Tag Archives: Alzheimer’s

Sunday Roundup: February 10, 2013

Posted on February 11, 2013 | Leave a comment

From obesity to diabetes, meditation to recipes, this roundup has it all!

Obesity Myth #4: Readiness for change

It is not a typo. It is four. It is the fourth post out of seven written by Dr. Arya Sharma on his blog, Dr. Sharma’s Obesity Notes discussing seven myths about obesity as addressed in a report published earlier in the New England Journal of Medicine. The report identified seven myths, six presumptions and nine facts about obesity. It debunked many myths but was critiqued by some for encouraging prescription weight-loss drugs and bariatric surgery. (I also disapprove unless the patient is morbidly obese and surgery will save his/her life). You can check all of Dr. Sharma’s different posts but I particularly loved this one with the lottery analogy.

“Were you to liken success in losing weight to winning a lottery, the person in the action phase at least bought a ticket (the others are still only thinking about buying one). I know of no lottery that you can win if your don’t buy a ticket.” Dr. Sharma

Green Tea and Red Wine Extracts Interrupt Alzheimer’s Disease Pathway in Cells

In a new study published in the Journal of Biological Chemistry, researchers were able to disrupt a key pathway in Alzheimer’s disease by using  natural chemicals found in green tea and red wine. Should we be drinking more? This is very promising research but until we get more insight, I’m sticking to my two cups of tea a day and the occasional glass of wine.

green tea

Photo credit: www.livescience.com

 ”It’s a misconception that Alzheimer’s is a natural part of aging; it’s a disease that we believe can ultimately be cured through finding new opportunities for drug targets like this.” Professor Nigel Hooper in ScienceDaily

Exposure to Pesticides in Food, Air and Water Increases Risk of Type 2 Diabetes

A study from the University of Granada revealed a direct relationship between exposure to pesticides and an increased risk of Type 2 Diabetes. The chemicals tend to deposit in fat cells and the researchers speculated this might be one reason obese people are more likely to develop diabetes. More reason to eat organic produce!

“Human adipose tissue acts as an energy reservoir and has an important metabolic function. However, adipose tissue can store potentially harmful substances, such as persistent organic pollutants (COPs).” J P Arrebolla in ScienceDaily

Gluten-Free, Whether You Need It or Not

An article published in the New York Times’ Well blog tackled the gluten-free craze and whether it is justified or not. For people with celiac disease it is imperative to exclude gluten, but what about the rest of the population? All agree that there is a condition known as non-celiac gluten sensitivity but what is still unknown is how to identify it. The only thing one can do in such condition is to avoid foods containing gluten and observe if their symptoms disappear. But, please don’t go on a gluten-free diet just to lose weight.

“It is not a healthier diet for those who don’t need it,” Dr. Guandalini – NYT Well

Love Yourself

I have written Love Yourself a year ago but it is still one of the most viewed posts and one of my favorites. I decided to include it in this roundup as we are coming closer to Valentine’s day and I have come across a similar post by Megan Bruneau on My Yoga Online, What Love Yourself means and 3 ways to get closer to it . So this Valentine’s day don’t get too carried away, focus on yourself and those who matter the most.

 ”As Oscar Wilde says, “Be yourself, everyone else is taken.” You cannot change the person you inhabit, but you can change your relationship to them.” – Megan Bruneau, My Yoga Online

Valentine’s Day Recipe Roundup

We are approaching Valentine’s day and if you are staying home, Jennifer from Savory Simple put together a great collection of recipes to choose from. Do I need to say more?

Photo credit: Savory Simple

Photo credit: Savory Simple

I wanted to finish up this post with the recipes but I had to mention a few more studies. These included one showing that kids having breakfast scored higher on IQ tests and another one showing that a father’s obesity may influence his children’s health and increase their risk of diseases including cancer.

Hope you are enjoying the roundups! Have a wonderful week ahead :) .

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New Study: Higher Vitamin D intake may reduce risk of Alzheimer’s disease

Posted on April 26, 2012 | 2 Comments

A 7-year follow-up study from France published in the Journal of Gerontology: Medical Science this April showed that a higher vitamin D intake was associated with a lower risk of Alzheimer’s disease.

The study that followed a group of elderly women ( average age 79.8 years) for 7 years found that those who consumed the least amounts of vitamin D were at higher risk of developing Alzheimer’s disease.

The researchers explained two possible mechanisms of action:

  1. In previous studies, vitamin D has been linked to hippocampus protection in rodents. The hippocampus is the part of the brain responsible for consolidation of short-term memory into long-term memory and spatial navigation. It is one of the first areas of the brain to be affected during Alzheimer’s disease.
  2. Vitamin D may play a role in influencing the production and clearance of beta-amyloid proteins in the brain. Beta-amyloid deposits have been associated with increased brain cell damage, cognitive decline and increased risk of Alzheimer’s disease.

The researchers also pointed out that the potential benefits may be due to the nutritional content of vitamin D-rich foods namely fish which are rich in omega-3.

We all know that Vitamin D is the sunshine vitamin, but where can it be found in foods and how can we ensure we are getting enough?

The body needs 5 micrograms or 200 International Units (IU) of vitamin D per day.

  • Twenty minutes of daily exposure to the sun are enough for the body to manufacture vitamin D. However, during winter months and whenever the sunshine is weak, the body is not making enough of the vitamin and we have to resort to foods and supplementation. Start wearing sunscreen for any time spent beyond the twenty minutes.
  • Fish, egg yolks and dried shiitake mushrooms are the only foods that naturally contain vitamin D.
  • Good sources of vitamin D are fortified foods and beverages such as milk, fortified soy, rice and nut beverages and margarine. Below is a table with natural and fortified sources and the percentage daily value (%DV) of vitamin D. 5mcg= 200IU= 100%DV
Natural Sources                    %DV
Herring,   3 oz 277
Salmon,   canned, 3 oz 106
Halibut,   3 oz 102
Cod   liver oil, 1 tsp 90
Catfish,   3 oz 85
Oyster,   3 oz 61
Dried   Shiitake mushrooms, 4 50
Sardines,   canned in oil, 1/2 cup 41
Tuna,   canned in oil, 3 oz 40
Shrimp,   3 oz 26
Egg,   cooked 5
Fortified   Sources (check the labels/ DV on label is stated per serving)
Fortified   Tofu, 1/5 block 24
Cow’s   milk, 8 oz 20
Fortified   rice milk, 8 oz 20
Fortified   soy milk, 8 oz 20
Fortified   orange juice, 8 oz 20
Fortified   cereal, 3/4 cup 8
  • As with any kind of supplementation, it is better to get a blood test to determine your body’s levels and check with your doctor for a prescription. Most adult multivitamins contain 400IU of vitamin D. The amount varies between brands in the supplements that contain vitamin D alone or calcium and vitamin D.

For a list of other foods that can help improve your memory, you can check an earlier post on the subject.

For a summary of the study, you can check Nutra Ingredients -USA.

Spring is here! Time to reap the benefits of the great outdoors; mountain hikes, seaside walks, beautiful sunshine and fresh air!

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Foods to enhance your memory

Posted on January 19, 2012 | 3 Comments

I was recently asked about what one can do to prevent memory loss and improve concentration. Well, the short answer would be consuming a healthy diet rich in vitamins and omega-3 fatty acids and working your brain like any other muscle with mind training exercises. In more details,…

1. Do not skip breakfast.  We all know that breakfast is the most important meal of the day. Research has shown that performance and memory improved in subjects who had breakfast as compared to those who didn’t. A high protein low-carb breakfast proved best. Notice the studies don’t say no-carb; after all, glucose is the brain’s favorite fuel. A good breakfast example would be turkey or cheese on whole wheat bread or milk with a bran cereal and fruit.

A breakfast idea

2. Exercise. Aerobic exercise can help sharpen your brain and keep you more alert by reducing stress and oxygenating brain cells. Exercise also helps you sleep better improving memory and increasing blood flow to all parts of the body.

3. Vitamin E. The latest study published in the Neurology of Aging Journal confirmed the important role of vitamin E, an antioxidant, in cognitive function and in the prevention of Alzheimer’s disease. Vitamin E is found in vegetable oils, nuts including almonds, hazelnuts and peanuts, and seeds such sunflower seeds.  Remember though to enjoy the nuts and seeds in their raw state not salted and fried.

4. Flavonoids. Flavonoids are a wide group of plant-derived compounds that several studies have shown to improve memory and learning by protecting the neurons or brain cells from oxidation and inflammation. Flavanols, flavanones and anthocyanins are the most potent sub-groups of flavonoids in improving memory. Berries, especially blueberries, are the most effective in retarding age-related deficits in spatial memory as they contain both flavanols and anthocyanins. Fruits and vegetables that have a yellow, red or blue color are rich in flavonoids. The list includes apples, citrus fruits, grapes, red onions…. Other sources include tea especially green and white, red wine, cocoa and dark chocolate.

5. Folate. Folate or vitamin B9 also known as folic acid when it is found in its supplement form has been linked to faster memory recall. Folate as well as vitamin B12 have been shown to lower homocysteine levels in the blood. Homocysteine levels were found to be higher in people with Alzheimer’s disease. Folate sources include green leafy vegetables such as spinach and kale, as well as beans, and lentils… Vitamin B12 can be found in meat, fish and eggs.

6. Omega-3. No wonder fish is known to be the brain food! Omega-3 fatty acids ( EPA and DHA) found in fish especially fatty fish such as salmon and sardines have been shown to lower dementia risks and improve memory and thinking abilities. Include in your diet two to three servings of fish per week. Other sources of omega-3 (however, less potent) include ground flaxseed, walnuts and purslane (ba’ leh in Arabic). Fish oil and krill oil supplementation is possible in case you cannot consume fish; however, it’s better to check with your doctor first.

7. Turmeric or Curcuma. India is one of the countries having the lowest rates of dementia and Alzheimer’s disease. This is partly due to the high consumption of curry sauces rich in turmeric. Lab studies have demonstrated the protective effect of curcuma against dementia and its ability to improve memory. Enjoy curries or if you feel like trying something new, stir a teaspoon/tablespoon of turmeric in a drizzle of olive oil and add it to your yogurt.

8. Rosemary. One study showed that the aroma of the rosemary essential oil showed a significant enhancement in the overall quality of memory of the participants in the test group as compared to the participants in the control group.

9. Supplements. Gingko biloba is a medicinal herb used for years in China for different ailments. However, a review of several lab studies revealed that gingko biloba supplements had little or no effect when it came to improving memory and preventing dementia. L-carnosine is an antioxidant normally manufactured in our body. It is mostly found in muscle, brain and eye cells. It is being studied for cataracts, wound healing and protecting the brain from plaque formation that may lead to Alzheimer’s disease. Some lab studies on animals have indicated an anti-aging effect; however, this remains inconclusive. Food sources of L-carnosine include chicken and lean red meat.

Here’s an example of a meal to boost your brainpower. Broiled or grilled salmon fillet seasoned with black pepper and turmeric ( salt is optional) with a side of salad composed of spinach, walnuts and a segmented orange with a lemon-olive oil dressing. For dessert or as a snack later on, enjoy a cup of fresh berries.

In conclusion, consuming a healthy balanced diet, exercising (body and mind), enjoying a good night’s sleep, and meditating to reduce stress are all lifestyle factors that will help keep your brain sharp and your heart healthy. Vitamins and minerals should not be supplemented unless they are lacking in the diet and after consulting with your doctor.

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Yet another reason to skip the drive thru!

Posted on January 12, 2012 | Leave a comment

Trans fats are fatty acids that are normally found in trace amounts in some animal products; however, the majority that is our concern these days is found in partially hydrogenated oils. In simple terms, partial hydrogenation is the transformation of a vegetable oil (liquid) into a semi-solid state. This semi-solid is more stable in the food processing industry; that is, it can tolerate higher temperatures for frying, and it increases the shelf-life of the product. That is why it is attractive in the production of goods such as cookies and chips. Several studies have already linked trans fats to increased levels of LDL-c (the bad cholesterol), reduced levels of HDL-c ( the good cholesterol) and an elevated risk of coronary heart disease. However, the latest research published in Neurology journal linked a high amount of trans fats in the diet to a certain type of brain shrinkage linked to Alzheimer’s disease.

The study did not rely on unspecific food questionnaires rather it measured a wide range of nutrient levels in the blood of 104 participants with an average age of 87. The participants who had high levels of trans-fatty acids in their blood scored lower on memory and thinking tests whereas those with high levels of vitamins, namely B,C,D, E and omega-3 fatty acids scored higher on the same tests.

health.india.com

The researchers also scanned the brains of 42 participants and found that participants with higher levels of vitamins and omega-3 had larger brains compared to a brain shrinkage in those who had higher levels of trans fats.

So forget about the drive thru and read the food labels well! Skip any product that has trans fats or partially hydrogenated vegetable oil, and increase your intake of fruits, vegetables, legumes, and fish. Your heart and brain will thank you!

Reference

Neurology. “Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging.” G.L. Bowman et al.

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