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Introduction

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Chapter 1. Sharpen Your Memory, Enhance Your Brain

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Chapter 2. Foods That Shield You from Toxic Metals

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Chapter 3. Foods That Protect You from Harmful Fats and Cholesterol

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2. National Cancer Institute. Top food sources of saturated fat among US population, 2005–2006 NHANES. Internet: http://riskfactor.cancer.gov/diet/foodsources/sat_fat/sf.html, accessed October 2, 2011.

3. Morris MC, Evans EA, Bienias JL, et al. Dietary fats and the risk of incident Alzheimer’s disease. Arch Neurol. 2003;60:194–200.

4. Luchsinger JA, Tang MX, Shea S, Mayeux R. Caloric intake and the risk of Alzheimer disease. Arch Neurol. 2002;59:1258–63.

5. Scarmeas N, Luchsinger JA, Schupf N, et al. Physical activity, diet, and risk of Alzheimer disease. JAMA. 2009;302:627–37.

6. Laitinen MH, Ngandu T, Rovio S, et al. Fat intake at midlife and risk of dementia and Alzheimer’s disease: A population-based study. Dement Geriatr Cogn Disord. 2006;22:99–107.

7. Engelhart MJ, Geerlings MI, Ruitenberg A. Diet and risk of dementia: Does fat matter? The Rotterdam Study. Neurology. 2002;59:1915–21.

8. Solomon A, Kivipelto M, Wolozin B, Zhou J, Whitmer RA. Midlife serum cholesterol and increased risk of Alzheimer’s and vascular dementia three decades later. Dement Geriatr Cogn Disord. 2009;28:75–80.

9. Puglielli L, Tanzi RE, Kovacs DM. Alzheimer’s disease: The cholesterol connection. Nature Neurosci. 2003;6:345–51.

10. Anoop S, Anoop M, Meena K, Luthra K. Apolipoprotein E polymorphism in cerebrovascular & coronary heart diseases. Indian J Med Res. 2010;132:363–78.

11. Petot GJ, Traore F, Debanne SM, Lerner AJ, Smyth KA, Friedland RP. Interactions of apolipoprotein E genotype and dietary fat intake of healthy older persons during mid-adult life. Metabolism. 2003;52:279–81.

12. McGuinness B, Craig D, Bullock R, Passmore P. Statins for the prevention of dementia. Cochrane Database Syst Rev. 2009;15:CD003160.

13. Heude B, Ducimetiere P, Berre C, EVA Study. Cognitive decline and fatty acid composition of erythrocyte membranes—The EVA Study. Am J Clin Nutr. 2003;77:803–8.

14. Conquer JA, Tierney MC, Zecevic J, Bettger WJ, Fisher RH. Fatty acid analysis of blood plasma of patients with Alzheimer’s disease, other types of dementia, and cognitive impairment. Lipids. 2000;35:1305–12.

15. Kröger E, Verreault R, Carmichael PH, et al. Omega-3 fatty acids and risk of dementia: The Canadian Study of Health and Aging. Am J Clin Nutr. 2009;90:184–92.

16. Davis BC, Kris-Etherton PM. Achieving optimal essential fatty acid status in vegetarians: Current knowledge and practical implications. Am J Clin Nutr. 2003;78(suppl):640S–46S.

17. Dangour AD, Allen E, Elbourne D, et al. Effect of 2-y n-3 long-chain polyunsaturated fatty acid supplementation on cognitive function in older people: A randomized, double-blind, controlled trial. Am J Clin Nutr. 2010;91:1725–32.

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21. Tangney CC, Kwasny MJ, Li H, Wilson RS, Evans DA, Morris MC. Adherence to a Mediterranean-type dietary pattern and cognitive decline in a community population. Am J Clin Nutr. 2011;93:601–7.

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Chapter 4. Foods That Build Your Vitamin Shield

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3. Morris MC, Evans DA, Tangney CC, et al. Relation of the tocopherol forms to incident Alzheimer disease and cognitive change. Am J Clin Nutr. 2005;81:508–14.

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8. Durga J, van Boxtel MP, Schouten EG, et al. Effect of 3-year folic acid supplementation on cognitive function in older adults in the FACIT trial: A randomised, double blind, controlled trial. Lancet. 2007a;369:208–16.

9. de Jager CA, Oulhaj A, Jacoby R, Refsum H, Smith AD. Cognitive and clinical outcomes of homocysteine-lowering B-vitamin treatment in mild cognitive impairment: A randomized controlled trial. Int J Geriatr Psychiatry. 2011; Jul 21. doi: 10.1002/gps.2758. [Epub ahead of print]

10. Durga J, Verhoef P, Anteunis LJ, Schouten E, Kok FJ. Effects of folic acid supplementation on hearing in older adults: A randomized, controlled trial. Ann Intern Med. 2007b;146:1–9.

11. Ravaglia G, Forti P, Maioli F, Martelli M, Servadei L, Brunetti N, Porcellini E, Licastro F. Homocysteine and folate as risk factors for dementia and Alzheimer disease. Am J Clin Nutr. 2005;82:636–43.

12. Tucker KL, Qiao N, Scott T, Rosenberg I, Spiro A 3rd. High homocysteine and low B vitamins predict cognitive decline in aging men: The Veterans Affairs Normative Aging Study. Am J Clin Nutr. 2005;82:627–35.

13. Aisen PS, Schneider LS, Sano M, et al. High-dose B vitamin supplementation and cognitive decline in Alzheimer’s disease: A randomized controlled trial. JAMA. 2008;300:1774–83.

14. Ligthart SA, Moll van Charante EP, Van Gool WA, Richard E. Treatment of cardiovascular risk factors to prevent cognitive decline and dementia: A systematic review. Vasc Health Risk Manag. 2010;6:775–85.

15. Morris MC, Evans DA, Schneider JA, Tangney CC, Bienias JL, Aggarwal NT. Dietary folate and vitamins B-12 and B-6 not associated with incident Alzheimer’s disease. J Alzheimer’s Dis. 2006a;9:435–43.

16. Bønaa KH, Njølstad I, Ueland PM, et al. Homocysteine lowering and cardiovascular events after acute myocardial infarction. N Engl J Med. 2006;354:1578–88.

17. Feng L, Li J, Yap KB, Kua EH, Ng TP. Vitamin B-12, apolipoprotein E genotype, and cognitive performance in community-living older adults: Evidence of a gene-micronutrient interaction. Am J Clin Nutr. 2009;89:1263–68.

18. Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Associations of vegetable and fruit consumption with age-related cognitive change. Neurology. 2006b;67:1370–76.

19. Dauchet L, Amouyel P, Dallongeville J. Fruit and vegetable consumption and risk of stroke: A meta-analysis of cohort studies. Neurology. 2005;65:1193–97.

20. He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: Meta-analysis of cohort studies. Lancet. 2006;367:320–26.

21. Oude Griep LM, Monique Verschuren WM, Kromhout D, Ocké MC, Geleijnse JM. Colours of fruit and vegetables and 10-year incidence of CHD. Br J Nutr. 2011a;106:1562–69.

22. Oude Griep LM, Vershuren WMM, Kromhout D, Ocke MC, Geleijnse JM. Colors of fruit and vegetables and 10-year incidence of stroke. Stroke. 2011b;42:3190–95.

23. Krikorian R, Nash TA, Shidler MD, Shukitt-Hale B, Joseph JA. Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment. Br J Nutr. 2010;103:730–34.

24. Krikorian R, Shidler MD, Nash TA, et al. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010;58:3996–4000.

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Chapter 5. Mental Exercises That Build Your Cognitive Reserve

1. Rentz DM, Locascio JJ, Becker JA, et al. Cognition, reserve, and amyloid deposition in normal aging. Ann Neurol. 2010;67:353–64.

2. Yaffee K, Weston A, Graff-Radford NR. Association of plasma β-amyloid level and cognitive reserve with subsequent cognitive decline. JAMA. 2011;305:261–66.

3. Wilson RS, Bennett DA, Bienias JL, et al. Cognitive activity and incident AD in a population-based sample of older persons. Neurology. 2002; 59:1910–14.

4. Willis SL, Tennstedt SL, Marsiske M, et al. Long-term effects of cognitive training on everyday functional outcomes in older adults. JAMA. 2006; 296:2805–14.

5. Jean L, Bergeron ME, Thivierge S, Simard M. Cognitive intervention programs for individuals with mild cognitive impairment: Systematic review of the literature. Am J Geriatr Psychiatry. 2010;18:281–96.

6. Craik FIM, Bialystok E, Freedman M. Delaying the onset of Alzheimer disease: Bilingualism as a form of cognitive reserve. Neurology. 2010; 75:1726–29.

7. Chertkow H, Whitehead V, Phillips N, Wolfwon C, Atherton J, Bergman H. Multilingualism (but not always bilingualism) delays the onset of Alzheimer disease: Evidence from a bilingual community. Alzheimer Dis Assoc Discord. 2010;24:118–25.

8. Kavé G, Eyal N, Shorek A, Cohen-Mansfield J. Multilingualism and cognitive state in the oldest old. Psychol Aging. 2008;23;70–78.

9. Inoue S, Matsuzawa T. Working memory of numerals in chimpanzees. Curr Biol. 2007;17(23):R1004–5.

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Chapter 6. Physical Exercises That Protect Your Brain

1. Pereira AC, Huddleston DE, Brickman AM, et al. An in vivo correlate of exercise-induced neurogenesis in the adult dentate gyrus. Proc Natl Acad Sci USA. 2007;104:5638–43.

2. Colcombe SJ, Erickson KI, Scalf PE, et al. Aerobic exercise training increases brain volume in aging humans. J. Gerontol A Biol Sci Med Sci. 2006;61:1166–70.

3. Erickson KI, Voss MW, Prakash RS, et al. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci USA. 2011;108:3017–22.

4. Larson EB, Wang L, Bowen JD, et al. Exercise is associated with reduced risk for incident dementia among persons 65 years of age and older. Ann Intern Med. 2006;17:144:73–81.

5. Scarmeas N, Luchsinger JA, Schupf N, et al. Physical activity, diet, and risk of Alzheimer disease. JAMA. 2009;302:627–37.

6. Rovio S, Kareholt I, Helkala EL, et al. Leisure-time physical activity at midlife and the risk of dementia and Alzheimer’s disease. Lancet Neurology. 2005;4:705–11.

7. Hamer M, Chida Y. Physical activity and risk of neurodegenerative disease: A systematic review of prospective evidence. Psychol Med. 2009;39:3–11.

8. Foster PP, Rosenblatt KP, Kuljis RO. Exercise-induced cognitive plasticity, implications for mild cognitive impairment and Alzheimer’s disease. Frontiers in Neurology. 2011;2:1–15.

9. Voss MW, Chaddock L, Kim JS, et al. Aerobic fitness is associated with greater efficiency of the network underlying cognitive control in preadolescent children. Neuroscience. 2011;29;199:166–76.

10. Boulé NG, Haddad E, Kenny GP, Wells GA, Sigal RJ. Effects of exercise on glycemic control and body mass in type 2 diabetes mellitus: A meta-analysis of controlled clinical trials. JAMA. 2001;286:1218–27.

11. Curioni CC, Lourenco PM. Long-term weight loss after diet and exercise: A systematic review. Int J Obes (Lond) 2005;29:1168–74.

12. Colcombe SJ, Kramer AF, Erickson KI, et al. Cardiovascular fitness, cortical plasticity, and aging. Proc Natl Acad Sci USA. 2004;101:3316–21.

Chapter 7. Build Memory Power as You Sleep

1. Wagner U, Born J. Memory consolidation during sleep: Interactive effects of sleep stages and HPA regulation. Stress. 2008;11:28–41.

2. Huang Y, Potter R, Sigurdson W, et al. Effects of age and amyloid deposition on aß dynamics in the human central nervous system. Arch Neurol. 2012;69:51–58.

Chapter 8. Medicines and Health Conditions That Affect Memory

1. Preiss D, Seshasai SR, Welsh P, et al. Risk of incident diabetes with intensive-dose compared with moderate-dose statin therapy: A meta-analysis. JAMA. 2011;305:2556–64.

2. Evans MA, Golomb BA. Statin-associated adverse cognitive effects: Survey results from 171 patients. Pharmacotherapy. 2009;29:800–811.

3. Cherrier M, Amory J, Ersek M, Risler L, Shen D. Comparative cognitive and subjective side effects of immediate release oxycodone in healthy middle age and older adults. J Pain. 2009;10:1038–50.

4. Ockene JK, Barad DH, Cochrane BB, et al. Symptom experience after discontinuing use of estrogen plus progestin. JAMA. 2005;294:183–93.

5. Le Pira F, Zappalà G, Giuffrida S, et al. Memory disturbances in migraine with and without aura: A strategy problem? Cephalalgia. 2000;20:475–78.

6. Farmer K, Cady R, Bleiberg J, et al. Sumatriptan nasal spray and cognitive function during migraine: Results of an open-label study. Headache. 2001;41:377–84.

7. Brezden CB, Phillips KA, Abdolell M, Bunston T, Tannock IF. Cognitive function in breast cancer patients receiving adjuvant chemotherapy. J Clin Oncol. 2000;18:2695–701.

8. Dietrich J, Han R, Yang Y, Mayer-Pröschel M, Noble M. CNS progenitor cells and oligodendrocytes are targets of chemotherapeutic agents in vitro and in vivo. J Biol. 2006;5:22.

9. Ohara T, Doi Y, Ninomiya T, et al. Glucose tolerance status and risk of dementia in the community: The Hisayama study. Neurology. 2011;77:1126–34.

Chapter 9. A Brain-Enhancing Menu

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3. Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity. Am J Med. 2005;118:991–97.

4. Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat, vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006;29:1777–83.

5. Tonstad S, Butler T, Yan R, Fraser GE. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care. 2009;32:791–96.

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9. Jenkins DJ, Kendall CW, Marchie A, et al. Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. Am J Clin Nutr. 2005;81:380–87.

10. Davis BC, Kris-Etherton P. Achieving optimal essential fatty acid status in vegetarians: Current knowledge and practical implications. Am J Clin Nutr. 2003;78(suppl):640S–46S.

Chapter 10. Conquer Food Cravings

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Appendix 1. Medications and Supplements to Treat Memory Problems

1. Schneider LS, Dagerman KS, Higgins JP, McShane R. Lack of evidence for the efficacy of memantine in mild Alzheimer disease. Arch Neurol. 2011;68:991–98.

2. Craft S, Baker LD, Montine TJ, et al. Intranasal insulin therapy for Alzheimer disease and amnestic mild cognitive impairment. Arch Neurol. 2012;69:29–38.

3. Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat, vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006;29:1777–83.

4. Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat vegan diet and a conventional diabetes diet in the treatment of type 2 diabetes: A randomized, controlled, 74-week clinical trial. Am J Clin Nutr. 2009;89(suppl):1588S–96S.

5. Barnard ND, Scialli AR, Turner-McGrievy G, Lanou AJ, Glass J. The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity. Am J Med. 2005;118:991–97.

6. Nicoll JAR, Wilkinson D, Holmes C, Steart P, Markham H, Weller RO. Neuropathology of human Alzheimer disease after immunization with amyloid-β peptide: A case report. Nat Med. 2003;9:448–52.

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