Why SIRT1 in Your Brain May Keep You Smart

     

Picture a scene in the ancient wild: a time when drought and famine has taken the land, food is scant and predators are near, and staying alive depends on being active, alert, and quick-witted – and asking, “Where did I find those nuts last year, and where was that water hole?“

A protein called SIRT1 in our brains may explain how our ancestors lived through such nutritionally scarce situations by protecting neurons and keeping the brain smart in extreme situations of survival.

Additionally, recent research in animals suggests that through calorie restriction, periodic fasting, taking compounds such as resveratrol, and drug therapies of the future, humans today could increase production of SIRT1 to sharpen their own thinking and memory, and guard against the onset of diseases such as Alzheimer’s.

These theories received a major boost in July when five connected studies evaluated mice bred to have lower or increased levels of the SIRT1 protein in their neurons. The studies showed that the protein is critical for learning and memory, protects against memory loss, keeps mice alert, physically active, and burning calories efficiently.

Sidebar: 10 Steps to Enhance Brain Power

The human brain evolved primarily to increase our chances of survival. So the trick to boosting brain power and creativity, and sharpening thinking and memory depends on tapping into the brain’s neural mechanisms that are key to the ability to adapt to situations, solve problems, and live to see another day of passing on genes.

Unfortunately, modern life does little for brain power. Because SIRT1 is a crucial protein keeping the brain healthy, active and smart, it’s important to adopt habits that potentially increase levels of SIRT1 in the brain for learning and memory. In parallel, there are other major changes we can make that also improve the brain.

  1. Eat like a wild ancient human. Consume fewer calories and fast periodically as our ancestors would have, in an environment where food was occasionally scarce. Lowering calories leads to losing weight, which is critical for reducing risk of dementia and Alzheimer’s disease. Studies in animals also show that calorie restriction and fasting increase production of SIRT1 in the brain.
  2. Supplement with resveratrol. The natural plant compound, found in many foods including red grapes and red wine, is a known SIRT1 activator. However, at least one randomized, clinical trial in humans has found that doses of 250 and 500 milligrams – more than 100 and 200 times the amount found in a glass of pinot noir – taken twice daily is enough resveratrol to boost blood flow in the brain. As little as 40 milligrams of resveratrol daily in humans was also recently shown to suppress oxidative stress and inflammation.
  3. Exercise like a wild ancient human. Our brains evolved once our ancestors were bipedal, and research now shows that aerobic exercise – even the simple act of going for walks a couple of times weekly – is enough to improve brain function, learning and memory, by boosting blood flow and increasing circulation in the brain. Now Supplements, Vitam... Buy New $6.22 ($0.05 / Count) (as of 12:00 UTC - Details)
  4. Get enough of the “sunshine vitamin.” Vitamin D – made naturally in your skin when it’s exposed to the sun’s UV-B rays – is not really a vitamin at all, but a hormone, with receptors throughout the body, including the brain’s cortex and hippocampus, and responsible for cognitive performance. The hormone is now known to be involved in protection and growth of neurons, and new research shows that vitamin D may be associated with protecting against neurological diseases. Additionally, low levels of vitamin D are associated with poor learning and memory. Recent research suggests most people have low levels of vitamin D and that greater intake daily in ranges of 1,000–2,000 international units daily are needed to guard against insufficiency.
  5. Eat fish or supplement with fish oil. Your brain is about 60 percent fat, and most of that fat is a type of long-chain omega-3 fatty acid found in rich amounts in fish, called docosahexaenoic acid, or DHA. The last decade of research has revealed a strong association between declining amount of DHA in the brain and memory loss. In fact, one study showed older adults who ate fish at least once a week had 60 percent less risk of Alzheimer’s disease.
  6. Eat blueberries. These berries are rich in antioxidants called anthocyanins, which have been found to protect animals from neuronal damage and even improve learning memory. Earlier this year, a randomized, double-blind clinical trial also showed that drinking 2 or more cups of wild blueberry juice daily improves learning and memory in older adults. Additional research suggests that the blueberries are even more preventive the earlier they’re adopted in the diet.

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August 12, 2010