the brain is what you feed it: effects of nutrition on the brain
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The Brain is What You Feed It: Effects of Nutrition on the Brain. Anne-Marie Kaulfers, MD Pediatric Endocrinology University of South Alabama. Disclosures. www.INRseminars.com Institute for Natural Resources - PowerPoint PPT PresentationTRANSCRIPT
Anne-Marie Kaulfers, MDPediatric Endocrinology
University of South Alabama
Disclosureswww.INRseminars.comInstitute for Natural Resources“Food, Mood, and Cognition” seminar is
where most of the references came from, seminar given by Gina M. Willett, PhD, RD
This talk and the topics presented are my own and not endorsed or supported by that organization
ObjectivesUnderstand how what we eat influences how
we think and learn, and how it affects our memory
Examine the relationship of Alzheimer’s disease to diabetes
Explore how the hormones in our body actually promote weight gain and food addiction
Learn about which foods are good for our brain
How different breakfast foods affect kid’s behavior (2007)5-7 year olds who ate breakfast at schoolGroup 1: cornflakes, milk, 2 spoonfuls of
sugar, waffle, and maple syrupGroup 2: egg, bread, jam, butter, yogurtGroup 3: ham, cheese, bread, and butter
How different breakfast foods affect kid’s behavior (2007)Then they watched with a video camera to
assess ability to focus, and behaviorAnd also did memory tests 2-3 hours after
breakfastWhen students ate breakfast #3 they had
better scores on memory and ability to sustain attention
Other studies that show relationship of food to brain function70-90 yr olds:
highest carbs: 2 x risk of mild cognitive impairment
Rats fed excessive fructose for 6 weeksmoved slower and forgot how to get out of a maze
2003: 815 elderly patients with no dementiaHigh fat intake = higher chance of Alzheimer’sHigh omega 3 fatty acid intake = less chance
2008: 1,049 people in CABiggest waist = 3 x increased risk of dementia
Relationship of food and brainPeople at age 60
Overwt in young age: poorer memory at age 60Followed 30-60 yr olds for 5 years.
High BMI: lower test scores of mental statusMRI on 94 elderly adults
High BMI: atrophy of parts of brain, smaller brain volume
CA Dept of Ed: 885,000 middle school kids. Better fitness level = better academic test scores
Adults with Type 2 diabetes. High sugar meal = poorer memory 2 hours later
Relationship of Food and BrainSummary: Overconsumption of energy and
high BMI suggest poorer academic performance when you are a child and more decay of the brain structure as an adult. Increased physical activity improves brain health and function.
Conclusion: Poor diets can lead to brain dysfunction.
Why?It’s all insulin’s fault!
Insulin and it’s action on the brainIn 2005, researchers looked at the brains of
people with Alzheimer’s disease.They found that their brains had very low
levels of insulin and insulin receptors, and that all the signal pathways that control energy metabolism, memory, cognition were all functioning poorly.
Carbohydrates
Blood Sugar
Cells of the Body
Carbs
Blood Sugar
Cells of the Body
Insulin = the key that unlocks the door, lets sugar into the cell
I
Type 1 DiabetesAutoimmune destruction of the insulin-
making cellsUsually starts in childhoodCompletely dependent on insulin injections
Blood Sugar
Pancreas
Body
Beta cell
Insulin
I
Pancreas
Body
Blood Sugar
I
Pancreas
Body
I
Body
I
Body
I
Body
I
Body
Blood SugarBlood SugarBlood SugarBlood SugarBlood Sugar
ii
Pancreas
Body
ii
Body
ii
Body
ii
Body
ii
Body
Blood SugarBlood SugarBlood SugarBlood SugarBlood Sugar
Pre-Diabetes/Insulin Resistance
ii
Pancreas
Body
ii
Body
ii
BodyBodyBody
Blood SugarBlood Sugar
Type 2 Diabetes
Blood SugarBlood SugarBlood Sugar
Diabetes and DementiaDiabetes increases risk of mild cognitive
impariment, dementia and AD, either due to lack of insulin or insulin resistance or both
Overweight people who are not considered obese have a 2-fold increased risk of getting Alzheimer’s disease. Obese has a 3-fold risk.
There is also mild cognitive impairment in animal models of Type 2 diabetes and obesity.
Alzheimer’s disease: Type 3 diabetes?Famous study from 2005:Rats were ingested with a drug that can
cause type 2 diabetes (streptozocin).When this drug was given by mouth or by IV,
they got type 2 diabetes.When they injected this drug directly into
their brain, it caused brain insulin deficiency, brain insulin resistance, impairment in learning and memory, and the identical brain lesions that are seen in AD.
Alzheimer’s Disease (AD)The most common cause of dementiaIt is a severe, age-related decline in memory
and cognitive functioning1 in 8 people over age 65 have ADNearly half of people over age 85 have ADThe difference between age-related cognitive
decline and AD is that AD had actual physical damage to brain cells, which also causes behavioral changes
AD: Physical brain changes
Too many Amyloid-beta (AB) plaques
Too many “Tau” proteins
Alzheimer’s Disease: Physical brain changes
AD and insulin: the connectionTau is controlled by insulin signalsBrain insulin resistance leads to disruption of the
insulin signals that control nerve cell survival. It messes up the systems that control neuron plasticity (storing and creating memories) and cognition.
Turning off insulin signaling in the brain causes “oxidative stress” which damages proteins and DNA, promotes inflammation, causes brain cell death, and increases both tau and AB plaques.
AD and insulin: how it startsThe Blood-Brain Barrier (BBB)This BBB keeps bad stuff from our body from
getting into our brains. It protects us from toxins.
So anything we eat or make in our body, if we need it to go to the brain, it has to cross the BBB first.
The Blood Brain Barrier
“I’m the Blood Brain Barrier. You wanna get into the brain, you gotta go through me”
The Blood Brain Barrier: Normal State
1st up: Sugar.“Yep go right in, we need you”
Next: Insulin.“Sure, come on in, we need you too.”
Blood Brain Barrier: In a patient with pre-diabetes/insulin resistance or Type 2 Diabetes
“Insulin! Again! I am sick of seeing you. You come around too much. Go away, I am tired of letting you in”
Obesity and high-fat diets decrease the ability of insulin to get across the blood brain barrier
AD: Insulin can’t get through the Blood brain barrierWithout enough insulin in the brain, bad things
start happening.Lower brain insulin signaling increases tau and
AB plaques in miceToo much insulin in the body also interferes
with the body’s ability to get rid of the AB plaques once they are made
People with AD have reduced levels of insulin in their brain and lower levels of insulin signaling too
Insulin Effects in the BrainParts of the brain that use
insulin:Cerebral cortexHippocampusHypothalamusAmygdala
How we think
Controls our memory
Controls our appetite, energy level, weight gain or loss
Controls stress
Without enough insulin in the brain, all of these systems suffer
Consequences of Insulin Problems in the BrainGlut-4 dysfunctionOxidative stressThe insulin resistance in the brain can
damage the blood vessels, leading to strokesWhite matter of the brain starts to disappear
Consequences of Diet in the BrainBrain-derived neurotrophic factor (BDNF) plays
an important role in the survival, maintenance, and growth of brain cells, especially in the hippocampus and hypothalamus.
Interference with BDNF reduces synaptic plasticity, which is important for learning and memory.
Diets high in saturated fats and simple sugars have been shown to reduce BDNF levels and to interfere with synaptic plasticity and making new nerve cells
Alzheimer’s Disease is a Metabolic Disorder
MRI of patients with AD show decrease in sugar metabolism in the hippocampus (learning and memory)
The neurodegeneration seen in AD can be produced by experiments that cause brain insulin resistance and deficiency
Brain insulin deficiency and resistance could account for the structural , molecular, and biochemical lesions that correlate with the cognitive decline and dementia in AD
Alzheimer’s Disease: Is metabolism really to blame?Conclusions:Type 2 diabetes can enhance progression but
is not sufficient to cause AD by itself.Obesity, insulin resistance, and Type 2
diabetes and all of these processes that result from it contribute to AD and mild cognitive impairment, but they are not proven to “cause” it yet.
Insulin resistance is just a co-factor, contributing to the problem.
Why are we going to keep eating foods high in sugar and fats even though we know how harmful it is?It is all insulin’s fault
LeptinGhrelinCortisolDopamine
Bad fat vs Good FatSaturated Fat Mono/Polyunsaturated
FatButterGheeLardCoconut oilCottonseed OilPalm kernel OilDairy: Creams/cheeseFatty Meats
Vegetable OilOlive, Canola, Soybean
AvocadoOily fishNutsSeeds
Foods high in Simple Sugars
Appetite Hormones: Ghrelin
When there is no food in your belly, and your body needs the energy, you make Ghrelin, which tells you that you are hungry
Appetite Hormones: Leptin
When you have eaten enough food, you make Leptin. Leptin tells you that you are full, and that you should stop eating.
Appetite Hormones: CortisolWhen you are stressed out, anxious, or depressed, you make Cortisol, which tells you to go eat high sugar and high fat food.
Cortisol also tells you to make Ghrelin, so you get super hungry for all the wrong foods.
Cortisol also turns off Leptin, so you never feel full.
Cortisol also tells you to store everything you eat as fat.
Appetite Hormones: DopamineWhen we eat high fat, high sugar foods, we make lots of Dopamine, which gives us the reward from food. It turns on the pleasure center of the brain – the same part of the brain that responds to morphine, nicotine, and alcohol.
Appetite HormonesThese are all supposed to work together and
play nice, but when you have insulin resistance, these hormones get all of their signals crossed
2007: Gave obese and normal weight people a meal, then they asked about their appetite after lunch. The normal weight people were not hungry after they ate. The obese group still reported that they felt hungry. Obese people may not respond correctly to
hormone signals after eating, correlating with insulin levels
Appetite HormonesNormal State Insulin Resistance/Type
2 If your stomach is
empty:
Ghrelin
LeptinAfter you eat:
Ghrelin
Leptin
If your stomach is empty:
Ghrelin
LeptinAfter you eat:
Ghrelin
Leptin
Appetite: Food AddictionEat healthy carbs Eat high sugar foods
that taste REALLY sweetMake some insulinInsulin makes sure that
the “pleasure center” of the brain never gets told anything, so you don’t crave food. You just eat till you are full and then stop eating.
The excessive sugar goes right to the “pleasure center” of the brain and causes tons of Dopamine to be released.
This causes an exaggerated emotional response, reduced ability to stay away from that food, leading to compulsive eating.
“Diet” Drinks and “Low fat” foodsDiet Drinks, made with artificial sweetners, taste
REALLY sweet, maybe too sweet. This causes excessive releases of Dopamine also, causing us to crave real sugar. Eating the real sugar causes the weight gain.
Low fat foods add in extra sugar or artificial sweeteners, making it taste REALLY sweet, leading to the same process.
Fructose also tastes REALLY sweet, so foods with high-fructose corn syrup will lead you down this same road to being addicted to high sugar foods.
Dopamine and ObesityOver time, our body can become resistant to
these excessive dopamine surges (the same way you get resistant to insulin).
Our body “panics” without Dopamine, causing us to go try to find it again, so we eat even higher and higher amounts of high sugar/high fat foods to try to turn on Dopamine again.
Drugs that cause weight gain are the ones that turn off Dopamine in our brains.
What foods should we eat to protect our brain?Hopeful but unproven yet:Curry? – improves cognitive decay in rat modelsB vitamins? – some positive effects on memoryVitamin D? – important for preserving cognitionVitamin E? – shown to delay progression of AD,
but high doses can be harmfulVitamin A and C? – antioxidant vitamins, but no
proven benefit and can be toxicGinseng? - not studied well enough to knowGinkgo biloba? – lots of bad medication
interactions
Foods that protect the brainProven to be beneficial:Antioxidant rich foodsAlcohol/WineFiber: Improves alertness and decreases perceived
stressOmega-3 fatty acids (DHA)
Major building structures of the membranes in the brain
Fish, salmon, flax seeds, krill, chia, kiwi, butternuts, walnuts, baby formula
FlavanoidsCocoa, green tea, Ginkgo tree, citrus fruits, red wine,
dark chocolate
AntioxidantsNo formal recommendation on the amount per
dayNo proven benefit in supplements, and high
doses can be toxicExperts think these foods have a wide range of
functions besides reducing “oxidative stress”Foods that naturally contain antioxidants:
Fruits, veggies, nuts, seeds, grains, olive oilFresh spices: oregano, cinnamon, turmeric,
parsley, basil, ginger black pepper
Alcohol/WineLight and moderate drinking = protective
effect against cognitive impairment and dementia
Heavy drinking = no protective effectWine is better than beer or hard liquor, since
wine has natural antioxidants.
Omega – 3 fatty acids (FA)2012: Rats with cognitive decline and a high-
fructose diet. They started giving them omega-3 FA and the brain problems/memory improved.
Dietary deficiency can prevent the renewal of the brain structures and accelerate brain aging
Most common dietary supplement is DHA
FlavonoidsReduce oxidative stress, improve insulin
sensitivity, protects heart and blood vessels2012: 90 elderly patients with mild cognitive
impairment.Gave them a drink once a day with different
amounts of flavanols, then did cognitive brain tests before and after
Test scores were higher in the high flavanol groups after 8 weeks and the high flavanol group also had improved insulin resistance and blood pressure.
Chocolate: Buyer BewareMost chocolates bought in a grocery store
and so processed and full of sugar that the harm is more than the benefit
White chocolate: no cocoa (Flavonoids)Milk chocolate: 20% cocoa Dark chocolate: 1 ounce of 70-85% cocoa is
beneficial
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Nutrition. 2(3A):403-9.5). Benton D, et al. The influence of the glycaemic load of breakfast on the
behavior of children in school. Physiology and Behavior. 92 (2007) 717-724.
Bourre JM. Effects of nutrients in food on the structure and function of the nervous system. Part 2. J Nutr Health Aging. 2006 Sep-Oct;10(5):386-99.
Burkhalter TM et al. A Narrative Review of Physical Activity, Nutrition, and Obeisty to Cognition and Scholastic Performance across the Human Lifespan. Adv Nutr vol 2:201S-206S, 2011.
Cizza G et al. Was Feuerbach right: are we what we eat? J Clin Invest.2011 Aug;121(8):2969-71.
Craft S. Insulin resistance and Alzheimer’s disease. Curr Alzheimer Res 2007 Apr;4(2):147-52. Review.
References (2) Craft S. The role of metabolic disorders in Alzheimer’s disease and
vascular dementia. Arch Neurol. 2009;66(3):300-305. DeLaMonte SM. Brain Insulin Resistance and Deficiency as
Therapeutic Targets in Alzheimer’s Disease. Curr Alzheimer Res 2012; 9(1): 35-66.
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Gomez-Pinilla F. Brain Foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008; 9(7):568-578.
Jacka FN et al. A prospective study of diet quality & mental health in adolescents. PLoS One. 2011;6(9);e24805.
References (3) Kanoski SE et al. Western Diet Consumption and Cognitive
Impairment: Links to Hippocampal and Obesity. Physiol Behav. 2011 April 18; 103(1):59-68.
Mietus-Synder ML. Lustig RH. Childhood obesity: adrift in the “limbic triangle” 2008. Ann Rev Med. 59:147-162.
Morris MC. et al. Dietary Fats and the risk of incident Alzheimer disease. Arch Neurol. 2003;60:194-200.
Raji CA et al. Brain structure and obesity. Hum Brain Mapp. 2010;31:353-64.
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The EndQuestions?