Alchemica Posted March 7, 2018 (edited) In the R&D lab this morning. Berry Choc + Therapy. I've gotten slack, just skulling or taking polyphenol sources, not creating with them. This is a simple healing creation. Quite tasty, remember polyphenols tend to have as literature unfolds, synergistic effects, add the rest of the constituents... Because the effects seem to build up, it seems better to have your therapeutic polyphenols etc in the morning IMO. See: Why nutritional psychiatry is the future of mental health treatment This one's the therapeutic blueberry, sour cherry, pomegranate concentrate and cinnamon topped with organic Matcha green tea high flavonol ethical cacao and therapeutic saffron, Clary Sage, Lemon Balm chocolate. Blueberries: Single-dose flavonoid interventions have produced improvements in attention, inhibition, visuospatial memory, and executive function between 2–6 h post-consumption, whilst supplementation of flavonoids for 1.5–8 weeks has been associated with improved visuospatial memory and improved long-term memory. Acutely, a flavonoid rich blueberry drink improved the mood of healthy children and young adults. In both studies, increased Positive Affect was observed 2 h after consumption of the flavonoid-rich drink (significant drink by session interaction). The flavonoid drink had no effect on Negative Affect. In older populations, addition of easily achievable quantities of blueberry (equivalent to one cup) to the diets of older adults can improve some aspects of cognition, including executive functioning. Supplementation with an anthocyanin-rich blueberry concentrate improved brain perfusion and activation in brain areas associated with cognitive function in healthy older adults. A single dose increased positive affect. Pilot EEG data highlight an anxiolytic effect of the consumption of a single serve of berries, as indexed by a suppression of α spectral power, and an increase in the slow wave δ and θ spectral powers. There was also an indication of greater alertness and lower fatigue, as indexed by an increase in β power and suppression of α spectral power. They cause an acute increase in reaction times during the digit vigilance task. Longer term, in a cognitively impaired population, Improvements in verbal fluency, short-term memory and long-term memory are observed. There tends to be blood pressure reduction. They have really good anti-obesity/hypoglycemic/hypolipidemic and antidepressant-like effects. They tend to be insulin sensitising It's not just that they improve hippocampal neurogenesis and function. Berries have the potential to decrease memory impairment, oxidative stress status, and AChE activity and increase neuron density etc. Anthocyanins increase BDNF mRNA expression and may alter other important cognitive pathways. Pomegranate see here Cinnamon: The bark contains proanthocyanidins, catechin and epicatechin along with the precursor for benzoate, cinnamaldehyde. Cinnamon could be beneficial to counteract deleterious dietary effects in stressed conditions. It could effectively prevent the cognitive dysfunction and the impairment of energy and glucose homeostasis induced by amyloid-β deposition by reducing neuroinflammation and enhancing insulin signaling. It efficiently inhibits tau accumulations, Aβ aggregation and toxicity in vivo and in vitro models. Indeed, cinnamon possesses neuroprotective effects interfering multiple oxidative stress and pro-inflammatory pathways. Cinnamon modulates endothelial functions and attenuates the vascular cell adhesion molecules. Cinnamon PPs may induce AD epigenetic modifications. Cinnamon seems to be effective and safe approaches for treatment and prevention of AD onset and/or progression. "A Cochrane review on cinnamon states that long-term blood glucose control is essential in reducing the risk of complications associated with diabetes mellitus such as cardiovascular disease (CVD), retinopathy and nephropathy. Insulin is one of the key hormones that regulates energy and metabolism use as well as transporting sugar from the bloodstream into cells. Cinnamon has been studied as a therapy for improving glycaemic control through its insulin-mimicking biologically active properties that enhance glucose uptake and utilisation in the cell by: -modulating hepatic glucose metabolism through changes in pyruvate kinase (PK) and phosphenol pyruvate carboxikinase (PEPCK) -inhibition of intestinal glycosidase -translocation and synthesis of glucose transporter 4 (GLUT-4) -insulin receptor de-phosphorylation and auto-phosphorylation. In type 2 diabetes, higher amounts of glycated haemoglobin (HbA1c) are indicative of poorer control of blood glucose levels. Once haemoglobin has been glycated, its ability to transport oxygen, as well as collect carbon dioxide to return to the lungs, is lost leading to advanced glycated end product (AGE), elevated HbA1c and plasma glucose which are associated with retinopathy, nephropathy and cardiovascular disease. In a clinical trial, 2g of cinnamon a day for 12 weeks alongside regular medication for type 2 diabetes, significantly reduced glycated HbA1c, as well as diastolic and systolic blood pressure compared to placebo.A recent double-blind trial reported that 3g of cinnamon significantly improved all components of metabolic syndrome such as insulin, blood pressure, antioxidant status and lean body mass when compared to a placebo" Cacao and butter Alongside the dose-dependent cognitive enhancement, the cacao flavonols help with the NO, CBF and BDNF and general brain health, and cardiovascular benefits, data suggest that (-)-epicatechin exerts its antinociceptive effects by activation of the NO-cyclic GMP-K channels pathway, 5-HT1A/1B/1D/5A serotonergic receptors, and μ/κ/δ opioid receptors. Total plasma concentrations of (−)-epicatechin plus (−)-epicatechin metabolites were found in the low-micromolar range as soon as 1 h after the consumption of a flavanol-rich food. The major metabolite of (−)-epicatechin detected in plasma was 4′-O-methyl-epicatechin-7-β-D-glucuronide NF-κB, phosphatases, and kinases, other signaling cascades have been shown to be modulated by (−)-epicatechin and procyanidins. Oral (−)-epicatechin administration to mice protects against Aβ-induced hippocampal toxicity and from stroke-associated brain infarcts and neurologic deficits. At nanomolar concentrations, (−)-epicatechin stimulated the Nrf2 signaling pathway in primary cultures of astrocytes and neurons " Epi is now known not only as an antioxidant and activator of NO production but also as a substance that can enter the brain and supposedly provide neuroprotection.. Furthermore, Epi's anti-inflammatory effects, its ability to prevent metabolic abnormalities, its ability to reduce infarct size in the heart and stroke volume in the brain, its ability to improve red blood cells' deformability and to reduce pro-thrombotic states, all provide it with a unique synergy in mechanisms involved in the prevention of hypertension and concomitant cardiovascular and brain-related diseases. This may result in significant health benefits and longevity. Thus, Epi, due to its multiple biological activities, is a promising therapeutic candidate ...a high intake of flavonoid-containing foods was associated with better cognitive functions at baseline and also with a more favourable evolution of cognitive performance after a 10-year follow-up period. In a crosssectional study, the relationship between the intake of foods containing chocolate, wine and tea and cognitive performances in elderly people showed dose-dependent associations between the consumption of these foods and cognition (Nurk et al., 2009). In another study, more frequent chocolate consumption was significantly associated with better performances on the extensive battery of neuropsychological tests. Interestingly, the associations between frequent chocolate consumption and cognitive performance remained significant after adjustment for a number of cardiovascular risk factors, including hypertension (Crichton et al., 2016). Furthermore, a high dose of cocoa polyphenols improved self-rated calmness and contentedness Experimental studies suggest that orally administered Epi may be a potential prophylactic for Alzheimer's disease in mice (Cox et al., 2015) and, in snails, may enhance memory formation if applied during memory consolidation (Fernell et al., 2016). Additionally, orally administered Epi may affect anxiety-like behaviour in mice" [ref] These fatty acids have effects, from GABAA modulation in some blends to the oleic acid which involves modulation of DA and serotonin neurotransmission Some of the fatty acids are interesting at opioid receptors, too: The mixture of linoleic and palmitic acids (1:1) showed an affinity for δ opioid receptor with a Ki value of 9.2 ± 1.1 μM. Cocoa butter is rich in palmitic and ~4% linoleic. Green Tea Tea consumption had significant acute benefits on mood and performance and creativity. While some suggest taking supplements of green tea to reduce metabolic biomarkers alone is ineffective, as part of a diet shift it seems good. Tea use was associated with reduced stress, increased calmness and increased electroencephalographic activity (increased alpha, beta and theta activities) in the midline frontal and central brain regions Green tea consumption in subjects with cognitive dysfunction (2 g/day for 3 months, approximately equal to 2 to 4 cups of tea/day) significantly improved cognitive performance. Along with the effects of lower doses of caffeine and small quantities of L-theanine, EGCG has sedative effects in the brain, partially through GABAA receptors, and consequently moderates an acute stress response in a dose dependent manner. Green tea is believed to lower the risk of dementia both through it's polyphenols and active metabolites that exhibit effects on nerve cell proliferation and neuritogenic properties. The consumption of green tea catechins is generally believed to suppress age-related cognitive dysfunction, The neuroprotective, antioxidant, anti-inflammatory, and iron-chelating properties of epigallocatechin gallate (EGCG) make it promising for neurorescue. Diet induced neuroinflammation was restored by EGCG supplementation and homocysteine-induced neurodegeneration and neuro-inflammation in the brain was attenuated. It inhibits brain damage and promotes regeneration in the cerebral cortex of rats. EGCG was able to effectively inhibit chemical-induced neurodegeneration and improve learning and memory retention in some toxic exposures Teas significantly reduced AChE activity and partially reduced fat accumulation. Green teas reduced memory deficits. They reduced reactive species accumulation and reduced plasma triglyceride levels. The tea polyphenol (-)-epigallocatechin-3-gallate (EGCG) has been shown to ameliorate metabolic abnormalities and fatty liver. Saffron: Saffron (Crocus sativus L.) has demonstrated antidepressant effects in clinical studies and extensive anxiolytic effects in experimental animal models. It reputedly has acute effects. It's not overly expensive to get a bulk decent quality Iranian saffron from the right places. Quite quickly, it increases mood, reduces anxiety and manages stress without side effects in studies. It has been traditionally used for the treatment of insomnia and other diseases of the nervous systems, it has sleep quality improving effects. Crocins attenuated schizophrenia-like behavioural deficits. It has a satiating effect and decreases the frequency of snacking events. It's been used in emotional disorders and it was found that using saffron (30 mg/day) was effective in relieving symptoms in some cases. Crocin can regulate HPA axis activity and has therapeutic effects in stress disorders, potentially PTSD where it is effectve in an animal model. It may serve an appropriate treatment for subjects who experience a extremely stressful or traumatic event. Saffron and its metabolites have proven to be effective in different models of psychiatric disorders, including depression and anxiety. It is as least effective as first-line medications for MDD in quality studies with less side effects. It's got a good safety margin, while 30mg may prove effective “to a daily maximum dose of 1.5 grams there has not been any risk documented. Lethal dose is 20 g and the abortive dose, 10 g, because as such it was employed in the past due to its stimulating action on the smooth muscle of the uterus. 5 g daily dose can already cause intoxication accompanied by vomiting, bloody diarrhea, hematuria, skin hemorrhages in nose, lips and eyelids, vertigo and dulling. The skin and mucous membranes take a yellowish colour similar to jaundice”. Crocin is an isolated chemical compound that belongs to a group of commercial carotenoid derived from the stigma branches of dried saffron. The spice’s high antioxidant capacity explains most of its preventive or healing properties in relation to chronic and degenerative diseases Crocin and crocetin may have a neuroprotective effect because of their anti-inflammatory action in microglial cells, as tested in rat brains, accompanied by a reduction in neurotoxic molecules (TNF-α, interleukin-1β and intracellular ROS. The restoration of a redox balance in brain tissues can be a good therapeutic strategy to limit neuro-inflammation and consequently tissue oxidative damage). Many of the anti-inflammatory effects of crocin demonstrated in animal models of neuronal degeneration could be mediated by its direct effects on microglia homeostasis. It also has anti-adiposity effects Crocin can be considered as healthcare product to prevent age-related brain diseases, it is able to enhance memory function in an aging model through anti-glycative and anti-oxidative properties which finally can suppress brain inflammatory mediators and increase protective pathways Crocin can improve learning and memory and may prevent neurodegenerative disorders including Alzheimer's disease. Saffron is a source of novel acetylcholinesterase inhibitors. It is not mutagenic and prevents alcohol-induced disorders of memory and learning. Its mechanism is thought to be prevention of the inhibitory effect of ethanol on N-methyl-D-aspartate (NMDA) glutamate receptors in the hippocampus. It has clear binding capacity at the PCP binding side of the NMDA receptor and at the sigma(1) receptor There is an anti-fatigue effect of crocetin - its intake improved performance when taken 4 h before a physical fatigue-inducing task Treatment with saffron extract for seven consecutive days in a study conducted in rats in an experimental model of MS improved learning and memory impairment and alterations in the parameters of oxidative stress in the hippocampus. Clinically saffron was able to reduce MS symptoms - crocetin might prevent demyelination and neurodegeneration. Such findings show that saffron may potentially prove useful in the treatment of MS through the inhibition of oxidative stress and the infiltration of leukocytes to the CNS. Saffron protects many cells of the dopaminergic system with relevance to Parkinson's disease. Studies on the bioactive substances of saffron in depression indicate that the crocin acts by inhibiting the reuptake of dopamine and norepinephrine neurotransmitters, while safranal inhibits the reuptake of serotonin. There are in vivo studies suggesting inhibitory effects on the monoamine oxidases, MAO-A and MAO-B, enzymes responsible for the degradation of the neurotransmitters, as mentioned above, leading to an increase in their levels in the synaptic space and reducing depressive symptoms. Saffron is a potential efficacious and tolerable treatment for major depressive disorder with anxious distress. [1] It increased mood, reduced anxiety and managed stress without side effects, offering a natural alternative to standard treatments [2] Saffron is as effective as fluvoxamine in the treatment of patients with mild to moderate OCD [3] [1] https://www.ncbi.nlm.nih.gov/pubmed/27701683 [2] https://www.ncbi.nlm.nih.gov/pubmed/28735826 [3] https://www.ncbi.nlm.nih.gov/pubmed/29062366 Clary Sage I've also used quite a lot of Salvia sclarea essential oil orally at low doses. It adds nicely to food, in contrast to lavender. I find it nicer than lavender in effect, too. Lavender has effects in part mediated by 5-HT1ARs, likewise the linalool-type compounds in Clary sage probably do too. These compounds also reverse the epigenetic consequences of stress Clary oil was found to alleviate stress and have antidepressive effects, effects manifested by activation of dopamine pathways. The anti-stressor effect of clary oil likely involves dopamine D1/D2 and 5-HT1ARs. "Another piece of research published in the Journal of Medicinal Food found that including clary sage oil in the food of animal subjects lead to a significant reduction in dominant and anxious behavior. " https://www.medicalnewstoday.com/articles/320423.php Lemon balm Elliott et al. (2007) employed EOs from Lavandula angustifolia Mill. and Melissa officinalis L. belonging to Lamiaceae for the management of agitation in individuals with severe dementia. The sedative and calming effect of both EOs is already established which can contribute in consolidation of memory. In the receptor binding capability study, both oils extensively inhibited radioligands binding to the muscarinic M1, 5HT2A, histamine H3 receptors and GABAA receptor channel site. M. officinalis EO displayed broad receptor binding capacity in comparison to L. angustifolia EO, and showed affinity for binding with 5HT1A and the agonist binding site of GABAA receptors. The results of this study revealed that both EOs act as substrate for and interact with several receptors, and can be effectively used to relieve the symptoms of agitation. Conversely, M. officinalis EO has got the ability to reduce social withdrawal times and increased the time of constructive activities of dementia patients. L.angustifolia and M. officinalis EOs in combination (50:50) has inhibited flunitrazepam binding. A placebo-controlled trial, conducted on patients affected by severe dementia guests of care facilities in the UK, reported the effect of Melissa officinalis (M. officinalis) essential oil, applied as massage twice a day for 4 weeks, on agitation measured by the Cohen-Mansfield agitation inventory (CMAI): seventy-one out of the seventy-two participants completed the trial and results demonstrated an improvement of agitation without the occurrence of significant side effects. The efficacy of lemon balm hydroalcoholic extracts rather than the essential oil is also well documented. In a study (a parallel group, double-blind, randomized, placebo-controlled trial), involving aged patients (from 65 to 80 years of age) suffering from mild-moderate AD, 60 drops/day of lemon balm extract were administered. Lemon balm exerted positive effects both on cognition, as measured through the 11-item cognitive subscale of the Alzheimer’s Disease Assessment Scale (ADAS-cog) and the CDR-SB, and on agitation as side effect at 4 months. Edited March 8, 2018 by Alchemica 1 Share this post Link to post Share on other sites
Alchemica Posted March 8, 2018 (edited) If you need another inspiration for a dish, I prepared this one when I was really ill and found it healing: Requiring hardcore culinary arts therapy, prepared a curry from scratch using literature therapeutic doses of medicinal phytochemicals from food. Made a daal cinnamon curry with a good source of coconut MCTs and good fatty acids Curcumin is anti-inflammatory and antidepressive. Blend it with your oil and black pepper. I use a medicinal turmeric that naturally has 5 x the curcuminoids. Ginger and its constituents, such as 6-gingerol, 6-shogaol, 6-paradol, zingerone, and dehydrozingerone, are effective for ameliorating the neurological symptoms of neurodegenerative conditions. Polyphenols from cinnamon I've covered. Added a solid bit of saffron, covered above. Curry leaf aqueous leaf extract reduced the despair behaviour in experimental animal models, suggesting an anti-depressant like activity and also exerted anxiolytic activity Tip: Add some turmeric essential oil, less than 10 drops (anti-inflammatory, ar-turmerone inhibits microglial activation, a property that may be useful in treating neurodegenerative disease. Furthermore, ar-turmerone increases NPC proliferation) It's very flavorsome but I like it. For a more Mediterranean style dish Requiring a bit more of a boost to get into the world (community garden etc, fairly busy tomorrow), whipped up a 'medicinal purple cabbage bolognese'. Used some fresh herb where I could but packed in high levels of dried herb. I certainly don't skimp on my herbs and spices, this is probably the most herb-laden I've spiked a carotenoid-rich tasty tomato sauce, swimming with purple cabbage anthocyanins (no pasta) and other goodness. Epidemiological studies suggest long-term consumption of dietary polyphenols is associated with a decreased risk of incidence of chronic diseases. They are seemingly effective to alleviate inflammation-related diseases, possessing antioxidant, anti-inflammatory, cardioprotective, neuroprotective and anti-cancer health benefits. More recently benefits have been extended to their other CNS benefits While I grow all these, I'm not yet self-sufficient for having medicinal cooking therapy sessions. Heaps of oregano. This contains rosmarinic acid, apigenin, luteolin, quercetin, scutellarein and their derivatives. Not meaning teaspoons or like piss weak quantities. Oregano possesses potent antioxidant properties. Oregano is rich in antioxidants, with as little as one gram could contribute a significant amount of plant-based antioxidants to a human being per day. An extract prepared from leaves of oregano, a major constituent of the Mediterranean diet, is brain-active, with moderate triple reuptake inhibitory activity, and exhibits positive behavioural effects in animal models, not just the carvacrol rich essential oil that is CNS active. High doses of parsley. Alongside the quality nutrition. Parsley is rich in polyphenolic flavonoids, including apiin, apigenin, crisoeriol, and luteolin. Not your standard 'herb' levels Large doses of basil, including some exotic ones. Once again rich in nutrition, polyphenols and flavonoids as well as compounds such as rosmarinic acid Heaps of onion. Onions are among the richest sources of dietary flavonoids. I pack in the dried onion. I like to use a bit of anthocyanin containing red onion, too. Topped it off with saffron. Very tasty. Tip: add a drop of Spanish Sage essential oil to your cooking (established mood and cognitive benefits in healthy individuals) Edited March 9, 2018 by Alchemica 2 Share this post Link to post Share on other sites
Alchemica Posted March 9, 2018 (edited) Why am I throwing polyphenols in there like there's no tomorrow? Polyphenolic Compounds Alter Stress-Induced Patterns of Global DNA Methylation in Brain and Blood. "...polyphenols may promote resiliency to stress and may be an efficacious alternative to traditional pharmacological treatments in psychiatry." ...as I munch down my top up dose... I've mentioned how some polyphenols promotes resilience to stress-mediated depression/anxiety phenotypes in animal models. This one focuses on anthocyanins and dihydrocaffeic acid. Dietary polyphenols and many other dietary phytochemicals are becoming increasingly attractive as therapeutic agents because of their safety and efficacy in alleviating psychiatric symptomology. Plant-derived polyphenols are naturally occurring micronutrients that have demonstrated efficacy in treatment of depressive-like symptoms Changes in DNA methylation elicited by stress are known to be long-lasting and can even span generations in both the CNS and periphery. Stressful experiences can alter DNA methylation patterns in humans and animals, both globally and at gene loci important for brain plasticity and emotion. These methylation patterns can affect expression of genes involved in the crosstalk between inflammatory pathways and neural activity, ultimately conferring vulnerability to psychopathology including depression and anxiety. DNA methylation can be. catalyzed or reversed by environmental factors and persist long after the initial insult, producing stable changes in gene expression during both development and adulthood Once again, these compounds, are looking effective. Stress-susceptible mice display increased inflammation. These compounds show the same demethylating effect in both humans and mice. Global changes in methylation have the capacity to alleviate depressive-like behaviour, which suggests that polyphenol treatment, which elicits large changes in global methylation in the brain and blood, may do so as well. http://sci-hub.tw/10.1002/mnfr.201700722 Edited March 9, 2018 by Alchemica 2 Share this post Link to post Share on other sites
