Harvard-backed Valentine’s brain booster

If your sweetheart gave you a gift of chocolate-covered strawberries yesterday for Valentine’s Day, [Click here](1770d7/ct0_0/1/ms?sid=TV2%3ArToiplPwz) to view this message in your browser | [Click here](1770d7/l-002e/zout?sid=TV2%3ArToiplPwz) to stop receiving our messages [] [] Al Sears, MD 11905 Southern Blvd. Royal Palm Beach, FL 33411 [] February 15, 2023 [] Reader, If your sweetheart gave you a gift of chocolate-covered strawberries yesterday for Valentine’s Day, you have a lot to celebrate! Because you didn’t just get a sweet treat that tastes great, you improved your brain function and increased your memory with every delicious bite. Let me explain... An important study published in the Journal of Alzheimer’s Disease found that a bioactive compound found in strawberries called pelargonidin may be associated with less neurofibrillary tau tangles in the brain.1 Tau tangles are one of the hallmarks of Alzheimer’s, which is caused by abnormal changes in tau proteins that accumulate in the brain. Strawberries contain an anti-inflammatory property called pelargonidin that decreases overall neuroinflammation, which may reduce cytokine production. Cytokines are proteins produced by cells and can regulate various inflammatory responses. As you know, chronic inflammation in the brain is directly linked to the amyloid plaques that are a hallmark of Alzheimer’s. Amyloid plaques prevent neurons from working properly. When your brain is inflamed and your immune system can no longer clear away these rogue proteins, they cluster together and gum up the signaling networks between your neurons. Eventually, it leads to memory loss and confusion. This backs up an earlier study by Harvard researchers. In this study, the team found that those who ate a high intake of flavonoid-rich strawberries (and blueberries) had a slower rate of developing memory problems.2 The study was published in the journal Annals of Neurology. In the study, researchers used data from the Nurses’ Health Study — a cohort of 121,700 female, registered nurses, between the ages of 30 and 55 — who completed health and lifestyle questionnaires about their food choices for nearly 40 years. Every two years, memory was measured in more than 16,000 participants. The women had a mean age of 74. Findings show that an increased consumption of blueberries and strawberries was associated with a slower rate of memory decline in older women. A greater intake of anthocyanidins and total flavonoids was also associated with reduced memory decline. Researchers observed that women who had the highest berry intake delayed memory decline by up to two and a half years. Of course, strawberries are wonderful. But they’re even better when they’re dipped in chocolate. And better for you... You see, chocolate contains flavanols. These plant nutrients, which give fruits and vegetables – including cocoa – their intense color, have been linked to less cognitive decline as you age. New research shows why: Flavanols increase blood flow to the brain.3 In one study, researchers gave cocoa flavanols to 18 healthy adults. The first group of volunteers drank a cup of cocoa containing 680 mg of flavanols. The second group had a cocoa drink with just 4 mg of flavanols. Two hours after drinking the cocoa, each set of participants briefly inhaled air with a high concentration of carbon dioxide to raise their blood levels. The brain’s typical response to high blood carbon dioxide levels is to increase both blood flow to the brain and an uptake of oxygen. The researchers then measured the speed of brain oxygenation and administered a set of mental tasks to assess cognitive performance. They found that the cocoa drinkers had a faster brain oxygenation response. They also scored higher on cognitive tests and correctly solved problems 11% quicker.4 Another brain benefit of chocolate? It can slash your risk of having a stroke and cut your risk of dying of a stroke almost in half. One study that followed 34,000 people for almost a decade found that those who ate 50 grams of chocolate a week were up to 27% less likely to have a stroke.5 Another study found that people who ate 50 grams of chocolate once a week were 46% less likely to die following a stroke than those who didn’t eat chocolate.6 When you’re looking for a good source of chocolate, keep these helpful things in mind: - Look for chocolate that contains 70% or more cocoa. This is the ingredient that contains health benefits. - Check how much sugar is added to the chocolate you choose. Keep it as low as possible. But choose sugar over artificial sweeteners. - Beware of other chemicals in the chocolate. Choose a brand that has pure ingredients and no chemical additives. Protect Your Brain One Delicious Treat At a Time If you were lucky enough to get this treat from your sweetheart, enjoy! If not, why not make your own? It’s easy, delicious, and good for your brain! Here’s what you do... [strawberries] Ingredients: ✔ 6 ounces dark or semisweet chocolate, chopped ✔ 3 ounces white chocolate, chopped ✔ 1 pound organic strawberries with stems (about 20), washed and thoroughly dried Directions: - Divide the chocolates into two microwave-safe bowls. First, heat the dark chocolate for 10 to 20 seconds at a time. After each interval, stir it well. Be careful not to overheat. The chocolate will continue to melt even after you’ve removed it from the microwave. - Check that your berries are dry. Any water on them will cause the chocolate to seize. Lay out a piece of parchment paper. - Holding the stem in your fingers, dip the strawberries so that three-fourths of the berry is covered in chocolate. Carefully place it on the parchment, and let the chocolate firm up. - Heat the white chocolate. Then dip a fork into it and drizzle over your berries. Set aside for 30 minutes then enjoy. To Your Good Health, Al Sears, MD, CNS --------------------------------------------------------------- References: 1. Puja A, et al. “Pelargonidin and berry intake association with alzheimer’s disease neuropathology: a community-based study.” J Alzheimers Dis. 2022;88(2):653-661. 2. Devore E, et al. “Dietary intakes of berries and flavonoids in relation to cognitive decline.” Ann Neurol. 2021; 72(1):135-43. 3. Ghosh D, Scheepens A. “Vascular action of polyphenols.” Mol Nutr Food Res. 2009 Mar;53(3):322-31. 4. Gatton G, et al. “Dietary flavanols improve cerebral cortical oxygenation and cognition in healthy adults.” Scientific Rep. 2020;10(10409). 5. Larsson S, et al. “Chocolate consumption and risk of stroke in women.” J Am Coll Cardiol. 2011;58(17):1828-9. 6. “Can Chocolate Lower Your Risk of Stroke?” American Academy of Neurology. www.aan.com. alsearsmd@send.alsearsmd.com [Preferences | Unsubscribe](1770d7/l-002e/zout?sid=TV2%3ArToiplPwz) 11905 Southern Blvd., Royal Palm Beach, Florida 33411, United States