The alzheimers solution, p.34
The Alzheimer's Solution, page 34
Page 108, In our own analysis of a large national sample: Sherzai, A., Yu, J., Talbot, K., Shaheen, M., and Sherzai, D. (2016). Abstract P167: Insulin Resistance and Cognitive Status Among Adults 50 Years and Older: Data from National Health and Nutrition Examination Survey (NHANES). Circulation, 133, AP167.
Page 113, A 2016 study published in the Neurobiology of Aging: Ronan, L., Alexander-Bloch, A.F., Wagstyl, K., Farooqi, S., Brayne, C., Tyler, L.K., and Fletcher, P.C. (2016). Obesity associated with increased brain age from midlife. Neurobiology of Aging, 47, 63–70; Luchsinger, J.A., Tang, M.X., Shea, S., and Mayeux, R. (2002). Caloric intake and the risk of Alzheimer disease. Archives of Neurology, 59(8), 1258–1263.
Page 118, Though proton pump inhibitors improve the gastric function: Gomm, W., von Holt, K., Thomé, F., Broich, K., Maier, W., Fink, A., Doblhammer, G., and Haenisch, B. (2016). Association of proton pump inhibitors with risk of dementia: a pharmacoepidemiological claims data analysis. JAMA Neurology, 73(4), 410–416.
Page 118, Statins, which lower LDL (“bad”) cholesterol: Daneschvar, H.L., Aronson, M.D., and Smetana, G.W. (2015). Do statins prevent Alzheimer’s disease? A narrative review. European Journal of Internal Medicine, 26(9), 666–669; Rockwood, K., Kirkland, S., Hogan, D.B., MacKnight, C., Merry, H., Verreault, R., Wolfson, C., and McDowell, I. (2002). Use of lipid-lowering agents, indication bias, and the risk of dementia in community-dwelling elderly people. Archives of Neurology, 59(2), 223–227; Liang, T., Li, R., and Cheng, O. (2015). Statins for treating Alzheimer’s disease: truly ineffective? European Neurology, 73(5-6), 360–366; Zissimopoulos, J.M., Barthold, D., Brinton, R.D., and Joyce, G. (2017). Sex and race differences in the association between statin use and the incidence of Alzheimer disease. JAMA Neurology, 74(2), 225–232.
Page 119, A new study from Iran looked at the effects of drinking fermented yogurt: Akbari, E., Asemi, Z., Kakhaki, R.D., Bahmani, F., Kouchaki, E., Tamtaji, O.R., Hamidi, G.A., and Salami, M. (2016). Effect of probiotic supplementation on cognitive function and metabolic status in Alzheimer’s disease: a randomized, double-blind and controlled trial. Frontiers in Aging Neuroscience, 10(8), 256.
Page 119, Given what we know now, our recommendation is again to focus on whole foods: Cepeda, M.S., Katz, E.G., and Blacketer, C. (2016). Microbiome-gut-brain axis: Probiotics and their association with depression. The Journal of Neuropsychiatry and Clinical Neurosciences, 29(1), 39–44.
Page 120, Recent studies have found that androgen deprivation therapy: Khosrow-Khavar, F., Rej, S., Yin, H., Aprikian, A., and Azoulay, L. (2016). Androgen deprivation therapy and the risk of dementia in patients with prostate cancer. Journal of Clinical Oncology, 35(2), 201–207.
Page 120, A 2016 study in Neuroepidemiology concluded: Islam, M.M., Iqbal, U., Walther, B., Atique, S., Dubey, N.K., Nguyen, P.A., Poly, T.N., Masud, J.H.B., Li, Y.C. and Shabbir, S.A. (2016). Benzodiazepine Use and Risk of Dementia in the Elderly Population: A Systematic Review and Meta-Analysis. Neuroepidemiology, 47(3–4), 181–191.
CHAPTER 4. EXERCISE
Page 147, Anything that reduces blood flow: Querido, J.S., and Sheel, A.W. (2007). Regulation of cerebral blood flow during exercise. Sports Medicine, 37(9), 765–782.
Page 147, Many studies have shown that regular aerobic activity: Thompson, P.D., Buchner, D., Piña, I.L., Balady, G.J., Williams, M.A., Marcus, B.H., Berra, K., Blair, S.N., Costa, F., Franklin, B., and Fletcher, G.F. (2003). Exercise and physical activity in the prevention and treatment of atherosclerotic cardiovascular disease. Arteriosclerosis, Thrombosis, and Vascular Biology, 23(8), e42–e49; Palmefors, H., DuttaRoy, S., Rundqvist, B., and Börjesson, M. (2014). The effect of physical activity or exercise on key biomarkers in atherosclerosis—a systematic review. Atherosclerosis, 235(1), 150–161; Chomistek, A.K., Manson, J.E., Stefanick, M.L., Lu, B., Sands-Lincoln, M., Going, S.B., Garcia, L., Allison, M.A., Sims, S.T., LaMonte, M.J., and Johnson, K.C. (2013). Relationship of sedentary behavior and physical activity to incident cardiovascular disease: Results from the Women’s Health Initiative. Journal of the American College of Cardiology, 61(23), 2346–2354.
Page 147, A 2010 meta-analysis of fifteen studies: Sofi, F., Valecchi, D., Bacci, D., Abbate, R., Gensini, G.F., Casini, A., and Macchi, C. (2011). Physical activity and risk of cognitive decline: A meta‐analysis of prospective studies. Journal of Internal Medicine, 269(1), 107–117.
Page 147, Researchers at the University of Lisbon: Frederiksen, K.S., Verdelho, A., Madureira, S., Bäzner, H., O’Brien, J.T., Fazekas, F., Scheltens, P., Schmidt, R., Wallin, A., Wahlund, L.O., and Erkinjunttii, T. (2015). Physical activity in the elderly is associated with improved executive function and processing speed: the LADIS Study. International Journal of Geriatric Psychiatry, 30(7), 744–750.
Page 147, The 2010 Framingham Longitudinal Study: Tan, Z.S., Beiser, A.S., Au, R., Kelly-Hayes, M., Vasan, R.S., Auerbach, S., Murabito, J., Pikula, A., Wolf, P.A., and Seshadri, S.S. (2010). Physical activity and the risk of dementia: The Framingham Study. Alzheimer’s & Dementia, 6(4), S68.
Page 147, In another study at Harvard of more than 18,000 women: Weuve, J., Kang, J.H., Manson, J.E., Breteler, M.M., Ware, J.H. and Grodstein, F., 2004. Physical activity, including walking, and cognitive function in older women. JAMA, 292(12), 1454–1461.
Page 147, Researchers at the University of Pittsburgh found: Erickson, K.I., Voss, M.W., Prakash, R.S., Basak, C., Szabo, A., Chaddock, L., Kim, J.S., Heo, S., Alves, H., White, S.M., and Wojcicki, T.R. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022.
Page 147, Scientists at Wake Forest University compared: Baker, L.D. (2016). Exercise and memory decline. Alzheimer’s & Dementia, 12(7), P220–P221.
Page 148, High blood pressure in midlife is clearly: Gottesman, R.F., Schneider, A.L., Albert, M., Alonso, A., Bandeen-Roche, K., Coker, L., Coresh, J., Knopman, D., Power, M.C., Rawlings, A. and Sharrett, A.R. (2014). Midlife hypertension and 20-year cognitive change: the atherosclerosis risk in communities neurocognitive study. JAMA Neurology, 71(10), 1218–1227; Kivipelto, M., Helkala, E.L., Laakso, M.P., Hanninen, T., Hallikainen, M., Alhainen, K., Iivonen, S., Mannermaa, A., Tuomilehto, J., Nissinen, A., and Soininen, H. (2002). Apolipoprotein E ε4 allele, elevated midlife total cholesterol level, and high midlife systolic blood pressure are independent risk factors for late-life Alzheimer disease. Annals of Internal Medicine, 137(3), 149–155.
Page 149, This study looked at lifetime recreational activity: Torres, E.R., Merluzzi, A.P., Zetterberg, H., Blennow, K., Carlsson, C.M., Okonkwo, O.C., Asthana, S., Johnson, S.C., and Bendlin, B.B. (2016). Lifetime recreational physical activity is associated with CSF amyloid in cognitively asymptomatic adults. Alzheimer’s & Dementia, 12(7), P591–P592.
Page 149, There is evidence, however, that aerobic exercise can enhance connectivity: Rajab, A.S., Crane, D.E., Middleton, L.E., Robertson, A.D., Hampson, M., and MacIntosh, B.J. (2014). A single session of exercise increases connectivity in sensorimotor-related brain networks: a resting-state fMRI study in young healthy adults. Frontiers in Human Neuroscience, 8, 625.
Page 151, Aerobic activity has been shown to increase the synthesis of BDNF: Gómez-Pinilla, F., Ying, Z., Roy, R.R., Molteni, R., and Edgerton, V.R. (2002). Voluntary exercise induces a BDNF-mediated mechanism that promotes neuroplasticity. Journal of Neurophysiology, 88(5), 2187–2195; Cotman, C.W., Berchtold, N.C., and Christie, L.A. (2007). Exercise builds brain health: Key roles of growth factor cascades and inflammation. Trends in Neurosciences, 30(9), 464–472; Huang, T., Larsen, K.T., Ried‐ Larsen, M., Møller, N.C., and Andersen, L.B. (2014). The effects of physical activity and exercise on brain‐derived neurotrophic factor in healthy humans: A review. Scandinavian Journal of Medicine & Science in Sports, 24(1), 1–10; de Melo Coelho, F.G., Gobbi, S., Andreatto, C.A.A., Corazza, D.I., Pedroso, R.V., and Santos-Galduróz, R.F. (2013). Physical exercise modulates peripheral levels of brain-derived neurotrophic factor (BDNF): A systematic review of experimental studies in the elderly. Archives of Gerontology and Geriatrics, 56(1), 10–15.
Page 151, Other important factors that promote neuroplasticity: Maass, A., Düzel, S., Brigadski, T., Goerke, M., Becke, A., Sobieray, U., Neumann, K., Lövdén, M., Lindenberger, U., Bäckman, L., and Braun-Dullaeus, R. (2016). Relationships of peripheral IGF-1, VEGF and BDNF levels to exercise-related changes in memory, hippocampal perfusion and volumes in older adults. Neuroimage, 131, 142–154.
Page 151, In a systematic review and meta-analysis of forty-three studies: Hammonds, T.L., Gathright, E.C., Goldstein, C.M., Penn, M.S., and Hughes, J.W. (2016). Effects of exercise on c-reactive protein in healthy patients and in patients with heart disease: A meta-analysis. Heart & Lung: The Journal of Acute and Critical Care, 45(3), 273–282.
Page 151, Researchers at UCSF found that people who carry the klotho gene: Yokoyama, J., Sturm, V., Bonham, L., Klein, E., Arfanakis, K., Yu, L., Coppola, G., Kramer, J., Bennett, D., Miller, B., and Dubal, D.B. (2015). Variation in longevity gene KLOTHO is associated with greater cortical volumes in aging. Annals of Clinical and Translational Neurology, 2(3), 215–230.
Page 151, Other studies show that klotho levels can increase after only twenty minutes: Matsubara, T., Miyaki, A., Akazawa, N., Choi, Y., Ra, S.G., Tanahashi, K., Kumagai, H., Oikawa, S., and Maeda, S. (2013). Aerobic exercise training increases plasma Klotho levels and reduces arterial stiffness in postmenopausal women. American Journal of Physiology-Heart and Circulatory Physiology, 306(3), H348–H355.
Page 152, Researchers from the University of British Columbia found that twice-weekly: Bolandzadeh, N., Tam, R., Handy, T.C., Nagamatsu, L.S., Hsu, C.L., Davis, J.C., Dao, E., Beattie, B.L., and Liu‐Ambrose, T. (2015). Resistance Training and White Matter Lesion Progression in Older Women: Exploratory Analysis of a 12‐Month Randomized Controlled Trial. Journal of the American Geriatrics Society, 63(10), 2052–2060; Nagamatsu, L.S., Handy, T.C., Hsu, C.L., Voss, M., and Liu-Ambrose, T. (2012). Resistance training promotes cognitive and functional brain plasticity in seniors with probable mild cognitive impairment. Archives of Internal Medicine, 172(8), 666–668.
Page 152, Researchers at the University of Florida found that adults: Yarrow, J.F., White, L.J., McCoy, S.C., and Borst, S.E. (2010). Training augments resistance exercise induced elevation of circulating brain derived neurotrophic factor (BDNF). Neuroscience Letters, 479(2), 161–165.
Page 152, In a study at the University of British Columbia: Liu-Ambrose, T., Nagamatsu, L.S., Voss, M.W., Khan, K.M., and Handy, T.C. (2012). Resistance training and functional plasticity of the aging brain: A 12-month randomized controlled trial. Neurobiology of Aging, 33(8), 1690–1698.
Page 153, Serum homocysteine, which leads to inflammation: Vincent, K.R., Braith, R.W., Bottiglieri, T., Vincent, H.K., and Lowenthal, D.T. (2003). Homocysteine and lipoprotein levels following resistance training in older adults. Preventive Cardiology, 6(4), 197–203.
Page 153, A study published in the Journal of the American Geriatric Society: Mavros, Y., Gates, N., Wilson, G.C., Jain, N., Meiklejohn, J., Brodaty, H., Wen, W., Singh, N., Baune, B.T., Suo, C., and Baker, M.K. (2016). Mediation of Cognitive Function Improvements by Strength Gains After Resistance Training in Older Adults with Mild Cognitive Impairment: Outcomes of the Study of Mental and Resistance Training. Journal of the American Geriatrics Society, 65(3), 550–559.
Page 153, Another new study in the American Journal of Geriatric Psychiatry: Bossers, W.J., van der Woude, L.H., Boersma, F., Hortobágyi, T., Scherder, E.J., and van Heuvelen, M.J. (2015). A 9-week aerobic and strength training program improves cognitive and motor function in patients with dementia: a randomized, controlled trial. The American Journal of Geriatric Psychiatry, 23(11), 1106–1116.
Page 155, A 2016 study from Thailand found: Sungkarat, S., Boripuntakul, S., Chattipakorn, N., Watcharasaksilp, K., and Lord, S.R. (2016). Effects of tai chi on cognition and fall risk in older adults with mild cognitive impairment: a randomized controlled trial. Journal of the American Geriatrics Society, 65(4), 721–727.
Page 155, Another study from 2012 found that a forty-week tai chi program: Mortimer, J.A., Ding, D., Borenstein, A.R., DeCarli, C., Guo, Q., Wu, Y., Zhao, Q., and Chu, S. (2012). Changes in brain volume and cognition in a randomized trial of exercise and social interaction in a community-based sample of non-demented Chinese elders. Journal of Alzheimer’s Disease, 30(4), 757–766.
Page 155, Additionally, a 2016 study at St. Luke’s Hospital: Del Moral, M.C.O., Dominguez, J.C., and Natividad, B.P. (2016). An observational study on the cognitive effects of ballroom dancing among Filipino elderly with MCI. Alzheimer’s & Dementia, 12(7), P791.
Page 159, Not surprisingly, they found that those individuals who spent the most time watching television: Hoang, T.D., Reis, J., Zhu, N., Jacobs, D.R., Launer, L.J., Whitmer, R.A., Sidney, S. and Yaffe, K. (2016). Effect of early adult patterns of physical activity and television viewing on midlife cognitive function. JAMA Psychiatry, 73(1), 73–79.
Page 159, Another study showed that sedentary behavior: Klaren, R.E., Hubbard, E.A., Wetter, N.C., Sutton, B.P., and Motl, R.W. (2017). Objectively measured sedentary behavior and brain volumetric measurements in multiple sclerosis. Neurodegenerative Disease Management, 7(1), 31–37.
CHAPTER 5. UNWIND
Page 181, Cortisol has also been linked to shrinkage of the hippocampus: McLaughlin, K.J., Gomez, J.L., Baran, S.E., and Conrad, C.D. (2007). The effects of chronic stress on hippocampal morphology and function: an evaluation of chronic restraint paradigms. Brain Research, 1161, 56–64; Tynan, R.J., Naicker, S., Hinwood, M., Nalivaiko, E., Buller, K.M., Pow, D.V., Day, T.A., and Walker, F.R. (2010). Chronic stress alters the density and morphology of microglia in a subset of stress-responsive brain regions. Brain, Behavior, and Immunity, 24(7), 1058–1068.
Page 181, New evidence indicates that uncontrolled stress and high cortisol levels: Heim, C., and Binder, E.B. (2012). Current research trends in early life stress and depression: Review of human studies on sensitive periods, gene–environment interactions, and epigenetics. Experimental Neurology, 233(1), 102–111.
Page 181, Uncontrolled stress appears to inhibit the production: Slavich, G.M., and Irwin, M.R. (2014). From stress to inflammation and major depressive disorder: A social signal transduction theory of depression. Psychological Bulletin, 140(3), 774–815.
Page 182, A study conducted by researchers at McGill University: Lupien, S.J., de Leon, M., De Santi, S., Convit, A., Tarshish, C., Nair, N.P.V., Thakur, M., McEwen, B.S., Hauger, R.L., and Meaney, M.J. (1998). Cortisol levels during human aging predict hippocampal atrophy and memory deficits. Nature Neuroscience, 1(1), 69–73.
Page 183, Uncontrolled stress has consistently been associated with weight gain: Torres, S.J., and Nowson, C.A. (2007). Relationship between stress, eating behavior, and obesity. Nutrition, 23(11), 887–894.
Page 186, A 2011 study in the Proceedings of the National Academy of Sciences: Clapp, W.C., Rubens, M.T., Sabharwal, J., and Gazzaley, A. (2011). Deficit in switching between functional brain networks underlies the impact of multitasking on working memory in older adults. Proceedings of the National Academy of Sciences, 108(17), 7212–7217.
Page 186, A 2014 comprehensive review and meta-analysis: Goyal, M., Singh, S., Sibinga, E.M., Gould, N.F., Rowland-Seymour, A., Sharma, R., Berger, Z., Sleicher, D., Maron, D.D., Shihab, H.M. and Ranasinghe, P.D. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368.
Page 186, In a study conducted at Harvard Massachusetts General Hospital: Lazar, S.W., Kerr, C.E., Wasserman, R.H., Gray, J.R., Greve, D.N., Treadway, M.T., McGarvey, M., Quinn, B.T., Dusek, J.A., Benson, H., and Rauch, S.L. (2005). Meditation experience is associated with increased cortical thickness. Neuroreport, 16(17), 1893–1897.
Page 187, Another study matched Zen practitioners: Pagnoni, G., and Cekic, M. (2007). Age effects on gray matter volume and attentional performance in Zen meditation. Neurobiology of Aging, 28(10), 1623–1627.
Page 187, A 2015 study at UCLA showed that meditation: Kurth, F., Cherbuin, N., and Luders, E. (2015). Reduced age-related degeneration of the hippocampal subiculum in long-term meditators. Psychiatry Research: Neuroimaging, 232(3), 214–218.
Page 187, Researchers at the University of Pittsburgh showed: Taren, A.A., Creswell, J.D., and Gianaros, P.J. (2013). Dispositional mindfulness co-varies with smaller amygdala and caudate volumes in community adults. PLoS One, 8(5), e64574; Taren, A.A., Gianaros, P.J., Greco, C.M., Lindsay, E.K., Fairgrieve, A., Brown, K.W., Rosen, R.K., Ferris, J.L., Julson, E., Marsland, A.L., and Bursley, J.K. (2015). Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: A randomized controlled trial. Social Cognitive and Affective Neuroscience, 10(12), 1758–1768.
Page 190, A 2016 review also found that yoga: Mathersul, D.C., and Rosenbaum, S. (2016). The Roles of Exercise and Yoga in Ameliorating Depression as a Risk Factor for Cognitive Decline. Evidence-Based Complementary and Alternative Medicine, 2016, 4612953; Oken, B.S., Zajdel, D., Kishiyama, S., Flegal, K., Dehen, C., Haas, M., Kraemer, D.F., Lawrence, J., and Leyva, J. (2006). Randomized, controlled, six-month trial of yoga in healthy seniors: Effects on cognition and quality of life. Alternative Therapies in Health and Medicine, 12(1), 40–47.
Page 191, A study published in Frontiers of Psychology in 2011: Koelsch, S., Fuermetz, J., Sack, U., Bauer, K., Hohenadel, M., Wiegel, M., Kaisers, U., and Heinke, W. (2011). Effects of music listening on cortisol levels and propofol consumption during spinal anesthesia. Frontiers in Psychology, 2, 58.
Page 191, The Harvard Grant Study has shown over the course of seventy-five years: Waldinger, R.J., and Schulz, M.S. (2010). What’s love got to do with it? Social functioning, perceived health, and daily happiness in married octogenarians. Psychology and Aging, 25(2), 422–431.
