Archive for September, 2016
Regular Natural Health Insiders readers know that exercise isn’t just key to a trim, healthy body, but to a healthy brain as well. Now, new studies show exercise may be dramatically more important than previously thought…
According to a 2016 study published in Neurology, older folks who didn’t exercise or only lightly exercised experienced cognitive decline at a much faster rate. Their cognitive abilities were effectively ten years older than those who exercised moderately or intensively.1
Does this mean you need to start doing one of those insane workouts we see on TV to protect your brain? Not at all. Here’s all you need to do. . .
Special Message From Lee Euler, Editor
The miracle mineral that
keeps your brain from
shrinking as you age
Prestigious medical journal Lancet reports this breakthrough “triggers a significant increase in brain volume and protection of billions of healthy new brain cells.”
It happens to everybody. As you age, your brain shrinks as much as 15 percent.
This may not seem like a huge amount, but…
…new research reveals a shrinking brain is linked to poor memory, depression and dementia.
Sadly, most people do nothing about this problem.
But now, you can grow new “gray matter” and boost your brain starting in just four weeks with a breakthrough mineral. Go here for a Free Special Report that reveals the whole story…
This report is especially hot if you’re worried that your memory problems are getting worse and worse.
Find out how this remarkable mineral safeguards you from the two main causes of brain failure. Click here for your Free Special Report…
I’ve pulled together ten of the highest leverage exercises, lifestyle changes and activities that can turn your cognitive clock back ten years or – to try on another metaphor – subtract a hundred thousand miles off your brain’s “odometer” — no matter what your previous exercise habits have been.
When I say “highest leverage” I mean they give you highest return for the effort you put in.
And by the way, only the first four are exercise-related.
Start with a couple that look approachable, and gradually add more to your routine as you feel comfortable. Taking just one of these steps can change your life.
Exercising for Ultimate Brain Health
1. Do a 5-minute warm-up first.
Here’s a “triple threat” warm-up: I recommend doing a few basic yoga flows before you exercise to get your whole body warm.
A flow is something you can do “cold,” without pulling muscles or causing injury—and you can adapt it to your level of fitness.
Plus, you get the mind and hormonal benefits of doing five minutes of meditation, too. One study showed that 50-year-old meditators had the gray matter of a 25-year-old.2
If you don’t know a thing about yoga, classes are just about ubiquitous these days. All you’re trying to do is learn four or five simple, basic yoga postures. A couple of hours of instruction should be enough to get you going, then you can do them at home.
Or maybe you’ll have so much fun, you’ll want to continue with the class!
As with almost everything, you can run into an instructor who wants to push you too hard or classmates who want to turn it into a competition. Don’t let yourself get rolled. Get what you need from the instructor, or bail out and find someone more congenial.
2. Bodyweight squats and lunges.
Interestingly enough, leg strength is one of the most telling factors in cognitive health, especially in women. Twin studies have demonstrated that leg strength is significantly related to gray matter volume and future cognitive change.3
And you don’t need fancy gym equipment to do it — sets of “air” squats and bodyweight lunges can kick your quad and hamstring strength up a notch; besides that, this step and step 3 are great for cardio health.
See instructional videos here:
3. Walking, bike-riding, jogging.
A brisk walk, jog, or bike ride is one of the best things you can do. Also consider taking a dance class – square dance, ballroom, whatever strikes your fancy. One 65-year-old friend of mine took hip-hop classes.
Not only will this help develop leg strength, but animal studies showed that the longer a rat ran at a moderate pace, the more neurogenesis (generation of new brain cells) it experienced, compared to high intensity intervals and weight lifting.4
4. Weight training.
Not just for bodybuilders anymore, weight training — especially in the legs — is a great way to build muscle, stability, and endurance.
Hamstring curls, extensions, and leg press are great for beginners — and these exercises can make an immediate difference in your brain activity. This will probably involve joining a health club, and the social aspect of that is also good for brain health.
A study published in Acta Psychologica showed those who performed leg extensions at their maximum effort increased their levels of norepinephrine (an important neurotransmitter) and had ten percent better short-term memory recall than did passive participants.5
Plus, another study published in the Journal of the American Geriatrics Society showed that women who weight-trained just twice per week for a year showed significantly less brain shrinkage and slower growth of age-related white matter brain lesions than did women who lifted once per week or who only focused on balance and stability exercises.6
And ladies, don’t be afraid of increasing your weights as you get stronger — you won’t turn into Arnold Schwarzenegger.
Eat Healthy for a Sharp Mind
5. Healthy eating patterns.
Let’s avoid the word “diet” here and talk about what you should aim for – healthy habits you can do every day for the rest of your life, NOT temporary fixes that you practice for a while before returning to your old, bad habits.
A healthy eating pattern avoids inflammatory foods — especially processed and high-glycemic foods. The latter include not only sugar but also rice, potatoes and all wheat products. In general, you can eat just about as much protein and fat as you want, and you should eat as few carbs as you can. That’s oversimplying, but that’s the basic principle.
Make sure you’re getting plenty of lean protein and healthy fats (nuts, coconut oil, avocado) and organic produce. Take antioxidant supplements.
Three supplements I consider essential are krill oil (omega 3s), turmeric, and a multivitamin / mineral.
6. Challenge your mind often.
Crossword puzzles and word games are great, but try more complex challenges as well. Change your routine. Take a different path on your walk. Do something backwards, like repeating the alphabet or counting backwards from 100 by 7s. It’s tricky, but a low effort way to put your brain to work.
Use your left hand to do things you’d normally do with your right (or vice versa, if you’re naturally left-handed). It makes you think and gets a conversation going between your brain, your body, and the rest of the world.
7. Learn a new hobby, craft or skill.
Pick something you’ve always wanted to learn and stick with it. Playing a musical instrument, speaking a foreign language or cooking a new recipe creates new pathways and connections in the brain.7
Consider a hobby like quilting, painting, drawing, even playing bridge or poker. You don’t have to be good at it. Do it for fun.
Turn off the TV and read a book.
8. Watch your alcohol intake.
If you drink, make sure you’re not overindulging on a regular basis. Studies show 1.3 ounces of alcohol is the line between healthy and overindulging. That refers to the alcohol content of your drink, not to the total volume of the drink.8
If you don’t get enough sleep, your hippocampus begins to work overtime… making mistakes, encoding new information improperly, and causing your emotions to go out of whack.
Consistent poor quality sleep – often caused by sleep apnea – is now known to be one of the main causes of dementia. If you don’t sleep well, find out if there’s a medical problem and if there is, get it fixed.
For garden variety sleep problems, exercise can help you sleep better, along with avoiding caffeine in the afternoon and alcohol before bed.9
Make sure you sleep in a totally darkened room – no glowing red or green lights from electronic devices. If you have to wear an eye mask to get rid of the light, do it.
10. Stay social.
Make new friends, go new places and try new things. There’s no reason that getting older should keep you from the many pleasures this world has to offer.10
The number of social contacts a person has is one of the most powerful predictors of whether he or she will get dementia. If you don’t currently have a lot of friends or nearby family, then join clubs, become active in a church, volunteer for a charity, take a class.
You’ll meet lots of wonderful new friends and the mental stimulation is worth more than all the “memory drugs” in the world. (Admittedly, that’s not setting the bar very high since the pharmaceutical memory drugs like Namenda and Aricept are nearly useless.)
Now more than ever, you have the power to take control of your brain health.
Whether it’s simply getting up and moving, learning to weight-train, or taking an afternoon nap, these high-leverage activities can make a huge difference on the “age” of your brain.
3 Kicking back cognitive ageing: leg power predicts cognitive ageing after 10 years in older female twins
6 Resistance Training and White Matter Lesion Progression in Older Women: Exploratory Analysis of a 12-Month Randomized Controlled Trial.
“It’s like sitting on a subwoofer,” explained professor Lee Bartel from the University of Toronto.
Professor Bartel led the first-ever study to test the therapeutic effects Alzheimer’s patients experience from sitting in a special $10,000 chair.
The chair has built-in speakers that broadcast very low bass frequencies. The result of feeling and listening to these vibrations — a process called rhythmic sensory stimulation (RSS) – was very encouraging.
In the future it’s possible that many Alzheimer’s patients will have one of these chairs in their home.
Here’s what happened. . .
A Message from Lee Euler
Need a New Knee or Hip? Maybe Not!
The Game has Changed!
Stanford doctors have discovered a NEW pain-stopping solution that gets to the real root cause of your pain and finally ENDS your years of torture!
Now there’s no question why you’re still in pain. In fact, one of these doctors said, and I quote, “We’ve been treating joint pain the wrong way for over 40 years. . .”
So if you’ve been told that the only way to get rid of your pain was to eventually get a knee or hip replacement. . . .
. .or that to get rid of your back pain, shoulder pain or other joint pain you’ll have to keep on taking NSAID pain pills that doctors know are actually harmful. . . .
. .or even worse you’ll have to endure a series of expensive, painful shots, even though they don’t give you lasting relief. . .
This new breakthrough means you’re in for a pleasant surprise! Click here to keep reading. . .
Lower Levels of Healthy Brain
Frequencies in Alzheimer’s
Professor Bartel came up with the idea for the study after reading that normal, healthy brain cells talk to each other at frequencies in the gamma range, around 40Hz. This is low E to E♭ on a piano keyboard.
But in Alzheimer’s patients this oscillation is disrupted. They have lower levels of 40Hz. The theory is that this has a negative effect on intra-brain communication. It means, for instance, that neurons are less able to transfer short-term memories into long-term memories, leading to short-term memory loss.
The scientists hoped this vibration could be stimulated in Alzheimer’s patients, thereby inducing improvements in cognition.
To find out, they conducted a study involving 18 men and women aged between 59 and 93 who suffered with mild, moderate or severe Alzheimer’s disease.
Each participant sat in the chair with its six speakers for 30 minutes, listening to its low rumbling sound and feeling its vibration. They did this for six sessions — twice a week for three weeks.
For comparison they were also stimulated visually. They sat in the chair when it was switched off while watching a DVD of ocean waves and other scenes from nature, created specifically for Alzheimer’s patients.
They were assessed for alertness, cognition and short-term memory.
Mild Alzheimer’s Went “Back to Normal”
Results showed a clear distinction between the two methods. The DVD did not stimulate. Instead, it had a calming effect and made people more sleepy.
On the other hand, RSS increased cognition over time, especially in those whose condition was either mild or moderate. After the six sessions there were improvements in thinking and memory, with an average cognitive gain of 12%. That change is enough to move a patient from medium levels of Alzheimer’s to mild, and “from mild back to normal.”
Professor Bartel said he was “absolutely delighted and elated” by the results. He said that subjects “became more engaged with their present space and the people around them.
“They seemed to be more alert and more interested in life and the goings on, and in fact, there was evidence of some memory from two or three days before.”
Another member of the research team, Amy Clements-Cortes, said there was “increased clarity and cognition, as well as increased alertness to the surroundings, and we also saw that it prompted spontaneous discussion, storytelling and reminiscence.”
Regular Use Required
While the benefits are short-lived – gains were lost within a week after treatment stopped — researchers believe it could delay dementia and help preserve healthy neurons if used regularly.
Although this pilot study involved a small number of people over a short period, and much bigger studies will be needed, Professor Bartel believes people could be treated at home in the future with chairs that will cost much less than the one in this pilot experiment.
“In the broader scale, even if we could halt the rapidity of the decline, that would already be a great achievement, and I think that is completely realistic.”
The risk is small, but real nonetheless. Tiny particles from air pollution can enter through your nose, travel up to your brain and cause memory-disrupting irritation in your brain cells.
So it’s worth taking a few simple precautions to lower your risk from these microscopically tiny particles.
Best Cancer Doctors
When you have cancer, why should you have to take a chance on the cancer doctor at your local hospital — a doctor you know nothing about? That’s like buying a pig in a poke.
Instead, why not hire one of America’s best cancer doctors — a doctor with an impressive track-record of success?
When you have cancer, you need one of these 16 extraordinary doctors.
Air-borne Magnetic Fragments
Research at Lancaster University in England, done in coordination with researchers in Mexico, supports the possibility that microscopically small magnetic particles floating in polluted air can collect in brain tissue and lead to long-term cognitive problems.
The pollution consists of magnetite – magnetic metallic compounds often containing magnetic iron oxide. It’s created in the smokestacks of electrical power generating plants and is also present, to a lesser degree, in the exhaust of automobiles and substances given off by brake linings. Typically such pollution is denser in urban areas than in rural.
While it’s not entirely clear what this pollution does when it reaches the brain, large amounts of it have been discovered in the brain tissue of people who suffer from Alzheimer’s disease. And it also may be linked to other neurodegenerative conditions like Parkinson’s. Scientists suggest that it causes oxidative stress in neurons and gives rise to free radicals – caustic substances that can damage brain cells and punch holes in cell membranes.
Your Natural Metabolism Also Produces Magnetite
More than 20 years ago, researchers at the California Institute of Technology in Pasadena discovered magnetite in human brains and established that it was naturally produced by the metabolic processes that take place in brain cells.
But the latest study shows that most of the magnetite found in the brains of city dwellers was shaped differently from the kind the body makes. The body’s natural magnetite is usually configured like a tetrahedron (pyramid) or an octahedron (cube-like but with eight surfaces).
The magnetite discovered by the British and Mexican researchers was different. It was in the shape of rounded spheres. What also makes it suspicious: While biologically produced magnetite contains iron, the latest investigation found magnetite composed of nickel, cobalt and platinum. It’s thought that none of those toxic metals would ever be found in brain tissue if it weren’t for air pollution.
“(The magnetite) showed all the properties suggesting they formed in high temperatures,” says researcher Barbara Maher. She believes there’s little question they are “combustion byproducts, like what’s found in power station pollution.” They can also originate in the high temperatures in brake linings that occur when car drivers stop their cars.1
According to the scientists, their analysis, involving the autopsied brain tissue of about three dozen people who had lived in Manchester, England and Mexico City, revealed 100 times more pollution-linked magnetite than magnetite of biological origin.2
Now, normally solids – unlike gases — that you inhale in your nose can’t penetrate the olfactory bulb, a nerve tissue bundle that links the nose to the brain. But these pollutant nanoparticles are small enough to slip through that structure.
How to Limit Your Exposure
As I mentioned at the start, this is a pretty small risk to your brain health. Don’t let it keep you up at night. But if you choose to reduce your potential exposure to magnetite, here are steps you can take to avoid heavy air pollution:
- Don’t exercise next to a busy roadway (stay at least 50 feet away).
- If you live in an urban area, air pollution is at its lowest levels early in the morning. That’s the safest time to exercise outdoors.
- Don’t do strenuous exercise outdoors if there is an air quality alert in your neighborhood.
- Take antioxidant supplements and eat plenty of fruits and vegetables. These contain natural chemicals that help the body protect itself from pollutants.
All your cells – including brain cells – continually manufacture the proteins they need to function and stay healthy.
But when they run short of one particular mineral, malformed proteins can lead to serious diseases like Parkinson’s, cystic fibrosis and Alzheimer’s.
And research shows that many of us are at higher risk for these problems because we are deficient in zinc, a mineral we need for proper protein production. Here’s why zinc is so essential, and what the lack of it might be doing to you. . .
A Note from Lee Euler, Editor & Publisher
Surprised Brain Scientists Discover…
The Scary Reason
You’re Suddenly So Forgetful
— and How to Reverse the Problem:
Are your new “memory lapses” and sudden forgetfulness normal for your age? Or are these the early signs of something more serious?
Brace yourself for a surprise, my friend…
Brain scientists have just discovered that the majority of age-related forgetfulness has nothing to do with “age” at all!
Instead, they are reporting an epidemic of memory loss being caused by 4 secret factors that are destroying brain cells in seniors and 20-somethings alike.
You can stop all 4 of these brain-destroyers in their tracks — and actually reverse their progression. In this Special Report, a leading M.D. details how to stimulate the self-repair and revitalization of your brain…
One thoroughly-documented research study concluded:
“Their brains performed as if they were 14 YEARS YOUNGER!”
Wouldn’t you love it if your brain functioned like that — for life? The very encouraging news is: There’s a lot you can do to keep your brain young! Take a look at the groundbreaking research which proves it.
This is Your Brain on a Zinc Deficiency
Proteins are three dimensional structures. To make them properly, cells perform a delicate origami-like process that precisely folds the protein’s molecular chains.
If proteins misfold, they clump and form plaques that destroy neurons. Researchers at the University of Wisconsin-Madison note that ten percent of our proteins need zinc to be formed correctly. A lack of zinc “may be an important environmental factor in the etiology of diseases of protein misfolding, such as Alzheimer, Parkinson, and Huntington diseases or prion diseases such as Creutzfeldt-Jakob.” 1
A zinc shortage becomes more likely as you age. When researchers at Tufts University in Boston tested seniors in nursing homes for zinc, they found many had disturbingly low levels in their blood.
Lack of Zinc Lays You Open to Infections
The Tufts investigators are concerned because zinc is also important for the immune system’s ability to fight off pneumonia and other life-threatening infections.
Their research, involving people over the age of 65, finds that about 30 percent of older people need more zinc.2
But the study shows that supplements help significantly. “… Serum zinc levels can be improved in older adults with zinc supplementation and this is associated with enhancement of T-cell numbers (immune cells) and function and strongly suggests that ensuring adequate zinc consumption by older adults could have a significant impact on reducing the incidence of and morbidity from infection, which is a major public health problem in older adults,” says researcher Simin Nikbin Meydani.
Foods that May Deplete Minerals
The World Health Organization estimates that one of every three people on earth is too low in zinc.3
Some researchers believe that our foods, treated with herbicides, are robbing us of zinc and adding to this problem.
Agricultural herbicides like glyphosate (whose brand name is Roundup), are mineral chelators – they latch onto minerals in the soil and in plants and remove them. In view of this, some scientists suggest that when we eat crops treated with these chemicals — and almost all plants that aren’t grown organically are treated this way — we consume foods low in minerals.
Herbicides May be Stripping You of Zinc
What’s more, if there are residues of these herbicides in our foods – and there certainly are – those same chelators can remove minerals from our bodies.
The claim is controversial. A study coordinated by the USDA seems to indicate that this chelation effect is minimal.4
Other scientists are not so complacent. . .
According to molecular biologist Thierry Vrain, glyphosate was originally used to clean mineral deposits out of pipes and industrial boilers. If he’s right, then it clearly acts as a mineral chelation agent.5
He also says, “A German study suggests that glyphosate accumulates in all organs (liver, kidneys, intestines, heart, lungs, bones, and so on) of animals and people eating food products made from Roundup Ready crops.”
That’s why you should stick to organic foods that are not treated with these types of chemicals. That’s what I do.
Don’t Overdo It
One caution about zinc: The Tufts researchers say you should have your blood level of zinc tested before taking supplements. Too much zinc in your body can be harmful. If you do take zinc, the upper limit they recommend is 40 mg a day. I take 60 mg a day, but my mineral levels are frequently tested by a competent doctor.
Another thing to watch out for is that most natural prostate formulas contain zinc. So do many “male enhancement” formulas (supplements designed to improve sexual performance). This is for good reason – zinc is essential to male sexual health. But if you’re going to take 40 mg of zinc per day, make sure you count what you’re already getting from your other supplements.
Oysters are famously rich in zinc, but I doubt if most people eat them often enough to meet their nutritional needs. Other foods rich in zinc include beef, lamb, pork and chicken, and – probably more healthy – dark chocolate, spinach, cashews, pumpkin seeds (a good snack), beans and many mushrooms.
Thanks to a familiar herb, the struggle to keep your mind young and your memories intact just became much easier. While most people think of sage as a seasoning for poultry, pasta or gnocchi, it’s been treasured for centuries for its ability to heal the mind.
It’s no coincidence that its name is a word for “wise man.” So – were the ancients right about this herb? And what’s the best way to take it and how much do you need? And, most important, what results can you expect? (Sneak preview: spectacular). . .
A Special Message from Lee Euler
Improve Your Memory by 47%?
YES, YOU CAN!
If you’ve ever wondered why it becomes harder to recall names, dates and figures with every passing year, I have news of an important new discovery out of Asia to share with you.
Until now, you could take steps to help protect your brain from aging, but nothing could dramatically improve your memory, your thinking and even your intelligence like this does, and give you results that you can actually feel in a matter of weeks.
Now this newly discovered and important “brain factor” can revitalize areas of the brain you need to remember names and faces – and everything else that’s precious to you.
This substance is clinically proven to improve performance on the most accurate memory test ever developed when it comes to predicting whether a person is likely to be diagnosed with Alzheimer’s years from now.
This means you can start increasing your memory ability long before it becomes obvious this part of your brain is deteriorating. It’s truly remarkable.
No drug, no antioxidant, no omega-3 fatty acid and no brain herb like ginkgo can achieve results like this. To discover this memory-saving secret for yourself, click here for full details.
Sage has been used medicinally for centuries, dating back to ancient Egypt. Herbalists from the Middle Ages wrote about its amazing effects on memory and brain power.1
Now modern science has confirmed the benefits. Over the past few years, scientists in England have brought this old wonder into the new world with some remarkable findings.
Two Chemicals are Fighting a War in Your Brain
The UK group took their cue from brain scientists worldwide, who have been focusing on one specific enzyme that may be THE culprit in cases of Alzheimer’s disease, dementia and age-related memory loss:
You’ve probably heard of acetylcholine, a neurotransmitter that delivers messages from neuron to neuron, and is largely responsible for memory.
As you age, excess acetylcholinesterase (which I like to abbreviate to
AC-erase) can become a serious problem.
Under normal circumstances, AC-erase is designed to eliminate acetylcholine once it has delivered its message. This is necessary to avoid overproduction. But in older folks, AC-erase works overtime, eating away even the unused acetylcholine that you need for your neurons to communicate.2
In fact, the leading drugs for Alzheimer’s – which aren’t very effective – try to arrest this very process of acetylcholine breakdown.
Incredible 70% Improvement
In a study conducted by the Brain Sciences Institute in England, researchers tested the cognitive and memory skills of over 200 seniors aged 65-90. Then for five days, half the group was given an extract of sage, and the other half was given a placebo.
The results of the study were stunning.
The group taking sage showed dramatic improvement — 70% of age-related memory loss was reversed.
That’s the equivalent of 50 YEARS of aging… healed.
And most amazing of all, results were seen in as little as 1 hour.
What could be responsible for such incredible results? The sage extract cut AC-erase levels by 53%, allowing the brain cells to communicate better almost instantly.3
And with a slew of powerful antioxidant, antibacterial and anti-inflammatory properties on top of that, sage is one powerful herb you ought to be paying more attention to.
The Best Way to Reap These Benefits for Yourself
It’s exciting to see yet another scientific “win” for age-old herbal treatments. However, sprinkling more sage on your food (or even downing what you have in your cupboard) will not give you these results.
A bit of sage is delicious on your chicken, but it doesn’t taste good eaten by itself – and you’d have to eat a huge amount of it to get a clinical dose.
The researchers at the Brain Sciences Institute discovered that, for best results, a highly concentrated extract is more practical. The clinical dose effective in the tests consisted of a 10:1 extract of sage at 333 mg. Dosages less than this had little or no result.4
A high quality supplement with the scientific dosage — prepared by a knowledgeable, reputable manufacturer — will be your best chance at getting these incredible results. For convenience, you may want to try the Advanced Brain Power formula created by our sister company, Green Valley Natural Solutions.
The formula was actually inspired (in part) by the English study I just told you about – and the formula contains many other valuable brain nutrients. It’s certainly not the only place you can buy a sage supplement. But on the other hand, sage supplements are by no means common. Green Valley went to some lengths to make sure theirs was of the highest quality.
I personally take Advanced Brain Power, and I can perceive a clear difference in my memory and cognitive ability.