Connect with us

Whole Grains Health

Maximizing brain health with nutrition and lifestyle changes

Published

on

Some memory lapses and other indicators of cognitive decline are a normal part of aging. Whether this leads to more extensive changes over time depends on a variety of factors. Fortunately, research shows that positive lifestyle habits that begin in early adulthood can have a significant impact on the progression of brain decline.

Statistics tell us that around 14% of people aged 71 and older have some form of dementia. This would be defined as changes in the brain that, to some extent, negatively affect day-to-day activities. For those over 85, the number increases to around 50%.

Memory problems aren’t the only indicator of possible dementia. It can also affect the ability to plan, organize, and multitask – all of which can have a negative impact on the quality of life.

The two main forms of dementia are Alzheimer’s disease and vascular dementia. In Alzheimer’s disease, the brain develops plaques and tangles that lead to the death of brain cells. With vascular dementia, there is a reduced blood flow to the brain. This could be due to the narrowing of one or more blood vessels, or a blockage with a blood clot such as a stroke. It can also occur when the integrity of the blood vessel walls is compromised (due to high blood pressure, diabetes, inflammation, smoking, etc.), resulting in leakage from the vessel that can damage brain cells.

Note that the term “mild cognitive impairment” can be a stepping stone towards dementia. The most important link that led to this progression appears to be vascular disease in the form of high blood pressure, high LDL (“bad” cholesterol), high triglycerides and coronary artery disease.

Although the mechanisms of Alzheimer’s and vascular dementia differ, they can coexist. Tackling the risk factors for vascular dementia (which are more modifiable) can slow the progression of both types of dementia.

Some of the factors that increase your risk of dementia include high blood pressure, diabetes, high cholesterol / triglycerides, obesity, sedentary lifestyle, smoking, systemic inflammation, and poor diet. Most of these are related to similar lifestyle patterns and can be influenced by one another. For example, poor diet and physical inactivity can contribute to most of these conditions. Obesity, high blood pressure, and improper diet can all cause systemic inflammation. These are just some examples. Note the similarities with cardiovascular risk.

There are other connections between the brain and the cardiovascular system. Damage to the brain from a stroke can negatively affect the heart’s electrical system. When you think of all the tiny capillaries in the brain, even a small constriction from cholesterol plaque can decrease the flow of blood (think of nutrients and oxygen) to the brain cells. Increased stress can weaken the heart muscle, which can then also reduce blood flow to the brain.

Obviously, young and middle-aged adults who have one or more of these risk factors have a higher lifelong risk of dementia if left untreated. For example, one study showed that midlife hypertension (high blood pressure) increased the risk of dementia by 49%.

To reduce the risk of dementia, the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is often recommended. This nutritional pattern combines the Mediterranean and DASH diets, which have been studied to reduce the risk of cardiovascular problems – “What is good for the heart is good for the brain”.

This combined diet includes whole, minimally processed foods (fruits, vegetables, whole grains, nuts, seeds, seafood, beans, poultry, moderate intake of lean meat when consuming meat, low-fat dairy products, and monounsaturated or polyunsaturated oils like olive oil). Fiber is an important part of the diet. Foods like berries, leafy green vegetables, nuts, olive oil, and fish seem to be particularly helpful, as does the more frequent replacement of animal proteins with plant-based proteins (like beans / lentils, nuts, seeds).

Diet also limits your intake of refined starches / grains, sugar, processed meats, high-sugar beverages, sodium, and saturated fats (found in animal fats, full-fat dairy products, and tropical oils like palm and coconut).

For those with high blood pressure, the goal of sodium intake is less than 1500 mg per day. Note that foods containing sodium do not always taste salty as it is not always in the form of sodium chloride. Eating processed foods and eating out tend to increase sodium intake.

Although heavily marketed, there is no research data to date to support the use of supplements such as multivitamin, DHA, ginkgo, prevagen, vinpocetine or vitamins C, E or beta-carotene to reduce the risk of dementia.

In addition to dietary factors, other similarities between reducing the risk of dementia and heart health guidelines include avoiding tobacco use, consuming moderate amounts of alcohol, achieving and maintaining a healthy weight, physical activity (cardiovascular and strength activities) most days, reducing stress, and getting enough get quality sleep. Following these and positive eating habits can help reduce the risk of dementia.

For some people, retirement can be an obstacle to maintaining positive lifestyle habits that would otherwise reduce the risk of dementia. It can mean a more relaxed lifestyle with less physical activity and changes in eating habits. Staying physically and mentally active is important for the brain at any age.

Interestingly, hearing loss can also increase the risk of dementia. This is thought to be related to increased cognitive load (the brain has to work harder to process sound), faster loss of brain cells, and social isolation. It seems that the problem is with the reduced sound clarity rather than the volume. Note that hearing loss is not a part of normal aging. People with hearing problems should consider addressing the problem and trying to maintain social engagement.

Since there is currently no cure for either Alzheimer’s disease or vascular dementia, it is extremely important to address negative lifestyle issues as soon as possible.

Pam Stuppy, MS, RD, LD is a registered, licensed nutritionist with nutritional advice offices in York, ME and Portsmouth, NH. She has also been a nutritionist for Phillips Exeter Academy, holding workshops nationwide, and providing advice on sports nutrition. (See www.pamstuppynutrition.com for more nutritional information, some healthy cooking tips and recipe ideas).

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Whole Grains Health

‘ABCs’ of primary and secondary CVD prevention have expanded over the years

Published

on

Source / information

Published by:

Source:

Blumenthal R. Opening session. Presented at: American Society for Preventive Cardiology Congress for the Prevention of Cardiovascular Disease; 23-25 July 2021 (virtual meeting).

Disclosure:
Blumenthal does not report any relevant financial information.

ADD SUBJECT TO EMAIL ALERTS

Receive an email when new articles are published on

Please enter your email address to receive an email when new articles are published on . “data-action =” subscribe “> subscribe

We could not process your request. Please try again later. If this problem persists, please contact customerservice@slackinc.com.

Back to Healio

The ABCs have been providing a roadmap for primary and secondary CVD prevention since 1999, according to a spokesperson for the American Society for Preventive Cardiology on CVD Prevention virtual congress.

Roger S. Blumenthal

Since then, the ABCs have been expanded and adapted to changing guidelines and newer evidence-based care approaches. Cardiology today editor of the Prevention Department Roger S. Blumenthal, MD, FACC, FAHA, Kenneth Jay Pollin Professor of Cardiology and Director of the Ciccarone Center for the Prevention of Cardiovascular Disease at the Johns Hopkins School of Medicine, discussed these changes and more during his talk.

Heart shaped puzzle pieces

Source: Adobe Stock

Blumenthal said the ABC structure originated in the 1999 American Heart Association / American College of Cardiology guidelines for the treatment of stable angina, chaired by Raymond J. Gibbons, MD.

“We have modified the ABC approach to an ABCDE approach over the years,” said Blumenthal. “For this talk we added an ‘F’ for failure or heart failure as seen in the 2019 Primary Prevention Guidelines,” said Blumenthal.

He said that in its current form, a draft of the “ABCDEF” of CVD prevention would read:

A (Assessment and Aspirin) Adults 40 to 75 years of age should be routinely screened for traditional CVD risk factors, and clinicians calculate the 10-year risk for ASCVD using the pooled cohort equations. According to the presentation, low-dose aspirin (75 to 100 mg per day) may be considered in adults who have currently or recently smoked, a family history of atherosclerotic cardiovascular disease, hypercholesterolemia with statin intolerance, subclinical arteriosclerosis (coronary artery calcium Score>.) Have 100) or in patients with a 10-year ASCVD risk of at least 20%.

B (blood pressure) In adults with elevated blood pressure, including those requiring medical therapy, recommended measures include weight loss (if overweight), a healthy diet, sodium reduction, potassium supplementation, increased physical activity, and limited alcohol consumption.

C (Cholesterol and Cigarette Cessation) statin therapy is the first-line approach to primary prevention in patients with elevated LDL, diabetics or patients with a sufficient risk of ASCVD. In addition, nicotine replacement or other pharmacotherapy are recommended to aid in smoking cessation. All adults and adolescents should avoid secondhand smoke.

D (Diabetes / Glucose Management and Diet / Weight) Clinicians should encourage patients to improve their consumption of vegetables, fruits, legumes, nuts, whole grains, and fish to reduce risk factors; Replacing saturated fat with monounsaturated and polyunsaturated fats; reduce dietary cholesterol and sodium; and minimize your intake of processed meats, refined carbohydrates, and sweetened beverages.

E (exercise / education) – Sedentary behavior should be avoided and people should participate in 300 minutes of moderate or 150 minutes of vigorous physical activity per week.

F (Heart Failure) The sequential introduction of evidence-based RF therapies, including ACE inhibitors / angiotensin receptor blockers, beta blockers, aldosterone antagonists, angiotensin receptor neprilysin inhibitors, and SGLT2 inhibitors, can reduce both the relative risk of death and the 2-year mortality rate is reduced by patients with HF.

“If you take our guidelines and put them in an ABC approach, we’ll start with pharmacists assessing cardiovascular risk,” said Blumenthal. “We also need to keep in mind that the ultimate decision rests with the patient on how aggressively we are drug management or how long we focus on lifestyle. Of course, the healthcare professional has to present the data in a way that patients can understand. “

References:

ADD SUBJECT TO EMAIL ALERTS

Receive an email when new articles are published on

Please enter your email address to receive an email when new articles are published on . “data-action =” subscribe “> subscribe

We could not process your request. Please try again later. If this problem persists, please contact customerservice@slackinc.com.

Back to Healio

American Society for Preventive Cardiology

American Society for Preventive Cardiology

Continue Reading

Whole Grains Health

Serena Siddiqui: Shape Your Future Recipe Contest Winner

Published

on

AAs part of their mission to educate Oklahomans to make healthy choices, Shape Your Future (shapeyourfutureok.com) partnered with TulsaKids to find a young chef who can create a healthy, delicious recipe using fruits or vegetables. Shape Your Future encourages everyone to fill half their plate with fruits and vegetables at every meal, and 9-year-old Serena Siddiqui’s creation hit the mark. Her salmon tacos recipe is a winning combination of lean protein, whole grains, and colorful vegetables that are delicious, healthy, and visually appealing.

Young people like Serena can point the way to a bright future for Oklahoma. The state ranks 47th nationwide for health and has some of the highest childhood and adult obesity rates in the United States. Shape Your Future aims to change these statistics by educating all Oklahomans about healthy choices. They want families to know that in addition to eating fresh fruits and vegetables and drinking plenty of water, children do 60 minutes of physical activity a day and adults 30 minutes a day. And of course, tobacco-free is always the best choice for a healthy lifestyle.

Serena used her passion for healthy eating to create this year’s winning recipe. Their unique twist on tacos combines omega-3 wrapped salmon with tasty spices and colorful vegetables to make it a dish worthy of family evenings!

TK: How did you come up with your award-winning recipe?

Serena: I thought about healthy options that we eat on a daily basis. I drew pictures of different foods and ingredients that I like: avocados, salmon, sweet potatoes, and lettuce. With the help of my mom, I created a recipe that not only tastes good, but is also healthy and easy to prepare.

TK: What did you learn from this experience?

Serena: I learned that eating healthy can be better than junk food. Almond flour tortillas are healthier than regular tortillas and taste the same!

TK: How did you develop your interest in cooking?

Serena: I watch my mother cook all the time and enjoy helping out in the kitchen. And in my mind I thought that one day I wanted to cook dinner for my family.

TK: What do you like to cook best?

Serena: Homemade pizza with my aunt.

TK: What is your advice to other children who want to cook and eat healthily?

Serena: Don’t eat out a lot. Eat vegetables and fruits at every meal. If you want to try something new, try it at least six or seven times until you have decided whether you like it or not.

TK: What are you and your family doing to eat healthily?

Serena: My mom and I go to the grocery store and she lets my sister and I choose the protein and vegetables we’re going to cook for dinner tonight. Our family doesn’t usually eat dessert – only on special occasions.

TK: What is your favorite place to eat in Tulsa?

Serena: My favorite restaurant in Tulsa is Olive Garden. I love their salad and breadsticks. I also like sushi from Sushi Hana and Sprouts. One of my other favorite restaurants is Amazing Thai.

TK: What hobbies do you have besides cooking?

Serena: I like to draw in my sketchbook. I also love reading and doing science experiments. My favorite experiment is making slime and trying new recipes to make slimes of different consistencies.

TK: What do you want to do in the future?

Serena: When I grow up, I want to be an astronomer because I think space is great and there is no gravity there!

TK: Who inspires you?

Serena: I’ve read biographies about Ellen Ochoa and Harriet Tubman. They inspired me because they were both women who changed the world.

TK: What’s funny about you?

Serena: This year I went to Hawaii for spring break and went surfing with my uncle. I loved it because I like to try new things even when it’s not what I want to do. I ended up enjoying it and can’t wait to do it again!

Serena’s salmon tacos

  • 2 avocados
  • 1 large tomato (chopped)
  • 1 lime
  • ¼ onion (chopped)
  • Chopped coriander
  • ½ teaspoon cumin
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • Salt and pepper to taste
  • 1 pound of salmon
  • 2 teaspoons of olive oil
  • 1 lemon
  • Almond flour or whole grain tortillas
  1. Chop the avocados and place in a bowl. Add the chopped tomatoes, coriander and chopped onions. Stir in cumin, garlic powder, paprika, salt and pepper. Squeeze out the lime juice and mix in for more flavor.
  2. Preheat oven to 350 degrees F. Place salmon on foil, add olive oil, lemon juice, salt and pepper. Cook the salmon for about 20 minutes until it flakes with a fork. You can also wrap the tortillas in foil and heat them in the oven.
  3. Take the salmon out of the oven and cut, chop or break into pieces. Put some of the salmon in a tortilla, pour the avocado salad and enjoy!

Aug. 2021 Tulsakid Pin

Continue Reading

Whole Grains Health

Higher Levels of This 1 Thing in the Blood Is Linked to a Longer Life, According to New Research

Published

on

Grilled fish with peperonata

Being optimistic about eating these 9 foods (beans, whole grains, and salmon for victory!) And following these 7 secrets have been shown to help improve your chances of living longer, healthier lives.

And now new research is adding one more detail that certainly can’t hurt in our entire longevity landscape. A study published June 16 in the American Journal of Clinical Nutrition found that Higher omega-3 fatty acids in the blood are associated with a 5 year longer life expectancy than their counterparts with low omega-3 levels.

We’ve known for years that omega-3 fats – the heart-healthy kind in salmon, mackerel, sardines, these 8 vegan sources, and more – can reduce the risk of certain cancers, heart disease, and chronic inflammation. And this study builds on the evidence that omega-3s are a boon to our health.

Scientists from the Hospital del Mar Medical Research Institute (IMIM) in Barcelona, ​​the Fatty Acid Research Institute in the United States, and several universities in the United States and Canada spent 11 years studying data from 2,240 people over the age of 65 enrolled in the Framingham Junior Cohort. Their goal was to find out how the level of fatty acids in the blood could be related to mortality. Four types of fatty acids, including omega-3 fatty acids, contribute to longer life expectancy.

“Higher levels of these acids in the blood as a result of the regular intake of oily fish in the diet increases life expectancy by almost five years,” says Aleix Sala-Vila, Ph.D., postdoctoral fellow in Cardiovascular. of the IMIM Risk and Nutrition Research Group and author of the study. For comparison: “A regular smoker will reduce your life expectancy by 4.7 years, just as you would if you have high levels of omega-3 acids in your blood.”

A mere 1% increase in omega-3 fatty acids in the blood is enough to move the needle, confirms Dr. Sala-Vila in a research report by the Institut Hospital del Mar d’Investigacions Mèdiques in Barcelona. The appropriate intake recommended by the National Institutes of Health: 1.1 grams per day for adult women and 1.6 grams per day for adult men. For reference, 1 tablespoon of flaxseed oil is 7.26 grams, 1 ounce of English walnuts is 2.57 grams, 3 ounces of wild Atlantic salmon is 1.57 grams, and 1 tablespoon of canola oil is 1.28 grams.

The story goes on

Related: Healthy Omega-3 Recipes

While they have yet to test this theory on a larger pool of people outside of the U.S. and with wider economic and racial diversity, Dr. Sala-Vila states that the length and scope of this study mean that “what we found isn’t,” It reinforces the idea that small changes to diet in the right direction can have a much stronger effect than we think, and it’s never too late or too early to make these changes. “

Whole foods are always the best choice over supplements, although the latter can help fill in the gaps if needed. Because oily fish is high in protein and recommends two of the stronger forms of omega-3 (eicosapentaenoic acid, or EPA, and docosahexaenoic acid, DHA; both are easier for the body to use than alpha-linolenic acid), or ALA, found in plant sources) the American Heart Association to eat two 3½-ounce servings of low-mercury, oily fish at least twice a week.

If you think you’re shy, a quick home test like this Omega Quant Omega-3 Index Blood Test Kit (buy: $ 49.95, Amazon) may confirm or deny it. Just use the kit to submit a blood sample and you will be emailed your current omega-3 blood levels within a week or two.

Next up, doing this daily walking exercise can help you live longer.

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.