Neurogenesis Diet And Lifestyle Pdf


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Brant Cortright - The Neurogenesis Diet And Lifestyle****

Neuroplasticity is the brain's ability to transform its shape, adapt, and develop a new neuronal connection provided with a new stimulus. The stronger the electrical stimulation, the robust is the transformation. Neurogenesis is a complex process when the new neuronal blast cells present in the dentate gyrus divide in the hippocampus. Quality appraisal was done for each research article using various assessment tools.

A total of 24 articles were chosen, applying all the mentioned inclusion and exclusion criteria and reviewed. The reviewed studies emphasized that modifiable lifestyle factors such as diet and exercise should be implemented as an intervention in the elderly for healthy aging of the brain, as the world's aging population is going to be increased, leading to the expansion of health care and cost.

Multiple studies have publicized the relation of diet and exercise with cognition function in aging people. A diet consisting of curcumin in its food has its anti-oxidative property, which prevents rapid aging of the brain, other diet patterns such as a caloric restriction diet can influence brain plasticity and preclude the decline of memory.

Exercise can increase brain-derived growth factor BDGF , vascular endothelial growth factor VEGF , synapsin one, and tyrosine kinase activity that can expand the size of the brain, enhance the plasticity and neurogenesis.

This review aimed at exploring lifestyle factors that contribute to neuroplasticity and neurogenesis. Thus, providing a new path for clinicians and researchers to map out the future possible significant benefits for optimal brain aging in a healthy fashion. A concept in neurobiology states that 'neurons that fire together, wire together' suggesting that the number of particular neurons that get stimulated during an experience, there is the maintenance of synapses and those neurons get strongly connected with each repetitive specific stimulus [ 1 ].

There is going to be an increase in the aging population, which will lead to a concomitant growth in age-related cognitive decline ARCD. Approximately 8. The plasticity of the brain is defined as the brain's capacity to modify and shape itself into a different form, ability to act, and adapt in a certain way with the given experiences. Due to the brain's plasticity to transform as per the environment's need, each new experience acts as a protective reserve for that individual inclined to age-related brain transformations and pathology [ 2 - 4 ].

Neurogenesis is a complicated process in which the stem cells of neurons present in the hippocampus region of the brain differentiate and proliferate into new neurons with new experiences and other supporting cells. This process is affected by many intrinsic and extrinsic factors [ 5 , 6 , 7 ]. Aging, neuroinflammation, oxidative stress, and brain injury are factors that may affect neurogenesis.

Adult neurogenesis is negatively affected by high fat and high sugar diet, alcohol, and opioid addiction [ 5 ]. Globally, at the rate of every one in seven persons are detected with dementia [ 5 ]. A successful minimal delay of the onset of dementia can reduce age-related neurodegenerative disease, which makes it one of the rising problems in this world and opening the doors for a new level of scientific research in this area for the solution [ 2 , 6 ].

The brain functions can modify with lifestyle changes. Certain modifiable factors like diet, stress, exercise can have a positive impact on the brain's cognitive reserve, which means the brain's ability to sustain its normal function during aging can threaten with neurodegenerative disease, injury, and aging.

One of the most important reserves is present in the hippocampus region of the brain that makes the brain more plastic and allows it to be adaptive in any situation of cognitive demand. As the situation demands a more complex and creative response, the brain starts to act in that dimension as the demand of the respective environment [ 7 ].

Lifestyle factors have an immense impact on predicting in decline rate of cognitive functions and skill, leading to age-related neurodegenerative diseases like Alzheimer's disease AD. Women who were physically active in their teens showed a significantly lower possibility of cognitive impairment in life. Yaffe et al. This experiment highlighted that if one of the preventive measures is implemented before the declining function, significant cognitive decline can delay for some period.

Also, Exercise and increase consumption of polyphenols can intensify brain functioning [ 8 ]. A study was done in male Long-Evans rats in which they were allowed to follow either a regular diet or a diet with elevated levels of saturated fats, and were studied in variable-interval delayed alternation task [ 9 ].

The impairment to learn basic alternation rule and their ability to remember trial-specific information over time was significantly reduced in the rats who were in an elevated level of saturated fats than who was on a balanced diet. The rats who were on a higher level of saturated fat and cholesterol had more working memory errors in the water radial arm maze. The error was even more significant when they were intellectually challenged with high memory loads.

The experiment demonstrated the effect of such fast food on cognition, and that it causes a relatively more sudden negative impact on cognitive skills [ 9 ]. There is undoubtedly a beneficial impact of exercise and diet in developing neurogenesis.

However, the mechanism of neurogenesis and plasticity is not well understood. Its pathogenesis related to the development of the age-related neurodegenerative disease is not clear and is yet to be explored [ 10 ]. There is a distinct relationship between brain plasticity and healthy lifestyle modification.

Due to the dynamic relationship and the overbearing impact of an active lifestyle in neurogenesis in promoting healthy aging and delaying the aging progress, several national bodies like the National Institutes of Health, Centers for Disease Control, the Alzheimer's Association, and the American Association of Retired Persons AARP have come forward to justify its importance [ 10 ].

Diet and exercise can harness neurogenesis and optimal brain health level, delay the onset of the aging process, highlight implications for clinicians and researchers [ 2 ].

The primary motive of this article is to illuminate the significant difference in the cognitive function of the brain after healthy lifestyle changes. This article focuses mainly on physical exercise and diet, as well as the development of neurogenesis and neuroplasticity. Eligibility criteria: Articles were independently checked for eligibility criteria. We chose the articles that mainly focused on exercise and diet as lifestyle modification and excluded other risk factors such as alcohol, smoking, high blood pressure.

We only included the papers written in English and excluded the ones written in other languages. The included articles focused on the interventions discussed in both humans and animals. Information sources: We used PubMed as our main database to collect our data. Articles were retrieved from to June 6, Study selection: A comprehensive computerized search was conducted using the Medical Subject Headings Mesh strategy to identify the relevant articles.

The titles and abstracts were screened in detail to evaluate their relevance, to be chosen for this review. We identified a total of 35 articles after the initial screening process. Duplicate studies were removed and inclusion and exclusion criteria were applied. Twenty- four articles were finalized for the review.

The risk of bias was minimized by using the relevant quality assessment tools for different types of articles. A total of 24 articles were finalized based on their relevance to the topic for review after conducting the quality appraisal of the selected studies. Lifestyle plays a pivotal role in mental and physical well-being. Diet and exercise are essential components to make one healthy. Various studies revealed in modern science about the advantages occurring in the brain, delaying and preventing the aging process.

Diet is one of the essential factors that can cause the brain to function and structure differently. The way people consume their food can affect their brain positively or negatively depending on the types of food they eat.

The intrinsic factors that are least likely to be modified in the process of aging are neuroinflammation, oxidative stress, and brain injury and other factors such as lifestyle that can be modified for slowing the aging process is a low intake of fat and sugar diets and alcohol and avoid opioid addictions [ 2 ]. One of the diet modifications can be done by adding polyphenols e. Even though polyphenols are not considered essential nutrients, these compounds can decrease the risk of age-related cognitive problems.

The food which contains an abundant number of macronutrients like omega-3 fatty acids omega-6 poly-unsaturated fatty acids and flavonoids are found in vegetables, fish, and nuts that develop a favorable environment for the brain to generate new connections and synapsis and make that synapsis strong [ 1 - 4 ].

Polyphenols play vital roles in neuroplasticity, neurogenic, anti-inflammatory, and neuroprotective effects, especially this effect is observed with curcumin, catechins, resveratrol, and omega-3 fatty acids [ 4 ].

Curcumin: Curcumin is a plant-based diarylheptanoid that produces yellow pigment mostly used in curries as it can modulate various signaling properties because of its polyphenol properties. It has anti-inflammatory, anti-bacterial, cytotoxic, antioxidant proliferative, wound healing, and anti-nociceptive properties [ 12 , 13 ]. Curcumin has antioxidant and free-radical properties, which have been shown in various studies. The phenolic hydroxyl group of curcumin has antioxidant activity that is produced endogenously including superoxide dismutase SOD , catalases, peroxiredoxins, and glutathione, which play critical roles in preventing endogenous and xenobiotic-induced oxidative damage [ 13 ].

Also in another study, it states anti-oxidant therapy is not enough to prevent age-related neurodegenerative disorder. They mentioned the removal of oxidative deterioration by scavenging oxidants [ 14 ].

Curcumin is a polyphenol that is one of the chief spices of Asian cuisine. The benefit of curcumin has been examined extensively, which shows the potential benefit of healthy brain growth and also the process of neurogenesis [ 17 ]. Aged Sprague-Dawley rats age 15 months; male were given a 0.

Rats showed improved performance on an olfactory cortex-based social recognition memory task at both six and twelve weeks, and on hippocampus-dependent spatial learning and memory task after 12 weeks, relative to controls. The rats that were administered curcumin showed increased proliferation in the dentate gyrus DG at 12 weeks, relative to diet controls, which show the process of neurogenesis in the olfactory cortex [ 18 ]. The vital role of neurogenesis has been played not only in animals but also in humans.

The association between curry consumption and cognitive function is studied in a large group of the elderly non-demented population. The study revealed those population which used curcumin in their diet frequently scored finding that persons who frequently consumed curry scored meaningfully well on the Mini-Mental State Examination comparatively to those who irregularly consumed curry. The next study of a six-month randomized, placebo-controlled, double-blind, clinical study of curcumin in persons with progressive cognitive decline and memory found elevated serum amyloid beta, but not improvements on the Mini-Mental State Examination [ 17 ].

Various studies provide the evidence in its neurogenesis with curcumin; however, none of the studies precisely identified as what causes a person to maintain a neuronal growth with the use of this spice. The chief drawback of curcumin to be used as medicine is its poor bioavailability. If the scientist and researcher can modify curcumin in such a way that a vast amount is absorbed, then it would be more straightforward to assess the effect of this yellow pigment.

More studies are still required to be conducted to identify its effect on brain growth and soon will be able to use this ingredient in the medicine to prevent neurodegenerative disease. Dietary Energy Restriction: The hypothalamus of the brain regulates a dietary intake calorie ; that is why it is believed to deliver a significant impact in the brain by the diet we consume.

Multiple studies have been undertaken in rats and mice, and the evidence from them shows sustained excessive energy intake can adversely affect the cognitive function of the brain.

Excessive energy intake can result to decrease cognitive function, increase the risk of age-related disorders. It makes neurons vulnerable to aging, and neurodegenerative disorders such as Alzheimer's disease and dietary restriction can enhance plasticity and decrease the rate of memory loss and enhance the capacity of stress response of the brain [ 17 ].

However, the benefits are noticed with adherence to quality diet; maximum improvement in cognitive decline with higher adherence to a more nutritious diet [ 18 ]. Neuroprotection: The prefrontal lobe is responsible for working memory [ 20 ]. Chapman et al. Executive function and temporal lobe are responsible for long term memory [ 22 ].

In the animal studies, the effects were seen at molecular levels such as neurogenesis, synaptogenesis, gliogenesis, and angiogenesis. It occurred due to the increase expression of neurotransmitter and neurotrophin [ 23 ]. Lifestyle not only plays a role directly in neurogenesis but also stimulates microglia.

The microglia protector of neuronal cells indirectly facilitates neurogenesis [ 7 ]. The experiment conducted in mouse conducted showed it is possible to delay the cognitive decline only if a healthier environment is maintained, such as physical activity and diet.

The Neurogenesis Diet and Lifestyle Upgrade Your Brain, Upgrade Your Life

Skip to search form Skip to main content You are currently offline. Some features of the site may not work correctly. DOI: The number of the elderly across the globe will approximate 2. Juxtaposed against this burgeoning segment of the population is evidence that nonpathological aging is associated with an increased risk for cognitive decline in a variety of domains, changes that can cause mild disability even before the onset of dementia.

Share: 0 Y our life can be so much more than it is now. Imagine having increased energy, a better memory, and starting each day feeling positive and rested, ready to tackle whatever challenges may come. Recent advances in medical science have put this goal within reach. You and everyone you know has a vast, untapped potential to live more fully. But to realize your greatest potential your brain must operate at its highest level. The key to tapping this potential is neurogenesis, the process of creating new neurons, or brain cells.

Neuroplasticity is the brain's ability to transform its shape, adapt, and develop a new neuronal connection provided with a new stimulus. The stronger the electrical stimulation, the robust is the transformation. Neurogenesis is a complex process when the new neuronal blast cells present in the dentate gyrus divide in the hippocampus. Quality appraisal was done for each research article using various assessment tools. A total of 24 articles were chosen, applying all the mentioned inclusion and exclusion criteria and reviewed.

[PDF] The Neurogenesis Diet and Lifestyle: Upgrade Your Brain, Upgrade Your Life Popular Online

This is the most important book youll read this year, about the biggest discovery in neuroscience of the last century. With meticulous research Dr. Cortright has rescued new, paradigm-shifting findings about neurogenesis from being lost in neuroscience journals and brought them to the wider public to show the astounding number of ways all of us can expand our cognitive abilities and overall brain function. Frank Echenhofer, Ph.

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