Boost Your Brain (45 page)

4
. G. L. Bowman, L. C. Silbert, D. Howieson, H. H. Dodge, M. G. Traber, B. Frei, J. A. Kaye, J. Shannon, and J. F. Quinn, “Nutrient Biomarker Patterns, Cognitive Function, and MRI Measures of Brain Aging,”
Neurology
 78, no. 4 (2012): 241–49.

5
. R. Agrawal and F. Gómez-Pinilla, “ ‘Metabolic Syndrome’ in the Brain: Deficiency in Omega-3 Fatty Acid Exacerbates Dysfunctions in Insulin Receptor Signalling and Cognition,”
Journal of Physiology 
590, part 10 (2012): 2485–99.

6
. R. Molteni, R. J. Barnard, Z. Ying, C. K. Roberts, and F. Gómez-Pinilla, “A High-Fat, Refined-Sugar Diet Reduces Hippocampal Brain-Derived Neurotrophic Factor, Neuronal Plasticity, and Learning,”
Neuroscience
112, no. 4 (2002): 803–14. S. Sharma, Y. Zhuang, and F. Gómez-Pinilla, “High-Fat Diet Transition Reduces Brain DHA Levels Associated with Altered Brain Plasticity and Behaviour,”
Scientific Reports
2 (2012): 431.

7
. www.brain-armor.com/benefits/cardiovascular.aspx.

8
. Annalien Dalton, Petronella Wolmarans, Regina Witthuhn, Martha van Stuijvenberg, Sonja Swanevelder, and Cornelius Smuts, “A Randomized Control Trial in Schoolchildren Showed Improvement in Cognitive Function After Consuming a Bread Spread, Containing Fish Flour from a Marine Source,”
Prostaglandins, Leukotrienes, and Essential Fatty Acids
80, nos. 2–3 (2009): 143–49.

9
. J. L. Kim, A. Winkvist, M. A. Åberg, N. Åberg, R. Sundberg, K. Torén, and Jo Brisman, “Fish Consumption and School Grades in Swedish Adolescents: A Study of the Large General Population,”
Acta Paediatrica
99, no. 1 (2010): 72–77.

10
. M. F. Muldoon, C. M. Ryan, L. Sheu, J. K. Yao, S. M. Conklin, and S. B. Manuck, “Serum Phospholipid Docosahexaenoic Acid Is Associated with Cognitive Functioning During Middle Adulthood,”
Journal of Nutrition
140, no. 4 (2010): 848–53.

11
. K. Yurko-Mauro, D. McCarthy, D. Rom, E. B. Nelson, A. S. Ryan, A. Blackwell, N. Salem Jr., M. Stedman, and MIDAS Investigators, “Beneficial Effects of Docosahexaenoic Acid on Cognition in Age-Related Cognitive Decline,”
Alzheimer’s and Dementia
 6, no. 6 (2010): 456–64.

12
. Majid Fotuhi, Payam Mohassel, and Kristine Yaffe, “Fish Consumption, Long-chain Omega-3 Fatty Acids and Risk of Cognitive Decline or Alzheimer Disease: A Complex Association,”
Nature Clinical Practice Neurology
 5, no. 3 (2009): 140–52.

13
. Veronica Witte, Lucia Kerti, and Agnes Flöel, “Effects of Omega-3 Supplementation on Brain Structure and Function in Healthy Elderly Subjects,”
Alzheimer’s and Dementia
8, no. 4 suppl. (2012): P69.

14
. J. Mark Davis, E. Angela Murphy, Martin D. Carmichael, and Ben Davis, “Quercetin Increases Brain and Muscle Mitochondrial Biogenesis and Exercise Tolerance,”
American Journal of Physiology
296, no. 4 (2009): R1071–77.

15
. J. Mark Davis, Catherine J. Carlstedt, Stephen Chen, Martin D. Carmichael, and E. Angela Murphy, “The Dietary Flavonoid Quercetin Increases VO
₂
Max and Endurance Capacity,”
International Journal of Sport Nutrition and Exercise Metabolism
20, no. 1 (2010): 56–62.

16
. Catarina Rendeiro, David Vauzour, Rebecca J. Kean, Laurie T. Butler, Marcus Rattray, Jeremy P. E. Spencer, and Claire M. Williams, “Blueberry Supplementation Induces Spatial Memory Improvements and Region-Specific Regulation of Hippocampal BDNF mRNA Expression in Young Rats,”
Psychopharmacology
223, no. 3 (2012): 319–30.

17
. Gregory A. Moy and Ewan C. McNay, “Caffeine Prevents Weight Gain and Cognitive Impairment Caused by a High-Fat Diet While Elevating Hippocampal BDNF,”
Physiology and Behavior
109 (2013): 69–74.

18
. Karin Ried, Thomas R. Sullivan, Peter Fakler, Oliver R. Frank, and Nigel P. Stocks, “Effect of Cocoa on Blood Pressure,”
Cochrane Database of Systematic Reviews
8, art. no. CD008893 (2012).

19
. Franz H. Messerli, “Chocolate Consumption, Cognitive Function, and Nobel Laureates,”
New England Journal of Medicine
367, no. 16 (2012): 1562–64.

20
. Giselle P. Lim, Teresa Chu, Fusheng Yang, Walter Beech, Sally A. Frautschy, and Greg M. Cole, “The Curry Spice Curcumin Reduces Oxidative Damage and Amyloid Pathology in an Alzheimer Transgenic Mouse,”
Journal of Neuroscience
21, no. 21 (2001): 8370–77.

21
. T. Ahmed, S. A. Enam, and A. H. Gilani, “Curcuminoids Enhance Memory in an Amyloid-Infused Rat Model of Alzheimer’s Disease,”
Neuroscience
169, no. 3 (2010): 1296–306.

22
. James A. Joseph, Barbara Shukitt-Hale, and Lauren M. Willis, “Grape Juice, Berries, and Walnuts Affect Brain Aging and Behavior,”
Journal of Nutrition
139, no. 9 (2009): 1813S–17S.

23
. M. Rahvar, M. Nikseresht, S. M. Shafiee, F. Naghibalhossaini, M. Rasti, M. R. Panjehshahin, and A. A. Owji, “Effect of Oral Resveratrol on the BDNF Gene Expression in the Hippocampus of the Rat Brain,”
Neurochemical Research
36, no. 5 (2011): 761–65.

24
. M. Claire Cartford, Carmelina Gemma, and Paula C. Bickford, “Eighteen-Month-Old Fischer 344 Rats Fed a Spinach-Enriched Diet Show Improved Delay Classical Eyeblink Conditioning and Reduced Expression of Tumor Necrosis Factor Alpha (TNFalpha) and TNFbeta in the Cerebellum,”
Journal of Neuroscience
22, no. 14 (2002): 5813–16.

25
. A. C. Nobre, A. Rao, and G. N. Owen, “L-Theanine, a Natural Constituent in Tea, and Its Effect on Mental State,”
Asia Pacific Journal of Clinical Nutrition
17, supplement 1 (2008): 167–68.

26
. C. Wakabayashi, T. Numakawa, M. Ninomiya, S. Chiba, and H. Kunugi, “Behavioral and Molecular Evidence for Psychotropic Effects in L-Theanine,”
Psychopharmacology
219, no. 4 (2012): 1099–109.

27
. A. Takeda, K. Sakamoto, H. Tamano, K. Fukura, N. Inui, S. W. Suh, S. J. Won, and H. Yokogoshi, “Facilitated Neurogenesis in the Developing Hippocampus After Intake of Theanine, an Amino Acid in Tea Leaves, and Object Recognition Memory,”
Cellular and Molecular Neurobiology
31, no. 7 (2011): 1079–88.

28
. Y. Wang, M. Li, X. Xu, M. Song, H. Tao, and Y. Bai, “Green Tea Epigallocatechin-3-Gallate (EGCG) Promotes Neural Progenitor Cell Proliferation and Sonic Hedgehog Pathway Activation During Adult Hippocampal Neurogenesis,”
Molecular Nutrition and Food Research
56, no. 8 (2012): 1292–303.

29
. Jiong Yan, Zhihui Feng, Jia Liu, Weili Shen, Ying Wang, Karin Wertz, Peter Weber, Jiangang Long, and Jiankang Liu, “Enhanced Autophagy Plays a Cardinal Role in Mitochondrial Dysfunction in Type 2 Diabetic Goto-Kakizaki (GK) Rats: Ameliorating Effects of (-)-Epigallocatechin-3-Gallate,”
Journal of Nutritional Biochemistry
23, no. 7 (2012): 716–24.

30
. Jouni Karppi, Jari Laukkanen, Juhani Sivenius, Kimmo Ronkainen, and Sudhir Kurl, “Serum Lycopene Decreases the Risk of Stroke in Men,”
Neurology
79, no. 15 (2012): 1540–47.

31
. Roger Ho, Mike Cheung, Erin Fu, Hlaing Win, Min Zaw, Amanda Ng, and Anselm Mak, “Is High Homocysteine Level a Risk Factor for Cognitive Decline in Elderly? A Systematic Review, Meta-Analysis, and Meta-Regression,”
American Journal of Geriatric Psychiatry
19, no. 7 (2011): 607–17.

32
. T. den Heijer, S. E. Vermeer, R. Clarke, M. Oudkerk, P. J. Koudstaal, A. Hofman, and M. M. B. Breteler, “Homocysteine and Brain Atrophy on MRI of Non-Demented Elderly,”
Brain
126 (2003): 170–75.

33
. Michael J. Firbank, Sunil K. Narayan, Brian K. Saxby, Gary A. Ford, and John T. O’Brien, “Homocysteine Is Associated with Hippocampal and White Matter Atrophy in Older Subjects with Mild Hypertension,”
International Psychogeriatrics
22, no. 5 (2010): 804–11.

Chapter 6: The Path to a Calmer, Sharper Brain

1
. Ye-Ha Jung, Do-Hyung Kang, Min Soo Byun, Geumsook Shim, Soo Jin Kwon, Go-Eun Jang, Ul Soon Lee, Seung Chan An, Joon Hwan Jang, and Jun Soo Kwon, “Influence of Brain-Derived Neurotrophic Factor and Catechol O-Methyl Transferase Polymorphisms on Effects of Meditation on Plasma Catecholamines and Stress,”
Stress
15, no. 1 (2012): 97–104.

2
. G. L. Xiong and P. M. Doraiswamy, “Does Meditation Enhance Cognition and Brain Plasticity?”
Annals of the New York Academy of Sciences
1172 (2009): 63–69.

3
. A. B. Newberg, N. Wintering, M. R. Waldman, D. Amen, D. S. Khalsa, and A. Alavi, “Cerebral Blood Flow Differences Between Long-Term Meditators and Non-Meditators,”
Conscious and Cognition
19, no. 4 (2010): 899–905.

4
. J. Brefczynski-Lewis, A. Lutz, H. S. Schaefer, D. B. Levinson, and R. Davidson, “Neural Correlates of Attentional Expertise in Long-Term Meditation Practitioners,”
Proceedings of the National Academy of Sciences
104, no. 27 (2007): 11483–88.

5
. Heleen A. Slagter, Antoine Lutz, Lawrence L. Greischar, Andrew D. Francis, Sander Nieuwenhuis, James M. Davis, and Richard J. Davidson, “Mental Training Affects Distribution of Limited Brain Resources,”
PLoS Biology
5, no. 6 (2007): E138.

6
. Sara W. Lazar, Catherine E. Kerr, Rachel H. Wasserman, Jeremy R. Gray, Douglas N. Greve, Michael T. Treadway, Metta McGarvey, Brian T. Quinn, Jeffery A. Dusek, Herbert Benson, Scott L. Rauch, Christopher I. Moore, and Bruce Fischl, “Meditation Experience Is Associated with Increased Cortical Thickness,”
NeuroReport
16, no. 17 (2005): 1893–97.

7
. Britta K. Hölzel, James Carmody, Mark Vangel, Christina Congleton, Sita M. Yerramsetti, Tim Gard, and Sara W. Lazar, “Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density,”
Psychiatry Research: Neuroimaging
191, no. 1 (2011): 36–43.

8
. Eileen Luders, Arthur W. Toga, Natasha Lepore, and Christian Gaser, “The Underlying Anatomical Correlates of Long-Term Meditation: Larger Hippocampal and Frontal Volumes of Gray Matter,”
NeuroImage
45, no. 3 (2009): 672–78.

9
. Eileen Luders, Kristi Clark, Katherine L. Narr, and Arthur W. Toga, “Enhanced Brain Connectivity in Long-Term Meditation Practitioners,”
NeuroImage
57, no. 4 (2011): 1308–16.

10
. Jim Robbins,
A Symphony in the Brain
(New York: Grove Press, 2000).

11
. David Vernon, Tobias Egner, Nick Cooper, Theresa Compton, Claire Neilands, Amna Sheri, and John Gruzelier, “The Effect of Training Distinct Neurofeedback Protocols on Aspects of Cognitive Performance,”
International Journal of Psychophysiology
47, no. 1 (2003): 75–85.

12
. Benedikt Zoefel, René J. Huster, and Christoph S. Herrmann, “Neurofeedback Training of the Upper Alpha Frequency Band in EEG Improves Cognitive Performance,”
NeuroImage
54, no. 2 (2011): 1427–31.

13
. Tomas Ros, Merrick J. Moseley, Philip A. Bloom, Larry Benjamin, Lesley A. Parkinson, and John H. Gruzelier, “Optimizing Microsurgical Skills with EEG Neurofeedback,”
BMC Neuroscience
10, no. 87 (2009): 83.

14
. C. Escolano, M. Aguilar, and J. Minguez, “EEG-Based Upper Alpha Neurofeedback Training Improves Working Memory Performance,” proceedings of the Annual International Conference of the IEEE Engineering in Medicine and Biology Society (2011): 2327–30.

15
. Tiffany Field, Miguel Diego, and Maria Hernandez-Reif, “Tai Chi / Yoga Effects on Anxiety, Heartrate, EEG, and Math Computations,”
Complementary Therapies in Clinical Practice
16, no. 4 (2010): 235–38.

16
. Tsutomu Kamei, Yoshitaka Toriumi, Hiroshi Kimura, Satoshi Ohno, Hiroaki Kumano, and Keishin Kimura, “Decrease in Serum Cortisol During Yoga Exercise Is Correlated with Alpha Wave Activation,”
Perceptual and Motor Skills
90, no. 3, part 1 (2000): 1027–32.

17
. Hazem Doufesh, Tarig Faisal, Kheng-Seang Lim, and Fatimah Ibrahim, “EEG Spectral Analysis on Muslim Prayers,”
Applied Psychophysiology and Biofeedback
37, no. 1 (2012): 11–18.

18
. Eliezer Schnall, Sylvia Wassertheil-Smoller, Charles Swencionis, Vance Zemon, Lesley Tinker, Mary Jo O’Sullivan, Linda Van Horn, and Mimi Goodwin, “The Relationship Between Religion and Cardiovascular Outcomes and All-Cause Mortality in the Women’s Health Initiative Observational Study,”
Psychology and Health
25, no. 2 (2010): 249–63.

Chapter 7: Building Brain “Muscles”

1
. Emma G. Duerden and Danièle Laverdure-Dupont, “Practice Makes Cortex,”
Journal of Neuroscience
28, no. 35 (2008): 8655–57.

2
. J. Mårtensson, J. Eriksson, N. C. Bodammer, M. Lindgren, M. Johansson, L. Nyberg, and M. Lövdén, “Growth of Language-Related Brain Areas After Foreign Language Learning,”
NeuroImage
63, no. 1 (2012): 240–44.

3
. Bogdan Draganski, Christian Gaser, Gerd Kempermann, H. Georg Kuhn, Jürgen Winkler, Christian Büchel, and Arne May, “Temporal and Spatial Dynamics of Brain Structure Changes During Extensive Learning,”
Journal of Neuroscience
26, no. 23 (2006): 6314–17.