Alzheimer’s-Proofing Your Diet: Carbs, Fats and ‘Exotics’

This is Part Two in a series on Alzheimer’s-proofing your diet.

In Part One, I surveyed several vitamin (including B12, D, E, folic acid, and magnesium), herbal (e.g., gingko and turmeric), and other (COQ10 and fish oil) supplements reputed to give your brain a health boost. In this installment, I will review the postulated effects of curbing carbs, elevating (good) fats, and possibly experimenting with a few, less familiar, dietary “additives.”

Carbohydrates

Carbohydrates – “carbs, for short – have a bad reputation. And it’s getting worse all the time. According to some fitness writers,[1] fat isn’t the real culprit for making you fat – carbs are.

Carbs are also reported to be a major villain in several auto-immune diseases. Terry Wahls, professor of clinical and internal medicine at the University of Iowa, makes an even larger claim. She maintains that “[n]early every chronic disease today (high blood pressure, obesity, diabetes, heart disease, neurological problems, mental health problems, autoimmunity, and cancer) is an interaction with our genes and diet, toxin exposure, physical activity level, stress level, sleep quality and prior infections that account for the development of disease.”[2] Dr. Wahls is an advocate of a particular brand of high-fat, low-carb diet that she terms “ketogenic Paleo.”[3]

Now evidence from recent studies suggests that diets high in carbohydrates can have a damaging effect on the brain. “Holistic” physician and “alternative” medicine guru Andrew Weil states: “…[A] study from the Mayo Clinic show[s] that seniors whose diets are high in carbohydrates may have almost four times the normal risk of mild cognitive impairment, a mental change that may precede Alzheimer’s disease. The same study found that a diet high in sugar also increases the risk, while diets high in protein and fats relative to carbohydrates may be protective.”[4]

One popular theory has it that carbohydrates break down into glucose, also known as sugar. Sugar has been found to feed cancer[5] and, it seems, the beta-amyloid proteins which destroy the memory in the brain. Medical News Today reported: “…scientists suspect] is the accumulation of plaques of a faulty protein called. Now, a new study of mice shows how too much sugar in the blood can speed up the production of the [beta-amyloid] protein,” the accumulation of which is “one of the drivers” for Alzheimer’s Disease.[6]

(So-called amyloid “plaques” are clumps of sticky proteins. Amyloid plaque has been found in the brains of Alzheimer’s patients.[7] For my layman’s overview, see HERE.)

Of course, carbohydrates are essential for proper body functioning. Sugar gives us energy. What we’re really talking about, then, is eating too much sugar.

Over-consumption of sugar also has been found to damage neurons[8] and it’s linked to “poor memory formation, learning disorders, depression.”[9]

Neurons are nerve cells. Their job is threefold. Firstly, they receive information from the brain. Secondly, they integrate it. Thirdly, they send their electrochemical signals along to other cells in the body. It doesn’t take a neurologist to see from this how any damage to a nerve cell could have body-wide repercussions.

There’s no way around it: Our nervous system is vital to our health and safety. It serves us by helping us to make sense of our surroundings and to recognize where we are; it underwrites (so to speak) our our ability to perceive and react to danger. It even makes it possible for us to wonder about our world and about our own neural connections. How can we protect these priceless capacities? The verdict seems clear: Avoid over-indulging in the sweet stuff.

As one author puts it: “Avoid refined sugars – these ‘turn off’ the brain.”[10]

Although nothing beats sugar abstinence, if you find yourself constrained in your food choices (for instance, if you’re eating out), then you might maintain a supply of white kidney-bean extract. This stuff is marketed as under various permutations of the phrase “carb blocker.” While I am no expert, these carb blockers might lessen the amount of starch/sugar absorbed into your body – during those (periodic) occasions that you cannot reasonably make some other, lower-carb meal selection. It should probably go without saying that white kidney-bean extract is not intended to save you from poor, overall dietary choices!

Fats

In addition to cutting down on carbs and sugar, reports suggest replacing them with healthy fats. Healthy fats include those obtained from avocados, coconuts, olives, fish, flax, nuts (for instance, brazil nuts, hazelnuts, macadamia, pecans, pistachios, and walnuts), and seeds (for example, pumpkin, sesame, sunflower). Unhealthy fats are legion – and, unfortunately, common. By some reckonings, this category encompasses your plastic-bottled oils like canola and corn. But it also includes greasy meats like bacon, “hydrogenated fats,” and margarine.

Healthy fats have numerous benefits. One of which is that they help you feel “full” after any meal that includes them.

An Overview of Fat Types

It appears that there are two main categories of fat:[11] saturated and unsaturated. The quick-and-dirty indicator of a saturated fat is that said fat is solid at room temperature.

Many saturated fats come from animal products, such as eggs, dairy foods, and meats. However, plant-based oils also have saturated components. A few, like coconut and palm, are heavily saturated.

If I understand correctly, we generally want to minimize (or eliminate) saturated fats from our diets.

The alternative is, then, the unsaturated fat. And this comes in two (main) types as well: monounsaturated and polyunsaturated.

Polyunsaturated fats, for example, vegetable oils (canola, corn, cottonseed, flaxseed, hempseed, linseed, soybean) and omega-3 fatty acids (found in fish and flaxseed, and good for heart health) have some good properties, but should be consumed in moderation. (More on this, below.)

Monounsaturated fats – liquids at room temperature, and solids under refrigeration – include oil derived from avocado, ben, canola, olive, hazelnut, jojoba, palm-kernel, peanut, poppy seed, rice-bran, safflower, sunflower, and wheat-germ. They can also be found in various fruits (like cashews), nuts (such as almonds, brazil nuts, hazelnuts), and seeds (e.g., pumpkin and sesame). Monounsaturated fats (like olive oils) are a fixture of the so-called “Mediterranean Diet.”

What Is the “Mediterranean Diet”?

The Mediterranean diet (so named because it is the traditional fare in Mediterranean countries) is remarkable due to its low to moderate reliance upon protein.  The diet consists mainly of fruits and vegetables, nuts, seafood, olive oil, and hearty grains. “Healthy grains” include things like barley, millet, pasta, oatmeal, popcorn, rice (brown),[12] and whole-wheat bread, all of which are credited with helping to prevent cancer, diabetes. heart disease, and – most importantly for our purposes – cognitive decline.

Here are some suggestions for adding Mediterranean flair to your meal:

• More vegetables can be inserted in your meals by adding mushrooms and green peppers to thin crust pizza instead of meat. Also train yourself to think salads and soups.
• Make one vegetarian meal per week using beans, whole grains, and veggies – little to no meat.
• Eat seafood[13] twice a week.
• Eat dairy in moderation.
• Cook with the “good” fats already mentioned. For instance, sauté in olive oil instead of butter.[14]
• Lastly, have fruit for dessert – especially blueberries.

What About “Hydrogenation”?

According to my trusty Larousse Dictionary of Science and Technology, “hydrogenation” refers to any “[c]hemical [reaction] involving [the] addition of hydrogen …to a substance… Important processes are …the hydrogenation of fats and oils…” Clear it right up, doesn’t it?

Let’s leave it this way: Hydrogenation has a solidifying effect and it is generally considered bad.[15]

How Does Cholesterol Figure Into This?

According to health gurus, cholesterol also comes in two sorts: HDL, or “good” cholesterol, and LDL, or “bad” cholesterol. Confused yet?

There are indications that monounsaturated fats are able to lower the body’s levels of bad cholesterol, while being able to promote good cholesterol levels. Polyunsaturated fats, on the other hand, might lower both good and bad cholesterol levels, and should be ingested in moderation. Still, they are arguably healthier than saturated fats, and make good substitutes for things like margarine.

Some ‘Exotic’ Suggestions

Precious Metals

Silver (Ag)

Sometimes I get onto a research trail that leads me off the beaten path, as it were. It turns out that various precious metals can be, and historically have been, used medicinally.[16]

In any event, arguably the best-known and most widely used of these metal, nowadays, is silver. Available in both “colloidal” and “ionic” formulas, silver is prescribed by naturopaths for a variety of ailments. Reportedly, this is because silver is reputed to have antibiotic properties.[17]

Gold (Au)

Although silver has its uses – and I keep my shelves stocked with the stuff – it’s not directly geared toward brain health.[18] Neither is the next entrant on my lists of exotics. Although, to my knowledge, gold is not believed to have any immediate bearing on cognition, it is esteemed by some for its alleged anti-inflammatory properties.

This might be neither here nor there as far Alzheimer’s and dementia are concerned were it not for the recent evidence suggesting that there is a link between Alzheimer’s and inflammation. Given this, a little colloidal gold might be just what the naturopath ordered.[19]

Platinum (Pt)

Rounding out this list of liquified precious metals, platinum is sometimes identified as boon to healthy intellectual function. One manufacturer suggests that platinum is useful for concentration, focus, and mental acuity – all obviously relevant for people aiming to maintain brain health.

Moreover, and more to the point as far as Alzheimer’s is concerned, platinum is supposed to promote DNA repair[20] and improve memory.[21]

Additional Herbals

In a previous post, I already mentioned the Ginkgo biloba (or “maidenhair”) tree. The upshot is that, for “[f]ailing memory and concentration,” take ginkgo.[22] Read more about this remarkable plant, HERE. But gingko is far from the only relevant herb. Here are a few others.

Anise (Pimpinella anisum)

Known mostly for its digestive- and respiratory-system support capabilities,[23] this herb is occasionally listed as memory-promoting as well.[24]

Antler (Deer and Elk)

Also known as “Dragon’s Tooth,” antler has been used by traditional healers. According to author Jack Ritchason, “[t]he elixir” called “antler velvet …will provide …increasing memory.”[25]

Blessed Thistle (Cnicus benedictus)

Blessed or “holy” thistle is supposed to “[increase] circulation” and “[bring] oxygen to …the brain …, which strengthens the memory.”[26]

Brahmi (Bacopa monnieri)

Brahmi “increases circulation in the brain and has been found to improve both short- and long-term memory.”[27]

Cubeb (Piper cubeba)

Like rosemary, cubeb is often prescribed by herbalists for “poor memory.”[28]

Eyebright (Euprasia officinalis)

This herb is listed as being generally supportive of “memory.”[29]

Garlic (Allium sativum)

Widely used for its formidable antibiotic properties, garlic may also “be useful for treating physiological aging and age-related memory deficits.”[30] According to one nutritionist, “[g]arlic has been found to possess memory-enhancing properties” and is a “[p]otent brain cell protector.”[31]

Ginkgo (Ginkgo biloba)

Covered in part 1 (for which, click HERE), ginkgo is reportedly “useful as a treatment for dementia, including Alzheimer’s disease…”.

Ginseng – Siberian (Eleutherococcus senticosus)

“Ginseng” is a confusing label. The Siberian variety in view here is not to be confused with American ginseng (Panax quinquefolius), “Blue” ginseng[32] (Caulophyllum thalictroides), Chinese[33] ginseng (Panax ginseng), Himalayan[34] ginseng (Panax pseudoginseng), or Tienchi[35] ginseng (Panax notoginseng). There are actually around nineteen (19) different plants (whether types or subtypes) that (at least sometimes) go by the name name “Ginseng.” For a more complete treatment of these (and related) complexities, see HERE.

What could be clearer, right? Thankfully, the “correct” herb is usually advertised under the full name “Siberian ginseng.” So, look for that, if you’re interested in trying it.

“Siberian Ginseng has been found to improve cerebral circulation, thereby increasing mental alertness.”[36]

Gotu Kola (Centella asiatica)

According to one author, this herb “strengthens nervous system function and memory.”[37] Another writes that “Gotu Kola is a ‘brain food’ which promotes memory. …Gotu Kola is effective in the treatment of mental problems dealing with …loss of memory. It is sometimes known as the ‘memory herb’ because it …stimulate[s] circulation to the brain.”[38] “Traditionally used as an adaptogenic herb, gotu kola …promotes food memory and concentration…”.[39]

Magnolia (Magnolia officinalis)

Two studies from 2012 suggest that magnolia could serve as a powerful Alzheimer’s treatment. “The components of the herb Magnolia officinalis are known to have antiinflammatory, antioxidative and neuroprotective activities. …Alzheimer’s disease (AD) is the most common form of dementia and is characterized by deposition of amyloid beta (Aβ) in the brain. …[The study] showed that ethanol extract of M. officinalis effectively prevented memory impairment via down-regulating β-secretase activity.” “Magnolia officinalis were effective for prevention and treatment of AD through memorial improving and anti-amyloidogenic effects…”.

Periwinkle (Vinca minor)

“Periwinkle is used internally for circulating disorders, cerebral circulatory impairment and support for the metabolism of the brain. It is also used internally for loss of memory…,” and can be made into a tea. “Since vincamine was discovered in the leaves, lesser periwinkle has been used to treat …dementia due to insufficient blood flow to the brain.”[40]

Pycnogenol (Pinus maritima)

Pycnogenol, also called “Pine-Tree bark,” is also reputed to “protect brain cells and aid memory.”[41] I am personally wary of this one, since I seem to have reacted badly to it. But we’re all different and its wide availability suggests that many people are able to use it without ill effects.

Ramsons (Allium ursinum)

Also called “Bear Garlic,” per its Latin moniker, this stuff helps improve circulation – a common theme with these brain-boosting herbals, as you may have noticed. “Better circulation assists memory.”[42]

Rhodiola (Rhodiola rosea)

It’s purported to increase “mental performance,” and to reduce “mental fatigue,” thereby improving memory.[43]

Rosemary (Rosmarinus officinalis)

Rosemary has a rich folk association with memory. In William Shakespeare’s Hamlet, the character Ophelia at one point gifts her brother, Laertes, with a bundle of flowers and poignantly declares: “There’s rosemary; that’s for remembrance… and there is pansies. That’s for thoughts.”[44]

Ritchason adds: “In ancient Greece, Rosemary was believed to strengthen the memory.”[45] This was passed down and became part of the European folk-medical tradition.[46]

It does have a strong (and perhaps acquired) taste. But given its literary celebration as a memory-promoter, rosemary is one of those herbs that should definitely get more mileage in your kitchen. Not to put too fine a point on it, but all signs indicate that rosemary “is beneficial for …brain health.”[47]

Saffron (Crocus sativus)

Another kitchen item with great potential as a dementia fighter is saffron, the orange spice derived from a crocus flower. Herbalist Andrew Chevallier writes: “Saffron appears to have marked neuroprotective activity… Iranian clinical research has examined saffron’s therapeutic potential in people with moderate Alzheimer’s disease. Though still at a very early stage, two small studies indicate that saffron, and particularly the crocins within it, acts on the brain to improve memory and cognitive function, including in those with dementia.”

Sage (Salvia officinalis)

Common, garden-variety sage is another so-called “memory strengthener.” Since it is easy to acquire – like rosemary, you might already have it on your kitchen spice rack[48] – incorporating it into your herbal repertoire should be a cinch.[49]

Turmeric (Curcuma longa)

Given additional space in part 1 of this series (available HERE), turmeric is a potent anti-inflammatory that “is largely taken as a supplement to prevent or treat cancer, dementia, and many auto-immune diseases.”

Wood Betony (Betonica/Stachys officinalis)

Also mentioned in my second article on Alzheimer’s and sleep, this plant has positive “effects on memory …[and] circulation” making it “an ideal herb for older people”.[50] A tincture of wood betony is made to order for conditions like “memory loss” and “poor concentration.”[51]

Miscellaneous Supplements

Acetylcholine, Lecithin and Phosphatidylcholine

According to one study published in 2000, the brains of Alzheimer’s patients appear unable to “[convert] choline into acetylcholine.”[52] One major source of choline is a substance known as “lecithin.”

So, the thinking goes, augmenting your diet with lecithin “may reduce the progression of dementia” – if not avoid the dread condition altogether.[53] However, lecithin isn’t the only menu option (so to speak).

A primary indicator of Alzheimer’s disease is that an afflicted brain has low levels of acetylcholine. Parallel reasoning to that just sketched in favor of lecithin supplementation may lead a person to simply experiment with taking acetylcholine directly. There may be no philosophical objection to this, but it might be biochemically infeasible. Most often one finds choline supplements, as opposed to acetylcholine. Not to worry, however, the former is the chemical precursor to the latter.

Perhaps, however, you could simply stop your body from breaking down acetylcholine, thus keeping your levels high. Intriguingly, there is an additional herbal tie-in. Specifically, considering “herbs that [prevent] the breakdown of acetyleholine…, Dr. [James] Duke [formerly of the U.S. Department of Agriculture] found …[that] rosemary (Rosmarinus officianalis) was the most effective.”[54] (Combination products are also available.)

A final possibility is supplementation with the related compound phosphatidylcholine. This was given impetus through a journal article suggesting that “[t]he administration of phosphatidylcholine to mice with dementia improved memory and generally increased brain choline and acetylcholine concentrations to or above the levels of the control normal mice.”[55]

Boron (B)

This stuff is classified as a “metalloid,” and I almost situated it alongside silver, gold, and platinum – discussed above. Still, it’s a bit of an oddball – even for this list – as the word from the Wiki-verse is that meteorites are a principal source.

According to “nutritional counselor” Phyllis Balch, boron “[i]proves brain and memory function,” but should be kept within the three to six milligram range, daily.[56]

Melatonin (N-Acetyl-5-Methoxy Tryptamine)

In addition to its more famous sleep-inducing properties, this hormone is also “[a] powerful antioxidant that may prevent memory loss.”[57] It may be wise to cycle your intake, however. A widely repeated caution in the literature suggests that too-frequent melatonin supplementation might prompt your body to “shut down” its own, natural production of this vital chemical. For more information on melatonin, see, again, my sleep article.

Notes:

[1] Riva Greenberg, “Stop Eating So Many Carbs — They Make You Fat,” Huffington Post, Mar. 20, 2013, updated May 20, 2013, <https://www.huffingtonpost.com/riva-greenberg/carbs-fat_b_2885211.html>. One factor is always the quality of the carbohydrate. Vegetables might be mainly “carbohydrates,” but they have to be evaluated differently than, say, a bag of tortilla chips. For the carb debate, see Anna Magee, “Do Carbs Really Make You Fat? Here, 3 Experts Give Their Very Different Views…,” Healthista (blog) via Daily Mail (Great Britain), Apr. 28, 2016, <http://www.dailymail.co.uk/health/article-3563729/Do-carbs-really-make-fat-3-experts-different-views.html>.

[2] Quoted by Joanne Eglash, “Atkins and Paleo Diets Help Epilepsy, MS, Depression, Cancer and Weight Loss,” Examiner, Jun. 14, 2014, <http://www.examiner.com/article/low-carb-high-fat-keto-diet-helps-epilepsy-ms-depression-cancer-weight-loss>. Dr. Wahls “…estimates that DNA is related to only five percent of the risk,” ibid.

[3] Ibid. One case study with considerable traction concerns a boy named Charlies Smith. “Little Charlie Smith had 300 seizures, some that made him lose consciousness. But a neurologist suggested his parents give him a ketogenic diet heavy in fatty foods and low in carbs, which, his mother said, has kept him seizure-free for two years.” This is according to Melanie Greenwood, in the article “Epileptic 6-year-old Cured of Seizures After Switching to High-Fat Diet, Parents Say,” New York Daily News, Jun. 12, 2014, <http://www.nydailynews.com:80/news/world/boy-cured-seizures-switching-high-fat-diet-article-1.1826792>.

[4] Andrew Weil, “Can Carbs Cause Alzheimer’s?” DrWeil (dot) com, May 3, 2013, <https://www.drweil.com/health-wellness/health-centers/aging-gracefully/can-carbs-cause-alzheimers/>.

[5] See “5 Reasons Cancer and Sugar are Best Friends,” BeatCancer (dot) org, Mar. 9, 2014, <https://beatcancer.org/blog-posts/5-reasons-cancer-and-sugar-are-best-friends/>.

[6] Catharine Paddock, “Could High Blood Sugar Be a Cause of Alzheimer’s Disease?” May 7, 2015, <https://www.medicalnewstoday.com/articles/293581.php>.

[7] I referenced a study in a previous article on vitamin D.

[8] See, e.g., Scott Edwards, “Sugar and the Brain,” Harvard Medical School, n.d., <http://neuro.hms.harvard.edu/harvard-mahoney-neuroscience-institute/brain-newsletter/and-brain-series/sugar-and-brain>. Edwards points out that, as far as the brain is concerned, there’s a sort of “Goldilocks” zone when it comes to sugar. Too little is bad. Too much is bad. It has to be just right.

[9] “What Eating Too Much Sugar Does to Your Brain: The Damage Added Sugar Does to our Bodies Begins in our Brains,” Psychology Today, Apr. 27, 2012, <https://www.psychologytoday.com/blog/neuronarrative/201204/what-eating-too-much-sugar-does-your-brain>.

[10] Phyllis A. Balch, Prescription for Nutritional Healing, 5^th ed., New York: Avery; Penguin, 2010, p. 573

[11] Caveat: Most oils are mixtures of the various types of fats. They are combinations of “bad” and “good” fats. For instance, avocado and canola oils contain both poly- and mono-unsaturated fat. Or again, avocado and peanut oil both have saturated and unsaturated components. Some oils, like cottonseed, palm, and soybean, may be fully or partially “hydrogenated,” which is another can of worms. This is apparently why some oils show up on various lists. It depends on which components an author is paying attention to.

[12] Brown rice has been found to contain high levels of arsenic as does white rice.  To combat this, it is recommended that you soak the rice overnight, drain rinse and add fresh water. Cook the rice as you would pasta, in a 6-part-water to1-part-rice ratio. Then drain, rinse and add to your dish. This has been found to cut arsenic levels by at least 50-60%.

[13] Almost all seafood contains pollutants. Here’s some recommendation to mitigate the danger: Stay away from larger fish such as swordfish and shark, because they have higher levels of mercury in them. Try to eat fish and shellfish (like shrimp, canned light tuna, and salmon) that are lower in mercury content. Albacore generally has higher mercury levels as well. The herb cilantro is supposed to be one of the herbs that cleanses the body of toxins. I have started to sprinkle cilantro onto tuna-containing dishes.

[14] Grass-fed butter has high levels of omega-3 fatty acids, vitamins K2, A and E as well as CLA (conjugated linoleic acid) – which is reputed to be an immune booster and cancer/disease fighter.

[15] A sort of folk notion, which may or may not be up to snuff scientifically, is that fat solids “clog” arteries. From my untutored perspective, the research is in upheaval. The received view (developed over the last 50-odd years) – that butter is uniformly bad and “high cholesterol” is indisputably deadly – has begun to be challenged. We’ll have to see how things shake out.

[16] As an aside, there is an intriguing tie-in to the ancient discipline known as alchemy. Presently, I will not try to define that wooly notion (It seems to have occupied a space somewhere between art and (proto-)science.), except to say that it was concerned with transformation – sometimes physical, sometimes physical, sometimes both.

The alchemists associated particular metals with each of the “seven planets” – though, it is necessary to point out that their conception of a “planet” was different than ours. The traditional links were as follows.

• Sun – Gold
• Moon – Silver
• Mercury – Quicksilver (Mercury)
• Venus – Copper
• Mars – Iron
• Jupiter – Tin
• Saturn – Lead

[17] According to some reports, other immune-boosting metals include copper, iridium, and zinc.

[18] Possibly, we could say that silver might promote overall health, and thus indirectly supports brain health. But see also the comments under the “Gold” section.

[19] Turmeric, reviewed in Part One, also has anti-inflammatory powers.

[20] Bee pollen is also sometimes linked with cellular and DNA health. See Jack Ritchason, The Little Herb Encyclopedia, 3^rd ed., Pleasant Grove, Utah: Woodland Health Books, 1995, p. 311.

[21] Other, quirkier effects – such as heightened creativity and libido (as well as, allegedly, encouragement of the ability to dream lucidly) – are reported.

[22] Andrew Chevalier, Encyclopedia of Herbal Medicine, 2^nd ed., New York: Dorling Kindersley, 2001, p. 319. But Chevalier advises (ibid.) that the herb should “be taken regularly for at least 3 months before there is a noticeable improvement.”

[23] See Chevalier, op. cit., p. 248.

[24] Balch, op. cit., p. 573.

[25] Ritchason, op. cit., p. 13.

[26] Ritchason, op. cit., p. 31.

[27] Balch, op. cit., p. 573.

[28] Gruenwald, Brendler, and Jaenicke, op. cit., p. 243. It can cause urinary “irritation,” nausea, rashes, and “cardiac pain” – which, I grant you, doesn’t sound at all nice. Ibid., p. 244.

[29] See Ritchason, op. cit., p. 82.

[30] Balch, op. cit., p. 572.

[31] Ibid.

[32] On ginkgo: Andrew Chevallier, Encyclopedia of Herbal Medicine: 550 Herbs and Remedies for Common Ailments, New York: Dorling Kindersley, 2016, p. 100, <https://books.google.com/books?id=_BZJDAAAQBAJ&pg=PA100>. On “Blue” ginseng: It is occasionally seen as a substitute name for that plant more commonly called blue cohosh, but which is also sometimes designated papoose or squaw root.

[33] A.k.a. Asian or Korean ginseng.

[34] Or Nepalese ginseng. It’s sometimes also referred to as “pseudo-ginseng.”

[35] A.k.a. “Three-Seven” plant.

[36] According to Ritchason, op. cit., p. 104.

[37] Andrew Chevalier, “Gotu Kola,” Encyclopedia of Herbal Medicine, 2^nd ed., New York: Dorling Kindersley, 2000, p. 78.

[38] Ritchason, op. cit., p. 110.

[39] Tammi Ruth Hartung, Growing 101 Herbs That Heal, North Adams, Mass.: Storey Publ., 2000, p. 170.

[40] On magnolia: Y. Lee, Y. Choi, S. Han, Y. Kim, K. Kim, B. Hwang, J. Kang, B. Lee, K. Oh, and J. Hong, “Inhibitory Effect of Ethanol Extract of Magnolia officinalis on Memory Impairment and Amyloidogenesis in a Transgenic Mouse Model of Alzheimer’s Disease Via Regulating β-Secretase Activity,” Phytotherapy Research, vol. 26, no. 12, Mar. 19, 2012, pp. 1884-1892, <https://www.ncbi.nlm.nih.gov/pubmed/22431473> and Young-Jung Lee, Dong-Young Choi, Sang Bae Han, Young Hee Kim, Ki Ho Kim, Yeon Hee Seong, Ki-Wan Oh, and Jin Tae Hong, “A Comparison between Extract Products of Magnolia officinalis on Memory Impairment and Amyloidogenesis in a Transgenic Mouse Model of Alzheimer’s Disease,” Biomolecules & Therapeutics (Seoul, South Korea), May 2012, vol. 20, no. 3, pp. 332–339, <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3794532/>.

On periwinkle: Joerg Gruenwald, Thomas Brendler, and Christof Jaenicke, eds., PDR for Herbal Medicine, 4^th ed., Montvale, N.J.: Thomson Healthcare, 2007, p. 645. Caution is needed, though, as periwinkle can cause “a severe drop in blood pressure.” Ibid. Andrew Chevallier, Encyclopedia of Herbal Medicine: 550 Herbs and Remedies for Common Ailments, New York: Dorling Kindersley, 2016, p. 282, <https://books.google.com/books?id=_BZJDAAAQBAJ&pg=PA282>.

[41] Ricthason, op. cit., p. 178.

[42] According to Julie Breton-Seal and Matthew Seal in their helpful Backyard Medicine, New York: Castle Books, 2012, pp. 132 & 134.

[43] Gruenwald, Brendler, and Jaenicke, op. cit., p. 703.

[44] Shakespeare, The Tragedy of Hamlet, Prince of Denmark, act 4, scene 5, online at Jeremy Hylton, ed., “The Complete Works of William Shakespeare,” Massachusetts Institute of Technology, <http://shakespeare.mit.edu/hamlet/hamlet.4.5.html>.

[45] Op. cit., p. 200.

[46] See Gruenwald, Brendler, and Jaenicke, op. cit., p. 709.

[47] Hartung, op. cit., p. 207.

[48] On saffron: Andrew Chevallier, Encyclopedia of Herbal Medicine: 550 Herbs and Remedies for Common Ailments, New York: Dorling Kindersley, 2016, p. 89, <https://books.google.com/books?id=_BZJDAAAQBAJ&pg=PA89>.

On sage: Other easy-to-get herbals include thyme and violet, both of which are supposed to provide “nervous system support,” according to Hartung, op. cit., pp. 226 and 235.

[49] I almost said: “it should be a no brainer.” But that seems inappropriate given the context!

[50] On turmeric: Andrew Chevallier, Encyclopedia of Herbal Medicine: 550 Herbs and Remedies for Common Ailments, New York: Dorling Kindersley, 2016, p. 90, <https://books.google.com/books?id=_BZJDAAAQBAJ&pg=PA90>.

On wood betony: Breton-Seal and Seal, op. cit., p. 191.

[51] Ibid.

[52] Leon Flicker and Julian Higgins, “Lecithin for Dementia and Cognitive Impairment,” Cochrane Library, Oct. 23, 2000, <http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD001015/full/>.

[53] Ibid.

[54] “Prevent Alzheimer’s Disease by Changing Your Shampoo,” Women’s Health Letter, 2008, archived online at <https://www.thefreelibrary.com/Prevent+Alzheimer%27s+disease+by+changing+your+shampoo.-a0182976372>; citing James A. Duke, “Rosemary, the Herb of Remembrance for Alzheimer’s Disease,” Alternative & Complementary Therapies, Dec. 2007 and “Neurological Protection From Rosemary,” Stroke/Neuroprotection News, Oct. 31, 2007.

[55] S. Chung, R. Hirata, T. Kokubu, Y. Masuda, T. Moriyama, E. Uezu, K. Uezu, S. Yamamoto, N. Yohena, “Administration of Phosphatidylcholine Increases Brain Acetylcholine Concentration and Improves Memory in Mice With Dementia,” Journal of Nutrition, vol. 125, no. 6, Jun. 1995, pp. 1484-1489, <https://www.ncbi.nlm.nih.gov/pubmed/7782901>.

[56] Phyllis A. Balch, “Memory Problems,” Prescription for Nutritional Healing, 5^th ed., New York: Avery; Penguin, 2010, p. 571.

[57] Balch, op. cit., p. 572.