Removing the corruption which has caused America to both spend the most on healthcare and yet rank last among Western nations in healthiness of its citizens

calley means HHS

Calley Means, co-founder of TrueMed and Special Employee for the United States Department of Health and Human Services (HHS) explains the changes currently ongoing at the HHS under the direction of Robert F Kennedy Jr.

The United States spends more on health care than any similarly large and wealthy country. However, in 2023, Americans had a life expectancy of 78.4 years, compared to an average of 82.5 among peer countries.(Health System Tracker)

If there is any flaw in market capitalism it is the incentivization of for profit medicine, especially when medical companies are allowed to lobby government officials to turn a blind eye to practices which harm citizens.

I support full market capitalism in healthcare to bring costs to the lowest the market can produce. This is accomplished by reducing the walled gardens caused by over regulation and over certification, along with patent medicine.

How to make healthcare super affordable

  1. Remove patents and instead protect brands.
  2. Subsidize and share health-related research.
  3. Reduce or remove certifications and instead rely on public information, reputation with making it publicly available. Also never shield from legal liability, this would dissuade from fraudulent and injurious treatments.
    • The public reputation system would create a full spectrum of healthcare from the cheapest lowest quality to the most advanced and most expensive. Again the civil and criminal liability enforcement would limit bad medicine, at thing that still occurs even at the exorbitant rates charged under the current American healthcare system.
  4. See these books for more information on how this government would work at randviscracy.com

All Exercise Improves Brain Function at Every Age

Cognitive Performance Enhanced by Physical Activity Across the Lifespan

Even short bouts of physical activity improve memory, focus, and mental clarity across every age group. Children show better attention and task persistence after 20 minutes of structured play. Adults perform more accurately on cognitive tasks following brief walking or stretching sessions. Older adults experience improved recall and sharper thinking after daily light movement. These consistent benefits confirm that any form of exercise can measurably enhance brain performance, without the need for intensity or long durations. The findings were confirmed in a large-scale meta-analysis published by the University of South Australia in *Nature Scientific Reports*. Daily Movement Supports Personalized Cognitive Outcomes

Exercise supports brain function across all patient types, but the response varies based on clinical context. Children with ADHD often show stronger gains in focus and behavior regulation after movement. Adults under high stress or poor sleep improve task accuracy and mental clarity with short walking sessions. Sedentary patients tend to experience faster thinking and better attention once regular movement is introduced. In older adults, benefits may be limited if blood sugar is poorly controlled or sleep is consistently disrupted. These factors should be addressed in parallel to movement. Biological sex also affects response, especially through hormone effects on memory related brain pathways. Movement should match the patient’s cognitive goal, physical capacity, and recovery state.

Within a naturopathic model, these variations are addressed through movement prescriptions paired with targeted nutrients and circadian regulation. Pediatric strategies emphasize structured movement and omega-3 intake to improve attention, reading, and emotional control. Dr. Michael Gaeta, ND, LAc, has documented these effects in clinical cases published in *NDNR*, where physical activity served as the foundation for neurobehavioral treatment. In older patients, aerobic activity paired with mitochondrial support agents like CoQ10 and magnesium threonate has led to improvements in verbal fluency and recall. Dr. Mona Morstein, ND, presents these outcomes in *NDNR* as examples of nonpharmacological protocols that restore cognitive resilience.

Dr. Bianca Garilli, ND, explains in her article on naturopathic dementia care that even a single session of aerobic movement can raise brain-derived neurotrophic factor, a protein essential for memory and synaptic function. This immediate biochemical shift helps explain why movement benefits both acute cognitive clarity and long-term brain protection. These individualized strategies illustrate how physical activity operates as a core therapeutic input in functional and naturopathic medicine. Daily Movement Reduces Inflammation and Improves Verbal Fluency

Physical activity reduces interleukin 6, a pro-inflammatory cytokine that interferes with memory formation, slows information processing, and promotes neuroinflammation across brain regions tied to learning and executive function. Tumor necrosis factor alpha, another inflammatory marker tied to synaptic breakdown and impaired plasticity, also decreases in response to regular movement. These mechanisms are clinically relevant targets in naturopathic cognitive care.

Movement is used not only to reduce inflammation but to regulate brain-derived growth factors, restore mitochondrial output, and reinforce systemic recovery through nonpharmacological means. These actions are immediate and cumulative, affecting brain performance within days and continuing to build over time. Short Movement Sessions Improve Focus and Learning in Children

Just 20 minutes of movement boosts attention span, task accuracy, and learning performance in school-aged children. Activities like walking, aerobic games, and unstructured play consistently improved working memory and classroom behavior. In children with baseline focus issues, these gains were even more pronounced. Movement increased blood flow to the prefrontal cortex, enhancing executive processing without the need for stimulants. Multiple trials included in the University of South Australia’s meta-analysis showed that physical activity outperformed passive rest or screen breaks in supporting attention and retention. Light Movement Sharpens Thinking Speed and Task Accuracy in Adults

Adults showed improved reaction time, better decision-making, and greater cognitive flexibility after even short periods of walking or stretching. As little as 10 to 30 minutes of low-intensity movement led to measurable gains in processing speed and attention switching. One workplace-based study cited in the University of South Australia’s meta-analysis found that movement breaks improved task accuracy by 12 percent compared to sedentary controls. These effects were not dependent on fitness level or exercise intensity. Movement increased oxygenation to the frontal cortex and enhanced neural signaling tied to working memory, making it a clinically relevant tool for focus and mental clarity during the workday. Daily Activity Improves Recall and Mental Clarity in Older Adults

Older adults who moved daily showed stronger memory recall, sharper verbal fluency, and more consistent mental clarity. One trial found that those who walked or performed resistance exercises scored 15 percent higher on delayed word recall tests than inactive peers. These improvements were linked to higher levels of brain-derived neurotrophic factor, a protein that helps repair and grow brain cells. Movement also lowered inflammation and improved sleep, both of which support cognitive resilience. The University of South Australia’s meta-analysis confirmed that even low impact routines such as chair exercises and walking groups delivered measurable cognitive benefits in aging populations. Practical Guidelines for Clinical Use

– Prescribe 20 to 30 minutes of daily movement to support focus, memory, and mental clarity in all age groups

– Use aerobic play or free movement in pediatric care to improve attention span and classroom performance

– Encourage walking breaks at work to enhance processing speed and task accuracy in adults

– Incorporate resistance and balance training in older adults to improve recall, verbal fluency, and cognitive stability

– Advise movement early in the day to align with circadian cortisol rhythm and support mental energy Holistic Alignment with Naturopathic and Functional Care

Physical activity supports core therapeutic goals in naturopathic and functional medicine by improving neurovascular flow, supporting mitochondrial efficiency, and modulating systemic inflammation. These effects mirror protocols designed to enhance cognitive performance, sleep quality, and emotional regulation without pharmacologic dependency.

Morning movement reinforces circadian rhythm and stabilizes cortisol, reducing mental fatigue and improving task consistency across the day. Gentle movement practices such as walking, swimming, or mobility training provide nervous system regulation without triggering sympathetic overdrive. This makes them ideal for patients with chronic stress, trauma history, or hypothalamic-pituitary-adrenal axis dysregulation.

Functional neurology clinics […]

Read more at ndnr.com

How corruption can lead to catastrophic failure and millions of deaths – The Project for a New American Government

DrPatrick Soon -Shiong on Tucker thumbnail

This is how corruption can lead to catastrophic results. Dr. Patrick Soon-Shiong had a COVID treatment that proved to work and was passed over for vaccines that did not prevent the spread or clearance of the virus. Knowingly. That is a crime of the highest order and blood of those who died for this decision is on the hands of those who knowingly chose toxic spike protein vaccines over the immune system boosting treatment of Dr Soon-Shiong. Was it because he wasn’t part of the Deep State (((club))) including the FDA, NHS, DARPA,vaccine manufacturers, Big Pharma (whose fees pay the salaries of the FDA reviewers) Francis Collins and Anthony Fauci?

Summary:

Cancer is an immune disorder. Everyone has cancerous cells being cleared out by the immune system all the time. The problem is when the immune system stops working. This can be caused by infection. The COVID virus can persist in tissue for years, causing chronic inflammation and disabling the immune system which leads to cancer and what is called “turbo cancer” which is fast acting cancer because the cancer growth is itself immune to the immune systems cells.

How Dr Patrick Soon-Shiong’s treatment, called Bio-shield, works: It activates T-cells which then can do their function of clearing out cancer and COVID infected cells.

Read more at newamericangovernment.org

The Science Behind Nootropics: Can Supplements Boost Brain Power?

The Science Behind Nootropics: Can Supplements Boost Brain Power?

Nootropics can provide a meaningful cognitive boost, but they’re not a shortcut to intelligence or success. While some supplements have scientific backing for improving focus, memory, and mental clarity, others lack sufficient evidence. Representational Image The Science Behind Nootropics: Can Supplements Boost Brain Power?

The idea of boosting brainpower with a pill sounds like something straight out of science fiction. However, nootropics—often referred to as “smart drugs” or cognitive enhancers —are becoming increasingly popular for their potential to improve focus, memory, and mental clarity. According to a report by Grand View Research , the global nootropics market was valued at $10.7 billion in 2021 and is expected to grow significantly over the next decade. But do nootropic supplements really work, or is it just clever marketing? Let’s explore the science behind nootropics and whether they truly have the power to enhance cognitive function . What Are Nootropics? A Breakdown of Cognitive Enhancers

Nootropics are substances—both natural and synthetic—that claim to enhance cognitive function, mental performance, and brain health . These supplements are used by students, professionals, and athletes seeking improved focus, memory, and overall mental clarity. Types of Nootropics: Natural vs. Synthetic

There are two main categories of nootropics: 1. Natural Nootropics

These are derived from herbs, amino acids, and plant extracts known for their brain-boosting properties. Examples include: Bacopa Monnieri – Supports memory retention and cognitive processing speed.

Ginkgo Biloba – Enhances blood flow to the brain, improving focus and recall.

Lion’s Mane Mushroom – Stimulates nerve growth factor (NGF) for neuroprotection.

L-Theanine – Found in green tea, promotes relaxation without drowsiness.

Rhodiola Rosea – Reduces mental fatigue and enhances resilience to stress.

2. Synthetic Nootropics

These are lab-created compounds designed to improve mental performance. Examples include: Racetams (Piracetam, Aniracetam, Oxiracetam) – Influence neurotransmitter activity for better learning and recall.

Modafinil – A prescription drug for narcolepsy, often used off-label for cognitive enhancement.

Noopept – A synthetic peptide known to enhance learning and memory.

How Do Nootropics Work? The Science Behind Cognitive Enhancement

Nootropics work in different ways depending on their composition. However, most of them function by:

1. Enhancing Neurotransmitter Activity

Brain chemicals like dopamine, acetylcholine, and serotonin play a crucial role in focus, learning, and mood. Nootropics like CDP-Choline and Alpha-GPC boost acetylcholine levels, improving memory and processing speed .

2. Improving Blood Flow to the Brain

Adequate oxygen and nutrient delivery are essential for cognitive function. Ginkgo Biloba and Vinpocetine enhance cerebral blood flow, reducing brain fog and mental fatigue .

3. Supporting Neurogenesis and Neuroprotection

Certain nootropics, such as Lion’s Mane Mushroom and Bacopa Monnieri , promote brain cell growth and repair , potentially slowing age-related cognitive decline .

4. Reducing Oxidative Stress and Inflammation

Chronic inflammation and oxidative stress can damage brain cells. Antioxidant-rich nootropics like Curcumin and Resveratrol help protect the brain from neurodegenerative diseases. Top Science-Backed Nootropics for Brain Function

1. Caffeine + L-Theanine (Focus & Alertness)

Caffeine boosts energy, alertness, and reaction time .

L-Theanine counteracts caffeine’s jitters while enhancing focus.

Research suggests that combining the two leads to improved cognitive performance compared to using caffeine alone.

2. Bacopa Monnieri (Memory & Learning)

Used in Ayurvedic medicine for centuries.

Studies indicate it enhances memory recall and reduces anxiety . Requires several weeks of consistent use for noticeable effects.

3. Ginkgo Biloba (Brain Circulation & Mental Clarity) Increases blood flow to the brain , improving focus and cognitive function. Effective for age-related cognitive decline and memory retention .

4. Lion’s Mane Mushroom (Neuroprotection & Brain Repair) Stimulates Nerve Growth Factor (NGF), promoting neuronal regeneration . May reduce symptoms of anxiety and depression . Potentially beneficial for preventing neurodegenerative diseases like Alzheimer’s .

5. Rhodiola Rosea (Mental Fatigue & Stress Resilience) An adaptogenic herb that enhances resilience to stress . Shown to reduce mental exhaustion and boost motivation .

6. CDP-Choline (Brain Energy & Neurotransmitter Support) Provides the raw material for acetylcholine production . Helps improve memory, learning, and focus . Potential Risks and Side Effects of Nootropics

While many nootropics are considered safe, misuse or excessive consumption can lead to unwanted side effects.

1. Overstimulation & Jitters High doses of caffeine, racetams, or synthetic stimulants can cause restlessness, anxiety, or heart palpitations.

2. Insomnia & Sleep Disruptions Nootropics like Modafinil or high-dose caffeine can disrupt sleep cycles if taken too late in the day .

3. Dependency & Tolerance Build-Up Regular use of synthetic nootropics may lead to tolerance , requiring higher doses for the same effect.

4. Potential Drug Interactions Nootropics can interfere with medications , including antidepressants and blood thinners. Consult a healthcare provider before starting a nootropic regimen.

Who Should Consider Nootropics? Nootropic supplements may be beneficial for: Students needing better memory and focus. Professionals looking for increased productivity. Athletes requiring mental clarity during training. Older adults seeking cognitive support to prevent mental decline. However, pregnant women, individuals with medical conditions, and those on prescription medications should consult a doctor before using nootropics. Common Myths About Nootropics Nootropics are often surrounded by hype and misinformation , making it difficult to separate fact from fiction.

Here are some of the most common myths about nootropics and the scientific truth behind them .

1. “Nootropics Make You Instantly Smarter” Many people assume that taking a nootropic will instantly boost intelligence , making them sharper, faster, and more productive. However, this misconception stems from movies and media portrayals rather than scientific reality. Nootropics do not increase IQ or make you inherently smarter. Instead, they optimize brain function by improving focus, memory, and mental clarity . While some nootropics can enhance alertness and processing speed , their effects are subtle and require consistent use . Cognitive enhancers […]

Read more at www.outlookindia.com

8 natural nootropics that rival synthetic smart drugs

8 natural nootropics that rival synthetic smart drugs

Photo credit: Shutterstock.com/ Eskymaks In an era of relentless productivity demands and cognitive optimization, the pursuit of mental performance enhancement has spawned a multibillion-dollar industry. While pharmaceutical “smart drugs” like modafinil, methylphenidate, and various amphetamine derivatives dominate headlines and college campuses, a parallel category of cognitive enhancers has emerged from traditional medicine systems and modern nutritional science: natural nootropics.

These compounds, derived from plants, fungi, and naturally occurring amino acids and fatty acids, aim to enhance cognitive function through mechanisms ranging from increasing cerebral blood flow to modulating neurotransmitter systems. As research accumulates, some natural nootropics demonstrate effects that rival their pharmaceutical counterparts, often with more favorable safety profiles and fewer side effects. Understanding the science of cognitive enhancement

Cognitive enhancement involves multiple neurobiological mechanisms. The most significant include increasing cerebral blood flow and glucose utilization, modulating neurotransmitter systems like acetylcholine and dopamine, protecting neurons from oxidative stress, reducing neuroinflammation, and supporting neuroplasticity through growth factors like brain-derived neurotrophic factor (BDNF).

Different nootropic compounds target these pathways to varying degrees. While synthetic smart drugs often produce dramatic short-term effects through powerful neurotransmitter manipulation, many natural nootropics work through more subtle and sustainable mechanisms, potentially supporting long-term brain health alongside acute performance benefits.

Research methodologies for studying cognitive enhancement vary widely in quality. Double-blind, placebo-controlled studies using validated cognitive assessment tools represent the gold standard, though many natural compounds have more limited research compared to pharmaceuticals. Understanding this evidence hierarchy helps distinguish between well-established effects and more speculative benefits. Bacopa monnieri (water hyssop)

This Ayurvedic herb has accumulated substantial clinical evidence for memory enhancement. Research published in Neuropsychopharmacology demonstrates that bacopa’s active compounds, bacosides, enhance signal transmission between neurons by modulating dendritic growth in brain regions associated with learning and memory.

Multiple randomized controlled trials show that bacopa significantly improves memory acquisition and retention, with effects becoming most pronounced after 8-12 weeks of consistent use. A meta-analysis published in the Journal of Ethnopharmacology found that bacopa reliably improved attention and information processing compared to placebo.

Unlike stimulant medications that work immediately, bacopa requires consistent administration for benefits to manifest. Its effects appear to build over time as neural pathways adapt to the presence of its active compounds, potentially making it more suitable for long-term cognitive enhancement rather than acute performance boosts. Lion’s mane mushroom (Hericium erinaceus)

This distinctive fungus contains compounds that stimulate nerve growth factor (NGF) production, a protein crucial for maintaining and regenerating neurons. Research in the International Journal of Medicinal Mushrooms demonstrates that lion’s mane extracts upregulate NGF synthesis in both in vitro and animal models.

Human studies, though more limited, show promising cognitive benefits. A placebo-controlled trial in older adults with mild cognitive impairment found significant improvements in cognitive function scores after 16 weeks of supplementation, with benefits disappearing when supplementation ceased.

Unlike many nootropics that focus on neurotransmitter modulation, lion’s mane appears to work primarily through neurogenesis and enhanced neural maintenance mechanisms. This unique mode of action makes it particularly interesting for age-related cognitive decline and potential neuroprotection. L-theanine and caffeine combination

This synergistic pairing, naturally occurring in tea, demonstrates cognitive benefits beyond what either compound produces alone. Research in Nutritional Neuroscience shows that L-theanine modifies caffeine’s effects by reducing its anxiety-inducing aspects while preserving or enhancing its cognitive benefits.

EEG studies reveal that this combination increases alpha brain wave activity associated with relaxed alertness, unlike the jittery stimulation often experienced with caffeine alone. Performance tests consistently show improvements in attention switching, visual information processing, and accuracy on demanding cognitive tasks.

Importantly, this combination demonstrates effectiveness in a single dose, making it suitable for situational cognitive enhancement rather than requiring daily supplementation. The typical effective ratio involves twice as much L-theanine as caffeine (e.g., 200mg L-theanine with 100mg caffeine). Rhodiola rosea (arctic root)

This adaptogenic herb shows particular efficacy in combating mental fatigue and enhancing performance under stress. Studies in Phytomedicine demonstrate that rhodiola’s active compounds, rosavins and salidrosides, modulate stress hormones while influencing neurotransmitter balance.

Controlled trials show that rhodiola significantly reduces mental fatigue and improves performance on cognitively demanding tasks in sleep-deprived individuals and those under significant stress. It appears particularly effective at maintaining cognitive function in suboptimal conditions rather than enhancing performance beyond baseline in well-rested states.

Unlike many pharmaceutical stimulants that deplete neurotransmitters with repeated use, rhodiola appears to normalize stress hormone responses without the same risk of tolerance or rebound effects. This makes it potentially suitable for periodic use during high-demand periods. Citicoline (CDP-choline)

This naturally occurring brain chemical serves as a building block for acetylcholine and phosphatidylcholine, crucial components of neural membranes. Research published in Neurology shows that citicoline supplementation increases brain phospholipid levels and enhances structural integrity of neural membranes.

Clinical studies demonstrate improvements in attention, focus, and memory with citicoline supplementation, particularly in individuals with some degree of cognitive impairment. A meta-analysis in the International Journal of Clinical Practice found significant benefits for attention and memory across multiple studies.

Unlike dietary choline sources, citicoline appears to cross the blood-brain barrier efficiently and provides both choline and cytidine, which synergistically support brain phospholipid synthesis. These mechanisms potentially support both acute cognitive enhancement and long-term brain health. Panax ginseng (Asian ginseng)

This traditional herb contains ginsenosides that modulate multiple neurotransmitter systems and enhance nitric oxide production, increasing cerebral blood flow. Research in Psychopharmacology shows that single doses of ginseng extract improve performance on mental arithmetic tasks and reduce mental fatigue.

Studies using standardized cognitive assessments demonstrate that ginseng enhances working memory and attention, with effects becoming apparent within hours of administration. Interestingly, some research suggests its cognitive benefits follow a U-shaped curve, with moderate doses proving more effective than higher amounts.

Unlike many herbal nootropics, ginseng shows acute cognitive enhancement effects similar to some pharmaceuticals. However, research suggests benefits may diminish with chronic use, pointing to potential development of tolerance with daily administration. Omega-3 fatty acids (EPA and DHA)

These essential fatty acids, concentrated in fatty fish and algae, serve as critical structural components of neural cell membranes and influence neuroplasticity and inflammation. Research in Neuropharmacology […]

Read more at rollingout.com

How dehydration silently drains your brainpower

How dehydration silently drains your brainpower

Photo credit: Shutterstock.com / Mia_Bon Ever had one of those days when you just can’t seem to remember where you put your keys? Or maybe you’ve struggled to focus during an important meeting despite getting plenty of sleep the night before. Before you blame it on aging or stress, you might want to check your water intake. That mental fog could actually be your brain sending desperate SOS signals about its dehydrated state.

While most of us know that water is essential for survival, few realize just how dramatically even mild dehydration impacts our brain function. The connection between water and brain performance runs far deeper than most health articles ever mention. And the science behind it might just convince you to keep that water bottle permanently attached to your hand. The surprising science of your thirsty brain

Your brain is roughly 75% water, making it one of the most water-dependent organs in your entire body. With numbers like that, it shouldn’t be surprising that even small dips in hydration levels can create big problems upstairs.

When you don’t drink enough water, your brain actually shrinks away from your skull. Yes, you read that right. Researchers using MRI scans have observed measurable reductions in brain volume following dehydration. This contraction stretches the protective layers around your brain, triggering those familiar dehydration headaches. But the implications go far beyond just head pain.

Your neurons communicate through electrical signals that rely on a precise balance of water and electrolytes. When dehydration throws this balance off, neural transmission becomes less efficient. Think of it like trying to send texts with one bar of cell service. Some messages go through fine, others arrive garbled, and some don’t deliver at all. Your thoughts work the same way when you’re dehydrated.

Water is also essential for maintaining proper blood volume. When you’re dehydrated, your blood gets thicker and moves more slowly. Since your brain needs constant blood flow to receive oxygen and nutrients, this creates an energy crisis for your neurons. Your brain requires about 20% of your body’s blood flow despite only accounting for about 2% of your body weight. Any reduction hits your thinking capacity particularly hard. When your memory starts to evaporate

Of all cognitive functions, memory seems particularly vulnerable to water deprivation. The hippocampus , your brain’s memory control center, shows significant sensitivity to dehydration. Studies reveal that this seahorse-shaped structure actually changes its neuronal activity patterns when water levels drop. Since the hippocampus plays a crucial role in converting short-term memories to long-term storage, dehydration essentially disrupts your brain’s “save” function.

Memory formation requires attention as its first step. You can’t remember information you never focused on in the first place. Dehydration significantly impairs attention span and concentration, creating a double whammy for memory function. Not only is your brain struggling to convert short-term memories to long-term ones, but it’s also failing to capture those memories properly in the first place.

Ever notice how a dry mouth seems to accompany those nights of tossing and turning? Dehydration interferes with sleep quality, and poor sleep devastates memory consolidation. During deep sleep, your brain transfers information from temporary storage into more permanent memory banks. Without proper hydration, this nighttime filing system breaks down.

Beyond just making you forgetful, dehydration messes with your mood and emotional regulation in surprising ways. Research shows that dehydration increases cortisol, your primary stress hormone. This elevation can trigger anxiety symptoms even in people who don’t normally experience them. For those already prone to anxiety, insufficient water intake can make the condition notably worse.

Ever felt unusually cranky for no apparent reason? Before blaming hunger, check your water intake. Studies consistently show that mild dehydration increases irritability and perceived effort required for everyday tasks. Activities that normally feel easy suddenly seem demanding when your brain lacks proper hydration.

Your dehydrated brain works harder to accomplish the same tasks it normally handles with ease. This increased effort rapidly depletes your mental energy reserves, leading to that familiar afternoon brain fog that many people mistakenly attribute solely to the post-lunch energy dip. Why we miss the signs our brain is thirsty

Perhaps the most troubling aspect of dehydration’s effects on cognition is that they often go unrecognized. Most people don’t connect their mental performance issues with their hydration habits.

By the time you feel thirsty, you’re already experiencing the effects of dehydration. The thirst mechanism typically doesn’t activate until you’ve lost about 1-2% of your body water. Unfortunately, cognitive impairment begins at roughly the same threshold, meaning your brain function diminishes before you even realize you need water.

When experiencing dehydration-related brain fog, most people blame lack of sleep, stress, illness, or aging. The simple solution of drinking water never crosses their mind. This misattribution leads many to seek more complex interventions like supplements or medications when a glass of water might resolve their symptoms.

As we get older, our thirst sensation naturally diminishes. Simultaneously, our kidneys become less efficient at conserving water. This creates a perfect storm for chronic mild dehydration among older adults, who then attribute their increasing memory difficulties entirely to aging rather than partly to hydration status. Finding your brain’s hydration sweet spot

With the brain so sensitive to hydration levels, the question becomes how much water do you really need to keep your neurons happy? The old recommendation of eight glasses daily provides a decent baseline, but individual needs vary dramatically based on body size, activity level, climate, and diet. Many fruits and vegetables contain significant water, contributing to your daily intake beyond what you drink.

One simple method for monitoring hydration involves checking your urine color. Pale yellow indicates good hydration , while darker yellow or amber suggests you need more water. Clear urine, however, might mean you’re overhydrating, which has its own set of problems including diluting essential electrolytes.

Rather than chugging large amounts occasionally, your brain functions best with consistent hydration throughout the day. Small amounts consumed regularly maintain steadier brain function than the same total volume consumed in just a few […]

Read more at rollingout.com

All You Need To Know ABout Nootropics And Adaptogens

In recent years, nootropics and adaptogens have gained a lot of attention in the wellness space thanks to their ability to enhance cognitive function, reduce stress, and support overall well-being. While these two categories of supplements share overlapping benefits, they are distinct in their mechanisms of action and primary purposes.

In this article, we’ll delve into the science behind nootropics and adaptogens , exploring their differences, benefits, and how they can be used synergistically to optimize mental and physical health.

What Are Nootropics?

The term nootropic was first coined in the 1960s by Romanian chemist Corneliu Giurgea. It is derived from the Greek words noos (mind) and tropein (to bend or turn).

Also known as “smart drugs”, nootropics are substances designed to enhance cognitive functions such as memory, focus, creativity, and learning ability. These compounds can be natural or synthetic, with some being widely used in traditional medicine while others are being developed in modern laboratories.

Types of Nootropics

Nootropics can be classified into two main categories: synthetic and natural.

Synthetic Nootropics – These are lab-created compounds known for their cognitive-enhancing effects. Some of the most well-known synthetic nootropics include:

Racetams (Piracetam, Aniracetam, Oxiracetam) – These compounds are believed to enhance memory and learning capacity by modulating neurotransmitters.

Modafinil – A prescription drug primarily used for treating narcolepsy, but often used off-label to promote wakefulness and mental alertness.

Noopept – A peptide-derived nootropic known for its neuroprotective properties and potential to enhance cognitive function.

Natural Nootropics – These compounds are derived from plants, herbs, and other natural sources. They offer cognitive benefits with fewer side effects:

Bacopa Monnieri – This is a traditional Ayurvedic herb known for improving memory and reducing anxiety.

Ginkgo Biloba – This is a widely used natural nootropic that enhances blood circulation to the brain, potentially improving memory and focus.

Lion’s Mane Mushroom – This is a medicinal mushroom that promotes nerve growth and may help prevent cognitive decline.

Mechanisms of Action

Nootropics work through various pathways to improve brain function:

Enhancing brain metabolism: Nootropics from brands such as Life Powders help increase oxygen and glucose supply to the brain, which boosts energy production and supports cognitive processes.

Neuroprotection: Nootropics help protect brain cells from oxidative stress and neurotoxicity by neutralizing free radicals.

Improving synaptic plasticity: By facilitating long-term potentiation (LTP), nootropics enhance the brain’s ability to form new neural connections.

Modulating neurotransmitters: Many nootropics influence neurotransmitter levels such as dopamine, acetylcholine, and serotonin, which play critical roles in mood regulation, focus, and memory.

Benefits of Nootropics

Help to improve memory retention

Help to improve focus and attention span

Help to increase mental clarity and creativity

Help to protect against age-related cognitive declineProvide support for individuals with neurological disorders like Alzheimer’s disease.However, it is important to note that some synthetic nootropics may carry risks such as dependency or side effects when misused. What Are Adaptogens? Adaptogens are a class of natural substances—primarily herbs and fungi—that help the body adapt to stressors by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls stress responses. In short, while nootropics primarily focus on cognitive enhancement, adaptogens, as the name suggests, help the body adapt to stress, improve resilience, and restore balance. The concept of adaptogens originated in traditional medicine systems like Ayurveda and Traditional Chinese Medicine but has gained scientific validation in recent years. Types of Adaptogens Adaptogens can be categorized based on their effects: Energy and Focus Enhancers Rhodiola Rosea – Rhodiala Rosea is a flowering herb native to cold regions known for reducing fatigue and enhancing mental clarity. It is often used to combat stress and improve endurance.Eleuthero (Siberian Ginseng) – This adaptogen helps to boost physical stamina and mental alertness, making it a popular choice among athletes and busy professionals. Hormonal and Immune System Balancers Maca Root – Often used for hormonal balance, Maca is known for increasing energy levels and enhancing mood.Cordyceps – Cordyceps is a unique medicinal mushroom that supports immune function and boosts energy by improving oxygen utilization. Stress and Anxiety Relievers Ashwagandha – Ashwagandhane is one of the most well-researched adaptogens. It is known for lowering cortisol levels and reducing stress.Holy Basil (Tulsi) – It is used in Ayurvedic medicine to help regulate stress hormones and support immune function.Benefits of AdaptogensReduced stress and anxietyImproved hormonal balanceEnhanced physical enduranceBetter sleep quality Strengthened immune systemUnlike stimulants, adaptogens do not cause dependency or tolerance, making them a safer long-term option for managing stress. Key Differences between Nootropics and Adaptogens Primary Function Nootropics enhance cognitive functions such as memory, focus, and creativity, while adaptogens help the body adapt to stress, promoting resilience and reducing anxiety.Mechanism of ActionNootropics improve brain metabolism and modulate neurotransmitters, while adaptogens regulate the HPA axis and balance cortisol levels. Key Benefits Nootropics offer improved memory, focus, learning capacity, and mental clarity, while adaptogens provide reduced stress, improved hormonal balance, enhanced physical endurance, and better sleep quality. Do Nootropics and Adaptogens Work Together? Combining nootropics with adaptogens can amplify their individual benefits. For instance:A stack involving Rhodiola (adaptogen) with Bacopa monnieri (nootropic) can simultaneously reduce stress while enhancing memory.Ashwagandha paired with L-theanine can promote relaxation without impairing focus.This synergy is particularly beneficial for individuals seeking holistic support for both mental performance and stress management. Practical Applications For Professionals Busy professionals can benefit from stacks that combine nootropics like modafinil with adaptogens such as Rhodiola rosea to maintain focus during high-pressure tasks while mitigating burnout. For Students Students preparing for exams might use Bacopa monnieri alongside Eleutherococcus to enhance memory retention while staying energized. For Athletes Athletes could leverage adaptogens like Schisandra chinensis for physical endurance while incorporating natural nootropics like Panax ginseng for improved reaction times. Safety Considerations Both nootropics and adaptogens are generally safe when used responsibly. However:Synthetic nootropics should only be used under medical supervision due to potential side effects.Natural supplements must be sourced from reputable manufacturers to avoid contamination or adulteration.Pregnant or breastfeeding individuals should consult a healthcare provider before use. Conclusion As we navigate the complexities of modern life, the integration of nootropics and adaptogens presents a promising path forward for […]

Read more at yonkerstimes.com

Lion’s Mane Mushroom: A Natural Nootropic For Brain Health

Lion’s Mane Mushroom: A Natural Nootropic For Brain Health

Lion’s Mane mushroom is more than just a trendy supplement—it’s a powerful brain booster backed by science. Lions Mane Mushroom Lion’s Mane Mushroom: A Natural Nootropic For Brain Health

Mental clarity is priceless. Whether you’re chasing deadlines, tackling complex problems, or simply trying to stay sharp, brain health matters. Lion’s Mane mushroom, an ancient medicinal fungus revered in traditional Chinese and Japanese medicine, is gaining recognition as a natural nootropic that supports cognitive function, memory, and overall brain health.

A 2019 study in Frontiers in Aging Neuroscience found that Lion’s Mane stimulates nerve growth factor (NGF) , a protein crucial for the growth, maintenance, and survival of neurons. This means it has the potential to enhance memory, protect against neurodegeneration, and improve focus . But how does it work, and should you consider adding it to your regimen? How Lion’s Mane Supports Brain Health

The brain is constantly forming new connections, repairing damaged cells, and adapting to stress. Lion’s Mane mushroom enhances these processes by promoting neuroplasticity and reducing inflammation —two critical factors in maintaining cognitive health as we age. 1. Stimulating Nerve Growth Factor (NGF) Production

NGF is a protein essential for the survival and function of neurons. It supports the growth of new nerve cells and helps repair existing ones , which is vital for learning and memory.

A study in The International Journal of Medicinal Mushrooms found that Lion’s Mane significantly increased NGF levels , suggesting its potential to support nerve regeneration and slow cognitive decline . This makes it especially promising for those experiencing brain fog, mild memory issues, or early signs of neurodegenerative diseases .

Lion’s Mane doesn’t just stimulate NGF—it helps maintain healthy neuronal function by reducing oxidative stress and preventing cell damage . This means that long-term supplementation may provide continuous support for brain plasticity and cognitive resilience . 2. Enhancing Memory and Learning Ability

Memory formation relies on synaptic plasticity , the brain’s ability to strengthen neural connections. Lion’s Mane appears to improve synaptic function , allowing neurons to communicate more effectively.

In a randomized, double-blind, placebo-controlled study published in Phytotherapy Research , adults with mild cognitive impairment who took Lion’s Mane showed significant improvements in memory and recall compared to the placebo group . This suggests that Lion’s Mane may not only support memory retention but also enhance learning capacity and mental clarity .

Lion’s Mane is also thought to increase acetylcholine levels , a neurotransmitter critical for learning, focus, and problem-solving. With enhanced acetylcholine activity, cognitive processing speed may improve , making it easier to absorb and retain new information. 3. Protecting Against Neurodegenerative Diseases

Diseases like Alzheimer’s and Parkinson’s result from neuronal damage, oxidative stress, and chronic inflammation. Lion’s Mane’s antioxidant and anti-inflammatory properties help protect neurons from degeneration.

Studies suggest that hericenones and erinacines , bioactive compounds in Lion’s Mane, stimulate brain cell regeneration and reduce beta-amyloid plaques —a hallmark of Alzheimer’s disease . By promoting the removal of damaged proteins in the brain, Lion’s Mane helps maintain neuronal health and function .

Lion’s Mane may also improve dopaminergic function , potentially offering protection against Parkinson’s disease by supporting dopamine-producing neurons and reducing oxidative stress in the substantia nigra, the part of the brain affected by Parkinson’s.

While more human trials are needed, early research indicates that consistent supplementation may help slow cognitive decline and maintain brain health over time . 4. Reducing Anxiety and Depression Symptoms

Mental health isn’t just about memory—it’s also about emotional stability and stress management . Chronic stress and anxiety can impair cognitive function, making it harder to concentrate and process information.

A 2010 study published in Biomedical Research found that participants who consumed Lion’s Mane for four weeks reported reduced anxiety, improved mood, and lower levels of irritability . Researchers believe this effect is due to its ability to regulate inflammation and neurotransmitter balance , particularly by promoting GABA and serotonin production .

GABA is an inhibitory neurotransmitter that calms the nervous system , helping to reduce excessive excitability and anxiety . Lion’s Mane supports GABAergic activity , which may explain its relaxing and mood-stabilizing effects.

Additionally, chronic inflammation is linked to mental health disorders, including depression . By lowering pro-inflammatory cytokines and oxidative stress , Lion’s Mane helps maintain emotional balance and supports long-term mental resilience . The Anti-Inflammatory & Antioxidant Effects of Lion’s Mane

Inflammation and oxidative stress are two major contributors to brain ageing and mental fatigue . Lion’s Mane helps counteract these effects by reducing pro-inflammatory cytokines and scavenging free radicals, protecting brain cells from damage.

A study in The Journal of Agricultural and Food Chemistry found that Lion’s Mane extract exhibited strong neuroprotective effects against oxidative stress, which may contribute to its potential to prevent age-related cognitive decline .

Chronic inflammation in the brain can accelerate neurodegeneration, impair memory, and weaken cognitive flexibility . Lion’s Mane’s ability to reduce inflammation by modulating immune responses makes it a powerful ally in preventing these issues. By lowering levels of inflammatory cytokines like TNF-alpha and IL-6 , Lion’s Mane supports a healthier brain environment.

Oxidative stress is caused by an imbalance between free radicals and the body’s ability to neutralize them , leading to cellular damage. The antioxidants in Lion’s Mane help combat this oxidative stress, preserving neuronal integrity and enhancing overall brain function . This is particularly important for individuals exposed to environmental toxins, chronic stress, or poor dietary habits , which can contribute to accelerated cognitive decline.

By maintaining a healthy inflammatory response and protecting against free radical damage , Lion’s Mane supports brain longevity enhances focus, and improves mental clarity over time . This makes it a valuable natural supplement for individuals looking to maintain cognitive function well into old age.

Lion’s Mane mushroom is more than just a trendy supplement—it’s a powerful brain booster backed by science . Whether you’re looking to enhance cognitive function, protect against neurodegeneration, or simply stay sharp, incorporating Lion’s Mane into your routine may be a game-changer for long-term brain health . How to Take Lion’s Mane for Maximum Cognitive Benefits […]

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The Tech War That’s All in Your Head

The Tech War That’s All in Your Head

The Tech War That’s All in Your Head In the world of technology, the biggest breakthroughs usually happen in labs or factories or boardrooms.

But lately, some of the most mind-blowing experiments are happening inside people’s own heads.

Quite literally.

Biohackers, researchers and even some Silicon Valley executives are turning to smart drugs and other brain-stimulating devices in an attempt to boost their brainpower.

But do they actually work?

And if so, are we on the verge of a new kind of tech war…

One that takes place inside the human mind? The Rise of “Smart Drugs”

Human beings have historically used drugs to enhance their creativity, from tribal shamans to famous rock stars.

And we’re always chasing ways to improve our focus and memory. Heck, it’s why I rely on coffee to get me through the day.

But today’s biohackers are experimenting with a lot more than caffeine.

Many turn to nootropics, which are drugs and supplements designed to improve mental function.

Caffeine is a nootropic, and I’m proof that it works.

So are dietary supplements like ginseng and ginkgo, which are supposed to improve cognitive function and mental performance. The National Institute of Health (NIH) says there’s some evidence that this is true, although more research is needed.

Other nootropics like CDP-choline, L-theanine and creatine monohydrate show some promise in this area too.

Then there are prescription nootropics, which largely consist of stimulants such as Adderall — the brand name for amphetamine, which is used to treat ADHD. Another popular prescription option is modafinil, a drug originally used to treat sleep disorders that is now widely used to help users stay sharp and alert.

There was a 28% jump in Adderall prescriptions between 2017 and 2021… And the drug is so widely prescribed now that it has led to shortages.

Of course, it’s possible to get these types of drugs illegally, and many people do. According to a decade-old survey by The National Institute on Drug Abuse (NIDA,) five million American adults said they obtained prescription stimulants illegally.

But there are serious risks to taking these kinds of drugs without a prescription, including insomnia, high blood pressure and addiction.

While other “smart drug hacks” push the envelope of legality even further.

For example, microdosing psychedelics like LSD or psilocybin, the active compound in magic mushrooms.

NPR notes that microdosing and tripping on mushrooms is on the rise in the U.S. And tech workers in Silicon Valley have made headlines like this one from Forbes: That’s because they’re using tiny, sub-perceptual doses of these drugs to boost their creativity and enhance problem-solving skills.

Early research suggests there might even be some cognitive benefits to micro-dosing, but scientists are still debating whether it’s a real effect or just a placebo.

And in most of the country psychedelic drugs are still illegal.

But for some, even these drugs aren’t enough. Instead, they’re zapping their brains with electricity.

Devices that use transcranial direct current stimulation (tDCS) or transcranial magnetic stimulation (TMS) claim to enhance learning, memory and problem-solving abilities by sending weak electrical pulses into specific brain regions.

Military organizations have tested these devices on soldiers to improve reaction times and focus during combat training. And I can see the appeal.Why spend years developing skills if you can just “upgrade” your brain with a headset like something out of The Matrix ?However, the results have been mixed.While some studies suggest brain stimulation can temporarily improve focus or math skills, others warn that long-term effects are unknown.It’s quite possible that boosting one ability could come at the cost of another. And some scientists think that messing with brain chemistry too much could actually harm creativity or emotional intelligence in the long run.But how about messing with the brain itself? Brain Implants: The Ultimate Upgrade While drugs and headsets are impressive, they still rely on external options.The real game-changer could be brain implants.These tiny chips or electrodes can be placed inside the brain to enhance cognition or restore lost abilities.Neuralink, the brain-chip company founded by Elon Musk, is one of the biggest names in this space. Source: Wikimedia Commons The company is working on devices that could help people with paralysis control computers with their minds.In the future, Musk claims these chips could allow humans to “merge” with artificial intelligence, giving us instant access to knowledge and enhanced cognitive abilities.Other companies, like Synchron and Blackrock Neurotech, are also developing brain-computer interfaces that could revolutionize how we think and interact with technology.These are the first steps toward what’s known as “transhumanism.”Transhumanism is the idea that humans can and should use technology to improve themselves beyond their natural limits.Many transhumanists believe we will eventually merge with machines. Some even believe AI might eventually allow us to “upload” human consciousness into machines, making us digital beings that live forever.And companies like Neuralink are at the forefront of making this a reality.But there are risks to this technology.Implanting a chip in the brain isn’t as simple as getting a new phone upgrade. It involves surgery and the potential for long-term health effects that we have yet to uncover.There are also ethical concerns about who controls the technology and whether these implants could be hacked. Here’s My Take While most people today are focused on AI, the next big tech war could be happening inside our brains.In some ways, it already is. Just look at the effects of social media on individuals and on society as a whole.According to the National Institute of Health: “intensive interactions with social media can be correlated to gray-matter alteration of brain areas involved in addictive behavior.”And it’s pretty clear to me that the way humans interact with each other has rapidly changed since the introduction of social media on a mass scale.In this way, transhumanism is already starting to go mainstream.But how about the folks who are attempting to become transhuman on an individual level?Bryan Johnson, who sold Venmo for $800 million, is probably the world’s most famous “biohacker.” He’s spending around $2 million a year to reverse the aging process. And he’s not […]

Read more at banyanhill.com

Two-phase study leads to Monteloeder’s newest nootropic for cognitive performance

Two-phase study leads to Monteloeder’s newest nootropic for cognitive performance

Madrid
Wednesday, February 26, 2025, 18:00 Hrs [IST] A new study illustrates the research journey behind the creation of Monteloeder’s latest nootropic formulation Mindrevive. The study spans the process from laboratory analysis of various botanical candidates to assess and compare their cognitive potential, to a clinical trial of the final selected composition. Sage extract (Salvia officinalis) together with Japanese pagoda tree (Sophora japonica) emerged as the combination with the highest cognitive support potential demonstrating significant improvements in memory, learning and execution in a clinical trial.

The results of this two-in-one study led nutraceutical leader Monteloeder, a subsidiary of Suannutra to create its proprietary “smart supplement” Mindrevive, designed to help preserve cognitive vitality specifically in adults aged 50 and older who are going through typical age-related changes. Serving the healthy ageing category, the composition targets memory, mental clarity and focus.

Specifically, the compounds in Mindrevive were found to help:
• Reduce oxidative stress
• Increase neuronal survival and regeneration
• Activate antioxidant defenses
• Enhance memory and learning
• Support growth factor release (NGF, BDNF, VEGF)
• Maintain cognitive health

The two-phase study ushered in a research-driven approach to formulation. Led byPau Navarro, PhD, published December 2024 in Applied Sciences first involved in vitro analysis of nine unique botanical compounds that were assessed for their nootropic properties. These included water-ethanol extracts of bilberry, blueberry, bacopa (Bacopa monnieri), sage, saffron, rhodiola (Rhodiola rosea), ginkgo biloba, panax ginseng roots, and gotu kola, and, separately, Japanese pagoda tree. These herb extracts were tested in human neural stem cell cultures exposed to oxidative stress. The researchers analyzed each botanical’s ability to suppress harmful reactive oxygen and reactive nitrogen species (ROS and RNS), to promote cell survival, and to stimulate neural cell growth factors.

Results of this first phase demonstrated that sage standardized in rosmarinic acid exhibited the most noticeable effects on reducing oxidative stress and cell death, while stimulating brain-derived neurotrophic factor (BDNF, a protein involved in in improving brain cell growth and vital for long-term memory and cognitive function). Nerve growth factor (NGF) levels were also increased, a protein associated with neuronal function and maintenance. Additionally, the production of vascular endothelial growth factor (VEGF) was significantly enhanced. VEGF plays a role in supporting healthy circulation, which contributes to oxygen and nutrient delivery to brain cells.

When joined with sophora extract enriched to 95% rutin, the BDNF effect was significantly augmented. Rutin is recognized as a powerful antioxidant and helps reduce age-related neuronal degeneration. Moreover AChE (acetylcholinesterase) activity was reduced by more than 60%. High AChE activity is known to impair nerve signalling through the breakdown of acetylcholine, a neurotransmitter crucial for learning, memory, and muscle function.

“The nine botanicals selected for analysis are widely recognized for their antioxidant properties and role in supporting cognitive function, with extensive documentation in scientific research,” informs Jonathan Jones, chief scientific officer at Monteloeder. “Some of these ingredients have been evaluated in clinical studies exploring cognitive health. Sage, in particular, has often been overlooked in discussions about cognitive support, yet it stood out in our screening trials. In fact, sage was the only extract to increase the expression of all analyzed factors associated with neuronal function and antioxidant defenses. When combined with rutin, we observed significant enhancements in the production of BDNF, a key molecule involved in brain signaling and cognitive processes. Specifically, it is the major growth factor implicated in memory processes and learning. Research suggests that maintaining optimal BDNF levels is important for overall brain health.”

A subsequent randomized, double-blind placebo-controlled clinical study tested the effects of the chosen composition Mindrevive on 121 healthy volunteers aged 50–65 years and suffering from mild cognitive impairment. Assigned to three groups, the participants were given 250mg Mindrevive, 400mg Mindrevive, or a placebo every morning after breakfast over a period of 3 months.

At six weeks and again at 12 weeks, the participants were assessed through two questionnaires: the MoCA (Montreal Cognitive Assessment), a validated to assess cognitive function, and the ADAS-Cog (Alzheimer’s Disease Assessment Scale-Cognitive Subscale), used to evaluate key cognitive parameters such as memory, language, attention, and problem-solving.

From Week 6, the 250mg Mindrevive dose was shown to contribute to improving short-term memory recall, while the 400mg contributed to improving both short-term memory recall and abstract reasoning after 12 weeks of intake and consistently outperformed the placebo group.

The ADAS-Cog test demonstrated significant cognitive improvements with both of the Mindrevive doses compared to placebo after 12 weeks. Intragroup analysis showed more pronounced and rapid enhancements with the higher dose. Notably, the supplementation positively impacted language skills at Week 12 and motor skills as soon as Week 6. Individual item analysis revealed improvements in word recall, word recognition, and command performance across both doses.

Cognitive health is a growing concern among adults 65 and older, with conditions affecting memory and mental performance ranking among the Top 10 chronic issues, according to the National Council on Aging., recent reports by Future Markets Insights, Inc. forecast cognitive health supplement sales to “experience significant growth,” reaching nearly USD17 billion by 2033 at a CAGR of 13.3%. Within this, the market research group predicts the nootropic supplement market to double from USD2.2 billion to USD4.2 billion in that time, at a CAGR of 9.0%.

“Cognitive function naturally changes with age” explains Mariana Ortega, Science Marketing Manager of Suannutra. “Mindrevive is formulated with clinically studied ingredients to help maintain cognitive performance and support brain health. This is especially relevant for older adults who are proactively looking for natural solutions to preserve mental sharpness and overall well-being.”

Monteloeder contributes cutting-edge innovation and scientific rigor to the development of botanical health ingredients, featuring proprietary patented products supported by clinical studies. The company’s portfolio has garnered international accolades in wellness, women health, and beauty from within. Monteloeder is a subsidiary of Suannutra, which boasts a rich heritage of more than 125 years of combined experience in the European, US, and Asian nutraceutical sector.

Read more at www.pharmabiz.com

Why Brain-Boosting Supplements Are Gaining Popularity

Why Brain-Boosting Supplements Are Gaining Popularity

Image by freepik The fast-growing nootropics market is set to reach $24.63 billion by 2030. These brain-boosting supplements are becoming more popular among people who want to improve their mental ability.

Nootropics improve the brains of healthy people in terms of memory, focus, and motivation. Whatever you are studying for, these supplements are meant to help you boost your mental performance.

As people are under increasing mental demands daily, research shows these cognitive enhancers are becoming more popular.

Consumer interest in better brain function is strong, and the industry is growing by 8.39% annually. In this guide, we explore why more people are opting for nootropics to enhance their cognitive health. Why Brain-Boosting Supplements Are Becoming Popular

Image by benzoix on Freepik 1. Modern Life and The Cognitive Demands

In today’s economy, brain power is more valued than physical work. Workers need to think critically, solve problems, and learn new skills. Scientific research and new ideas run the knowledge economy instead of traditional manufacturing.

Today’s jobs require good teamwork and communication skills. Workers must also be comfortable with technology and able to engage in multiple tasks simultaneously. These jobs require much higher mental demands than past industrial jobs.

Many workers find it stressful to constantly learn and adapt. Many people use nootropic supplements to expedite focus and memory. In a fast-changing career, workers often try to stay sharp.

Job skills have lost their traditional meaning because of the shift toward knowledge work. Success depends much more on mental abilities and less on manual labor. A new reality demands that workers possess strengths not required of previous generations. 2. Addressing Age-Related Cognitive Decline

More people are living longer, bringing new challenges for brain health. Research shows that among Americans 65 and older, about 10% have dementia. Another 22% have milder thinking and memory problems.

These numbers are expected to grow significantly. By 2060, doctors predict about 1 million new cases of dementia each year in the U.S., up from 514,000 cases in 2020.

Many older adults try brain-supporting supplements called nootropics to stay mentally sharp. While nutrients like B vitamins and omega-3s can help brain health, supplements only work if your body lacks these nutrients.

The best way to protect brain health comes from everyday habits. These include eating plenty of whole foods that reduce inflammation, caring for your heart, getting good sleep, and staying physically active.

Keeping strong social connections also helps keep your mind healthy as you age. The key is building these healthy habits rather than counting on supplements alone. 3. The Power of Influence: Celebrity Endorsements and Media

Image by shurkin_son on Freepik Famous people and the media significantly impact what supplements people buy, especially regarding health and wellness. When celebrities promote brain-boosting supplements called nootropics, it makes these products seem more normal and appealing to the public.

For example, supermodel Bella Hadid has promoted nootropic supplements, which has helped attract more attention. TV shows and movies also make these brain enhancers look attractive and effective.

This attention from celebrities and media makes people think nootropics are a simple solution to improve brain function. But looking past the glamour and checking real scientific evidence before trying these supplements is important.

Savvy shoppers should focus on facts rather than famous endorsements when deciding whether to use nootropics. 4. Accessibility and Compelling Marketing

Brain-boosting supplements, called nootropics, are easy to buy over the counter. Companies market them with promises of better memory, focus, and thinking power. Their ads often create pressure to buy by suggesting limited-time offers.

But buyers should be careful. The FDA handles supplements differently than regular foods and medicines. Unlike prescription drugs, supplements don’t need FDA approval before selling. This means the FDA doesn’t check if these products are safe or effective beforehand.

The product label might not match what’s actually inside the bottle. Some supplements could contain hidden drugs or ingredients that might harm your health. Before taking any supplement, talk to your doctor to ensure it’s safe for you.

This lack of strict regulation means you must be extra careful when choosing brain supplements. 5. Stress and Mental Health: Seeking Cognitive Support

Today’s fast-paced world creates high stress and anxiety levels for many people. Some turn to natural supplements called nootropics to help manage these mental health challenges. Two popular options are ashwagandha and L-theanine.

Research shows that ashwagandha might reduce stress at 500 to 600 mg daily. This herb belongs to adaptogens, which help the body handle stress. L-theanine, found naturally in tea, can create calmness without making you sleepy.

But the science behind these supplements isn’t completely clear yet. Many studies show mixed or unclear results about how well they work.

The best approach to mental wellness starts with essential healthy habits. Focus on eating well, exercising regularly, getting enough sleep, and staying connected with others. Always check with your doctor before starting any new supplement. 6. Scientific Interest and Research: Fueling the Trend Image Courtesy of Pixabay Scientists are studying nootropics to learn how they impact our thinking abilities. Early research suggests that memory and focus supplements might work, but further studies are needed to find out if they do and if they’re safe to take.Some supplements, such as ashwagandha and L-theanine, have produced different results in studies. We don’t know for sure whether they’re good for us. It’s best not to try any supplements before talking to a healthcare provider first.Nootropics are used by many people who are interested in “biohacking” as part of their self-improvement routine. If you want to biohack your health, you’re making small changes to your lifestyle. These people combine exercise, healthy eating, and stress-reducing practices with supplements.This whole-body approach to wellness is increasingly popular, but science has not yet proven whether biohacking methods work or are safe for everyone in the long term. Further research is needed to understand which patients might benefit from these practices and which should avoid them. Conclusion As people face more mental demands at work and home, brain-boosting supplements are booming. Many people want these products to stay sharp and focused, but they need to be used wisely. […]

Read more at www.hometownstation.com

5 Evidence-Based Health Benefits of Inositol

5 Evidence-Based Health Benefits of Inositol

Nutrition

Inositol is a carbohydrate found in the body and food. Inositol supplements may help treat anxiety and fertility disorders, as well as help promote better health.

There are various forms of inositol, and it plays a role in many bodily processes. Each molecule has a chemical structure similar to the main sugar found in your blood — glucose. Therefore, it has been studied for its potential health benefits.

Here are 5 evidence-based health benefits of inositol.
1. May Reduce Anxiety by Affecting Serotonin

Share on Pinterest Inositol affects the processes that make neurotransmitters, the molecules responsible for relaying information within your brain ( 1 ).

Serotonin is one important neurotransmitter affected by inositol. This molecule has many roles in your body and impacts your behavior and mood ( 2 ).

Researchers have examined whether inositol supplements can improve symptoms associated with conditions affecting serotonin and the brain.

This includes anxiety disorders, such as panic disorder, obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD).

Several studies have shown that inositol may be able to reduce the number of panic attacks in those with panic disorders ( 3 , 4 ).

One study in 20 people with panic disorders found that 18 grams of inositol each day reduced the number of weekly panic attacks by 4 — more than the reduction of 2.4 per week seen in individuals on anxiety medication ( 4 ).

Another study in people with OCD found that 18 grams of inositol each day improved symptoms better than a placebo ( 5 ).

However, the small amount of research examining inositol and PTSD has not shown any benefits ( 6 ).

In fact, some researchers have questioned whether inositol is effective in treating any of these anxiety disorders ( 7 ).

Overall, inositol could have benefits for certain types of anxiety disorders, but more studies are needed to determine these effects. Summary Inositol
can affect the neurotransmitters in your brain, including serotonin. High doses
may be beneficial for treating some forms of anxiety disorders, such as panic
disorders. However, mixed results have been reported, and more research is
needed.
2. May Aid Blood Sugar Control by Improving Insulin Sensitivity

Insulin is a hormone that is critically important for controlling blood sugar levels in your body.

Insulin resistance , a problem with your body’s ability to respond to insulin, is considered one of the key factors associated with conditions like metabolic syndrome ( 8 ).

Inositol can be used to produce molecules that are involved in insulin’s action in your cells ( 9 ).

Therefore, inositol has been explored for its potential to improve the body’s sensitivity to insulin — thus, reducing insulin resistance.

One six-month study in 80 postmenopausal women with metabolic syndrome found that 4 grams per day of inositol improved insulin sensitivity, blood pressure and cholesterol levels more than a placebo ( 10 ).

Other research in women with gestational diabetes has also shown benefits of inositol for insulin sensitivity and blood sugar control ( 11 ).

What’s more, inositol may improve insulin’s action in women with polycystic ovary syndrome (PCOS), though the results are mixed ( 12 , 13 , 14 ). Summary Inositol
plays a role in insulin signaling and may improve the body’s sensitivity to
insulin in some cases. Benefits have been seen in individuals with metabolic
syndrome, women at risk for gestational diabetes and women with PCOS.
3. May Improve Fertility in Women With PCOS PCOS is a syndrome that occurs when a woman’s body produces abnormally high amounts of certain hormones.Women with PCOS are at a higher risk of several diseases and can experience infertility issues ( 15 ).Problems with insulin sensitivity may be one of the causes of reduced fertility in women with PCOS. Since inositol may improve insulin sensitivity, it has been studied as a potential treatment ( 14 ).Studies have found that inositol may be beneficial for improving the function of the ovaries and fertility in women with PCOS ( 16 , 17 , 18 ).These studies have typically used doses of 2–4 grams per day, and benefits have been seen in normal-weight, overweight and obese women.Overall, research has found that inositol supplements may improve menstrual cycle regularity, ovulation and pregnancy rates in women with PCOS ( 19 , 20 , 21 ). Summary Inositol is a promising compound to improve several aspects of reproductive function in women with PCOS, including menstrual cycle regularity, ovulation and fertility. Doses for these purposes are typically 2–4 grams per day. 4. May Reduce Symptoms of Depression Due to its effects on neurotransmitters in the brain, inositol has been explored as a treatment for depression.Some research has shown that 12 grams of inositol per day taken for four weeks can reduce symptoms of depression relative to a placebo ( 22 ).Another small study reported that 6 grams per day improved depression in 9 of 11 participants ( 23 ).However, other research has shown that adding inositol to standard medication for depression does not improve symptoms more than the medication alone ( 24 ).What’s more, inositol has not proven effective in reducing depression in those who previously failed to respond to standard medication ( 25 ). Summary Though some research has shown reductions in depression with inositol, the results are mixed. Inositol may not improve symptoms in those taking medication or those who don’t respond to standard medication. 5. Good Safety Record With No to Few Side Effects Inositol is found naturally in your body and in a variety of foods.The quantity obtained from food can vary from less than 1 gram up to several grams, depending on the composition of your diet ( 26 ).Even when given as a dietary supplement, it has a very good safety record.In research studies, doses have ranged from about 2 to 18 grams per day ( 4 , 13 ).At higher doses of 12–18 grams, some mild side effects have been reported. These primarily consist of stomach pains, upset stomach and flatulence ( 1 , 27 ).However, slightly reducing the dose of inositol appeared to […]

Read more at www.healthline.com

Natural Stress-Relief: L-Theanine and Lion’s Mane for Mood and Mental Clarity

Natural Stress-Relief: L-Theanine and Lion’s Mane for Mood and Mental Clarity

Our ability to manage stress and keep our mental health and our mind focused and clear is becoming more and more important in today’s world. Stress has become a part of millions of Americans’ lives. It influences our emotions, mental health, sleep quality, and productivity.

Luckily there are many herbs and supplements that may help us, offering natural solutions to everyday challenges. Among the most popular now are L-Theanine and Lion’s Mane, two natural nootropics that are known for their ability to promote relaxation, improve focus, and support mental health. Let’s talk about their main benefits for our brain well-being and mood support. L-Theanine Supplements: Benefits of Natural Relaxation

L-Theanine is an amino acid which may be found in green tea. Additionally to its strong calming properties, it also reduces stress without causing drowsiness. This quite unique ability makes it a perfect supplement for people who want to reduce stress level but still prefer to stay focused, active and productive during the day. How does L-Theanine work? It has an effect on our brain-wave activity by increasing alpha brain waves, which are associated with a state of relaxed alertness. This makes us feel calm and reduces mental and physical tension. L-Theanine also enhances the production of neurotransmitters like dopamine and serotonin – for natural mood regulation and stress relief.

Studies also showed its ability to improve sleep quality has been well-documented. So taking L-Theanine supplements help to fall asleep faster, enjoy deeper sleep and feel more energy daily – thanks to reducing anxiety and promoting relaxation. Lion’s Mane Supplements: Focus and Memory Improving

Lion’s Mane is a medicinal mushroom that has been used for centuries in traditional Asian medicine in China, Japan, Korea and India. And now western medicine is also taking all the benefits of this natural remedy for harmonizing the mind and body. Studies continue to explore its potential as a natural help for stress and anxiety, making Lion’s Mane a popular solution to mental wellness.

One of the primary Lion’s Mane studies from 2013 in Malaysia already suggested that it contains bioactive compounds like hericenones and erinacines, which stimulate the production of Nerve Growth Factor. This protein is supporting neuron growth and repair, potentially contributing to a more balanced and resilient emotional state and contributing to brain overall long-term health. Since that time there were also many studies of Lion’s Mane impact on cognitive clarity and mood-enhancing properties. Lion’s Mane also helps alleviate symptoms of anxiety and depression as it reduces inflammation and supports healthy brain function. It is rich in antioxidants and polysaccharides and has adaptogenic effects – for managing stress. People who started taking supplements as Lion’s Mane capsules or liquid Lion’s Mane drops quickly noticed improvements in their everyday mood, extra energy during the day, reducing anxiety levels, and an overall enhancement in emotional well-being. L-Theanine and Lion’s Mane: Synergistic Effects and Dosage Tips

You may add only L-Theanine or Lion’s Mane to your daily routine and the result will be noticeable. But when taken together, these supplements create a powerful synergistic effect that enhances cognitive function and mental well-being. L-Theanine’s calming properties complement Lion’s Mane’s ability to improve focus and mental clarity. This combination boosts productivity, reduces stress, and maintains our emotional stability throughout the day.

For better results, take 200-400 mg of L-Theanine daily for stress reduction and cognitive enhancement, and 500-1200 mg of Lion’s Mane extract for brain health support and mental clarity. And of course it’s better to consult a healthcare specialist before start taking any supplements. Conclusion

L-Theanine and Lion’s Mane supplements are very popular for their natural effect for managing stress, enhancing mood, and improving cognitive function. Whether taken individually or together, they may help to feel relaxation without drowsiness, improve sleep quality, and support mental health.

Read about more natural calming supplements and choose your perfect way to reduce stress and help your mental health.

Read more at nerdbot.com

6 Proven Ways To Lower Your Cortisol Levels, According To The Experts

6 Proven Ways To Lower Your Cortisol Levels, According To The Experts

How To Lower Your Cortisol Levels Getty Images It could be the distinct lack of vitamin D , a concerning news cycle and growing to-do lists, or a modern culture obsessed with over-productivity – but it’s not hard to see why most of us are more stressed than normal right now.

According to Google data trends, searches for ‘how to lower cortisol levels’ have spiked by +2850%, and among growing data pointing to rising stress levels, a new study has found that 63% of the UK feels stressed on a weekly basis.

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The fact is, we’re suffering a collective cortisol spike (the term #highcortisol is even trending on TikTok). But how to sift through the stress-relieving remedies that work and the wellness fads that simply don’t? As always, it doesn’t take a convoluted treatment or another viral self-care product, but rather a consistent approach and simple lifestyle changes. For the latter, see all the proven ways to lower your cortisol, according to the experts in the know. First, what is cortisol?

‘Cortisol is a steroid hormone produced by the adrenal gland/adrenal cortex in response to stress. It is known as the “stress hormone”,’ shares Dr. Safia Debar , a GP at Mayo Clinic Healthcare in London. Cortisol has other functions in the body too and is responsible for helping to regulate your metabolism, immune responses and blood sugar levels.

Cortisol levels fluctuate throughout the day when you perceive any form of ‘threat’ or challenge. ‘This can be physical, emotional, or environmental, and might be acute stress, which activates our “fight or flight” mode, chronic stress from long-term pressures, sleep disruptions or even high doses of caffeine which can trigger an increase in cortisol,’ adds Dr Federica Amati, Head Nutritionist at ZOE , and author of Every Body Should Know This . It could also be triggered by something as simple as scrolling through social media or awaiting a stress-inducing meeting.

Unlike TikTok will have you believe though, cortisol isn’t always bad. ‘Cortisol increases our blood pressure, heart rate, respiratory rate, mobilises our sugar stores so we have energy, sharpens our focus and down regulates nonessential processes, such as digestion and reproduction, so we survive the threat,’ shares Dr Debar. ‘It is meant to spike in short bursts and return to baseline once the stressor is resolved and the stress cycle complete.’ The problem, of course, is when cortisol becomes chronic and remains high for long periods of time if you’re unable to return to a restful state. What happens when we have too much cortisol?

‘Chronic cortisol affects the hippocampus (an area of the brain critical for memory) and the pre-frontal cortex (responsible for executive decision making and planning, amongst other processes). This leads to brain fog, lack of consolidated learning, and affects memory and focus,’ shares Dr Debar.

‘Too much cortisol also impairs our ability to tap into rest and repair, so sleep, immune function and healing is affected,’ she adds. There are also ramifications for the gut , impacting the functioning of the gut microbiome. ‘High cortisol can disrupt digestion and exacerbate GI issues,’ she warns.

In the short-term, you can feel wired, stressed, and unable to switch off or sleep. But long-term issues can also arise, prompting anxiety, depression and symptoms of burnout. Task

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Look after your gut microbiome

We know about the importance of eating a balanced, colourful diet for longevity, but it’s also crucial where your cortisol levels are concerned. ‘Your gut health and mental health are linked via the gut-brain connection . This is a network of nerves, chemical messengers, and the trillions of microbes that make up your gut microbiome ,’ shares Dr Amati.

There is growing data to support the connection between the foods we eat and our stress levels, including one study which found that those who ate a Mediterranean diet had lower cortisol levels than participants who didn’t. Fermented foods (kimchi, kefir, yoghurt), whole grains and leafy greens are also important to help support the gut microbiome. Prioritise the right movement for you

There’s no denying the serotonin-boosting effects of exercise. ‘ Evidence suggests that people who are physically active have a lower cortisol response to stress than those who are not physically active,’ agrees Dr Debar.

But as nutritional therapist and co-founder of Equi, Alice Mackintosh , warns, you need to prioritise the right kind of movement. ‘If life is already full-on and you’re stressed, opt for strength training, reformer pilates or yoga instead of marathons or early-morning bootcamps. Your adrenals will thank you,’ she shares. Make strong social connections

Whether it’s hugging your partner after a long day or going for an overdue coffee with a friend, don’t discount the endorphin boost of human connection. ‘Social connection flushes us with feel-good hormones, which buffer the effects of cortisol and enhance a safe space, therefore allowing rest, repair, and relaxation,’ agrees Dr Debar. Adopt the 90-minute caffeine rule

As Mackintosh recommends, what you do first thing in the morning is a signal to your body and impacts your whole day. ‘Hold off from coffee until 90 minutes after you wake. This gives your adrenals time to naturally raise cortisol to the right level – this can change your energy for the day,’ she shares. Optimise your sleep

It’s the oldest trick in the book, but sleep is king when it comes to reducing cortisol. ‘Your cortisol secretion follows your sleep-wake cycle. Levels fluctuate throughout the day, with cortisol typically lowest around midnight and highest at around 9am,’ shares Dr Amati.

Getting enough slumber is crucial for your sleep-wake cycle, but also for your body’s repair system. ‘Sleep is the most impactful buffer for learning and memory consolidation. Hormone regulation and certain repair genes are only switched on when we sleep. It is one of the most effective strategies for resetting […]

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Do nootropics really boost focus and memory? Experts weigh in on ‘smart drugs’

Do nootropics really boost focus and memory? Experts weigh in on ‘smart drugs’

Nootropics are touted as “smart drugs” meant to improve cognitive performance. But there’s a lot we still don’t know about them. If you’ve ever put in long hours studying for final exams or perfecting a presentation for a client, you’ve probably found yourself wishing for an extra jolt of brain power. Nootropics are often touted as a way to help with that. Nicknamed “brain boosters” or “smart drugs,” they’re typically substances that purport to improve brain performance.

This cognitive boost is meant to be above our normal baseline, explains Dr. Scott Small , professor of neurology and Director of the Alzheimer’s Disease Research Center at Columbia University. Different parts of the brain govern different cognitive abilities, such as memory, abstract reasoning, decision making, and speed of processing. Nootropics are intended to target these areas, he tells Fortune .

“So in theory, if you wanted to improve memory above baseline, you would have a nootropic that improves the function of that area, somehow cranking up its functional capabilities,” adds Small, author of “ Forgetting: The Benefits of Not Remembering .”

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But just how well do nootropics actually work? What are nootropics?

Nootropics fall into three different classes of drugs: eugeroics like Modafin and Nuvigil meant to promote alertness, stimulants like Ritalin and Adderall prescribed to those with ADHD, and dietary supplements. Because the first two classes of drugs are prescription-based, they are only formulated for—and should be used by—certain individuals.

But anyone can try a natural nootropic supplement, which can include one or a combination of several ingredients. They have the potential to reduce anxiety, enhance your mood, increase productivity, heighten your energy, improve your memory, and sharpen your focus. Some of the most common ingredients include: Lion’s mane

Rhodiola rosea

Ginkgo biloba

Ashwagandha

Panax ginseng

Alpha GPC

Caffeine

Citicoline

Phosphatidylserine

Huperzine A

L-theanine

Bacopa monnieri

You don’t always need to tap into the $9.2 billion brain health supplement market to get your fill of these. You can easily get a dose of caffeine with a cup of joe or drink some L-theanine, an amino acid known for boosting alertness, with a cup of green or black tea.

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But you may not even need to turn to a drug at all, in Small’s view. He says nootropics “could be a drug, a pharmaceutical agent, a diet. It could be a behavior, like physical or cognitive exercise,” he says. At the end of the day, “it’s an intervention, behavioral or not, that improves your cognition above normal.” Are nootropics actually effective?

Research is limited on the effectiveness of nootropics. A study published in the National Library of Medicine finds that most nootropics don’t have an immediate effect after a single dose and need to be used for a longer period of time to measure improvement. It also concludes that there isn’t enough research on healthy individuals in the field.

Small has seen positive effects of behavioral interventions in reviving someone’s memory that has slid down a little bit with aging, but he says this is more focused on boosting a cognitive decline back to the baseline, rather than exceeding the cognitive baseline.

“In the strict definition of nootropic I don’t think there’s anything that meets that criteria—that you either do something or take something and all your cognitive abilities rise like a tide,” Small says, acknowledging his definition of a nootropic may be a little more orthodox than others’. “People have been searching for it. I’ve been searching for it.” Are nootropics safe?

Many products advertised as nootropic supplements haven’t been examined in terms of safety and efficacy, according to the American Medical Association. As with any drug, there can be side effects, such as insomnia, anxiety, allergic reactions, or interactions with medications.

Advertisement Experts agree that when shopping for a supplement, you’ll want to consider whether the ingredients have been well researched, the dose efficacy, synergistic effects (some nootropics work better together), if the labeling is transparent, and whether it’s been tested by a third party.Small says that if you’re going to try a nootropic, you need to do your due diligence. “Whether it’s a supplement or a drug, it’s a pill. And that you just never know.”But if, for example, a young and healthy person is taking the GRE and looking to boost their scores, he says he wouldn’t recommend taking anything in good faith. It’s why he prefers behavioral interventions. “Anyone can do them, and anyone can access them,” he says. “They seem to be the safest and most effective.” Physical exercise is one of his go-to recommendations. “From a neurologist point of view, the part of the brain for physical exercise clearly improves the hippocampus, an area of the brain that is important for memory, and the frontal cortex, an area of the brain important for decision making.”AdvertisementHe also suggests staying cognitively active , which can involve working on games and puzzles. And, in the middle of a loneliness epidemic , staying socially engaged is also important since depression can affect cognition. Sleep is, of course, critical in maintaining normal cognition, Small adds.As he puts it, it’s “all good cognitive hygiene.” More on nutrition and supplements: The 5 best supplements for healthy aging , according to a longevity expert It’s not 8 glasses a day anymore. Here’s how much water you should drink each day Do turmeric supplements work? Experts say, yes, for 2 conditions Does apple cider vinegar really help with weight loss? Here are the science-backed health benefits This story was originally featured on Fortune.com Advertisement About Our Ads Solve the daily Crossword 28,763 people played the daily Crossword recently. Can you solve it faster than others?

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Common sleep aid may disrupt system that clears brain waste linked to Alzheimer’s

Common sleep aid may disrupt system that clears brain waste linked to Alzheimer's

by University of Rochester Medical Center Norepinephrine-mediated slow vasomotion drives glymphatic clearance during sleep. Credit: Nadia Alzoubi and Natalie Hauglund Getting a good night’s sleep is a critical part of our daily biological cycle and is associated with improved brain function, a stronger immune system, and a healthier heart. Conversely, sleep disorders like insomnia and sleep apnea can significantly impact health and quality of life. Poor sleep often precedes the onset of neurodegenerative diseases and is a predictor of early dementia.

Research appearing in the journal Cell describes for the first time the tightly synchronized oscillations in the neurotransmitter norepinephrine , cerebral blood, and cerebrospinal fluid (CSF) that combine during non-rapid eye movement (non-REM) sleep in mice.

These oscillations power the glymphatic system—a brain-wide network responsible for removing protein waste, including amyloid and tau, associated with neurodegenerative diseases.

“As the brain transitions from wakefulness to sleep, processing of external information diminishes while processes such as glymphatic removal of waste products are activated,” said Maiken Nedergaard, MD, DMSc, co-director of the University of Rochester Center for Translational Neuromedicine and lead author of the study.

“The motivation for this research was to better understand what drives glymphatic flow during sleep, and the insights from this study have broad implications for understanding the components of restorative sleep.”

The study also holds a warning for people who use the commonly prescribed sleep aid zolpidem. The drug suppressed the glymphatic system, potentially setting the stage for neurological disorders like Alzheimer’s, which are the result of the toxic accumulation of proteins in the brain. The ‘missing link’ in the glymphatic system

The research, conducted by a team at the University of Rochester and the University of Copenhagen, employed an optic technique called flow fiber photometry combined with electroencephalogram and electromyography monitors.

Unlike previous research techniques, which immobilized the mice and used anesthesia to induce sleep, the new approach allowed researchers to record brain activity during long, uninterrupted periods of wakefulness and sleep while allowing mice to move freely during recordings.

The research highlights the critical role of norepinephrine, a neurotransmitter associated with arousal, attention, and the body’s response to stress.

The team observed that slow synchronized waves of norepinephrine, cerebral blood volume, and CSF flow characterized non-REM sleep. The norepinephrine triggered “micro-arousals,” causing vasomotion, the rhythmic constriction of blood vessels independent of the heartbeat. This oscillation, in turn, generates the pumping action necessary to move CSF in the glymphatic system during sleep.

“These findings, combined with what we know about the glymphatic system, paint the whole picture of the dynamics inside the brain, and these slow waves, micro-arousals, and the norepinephrine were the missing link,” said Natalie Hauglund, Ph.D., first author of the study and currently a postdoctoral fellow at the University of Oxford. The hidden risks of sleep aids

The study also explored whether sleep aids replicate the natural oscillations necessary for glymphatic function. The team focused on zolpidem, a sedative marketed under the name Ambien, which is frequently prescribed to treat insomnia.

While zolpidem effectively induced sleep in the mice, it also suppressed norepinephrine oscillations, disrupting the glymphatic system and impeding the brain’s waste-clearing processes, a finding that raises concerns about its long-term use.

Scientists now have a new tool and potential target to improve sleep. “The research provides a mechanistic link between norepinephrine dynamics, vascular activity, and glymphatic clearance, advancing understanding of sleep’s restorative functions,” said Nedergaard.

“It also calls attention to the potentially detrimental effects of certain pharmacological sleep aids on brain health, highlighting the necessity of preserving natural sleep architecture for optimal brain function.”

More information: Norepinephrine-mediated slow vasomotion drives glymphatic clearance during sleep, Cell (2025). DOI: 10.1016/j.cell.2024.11.027 . www.cell.com/cell/fulltext/S0092-8674(24)01343-6

Provided by University of Rochester Medical Center

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How deep sleep clears a mouse’s mind, literally

A good night’s sleep does more than just help you feel rested — it might literally clear your mind. A new study published January 8 in the Cell Press journal Cell shows how deep sleep may wash away waste buildup in the brain during waking hours, an essential process for maintaining brain health. The findings also offer insights into how sleep aids may disrupt the “brainwashing” system, potentially affecting cognitive function in the long run.

Scientists have known that the brain has a built-in waste removal system, called the glymphatic system, which circulates fluid in the brain and spinal cord to clear out waste. This process helps remove toxic proteins that form sticky plaques linked to neurological disorders. However, what drives this system has remained unclear, until now.

Danish scientists found that a molecule called norepinephrine plays a key role in the brain’s cleaning in mice. During deep sleep, the brainstem releases tiny waves of norepinephrine about once every 50 seconds. Norepinephrine triggers blood vessels to contract, generating slow pulsations that create a rhythmic flow in the surrounding fluid to carry waste away.

“It’s like turning on the dishwasher before you go to bed and waking up with a clean brain,” says senior author Maiken Nedergaard of the University of Rochester and University of Copenhagen, Denmark. “We’re essentially asking what drives this process and trying to define restorative sleep based on glymphatic clearance.”

To find clues, Nedergaard and her team looked into what happens in mice when the brain sleeps. Specifically, they focused on the relationship between norepinephrine and blood flow during deep slumber. They found that norepinephrine waves correlate to variations in brain blood volume, suggesting norepinephrine triggers a rhythmic pulsation in the blood vessels.

The team then compared the changes in blood volume to brain fluid flow. They found that the brain fluid flow fluctuates in correspondence to blood volume changes, suggesting that the vessels act as pumps to propel the surrounding brain fluid to flush out waste.

“You can view norepinephrine as this conductor of an orchestra,” says lead author Natalie Hauglund of the University of Copenhagen and the University of Oxford, UK. “There’s a harmony in the constriction and dilation of the arteries, which then drives the cerebrospinal fluid through the brain to remove the waste products.”

Hauglund then had another question — is all sleep created equal? To find out, the researchers gave mice zolpidem, a common drug to aid sleep. They found that the norepinephrine waves during deep sleep was 50% lower in zolpidem-treated mice than in naturally sleeping mice. Although the zolpidem-treated mice fell asleep faster, fluid transport into the brain dropped more than 30%. The findings suggest that the sleeping aid may disrupt the norepinephrine-driven waste clearance during sleep.

“More and more people are using sleep medication, and it’s really important to know if that’s healthy sleep,” says Hauglund. “If people aren’t getting the full benefits of sleep, they should be aware of that so they can make informed decisions.”

The team says that the findings likely apply to humans, who also have a glymphatic system, although this needs further testing. Researchers have observed similar norepinephrine waves, blood flow patterns, and brain fluid flux in humans. Their findings may offer insights into how poor sleep may contribute to neurological disorders like Alzheimer’s disease.

“Now we know norepinephrine is driving the cleaning of the brain, we may figure out how to get people a long and restorative sleep,” says Nedergaard.

This work was supported by the Lundbeck Foundation, the Novo Nordisk Foundation, the National Institutes of Health, the US Army Research Office, the Human Frontier Science Program, the Dr. Miriam and Sheldon G. Adelson Medical Research Foundation, the Simons Foundation, the Cure Alzheimer Fund, the Danmarks Frie Forskningsfond, and JPND/Good Vibes.

Read more at www.sciencedaily.com

The Power of Waiting: Your Brain’s Defense Against Dementia

The Power of Waiting: Your Brain's Defense Against Dementia

Key points

Strong self-control skills in early life predict better cognitive health in later years.

Physical activity and healthy lifestyle choices amplify the protective benefits of self-regulation.

Future-oriented thinking can be trained and improved at any age.

Google AI/Image-FX Source: Google AI /Image-FX

The famous marshmallow test (Mischel et al., 1988), where children were given the choice between eating one marshmallow immediately or waiting for two later, may have revealed more than just willpower—it might help explain why some people maintain sharper cognitive function as they age. Recent research suggests that our ability to delay gratification could be a crucial factor in protecting against early onset of Alzheimer’s symptoms and other forms of cognitive decline (Wu et al., 2024).

Think of your brain as a muscle that gets stronger with practice. Every time you choose a long-term benefit over immediate pleasure, you’re essentially doing a mental workout. This workout engages multiple brain regions, particularly the prefrontal cortex, the brain area that is responsible for planning, reasoning, and controlling impulses. Just as regular physical exercise helps maintain muscle strength, regularly exercising self-control may help maintain cognitive function throughout life. Over time, delayed gratification increases mental tenacity and the ability to persevere through obstacles (Touroutoglou et al., 2020).

The science behind this connection is fascinating. When we resist immediate rewards, we activate “cool” regulation strategies in the right prefrontal cortex, the rational reasoning center of decision-making . In contrast, giving in to immediate gratification typically involves “hot” strategies in the amygdala and ventral striatum, the brain areas associated with emotional decision-making. The more we practice using these “cool” strategies, the stronger these neural pathways become, potentially creating a cognitive reserve that could help delay or prevent symptoms of cognitive decline (Willoughby et al., 2011). Future time perspective

But it’s not just about willpower. Future time perspective (FTP)—our ability to envision and plan for the future—plays a crucial role. People with a stronger FTP tend to make healthier lifestyle choices, from maintaining regular exercise routines to choosing nutritious foods over quick, unhealthy options. These choices, in turn, contribute to better brain health and potentially lower risk of cognitive decline (Bohn et al., 2016).

The good news is that these skills can be developed at any age. While the foundation may be laid in childhood (as demonstrated by the marshmallow test), adults can strengthen their self-regulation abilities through practice and conscious effort. Simple strategies like setting specific goals, creating detailed action plans, and using monitoring techniques that measure progress can help build these crucial skills. Recent studies have shown that individuals who consistently practice delayed gratification tend to maintain better cognitive function as they age. This isn’t just about resisting temptation—it’s about developing a more strategic approach to life choices. People who excel at delay of gratification often demonstrate better problem-solving abilities, stronger emotional regulation , and more effective stress management —all factors that contribute to cognitive resilience (Shatenstein et al., 2015)

Physical activity plays a particularly important role in this relationship. Research combining data from the National Health and Nutrition Examination Survey with genetic analysis has revealed that higher levels of physical activity are associated with better cognitive function, especially in older adults (Liu et al., 2024). The ability to delay gratification makes it easier to maintain regular exercise habits, creating a positive feedback loop that benefits brain health. What’s particularly encouraging is that these benefits appear to be cumulative. Each time we choose to delay gratification for a better long-term outcome, we’re not just making a single good decision—we’re strengthening our brain’s capacity for self-regulation and potentially building protection against future cognitive decline. Build your skills

For those interested in developing these skills, start small. Begin with manageable delays in gratification and gradually increase the waiting period. Set specific, achievable goals and create detailed plans for reaching them. Practice mindfulness techniques to become more aware of impulsive urges and develop strategies to manage them effectively. Look out for my forthcoming book, The Paradox of Passion: How Rewards Covertly Control Motivation , which outlines dozens of additional strategies for leveraging our neurological systems to enhance productivity .

Remember, it’s never too late to start building these protective cognitive skills. While early development of self-regulation abilities is beneficial, research shows that these skills can be strengthened throughout life. The key is consistent practice and a conscious effort to make choices that prioritize long-term benefits over immediate rewards. This research in aggregate is another powerful reminder that the small choices we make today can have lasting impacts on our mental well-being tomorrow.

References

Bohn, L., Kwong See, S. T., & Fung, H. H. (2016). Time perspective and positivity effects in Alzheimer’s disease. Psychology and Aging , 31 (6), 574.

Liu, H. Y., Zhang, Y. J., & Zhang, W. Y. (2024). Exploring the association of physical activity on cognitive function in older adults from observational and genetic insights: a combined NHANES and Mendelian randomization study. Frontiers in Aging Neuroscience , 16 , 1418455.

Mischel W., Shoda Y., Peake P. K. (1988). The nature of adolescent competencies predicted by preschool delay of gratification. Journal of Personality and Social Psychology , 54, 687–696.

Shatenstein, B., & Barberger-Gateau, P. (2015). Prevention of age-related cognitive decline: Which strategies, when, and for whom? Journal of Alzheimer’s Disease , 48 (1), 35–53.

Willoughby, M., Kupersmidt, J., Voegler-Lee, M., & Bryant, D. (2011). Contributions of hot and cool self-regulation to preschool disruptive behavior and academic achievement. Developmental Neuropsychology , 36 (2), 162–180.

Wu, S., Wang, L., Liu, S., Qi, J., Shi, F., Zhuang, H., … & Zhang, M. (2024). Relationship between domain-specific physical activity and cognitive function in older adults—findings from NHANES 2011–2014. Frontiers in Public Health , 12 , 1390511.

Read more at www.psychologytoday.com

This diet can improve memory, reduce dementia risk and boost ‘cognitive flexibility’

While the benefits of following a Mediterranean diet are well established , a new study suggests that the fresh-forward, olive oil-soaked eating style can boost brain health by promoting certain gut bacteria.

Researchers at Tulane University School of Medicine found that lab rats who followed a Mediterranean diet developed different gut bacteria patterns than those who adhered to a Western diet.

The study, published in Gut Microbes Reports , found that the bacterial changes associated with the Med diet led to improved cognitive performance. The Mediterranean diet consistently ranks as the best overall food strategy. sonyakamoz – stock.adobe.com “We’ve known that what we eat affects brain function, but this study explores how that could be happening,” lead author Rebecca Solch-Ottaiano , Ph.D., a neurology research instructor at Tulane’s Clinical Neuroscience Research Center, said.

“Our findings suggest that dietary choices can influence cognitive performance by reshaping the gut microbiome.”

The Mediterranean diet, crowned the best overall for eight years running by US News & World Report , is a plant-based diet that prioritizes vegetables, fruits, whole grains, healthy fats, nuts and seeds while limiting red meat and sugar.

The Mediterranean diet has been shown to aid weight loss, improve blood sugar and lower blood pressure and cholesterol. It’s also been linked to a lower risk of heart disease, stroke, dementia and certain types of cancer.

This latest Tulane study is the first to investigate the relationship between Mediterranean and Western diets, microbiota and cognitive function.

To model the effects of diet during a critical period of development, researchers recruited rats equivalent to 18-year-old humans.

The researchers found that rats who were fed a Mediterranean diet, complete with a high intake of olive oil, fish and fiber, showed a marked increase in beneficial gut bacteria compared to those who consumed a high-fat, low-veg, meat-heavy Western diet. Researchers found that rats fed a Mediterranean diet, complete with a high intake of olive oil, fish and fiber, showed a marked increase in beneficial gut bacteria. Get the latest breakthroughs in medicine, diet & nutrition tips and more.

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The bacterial shifts in the Mediterranean rats, which included higher levels of bacteria such as Candidatus Saccharimonas , correlated to improved cognitive performance and memory. In contrast, the increased levels of certain bacteria, such as Bifidobacterium, in Western rats correlated to impaired memory function.

Previous studies have established a link between a Western diet and cognitive decline , as well as obesity, plummeting sperm counts and emotional and behavioral issues.

Researchers noted that the Mediterranean diet group also showed higher levels of cognitive flexibility, IE, the ability to adapt and integrate new information, compared to the Western diet group. The Mediterranean rats also maintained lower levels of “bad” LDL cholesterol.

The clear benefits of adhering to the Med diet suggest that similar effects could be mirrored in young adults whose brains and bodies are still developing.

“Our findings suggest that the Mediterranean diet or its biological effects could be harnessed to improve scholastic performance in adolescents or work performance in young adults,” said corresponding author Dr. Demetrius M. Maraganore , Herbert J. Harvey Jr. Chair of Neurosciences.

“While these findings are based on animal models, they echo human studies linking the Mediterranean diet to improved memory and reduced dementia risk.”

Based on these findings, researchers are calling for large-scale human studies to investigate the relationship between cognitive function, diet and gut bacteria.

Mediterranean diet linked to improved memory via gut bacteria changes

Mediterranean diet linked to improved memory via gut bacteria changes

Credit: CC0 Public Domain A new Tulane University study suggests the Mediterranean diet’s brain-boosting benefits may work by changing the balance of bacteria in the gut.

In a study published in Gut Microbes Reports , researchers at Tulane University School of Medicine found that subjects following a Mediterranean diet developed distinctly different gut bacteria patterns compared to those eating a typical Western diet. These bacterial changes correlated with better memory and cognitive performance.

“We’ve known that what we eat affects brain function, but this study explores how that could be happening,” said lead author Rebecca Solch-Ottaiano, Ph.D., neurology research instructor at Tulane’s Clinical Neuroscience Research Center. “Our findings suggest that dietary choices can influence cognitive performance by reshaping the gut microbiome .”

The study found that rats fed a Mediterranean-style diet rich in olive oil , fish and fiber over 14 weeks showed increases in four beneficial types of gut bacteria and decreases in five others compared to rats eating a Western diet high in saturated fats. These bacterial changes were linked to improved performance on maze challenges designed to test memory and learning.

Specifically, higher levels of bacteria such as Candidatus Saccharimonas were associated with better cognitive performance , while increased levels of other bacteria, such as Bifidobacterium, correlated with poorer memory function.

The Mediterranean diet group also showed better cognitive flexibility—the ability to adapt to new information—and improved working memory compared to the Western diet group. They maintained lower levels of “bad” LDL cholesterol.

This study is the first to assess the effects of the Mediterranean on microbiota and cognitive function outcomes relative to the Western diet in a rodent model. The researchers used young rats approximately equivalent in age to 18-year-old humans to model the effects of diet during a critical developmental period. The diets were based on human consumption and used ingredients reflecting the complexity of human diets. The Mediterranean diet (MeDi) showed clear benefits for cognitive flexibility, memory, and gut health, suggesting potential parallels in young adults whose brains and bodies are still maturing.

“Our findings suggest that the Mediterranean diet or its biological effects could be harnessed to improve scholastic performance in adolescents, or work performance in young adults ,” said corresponding author Dr. Demetrius M. Maraganore, Herbert J. Harvey, Jr. Chair of Neurosciences. “While these findings are based on animal models, they echo human studies linking the Mediterranean diet to improved memory and reduced dementia risk.”

The researchers emphasize that larger human studies are needed to confirm these effects and better understand the complex relationship between diet, gut bacteria, and brain function in young people.

For those interested in following a Mediterranean eating pattern, key components include: Olive oil as the primary fat source

Abundant vegetables, fruits and whole grains

Fish and lean proteins

Limited red meat and saturated fats

High fiber intake from various plant sources

Other Tulane co-authors of the study include Elizabeth B. Engler-Chiurazzi, Colin Harper, Savannah Wasson, Sharon Ogbonna, Blake Ouvrier, Hanyun Wang, Madison Prats, Katherine McDonald, Ifechukwude J. Biose, Lori A. Rowe, MaryJane Jones, Chad Steele and Gregory Bix.

More information: Rebecca J. Solch-Ottaiano et al, Comparison between two divergent diets, Mediterranean and Western, on gut microbiota and cognitive function in young sprague dawley rats, Gut Microbes Reports (2024). DOI: 10.1080/29933935.2024.2439490

Provided by Tulane University

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Nature Knows Nootropics