薑黃素使癌細胞凋亡 Curcumin Starves Cancer Cells to Death

薑黃素是一種天然多功能多酚， 由於有更多研究顯示薑黃素能預防和治療癌症， 薑黃素日益受到科學界重視。

一項新的研究表明，薑黃素嚴重限制癌細胞從血液中的葡萄糖中提取能量的能力。

這種機制特別適用於癌症預防或治療用途，因為它可以針對絕大多數癌症。

以往的研究還表明，薑黃素可以減少炎症，預防化學成分幹擾細胞，關閉癌細胞增長途徑，並干擾惡性細胞的生長和發育。

根據多項研究表明薑黃素對結腸直腸癌，乳腺癌，前列腺癌，肺癌和肝癌具有特異性抑制作用。

根據根黃素的多種作用機制， 科學家清楚地表明薑黃素應該可以作為任何綜合性癌症化學預防方案的核心要素。

Curcumin is a powerful, multi-functional polyphenol that is gaining increasing recognition for its cancer chemopreventive properties.

A new study shows that curcumin sharply restricts cancer cells’ ability to extract energy from glucose in the blood.

This mechanism is especially appealing for cancer chemoprevention because it would target the great majority of cancers.

Previous studies also show that curcumin can reduce inflammation, prevent chemical stress, shut down cancer-promoting pathways, and interfere with malignant cells’ growth and development.

This confirms previous studies showing that curcumin has specific effects against colorectal, breast, prostate, lung, and liver cancers.

These multiple mechanisms of action make it clear that curcumin should be a central element of any comprehensive cancer chemoprevention regimen.


References
1. Available at: https://www.ncbi.nlm.nih.gov/pubmed/?term=curcumin+and+cancer. Accessed September 21, 2018.
2. Bianchi G, Ravera S, Traverso C, et al. Curcumin induces a fatal energetic impairment in tumor cells in vitro and in vivo by inhibiting ATP-synthase activity. Carcinogenesis. 2018 Sep 21;39(9):1141-50.

苦艾的用途 Brief introduction of Wormwood uses

苦艾是一種味道非常苦澀的植物， 因此而得名。 苦 艾作為藥用草本歷史悠久 。它對於肝臟、膽囊和消化系統都有滋補作用，其活性成分更具有殺菌作用。對於那些消化不良的人仕，艾草具有顯著的舒緩作用。艾草可以增加胃酸和膽汁分泌，改善消化和加強營養物質的吸收。經常服用，可以幫助身體回復健康和充滿活力，對應長期患病後的康復期尤為重要。

苦艾的葉子和花芽可以用作驅蟲劑、抗炎藥、防腐劑、解痙劑、抗腫瘤藥、驅風劑、利膽藥、調經劑、退熱劑、 安眠藥 、興奮劑和健胃藥等， 功效多不勝數。 一般情況下 ， 苦艾會在開花前收割，待曬乾後便可使用。

雖然苦艾有眾多益處， 使用上卻要謹慎，此植物適宜作為短期治療用途，宜服用較低劑量；如有疑問，應在服用前咨詢醫護人員的意見。不建議兒童或孕婦服用。

順勢療法處方也有採用苦艾製作，大多取用苦艾葉。 功能有刺激膽汁和胃液分泌 ，有助治療肝臟和膽囊疾病。

Wormwood is a very bitter plant with a long history of use as a medicinal herb. It is valued especially for its tonic effect on the liver, gallbladder and digestive system, and for its vermicidal activity. It is an extremely useful medicine for those with weak and under-active digestion. It increases stomach acid and bile production, improving digestion and the absorption of nutrients. If taken regularly, helps the body return to full vitality after a prolonged illness.

The leaves and flowering shoots are anthelmintic, anti-inflammatory, antiseptic, antispasmodic, antitumor, carminative, cholagogue, emmenagogue, febrifuge, hypnotic, stimulant, stomachic and other tonic uses. The plant is harvested as it is coming into flower and then dried for later use.

Use with caution, the plant should be taken internally in small doses for short-term treatment only, preferably under the supervision of a qualified practitioner. It should not be prescribed for children or pregnant women.

A homeopathic remedy is made from the leaves. It is used to stimulate bile and gastric juice production and to treat disorders of the liver and gall bladder.

牛磺酸促進腦細胞再生和改善身體健康 Taurine Boosts Brain Cell Regeneration & Supports Whole-Body Health

牛磺酸促進腦細胞再生和改善身體健康

牛磺酸是“體內最重要的物質之一”。 但隨著年齡的增長，牛磺酸水平逐步下降。

研究發現，牛磺酸可以促進與學習和記憶相關的大腦區域的新細胞形成。

牛磺酸還可以增強神經突起組織的功能，協助腦細胞相互溝通。

過去的研究也表明了牛磺酸能維持和改善以下功能：
- 心血管健康
- 胰島素敏感性
- 免疫系統的調節
- 中樞神經系統的調節
- 肝功能
- 眼睛健康
- 聽力功能

Taurine Boosts Brain Cell Regeneration & Supports Whole-Body Health

Taurine is "one of the most essential substances in the body". But as we age, taurine levels decline.

Research has found that taurine can promote new cell formation in the area of the brain associated with learning and memory.

Taurine also enhances neurites, tiny projections that help brain cells communicate with each other.

Past research has also shown the ability of taurine to maintain and support:
-Cardiovascular health
-Insulin sensitivity
-Modulation of the immune system
-Regulation of the central nervous system
-Liver function
-Eye health
-Hearing function

大蒜與心臟健康 The Garlic bulb and Heart Health

大蒜與心臟健康

世界各地的飲食習慣大多包含大蒜，地中海、中國和中東等地也都如是。大蒜自古以來都有食用和藥用價值。

近年已有多項關於大蒜的研究，發現大蒜能改善心臟病、血壓高、膽固醇高和癌症等等。據美國國立衛生研究院的研究顯示，大蒜也能有效治療糖尿病、花粉症、感冒和流感等不適。

著名草藥學家James A. Duke博士稱大蒜為“能用於任何心臟或循環系統疾病的主要植物。”

大蒜對保護心血管承擔起三個重要作用：它可以降低膽固醇和三酯甘油脂，降血壓和防止動脈粥樣硬化（導致動脈血管閉塞）。

經發酵的老蒜提取物（Aged Garlic Extract）常用於治療慢性冠狀動脈疾病和緩慢鈣化（導致動脈硬化）等問題。一項關於停經後婦女心血管疾病的研究顯示，服用老蒜提取物配合適量運動，對調節低密度膽固醇(俗稱壞膽固醇)有正面作用。

而最近一項為期12週的研究顯示，每日服兩粒老蒜提取物（總共480毫克），能顯著降低收縮壓(或稱爲上壓)數值。

The Garlic bulb and Heart Health

A staple in diets around the world, from the Mediterranean to China and the Middle East, garlic has also been used medicinally since ancient times.

Garlic has been studied for heart disease, blood pressure, cholesterol, and cancer. According to the National Institutes of Health, it’s also been used to treat diabetes, hay fever, colds, and flu.

Herbalist James A. Duke, PhD, calls garlic “our premier plant for virtually any heart or circulatory condition.”

Garlic’s cardiovascular (CV) protection works like threefold armor: it cuts cholesterol and triglycerides, lowers blood pressure, and protects against atherosclerosis (clogged arteries).

Aged garlic extract (AGE) has been used to treat patients with chronic coronary artery disease and to slow calcification (which leads to hardened arteries). In a study of CV disease in postmenopausal women, a program of AGE combined with exercise had a major impact on LDL (bad) cholesterol.

A recent 12-week study showed that two capsules daily (480 mg total) significantly reduced participants’ systolic (top number) blood pressure.

Sources:

“Aged Garlic Extract Reduces Blood Pressure in Hypertensives …,” K. Ried et al., Eur J Clin Nutr, 11/21/12

“Fresh Garlic Extract Induces Growth Arrest … Breast Cancer Cells,” S. Modem et al., Genes Cancer, 2/12

National Institutes of Health, nlm.nih.gov/medlineplus

五款促進血液循環的營養補充劑 Five Supplements for Circulation

1.葡萄籽提取物
臨床研究表明葡萄籽提取物是一種天然血管擴張劑。它有助於血管放鬆，從而改善血液流動。葡萄籽提取物蘊含一種稱為原花青素OPC的天然化合物， 研究證明有助於降低腦氧化應激作用，這有助於保持腦細胞更年輕和更健康。

 2.辣椒
辣椒作為草藥使用已有悠久歷史， 有助舒緩牙痛和頭痛，但它也可以幫助改善血液循環，這要歸功於一種叫做辣椒素的成分。事實上，在你吃辣椒或其營養補充劑的那一刻，它幾乎可以立即改善你的血液流動。

3.銀杏葉
德國醫生喜歡使用銀杏葉來改善患者的血液循環，以及其他多種健康問題。 銀杏葉被認為可以改善記憶力，促進大腦血液循環，以及幫助哮喘患者舒緩症狀。它還能令血液更快地輸送到心臟，甚至可以增強血管彈性。

4. 蜂花粉
許多人服用蜂花粉補充劑來對抗過敏和感冒，但大多數人不知道它也可以幫助循環。蜂花粉含有一種叫做蘆丁的抗氧化劑，可以強化血管，有助於防止血液凝塊，從而導致嚴重的健康問題，甚至死亡。它甚至可以幫助防止動脈硬化。

5. 山楂
眾所周知，山楂有助改善心臟健康，增加血液循環。山楂還可以通過增加心肌健康來改善心律。

Five Supplements for Circulation
1. Grape seed extract
Grape seed extract is known to be a vasodilator. It helps the blood vessels relax, which improves blood flow. Compounds from grape seed extract called oligomeric proanthocyanidins (OPC) have also been shown to help lower brain oxidative stress, which helps keep the brain cells younger and healthier.

2. Cayenne Pepper
Cayenne pepper has been used for thousands of years for everything from toothaches to headaches, but it can also help improve circulation, thanks to an ingredient called capsicum. As a matter of fact, the minute you eat cayenne pepper or take a supplement, it improves your blood flow almost instantly.

3. Ginkgo Biloba
German doctors actually use Gingko Biloba to improve their patients’ circulation, along with multiple other health issues. It is thought to improve memory due to increased circulation in the brain, as well as help patients with asthma. It also helps blood get to get the heart faster and even strengthens the blood vessels.

4. Bee Pollen
Many people take bee pollen supplements to combat allergies and colds, but most don’t know that they can also help with circulation. Bee pollen contains an antioxidant called rutin that can strengthen the blood vessels and potentially help prevent blood clots that can lead to serious health problems or even death. It may even help prevent the hardening of your arteries.

5. Hawthorn
Hawthorn has been known to increase circulation by making your heart healthier. Hawthorn may also improve your heart’s rhythm by increasing your heart muscle health.

對抗流感秘訣：改變生活方式，提高免疫力 Lifestyle and Your Immune System

這裏介紹兩種最有效的提高抵抗力方法：睡個好覺，定期洗手。

研究人員發現，睡眠時間不足7小時的人士， 與安睡八小時以上人士比較，患感冒的風險將增加三倍。而睡眠效率低的人患病的可能性比普通人多達五倍。

另外，洗手有助於預防20％的日常感染(例如感冒)，和30％的腹瀉相關疾病。

免疫營養補充劑：
黑接骨木
研究表明， 黑接骨木果能夠預防病毒感染。其他研究發現對細菌感染也有類似的預防效果。
最近一項針對長途乘搭海外航班的澳洲人的研究表明，與服用安慰劑的人士相比，服用黑接骨木提取物可顯著減少感冒的持續時間和嚴重程度，減少程度達到一半以上。

紫錐花
該草藥用於感染，特別是細菌感染和敗血症等已有長遠歷史。
草藥學家建議使用相對高劑量的草本提取液 - 最理想是從感染一開始便使用， 然後每一至兩小時使用一次 ， 直至到病情獲得舒緩 。

維他命C
服用較大劑量的維他命C可減少感冒發生。
大多數有關維他命C預防感冒的研究大多採用每天一克的劑量，但研究人員最近發現採用更高劑量效果更好。

維他命D
一些研究發現血液中維他命D含量低與傳染病的風險和嚴重程度有密切關係， 這些包括兒童和成人的流感、呼吸系統疾病和免疫缺陷。

益生菌
益生菌產生有機化合物，增加腸道酸度;這抑制了許多引起疾病的細菌的繁殖。

益生菌還產生稱為細菌素的物質，其作為天然抗生素以殺死致病微生物。益生菌也有效提高白血球功能，來增強整體免疫功能。 當益生菌微生物組在你的腸道蓬勃生長， 便能形成一個完善抵禦感染和疾病的天然生化系統。


Please consider two of the most important ways to boost your resistance naturally: Get a good night’s sleep and wash your hands regularly. Researchers have found that sleeping less than seven hours triples your risk of catching a cold versus eight hours of shut-eye. People with poor sleep efficiency are more than five times more likely to get sick.

Meanwhile, hand washing helps prevent 20 percent of everyday infections like colds and 30 percent of diarrhea-related illness.

Supplements for Immunity
Elderberry
Research shows that elderberry is able to prevent viral infections. Other research suggests a similar benefit against bacteria.
In a recent study of Australians on long, overseas flights, taking elderberry extract significantly reduced the duration and severity of colds compared to those taking a placebo, cutting both by more than half.

Echinacea
This herb has a long history of use for infection, particularly bacterial infections and sepsis.
Herbalists use relatively high doses of the fresh plant tincture—ideally the root—taken every waking hour or two from the first tickle of an infection until it passes.

Vitamin C
Taking larger amounts of a vitamin C supplement may lead to shorter colds. Most studies examining the effects of the vitamin have used a dosage of 1 gram (g) per day, but researchers have recently found better results with higher amounts.

Vitamin D
Several studies link low vitamin D levels to an increased risk and severity of infectious disease, including the flu, respiratory ailments, and immunodeficiency for both children and adults.

Probiotics
Probiotics produce organic compounds that increase intestinal acidity; this inhibits the reproduction of many disease-causing bacteria.

Probiotic bacteria also produce substances called bacteriocins that act as natural antibiotics to kill undesirable microorganisms. Probiotic bacteria enhance overall immune function by boosting disease-fighting cells such as phagocytes, lymphocytes, and natural killer cells. The end result—when your probiotic microbiome is flourishing—is a system that is better able to fight off infection and disease.

褪黑激素(melatonin)有助乳癌治療 Melatonin and Breast Cancer

褪黑激素(melatonin)有助乳癌治療 褪黑激素是一種幫助誘導良好睡眠的荷爾蒙，晚間光綫減弱後，人體會分泌褪黑激素令人產生睡意。 除此之外，多年來褪黑激素一直應用於治療乳腺癌相關症狀。 最新研究揭示了褪黑激素具有抗癌特性，實驗室研究表明，它可以減緩乳腺癌的生長和擴散。 目前已有足夠臨床證據顯示，在常規乳腺癌療法中添加褪黑激素可以提高治療效果並減少副作用的產生。 研究表明，褪黑激素有助預防導致乳腺癌的好幾種危險因素，包括某些環境因素、肥胖和晚間長期暴露於強光等誘因。 Melatonin and Breast Cancer Melatonin, a hormone known for inducing a good night’s sleep, has been used for many years in the treatment of symptoms associated with breast cancer. New research reveals melatonin’s anticancer properties, and lab studies show that it can slow the growth and spread of breast cancer. The addition of melatonin to conventional breast cancer therapies has been shown to boost effectiveness and reduce side effects. Studies show that melatonin can help protect against breast cancer risk factors, including certain environmental exposures, obesity, and being exposed to light at night. References 1, Subramanian A, Kothari L. Suppressive effect by melatonin on different phases of 9,10-dimethyl-1,2-benzanthracene (DMBA)-induced rat mammary gland carcinogenesis. Anticancer Drugs. 1991;2(3):297-303. 2, Cos S, Sanchez-Barcelo EJ. Melatonin, experimental basis for a possible application in breast cancer prevention and treatment. Histol Histopathol. 2000;15(2):637-47. 3, Cos S, Sanchez-Barcelo EJ. Melatonin and mammary pathological growth. Front Neuroendocrinol. 2000;21(2):133-70. 4, Hill SM, Blask DE. Effects of the pineal hormone melatonin on the proliferation and morphological characteristics of human breast cancer cells (MCF-7) in culture. Cancer Res. 1988;48(21):6121-6. 5, Sanchez-Barcelo EJ, Cos S, Fernandez R, et al. Melatonin and mammary cancer: a short review. Endocr Relat Cancer. 2003;10(2):153-9. 6, Hill SM, Belancio VP, Dauchy RT, et al. Melatonin: an inhibitor of breast cancer. Endocr Relat Cancer. 2015;22(3):R183-204. 7, Lissoni P, Barni S, Mandala M, et al. Decreased toxicity and increased efficacy of cancer chemotherapy using the pineal hormone melatonin in metastatic solid tumour patients with poor clinical status. Eur J Cancer. 1999;35(12):1688-92. 8, Onseng K, Johns NP, Khuayjarernpanishk T, et al. Beneficial Effects of Adjuvant Melatonin in Minimizing Oral Mucositis Complications in Head and Neck Cancer Patients Receiving Concurrent Chemoradiation. J Altern Complement Med. 2017;23(12):957-63. 9, Wilson ST, Blask DE, Lemus-Wilson AM. Melatonin augments the sensitivity of MCF-7 human breast cancer cells to tamoxifen in vitro. J Clin Endocrinol Metab. 1992;75(2):669-70.

了解更年期 Understanding Menopause

更年期是生理上和生活上的一種改變， 所有女性都無可避免需要經歷這個階段。

它的症狀可能包括潮熱、盜汗、情緒變化、睡眠障礙、陰道乾燥等。

大多數這些症狀是由於雌激素的下降所引起的。

雌激素對女性最明顯的影響可見於乳房、子宮和卵巢這些“女性化” 組織。 但其實雌激素還影響身體的其他組織，包括骨骼、大腦、心臟和血管組織、皮膚，甚至肺部和脂肪組織。

簡單地說，雌激素水平的劇烈變化和突然下降導致更年期所產生的各種症狀。

有些女性會通過荷爾蒙補充療法緩解更年期症狀，但更多女性選擇服用一些天然草本產品， 效果更佳而且沒有副作用。

以下是對更年期女性有用的一些草本補充劑：
紅花苜蓿
黑升麻
蘆筍草
當歸
月見草油
大豆異黃酮

Understanding Menopause 
Menopause is a change of life that no woman can avoid.

It’s characterized by symptoms that may include hot flashes, night sweats, mood changes, sleep disturbances, vaginal dryness, and more.

Most of these symptoms are brought on by a decline in a primary female hormone, estrogen.

Estrogen is known for its “feminizing” properties on the breast, uterus, and ovaries. It also affects tissues throughout the body, including bone, brain, heart, and vascular tissues, skin, and even lung and fat tissues.

The sharp and often sudden drop in estrogen drives most menopausal symptoms.

Many women relieve menopausal symptoms with hormone therapies, but more women are comfortable with natural herbs that can do the same job.

Here is a list of the herbs for menopausal women:
Red Clover
Black Cohosh
Shatavari
Dong Quai
Evening Primrose Oil
Soy Isoflavones

降低胃潰瘍和胃炎的風險 Reduce Risk of Stomach Ulcers and Gastritis

幽門螺桿菌（H. pylori）是胃炎和胃潰瘍或十二指腸潰瘍的主要成因。而發現這一因果關係的兩位科學家亦因此獲得了2005年度諾貝爾生理學或醫學獎。

幽門螺桿菌感染通常沒有症狀。

幽門螺旋桿菌影響了近一半人口(5,9)，幽門螺旋桿菌感染可導致胃炎和消化性潰瘍病(11-14)，它亦提高了患胃癌的風險達2至6倍(1)。

幽門螺桿菌的標準治療涉及多種抗生素組合配合胃藥一起服用，但有證據顯示抗生素耐藥性正在蔓延，總體療效漸漸被降低[16,17]。

日本研究人員開發了一種天然療法，透過礦物質鋅和肌肽(一種由兩個氨基酸組成的二肽）的組合，可有效去除幽門螺旋桿菌，同時有效修復它對腸胃道所造成的傷害。

另外，一種名為羅伊氏乳桿菌(L. Reuteri)的特定益生菌菌株也被證明可以減少幽門螺桿菌滋長。

這些非藥物方法可以安全地抑制幽門螺旋桿菌，修復胃壁潰瘍，降低炎症，緩解慢性胃病。值得一試。

Helicobacter pylori (H. pylori) is a major cause of gastritis and ulcers.1-7

The two scientists who discovered this were awarded the Nobel Prize in Physiology or Medicine.8

Infection with the H. pylori bacteria is often without symptoms.1

H. pylori affects almost 50% of the population.5,9 It boosts the risk of stomach cancer10 by two- to six-fold,1 and can cause gastritis and peptic ulcer disease.11-14

Standard treatment for H. pylori involves a powerful antibiotic combination,15 but antibiotic resistance has reduced overall efficacy.16,17

Japanese researchers have developed a combination of zinc and carnosine that removes H. pylori while healing the damage it has caused.

A specific probiotic strain called Lactobacillus reuteri has also been shown to reduce H. pylori bacteria.

This non-drug approach can safely inhibit H. pylori, heal the stomach lining, lower inflammation, and alleviate chronic stomach problems.

References
1, Available at: http://www.cdc.gov/ulcer/files/hpfacts.pdf. Accessed July 16, 2018.
2, Available at: http://emedicine.medscape.com/article/176156-overview. Accessed July 16, 2018.
3, Available at: http://www.cancer.gov/about-cancer/causes-prevention/risk/infectious-agents/h-pylori-fact-sheet. Accessed July 16, 2018.
4, Lopes D, Nunes C, Martins MC, et al. Eradication of Helicobacter pylori: Past, present and future. J Control Release. 2014;189:169-86.
5, Malfertheiner P, Megraud F, O’Morain CA, et al. Management of Helicobacter pylori infection--the Maastricht IV/ Florence Consensus Report. Gut. 2012;61(5):646-64.
6, Meurer LN, Bower DJ. Management of Helicobacter pylori infection. Am Fam Physician. 2002;65(7):1327-36.
7, Wu TS, Hu HM, Kuo FC, et al. Eradication of Helicobacter pylori infection. Kaohsiung J Med Sci. 2014;30(4):167-72.
8, Available at: https://www.nobelprize.org/nobel_prizes/medicine/laureates/2005/press.html. Accessed July 13, 2018.
9, Lee YC, Chiang TH, Chou CK, et al. Association Between Helicobacter pylori Eradication and Gastric Cancer Incidence: A Systematic Review and Meta-analysis. Gastroenterology. 2016;150(5):1113-24 e5.
10, Peek RM, Jr. New Biology to New Treatment of Helicobacter pylori-Induced Gastric Cancer. Dig Dis. 2016;34(5):510-6.
11, Available at: http://emedicine.medscape.com/article/175909-overview#a4. Accessed July 16, 2018.
12, Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/gastritis. Accessed July 13, 2018.
13, Varbanova M, Malfertheiner P. Bacterial load and degree of gastric mucosal inflammation in Helicobacter pylori infection. Dig Dis. 2011;29(6):592-9.
14, Available at: http://emedicine.medscape.com/article/181753-overview#showall. Accessed July 16, 2018.
15, Bohr UR, Malfertheiner P. Eradication of H. pylori Infection: the Challenge is on if Standard Therapy Fails. Therap Adv Gastroenterol. 2009;2(1):59-66.
16, Hsu PI, Wu DC, Chen WC, et al. Randomized controlled trial comparing 7-day triple, 10-day sequential, and 7-day concomitant therapies for Helicobacter pylori infection. Antimicrob Agents Chemother. 2014;58(10):5936-42.
17, Urgesi R, Cianci R, Riccioni ME. Update on triple therapy for eradication of Helicobacter pylori: current status of the art. Clin Exp Gastroenterol. 2012;5:151-7.

預防記憶衰退 保護灰質體(中樞神經系統一部分)尤為重要 Protect gray matter of CNS (Central Nervous System)

任何年齡人士都希望時刻保持頭腦清醒 - 從中年開始以至老年人，普遍都會擔心年齡遞增所帶來的記憶衰退問題。不過現在可以不必太過擔心，因爲記憶專家已經找到了一些保護中樞神經系統灰質體的方法。

護腦食物

地中海飲食法是其中一種保護灰質體的有效方法。地中海飲食對於記憶力、語言運用和整體思維能力有明顯改善作用。這種飲食方法偏重水果、蔬菜、全穀類、豆類、薯仔、堅果、橄欖油和魚類，而且以新鮮食物爲主，很少食用加工食品、油炸食品、快餐食品、零食、紅肉、家禽和全脂乳製品。

魚類中的奧米加-3脂肪酸在這種飲食文化中佔有一重要位置。每週選擇食用一些含脂肪的魚類，例如三文魚、鱒魚、吞拿魚、沙丁魚和大比目魚等。這些魚類的奧米加-3脂肪酸豐富，蘊含DHA。 至於不常食魚的人，也可從魚油和磷蝦油等奧米加-3脂肪酸補充劑中攝取。

抗氧化劑促進腦細胞活動

另一種加強大腦運轉的有效方法是多攝取藍莓(越橘)的有效成分。藍莓中含有強效花青素(一種抗氧化劑)。目前研究顯示，花青素可促進腦細胞的連接和通訊功能，以及刺激腦細胞再生。當患有認知疾病的老年人每天服用魚油或花青素時，思維會顯得更清晰。

健康的脂肪保護腦部功能

科學家在腦細胞膜中發現了一種稱為磷脂絲氨酸（PS）的特殊類型脂肪，這種脂肪可促進腦細胞之間的交流活動，有助增强記憶和保持思考清晰。參照數十年的臨床研究結果，PS 能針對改善老年人的認知功能問題，和强化老年人的大腦功能，從而抗禦一些與年齡增長相關的認知能力下降問題。 PS與魚油補充劑結合使用的話，改善老年記憶力效果更為顯著。

草本良方
目前有越來越多研究資料表明，一些草藥可增強思維能力，銀杏葉是其中之一。銀杏提取物可以單獨服用，或與其他補充劑一起服用，增强認知能力的作用非常明顯。

銀杏
一些研究顯示，服用銀杏提取物補充劑與針對認知障礙的西藥比較，效果相若，但服用較為安全，副作用明顯較少。

薑黃素
從草本植物黃薑中提取的薑黃素已獲臨床研究證明可以預防老年認知能力下降等，甚至能改善心情抵抗抑鬱症狀！

天然補腦的草本良方還有很多，有機會再和大家分享。

Protect gray matter of CNS (Central Nervous System)

People of all ages want to keep their minds sharp—from middle-aged people to older adults concerned with the potential for serious age-related memory problems. Fortunately, memory experts have found ways to retain brainpower.

Brain Food

Adopting a Mediterranean diet may be the most powerful dietary route for preserving gray matter. The Mediterranean diet also showed a clear benefit in terms of memory, language use, and overall thinking ability. The Mediterranean diet is rich in fruits, vegetables, whole grains, beans, potatoes, nuts, olive oil and fish. Processed foods, fried and fast foods, snack foods, red meat, poultry and whole-fat dairy foods are infrequently eaten on the Mediterranean diet.

The omega-3 fatty acids in fish account for some of the brainy benefit in this diet. For the greatest benefit, select fatty fish such as salmon, trout, tuna, sardines, and halibut a few times a week. These fish are the richest in a brain-boosting omega-3 fatty acid called DHA. Dietary supplements of omega-3 fatty acids offer a great alternative for those who don’t care to regularly eat fish.

Antioxidants Boost Brain Cell Connections

Another tasty way to keep your brain humming along? Bilberries. Powerful antioxidants called anthocyanins in bilberries account for this benefit. Current thinking holds that the anthocyanins boost brain cell connections and communication, as well as the regeneration of brain cells. When older adults with cognitive complaints take either a daily pill of fish oil or anthocyanins, thinking gets clearer.

Safeguard Brain Function with Healthy Fats

A specialized type of fat called phosphatidylserine (PS) is found in brain cell membranes, where it facilitates communication among brain cells to aid memory and clear thinking. Clinical research has focused on PS for several decades, particularly in connection to cognitive function of older adults. Research suggests that PS supplements can help safeguard brain function in older adults and can also counteract some amount of age-related cognitive decline. PS, when combined with fish oil supplements, improves memory performance in older people.

Herbal Helpers for Your Brain

Many herbs have the potential to enhance thinking powers. A growing body of research shows that ginkgo, taken alone and in various combinations with other supplements, benefits cognition.

Ginkgo

Ginkgo extract supplements show similar effects on cognitive symptoms medications, with the advantage of being safer to use.

Curcumin

Curcumin, extracted from the herb turmeric, has been shown to prevent cognitive decline in older people supplementing with it.


Sources:
“Association of Long-Term Adherence to the MIND Diet with Cognitive Function and Cognitive Decline in American Women” by A.M. Berendsen et al., J Nutr Health Aging, 2018

“Cognitive Response to Fish Oil, Blueberry, and Combined Supplementation in Older Adults with Subjective Cognitive Impairment” by R.K. McNamara et al., Neurobiol Aging, 4/18

"Curcumin and Cognition: a Randomised, Placebo-Controlled, Double-Blind Study of Community-Dwelling Older Adults” by S.R. Rainey-Smith et al., Br J Nutr, 6/16

“A High Omega-3 Fatty Acid Multinutrient Supplement Benefits Cognition and Mobility in Older Women: A Randomized, Double-Blind, Placebo-Controlled Pilot Study” by S.C. Strike et al., J Gerontol A Biol Sci Med Sci, 2/16

“The Impact of the Mediterranean Diet on the Cognitive Functioning of Healthy Older Adults: A Systematic Review and Meta-analysis” by D.G. Loughrey et al. Adv Nutr, 7/17

“Mediterranean Diet and Cognitive Health: Initial Results from the Hellenic Longitudinal Investigation of Ageing and Diet” by C.A. Anastasiou et al., PLOS One, 8/17

“Similar Treatment Outcomes with Ginkgo biloba Extract EGb761 and Donepezil in Alzheimer’s Dementia in Very Old Age...” by M. Rapp et al., Int J Clin Pharmacol Ther, 3/18