A Vitamin a day for your brain: Multivitamin supplements may improve memory and slow cognitive aging in older people

Researchers find evidence that daily multivitamin supplements improve memory and slow cognitive aging in older adults

A daily multivitamin supplement may not only improve memory, but also delay cognitive aging in older people, according to a vast study involving over 5,000 American adults, 500 of whom were monitored physically for two years. These findings could make it possible to preserve the brain health of older people at lower cost.

The World Health Organisation (WHO) estimates that over 55 million people have dementia worldwide, with Alzheimer’s disease accounting for 60 per cent to 70 per cent of cases.

According to the organisation’s estimates, with an aging population, this figure is set to rise exponentially in the coming years, reaching 152 million people by 2050.

This public health problem has a cost — estimated to be more than US$818 billion (RM3.8 trillion) annually in 2017 — and which could more than double by 2030.

This also weighs heavily on carers, the people who support loved ones with disabilities or loss of independence. This gives researchers all the more reason to focus on finding sustainable solutions for preserving the cognitive functions of older people.

This is the aim of the Cocoa Supplement and Multivitamin Outcomes Study (Cosmos), a large-scale study conducted in the USA (21,442 participants aged 60 and over) to determine the impact of different types of dietary supplements on cardiovascular health, cancer and other diseases.

For this latest instalment, researchers at Mass General Brigham focused more specifically on the effectiveness (or otherwise) of taking one multivitamin supplement per day, compared to a placebo, on memory and overall cognition. They followed 573 participants in person for two years, and also evaluated the results of a combined analysis of three different studies.

“Cognitive decline is among the top health concerns for most older adults, and a daily supplement of multivitamins has the potential as an appealing and accessible approach to slow cognitive aging,” said the study’s first author, Chirag Vyas, quoted in a news release.

Slowing global cognitive aging by around two years 

Published in  The American Journal of Clinical Nutrition, the research was conducted in two phases. The clinical study first showed “a modest benefit” for daily multivitamin intake, compared to the placebo, on global cognition over the two years of follow-up, but “a statistically significant benefit” on episodic memory.

But it was the meta-analysis that highlighted “strong evidence of benefits for both global cognition and episodic memory.” All this led the researchers to suggest that taking a multivitamin every day was effective in slowing overall cognitive aging by the equivalent of around two years, again compared to taking a placebo. 

“The meta-analysis of three separate cognition studies provides strong and consistent evidence that taking a daily multivitamin, containing more than 20 essential micronutrients, helps prevent memory loss and slow down cognitive aging,” explains Chirag Vyas. 

Senior author, Olivia Okereke, concludes: “These findings will garner attention among many older adults who are, understandably, very interested in ways to preserve brain health, as they provide evidence for the role of a daily multivitamin in supporting better cognitive aging.”

A previous COSMOS study looked at the benefits of cocoa flavanols on cognitive function. Researchers then reported that taking a daily supplement of cocoa extracts had no benefit on cognitive function, except in people with a poor-quality diet. — ETX Studio

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Here's a diet to help you live a long life

 

The sooner one starts eating healthy, the better, but research shows that even making the appropriate dietary changes in one’s 80s can lead to a longer life. — dpa

 

Humans have sought the fountain of youth and long life for millennia.

For longevity at least, scientists think they’ve found a potent intervention: proper nutrition, which, in contrast to our genetic makeup and certain living conditions, is alterable.

And it appears that not only what and how much we eat is important, but also when.

In an article published in the journal Cell, gerontologists Professor Dr Valter Longo and Dr Rozalyn Anderson examine hundreds of ageing and nutrition studies on simple organisms, laboratory animals and humans, and combine them with their own studies to come up with a “longevity diet”.

Lovers of calorie bombs such as burgers, chips and cola, or comfort foods like white chocolate, will be disappointed.

The two experts link limited calorie intake and periodic fasting to a lower disease risk and longer life expectancy.

Their longevity diet calls for 45%-60% of calories from non-refined complex carbohydrates, 10%-15% from mostly plant-based proteins, and 25%-35% from mostly plant-based fats.

Translated into practical terms, this means: “Lots of legumes, whole grains and vegetables; some fish; no red meat or processed meat and very little white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate,” says Prof Longo.

While meat lovers may turn their noses up at the sound of the diet, his recommended “recipes for longevity” include couscous with mixed fish, tomatoes, almonds and garlic; Tuscan bread salad; and pasta with eggplant and tomato sauce topped with ricotta salata, which hardly sound unpalatable.

The longevity diet also calls for restricting eating to an 11-12 hour timeframe daily and a few yearly cycles of five-day fasting-mimicking diets – a low-calorie meal plan developed at the Longevity Institute that’s formulated to simulate the body’s fasting state.

Must be adapted

Prof Longo and Dr Anderson emphasise that their longevity diet should be adapted to individuals based on sex, age, lifestyle, health status and genetics,

This is as no diet is equally suited, say, to a physically fit 20-year-old and a 60-year-old with a metabolic disorder.

People over age 65 may need to increase protein intake to prevent frailty and diseases resulting from reduced bone or muscle mass, or low blood cell counts, they write.

According to German Institute of Human Nutrition Department of Nutrition and Gerontology head Dr Kristina Norman, modifications of this kind are very important.

“It’s often difficult in old age to ingest sufficient protein, too little of which can cause muscle loss and increase the risk of falling and breaking a bone.

“Eating somewhat more meat than generally recommended can therefore be advisable.”

She sees many parallels in the proposed diet with familiar dietary recommendations, e.g. those of the German Nutrition Society (DGE), as well as an eating plan aimed at healthy – and environmentally responsible – nutrition proposed by scientists some time ago.

“Contrary to popular belief, recommendations on healthy eating don’t change every few years – for the most part, they’re highly stable,” she notes.

“The Longo study can be regarded as old hat, but the matter has been reassessed and backed by stronger evidence.”

Never too late

In the view of Dr Bernhard Watzl, former head of Hamburg-based Max Rubner Institute’s Department of Physiology and Biochemistry of Nutrition, which advises Germany’s Federal Ministry of Food and Agriculture on consumer health protection in the nutrition sector, the overarching finding in the Cell review is that the quantity and quality of nutrition are key to long life.

“It’s better to consume too few calories than too many,” he says, adding that “The more demands that are placed on a system, the greater the wear it’s subjected to.”

So it’s important, he says, to keep demands at low levels.

As regards fasting, Dr Watzl is less convinced by the available data than Prof Longo and Dr Anderson are.

“Fasting is only for people unable to limit their calorie intake,” he says.

In such people, temporary abstinence from food can help to resensitise certain receptors in the body.

While he stresses it’s never too late in life to start eating healthily, Dr Watzl says sooner is better than later when it comes to preventing diseases that develop gradually over decades.

Prof Longo cited a Norwegian study that found even 60- to 80-year-olds gained several years in life expectancy when they followed many of the recommendations that are also part of the longevity diet.

The biggest gains, according to the study, came from eating more legumes, whole grains and nuts, and less red and processed meat.

Dr Watzl sees the dietary trend towards more wholemeal bread and muesli positively, but says “too much cheese or sliced sausage is often put on the bread – or white bread is eaten.”

He’s also critical of heavily-processed foods, not only because of the additives, but also the quick nutrient availability, which he says overtaxes metabolism.

ALSO READ: Ultra-processed foods are bad for your mind, heart and life

To optimise their longevity diet, Prof Longo and Dr Anderson advise personalising it in consultation with a nutrition specialist.

They also recommend focusing on smaller, more tolerable changes, rather than large ones that cause major weight loss followed – when the diet is abandoned – by a rapid “yo-yo-like” regain of fat.

“We propose that the longevity diet would be a valuable complement to standard healthcare and that, taken as a preventative measure, it could aid in avoiding morbidity, sustaining health into advanced age,” they write. – By Gisela Gross/dpa 

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Dangerous Older Drivers: A Car is a Lethal Weapon

“She only drives to the store”.

“He doesn’t drive at night, he just drives to the doctor and to church”.

Imagine the justifications people can invent to allow dangerous aging parents to stay behind the wheel. These are statements from family members whose elder is no longer safe to drive, but they’re still driving.  No one has the guts to ask Dad or Mom to stop.   Since most accidents happen within 3 miles of home, the “only to church” or “only to the store” is not safer than anywhere else.

The National Safety Council publishes a journal called Family Safety and Health, and in its Fall, 2012 issue, an article, “Time to Hand Over the Keys” appears.  I was interviewed for the article.  As a former personal injury lawyer, I represented hundreds of victims of car accidents, some caused by older drivers who never should have been on the road.  That dangerous driver could be your dad, your grandma or your aunt.  The next generation needs to see the problem and face the fear about confronting it.

Research indicates that most people, when approached respectfully, will voluntarily give up driving.  However, “ most people” does not include the very stubborn, those in denial, and those elders with the kind of cognitive impairment that prevents them from actually understanding how impaired they are.  With those folks, their families desperately need a strategy.

Here’s a sampling of parts from the strategy I advocate that you use.

First, recognize the problem.  A car is a lethal weapon whether your elder is driving it a block from home or across the city.  It is not a safer weapon because your elder is closer to home.  That’s a fanatasy. Give it up. I met an 84 year old who was behind the wheel when he accidentally hit and killed his best friend in the driveway of his own apartment building.

Next, be honest and respectful and talk to your aging loved one about his or her driving. If you’ve see grandma careen across the street cutting off other cars, unaware of their presence, it’s time to gently ask her to give up the keys.  Try a one-on -one conversation first.

Next, add allies to your approach if the one-on-one is not successful.  Bring in a trusted friend, other family, or anyone Dad likes best.  Bring up the subject kindly and with acknowledgement that giving up driving is huge and that it means losing independence.  Use an outside professional if this doesn’t work.

Make alternative transportation arrangements.  If your elder lives in an urban area, many resources may be available for elders, from community vans to carpools from senior centers.  Beware of putting cognitively impaired elders on buses. They may be confused and get lost.  Rural dwellers must usually rely on family and friends to transport them.  The burden on adult children may stop them from facing the issue of a parent’s dangerous driving.

If the elder is too dangerous to continue driving, get rid of the car if you can.  Sometimes a caregiver can do the driving and the aging person keeps the car. If there is no caregiver or someone else’s car is used to transport, the elder’s car is a sad reminder and a temptation you don’t want kept in the driveway.  It’s too easy for Dad to get a duplicate set of keys made.

Use the law as a last resort.  The primary care doctor may be of help if willing to report the danger or need for retesting to the department of motor vehicles.  Some states allow you to report a dangerous driver and ask for license retesting anonymously.  The courts can be used to protect elders who are a danger to themselves or others. Guardianship can be used in extreme cases to give family permission to take the car away.

Some older drivers are fine, like my mother in law, Alice, 90.  She limits her driving to daytime. She is still quite sharp, has a great memory and sense of direction and pays attention to what is on the road.  I wouldn’t classify her as dangerous, but she’s in the minority at her age.

Asking an aging loved one to give up driving takes courage. It can draw extreme resistance, anger and refusal.  Facing that possibility requires a plan and perhaps a family conference before approaching a particularly difficult elder.  I urge you to find your courage if your elder is scaring you when he or she gets behind the wheel.  Sometimes elders know it’s time and will give up driving willingly when asked.  You might be lucky.  In any event, it’s time to take your chances if this article reminds you of anyone close to you.


By Carolyn Rosenblatt, Forbes Contributor

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Healthy Ageing

Keep busy, sweat it out, and embrace the years. These are some simple tips on healthy ageing. 


 
THE golden rules of healthy ageing are very simple: eat right, exercise, be your age and do not smoke. Most of all, focus on being happy and don’t forget your life goals.

To embrace the years with positivity, says Professor Makoto Suzuki, 87, one should look at them as chouju, meaning “celebrating long life” in Japanese. “The onus is on us to focus on quality, and work on having many momentous occasions.”

Suzuki, chief director of the Okinawa Research Center for Longevity Science, was speaking to a captive audience at the 1st World Congress of Healthy Aging, in Kuala Lumpur last Wednesday. The title of his talk was, Secrets Of The Okinawan Centenarians’ Longevity.

This specialist in cardiology and gerontology had moved to Okinawa from Tokyo to accept a tenure with the University of Ryukyus 35 years ago. He also had a role model in his own mother, who passed away last year, at the age of 100 years and 10 months.

Forget the wrinkles: Keep active, eat moderately and embrace the years, says Professor Makoto Suzuki, happily posing for a photo with his wife, Yoko.

 

From the lessons gathered from a community that boasts the highest and healthiest longevity rates in the world, Suzuki says a diet laden with vegetables, but less meat, plays a big part in healthy ageing. The goal is to maintain the same body weight one had at the age of 30.

Statistics from 2006 show that women in Okinawa have an average life expectancy of 87 years, about 10 years higher than that of the men. (In Malaysia, life expectancy averages 73.17 years.)

“The Okinawans have a custom of saying ‘harahachibu’ before each meal. This is a reminder not to overeat. Preferably, one should stop when the stomach is about 70% full,” Suzuki says, when met after his talk at the KL Convention Centre.

He also points out that the Okinawan diet is rich in anti-ageing ingredients such as polyphenol, phytoestrogen, isoflavones and good amyloids. These are commonly found in bitter gourd, soybean products like tofu (Okinawa is especially famous for its silky beancurd), brown rice, cereals and fatty fish.

Okinawans also favour the use of mugwort (artemisiabulgaris), touted for its medicinal qualities. Its leaves are dried, ground and used to flavour grilled meats and vegetable stir frys.

Exercise also comes into the equation and Suzuki advises the young to start as early as possible as the effective benefits of that lessens after the age of 40.

The dapper Tan Sri Dr Ahmad Mustaffa Babjee feels it’s important to follow the ways of nature.
 

As an archer and mountain climber himself, he emphasises that the elderly must find a way to sweat it out. Since his move to the flat plains of Okinawa, he has exchanged his climbing gear for a hoe because his wife, Yoko, has a farm where they spend most of their weekends.

For them, as with the majority of Okinawans, it is simply a matter of maintaining ikigai, the Japanese equivalent of raison d’être.

“Don’t worry about the wrinkles or being slow. Just be busy,” says Suzuki, who still lectures and conducts research at Ryukyus.

Inevitably, talk of active, healthy living leads to the question of bedroom frolics – which turns the hearty professor a shade of pink. Although he is not telling, from his exchanges with Yoko, 80, a homoepath, one gathers they are “quite active”.

“Funnily, I asked an Okinawan centenarian the same question but he refused to answer me. However, his wife said it is because of her that he is still healthy,” Suzuki says, laughing.

Death is also inevitable, but for the elderly in that island, what’s far more important than the end of one’s days is the role of the community in ensuring that they have a place in society.

“Elderly people need to have a sense of belonging, to know their role in a family is still valued. One of the reasons why the centenarians of Okinawa are able to lead a happy life is because they are revered by the younger people,” he says.

Suzuki elaborates on a daily ritual called ugan, during which the Okinawans pay respect to their ancestors at the family altar, and air their grievances to the dead. This has a therapeutic effect for the living, as it helps to alleviate stress.

On that loaded issue, fellow speaker Professor Suresh Rattan says mild stress is necessary for healthy living because it helps one stay alert and active. Exercise is one example of beneficial stress, as are brain teasers and games (like Sudoku), all of which help to keep the body flexible and the mind nimble.

Suresh, 57, a biogerontologist at the University of Aarhus’ Department of Molecular Biology in Denmark, spoke about Healthy Ageing – From Molecules To Hormesis. 

On the home front, a specialist in healthy ageing at Pantai Medical Centre, KL, says often, senior citizens are not encouraged to keep pushing themselves, both physically and mentally.

“The Malaysian mindset is that old people should not exert themselves. As a result, their physical and mental faculties are left to decline,” says Dr Rajbans Singh, 52.

To have wellness and health in old age, it is crucial for an individual to take a proactive stand, like taking up tai chi, for example.

It may also be necessary to abstain from fast food and fizzy drinks, Dr Rajbans adds, because the high fat, sugar and sodium contents of these foods can lead to or aggravate conditions like hypertension and diabetes.

For Tan Sri Dr Ahmad Mustaffa Babjee, a fellow of Academy of Science Malaysia, acceptance of one’s age is crucial so that growing old can be seen as a positive, natural process. Do not, for example, tell others that you are 47 when you are in fact 74! Instead, learn to enjoy being your age.

“It is important to be what you are and follow the ways of nature,” says Dr Ahmad, 75, who still cuts a dashing figure with his long snowy locks and thick moustache.

As for death itself, he reckons that it will be similar to being under anaesthesia, hence there is no need to fear.
“I am more afraid of being lonely,” adds Dr Ahmad, who continues to drive his 4WD into the jungle for a spot of bird watching, wildlife photography and white water rafting.

Dr Tan Maw Pin, associate professor of geriatric medicine from Universiti Malaya, says the Malaysian government can do more for the elderly in terms providing much-needed facilities.

“One mistake the planners made was to omit the elderly from the nation’s development plan, believing that as ours is a caring nation, they will automatically be taken care of. This is very well for those who are wealthy and can afford to pay for elderly care. What about those who cannot?” Dr Tan asks.

Datuk Seri Dr T. Devaraj, chairman of Malaysian Hospice Council, notes that the family safety net that once existed has been weakened by urbanisation.

Today, it is not uncommon for young people to leave their parents behind as they migrate to bigger cities to seek employment, says Dr Devaraj, 87. Also, the elderly cannot assume that they can spend their twilight years in their children’s homes.

But leaving everything entirely to welfare is not the answer either, he adds.

Since the early days of Hospice, he had insisted that volunteers make home visits and not have the patients placed in a facility. This is so that their families, too, can play their part in the care-giving process.

“The idea is to have a sharing of responsibilities. If the state completely takes over, then family support will decrease,” adds Dr Devaraj. That, in turn, will make the elderly feel even more alienated.

The World Congress on Healthy Ageing was organised by the Malaysian Healthy Ageing Society.

By GRACE CHEN

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