Omega-3 fatty acids, vitamin D may control brain serotonin, affecting behavior and psychiatric disorders.

In a previous paper published last year, authors Patrick and Ames discussed the implications of their finding that vitamin D regulates the conversion of the essential amino acid tryptophan into serotonin, and how this may influence the development of autism, particularly in developing children with poor vitamin D status.

Here they discuss the relevance of these micronutrients for neuropsychiatric illness. Serotonin affects a wide-range of cognitive functions and behaviors including mood, decision-making, social behavior, impulsive behavior, and even plays a role in social decision-making by keeping in check aggressive social responses or impulsive behavior.

Many clinical disorders, such as autism spectrum disorder (ASD), attention deficit hyperactivity disorder (ADHD), bipolar disorder, schizophrenia, and depression share as a unifying attribute low brain serotonin. "In this paper we explain how serotonin is a critical modulator of executive function, impulse control, sensory gating, and pro-social behavior," says Dr. Patrick. "We link serotonin production and function to vitamin D and omega-3 fatty acids, suggesting one way these important micronutrients help the brain function and affect the way we behave."

Eicosapentaenoic acid (EPA) increases serotonin release from presynaptic neurons by reducing inflammatory signaling molecules in the brain known as E2 series prostaglandins, which inhibit serotonin release and suggests how inflammation may negatively impact serotonin in the brain. EPA, however, is not the only omega-3 that plays a role in the serotonin pathway. Docosahexaenoic acid (DHA) also influences the action of various serotonin receptors by making them more accessible to serotonin by increasing cell membrane fluidity in postsynaptic neurons.

Their paper illuminates the mechanistic links that explain why low vitamin D, which is mostly produced by the skin when exposed to sun, and marine omega-3 deficiencies interacts with genetic pathways, such as the serotonin pathway, that are important for brain development, social cognition, and decision-making, and how these gene-

micronutrient interactions may influence neuropsychiatric outcomes. "Vitamin D, which is converted to a steroid hormone that controls about 1,000 genes, many in the brain, is a major deficiency in the US and omega-3 fatty acid deficiencies are very common because people don't eat enough fish," said Dr. Ames.

This publication suggests that optimizing intakes of vitamin D, EPA, and DHA would optimize brain serotonin concentrations and function, possibly preventing and ameliorating some of the symptoms associated with these disorders without side effects.
Rhonda P. Patrick And Bruce N. Ames. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar, schizophrenia, and impulsive behavior. FASEB Journal, February 2015

One Week of Junk Food May Be Enough to Damage Your Memory

Feed your brain the right foods.

A new study from the University of New South Wales in Australia published in the journal Brain Behavior and Immunity, shows that just one week of eating an unhealthy diet is enough to cause lasting memory impairment in rats.

For a week, the rats were given access to a bottle of sugar water in addition to a healthy diet, or were fed a cafeteria-like diet loaded with cakes, cookies, and fat. Although only the rats on the cafeteria diet gained weight, both groups of rats had memory impairments compared with control animals who ate only healthy foods, suggesting that weight gain alone wasn’t to blame for their memory lapses.

Poor Diet Damages the Hippocampus

The rats had little trouble with object recognition, a type of memory that involves a brain region called the perirhinal cortex. But they did far worse with place recognition, a type of memory that involves a brain region called the hippocampus, which is responsible for many types of memory formation, including retaining new facts.

In the rats on the high-sugar or cafeteria diet, the researchers found that the hippocampus had become inflamed, impairing its function. The inflammation and memory damage lasted for at least three weeks after the rats were returned to a healthy diet.

Although rats aren’t a perfect model for humans, their hippocampus functions in very similar ways to ours. In humans and rats, the hippocampus not only helps us learn but also helps us navigate places and record events as they happen. Keeping it healthy is invaluable for learning and recall.

“A healthy diet is critical for optimum function,” said study author Professor Margaret Morris in an interview with Healthline. “Our data suggests that even several days of bad diet may impair some aspects of memory.”

The hippocampus is also used to regulate the body’s stress system. If it’s not able to do its job properly, stress can get out of control, dumping hormones into your bloodstream that will circulate back to the hippocampus and damage your memory further.

To complete the vicious circle, when stress levels are high, the body’s hunger systems shift. This causes you to selectively crave fatty and sugary foods. 

Memory and Age 

Although a little junk food here and there won’t have too much impact on a young person, a lifetime of poor eating can add up. If your hippocampus doesn’t get a chance to recover from the sugary, fatty onslaught, the inflammation could become long-term damage.

“Some studies show a decline in cognition with aging, and it is possible that an unhealthy diet may be particularly unhelpful in this group,” said Morris. Older brains take longer to recover from insults such as hangovers, so they might also be more vulnerable to damage from a junk food diet.

As seniors living on their own lose mobility, some are more likely to eat pre-packaged foods, such as frozen dinners, which tend to be high in fat, sugar, and salt. So this finding might also help explain the role that diet plays in the development of memory impairment in diseases like Alzheimer’s.

Red Wine and Dark Chocolate. Guilt Free Pleasures That Romance the Heart

Resveratrol which lowers blood sugar and relaxes arteries is found in red wine and also dark chocolate, making them ideal for heart holidays like Valentine's Day and year round consumption for heart health.

Red wine, and Green Tea provide catechins, which lower LDL and total cholesterol and relax blood vessels for blood pressure control. To say nothing of boosting mood!

Dark chocolate, (70 percent or higher cocoa content) is a treat you do not have to feel guilty about. When was the last time you were really excited about eating healthy? “Truffles, soufflés and even hot chocolate can be a great source of resveratrol and cocoa phenols (flavonoids) as long as dark chocolate with a high content of cocoa is used.”

Other heart healthy choices?

Salmon/tuna - “Especially white, or albacore, tuna and salmon are excellent sources of omega-3 fatty acids, and canned salmon contains soft bones that give an added boost of calcium intake.”

Oatmeal - “Cooked for a breakfast porridge or used in breads or desserts, oatmeal is a good source of soluble fiber, niacin, folate and potassium.”

Black or kidney beans – These foods provide niacin, folate, magnesium, omega-3 fatty acids, calcium, soluble fiber.

Walnuts and almonds - “Both walnuts and almonds contain omega-3 fatty acids, vitamin E, magnesium, fiber and heart-favorable mono- and polyunsaturated fats.”

Blueberries/cranberries/raspberries/strawberries - “Berries are a good source of beta carotene and lutein, anthocyanin, ellagic acid (a polyphenol), vitamin C, folate, potassium and fiber.” Yes! You can dip them in dark chocolate!

Omega-3 supplements reduce both inflammation and anxiety.

A daily dose of 2.5 grams of marine source omega-3s ( EPA and DHA) may reduce symptoms of anxiety by about 20%, according to new data from the Ohio State University.

Twelve weeks of supplementation was also associated with a significant reduction in a range of inflammatory marker compounds: An important finding considering that inflammation is reported to be a major factor in many age associated sources of death and disability, note the Ohio State scientists.

The study adds to the ever growing body of science supporting the potential health benefits of omega-3. The majority of the science has focused on the cardiovascular benefits of the oils, but an increasing number of studies are reporting the potential cognitive effects related to mood and behavior.

“The reduction in anxiety symptoms associated with [omega]-3 supplementation provides the first evidence that omega-3 may have potential [anti-anxiety] benefits for individuals without an anxiety disorder diagnosis,” wrote the authors in Brain, Behavior, and Immunity .

“Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial”

Authors: J.K. Kiecolt-Glaser, M.A. Belury, R. Andridge, W.B. Malarkey, R. Glaser

Depression Boosts Stroke Risk

Being depressed may increase an individual's risk of stroke and stroke death, a meta-analysis found.

Depression was associated with a 45% increased risk of total stroke and a 55% higher risk of fatal stroke. The association was reported in the Sept. 21 issue of the Journal of the American Medical Association.

The analysis included 28 studies involving 317,540 patients. Eight of the studies focused on fatal stroke, three on nonfatal stroke, six on ischemic stroke, and two on hemorrhagic stroke.

While this sounds alarming, the actual numbers of people who have stroke were very small. The absolute risk differences associated with depression were 106 cases for total stroke, 53 cases for ischemic stroke, and 22 cases for fatal stroke per 100,000 patients per year.

Depression may contribute to stroke via a variety of mechanisms, including known neuroendocrine and immunological/inflammatory effects, its association with poor health behaviors that could increase cardiovascular risk, and its correlation with other major comorbidities that raise the risk of stroke, such as diabetes and hypertension.

Fortunately, there are a number of lifestyle factors and nutrient factors that help us to avoid both depression and stroke. Healthy blood vessels depend on a good level of vitamin C for elasticity. Flavonoids like pycnogenol, grape seed extract, resveratrol and Curcumin support healthy blood vessels. Fish oils and vitamin D support the health of the blood vessels, reduce risk of stroke when taken daily, and also support brighter mood.

Source reference:

Pan A, et al "Depression and risk of stroke morbidity and mortality: A meta-analysis and systematic review" JAMA 2011; 306(11): 1241-1249.

Low Vitamin D and Risk of Depression

Older men and women whose vitamin D blood levels are below 30ng/ml are more likely to become depressed over time, new research shows.

A flood of studies have shown potential health benefits of vitamin D, and the price we might pay for having a vitamin D deficiency. Low vitamin D levels have been linked to heart disease, stroke, high blood pressure, and more severe asthma.

In people of all ages, insufficient vitamin D is quite common, and in elders low vitamin D has been linked to fractures, worse physical function, greater frailty, and a wide variety of chronic illness.

Be sure to get your Vitamin D levels tested. Ideally you want to be between 30 and 100ng/ml in US measurement..or above 75nmol/L in Canada, UK or NZ


Serum 25-Hydroxyvitamin D and Depressive Symptoms in Older Women and Men
The Journal of Clinical Endocrinology & Metabolism Vol. 95, No. 7 3225-3233

Lose the Blues, Naturally

Feeling blue yet wary of anti-depressants due to the many adverse effects? Here are some suggestions for natural mood support.

Begin with Omega 3s, (three grams a day of EPA and DHA from pure, high-quality marine sources). Be sure you are taking Omega 3s that have been tested for contaminants, the statement that they are tested for lead, mercury, PCB’s and other toxins should be right on the label.

How Omega 3s Combat Depression:   

Better levels of serotonin and phosphatidylserine. 

Increased cerebral blood flow

Reduced alcoholic brain injury 

Also take phosphatidylserine (100 mg/day). The all-natural supplement phosphatidylserine or PS, (available in natural food stores everywhere), enables the creation of billions of brand new brain cells. PS optimizes brain function, powers up your memory, and reverses the effect of stress on the brain. PS supports your brain cells ability to make more serotonin, the feel good mood lifting neurotransmitter.

Another great mood support nutrient is glutamine (one teaspoon of powder in four ounces of water per day). Glutamine is one of the few substances that passes freely across the blood brain barrier. Once in the brain, your body converts it to glutamic acid and it increases the concentration of GABA, (gamma amino butyric acid). Both glutamic acid and GABA are essential for proper mental function.

Both help to greatly relieve anxiety and brighten the mood. 

Ever reach for a cocktail to combat stress or depression? Would you like to cut back? Glutamine to the rescue here too...Because of its action in the brain, glutamine supplements have been recommended for preventing the harmful effect of alcohol on the brain and it’s widely used for reducing alcohol cravings. This makes it an ideal supplement for those who are in recovery.

Some sources describe glutamine as a “brain fuel” capable of stimulating mental alertness and clear thinking. I have seen some individuals who were working to overcome panic attacks and anxiety attacks find that supplementing with glutamine helps.

For mood balancing, take a teaspoon of glutamine powder in water when you’re feeling anxious or at times when you may be feeling a craving for alcohol.

I know people who have had success reducing symptoms of depression using one of my favorite herbs St. John’s Wort. The right dose is 300 mg, three times per day. This herb is not to be used if you’re still taking Prozac or

Zoloft. But once you’re no longer on an SSRI, you can wait two weeks and then take advantage of the herbs power to boost serotonin and lift your mood.

Cognitive Decline Slowed and Mood Benefits Seen in Seniors with EPA& DHA from Fish OIls

Cognitive Decline Significantly Less After Fish Oil Supplementation

A study of over 1,400 older adults with depression reported decreased cognitive decline with omega-3 fatty acid supplementation. In the study, participants aged 55 years and older took omega-3 fatty acids for 18 months and showed significantly less cognitive decline than a control group that did not receive omega-3 supplementation, after accounting for age, gender and nutritional and vascular disease risk factors. Conversely, no association was found between fish consumption and cognitive decline, in the study, published in the 2011 "Journal of Nutrition and Healthy Aging."

Symptoms of Depression Relieved...

Depression in elderly women responds well to supplementation with omega-3 essential fatty acids, according to a study published in the 2011 "Journal of Nutrition, Health and Aging." In the study, participants aged 66 to 95 years consumed 2.5 g of omega-3 essential fatty acids per day, comprised of 1.67 g eicosapentanoic acid, EPA, and 0.83 g docosahexanoic acid, DHA, for eight weeks. Symptoms of depression, as measured by the Geriatric Depression Scale were significantly lower after the first two months. A questionnaire of physical and mental symptoms showed significant improvement in the omega-3 group and levels of EPA and DHA in red blood cell membranes significantly increased in response to the fatty acid supplementation, say the authors of the study.

Omega-3 polyunsaturated fatty acid supplements and cognitive decline: Singapore Longitudinal Aging Studies.

J Nutr Health Aging. 2011 ;15(1):32-5.

http://www.ncbi.nlm.nih.gov/pubmed/21267519

Positive results were also reported recently related to depression occurring concomitantly with cardiovascular disease (CVD). Researchers found adults with major depressive disorder were more likely to have low omega-3 fatty acid levels, higher triglycerides and higher body mass compared to adults without depression and CVD.

Major depressive disorder is associated with cardiovascular risk factors and low Omega-3 index.

J Clin Psychiatry. 2010 Dec 14. [Epub ahead of print]

http://www.ncbi.nlm.nih.gov/pubmed/21208589

Dark Chocolate~Orange Martini

Now I'll admit I haven't made this yet...but the weekend is upon us! And really...what's not to love about this little sip of orange-chocolate deliciousness? Remember...dark chocolate is loaded with antioxidants that protect the body. A little bit of dark chocolate (think Dove dark chocolate bar) daily gives you the antioxidant flavonoid compound epicatechin which promotes the elasticity of blood vessels and healthy circulation.

A small daily serving of dark chocolate helps support: 

•   healthy blood pressure levels

•   reduced LDL cholesterol levels

•   reduced risk of blood clots

•   increased levels of pleasurable endorphins such as phenylethylamine

•   increased levels of the good mood neurotransmitter serotonin

Dark Chocolate~Orange Martini 

(Adapted from Food Network's Chefs Recipe)

Mix 2 tablespoons each raw turbinado sugar and finely chopped dark chocolate on a plate. Use a chefs knife with a rocking motion and grind up a dark chocolate bar. Dove will do nicely...perfectly ok to nibble a bit as you go. Combine 2 ounces each chocolate liqueur and vodka, 1 ounce chilled espresso, 1 teaspoon fresh orange juice and a strip of orange zest in a cocktail shaker with ice; shake well for 10-15 seconds. Run a slice of orange around the rim of a chilled martini glass and dip it in the sugar-chocolate mixture. Strain the cocktail into the glass and garnish with an orange wedge.

I was thinking this would also be delicious if you went raspberry instead of orange...I'd use Chambord instead of the orange liquor, leave out the espresso...( Oh does that mean more vodka?) Moisten the rims with the berries for extra flavor and float a couple of fresh berries in the glass..I'll try it and report my findings...