Training Your Brain to Prefer Healthy Foods

It may be possible to train the brain to prefer healthy low-calorie foods over unhealthy higher-calorie foods, according to new research by scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University and at Massachusetts General Hospital. Published online today in the journal Nutrition & Diabetes, a brain scan study in adult men and women suggests that it is possible to reverse the addictive power of unhealthy food while also increasing preference for healthy foods.

“We don’t start out in life loving French fries and hating, for example, whole wheat pasta,” said senior and co-corresponding author Susan B. Roberts, Ph.D., director of the Energy Metabolism Laboratory at the USDA HNRCA, who is also a professor at the Friedman School of Nutrition Science and Policy at Tufts University and an adjunct professor of psychiatry at Tufts University School of Medicine. “This conditioning happens over time in response to eating – repeatedly! - what is out there in the toxic food environment.”

Scientists have suspected that, once unhealthy food addiction circuits are established, they may be hard or impossible to reverse, subjecting people who have gained weight to a lifetime of unhealthy food cravings and temptation. To find out whether the brain can be re-trained to support healthy food choices, Roberts and colleagues studied the reward system in thirteen overweight and obese men and women, eight of whom were participants in a new weight loss program designed by Tufts University researchers and five who were in a control group and were not enrolled in the program.

Both groups underwent magnetic resonance imaging (MRI) brain scans at the beginning and end of a six-month period. Among those who participated in the weight loss program, the brain scans revealed changes in areas of the brain reward center associated with learning and addiction. After six months, this area had increased sensitivity to healthy, lower-calorie foods, indicating an increased reward and enjoyment of healthier food cues. The area also showed decreased sensitivity to the unhealthy higher-calorie foods.

“The weight loss program is specifically designed to change how people react to different foods, and our study shows those who participated in it had an increased desire for healthier foods along with a decreased preference for unhealthy foods, the combined effects of which are probably critical for sustainable weight control,” said co-author Sai Krupa Das, Ph.D., a scientist in the Energy Metabolism Laboratory at the USDA HNRCA and an assistant professor at the Friedman School. “To the best of our knowledge this is the first demonstration of this important switch.” The authors hypothesize that several features of the weight loss program were important, including behavior change education and high-fiber, low glycemic menu plans.

“Although other studies have shown that surgical procedures like gastric bypass surgery can decrease how much people enjoy food generally, this is not very satisfactory because it takes away food enjoyment generally rather than making healthier foods more appealing,” said first author and co-corresponding author Thilo Deckersbach, Ph.D., a psychologist at Massachusetts General Hospital. “We show here that it is possible to shift preferences from unhealthy food to healthy food without surgery, and that MRI is an important technique for exploring the brain’s role in food cues.”

“There is much more research to be done here, involving many more participants, long-term follow-up and investigating more areas of the brain,” Roberts added. “But we are very encouraged that, the weight loss program appears to change what foods are tempting to people.”

Diet Can Predict Cognitive Decline

The importance of long-chain polyunsaturated fatty acids (PUFAs) to brain health has been demonstrated in multiple studies. To assess whether lower dietary intake of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexanoic acid (DHA) were risk factors for cognitive decline, Tammy Scott, PhD, a scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University recently conducted a longitudinal, observational study using the Boston Puerto Rican Health Study cohort. Alice Lichtenstein, DSc, also from the USDA HNRCA at Tufts University, and Katherine Tucker, PhD, the cohort director from the University of Massachusetts-Lowell, were co-authors of the study, which has been published as an abstract.

“The participants were put through an intensive series of cognitive tests such as memory tests using a list of words, an attention test to repeat lists of numbers forward and backward, and a test of organization and planning involving copying complex figures,” said Dr. Scott. To determine the participants’ intake of PUFAs they were given a questionnaire. The results were determined after comparing baseline test numbers with a 2 year follow up.

The researchers found that the intake of omega-3 PUFAs in the study sample of 895 participants was low. The 2010 U.S. Dietary Guidelines recommended an intake of 8 or more ounces of seafood per week (less for young children) to ensure an adequate intake of the very long chain omega-3 fatty acids (EPA and DHA). This translates to about 1,750 mg of EPA and DHA per week, which averages to 250 mg per day. Scott’s group reported that only 27% of the participants in their study met or exceeded that recommendation. The major source of EPA and DHA in their diets appeared to be from canned tuna. Based on the scientists’ findings, being in the lowest four quintiles of EPA and DHA intake was predictive of cognitive decline over 2 years.

What is the takeaway from this research? There is growing evidence that very long chain omega-3 fatty acids are beneficial for maintaining cognitive health, and many Americans do not have an adequate intake of these nutrients. “While more research is needed to determine whether intake of fatty fish such as salmon, tuna and trout can help prevent against cognitive decline, our preliminary data support previous research showing that intake of these types of fish have health benefits,” Scott said.

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First brain images of African infants enable research into cognitive effects of nutrition

Brain activity of babies in developing countries could be monitored from birth to reveal the first signs of cognitive dysfunction, using a new technique piloted by a London-based university collaboration.

The cognitive function of infants can be visualised and tracked more quickly, more accurately and more cheaply using the method, called functional near infra-red spectroscopy (fNIRS), compared to the behavioural assessments Western regions have relied upon for decades.

Professor Clare Elwell, Professor of Medical Physics at University College London (UCL), said: “Brain activity soon after birth has barely been studied in low-income countries, because of the lack of transportable brain imaging facilities needed to do this at any reasonable scale. We have high hopes of building on these promising findings to develop functional near infra-red spectroscopy into an assessment tool for investigating cognitive function of infants who may be at risk of malnutrition or childhood diseases associated with low income settings.”

The pioneering study, published this week in Nature Scientific Reports, was performed by a collaboration of researchers from UCL; the London School of Hygiene and Tropical Medicine; the Babylab at Birkbeck, University of London; and the Medical Research Council unit in Gambia. It aimed to investigate the impact of nutrition in resource-poor regions on infant brain development, and was funded by the Bill and Melinda Gates Foundation.

Professor Clare Elwell (UCL Medical Physics & Bioengineering), said: “This is the first use of brain imaging methods to investigate localised brain activity in African infants.

"Until now, much of our understanding of brain development in low income countries has relied upon behavioural assessments which need careful cultural and linguistic translations to ensure they are accurate. Our technology, functional near infrared spectroscopy, can provide a more objective marker of brain activity."

For the studies in the Gambia, babies aged 4–8 months old were played sounds and shown videos of adults performing specific movements, such as playing ‘peek-a-boo’. The fNIRS system monitored changes in blood flow to the baby’s brain and showed that distinct brain regions responded to visual–social prompts, while others responded to auditory-social stimuli. Comparison of the results with those obtained from babies in the UK showed that the responses were similar in both groups.

fNIRS has previously been used to study brain development in UK infants and most recently to investigate early markers of autism during the first few months of life.

Professor Andrew Prentice (Medical Research Council International Nutrition Group, London School of Hygiene and Tropical Medicine) said: “Humans have evolved to survive and succeed on the basis of their large brain and intelligence, but nutritional deficits in early life can limit this success. In order to plan the best interventions to maximise brain function we need tools that can give us an early read out. fNIRS is showing great promise in this respect.”

Your gut’s what you eat, too

As the saying goes, you are what you eat. But new evidence suggests that the same may also be true for the microbes in your gut.

A Harvard study shows that, in as little as a day, diet can alter the population of microbes in the gut — particularly those that tolerate bile — as well as the types of genes expressed by gut bacteria.

“What we are really excited about is we and others have shown in animal models that diet can rapidly have major effects on the microbes that are in the gut,” said Peter Turnbaugh, a Bauer Fellow at the Center for Systems Biology in the Faculty of Arts and Sciences. He is senior author of the paper, which appeared in Dec. 11 edition of the journal Nature.

“But it still wasn’t clear how fast the microbes in the human gut respond to changes in diet, and to what degree those changes would be similar in different people. This study is really the first time we’ve seen that, over the course of days, a new diet can reshape the microbial community, and that those changes are consistent and reversible.”

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Obesity ballooning in developing world: report

The number of obese and overweight people in the developing world nearly quadrupled to almost a billion between 1980 and 2008, a think-tank report said on Friday.

There are now far more obese or overweight adults in the developing world than in richer countries, the Overseas Development Institute (ODI) said.

The London-based institute said more than a third of all adults around the world — 1.46 billion people — were obese or overweight.

Between 1980 and 2008, the numbers of people affected in the developing world rose from 250 million to 904 million. In the developed world, the figure rose from 321 million to 557 million.

This represented a rise from 23 percent to 34 percent of the world population.

"The growing rates of overweight and obesity in developing countries are alarming," said ODI research fellow Steve Wiggins, who co-authored the Future Diets report.

"On current trends, globally, we will see a huge increase in the number of people suffering certain types of cancer, diabetes, strokes and heart attacks, putting an enormous burden on public healthcare systems."

The report said overweight and obesity rates have almost doubled in China and Mexico since 1980, and risen by a third in South Africa.

The study said the rise in obesity was down to diets changing in developing countries where incomes were rising, with people shifting away from cereals and tubers to eating more meat, fats and sugar.

The over-consumption of food, coupled with increasingly sedentary lives, was also to blame.

The report found that North Africa, the Middle East and South America saw overweight and obesity rates increase to a level similar to Europe, around 58 percent.

At 70 percent, North America still has the highest percentage of overweight adults.

The report said there seemed to be little will among the public and leaders to take action on influencing diet in the future.

"Governments have focused on public awareness campaigns, but evidence shows this is not enough," said Wiggins.

"The lack of action stands in stark contrast to the concerted public actions taken to limit smoking in developed countries.

"Politicians need to be less shy about trying to influence what food ends up on our plates. The challenge is to make healthy diets viable whilst reducing the appeal of foods which carry a less certain nutritional value."

The report gave the example of South Korea as having made efforts to preserve healthy elements of the country’s traditional diet, via public campaigns and education, providing large-scale training for women in preparing healthy, traditional food.

The report said it was “only a matter of time” before people would begin to accept and even demand stronger and more effective measures to influence diets.

When food is scarce, a smaller brain will do

A new study explains how young brains are protected when nutrition is poor. The findings, published on March 7th in Cell Reports, a Cell Press publication, reveal a coping strategy for producing a fully functional, if smaller, brain. The discovery, which was made in larval flies, shows the brain as an incredibly adaptable organ and may have implications for understanding the developing human brain as well, the researchers say.

The key is a carefully timed developmental system that ultimately ensures neural diversity at the expense of neural numbers.

"In essence, this study reveals an adaptive strategy allowing the reduction of the number of neurons produced in the face of sub-optimal nutritional conditions, while preserving their diversity," said Cedric Maurange of Aix-Marseille Université in France. "This is a survival strategy permitting the developing brain to produce the minimal set of neurons necessary to be functional, at the minimum energetic cost."

Most of the neurons in the human brain are produced well before birth, as the developing fetus grows and changes in the womb. But how the young brain copes with adversity is an unresolved question. If a mother doesn’t have enough food to eat, what happens to the brain of her baby?

To find out, Maurange and his colleagues looked to the fruit fly, a workhorse of biology. The much shorter lifespan of fruit flies means that they reach the equivalent of toddlerhood in just four days’ time.

Their developmental studies in the fly visual system reveal an early sensitivity to the availability of amino acids, ingredients that are the building blocks of proteins. They found that a fly with all the amino acids it needs ends up with a larger pool of neural stem cells than one lacking those nutrients. Later, when those neural stem cells start to produce the many different types of neurons, that nutrient sensitivity goes away. The end result is a brain that is functional but smaller. In some flies, the optic lobe contained 40 percent fewer neurons and still worked.

"We were surprised to realize that the optic lobe can have such a drastically reduced number of neurons under dietary restriction and yet remains functional," Maurange said.

The findings may help to explain well-documented patterns of brain growth in humans. The human brain is protected over other organs when nutrients are lacking late in fetal development, producing a brain that is large relative to organs such as the pancreas or intestine. But when nutrients are limited early in larval development, the brain remains small along with the rest of the body. Those growth patterns are known as asymmetric and symmetric intrauterine growth restriction (IUGR), respectively.

"Our work suggests new avenues to investigate how early nutrient restriction affects mammalian brain development and may help in understanding the mechanisms underlying symmetric and asymmetric IUGR in humans," Maurange said.

Omega-3 Lipid Emulsions Markedly Protect Brain After Stroke in Mouse Study

Triglyceride lipid emulsions rich in an omega-3 fatty acid injected within a few hours of an ischemic stroke can decrease the amount of damaged brain tissue by 50 percent or more in mice, reports a new study by researchers at Columbia University Medical Center.

The results suggest that the emulsions may be able to reduce some of the long-term neurological and behavioral problems seen in human survivors of neonatal stroke and possibly of adult stroke, as well. The findings were published today in the journal PLoS One.

Currently, clot-busting tPA (recombinant tissue-type plasminogen activator) is the only treatment shown to improve recovery from ischemic stroke. If administered soon after stroke onset, the drug can restore blood flow to the brain but may not prevent injured, but potentially salvageable, neurons from dying.

Drugs with neuroprotective qualities that can prevent the death of brain cells damaged by stroke are needed, but even after 30 years of research and more than 1000 agents tested in animals, no neuroprotectant has been found effective in people.

Omega-3 fatty acids may have more potential as neuroprotectants because they affect multiple biochemical processes in the brain that are disturbed by stroke, said the study’s senior author, Richard Deckelbaum, MD, director of the Institute of Human Nutrition at Columbia’s College of Physicians & Surgeons. “The findings also may be applicable to other causes of ischemic brain injury in newborns and adults,” added co-investigator Vadim S. Ten, MD, PhD, an associate professor of pediatrics from the Department of Pediatrics at Columbia.

The effects of the omega-3 fatty acids include increasing the production of natural neuroprotectants in the brain, reducing inflammation and cell death, and activating genes that may protect brain cells. Omega-3 fatty acids also markedly reduce the release of harmful oxidants into the brain after stroke. “In most clinical trials in the past, the compounds tested affected only one pathway. Omega-3 fatty acids, in contrast, are very bioactive molecules that target multiple mechanisms involved in brain death after stroke,” Dr. Deckelbaum said.

The study revealed that an emulsion containing only DHA (docosahexaenoic acid), but not EPA (eicosapentaenoic acid), in a triglyceride molecule reduced the area of dead brain tissue by about 50 percent or more even when administered up to two hours after the stroke. Dr. Deckelbaum noted, “Since mice have a much faster metabolism than humans, longer windows of time for therapeutic effect after stroke are likely in humans.” Eight weeks after the stroke, much of the “saved” mouse brain tissue was still healthy, and no toxic effects were detected.

(Image: Shutterstock)

Eat to Dream: Penn Study Shows Dietary Nutrients Associated with Certain Sleep Patterns

“You are what you eat,” the saying goes, but is what you eat playing a role in how much you sleep? Sleep, like nutrition and physical activity, is a critical determinant of health and well-being. With the increasing prevalence of obesity and its consequences, sleep researchers have begun to explore the factors that predispose individuals to weight gain and ultimately obesity. Now, a new study from the Perelman School of Medicine at the University of Pennsylvania shows for the first time that certain nutrients may play an underlying role in short and long sleep duration and that people who report eating a large variety of foods – an indicator of an overall healthy diet – had the healthiest sleep patterns. The new research is published online, ahead-of-print in the journal Appetite.

Mediterranean diet may not protect brain

Hopes that a Mediterranean diet would be as good for the head as it is for the heart may have been dampened by a French study that found little benefit for aging brains from the diet rich in fruit, vegetables, whole grains, nuts, wine and olive oil.

The study, published in the American Journal of Clinical Nutrition, looked at the participants’ dietary patterns in middle age and measured their cognitive performance at around age 65, but found no connection between Mediterranean eating and mental performance.

"Our study does not support the hypothesis of a significant neuroprotective effect of a (Mediterranean diet) on cognitive function," writes study leader Emmanuelle Kesse-Guyot at the nutritional epidemiology research centre of the French national health research agency INSERM.

It’s been suggested that the “good” fats in the Mediterranean diet might benefit the brain directly, or that low saturated fats and high fiber in the diet could help stave off cognitive decline indirectly by keeping blood vessels healthy.

Previous research has seemed to uphold that premise.

One large study in the US Midwest, for example, found that people in their 60s and older who ate a mostly Mediterranean diet were less prone to mental decline as they aged. Another study of residents of Manhattan linked a Mediterranean-style diet to a 40 per cent lower risk of Alzheimer’s disease.

No significant difference

Researchers in the French study used data on 3083 people who were followed from the mid-1990s, when they were at least 45 years old.

At the beginning of the study, participants recorded what they ate over one 24-hour period every two months, for a total of six dietary record samples per year. Then, between 2007 and 2009 when the participants were about 65 years old, their memory and other mental abilities were measured.

Researchers then separated participants into three categories depending on how closely they adhered to a Mediterranean-style diet, and compared their mental ability test scores.

Overall, they found that people who ate a diet closest to the Mediterranean ideal performed about the same as those who ate a non-restricted diet.

Associate Professor Nikos Scarmeas, of New York’s Columbia University Medical Center, was not involved with the study but has researched the effects of food on brain health. He says it’s important to note that the new study had some limitations.

For instance, researchers only tested the participants’ mental abilities once, making it impossible to track whether they got better or worse over time, adds Scarmeas.

"We don’t have the strong evidence to go and tell people, ‘Listen, if you follow this diet, it will improve cognition’," he says.

(Image: mediterraneandiet.com)

Iron deficiency and cognitive development: New insights from piglets

University of Illinois researchers have developed a model that uses neonatal piglets for studying infant brain development and its effect on learning and memory. To determine if the model is nutrient-sensitive, they have done some research on the effects of iron-deficient diets.

“Iron deficiency is a major problem worldwide,” said Rodney Johnson, professor of animal sciences and director of the Division of Nutritional Sciences. “Infants who experience iron deficiency during the first 6 to 12 months of age can have irreversible developmental delays in cognition.”

He said that, even in the United States, iron deficiency is a significant problem. “Babies born to obese mothers are at risk for iron deficiency,” said Johnson. “Furthermore, the incidence of child obesity is increasing, and being overweight or obese is a risk factor for iron deficiency. Overweight toddlers are nearly three times more likely to suffer from iron deficiency than are those with a healthy weight.”

Johnson said that this work highlights a new translational model for studying micronutrient deficiencies. Traditional rodent models are less suited for examining these kinds of questions because they cannot be weaned early and placed on experimental diets. Pigs, however, are a precocial species, which means that their motor and sensory skills are quite well developed at birth. This facilitates early weaning and behavioral testing.

An article describing this research, “Early Life Iron Deficiency Impairs Spatial Cognition in Neonatal Piglets” by Jennifer L. Rytych, Monica R. P. Elmore, Michael D. Burton, Matthew S. Conrad, Sharon M. Donovan, Ryan N. Dilger, and Rodney W. Johnson has recently been published in The Journal of Nutrition.