosclerosis. Given the widespread acceptance of protein intake levels exceeding the minimum daily recommendation of 0.8 gr per kg of body weight as safe and beneficial, these findings hold significant implications for clinical practices and public health policies. Thus, increasing protein consumption with the aim of improving metabolic health might not be a cure-all strategy and could potentially harm your arterial health.

To view the original scientific study click below:
Identification of a leucine-mediated threshold effect governing macrophage mTOR signalling and cardiovascular risk

How Trigonelline in Coffee Helps Maintain Muscle Vitality

Recent studies have highlighted the promising health advantages of trigonelline, a naturally occurring molecule present in coffee, fenugreek, and within humans. This breakthrough is crucial in advancing muscle wellness and performance, particularly in addressing the challenge of sarcopenia. It was found by a global team of researchers that individuals experiencing sarcopenia in their advanced years show reduced concentrations of trigonelline.

Sarcopenia involves the progressive loss of muscle strength stemming from cellular aging processes, resulting in notable drops in muscle size, power, and consequently, diminishing autonomy in daily activities. A pivotal aspect of sarcopenia’s development is the dwindling levels of the cellular cofactor NAD+ alongside decreased mitochondrial energy output, essential for powering cellular activities.

In early-stage research models, the addition of trigonelline was observed to boost NAD+ concentrations as well as amplify mitochondrial functionality, thereby contributing to the maintenance of muscle capabilities as one ages. This insight forms a component of a wider exploration into the underlying processes of sarcopenia in humans, extending upon prior research that revealed new facets of the disorder.

The study emphasizes the significance of NAD+ and its precursors, including the amino acid L-tryptophan (L-Trp) and different types of vitamin B3 in preserving muscle wellness.

These results broaden our knowledge of NAD+ metabolism by identifying trigonelline as a new precursor to NAD+, enhancing the prospects for creating treatments that utilize NAD+-generating vitamins for promoting healthy aging and tackling age-related illnesses. The discovery that a natural food-derived molecule interacts with cellular signs of aging through joint research efforts was particularly thrilling. Trigonelline’s positive effects on cellular metabolism and muscle well-being in the aging process pave the way for promising practical uses.

The research highlights the importance of diet and exercise in maintaining muscle vitality into older age. Looking ahead, the potential of these discoveries is set to transform our methods of preserving muscle robustness and autonomy, providing optimism for a future where aging is synonymous with vitality instead of deterioration.

To view the original scientific study click below:
Trigonelline is an NAD+ precursor that improves muscle function during ageing and is reduced in human sarcopenia

Daytime Exercise Promotes Nighttime Sleep Quality

For those facing challenges with sleep quality, conventional advice often revolves around evening habits. However, emerging research suggests a more impactful approach rooted in daytime physical activity. According to a new study, altering one’s daily routine to include more exercise can play a vital role in improving sleep at night.

Numerous individuals struggle with obtaining sufficient or restful sleep, which ideally should leave them rejuvenated rather than exhausted. Lack of sleep can escalate into severe health issues, including heart disease, hypertension, stroke and depression, due to its connection with these conditions. A research team from the University of South Australia has found a simple remedy for this problem. Their findings indicate a direct correlation between the quality of sleep at night and the structure of one’s daytime activities, especially the inclusion of physical activity.

This research tracked the daily activities and sleep habits of over 1,100 adults and 1,100 children, tweaking their daily routines to assess the effects on sleep quality. The findings demonstrated that those who engaged in more moderate to vigorous physical activity had an easier time falling asleep, enjoyed better sleep quality, and experienced lower levels of fatigue. While conventional wisdom often emphasizes pre-bedtime routines like reducing screen time, limiting food intake, and avoiding alcohol for better sleep, this study expands the perspective to include the entire day’s array of activities.

The research uncovered a link between the activities we engage in during the day and various sleep-related factors, including the quality of our sleep, sleep efficiency (the percentage of time spent in bed that is actually spent sleeping), the total duration of sleep, daytime tiredness, and bedtime decisions. Merely adjusting your bedtime to an earlier hour is not a guaranteed method to enhance the efficiency of your sleep.

The findings indicated that both children and adults could benefit from an increase in moderate to vigorous physical activity. They experienced reduced fatigue, fewer sleep disturbances, and improved sleep quality as a result. For adolescents, the current sleep guidelines advocate for a nightly rest period of 8 to 10 hours. Similarly, research identifies the optimal sleep duration for adults to be between 7 and 9 hours.

This highlights the significant effect our daytime conduct has on our night-time rest, underscoring the importance of an active lifestyle for better sleep. Securing a restful night of sleep is a common aspiration. If the solution lies in enhancing daily physical activity, this goal might be within easy reach for the many of us to attain.

To view the original scientific study click below:
Time use and dimensions of healthy sleep: A cross-sectional study of Australian children and adults

Major New Study: The Risks of Ultra-Processed Food Consumption

The authors of a new study published in the esteemed BMJ journal highlight a significant gap in research on the health impacts of ultra-processed food. They point out that despite extensive discussion on the topic, there hasn’t been a thorough umbrella review that synthesizes and evaluates the collective findings of meta-analyses on this issue. To address this shortfall, they examined 45 meta-analyses, encompassing nearly 10 million participants, offering a comprehensive overview of the evidence on the health effects of ultra-processed food.

According to the NOVA classification, ultra-processed foods go beyond merely modified foods. They are complex mixtures primarily made from low-cost ingredients that have been chemically altered, such as modified starches, sugars, oils, fats, and protein isolates. These concoctions contain minimal, if any, whole foods. Their appeal and palatability are enhanced through the use of various additives like flavors, colors, emulsifiers, thickeners, and more, making them highly processed and far removed from their natural state.

Essentially, intensive processing transforms food into a form that is entirely unnatural and at odds with our gastrointestinal systems, which have been shaped by millions of years of evolution. Ultra-processed foods typically lack critical nutrients like flavanols and are instead laden with fats, salt, and sugar to enhance their appeal. The research presented both anticipated and unexpected findings, revealing that consuming high amounts of ultra-processed foods can raise the risk of death from any cause by up to 21% and death due to cardiovascular diseases by 50%.

Research, including clinical trials, has demonstrated that the intake of ultra-processed foods is linked to a heightened risk of obesity and negative metabolic conditions. This study corroborates those findings, indicating that an excessive consumption of ultra-processed foods can lead to a 55% increased risk of obesity, a 25% higher chance of developing metabolic syndrome, and a 40% greater likelihood of being diagnosed with Type 2 diabetes. Even a modest increase in ultra-processed food intake by 10% is associated with harmful health impacts, such as a 12% rise in the risk of diabetes. Overall, a direct correlation was observed with 71% of the health outcomes analyzed.

Among the most pronounced relationships identified were those connected to different facets of mental health, including the quality of sleep, levels of anxiety, and prevalent mental health conditions. Yet, this connection could stem from reverse causality, where depression and other mental health issues lead individuals to indulge in significant amounts of unhealthy foods. Conversely, the research found only a minimal link between the consumption of ultra-processed foods and conditions like asthma, non-alcoholic fatty liver disease, and high blood pressure.

The lack of a significant connection between ultra-processed foods and both cancer mortality and incidence was an unexpected finding, particularly as many previous studies have suggested such a relationship. Notably, ultra-processed meats have been so strongly linked to cancer that the World Health Organization has classified them as a known carcinogen. Given that obesity is a well-established risk factor for cancer, it would be logical to anticipate that ultra-processed foods could influence cancer outcomes indirectly through their impact on obesity. However, this absence of association does not negate the possibility of a link between ultra-processed foods and cancer. A potential reason for this study’s findings could be the lack of differentiation among types of ultra-processed foods, which may have obscured the effects of certain categories, like processed meat.

To view the original scientific study click below:
Reasons to avoid ultra-processed foods

Nearly All Microplastics Eliminated by Boiling Hard Tap Water

Recent findings from a study suggest that merely five minutes of boiling water could slash the concentration of microplastics in tap water by as much as 90%. Boiling tap water does more than just neutralize potential pathogens; it’s also effective in breaking down harmful pollutants like microplastics and chemicals, thereby enhancing the safety of your drinking water.

Researchers point out that the practice of boiling water for purification has deep roots in various Asian cultures, serving as a traditional method to cleanse water. This straightforward approach of boiling tap water is effective in removing nano- and microplastics, thus significantly reducing the ingestion of these particles via water. To best eliminate contaminants like polystyrene, polyethylene, and polypropylene, it’s advised to boil water using non-plastic electric kettles or on gas stoves.

In the process of boiling water with specific levels of alkalinity and hardness, insoluble mineral deposits, such as calcium carbonate, often form. The researchers behind the study proposed that during the crystallization process in hot water, calcium carbonate comes into contact with nanoplastics. As a result, the calcium carbonate surrounds the nanoplastics, leading to the formation of the flaky sediment often observed at the bottom of tea kettles.

The widespread use of plastic has led to the pervasive presence of nanoplastics and microplastics in both groundwater and surface waters worldwide. These tiny particles have infiltrated even the most remote and extreme environments. Plastic pollution dominates marine debris, revealing that in 2017 alone, over 8 million tons of plastic were dumped into the oceans. This figure is more than 33 times the amount recorded in 2015, highlighting a rapidly escalating crisis.

While the full health implications of nano- and microplastics remain unclear, emerging studies have indicated potential risks associated with their build-up in the human body. Such risks include the development of insulin resistance, disruptions in liver metabolism, DNA damage, dysfunction of various organs, complications with immune responses, neurotoxic effects, and adverse impacts on reproductive health.

Although the study concentrated on just three nanoparticle varieties, the findings offer significant benefits for public health. The researchers calculated that individuals boiling their water ingest two to five times fewer nanoplastics compared to those who don’t. This suggests that consuming boiled water could be a practical and long-lasting method to decrease worldwide nano- and microplastic exposure. This approach may even surpass the effectiveness of consuming bottled water, particularly that which is packaged in plastic. Surprisingly, a standard liter-sized plastic water bottle is estimated to contain 240,000 nanoplastic particles, amounting to 10 to 100 times more than previously believed.

To view the original scientific study click below:
Drinking Boiled Tap Water Reduces Human Intake of Nanoplastics and Microplastics

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