Cognitive Decline
1) A true Alzheimer’s disease: accelerated decline in brain neurons and its support structures. It starts in 30 years of age.
2) Age related dementia starts in late 65, onset of degeneration usually starts 30years prior.
What you can do to try to slow down, prevent or even treat age related neurological decline:
Manage your insulin sensitivity, lower your fasting HgA1C and fasting glucose level. There is increased knowledge that neurological age-related decline is effectively type 3 diabetes, thus improving insulin sensitivity is a key.
Adequate intake of DHA. Best to test for your blood levels by spot blood test.
Adequate amounts of B vitamins. Especially B2, B6, B9 and B12. Tests can be done to guide the needs plus tests for MTHFR if problems are related to folate metabolism.
Increase amount of LMM (lean muscle mass). There is a lot of evidence, supported by controlled randomised studies, that weekly strength exercise programme will improve cognitive function. Just 3 sets per muscle group with effort till you can not do more reps will provide sufficient stimulus. 75% of glucose in the blood is taken up by our muscles. Muscle is an active tissue, so more we have it and more we move it, requires more energy…..it is a great way to lower you blood glucose, preventing type 2 and so-called type “3” diabetes.
How much you are stimulating your brain reflects brain health. The stimuli must be challenging. The best is to learn a new thing which you are not good at. Best activities are dancing, exercising involving balance and strength, learning a new language...
Lower your exposure to environmental toxins, especially lead (in paints, car exhaust).
Protein intake in a person over 60 needs to be adequate to support maintenance and growth of LMM. I am always saying: USE IT OR LOSE IT!
Show me one condition, where exercising is not beneficial, it does not exist!
I am an extremely well-trained fitness professional, you will be in a good hands, if you choose to get knowledge about your fitness from me.
Absorption and metabolism of B12
Only bacteria and archaea produce vitB12, plants, fungi and animals including humans do not produce vitB12.
Haptocorrine (HC) is released from our salivary glads and binds to B12, it protects B12 from acidity of the stomach.
Parietal cells in the stomach produce HCL and Intrinsic factor, which is important for B12 absorption.
Proteases produced by pancrease free up B12-captocorrine complex and allowing intrinsic factor to bind to B12.
B12 and intrinsic factor travel through small intestine. B12 is released from intrinsic factor in terminal ileum, where it is absorbed into a blood stream.
B12 binds in the blood to transcobalamin (forming active form of B12) and haptocorrine (inactive form of B12).
B12 gets transported by portal vein to the liver, where it is stored (2-5mg), in the kidneys it is bind to megalin in renal tubules and reabsorbed into a body.
B12 is a cofactor for 2 enzymes. Methionine synthetase (MTS) (methylcobaltamine) in cytoplasma and Methylmalonyl CoA mutase (MMCM) (adenosylcobaltamine) in mitochondria.
What Are the Symptoms of Vitamin B12 Deficiency?
Fatigue, muscle weakness, dizziness.
Anemia.
Neurological features: cognitive decline, ataxia, muscle tingling, neuropathy.
Sore tongue: swollen, red.
Bone marrow suppression.
Cardiomyopathy.
Low and abnormal blood cells: low white blood cells, low platelets, megaloblastic anaemia (enlarged RBC).
Premature grey hair.
Difficulty to fall pregnant.
All animal products like salmon, trout, chicken, beef, lamb, liver, clams, cheese, milk, yogurt, eggs, are all good sources of B12.
Tests we can do to see a good neurological health: active vitamin B12 (holotranscobalamine) or if not available total serum B12 (active B12 is 10-30% of total B12), Homocysteine, Methylmalonic acid (MMA), DHA levels (blood spot test), fasting HbA1C and fasting insulin levels.
B12 in supplements: There are three forms of vitB12: hydroxocobalamin, adenosylcobalamin, methylcobalamin. Skilled practitioner will know which form to use.
MCV, MCH is elevated only in 70% in suboptimal B12 levels. B12 levels stated normal by a lab are currently set very low. Lab stating serum B12 benign normal are already in deficient state.