Brain Fitness Tip of the Week: More on Supplements for Brain Fitness

Dietary supplements for brain fitness are controversial. This is at least in part because of two important facts:

1. Very little research shows that any supplement has a positive effect on brain fitness, and
2. Many supplements are costly, and some may have negative side effects such as interactions with prescription medications.

The first fact means that it’s very hard to know whether any supplement measures up to the claims that some people at least make for it. The second means that you may have to make a substantial investment in something that may or may not help you, and that the makers of the supplements may have a lot of money to promote them.

Having said that, some dietary supplements have limited evidence to support their inclusion in a brain fitness program. Probably the best-supported supplement for heart health, omega-3 fish oils, is a likely candidate for brain health. The American Heart Association recommends that everyone get some omega-3 fish oils from their diet, and from supplements if they to lower their triglycerides.

Another supplement that has been touted as possibly effective in reducing your risk of getting Alzheimer’s disease is curcumin. It’s a substance that occurs in turmeric, a common spice. Consumption of turmeric in some parts of India, some researchers have suggested, may account for low rates of Alzheimer’s disease in those areas. In one study with mice, those fed curcumin seemed to have a reversal of amyloid plaque formation in their (those are one of the key things that happen in the brain in Alzheimer’s).

Large scale studies have shown that people who get more antioxidants in their diet, and possibly those who take supplements of antioxidants like vitamins C and E, may have lower risk for developing Alzheimer’s disease. A group of researchers in New York have shown that people who follow the antioxidant-rich Mediterranean diet more closely have a lower risk for Alzheimer’s disease.

At the moment, these are our best guesses for supplements that may help maintain brain fitness. As interest increases in brain fitness, we may know more about these and other supplements.

Brain Fitness Tip of the Week: Coping with Hidden Stress

When I’ve spoken to groups about brain fitness, I always mention the importance of stress and mood for brain fitness. Something many people don’t realize is how insidious stress can be. When stress is chronic, we get used to it and don’t notice it. It still has its effects.

Stress can affect your memory and other abilities in a number of ways. Psychological stress increases levels of hormones in your body that are known to be toxic to your brain. Chronic stress may cause depression, and depression by itself can affect your memory and your ability to think rapidly and clearly.

How can you tell whether you’re under significant stress? There are a number of stress scales on the Internet. I think the best way is to ask yourself two questions: (1) How often do you feel your ability to cope with things is challenged? and (2) How successful are you at coping with these challenges? The answer to how stressed you are comes from your response to both of these questions. If you feel frequently stressed, but you feel as though you’re doing a pretty good job of coping, your stress level is likely moderate. If you are frequently stressed and feel as though you are just barely hanging on, your stress level is probably much higher.

Coping with stress requires you to recognize that you’re feeling stressed. What causes you stress?

• Can you do anything about it?
• Can you avoid it?
• Try to schedule stressors for the time of day you’re most energetic and able to cope.
• At some point in the day, stop for five minutes and pay attention to your breathing. Interrupt the daily plunge into activity by taking five minutes for yourself.

Take stress seriously, dead seriously. Have a management plan that includes scheduling, exercise, and some form of relaxation.