As we age our brain suffers damage that causes our mental functions to slow down, lose memory, and our ability to focus weakens. Antioxidants can help reverse this damage. But what is the right combination of nutrients that help prevent memory loss?
An easy answer is that blueberries are a great food choice to help because they are loaded with antioxidants. Add fresh blueberries to your yogurt at breakfast time.
In 1999, Dr. Joseph published a landmark study on the subject in the Journal of Neuroscience. His study revealed that blueberries reversed mental aging. Dr. Joseph took four groups of rats and fed them a normal diet. Three of the groups were given strawberry, spinach, or blueberry extracts. Over the course of 18 weeks, he tested the rats for coordination and mental functioning.
The blueberry group performed best on the coordination tests. This group also showed improved neuron functioning. His research led him to nickname blueberries “brainberries.” He has since released several other studies on the subject.
Blueberries also function as anti-inflammatory agents to protect brain integrity.
Blueberries are also rich in phytochemicals. It’s clear that blueberries are good for you. But they can be even better. The trick is to eat them foods rich in fats. At the top of the list are walnuts and avocado. Walnuts are rich in omega-3 fatty acids. That makes blueberries and walnuts a powerful combination. These foods promote youthful flexibility in brain cell membranes.
“Polyphenols in berries and fatty acids in walnuts fluidize the cell membrane,” says Dr. Joseph. “They make it responsive to a wide array of signals.” This increases the efficiency of those transactions.
Walnuts also block disease-causing inflammation in our cells. Recent research links inflammation to Alzheimer’s disease, so reducing inflammation is important to promote better mental function. It might even reverse Alzheimer’s disease.
The Brain Antioxidant I Recommend
I recommend two products by Metagenics 1) EPA-DHA 72o – an omega 3 fish oil 2) Celepro – contains green tea extract.
Otherwise, try a handful of blackberries and mix them with almonds. Wash them down with green tea. All three are packed with antioxidants. Switch it up and go for strawberries and pecans. These are both rich in antioxidants. The best thing is antioxidants don’t just boost brain power. They promote overall good health.
Elevations in CRP suggest increased risk of cardio-vascular disease.
If it is elevated, I would recommend Omega-3 fatty acid (fish oil). his is a natural intervention for the treatment and prevention of coronary artery disease (CAD). Certain omega-3 fatty acids have biochemical properties that promote atherosclerotic plaque stability and thereby decrease the incidence of cardiac ischemia and ischemic cardiac arrhythmias. An ever-increasing body of evidence supports the role for omega-3 fatty acids, i.e. fish oil, in through a role as anti-arrhythmic agents, through anti-thrombotic effect, and through atherosclerotic plaque stabilization, probably as a result of topical anti-inflammatory action.
Dosage requirement is between 2 and 3 grams per day, in divided doses. Generally, the preferred cardiac ratio of 3:2 EPA/DHA, but in inflammatory conditions the EPA/DHA ratio does a bit better at 6:1.
I recommend either EPA-DHA 720 or EPA-DHA 6:1 enteric coated. These can be purchased on the Metagenics link.
Tribulus Fruit – a key herb used traditionally to support male libido and healthy sexual function.
Dr. Tucker’s pick: Tribulus Synergy by Metagenics. This provides Tribulus Fruit, Ashwagandha Root & Cowage Seed. This all-in-one herbal formula is used for vigor, vitality & positive mood.
CoQ-10 – can lower your blood pressure while boosting your levels of ecSOD, an enzyme thought to protect blood vessels from damage. CoQ-10 may also improve sperm quality. Japanese researchers found it can increase fat burning during exercise. This is an absolute must supplement if you are taking a statin drug (cholesterol lowering drug).
Dr. Tucker’s pick: NanoCell-Q by Metagenics. This is a highly absorbable form of CoQ10. I also like the orange flavor. Natural sources include meat, fish, eggs, and broccoli.
Vitamin D – is a hormone that helps your bones absorb calcium. Vitamin D has been linked to reduced levels of depression, reduced risk of colorectal cancer, less chance of a heart attack, and supports the immune functions.
Dr. Tucker’s pick: Iso D3 by Metagenics. This delivers 2,000 IU of the active form of vitamin D in the body. Natural sources include sunshine and fortified milk.
EPA-DHA Omega 3 Fatty Acids – these are essential! Fish oil can reduce triglycerides, boost HDL cholesterol, lower blood pressure, reduce inflammation, supports healthy brain & nervous system function. Omega 3’s also support optimal joint function. Omega 3’s may lower your risk of colon and prostate cancers as well. I want everyone of my patients, male & female on this supplement!
Dr. Tucker’s pick: OmegaPure 780 by XYMOGEN (call 1-800-647-6100 to order. Use PIN TUC 500) or EPA-DHA 720 by Metagenics. Natural sources include salmon, tuna, or other fatty fish.
Resveratrol – this is a powerful antioxidant.You can’t stop the clock, but you can slow it down. This chemical, found in the skin of grapes, seems to interact directly with genes that regulate aging. Resveratrol has been shown to promote DNA repair in animals, enhance bloodflow to people’s brains, and halt the growth of prostate-cancer and colon-cancer cells.
Dr. Tucker’s pick: Resveratin by XYMOGEN. (call 1-800-647-6100 to order. Use PIN TUC 500). Natural sources include red wine and red grape juice.
EGCG – this is an anti-oxidant in green tea. Men who took green-tea extract burned 17 percent more fat after moderate exercise than those taking placebos, according to one study. It has also been shown to help prevent cancer and can improve heart health.
Dr. Tucker’s pick: Celepro by Metagenics. I love Celepro because it supports healthy cellular aging. It contains green tea leaf extract, D-Limonene, Lycopene & Turmeric. This combination offers protection against free radicals.
Multivitamin/mineral – every guy should be on a comprehensive, high qualty multivitamin/mineral. My recommendation for idiot proofing what you should take is the Wellness Essentials for Men packets by Metagenics. These packets contain the Tribulus, EPA-DHA, zinc, quercetin, E, B’s, etc that all of us guys need. Don’t mess around, start taking a good quality supplement like this one offered by Metagenics.
Bonus – Probiotics are healthy bacteria that crowd out the disease-causing bad bacteria in your gut. These address problems caused by antibiotics use, chemotherapy, irritable bowel syndrome, and support healthy immune function.
Good Sources of Sat Fats
Somethings are worth saying again – fat is good for us.
Two good sources of fat are saturated (animal) fat and omega-3 fats.
- Omega-3s – These are great for heart health. They protect against cardiovascular disease. They also helps to burn body fat. For good sources of omega-3s enjoy wild fish, avocado, olives, cod liver oil, Sacha Inchi oil, and nuts. I recommend you take supplements called EPA-DHA 720 by Metagenics www.DrJeffreyTucker.meta-ehealth.com
- Saturated Fats –These fats boost your immune system. They also help you to absorb calcium. Find it in grass-fed beef, raw milk, and raw butter.
You can find healthy sources of fat in these 9 foods:
- Organic butter
- Olive oil
- Raw milk
- Cold water wild fish
- Grass-fed beef
- Free-range chicken
Vegetable oils that you cook with are fats that are highly processed to extend their shelf lives. Saturated fats come from nature, trans fats are almost always man-made. Eliminate the trans fats, they are not essential fats; nor do they promote good health. Margarine is produced at high temperatures which destroys vitamin E, and other nutrients in the oil. The final product contains trans-fatty acids.
Trans-fatty acids increase inflammation in the body (colitis, arthritis, muscle and joint conditions).
I’m OK with butter. It does not contain trans fat. It’s also a good source of fat-soluble vitamins, including vitamin A, D, E and K. None of these essential vitamins are found in significant quantities in margarine.
Fats to Avoid
Bad fats are the omega-6s. They are needed for a balanced diet, but only in small amounts. You need a higher ratio of omega-3s to omega-6s in the foods you eat. You can avoid high levels of omega-6, by not eating grain-fed beef, processed foods, and vegetable oil. Avoid processed, packaged foods like potato chips, cookies, cakes, and bottled salad dressings.
Here’s a short list of foods which contain trans fats:
- Hardened Margarines and shortenings
- Bottled salad dressings
- Fried fast foods
- Corn chips
- French fries
- Fried meats like chicken and fish
- Baked goods including biscuits, breads, cakes, cookies and crackers
A University of Illinois (UI) study published in the Journal of Lipid Research offers hope that omega-3 fatty acids can help many infertile men.
UI scientists came up with this discovery while investigating docosahexaenoic acid (DHA), an omega-3 the body can make from alpha-linolenic acids found in vegetable oils, including soybean and canola oils. DHA is already known to be important for the development of the body’s brain & nervous system. But it turns out DHA also may correct two major causes of male infertility — low sperm counts and abnormally shaped sperm.
“In our experiment, we used ‘knockout’ mice that lacked the gene responsible for an enzyme important in making DHA. In the absence of DHA, male mice are basically infertile, producing few if any misshaped sperm that can’t get where they need to go,” Manabu Nakamura, a UI associate professor of food science and human nutrition, explained in a press statement.
When the research team analyzed the amount, shape, and motility of the animals’ sperm, the mice lacking DHA simply were not able to reproduce. In fact, in the DHA-deficient mice, sperm counts were not only extremely low but the sperm the animals produced were abnormally shaped. Instead of being elongated and able to move quickly, their sperm were round and sluggish.
However, when DHA was introduced into the animals’ diet, the previously infertile mice soon had completely normal sperm and their fertility was totally restored. Bottom line: DHA restored all observed impairment in male reproduction.
“It was very striking. When we fed the mice DHA, all these abnormalities were prevented,” Nakamura said.
While the new research involves animals and not people, it is the first to show a direct link between DHA and male fertility levels. And this association could offer an explanation for previous studies that found male fertility patients with low sperm counts and slow moving sperm tend to have low levels of DHA.
Omega-3 fatty acids can alleviate depression, are cardio protective and can act as natural anti-inflammatories. I recommend DHA-EPA 720 from Metagenics. Order @ www.DrJeffreyTucker.meta-ehealth.com
A lot of my clients are serious about getting off of prescription meds so I do use high dose supplements and I encourage healthy diets. If my clients get good results, very often there MD can lower the meds or take them off of the meds entirely. I don’t mess around with weak doses and inferior brands!
What are the common supplements you use high doses?
Vitamin D3. I like to see a dose of at least 2-3 of grams per day. (people with high blood levels of vitamin D are less likely to develop artery disease, and FAR less likely to experience heart failure.)
If clients are on statin drugs I use Lipotain by Metagenics. It has niacin and Guggul Extract in it. I also include UltraMeal Plus to help lower cholesterol and help clients to decrease statin use.
All of my students know I’m big on fish oil with high potency omega-3 fatty acids. I have had chronic pain patients use up to 8-10 grams a day!
I use Coenzyme Q10 in a form NanoCellQ10.
Those are just some examples.