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HLTH331 > Week 12: Nutrition and the brain > Flashcards

Week 12: Nutrition and the brain Flashcards

1
Q

Cognition

A

Process of acquiring knowledge and understanding, remembering and using info

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2
Q

Memory

A
  1. Sensory memory
  2. Working memory
  3. Long-term memory
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3
Q

Sensory memory

A

Remembering what you see in environment

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4
Q

Working memory

A

Used in execution of cognitive tasks

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5
Q

Long-term memory

A

Storage and recall of info over a long period of time

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6
Q

Memory formation

A

Involves changing the neurons involved in a neural activity and makes it easier to reactivate them in the future

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7
Q

Hippocampus

A

Involved in memory, learning and emotion, holds short term memories and transfers them to long term storage

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8
Q

Saturated fats and cognition

A

Increased saturated fats intake is associated with increased risk of cognitive impairment

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9
Q

What two things does increased saturated fat intake lead to?

A
  1. Increased risk of Alzeimer’s disease
  2. Perform worse on cognitive tasks
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10
Q

Why do saturated fats negatively impact cognition?

A
  1. Oxidative stress
  2. Reduced BDNF levels
  3. Increased insulin resistance
  4. Inflammatory response
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11
Q

Roles of brain-derived neurotrophic factor (BDNF)

A
  1. Neuroprotection
  2. Neuroplasticity
  3. Regulation of mood
  4. Long-term memory formation
  5. Neurogenesis
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12
Q

Neuroprotection

A

Protects existing neurons and encourages growth and differentiation of new neurons

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13
Q

Neuroplasticity

A

Ability of synapses to strengthen or weaken

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14
Q

Regulation of mood

A

Low levels of BDNF leads to mood disorders

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15
Q

What is low levels of BDNF associated with?

A

Neurodegenerative disorders such as Parkinson’s disease, Alzheimer’s disease and Huntington’s

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16
Q

Oxidative stress

A

Occurs when there is more free radicals than antioxidants

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17
Q

Free radicals

A

Atoms/molecules with unpaired electrons; highly reactive/unstable molecules that can cause damage to cells, proteins and DNA

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18
Q

Antioxidants

A

Substance that protects cells from damage caused by free radicals bc they provide a free electron to free radicals to stabilize them

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19
Q

Vitamin E supplementation

A

Antioxidants attenuate declines in cognition caused by a high fat diet

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20
Q

Inflammatory response and saturated fat

A

High-fat diet increases pro-inflammatory cytokines, causing more to cross the blood-brain barrier and act on the hippocampus to negatively affect its circuitry

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21
Q

Function of Omega-3 in the brain

A
  1. Structural component of brain cell membrane
  2. Neurotransmitter function
  3. Neuroprotection
  4. Brain development and function
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22
Q

What percentage of brain weight is from lipids?

A

50-60% (35% from omega-3 PUFAs)

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23
Q

How does omega-3 improve brain development and function?

A

Building blocks for proper fetal and early childhood brain development

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24
Q

What is Omega-3 deficiency associated with?

A

Elevated risk of developing depression, dementia, schizophrenia, bipolar disorder and ADHD

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25
Q

What omega-3 is more common in neuronal membranes?

A

EPA, can’t synthesize DHA

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26
Q

What does consumption of omega-3 improve?

A

Learning, memory and blood flow to brain

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27
Q

Potential mechanisms of omega-3s affect on cognition

A
  1. Reduction in oxidative stress
  2. Increased BDNF levels in hippocampus
  3. Facilitate synaptic plasticity
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28
Q

Mild cognitive impairment

A

Impaired mental processing that is noticeable but doesn’t interfere with independent living

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29
Q

Dementia

A

Several diseases that affect memory, thinking and the ability to perform daily activities

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30
Q

Omega-3 supplementation and mild cognitive impairment

A

Attenuates cognitive decline in those with mild cognitive impairment but not alzheimer’s

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31
Q

Omega-3 supplementation and cognition in healthy aging population

A

Increases cognitive performance

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32
Q

Omega-3s and depression

A

Decrease risk of depression and depressive symptoms in those suffering from depressive disorder

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33
Q

Omega-3 effect on people without depressive disorder

A

No effect

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34
Q

Sugar intake and cognition

A

Higher intake of sugary beverages is associated with lower total brain volume and poorer performance on tests of episodic memory

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35
Q

Sugar intake and incidence of dementia

A

More sugar=increased hazard ratio of developing dementia

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36
Q

Glucose facilitation effect

A

Phenomenon whereby following the ingestion of a glucose drink, there are transient improvements in cognitive performance bc of this acute carb consumption

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37
Q

Positive effects of acute carb consumption

A
  1. Long term memory
  2. Processing speed and reaction time
  3. Working memory performance (declarative and episodic memory)
  4. Executive function
  5. Attention
38
Q

What effect do more cognitively demanding tasks have on glucose loading?

A

More cognitively demanding tasks are more sensitive to the effects of glucose loading

39
Q

Study on cognitive tasks and glucose loading

A

Beneficial effect of glucose on memory was detected after the more cognitively demanding tasks (hand and key conditions)

40
Q

What is the only cognitive ability that doesn’t decline with age?

A

Vocabulary

41
Q

Glucoregulation

A

Ability to regulate blood glucose
Declines w age

42
Q

Elevated blood glucose and cognition

A

Leads to cognitive impairments in healthy population and diseased states such as diabetes

43
Q

Glycemic control and cognition

A

Improvements in glycemic control improve cognitive performance

44
Q

What produces the greatest degree of cognitive impairment?

A

Both poor glucose regulation and increasing age interact

45
Q

How does glucose administration effect cognitive performance?

A

Improves cognitive performance in those with worse glucoregulation but had little effects in people with better glucoregulation bc it attenuates the effects of poor glucoregulation

46
Q

What population does glucose have more of an effect on regarding cognitive functioning?

A

Older population

47
Q

Long-term exposure to simple sugar

A

Associated with cognitive decline

48
Q

In what population is the glucose facilitation effect more pronounced?

A

More pronounced in those with poor glucose regulation and in older populations

49
Q

How to improve glycemic control?

A

High fiber diet
Exercise
Weight management
Low GI foods
Protein consumption
Reduce carbohydrate consumption
Ingest omega’s

50
Q

Polyphenols

A

Micronutrient characterized by presence of multiple phenol (hydroxyl groups)

51
Q

Whats foods contain polyphenols?

A

Berries
Cocoa powder
Nuts and flaxseed
Coffee and tea
Vegetables and olives

52
Q

Effect of polyphenols on cognition

A

Reduced risk of developing dementia and improved cognitive performance in normal aging

53
Q

Potential mechanisms of the effects of polyphenols on cognition

A
  1. Decrease neuroinflammation
  2. Increase cerebral blood flow
  3. decrease oxidative stress
  4. Decrease inflammation
54
Q

High flavenoid diet and cognitive function

A

Significant improvement

55
Q

Polyphenols and BDNF

A

Significant increase

56
Q

Effects of acute polyphenol supplementation

A

Improved visual spatial memory and faster reaction time

57
Q

Potential mechanisms of acute polyphenol supplementation

A
  1. Improved cerebral blood flow
  2. Enhance BDNF concentration
  3. Improve connectivity of hippocampus
  4. Reduction in inflammation and oxidative stress
58
Q

Minerals associated with mental health

A

Zinc
B vitamins
Vitamin D

59
Q

Zinc deficiency

A

Associated with depressive symptoms, affects BDNF levels

60
Q

B vitamins

A

Associated with depressive symptoms

61
Q

Vitamin D

A

Associated with schizophrenia and depression

62
Q

How do bacteria communicate with the CNS?

A
  1. Producing neurotransmitters
  2. Secreting amino acids and short chain fatty acids
63
Q

Gut dysbiosis and cognition

A

Neuroinflammation caused by gut dysbiosis results in reduced BDNF, leading to cognitive impairment, anxiety and depression

64
Q

Healthy gut

A

Anti-inflammatory, results in increased BDNF, cognitive improvements, anxiety and depressive symptoms

65
Q

How does stress affect the microbiome?

A

Induces leaky gut leading to metabolic disease

66
Q

Prebiotic

A

Non-digestible food whose fermentation in the GI tract stimulates either bacterial growth or activity

67
Q

Probiotic

A

Living organism, that when consumed in adequate amounts, have positive effects on the body

68
Q

Probiotics and depressive symptoms

A

Attenuate depressive symptoms

69
Q

Microbiome and behavioural patterns

A

Colonization of germ free mice with microbiota from NIH swiss mice increased exploratory behaviour and hippocampal levels of BDNF
- behaviour transplanted along with microbiome

70
Q

Microbiome and non-spatial and working memory

A

Germ-free mice lacked non-spatial and working memory in response to novel object test and T-maze compared to SPF swiss webster mice
(absence of microbiome led to low exploration)

71
Q

Bacterial infection and memory

A

Bacterial infection causes stress-induced memory dysfunction in mice

72
Q

Treatment with probiotics for bacterial infections and cognition

A

Attenuates effects of bacterial infection and has positive effects on cognition

73
Q

Probiotic administration in older adults

A

Improves cognitive functioning, depressive symptoms and stress

74
Q

Mediterranean diet overview

A

Minimally processed plant-based diet based on the diet of those living in the Mediterranean region

75
Q

Mediterranean diet foods included

A

Extra virgin olive oil
Fruit
Legumes
Nuts and seeds
Vegetables
Whole grains
Lean meats, fish and dairy

76
Q

Mediterranean diet foods excluded

A

Red meat, refined and processed food and sugars

77
Q

DASH diet overview

A

Minimally processed plant-based dietary intervention for cardiometabolic conditions

78
Q

DASH diet foods included

A

Fruit
Lean meat
Low-fat dairy
Nuts
Vegetables
Whole grains

79
Q

DASH diet foods excluded

A

Fat intake
Red meat
Sugar containing beverages and sweets

80
Q

MIND diet overview

A

Minimally processed plant-based dietary intervention of cognitive decline and certain age-related neurodegenerative conditions

81
Q

MIND diet foods included

A

Beans, berries, olive oil, fish, green leafy vegetables, nuts, poultry, vegetables, whole grains

82
Q

MIND diet foods excluded

A

Butter and margarine
Cheese
Fried or fast foods
Red meats
Sweets

83
Q

What is the mediterranean diet linked with?

A

Low risk of cognitive decline, dementia and Alzheimer’s disease

84
Q

What does the MIND diet combine?

A

Components of mediterranean and DASH diets that have the compelling research for preventing cognitive decline

85
Q

MIND diet and cognitive decline

A

High adherence to MIND diet delays cognitive decline with aging

86
Q

Order of best diet for delaying cognitive decline

A
  1. MIND
  2. Mediterranean
  3. DASH
    ** all associated with less cognitive decline and lower risk of alzheimer’s
87
Q

Effects of MIND diet

A

Increased antioxidants
Increased gut microbiota
Reduced neuroinflammation
Reduced insulin resistance

88
Q

What is Omega-3?

A

Refers to the position of the final double bond in the molecular chain; 3 carbon molecules away from omega end of chain

89
Q

Which type of working memory shows greatest declines with aging?

A

Episodic

90
Q

Memory formation and neurotransmitters

A

Increased number of neurotransmitters and increased receptors at synapse

HLTH331 (9 decks)

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