Author: Jenny

I am a public health nutrition counselor with fifteen years experience in the field of prenatal and early child health and lactation education (breast feeding support). Autoimmune disease, Autism Spectrum Disorders, and genetic defects that can cause nutrient deficiencies are also research interests.
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Brain cells and aging

Within the majority of the brain the type of brain cells that send nerve signals generally do not get replaced, however they also generally don’t lose function. Dementia – loss of memory and other cognitive skills – is not a normal part of healthy aging. Age related forgetfulness has to do with loss of the connections between brain cells but the brain cells remain functional – so continuing to take part in learning and social activities may help prevent dementia and forgetfulness by helping to maintain current connections between brain cells and add new connections formed during learning or socializing. 

And yet Alzheimer’s dementia now “afflicts 5% to 10% of the U.S. population over the age of 65 and as much as 45% of the population over 85.” (page 694, Neuroscience, 6th. edition, 1)

Research for medications for Alzheimer’s treatment have focused on reducing the levels of certain types of protein that collect in the damaged areas of the brain of a patient with the condition, however even if successful at reducing the amount of the protein the medications have not been found very helpful for restoring the patient’s cognitive health. (previous post) People with normal brain function also can have excess of the protein and it is also found in the brains of people with autism disorder – confusing, yes. Adequate quality sleep may help the brain waste removal system keep the levels of excess protein from building up to damaging amounts. (previous post on sleep and the glymphatic system)

Things that may increase risk include chronic stress and the excess cortisol and inflammatory oxidative stress chemicals production. Moderate exercise may help reduce stress and promote detoxification of inflammatory chemicals. Staying socially and mentally active also may be protective of brain function. Prevention is the best medicine for conditions that cause irreversible degenerative changes such as the damage in Alzheimer’s Disease. Learning about new foods and recipes and then making healthy meals to share with others can be a way to combine physical and mental activity and gain from nutrients that help detoxify inflammatory oxidative stress chemicals. (previous post, Foods for beneficial T-cells) – (Nrf2 promoting foods)

T cells are a type of blood cell with immune system functions. Beneficial T cells can help clear excess protein found in Alzheimer’s (2) while other types can increase inflammation and the types can transform based on the level of oxidative stress chemicals that are present so having antioxidants and other phytonutrients in daily meals can help signal the T-cells to take the beneficial forms instead of the inflammatory forms. (The non euphoria producing endogenous cannabinoid 2-AG (acts at the CB2 receptor, somewhat similar to CBD) may also help signal T cells towards the less inflammatory type, and reduce migration of them. page 96)

Nrf2 is a gene and protein that help promote the more beneficial types of T cells and help the immune system in other ways and also promote our own production of antioxidants for reducing the oxidative stress chemicals that are a natural waste product left from energy metabolism – when blood sugar is turned into a usable form of energy.

The long story is complicated, the short story remains,

  • include moderate exercise most days of the week,
  • have adequate sleep, 6-8 hours/night, ideally with complete darkness, blackout curtains and cover the light from an electric bedside alarm clock (put it in a nearby drawer or cover it with something),
  • get some natural sunshine or full spectrum light during the day if possible (may help with vitamin D, bioactive sulfate, and circadian rhythm metabolism within the body which includes production of melatonin,
  • stay mentally and socially active,
  • reduce stress when possible and/or practice relaxation techniques,
  • drink adequate water and regularly eat a good variety of colorful fresh produce, whole grains, nuts, beans, seeds, and include omega 3 fatty acid sources on a daily or weekly basis.
  • Clean air quality is also important. Formaldehyde (from secondhand smoke or even excessive use of decorative candles), and other air pollutants (released by plastics or new carpeting/flooring for example) can collect in poorly ventilated buildings. See this post for more information about formaldehyde sources and ways to reduce it: Formaldehyde: Health Risks, and Environmental and Dietary Sources.(effectiveselfcare.info)
  • Adequate water, not getting dehydrated regularly, is important enough to repeat because dehydration allows toxins within the body, including formaldehyde, to collect, instead of being removed by the glymphatic/lymphatic and vascular system, and to then be excreted by the kidneys. Brain Formaldehyde is Related to Water Intake Behavior, Ting Li, et al, 2016, (PubMed) A discussion of how much water is typically needed for health each day, and how much protein to eat for basic needs without being too much for long term kidney health, is available in a previous post: Make Every Day Kidney Appreciation Day. (effectiveselfcare.info)

More of the long story – the Cannabinoid Receptor Type 2 is also activated by a phytonutrient called beta-caryophyllene (BCP) which is found in many aromatic herbs and spices including: oregano, cinnamon,  clove , rosemary,  thyme, black pepper, (4), and copaiba oil. (5) Benefits may include reducing inflammation and pain, anti-anxiety, anti-cancer, (4), and protection of the brain by helping reduce increased activity after brain trauma which can lead to scar like tissue walling off the area of trauma instead healing.(5)

The problem in Alzheimer’s may not be the protein itself but instead the cells that over-actively making it in response to inflammatory signals so the solution would be not trying to remove excess protein but to stop the production of excess protein by signaling the overactive cells that all is well again, stop walling off the supposed injury. Formalin, a more dilute buffered form of formaldehyde was the toxin used to create inflammation in an animal based study of the potential benefits of beta-caryophyllene. A dose of 5 mg/Kg purified beta-caryophyllene essential oil given by mouth (rather than by an injection) was found to help reduce inflammatory pain from the formalin. (4) For a 75 kilogram adult that would be a capsule with 375 milligrams of the purified oil.

The herb rosemary is pine needle like plant that has been used as a pain killer in traditional folk medicine for arthritis pain and was thought of a s a memory aid. Studies more recently have found the essential oil beneficial for improving memory. (6)  **Use care when purchasing essential oils, some are intended only for external use either on the skin when diluted in a small amount of milder oil such as almond oil for massage or topical pain relief, or as an aromatic for scent (example, put a few drops on a cotton ball that is attached to a fan or on the outlet of a humidifier to circulate the aroma through a room).

/Disclosure: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

  1.  Neuroscience, 6th Edition, Editors D. Purves, G.J. Augustine, D. Fitzpatrick, W.C. Hall, A.S. LaMantia, R.D. Mooney, ML. Platt, L.E. White, (Sinauer Associates, Oxford University Press, 2018, New York) (Barnes&Noble)
  2. Anna Mietelska-Porowska and Urszula Wojda, “T Lymphocytes and Inflammatory Mediators in the Interplay between Brain and Blood in Alzheimer’s Disease: Potential Pools of New Biomarkers,” Journal of Immunology Research, vol. 2017, Article ID 4626540, 17 pages, 2017. https://doi.org/10.1155/2017/4626540. https://www.hindawi.com/journals/jir/2017/4626540/
  3. edited by Karsten Sauer, Klaus Okkenhaug, Lipid Signaling in T Cell Development and Function, Frontiers Media SA, Nov 12, 2015 page 96
  4. A.-L.Klauke, I.Racz, B.Pradier, et al., The cannabinoid CB2 receptor-selective phytocannabinoid beta-caryophyllene exerts analgesic effects in mouse models of inflammatory and neuropathic pain. European Neuropsychopharmacology, Vol. 24, Issue 4, April 2014, Pages 608-620, https://www.sciencedirect.com/science/article/pii/S0924977X13003027
  5. Guimarães-Santos A, Santos DS, Santos IR, et al. Copaiba Oil-Resin Treatment Is Neuroprotective and Reduces Neutrophil Recruitment and Microglia Activation after Motor Cortex Excitotoxic Injury. Evidence-based Complementary and Alternative Medicine : eCAM. 2012;2012:918174. doi:10.1155/2012/918174. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3291111/
  6. Rachel Hosie, Surge in Rosemary Sales as Aromatic Herb Found to Boost Memory, May 19, 2017, independent.co.uk,  https://www.independent.co.uk/life-style/health-and-families/rosemary-sales-surge-herb-boost-memory-holland-barrett-a7745231.html
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Climate change, ocean currents, and an ice age

As glaciers melt at the polar regions the increase in warm water that is low in salt is likely to disrupt the currents that circulate ocean waters and which keep the United Kingdom and Europe fairly warm. (Ocean currents & circulation of heat is mentioned in: Anomalous Properties of Water) Historically a large flood is now believed to have preceded a thousand year ice age on the North American continent. Read more: Scientists may have solved a huge riddle in Earth’s climate past. It doesn’t bode well for the future. washingtonpost.com/

In case visualization is helpful, the climate scenario of a change in ocean currents leading to extreme cold in Europe and New York State was made into an action movie: The Day After Tomorrow, 2004.

The daily temperature around the globe is visualized in a color coded map at the site climatereanalyzer.org.

The most critical events that are occurring for our long term well being is the effects of pollution on the atmosphere and the oceans, and other human changes to the environment that lead to desertification or concrete instead of wetlands, both of which also increase flood risk. Climate change will be a variety of changes, erratic differences in extreme temperature and weather changes. Climate: A New Story is a book published this month which looks at the earth as a whole and discusses human effects on the atmosphere, the oceans, wetlands, soil health and other factors that all interact to  create the planet as we have known it. Geologically we have had fairly stable climate for thousands of years but over the longer eons there has been series of ice ages and more warm eras. The planet will go on, the question has more to do with how many other species, including humans, will live to see the next centuries. (Interview with Charles Eisenstein, the author of Climate: A New Story, available in a brief article: kellybroganmd.com.)

This decade is the time humans as a global whole need to seriously reduce our collective use of fossil fuels and other chemicals adding to climate change such as agricultural fertilizers in order to stop the most extreme changes in the atmosphere and ocean from occurring. Many of the chemicals involved will take decades to even centuries to breakdown. (previous post, Climate change is a 100,000 year change.) The changes in how we live and work could create more jobs and be an economic stimulus. More information is available in this article: It’s now or never on climate change, according to a new report. huffingtonpost.com/

Hotter temperatures can make it more difficult to learn or work and can increase risk of ill health in the very young or old and those with chronic illness. Building for a future with more extreme changes in temperature is a task that is already needed in some areas as seen with the heat waves and drought that have occurred this summer and in recent years. (Effects of heat on students.) (Previous post with links about Passive Energy Buildings – architecture for a more sustainable future.)

We all need to be heroes – one hero is not enough for the planet. It needs all of us to pitch in and help, if only in small ways. I care about our future and it starts today – everyday. I write about a variety of topics because life is complex and I care about all of life. We only have one planet and we and it are healthier when there is diversity of plants and animals.  Significant changes in our daily habits could help:

  • use less prepackaged foods, use a refillable water bottle;
  • walk, ride a bicycle, use public transport or carpool;
  • arrange virtual meetings and webinar conferences when possible instead of onsite meetings when people live in many different regions;
  • have virtual stay-cations and learn about interesting foreign areas online while enjoying local recreation and nature getaways;
  • work with local and state government and businesses to develop green parks and walkways that support wildlife and exercise or pedestrian travelers, and plan and fund sustainable architecture and energy resources;
  • take online courses about climate change and sustainability; such as: Act on Climate: Steps to Individual, Community and Political Action, Coursera.

My concern has nothing to do with me, I am but a drop of life in comparison to all the beautiful species who share this planet.

  • Free course on developing local water sources to help meet future water needs, starts September 24, 2018, Local Water Solutions for Global Challenges, (GaiaEducation.org).

I am serious, as serious as a melting glacier, which I saw in person one summer, when I was young, on a family trip throughout Alaska. Glaciers were really big then – they still are big, but they are smaller now. Our planet is a miracle and we are blessed to have such a paradise in which to live, let’s take care of it for all of us including our great grandchildren and their great grandchildren. Let’s not sacrifice tomorrow’s world for today’s quarterly profit or today’s comfort when we could build toward a more equitable future for all. 

Disclaimer: This information is provided for educational purposes within the guidelines of fair use.

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Phosphonutrients, infant formula, & brain health

Good news, work on a phosphoprotein (osteopontin), found naturally in human and other mammal milk, has been refined from bovine (cow) milk and successfully used in early clinical trials with human infant formula. Babies were found to have improved immune development and reduced days with fever. See (Pediatric Ingredients: Osteopontin, by Arla Foods Ingredients, 8) for more information on the potential benefits of osteopontin as an infant formula additive for the health and development of infants.

/Disclosure: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

  1. Nutritional Cognitive Neuroscience Research at the Crossroads of Nutrition, Psychology, and Neuroscience, https://www.frontiersin.org/research-topics/4257/nutritional-cognitive-neuroscience-research-at-the-crossroads-of-nutrition-psychology-and-neuroscien
  2. Reddan Jeffery M., White David J., Macpherson Helen, Scholey Andrew, Pipingas Andrew, Glycerophospholipid Supplementation as a Potential Intervention for Supporting Cerebral Structure in Older Adults. Frontiers in Aging Neuroscience, Vol. 10. 2018. https://www.frontiersin.org/article/10.3389/fnagi.2018.00049 DOI=10.3389/fnagi.2018.00049 ISSN=1663-4365 https://www.frontiersin.org/articles/10.3389/fnagi.2018.00049/full
  3. Gimenez MS, Oliveros LB, Gomez NN. Nutritional Deficiencies and Phospholipid Metabolism. International Journal of Molecular Sciences. 2011;12(4):2408-2433. doi:10.3390/ijms12042408.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127125/ (3)
  4. Jiang R, Lönnerdal B. Biological roles of milk osteopontin. Curr Opin Clin Nutr Metab Care. 2016 May;19(3):214-9.   https://www.ncbi.nlm.nih.gov/pubmed/27504516
  5. Bruun S, Jacobsen L N, Ze X, et al., Osteopontin Levels in Human Milk Vary Across Countries and Within Lactation Period: Data From a Multicenter Study. Journal of Pediatric Gastroenterology and Nutrition: Aug. 2018 – Vol. 67 – Issue 2 – p 250–256 doi: 10.1097/MPG.0000000000002004 https://insights.ovid.com/crossref?an=00005176-201808000-00023&isFromRelatedArticle=Y
  6. Camilia R. Martin,Pei-Ra Ling, George L. Blackburn, Review of Infant Feeding: Key Features of Breast Milk and Infant Formula. Nutrients 2016, 8(5), 279; doi:10.3390/nu8050279   http://www.mdpi.com/2072-6643/8/5/279/htm#B61-nutrients-08-00279
  7. Lönnerdal B, Biological effects of novel bovine milk fractions. Nestle Nutr Workshop Ser Pediatr Program. 2011;67:41-54. doi: 10.1159/000325574  https://www.ncbi.nlm.nih.gov/pubmed/21335989
  8. Pediatric Ingredients: Osteopontin, Arla Foods Ingredients, https://www.arlafoodsingredients.com/our-ingredients/pediatric-nutrition-ingredients/osteopontin/
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Productivity and priorities

The word quickly and read a neuroscience textbook do not really belong in the same sentence, however setting a difficult goal and sticking with it, is one way to increase productivity. Prioritizing which goals are the most important and setting aside the less important ones also can help productivity. I wrote about dance in my last post but it was the neuroscience that was interesting to me – dance is a hobby for me, to help keep my body healthy, reading about nutrition and how it may help promote and preserve health across the lifespan – prenatal through aging – is my priority.

Neurocognitive/mental illness conditions are now affecting 20% of adults in the United States and 22% of young adults – when will prevention become a priority instead of simply prescribing medication or talk therapy? Our bodies and our minds are made from nutrients, and the ability to make more complex biochemicals from the simple nutrients, not from medication and talk.

The neuroscience text (1) is an overview of how the brain and nervous system works and it includes the topics that I have been working on for several years in more specific detail. It has been helpful to get a larger picture of which topics are known and which are still on the edge of research or at least not in a mainstream medical textbook yet. The textbook about Magnesium and the Central Nervous System goes into far more detail regarding the beneficial role of magnesium for preventative or acute health care treatment. (Previous post with a link to the Mg & CNS text, free pdf & more info about magnesium sources and symptoms of deficiency.)

It is true that the more you learn, the more you learn how much you or the field of study has yet to learn. Better health is my personal goal and sharing information for individual or population use is also a goal. My priorities or goals also include improving my skills academically, possibly working towards a graduate degree, and continuing with my current work in the area of nutrition and lifestyle for improving or preventing autoimmune and inflammatory conditions.

More tips for increasing productivity: (How to effectively get the right work done) and quotes about productivity: (100 Powerful Quotes that will boost your productivity.) Setting goals that are difficult but within reason, and stretching your capability to meet them is a trait found in super-productive people, see this article for other traits in common among productive people: (7 Traits of Super Productive People).

Productivity at the business level is similar and strategic vision might be comparable to goal setting for an individual. Having a clear vision that is flexible in how it will be achieved considered the rapid pace of change is recommended by Donald Sull of MIT Sloan School of Management: How to turn strategic vision into reality.

/Disclosure: This information is provided for educational purposes within the guidelines of fair use. While I am a Registered Dietitian this information is not intended to provide individual health guidance. Please see a health professional for individual health care purposes./

  1.  Neuroscience, 6th Edition, Editors D. Purves, G.J. Augustine, D. Fitzpatrick, W.C. Hall, A.S. LaMantia, R.D. Mooney, ML. Platt, L.E. White, (Sinauer Associates, Oxford University Press, 2018, New York) (Barnes&Noble)
  2. Lolly Daskal, How to effectively get the right work done, lollydaskal.com, https://www.lollydaskal.com/leadership/how-to-effectively-get-the-right-work-done/
  3. Lolly Daskal, 100 Powerful Quotes That Will Boost Your Productivity. lollydaskal.com, https://www.lollydaskal.com/leadership/100-powerful-quotes-that-will-boost-your-productivity/
  4. Jack Zenger, Joseph Folkman, 7 Traits of Super Productive People, April 20, 2018, Harvard Business Review, https://hbr.org/2018/04/7-traits-of-super-productive-people
  5. Kara Baskin, How to turn strategic vision into reality. March 28, 2018mitsloan.mit.edu http://mitsloan.mit.edu/newsroom/articles/how-to-turn-a-strategic-vision-into-reality/?utm_source=mitsloantwitterp&utm_medium=social&utm_campaign=vision