Archive for the 'Brain Food' Category
July 21st, 2008 -- Posted in Alzheimers, Brain Food, Mental Health |
MIT brain researchers have developed a “cocktail” of dietary supplements, now in human clinical trials, that holds promise for the treatment of Alzheimer’s disease.
For years, doctors have encouraged people to consume foods such as fish that are rich in omega-3 fatty acids because they appear to improve memory and other brain functions.
The MIT research suggests that a cocktail treatment of omega-3 fatty acids and two other compounds normally present in the blood, could delay the cognitive decline seen in Alzheimer’s disease, which afflicts an estimated 4 million to 5 million Americans.
“It’s been enormously frustrating to have so little to offer people that have (Alzheimer’s) disease,” said Richard Wurtman, the Cecil H. Green Distinguished Professor of Neuropharmacology at MIT, who led the research team. The study appears in the May 9 issue of Brain Research.
Wurtman will present the research at the International Academy of Nutrition and Aging 2006 Symposium on Nutrition and Alzheimer’s Disease/Cognitive Decline in Chicago on Tuesday, May 2.
The three compounds in the treatment cocktail — omega-3 fatty acids, uridine and choline — are all needed by brain neurons to make phospholipids, the primary component of cell membranes.
After adding those supplements to the diets of gerbils, the researchers observed a dramatic increase in the amount of membranes that form brain cell synapses, where messages between cells are relayed. Damage in brain synapses is believed to cause the dementia that characterizes Alzheimer’s disease.
If the successful results obtained in gerbils can be duplicated in the ongoing human trials, the new treatment could offer perhaps not a cure but a long-term Alzheimer’s treatment similar to what L-dopa, a dopamine precursor, does for Parkinson’s patients, said Wurtman, a professor in the Department of Brain and Cognitive Sciences.
“It doesn’t cure Parkinson’s, but what it does do is to help replace something that’s missing. It’s not permanent, but it has had an enormous impact on people who have Parkinson’s,” he said.
The new potential treatment offers a different approach from the traditional tactic of targeting the amyloid plaques and tangles that develop in the brains of Alzheimer’s patients. Until recently, most researchers believed these plaques and tangles caused the cognitive decline. But the failure of this hypothesis to lead to an effective treatment for Alzheimer’s disease has caused some scientists to theorize that, though the plaques and tangles are always associated with the disease, they may not be the main cause of the dementia, nor the best target for treating it.
Instead, the new research focuses on brain synapses, where neurotransmitters such as dopamine, acetylcholine, serotonin and glutamate carry messages from presynaptic neurons to receptors in the membranes of postsynaptic neurons. In Alzheimer’s patients, synapses in the cortex and hippocampus, which are involved in learning and memory, are damaged.
After the dietary supplements were given, the researchers detected a large increase in the levels of specific brain proteins known to be concentrated within synapses, indicating that more synaptic membranes had formed, Wurtman said. Synaptic membrane protein levels rose if the gerbils were given either omega-3 fatty acids or uridine plus choline. However, the most dramatic upsurge was observed in gerbils fed all three compounds.
“To my knowledge, this is the first concrete explanation for the behavioral effects of taking omega-3 fatty acids,” said Wurtman.
Choline can be found in meats, nuts and eggs, and omega-3 fatty acids are found in a variety of sources, including fish, eggs, flaxseed and meat from grass-fed animals. Uridine, which is found in RNA and produced by the liver and kidney, is not obtained from the diet. However, uridine is found in human breast milk, which is a good indication that supplementary uridine is safe for humans to consume, Wurtman said.
Recent studies by the researchers at MIT, and by scientists at Cambridge University in England, showed that either uridine or omega-3 fatty acids can promote the growth of neurites, which are small outgrowths of neuronal cell membranes. That further supports the hypothesis that omega-3 fatty acids increase synaptic membrane formation, said Wurtman.
Alzheimer’s patients in the clinical trials, which will involve multiple medical centers, are being given a drink that contains the compounds under study, or a taste-matched placebo.
“If it works as well on the brains of people with Alzheimer’s disease as it does in laboratory animals, I think there will be a lot of interest,” Wurtman said.
Other authors on the paper are Ismail Ulus, Mehmet Cansev, Carol Watkins, Lei Wang and George Marzloff of MIT’s Department of Brain and Cognitive Sciences. Ulus and Cansev also work at the Uludag University School of Medicine in Turkey.
The research was supported by the National Institutes of Health, the Center for Brain Sciences and Metabolism Charitable Trust and the Turkish Academy of Sciences.
Source: MIT News (http://web.mit.edu/newsoffice/2006/alzheimers.html)
July 21st, 2008 -- Posted in Brain Food, Mental Health |
More than 17,000 people in the United States are diagnosed each year with a brain tumor. Some tumors are benign (noncancerous), and they can usually be removed and are not likely to recur. Others are malignant (cancerous). They interfere with vital functions and are life-threatening. Cancerous brain tumors usually grow rapidly, crowding and invading tissue.
Primary brain tumors are cancers that arise in the brain and affect the central nervous system (CNS). Secondary brain tumors, which are 10 times more common, are cancers that originated elsewhere in the body and have metastasized (spread) to the brain.
A brain tumor can be accompanied by the following signs and symptoms.
- Headaches that often are worse in the morning
- Seizures (convulsions)
- Nausea or vomiting
- Weakness or loss of feeling in the arms or legs
- Stumbling or lack of coordination when walking
- Abnormal eye movements or changes in vision
- Drowsiness
- Changes in personality or memory
- Changes in speech
People with the following conditions or characteristics may be at risk for developing a brain tumor.
- Radiation exposure
- Increased age
- Exposure to pesticides, herbicides, fertilizer
- Certain occupations, such as lead, petroleum, plastic, rubber, and textile workers, as well as aircraft and vehicle operators
- Exposure to electromagnetic fields
- Certain viruses, especially Epstein-Barr virus
- People who have had transplants and individuals with AIDS
Complementary and Alternative Therapies
A comprehensive treatment plan for brain cancer may include a range of complementary and alternative therapies. Nutrients and herbs may protect against side effects from conventional therapies as well as enhance chemotherapy and support anticancer activities. Mind-body therapies such as meditation, relaxation techniques, yoga, and qi gong may reduce the effects of stress and enhance your quality of life and your response to treatment. Ask your team of health care providers about the best ways to incorporate these therapies into your overall treatment plan, and make sure you always tell your health care provider which herbs and supplements you are taking.
Nutrition and Supplements
Following these nutritional tips may help reduce symptoms:
- Try to eliminate suspected food allergens, such as dairy (milk, cheese, and ice cream), wheat (gluten), soy, corn, preservatives and chemical food additives. Your health care provider may want to test you for food allergies.
- Eat foods high in B-vitamins, calcium, and iron, such as almonds, beans, whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables.
- Eat cruciferous vegetables (such as broccoli, cabbage, and cauliflower).
- Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell pepper).
- Avoid refined foods such as white breads, pastas, and sugar.
- Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy) or beans for protein. Quality protein sources, such as organic meat and eggs, whey, and vegetable protein shakes, should be used as part of balanced program aimed at gaining muscle mass and preventing wasting that can sometimes be a side effects of cancer therapies.
- Use healthy cooking oils, such as olive oil or vegetable oil.
- Reduce or eliminate trans-fatty acids, found in such commercially baked goods as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
- Avoid caffeine and other stimulants, alcohol, and tobacco.
- Exercise, if possible, 5 days a week.
You may address nutritional deficiencies with the following supplements:
- A multivitamin daily, containing the antioxidant vitamins A, C, E, the B-complex vitamins, and trace minerals such as magnesium, calcium, zinc and selenium.
- Probiotic supplement (containing Lactobacillus acidophilus), 5 - 10 billion CFUs (colony forming units) a day, for maintenance of gastrointestinal and immune health. You should refrigerate your probiotic supplements for best results.
- Omega-3 fatty acids, such as fish oil, 1 - 2 capsules or 1 tbsp. of oil one to two times daily, to help decrease inflammation and help with immunity. Cold-water fish, such as salmon or halibut, are good sources.
- Vitamin C, 500 - 1,000 mg daily, as an antioxidant and for immune support.
- Lycopene, 5 mg one to three times daily, for antioxidant and anticancer activity.
- Alpha-lipoic acid, 25 - 50 mg twice daily, for antioxidant support.
- Resveratrol (from red wine), 50 - 200 mg daily, to help decrease inflammation and for antioxidant effects.
- Coenzyme Q10, 100 - 200 mg at bedtime, for antioxidant and immune activity.
- L-theanine, 200 mg one to three times daily, for nervous system and immune support.
- Melatonin, 2 - 6 mg at bedtime, for immune support and sleep. Higher doses may be needed in cancer. Consult your health care provider.
Herbs
Herbs are generally a safe way to strengthen and tone the body’s systems. As with any therapy, you should work with your health care provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day. You may use tinctures alone or in combination as noted.
- Green tea ( Camellia sinensis) standardized extract, 250 - 500 mg daily, for antioxidant, anticancer and immune effects. Use caffeine-free products. You may also prepare teas from the leaf of this herb.
- Reishi mushroom ( Ganoderma lucidum) standardized extract, 150 - 300 mg two to three times daily, for anticancer and immune effects. You may also take a tincture of this mushroom extract, 30 - 60 drops two to three times a day.
- Cat’s claw ( Uncaria tomentosa ) standardized extract, 20 mg three times a day, for anticancer, immune, and antibacterial or antifungal activity.
- Milk thistle ( Silybum marianum ) seed standardized extract, 80 - 160 mg two to three times daily, for detoxification support.
- Fermented wheat germ extract, 1 packet dissolved in favorite beverage once daily, for anticancer and immune effects.
Combine essential oils of bergamot ( Citrus bergamia ), chamomile ( Matricaria recutita ), and lavender ( Lavendula angustifolia) in aromatherapy applications. Place several drops in a warm bath, or four to six drops in 1 tbsp. of vegetable oil for massage.
Homeopathy
An experienced homeopath can prescribe a regimen for supporting general health during brain cancer that is designed especially for you. Acute remedies may help relieve symptoms associated with complications.
Homeopathy may help reduce symptoms and strengthen overall constitution, reduce the effects of stress during cancer, and may decrease the side effects of chemotherapy.
- Radium bromatum is specific for radiation poisoning, especially followed by arthritic complaints. Acute dose is three to five pellets of 12X to 30C every 1 - 4 hours until symptoms are relieved.
Acupuncture
While acupuncture is not used as a treatment for cancer itself, evidence suggests it can be a valuable therapy for cancer-related symptoms (particularly nausea and vomiting that often accompanies chemotherapy treatment). There have also been studies indicating that acupuncture may help reduce pain and shortness of breath. Acupressure (pressing on rather than needling acupuncture points) has also proved useful in controlling breathlessness. Patients can learn this technique to treat themselves.
Some acupuncturists prefer to work with a patient only after the completion of conventional medical cancer therapy. Others will provide acupuncture or herbal therapy during active chemotherapy or radiation. Acupuncturists treat cancer patients based on an individualized assessment of the excesses and deficiencies of qi located in various meridians. In many cases of cancer-related symptoms, a qi deficiency is usually detected in the spleen or kidney meridians.
The outlook varies greatly depending on the type of tumor and other factors. Some types of brain cancer have a 5-year survival rate above 80 percent. Brain cancer has significant emotional and psychological effects. Patients who receive radiation therapy to large areas of the brain or certain anticancer drugs may have a higher risk of developing leukemia or a second tumor at a later time. Radiation that affects the eyes may lead to the later development of cataracts.
Regular follow-up is very important after treatment, to make sure the tumor has not returned. Checkups usually include physical and neurologic exams and occasional CT scans or MRIs.
Source:University of Maryland Medical Center (http://www.umm.edu/altmed/articles/brain-cancer-000024.htm)
July 21st, 2008 -- Posted in Brain Food, Mental Health |
In addition to helping protect us from heart disease and cancer, a balanced diet and regular exercise can also protect the brain and ward off mental disorders.
Spinach has folic acid, which can aid in memory; omega-3 fatty acids in salmon can stave off depression and schizophrenia; and the spice curcumin has been shown to counteract Alzheimer’s disease and brain trauma in animal models. Junk food can actually damage the brain, said Fernando Gómez-Pinilla, a UCLA professor of neurosurgery and physiological science who has spent years studying the effects of food, exercise and sleep on the brain.
“Food is like a pharmaceutical compound that affects the brain,” Gómez-Pinilla said. “Diet, exercise and sleep have the potential to alter our brain health and mental function. This raises the exciting possibility that changes in diet are a viable strategy for enhancing cognitive abilities, protecting the brain from damage and counteracting the effects of aging.”
Gómez-Pinilla analyzed more than 160 studies about food’s affect on the brain; the results of his analysis appear in the July issue of the journal Nature Reviews Neuroscience and are available online.
Salmon, walnuts and kiwi fruit vs. depression, schizophrenia, dementia, ADD and dyslexia
Omega-3 fatty acids — found in salmon, walnuts and kiwi fruit — provide many benefits, including improving learning and memory and helping to fight against such mental disorders as depression and mood disorders, schizophrenia, and dementia, said Gómez-Pinilla, a member of UCLA’s Brain Research Institute and Brain Injury Research Center.
Synapses in the brain connect neurons and provide critical functions; much learning and memory occurs at the synapses, Gómez-Pinilla said.
“Omega-3 fatty acids support synaptic plasticity and seem to positively affect the expression of several molecules related to learning and memory that are found on synapses,” Gómez-Pinilla said. “Omega-3 fatty acids are essential for normal brain function.
“Dietary deficiency of omega-3 fatty acids in humans has been associated with increased risk of several mental disorders, including attention-deficit disorder, dyslexia, dementia, depression, bipolar disorder and schizophrenia,” he said. “A deficiency of omega-3 fatty acids in rodents results in impaired learning and memory.”
Studies of omega-3 fatty acids
Children who had increased amounts of omega-3 fatty acids performed better in school, in reading and in spelling and had fewer behavioral problems, he said.
Preliminary results from a study in England show that school performance improved among a group of students receiving omega-3 fatty acids. In an Australian study, 396 children between the ages 6 and 12 who were given a drink with omega-3 fatty acids and other nutrients (iron, zinc, folic acid and vitamins A, B6, B12 and C) showed higher scores on tests measuring verbal intelligence and learning and memory after six months and one year than a control group of students who did not receive the nutritional drink. This study was also conducted with 394 children in Indonesia. The results showed higher test scores for boys and girls in Australia, but only for girls in Indonesia.
Getting omega-3 fatty acids from food rather than from capsule supplements can be more beneficial, providing additional nutrients, Gómez-Pinilla said.
Scientists are learning which omega-3 fatty acids seem to be especially important. One is docosahexaenoic acid, or DHA, which is abundant in salmon. DHA, which reduces oxidative stress and enhances synaptic plasticity and learning and memory, is the most abundant omega-3 fatty acid in cell membranes in the brain.
“The brain and the body are deficient in the machinery to make DHA; it has to come through our diet,” said Gómez-Pinilla, who was born and raised in salmon-rich Chile and eats salmon three times a week, along with a balanced diet. “Omega-3 fatty acids are essential.”
A healthy diet and exercise can also reduce the effect of brain injury and lead to a better recovery, he said.
Your grandparents’ diets could affect you
Recent research also supports the hypothesis that health can be passed down through generations, and a number of innovative studies point to the possibility that the effects of diet on mental health can be transmitted across generations, Gómez-Pinilla said.
A long-term study that included more than 100 years of birth, death, health and genealogical records for 300 Swedish families in an isolated village showed that an individual’s risk for diabetes and early death increased if his or her paternal grandparents grew up in times of food abundance rather than food shortage.
“Evidence indicates that what you eat can affect your grandchildren’s brain molecules and synapses,” Gómez-Pinilla said. “We are trying to find the molecular basis to explain this.”
This is your brain on junk food
Controlled meal-skipping or intermittent caloric restriction might provide health benefits, he said.
Excess calories can reduce the flexibility of synapses and increase the vulnerability of cells to damage by causing the formation of free radicals. Moderate caloric restriction could protect the brain by reducing oxidative damage to cellular proteins, lipids and nucleic acids, Gómez-Pinilla said.
The brain is highly susceptible to oxidative damage. Blueberries have been shown to have a strong antioxidant capacity, he noted.
In contrast to the healthy effects of diets that are rich in omega-3 fatty acids, diets high in trans fats and saturated fats adversely affect cognition, studies indicate.
Junk food and fast food negatively affect the brain’s synapses, said Gómez-Pinilla, who eats fast food less often since conducting this research. Brain synapses and several molecules related to learning and memory are adversely affected by unhealthy diets, he said.
Emerging research indicates that the effects of diet on the brain, combined with the effects of exercise and a good night’s sleep, can strengthen synapses and provide other cognitive benefits, he added.
In Okinawa, an island in Japan where people frequently eat fish and exercise, the lifespan is one of the world’s longest, and the population has a very low rate of mental disorders, Gómez-Pinilla noted.
Folic Acid: Spinach not only helped Popeye’s muscles, it helped his brain
Folic acid is found in various foods, including spinach, orange juice and yeast. Adequate levels of folic acid are essential for brain function, and folate deficiency can lead to neurological disorders such as depression and cognitive impairment.
Folate supplementation, either by itself or in conjunction with other B vitamins, has been shown to be effective in preventing cognitive decline and dementia during aging and enhancing the effects of antidepressants.
The results of a recent randomized clinical trial indicate that a three-year folic acid supplementation can help reduce the age-related decline in cognitive function.
Could curry fight Alzheimer’s?
In patients with major depression and schizophrenia, levels of a signaling molecule known as brain-derived neurotrophic factor, or BDNF, are reduced. Antidepressants elevate BDNF levels, and most treatments for depression and schizophrenia stimulate BDNF. Here, too, omega-3 fatty acids are beneficial, as is the curry spice curcumin, which has been shown to reduce memory deficits in animal models of Alzheimer’s disease and brain trauma. BDNF is most abundant in the hippocampus and the hypothalamus — brain areas associated with cognitive and metabolic regulation.
The high consumption of curcumin in India may contribute to the low prevalence of Alzheimer’s disease on the subcontinent.
In humans, a mutation in a BDNF receptor has been linked to obesity and impairments in learning and memory.
“BDNF is reduced in the hippocampus, in various cortical areas and in the serum of patients with schizophrenia,” Gómez-Pinilla said. “BDNF levels are reduced in the plasma of patients with major depression.”
Smaller food portions with the appropriate nutrients seem to be beneficial for the brain’s molecules, such as BDNF, he said.
Gómez-Pinilla showed in 1995 that exercise can have an effect on the brain by elevating levels of BDNF.
He noted that while some people have extremely good genes, most of us are not so lucky and need a balanced diet, regular exercise and a good night’s sleep.
The research was funded by the National Institutes of Health’s National Institute of Neurological Disorders and Stroke.
source:Stuart Wolpert and Mark Wheeler, UCLA Today Online (http://www.today.ucla.edu/just-in/080709_brainfood/)
July 21st, 2008 -- Posted in Brain Food, Mental Health |
CHILDREN have a lot to contend with these days, not least a tendency for their pushy parents to force-feed them omega-3 oils at every opportunity. These are supposed to make children brainier, so they are being added to everything from bread, milk and pasta to baby formula and vitamin tablets. But omega-3 is just the tip of the nutritional iceberg; many nutrients have proven cognitive effects, and do so throughout a person’s life, not merely when he is a child.
Fernando Gómez-Pinilla, a fish-loving professor of neurosurgery and physiological science at the University of California, Los Angeles, believes that appropriate changes to a person’s diet can enhance his cognitive abilities, protect his brain from damage and counteract the effects of ageing. Dr Gómez-Pinilla has been studying the effects of food on the brain for years, and has now completed a review, just published in Nature Reviews Neuroscience, that has analysed more than 160 studies of food’s effect on the brain. Some foods, he concludes, are like pharmaceutical compounds; their effects are so profound that the mental health of entire countries may be linked to them.
Last year, for example, the Lancet published research showing that folic-acid supplements—sometimes taken by pregnant women—can help those between 50 and 70 years old ward off the cognitive decline that accompanies ageing. In a study lasting three years, Jane Durga, of Wageningen University in the Netherlands, and her colleagues found that people taking such supplements did better on measures of memory, information-processing speed and verbal fluency. That, plus evidence that folate deficiency is associated with clinical depression, suggests eating spinach, orange juice and Marmite, which are all rich in folic acid.
Another suggestion from Dr Gómez-Pinilla’s review is that people should eat more antioxidants. That idea is not new. Antioxidants are reckoned by many to protect against the general effects of ageing. Vitamin E, for example, which is found in vegetable oils, nuts and green leafy vegetables, has been linked (in mice) with the retention of memory into old age, and also with longer life.
Dr Gómez-Pinilla, however, gives the antioxidant story a particular twist. The brain, he observes, is peculiarly susceptible to oxidative damage. It consumes a lot of energy, and the reactions that release this energy also generate oxidising chemicals. Moreover, brain tissue contains a great deal of oxidisable material, particularly in the fatty membranes surrounding nerve cells.
That suggests, among other things, the value of a diet rich in berries. These have been shown to have strong antioxidant effects, though only a small number of their constituents have been evaluated in detail. One group that has been evaluated, the polyphenols, has been shown in rodents to reduce oxidative damage and to boost the ability to learn and retain memories. In particular, these chemicals affect changes in response to different types of stimulation in the hippocampus (a part of the brain that is crucial to the formation of long-term memories, and which is the region most affected by Alzheimer’s disease). Another polyphenol, curcumin, has also been shown to have protective effects. It reduces memory deficits in animals with brain damage. It may be no coincidence that in India, where a lot of curcumin is consumed (it is the substance that makes turmeric yellow), Alzheimer’s disease is rarer than elsewhere.
Peas of mind
Though the way antioxidants work in the brain is not well known, Dr Gómez-Pinilla says it is likely they protect the synaptic membranes. Synapses are the junctions between nerve cells, and their action is central to learning and memory. But they are also, he says, the most fragile parts of the brain. And many of the nutrients associated with brain function are known to affect transmission at the synapses.
An omega-3 fatty acid called docosahexaenoic acid (DHA), for example, provides membranes at synaptic regions with “fluidity”—the capacity to transport signals. It also provides “plasticity”—a synapse’s capacity to change. Such changes are the basis of memory. Since 30% of the fatty constituents of nerve-cell membranes are DHA molecules, keeping your DHA levels topped up is part of having a healthy brain. Indeed, according to the studies reviewed by Dr Gómez-Pinilla, the benefits of omega-3s include improved learning and memory, and resistance to depression and bipolar disorder, schizophrenia, dementia, attention-deficit disorder and dyslexia.
Omega-3s are found in oily fish such as salmon, as well as in walnuts and kiwi fruit, and there is a strong negative correlation between the extent to which a country consumes fish and its levels of clinical depression. On the Japanese island of Okinawa, for example, people have a strikingly low rate of mental disorder—and Okinawans are notable fish eaters, even by the standards of a piscivorous country like Japan. In contrast, many studies suggest that diets which are rich in trans- and saturated fatty acids, such as those containing a lot of deep-fried foods and butter, have bad effects on cognition. Rodents put on such diets show declines in cognitive performance within weeks.
In the past few years, several studies have looked at the effect of adding omega-3s to people’s diets—particularly those of children. One such, carried out in the British city of Durham, was controversial in that it was funded by a maker of children’s omega-3 supplements and did not include a control group being given a placebo. Despite the publicity this study has received, Ben Goldacre, author of a book called “Bad Science” that includes an investigation of it, says the results will not be released.
Work by other researchers, however, has suggested such supplements do improve the performance and behaviour of school-age children with specific diagnoses such as dyslexia, attention-deficit disorder and developmental co-ordination disorder. Moreover, although more work is needed to elucidate the effects of omega-3s on healthy school-age children, Dr Gómez-Pinilla says that younger children whose mothers took fish-oil supplements (which contain omega-3s) when they were pregnant and while they were breast-feeding do show better cognitive performance than their unsupplemented contemporaries.
Eating well, then, is one key to a healthy brain. But a word of warning—do not overeat. This puts oxidative stress on the brain and risks undoing all the good work those antioxidants have been up to. For those who would like a little practical guidance, The Economist has some suggestions for dinner (see menu). So why not put the Nintendo brain trainer away tonight, and eat your way to intelligence instead?
Source: The Economist (http://www.economist.com/science/displaystory.cfm?story_id=11745528)
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