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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How Depression Affects The Brain - Yale Medicine Explains

Depression takes a hefty physical, emotional and mental toll on its patients. — 123rf.com

 

"I AM so depressed; the store does not have my dress size."

"So depressing, I missed the first part of the show.”

We often hear statements where the term "depression" is used loosely, almost callously. Many assume it is synonymous with feeling sad.

But sadness is an emotion everyone experiences after a stressful life event, which is followed by the ability to get on with their lives. Depression, on the other hand, is a common mood disorder. People suffering from depression often experience persistent sadness and loss of interest which impair their daily functional ability.

In a depressed person, certain chemicals in the brain called neurotransmitters become imbalanced. These neurotransmitters are responsible for stabilising our mood, helping us focus and get proper sleep, among others.

Globally, 3.8% of the population suffer from depression, according to a 2023 estimation by the World Health Organisation (WHO).

Invisible pain

Y, a middle-aged businessman, had lost everything in a bad business deal. Gradually, his wealthy friends vanished from his life.

His mood was low most of the time, he isolated himself, lost his appetite as well as weight, and hardly slept. He lost confidence and was not motivated to get back on his feet.

It was only when he started expressing death wishes that his family brought him to seek treatment. With medication, psychotherapy (talk therapy) and good family support, he bounced back, started a new business and succeeded.

A person suffering from depression has low mood most of the days, for at least two weeks. This may be accompanied by feeling tired all the time, loss of interest in the activities they used to enjoy, loss of appetite and weight (some may overeat and gain weight).

In addition, one may suffer poor quality or excessive sleep, isolate themselves from their loved ones, lose interest in sexual activities, suffer from low self-confidence and feel unworthy.

Other common symptoms are loss of hope, loss of focus and concentration, memory impairment as well as having body aches and pains.

Worst-case scenario

The fatal consequence of depression is suicide. If a depressed person expresses suicidal ideation or intent, do not ignore this plea for help.

Do not wait till your loved one expresses death wishes to seek medical treatment. It might be too late. Depression is a treatable condition and suicide can be prevented if early action is taken. Being depressed is not a sign of weakness. There is nothing to be ashamed about being depressed.

Depression can occur as a result of any overwhelming life events, for example, after delivery of a baby or post retirement. Many who are diagnosed with chronic medical illness suffer from depression as well.

The risk of developing depression is higher if one has a family history of depression, poor coping skills, or poor family or social support. Depression is also common among the elderly, especially those who live alone.

As depression can make one forgetful, families often think they are suffering from dementia. Young children can suffer from depression too.

 

Dr Gayathri says adherence to treatment protocol is imperative for recovery. — IHH Healthcare

Tailored plan

A psychiatrist or psychologist will assess the symptoms and tailor a management plan depending on the severity of the symptoms; mild, moderate or severe.

This management plan is holistic and will incorporate emotional, physical, cognitive, social as well as spiritual aspect of the patient’s life. One can lead a normal life if one adheres to the treatment protocol.

Sometimes talk therapy and having the person do the homework and exercises planned with the psychiatrist or psychologist is enough to manage depression. A psychiatrist may also suggest adding antidepressants, depending on the severity of the depression.

Contrary to popular belief, antidepressants are not addictive. One may not necessarily need long-term antidepressant treatment, except in more complex situations.

A glitch in the management of depression is that many become non-adherent the moment they start feeling better.

There is a duration that one must adhere to in order to complete the course of treatment as the neurotransmitter levels may not have stabilised, even though one has started to feel better.

Some patients look up their symptoms online and come up with self-diagnosis. This is not advisable.

If you are looking for information on depression, or any health condition for that matter, check out only credible websites or you may end up being misinformed.

To help look out for your loved ones suffering from depression, do not downplay their symptoms nor tell them to snap out of it.

Support them. Make sure they get help as soon as possible. The earlier the treatment, the better the outcome.

Stigma towards mental illness is terribly outdated yet many are still clinging to this notion. There is no need to suffer in silence. Seek professional help. Do not risk your health and happiness at the expense of other people’s perception of you.

By Dr Gayathri K. Kumarasuriar is a consultant psychiatrist at a private hospital in Melaka.

Those suffering from mental health issues or contemplating suicide can reach out to the Mental Health Psychosocial Support Service (03-2935 9935 or 014-322 3392); Talian Kasih (15999 or 019-261 5999 on WhatsApp); Jakim’s Family, Social and Community care centre (011-1959 8214 on WhatsApp); and Befrienders Kuala Lumpur (03-7627 2929, go to www.befrienders.org.my/centre-in- malaysia for a full list of numbers and operating hours, or email sam@befrienders.org.my).

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Self-confidence after middle age is not in the "brain" but in the "feet'

 

Tell everyone: Self-confidence after middle age is not in the "brain" but in the "feet".

"Legs Feet"

Issues that the elderly must pay attention to: 

1. As we get older, our feet and legs must always remain strong.

2. When we get old, we shouldn't worry about our hair turning gray or our skin sagging or wrinkled.

3. Among the signs of "longevity," strong leg muscles are listed as the most important and fundamental muscles, as outlined in the American Journal of Prevention.

4. If you do not move your legs for two weeks, your leg strength will decrease for 10 years.

5. A study by the University of Copenhagen in Denmark found that, regardless of age, within two weeks of "inactivity", the strength of leg muscles will be weakened by one-third, which is equivalent to aging for 20 to 30 years.

6. As our leg muscles weaken, it will take a long time to recover even as we rehab and exercise.

7. Therefore, regular exercise (such as walking) is very important.

8. The weight (load) of the entire body remains on the legs.

9. The foot is a kind of "pillar" that bears the weight of the human body. Interestingly, 50% of a person's body weight is in the bones, and 50% of the bones are in the two legs.

10. The largest and strongest joints and bones in the human body are also in the legs.

11. The "iron triangle" formed by strong bones, strong muscles and flexible joints carries the most important load on the human body.

12. 70% of human activities and energy burning in life are completed by two feet.

13. Did you know? When a man is young, his thighs are strong enough to lift a small car!

14. "Legs and feet" are the center of body movement.

15. The two legs have 50% of the nerves of the human body, 50% of the blood vessels and 50% of the blood flowing through them.

16. This is the large circulatory network that connects the body.

17. When the feet and legs are healthy, the regular blood flow goes on smoothly, so people with muscular legs will definitely have a "strong heart".

18. The "aging" of the human body starts from the feet first, and then develops upwards.

19. As we grow older, the accuracy and speed of the transmission of instructions between the brain and the legs decrease, which is completely different from that of young people.

20. With the passage of time, the calcium of bones will be lost sooner or later, making the elderly more prone to fractures.

21. After the bone fracture of the elderly, it is easy to cause a series of complications, especially fatal diseases, such as cerebral thrombosis.

22. Did you know that 15% of the elderly will die within a year once their thigh is broken!

23. It's never too late to exercise your legs, even after 60 or older.

24. Although our feet and legs will bi gradually age over time, exercising our feet and legs is a lifelong task. . 🤷🏻‍♂. 🧠👂👁️..🥂 

 

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