Ten Steps to Boost Brain Health-Step Eight Dr. C’s 6 Healthy Heart, Healthy Brain Fixes

By

William Clearfield, D.O.

Introduction

In a world where health is increasingly prioritized, the interplay of different body systems is more evident than ever. The link between heart health and brain function is crucial yet often overlooked. ⁽¹⁾ For adults aged 35 and over, understanding and nurturing this connection is about preventing illness enhancing overall well-being, and cognitive longevity.

Various physiological pathways are intricately connected, including heart and brain health. ⁽²⁾ The heart’s vital role in continuously supplying oxygen and nutrients to the brain is regulated by the brain, which ensures that the heart beats and functions effectively. This symbiotic relationship underscores the direct impact of cardiovascular health on cognitive function.

Heart disease promotes inflammation, oxidative stress, and abnormal endothelium function. This “micro” end product of cardiac failure increases the risk of cerebral decline and dementia by 40%. ^(3-4)

Healthy hearts and healthy brains are intimately linked together. A healthy heart is not only a matter of physical well-being but a critical component of mental sharpness and intellectual longevity.

In my four-plus decades of studying and promoting anti-aging strategies, I have uncovered six key actions to strengthen cardiovascular and brain health. When integrated into a daily routine, each proposal, backed by evidence-based research, promotes a holistic approach to maintaining and enhancing physical and mental health.

Dr. C’s 6 Healthy Heart, Healthy Brain Fixes

1. Balanced Nutrition

Good nutrition is the foundation for heart and brain health. A diet rich in fruits, vegetables, and lean proteins, with a modicum of whole grains, keeps the heart healthy and supports cognitive well-being. The Mediterranean Diet, characterized by a high intake of fruits, vegetables, olive oil, and fish, effectively reduces cardiovascular disease risk and mortality by 25%. ⁽⁵⁾

Moreover, the Mediterranean Diet is linked to improved brain function and reduced risk of cognitive decline. The nutrients and antioxidants featured in the Mediterranean Diet, leafy greens, berries, and omega-3 fatty acids promote brain health and slow down age-related mental decline.

The Mediterranean Diet prevents or delays the onset of neurodegenerative diseases, such as Alzheimer’s and dementia. ⁽⁶⁾ It also maintains mental sharpness by nourishing the brain with essential nutrients and protecting it from oxidative damage.

Similarly, the DASH Diet, developed to reduce hypertension by reducing sodium intake to 1500-2300 mg daily, is a heart-healthy eating plan that benefits the brain. ⁽⁷⁾ Balancing macronutrients and emphasizing moderation and variety are critical to this heart-brain-healthy diet.

The DASH Diet is low in saturated fat and salt and rich in potassium, calcium, magnesium, fiber, and protein.

A typical DASHer 2,000-calorie-a-day plan contains: ⁽⁸⁾

• Grains: 6 to 8 servings a One serving may be 1/2 cup of cooked cereal, rice, pasta, 1 slice of bread, or 1 ounce of dry cereal.
• Vegetables: 4 to 5 servings a day. One serving is 1 cup raw leafy green vegetables, 1/2 cup cut-up raw or cooked vegetables, or 1/2 cup vegetable
• Fruits: 4 to 5 servings a One serving is one medium fruit, 1/2 cup fresh, frozen, or canned fruit, or 1/2 cup fruit juice.
• Fat-free or low-fat dairy products: 2 to 3 servings a One serving is 1 cup of milk or yogurt or 1 1/2 ounces of cheese.

●       Lean meats, poultry, and fish: six 1-ounce servings or fewer a day. One serving is one ounce of cooked meat, poultry, fish, or one egg.

• Nuts, seeds, dry beans, and peas: 4 to 5 servings One serving is 1/3 cup nuts, two tablespoons peanut butter, two tablespoons of seeds, or 1/2 cup cooked dried beans or peas, also called legumes.
• Fats and oils: 2 to 3 servings a One serving is 1 teaspoon soft margarine, 1 teaspoon vegetable oil, one tablespoon mayonnaise, or 2 tablespoons salad dressing.
• Sweets and added sugars: 5 servings or fewer a One serving is 1 tablespoon sugar, jelly, or jam, 1/2 cup sorbet, or 1 cup lemonade.

(Hot off the Press! There is a new caution flag out for the DASH Diet. DASH-preferred items contain excessive perchlorate, a compound found in water sources, and certain foods used in making rocket fuel and fireworks. The diet’s preferred fruits and vegetables are sources of perchlorate, mainly when grown with contaminated water or fertilizers.

Indeed, the hypothetical high-nitrate DASH Diet pattern exceeds the World Health Organization’s Acceptable Daily Intake for nitrates by 550% for a 60-kg adult. The presence of excess nitrates and nitrites in food is associated with an increased risk of gastrointestinal cancer. ⁽⁹⁾

What to do? Choosing organic produce, washing fruits and vegetables thoroughly, and staying informed about your food sources help mitigate this risk.

2.   Regular Physical Activity

Exercise drives blood flow to the brain. Exercise drives blood flow to the heart. Exercise improves cerebral function, brain size, and circulation. ⁽¹⁰⁾ Moderate to vigorous physical activity controls weight, reduces cholesterol, and maintains blood pressure. Exercise aids in producing brain-derived neurotrophic factor (BDNF), a protein that promotes the survival of nerve cells. ⁽¹¹⁾

Types of Exercise for Optimal Benefits

The best approach combines aerobic exercises (walking, swimming, or cycling) and strength training. Aerobic exercise increases heart rate and improves heart and lung health. Strength training maintains muscle mass. ⁽¹²⁾

Starting and Maintaining an Exercise Routine

For adults over 35, start low (weights) and go slow. Choose activities you enjoy and listen to your body. The American Heart Association recommends at least 150 minutes of

moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly combined with moderate- to high-intensity muscle-strengthening activity on at least two days per week. ⁽¹³⁾

3.   Mindful Stress Management

Human beings need stress. “Good” stress can be challenging. “Good” stress motivates us to get up and do what needs to be done. “Good” stress is positive for well-being, encourages us to try new things, learn new skills, step outside our comfort zone, and is motivational to tackle challenges in everyday life. ⁽¹⁴⁾

“Bad” stress happens when real or imagined tasks are no longer doable. “Bad” stress manifests as anxiety, depression, panic attacks, muscle tension, headaches, fatigue, nausea, vomiting, dizziness, profuse sweating, increased thirst, visual difficulties, jaw clenching, indigestion, heartburn, constipation or diarrhea, heart disease including high blood pressure, heart attacks, and strokes, hyperglycemia leading to diabetes, irregular menstrual cycles, and immune deficiencies leading to chronic recurrent infections. ^(15-16)

Cortisol-The Stress Hormone

Cortisol, produced in the adrenal glands, is nature’s reaction to high-stress situations. When triggered due to a perceived danger or stressful encounter, cortisol raises heart rate and blood pressure to meet the challenge. Who hasn’t experienced the “adrenaline rush” when confronting a mountain lion? It’s either him or me. Once we subdue the mountain lion, our cortisol levels drop back to almost imperceptible, ever ready for the next challenge.

(Consider this reaction as akin to computer programs that reside in your screen’s taskbar. When the need to verify the internet connection arises, we simply click on the corresponding icon, causing its interface to emerge. After making the necessary adjustments, we click again, prompting the program to minimize back into its icon form, patiently awaiting the next instance when its services are required.)

Chronic stress in the modern era relentlessly compounds, denying us genuine respite. As one stressor piles upon another, cortisol levels remain persistently high. This constant elevation of

cortisol, over time, leads to consistently raised blood pressure, which significantly accelerates the aging process of our cardiovascular system. ⁽¹⁷⁾

Chronic stress also profoundly impacts the brain, triggering a cascade of effects that begin with increased bone marrow activity and culminate in the activation of the amygdala. This small, almond-shaped region, nestled between the temporal lobes of the cerebrum, plays a crucial role in processing emotions and linking them to other essential brain functions. The amygdala serves as a nexus, connecting our emotional experiences to learning, sensory input, and the formation of memories, thereby ensuring that our emotional responses are deeply intertwined

with our cognitive processes. ⁽¹⁸⁾

When activated, the amygdala generates inflammatory proteins, termed cytokines, damaging blood vessels, hormonal balance, and cognitive function. Prolonged stress permanently affects brain structure and function, particularly in the areas responsible for memory and emotion regulation. ⁽¹⁹⁾

How to (Better) Handle Stress

Mindfulness and relaxation techniques are effective methods for managing stress. Meditation, yoga, and mindful breathing exercises significantly reduce stress levels. These practices calm the mind and positively impact heart rate and blood pressure. ⁽²⁰⁾

Implementing Stress Management in Daily Life

Incorporating stress-reduction techniques into everyday life does not need to be stressful. (Pun intended.)Taking short, regular breaks during the workday for deep breathing or engaging in yoga sessions a few times a week can significantly improve your outlook and response to stressful triggers. Engaging in healthy coping methods is a crucial first step in managing stress effectively.

4.   Great Sleep

The Essential Role of Sleep in Health

Sleep plays a critical role in brain and heart health. From cognitive function to cardiovascular resilience, sleep impacts every aspect of life. Adequate sleep is measured in quantity and quality, and its benefits extend far beyond feeling rested.

Quality sleep contributes to memory consolidation and learning and helps maintain a healthy heart. Creating a sleep-conducive environment and addressing sleep disorders like insomnia and sleep apnea are vital components of our anti-aging protocol.

Sleep and Heart Health

Sleep is a time of rest and recovery for the heart. Lack of sleep is associated with higher risks of heart disease, hypertension, and stroke. Shortened sleep duration is linked to disruptions in metabolic processes like glucose metabolism, blood pressure, and inflammation, leading to cardiovascular disease and diabetes mellitus. ⁽²¹⁾

Sleep and Brain Health

Great sleep is essential for adequate cognitive functions such as memory, learning, and emotional regulation. During sleep, the brain removes toxins that accumulate during waking hours, a process crucial for maintaining cognitive health and consolidating memories and learning. Chronic sleep deprivation leads to mental deterioration. ⁽²²⁾

Healthy Sleep Practices

Creating a sleep-conducive environment and establishing a regular sleep schedule is vital for health and well-being. A sleep-conducive environment includes minimizing exposure to blue light from screens before bedtime, ensuring a comfortable sleeping environment, and having a consistent daily routine. Striving to wake up and go to bed at the same time every day while avoiding stimulants such as caffeine, energy and sugary (soda) drinks, and heavy meals before bedtime improves sleep quality. ⁽²³⁾

Addressing Sleep Disorders

Sleep disorders such as insomnia and sleep apnea can significantly impact heart and brain health. Seeking medical advice for these conditions is crucial, as sleep disorders are harbingers of hypertension, stroke, coronary heart disease, irregular heartbeats, abnormal cholesterol levels, high blood sugar, increased waist circumference, increased risk for the development of type 2 diabetes, and lower levels of melatonin, which leads to depression, anxiety, and panic attacks. ⁽²⁴⁾

5.   Maintaining Healthy Blood Pressure

Maintaining healthy blood pressure is essential for heart and brain health. Hypertension is a significant risk factor for heart disease, stroke, and cognitive decline. Lifestyle changes, regular monitoring, and, if necessary, medication are the building blocks for managing blood pressure.

Impact of High Blood Pressure on Heart Health

Hypertension strains the heart, forcing it to work harder to pump blood. This leads to various heart-related issues, including heart failure, heart attack, and hypertensive heart disease.

Consequences for Brain Health

High blood pressure is detrimental to the brain. Hypertension is associated with an increased incidence of vascular dementia, the second most common form of dementia after Alzheimer’s disease. High blood pressure damages and narrows the blood vessels in the brain, leading to reduced blood flow and damage to brain cells. ⁽²⁵⁾

Managing Blood Pressure

To manage blood pressure effectively, lifestyle changes include eating a balanced, low-sodium diet, engaging in regular physical activity, maintaining a healthy weight, limiting alcohol, and avoiding tobacco use. In some cases, medication is necessary to control high blood pressure.

Monitoring blood pressure regularly is essential, especially as one matures, as hypertension often presents with no symptoms. Regular check-ups with a healthcare provider can help keep track of blood pressure and ensure issues are addressed promptly.

6.   Supplements and Natural Compounds: Dr. C’s Magnificent 7

Brain and cardiac health treatment is complete with a little outside help from our friends. Trans-resveratrol, omega-3 fatty acids, medium-chain triglyceride oil (MCT), Vitamin D, probiotics, methylated B vitamins, and magnesium-l-threonate constitute our “Magnificent 7” brain recovery supplements.

The “Magnificent 7” improves blood flow to the brain, reduces neuroinflammation, recharges the cell’s powerhouse, the mitochondria, and stimulates energy production (ATP).

(1)   Trans-Resveratrol

Resveratrol is a natural polyphenol compound in grapes, berries, peanuts, red wine, and giant knotweed. Trans-resveratrol is a highly purified and potent age-defying polyphenol derived from Japanese knotweed. Japanese knotweed-derived trans-resveratrol ensures a standardized, concentrated product that maximizes resveratrol’s bioavailability and effectiveness. ^(26-28)

Unlike nearly all of the 350 other (cis) resveratrols on the market, 95% pure trans-resveratrol epigenetically stimulates longevity and drives cellular respiration. Trans-resveratrol (RSV) protects cells from oxidative stress, supports cardiovascular health, reduces inflammation, resists neoplastic cell changes, and enhances memory, cognition, and bone strength.

Trans-Resveratrol and the Heart

Trans-Resveratrol Improves HDL (Good) Cholesterol and Reduces LDL (Bad Cholesterol) ^(29-30)

A study of middle-aged and elderly mice found a significant difference in cholesterol levels with early treatment. (A five-month-old mouse is equivalent to ages 39-47 in human years, and a seven-month-old mouse is equal to ages 56-69.)

Lipid Parameters	5 Month Old Mouse	7 Month Old Mouse
HDL	Increased 86%	Decreased 15%
LDL	Decreased 40-56%	Decreased 39%
HMG-Co Synthase	Increase 75%	Decrease 36%
HMG-Co Reductase	Increase 46%	Decrease 26%

(HMG-Co synthase and reductase are the enzymes that control cholesterol synthesis.) On average, resveratrol reduces total cholesterol by 7.65 mg/dL.

Another study concerning the cardioprotective properties of trans-resveratrol found an increase in nitric oxide (NO) and a decrease in lactate dehydrogenase levels, increasing blood flow to the heart and brain. ⁽³¹⁾

RSV reduces the incidence and duration of ventricular tachycardia (VT) and ventricular fibrillation (VF), prevents damage to blood vessels, reduces low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol), and prevents blood clots. ⁽³²⁾

(Apropro to nothing, trans-resveratrol reduces relative cardiovascular risk (RR)

dose-dependently with red, but not white wine consumption. A significant risk reduction (RR: 0.66, 95% CI 0.57-0.75) was associated with moderate (1-2 drinks or 150-300 mL/d) versus no

wine consumption.) ⁽³³⁾

Trans-Resveratrol and the Brain

In addition to its well-documented, potent antioxidant and anti-inflammatory properties, trans-resveratrol is neuroprotective, combating age-related cognitive decline. ⁽³⁴⁾

200 mg per day of trans-resveratrol enhances memory, attention, language, and cognition by increasing blood flow to the brain. ^(35-36) Increasing essential nutrients and oxygen to the cerebral nervous system enhances cognitive function. ⁽³⁷⁾ Trans-resveratrol activates the expression of brain-derived neurotrophic factor (BDNF), supporting the growth and maintenance of brain cells. ⁽³⁸⁾ Trans-resveratrol inhibits Alzheimer’s disease-associated beta-amyloid plaque formation. ⁽³⁹⁾

Trans-resveratrol prevents amyloid-induced neuronal changes and high-fat diet-induced cognitive decline. ⁽⁴⁰⁾ It reduces LDL-(bad cholesterol) oxidized levels and improves

lipid-lowering efficacy in hepatic cells while triggering neuroprotective signals. ⁽⁴¹⁾

(2)   Omega-3 Fatty Acids ^(42-43)

Omega-3 fatty acids, particularly EPA and DHA, are a significant constituent of cell membranes. They reduce irregular fat metabolism, enhance cognition, and strengthen learning abilities.

Omega 3s create a favorable anti-inflammatory environment that reduces brain swelling, ischemia, leukocyte infiltration, and the production of pro-inflammatory brain chemicals.

Omega-3 fatty acids found abundantly in fish oil reduce inflammation, lower the risk of heart disease, and support brain function.

Dose: Omega 3, Omega 6 Fatty Acids: 1000-4000 mg/d 

(3)  Medium Chain Triglyceride (MCT) Oil ⁽⁴⁴⁾

Glucose utilization, i.e., sugar, the brain’s primary energy source, is often impaired by wear and tear, stress, and aging. Ketones, derived from “good” fats, serve as an alternative fuel source with the added benefit of requiring less digestive energy and better assimilation.

Medium-chain triglycerides (MCTs), naturally occurring fats found in coconut and palm kernel oil and high-fat dairy products like butter and cheese, are “good” ketones. They improve focus and cognition, burn fat, and reduce weight.

MCT coconut oil acts as an antioxidant, increasing endogenous glutathione production. It is also a powerful detoxification agent and can increase cerebral blood flow by as much as 40%.

Dose: MCT Oil

Days 1-3: 5-7g (1 teaspoonful) Days 3-7: Up to 10g (2 tsp.)

Day 8: 14g dose of MCTsp of TbspMO.

(4)    Vitamin D₃ ⁽⁴⁵⁾

Vitamin D3 aids neurotransmitter production, memory storage, planning, information processing, and new memory formation. Vitamin D 3 increases neuron synapse density and nerve growth in the brain, shielding the body from depression, Alzheimer’s Disease, and dementia.

Vitamin D3 activates neuroprotective brain chemicals and is an anti-inflammatory agent with activity against TNF, interleukins 1,6, NF-Beta, and p65 cytokines. (Cytokines are inflammatory chemicals produced in the brain’s microglial cells in the face of injury, ischemia, or neurodegeneration.)

Low Vitamin D levels result in diminished brain function.

Serum laboratory values of 25 hydroxy Vitamin D are “Normal” at 30-100 ng/dl. Vitamin D’s peak performance is 50-80 ng/dl.

Dose: Vitamin D 3

Typical: 5000-10,000 IU @ bedtime or 50,000 IU Vitamin D2 once weekly.

To calculate the correct Vitamin D dose:

1. Every 1000 IU supplementation raises 25 OH D serum values by about 8 ng/dl in approximately 3

Example: 25 OH Vit D = 30 ng/dlGoal 50-80 ng/dl Supplement with Vitamin D3 4000 IU (4×8=32)

+30=62 ng/dl expected.

2. Exposure to the sun for 20 minutes without sunscreen is equivalent to 20,000 IU/d.

(5)  Probiotics/Prebiotics Probiotics

Approximately 100 trillion tiny, living organisms, akin to bacteria and yeast, reside within our gastrointestinal tract. The “pro-” in probiotics are the organisms that provide health benefits. ⁽⁴⁶⁾

Lactobacillus and Bifidobacterium, two dominant species among the diverse array of gastrointestinal (GI) bacteria, stand out as the primary focus of our interest due to their probiotic properties. These beneficial microorganisms are available through the consumption of fermented vegetables and beverages. Traditional foods such as sauerkraut, kimchi, beet kvass, and coconut water kefir serve as rich sources of these probiotic species.

Probiotics aid in cognition, learning, and memory.

Soil-derived probiotics blend 5 Bacillus spores to recondition the GI tract, maintain a healthy gut barrier, and improve overall immunity. ⁽⁴⁷⁾

Dose: Probiotics

25 to 100 billion units daily Administer with prebiotics and fiber. Spore-Based Probiotics

½ cap daily x 7 days, then 1 cap daily x 7 days, then 2 caps daily

Prebiotics

Prebiotics are indigestible foodstuffs, namely fiber, acting as a food source for probiotics. Prebiotics improve insulin sensitivity, mineral absorption, bone mineral density, appetite control, and weight management. ⁽⁴⁸⁾

Chicory, Jerusalem artichokes, green and root vegetables, flaxseeds, chia, and psyllium husks are nature’s “natural” prebiotics. ⁽⁴⁹⁾

Prebiotic supplements include inulin, insoluble corn fiber, and potato starch. ⁽⁵⁰⁾

Dose: Prebiotics ⁽⁵¹⁾ Dietary fiber: 25-38g Prebiotic fiber: 5 20 g Resistant starch: 20 g

(6)       Glutathione ⁽⁵²⁾

Glutathione, a tripeptide, is the most abundant organic compound in the brain. It acts as an antioxidant, protecting neurons from nitric oxide-mediated cell death. Glutathione is also a powerful liver detoxification agent. Incidentally, it reduces, albeit temporarily, spasticity and tremor in Parkinson’s Disease.

Dose: Glutathione

50-100 mg 1-2 times/day orally in liposomal base or

600-1000 mg IV push (diluted in 3 cc NSS) over 5 minutes.

(7)     Magnesium L- Threonate ⁽⁵³⁾

Magnesium L-Threonate increases brain synapse density, improves cognition, learning, and memory, and promotes relaxation and sleep. Magnesium combined with l-threonine greatsignificantlyeases the cerebrospinal fluid concentration of magnesium in the brain and spinal column, improving alertness and short and long-term memory by nearly 100%.

Dose: Magnesium L-Threonate:

Magnesium 144 mg

L-Threonate 2000 mg

Integrating Supplements into Your Routine

Taking a proactive approach to heart and brain health can be as simple as incorporating the “Magnificent 7” into your daily routine. When combined with a balanced diet, regular exercise,

effective stress management techniques, and sufficient restorative sleep, these seven essential supplements can significantly enhance overall well-being.

By making a conscious effort to include these supplements in your health regimen, you are taking a crucial step towards optimizing your cardiovascular and cognitive functions while also supporting your body’s natural defenses against the wdaily life’s and tear of dracing a holistic approach to wellness leads to a more vibrant, resilient, and fulfilling existence, empowering you to live life to the fullest.

Conclusion

Maintaining a healthy heart is intrinsically linked to preserving a healthy brain. By incorporating our six fixes—balanced nutrition, regular physical activity, effective stress management, adequate sleep, healthy blood pressure, and the “Magnificent 7” supplementation regimen, you are safeguarding your physical health and ensuring your cognitive abilities remain strong as you mature.

Summary

Dr. C’s 6 Healthy Heart, Healthy Brain Fixes

1. Balanced Nutrition
2. Regular Physical Activity
3. Mindful Stress Management
4. Great Sleep
5. Maintaining a Healthy Blood Pressure
6. A Little Help from our Friends: C’s “Magnificent 7 Supplement Regimen

 

Dr. C’s Magnificent 7

1. Trans-Resveratrol
2. Omega 3 Fatty Acids
3. MCT Oil
4. Pre and Probiotics
5. Vitamin D
6. Glutathione
7. Magnesium L- Threonate

 

Disclaimer

While I am a physician, I am not your physician. The information in this article is for educational purposes only. As always, consult your healthcare provider before starting any new regimen, as supplements can sometimes interact with medications. No one size fits all.

XXXXX

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