Category Archives: Diet And Food

Eve Glazier, M.D., and Elizabeth Ko, M.D 5:47 p.m. ET April 20, 2017

Elizabeth Ko, MD, left, and Eve Glazier, MD(Photo: Reed Hutchinson, Credit Photo: Reed Hutchinson/UC)

Dear Doctor:

Do I really need to take a multivitamin? My sisters are convinced that you can't get all the nutrients that you need without one, but it seems to me that as long you're eating right, you're covered.

Dear Reader: Multivitamins are the most widely used supplements in the United States. It is estimated that between one-third and one-half of all Americans take a multivitamin each day. As a result, your question is one that comes up often in our practices.

And while we can't offer specific advice, we can share and explain the information we give to our patients.

The short answer is that for most patients, we believe that if you're eating a balanced diet, one that includes whole grains, a variety of vegetables and fruits, adequate lean protein and dairy products, there is no need for a multivitamin.

However, when a patient's diet isn't ideal, then a multivitamin can offer insurance for the deficient vitamins and/or minerals.

Of course, there are exceptions. Pregnant women and women who are trying to become pregnant need at least 400 micrograms of folate per day, a B vitamin that helps to prevent neural tube defects. For these women, a prenatal vitamin or a daily folic acid supplement is recommended. Nursing women have unique nutritional needs that may call for supplementation.

Some elderly adults whose appetites have diminished and who therefore don't eat a balanced diet may benefit from adding a multivitamin. Someone on a restricted diet, such as a vegan, typically needs a B12 supplement.

A strict vegetarian may require additional zinc, iron or calcium. And for individuals with chronic conditions such as iron deficiency anemia, B12 deficiency or malabsorption, or a history of gastric bypass surgery, then supplemental vitamins and minerals are necessary to maintaining good health.

So what are vitamins, exactly?

They're nutrients that we need in small quantities to maintain various metabolic functions that, when taken in total, add up to good health. Vitamins help the body to produce energy, ward off cell damage, facilitate in the absorption and utilization of minerals, and play varying roles in the regulation of cell and tissue growth.

Vitamins must be taken in food because the body either doesn't produce them in adequate quantities, or doesn't produce them at all.

Vitamin D is a bit of an outlier. It's an essential nutrient that does not naturally appear in food in adequate quantities, but is produced when our skin is exposed to the ultraviolet B rays in sunlight. It is also available in fortified foods like milk, fish and mushrooms.

Take an honest look at your diet. If you find some nutritional holes, our advice is to adjust and improve your eating habits. If you do decide to make a multivitamin part of your daily regimen, keep in mind that it cannot take the place of a balanced and healthy diet.

Not only do fruits, vegetables, whole grains and leafy greens contain vitamins, they also provide fiber, which is important to good health. Whole foods also contain trace nutrients and other useful compounds that no pill or supplement can re-create.

Eve Glazier, M.D., MBA, is an internist and assistant professor of medicine at UCLA Health. Elizabeth Ko, M.D., is an internist and primary care physician at UCLA Health. Send your questions to askthedoctors@mednet.ucla.edu.

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Ask the Doctors: Multivitamins can't replace healthy diet - Elmira Star-Gazette

The study sheds light only on an association, as the researchers were unable to determine an actual cause-and-effect relationship between sipping artificially sweetened drinks and an increased risk for stroke and dementia. Therefore, some experts caution that the findings should be interpreted carefully.

No connection was found between those health risks and other sugary beverages, such as sugar-sweetened sodas, fruit juice and fruit drinks.

"We have little data on the health effects of diet drinks and this is problematic because diet drinks are popular amongst the general population," said Matthew Pase, a senior research fellow in the department of neurology at Boston University School of Medicine and lead author of the new study.

"More research is needed to study the health effects of diet drinks so that consumers can make informed choices concerning their health," he said.

In the older-than-45 group, the researchers measured for stroke and in the older-than-60 group, they measured for dementia.

"The sample sizes are different because we studied people of different ages," Pase said. "Dementia is rare in people under the age of 60 and so we focused only on those aged over 60 years for dementia. Similarly, stroke is rare in people aged under 45 and so we focused on people older than age 45 for stroke."

The researchers analyzed how many sugary beverages and artificially sweetened soft drinks each person in the two different age groups drank, at different time points, between 1991 and 2001. Then, they compared that with how many people suffered stroke or dementia over the next 10 years.

Compared to never drinking artificially sweetened soft drinks, those who drank one a day were almost three times as likely to have an ischemic stroke, caused by blocked blood vessels, the researchers found.

They also found that those who drank one a day were nearly three times as likely to be diagnosed with dementia.

Those who drank one to six artificially sweetened beverages a week were 2.6 times as likely to experience an ischemic stroke but were no more likely to develop dementia, Pase said.

"So, it was not surprising to see that diet soda intake was associated with stroke and dementia. I was surprised that sugary beverage intake was not associated with either the risks of stroke or dementia because sugary beverages are known to be unhealthy," Pase said.

In response, Lauren Kane, a spokeswoman for the American Beverage Association, issued a statement from the group that said low-calorie sweeteners found in beverages have been proven safe by worldwide government safety authorities.

"The FDA, World Health Organization, European Food Safety Authority and others have extensively reviewed low-calorie sweeteners and have all reached the same conclusion -- they are safe for consumption," the statement said.

"While we respect the mission of these organizations to help prevent conditions like stroke and dementia, the authors of this study acknowledge that their conclusions do not -- and cannot -- prove cause and effect. And according to the National Institutes of Health (NIH), many risk factors can increase an individual's likelihood of developing stroke and dementia including age, hypertension, diabetes and genetics. NIH does not mention zero calorie sweeteners as a risk factor," the statement said. "America's beverage companies support and encourage balanced lifestyles by providing people with a range of beverage choices with and without calories and sugar so they can choose the beverage that is right for them."

"This article provides further evidence though on artificially sweetened beverages and their possible effects on vascular health, including stroke and dementia," said Dr. Ralph Sacco, professor and chair of neurology at the University of Miami Miller School of Medicine, about the new study.

"We believe the pathways of which artificially sweetened beverages would affect the brain are probably through vascular mechanisms," Sacco said.

"When the authors controlled for hypertension and diabetes and obesity the effects diminish, which implies that some of the effects of artificially sweetened beverages could still be going through a vascular pathway," he said about the new study. "Many strokes are caused by hardening of arteries; and the risk of dementia is also increased by the hardening of arteries in large and small vessels. So, I believe the mechanisms may be through vascular disease, though we can't prove it."

Heather Snyder, senior director of medical and scientific operations at the Alzheimer's Association, called the new study "a piece of a larger puzzle" when it comes to better understanding how your diet and behaviors impact your brain.

"It's actually really more of your overall diet and overall lifestyle that is linked to cardiovascular disease and diabetes risk, and we do know that heart disease and diabetes are linked to an increased risk of dementia," said Snyder, who was not involved in the new study.

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Diet sodas may be tied to stroke, dementia risk - CNN

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Vanessa Hudgens Dishes on How She Lost 20 Lbs.: 'You Can Eat Bacon' PEOPLE.com As for her #1 diet tip? You don't really need to count calories as much as you think you do, she says. Think about eating things that are going to fuel you, give you sustainable energy. And don't be afraid of fats. You can eat bacon; you can eat ... and more »

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Vanessa Hudgens Dishes on How She Lost 20 Lbs.: 'You Can Eat Bacon' - PEOPLE.com

ITSno state secret, regularly downing a full-fat Coke is not the healthiest of life choices.

Armed with the info, chances are you will save a Coca Colafor treat day and opt for the diet stuff day-to-day.

Butwhen it comes to potential health complicationsboth full-sugar and diet versions of most fizzy drinkscome with a helping of risks, according to the science.

And thats why health experts and dietitians recommend drinking plenty of water to quench your thirst, reserving a can of pop for the odd day when you deserve a little something naughty.

Countless studies have examined the health pros and cons of sugary and diet versions.

Researchers digging into the full-sugar varieties have found links with decreased brain function and memory, increased risk of diabetes and heart attack.

While their colleagues focusing on the diet alternatives have, perhaps more surprisingly, found similar concerns.

Diet fizzy drinks, which are artificially sweetened, have been linked to increased risk of heart attack and stroke, even excessive weight gain.

But if this isnt enough to make you put down the pop for good, here is a run down of Coca Cola versus Diet Coke, according to the scientific findings.

In a standard 330ml can of regular full-fatCoke, there are 35g of sugar, which is around seven teaspoons.

To put that into perspective, that is the recommended daily intake of sugar for an adult in just one can.

That sugar is taken into our body as calories and, if it is not burnt off, gets converted into fat and sits snugly on our waistlines.

That alone should be enough to cause concern.

Obesity greatly increases your risk of potentially life-threatening conditions like type 2 diabetes, heart disease, some types of caner and stroke, according to the NHS.

But it is not just an expanding tummy you need to look out for.

A 2002 study published in the journal Neuroscience found that high levels of refined sugar, such as those found in Coke, actually deprived the brain of a chemical necessary for learning and memory.

Rats who were kept on a diet packed with sugary drinks showed a decreased ability in theirhippocampus part of the brain that controls memory and learning after several months.

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Another study, conducted in 2012, found just one can of fizzy drink increased the risk of heart attack by 20 per cent compared to those who drank no soda.

The study, published in the journal Circulation, looked at the drinks intake of more than 42,000 men and discovered there were almost 4,000 cases of heart disease over a 22-year period in men who drank more soda.

The researchers attributed this to an adverse change in fat in the body and inflammation caused by the drink, both of which can damage the heart.

Still need convincing?

In 2015 an infographic, based on research by health writer Wade Meredith, was released explaining how Coke contains so much sugar your body should vomit but the phosphoric acid cuts the flavour and helps keep it down.

Within 40 minutes of gulping the drink your blood sugar has spiked, your pupils have dilated, your blood pressure rises and your body produces more of the happy chemical dopamine, which is the same way heroin works on your system.

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Youd be forgiven for reaching for a cold can of Diet Coke thinking it is a healthier option, the clue is the name or so you thought.

But all may not be as it seems.

Diet Coke, like many other diet drinks, contains high levels of artificial sweeteners, which are not immune fromcontroversy.

Diet Coke, specifically, contains aspartame.

Earlier this year a study claimed there was noevidence artificially-sweetened beverages such as Diet Coke are better for staying trim or slimming than sugar-filled versions.

They said diet drinks do not cut the risk of developing obesity-related conditions such as type 2 diabetes.

Experts warn they may even cause weight gain, by stimulating peoples sweet tooth and causing them to eat more.

Sugar

Sugar is a natural ingredient that is cultivated from sugar cane.

They are carbohydrates that provide energy for the body and its most common form is glucose.

Some are also found naturally in foods like fruit, vegetables and milk.

The body does not distinguish between the different types of sugar and breaks them down in exactly the same way.

But just because it is naturally occurring doesnt mean it is without health risks.

Too much sugar can lead to obesity, type 2 diabetes, some cancers and an increased risk of heart attack and stroke.

Aspartme

Aspartme is an artificial sweetener used instead of sugar to make food taste sweeter.

It is low in calories and up to 200 times sweeter than sugar.

Aspartame is used all over the world as a sugar substitute in thousands of foods and drinks, including cereals, sugar-free chewing gum, low-calorie soft drinks and table-top sweeteners, according to the NHS.

But it has been subject to more scare stories than any other sweetener.

There have been reports it is linked to an increased chance of brain tumours, cancer, premature birth, liver damage and allergies.

However theEuropean Food Safety Authority conducted a comprehensive review into the evidence in 2013 and concluded it was safe for human consumption.

Another theory is sweeteners alter gut bugs, making it harder for the body to use sugar.

Artificial sweeteners have also been linked to increased levels of hunger by trickingthe brain into thinking it is getting a sugary, high-calorie treat.

Speaking of weight gain, there is even a theory that those who drink diet drinks eat more during the day because they think they are entitled to more calories.

It has also been linked to an increased risk of diabetes thats without the excess sugar in normal coke.

Experts warned that just a couple of glasses of sugary or diet pop such as Diet Coke a day more than doubles their risk of the disease.

One theory is sweetened beverages can affect how the body uses insulin.

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Even more worrying is the effect it is thought to have on those trying for a baby.

Diet drinks may reduce a womans chance of getting pregnant during IVF and it is all to do with the artificial sweeteners in the beverages.

Those who supped low-calorie pop or put sweeteners in coffee produced poorer eggs and embryos, a Brazilian study found.

The study concluded: Patients should be advised about the adverse effect of sugar and mainly artificial sweeteners on the success of assisted reproduction.

And that isnt all!

A study from the University of Miami linked diet drinks to an increased risk of heart attack and stroke results that have been similar in studies on full fat soft drinks suggesting that diet drinks are in fact no better for us.

More than 2,000 people were asked to keep a diary of what they ate and drank for the study, which found those who drank diet soda were 48 per cent more likely to have a heart attack or stroke.

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Based on the evidence above, it is fair to say that neither option is a good option.

The popular drinks have both been linked to increased risks of obesity which can lead to type two diabetes, some cancers, heart attack and stroke.

Separately they have also been linked to a greater risk of heart attack and stroke without obesity being factored in.

So, if you want to be health conscious next time youre feeling parched your best option is a glass of water.

As tempting as a cold can of coke might be, it just doesnt seem worth it for your health.

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In the first study of its kind, a link is found between the consumption of animal fats and an increased risk of osteoarthritis. The findings are published this week in the journal Scientific Reports.

Osteoarthritis is the most common version of arthritis and affects millions of people across the world, including an estimated 30 million people in the United States alone.

The condition is characterized by the slow breakdown of cartilage, which acts as a buffer between joints. As the cartilage degenerates, joints can become swollen, stiff, and painful, and the condition tends to worsen with time.

Osteoarthritis can affect any joint in the body but is most often found in the knees, hips, hands, and spine.

Traditionally, osteoarthritis is referred to as a condition of wear and tear - in other words, joints that are used most often or most heavily are more likely to experience a steady breakdown of cartilage, eventually leading to osteoarthritis.

There are some known risk factors for osteoarthritis - for instance, it more commonly affects older adults, and women are more likely to develop it than men. Similarly, previous joint injuries and bone deformities also increase the chances of developing the condition.

Another known risk factor for osteoarthritis is obesity. This is partly because of the excess stress put on joints when carrying around more weight, but the connection between excess weight and osteoarthritis may run a little deeper than that.

A team of researchers from the Queensland University of Technology and the University of Southern Queensland, both in Australia, recently investigated a connection between dietary fat and the onset of osteoarthritis. The group was led by professors Yin Xiao and Lindsay Brown.

This recently published study follows on from Prof. Xiao's earlier work, which found that antioxidants and anti-cholesterol drugs may slow the progression of the joint damage attributed to the fatty acids found in foods such as palm oil and butter.

In this research project, Prof. Xiao looked specifically at the effects of a diet rich in saturated fatty acids and simple carbohydrates on osteoarthritis. These dietary components mirror the nutritional elements commonly found in junk food - high fats and high carbohydrates.

The study demonstrates that osteoarthritis may be less to do with the general usage of our joints and more to do with what we eat on a regular basis. As Prof. Xiao says: "Our findings suggest that it's not wear and tear but diet that has a lot to do with the onset of osteoarthritis."

According to their results, a diet containing 20 percent saturated fats and simple carbohydrates "produced osteoarthritic-like changes in the knee."

"Saturated fatty acid deposits in the cartilage change its metabolism and weaken the cartilage, making it more prone to damage. This would, in turn, lead to osteoarthritic pain from the loss of the cushioning effect of cartilage. We also found changes in the bone under the cartilage on a diet rich in saturated fat."

Prof. Yin Xiao

Long-term use of animal fat, butter, and palm oil all appeared to weaken cartilage. However, when they replaced meat fat with lauric acid - a saturated fat commonly found in coconut oil - the opposite effect was observed. Lauric acid seemed to be beneficial. According to Ph.D. student Sunder Sekar, who was also involved in the trial, "when [the researchers] replaced the meat fat in the diet with lauric acid, [they] found decreased signs of cartilage deterioration and metabolic syndrome, so it seems to have a protective effect."

The researchers conclude that: "Replacement of traditional diets containing coconut-derived lauric acid with palm oil-derived palmitic acid or animal fat-derived stearic acid has the potential to worsen the development of both metabolic syndrome and osteoarthritis."

Although the results will need to be replicated, this could be yet another reason to avoid a high-fat, high-carbohydrate diet.

Learn how a new blood test can detect the early stages of osteoarthritis.

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Osteoarthritis linked to high-fat diet - Medical News Today

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Most of what we read concerning vitamin D is about the effects of low levels of the vitamin and what that does to our bodies. What I am asked lately by my patients, however, is, Can I get too much vitamin D? What happens if I do get too much vitamin D? What are the symptoms of too much vitamin D?

Controversy surrounds vitamin D. Some medical organizations quote 20 nanograms per milliliter as the low normal blood levels. Others say the blood concentration should be no less than 30 ng/mL. Similarly, the upper normal blood levels vary from 70 to 80 ng/mL, depending on the group making the recommendation. Optimal blood levels are felt to be 50 ng/mL by many, but the Cleveland Clinic suggests that we try to obtain at least 70. According to the National Institutes of Health, vitamin D levels that measure consistently over 200 ng/mL are potentially toxic while others caution not to exceed 150 ng/mL.

In the Midwest, we experience very little sunshine. The Cleveland Clinic, in its Wellness and Prevention Course, stated, Just advise that every adult in the Midwest take 40,000 international units (IU) per day of vitamin D3 and dont even measure their levels. Everyone is low, and spending $70 for a blood level is not warranted. (Doses of vitamins are measured in international units.)

Low vitamin D blood levels have been associated with multiple sclerosis, diabetes, depression, hypertension, weak bones (osteoporosis), various cancers and more. Vitamin D can be obtained either from the sun or from supplements. It doesnt occur naturally in foods except in fatty fish and fatty liver and oils.

The Institute of Medicine recommends that adults obtain the minimum daily requirement of 600 IU of vitamin D. Remember, this recommendation is based solely on preventing disease from lack of vitamin D. It is not necessarily the optimal level needed to obtain all the benefits from more vitamin D. So how much vitamin D can we safely take?

Its Easter. Are you looking forward to those chocolate Easter eggs? As you know, a little chocolate is good, but too much of a good thing can make you sick. Having too much vitamin D (hypervitaminosis D or vitamin D toxicity) is extremely rare but it can happen and occurs in only the most extreme conditions. It has been estimated that toxicity could occur if one took 10,000 IU daily for an extended period of time. The IOM suggests that the safe upper limit of vitamin D supplements taken on a long-term basis are as follows:

0-6 months old: 1,000 IU

7-12 months old: 1,500 IU

1-3 years old: 2,500 IU

4-8 years old: 3,000 IU

9+ years old: 4,000 IU

Pregnancy and nursing: 4,000 IU

Others suggest that the adult limit should be 5,000 IU per day. Remember, this is the total intake of vitamin D from supplements, vitamins, vitamin D in calcium pills, the added vitamin D to milk or orange juice, etc.

In Midland, many if not all have found that they are indeed vitamin D deficient if their blood levels are measured. Many times, they will be given 50,000 IU per week, either orally or by an intramuscular injection, to catch up. 50,000 IUs daily for five weeks (1,750,000 IU total) is generally thought to be safe. Vitamin D is stored in fat and is kept in the body for long periods. Toxicity reports can occur at about 2 million IU as the total dose. Toxicity is usually caused by mega-doses of vitamin D supplements, not by diet or sun exposure.

The main abnormality from excessive vitamin D is the buildup of calcium in the blood (hypercalcemia). Symptoms can include loss of appetite, nausea, vomiting, frequent urination, kidney problems, constipation, dehydration, fatigue, irritability, muscle weakness, excessive thirst and high blood pressure. These are all rather non-specific symptoms and can be attributed to almost any condition. (Doesnt it almost sound like one of the ads on TV where they list an encyclopedia of possible adverse effects of a particular drug?) The diagnosis of vitamin D toxicity is confirmed by documenting high blood calcium levels.

You are at greater risk of vitamin D toxicity if you have liver or kidney conditions, or if you take certain types of water pills (thiazide-type diuretics).

Vitamin K deficiency can also increase the likelihood of vitamin D toxicity. Vitamin D increases calcium absorption. Vitamin K helps direct the deposition of calcium in the right spot into the bones, not the artery walls (atherosclerosis). Vitamin K can be taken as a supplement but is also found in green leafy vegetables, collards, parsley, green lettuce, broccoli, Brussel sprouts, kale, spinach, scallions, asparagus, cabbage, prunes, cucumbers and fermented dairy.

An important consideration is that vitamin D levels and requirements vary for genetically variant populations. Different ethnic groups most probably have different tolerances and different optimal levels for vitamin D.

Many are appropriately taking vitamin D supplements, although the final recommendations and the values are still being debated. Toxicity is a potential problem but judging from the scientific literature it is extremely rare and there is a large range of safety if taking the normally recommended supplement amount. Following the guidelines reviewed here should keep everyone safe.

So, just like the chocolate Easter candies, enjoy some, but not too much. So it is with vitamin D.

Happy Easter, everyone!

Dr. John L. Pfenningers office, Medical Procedures Center, is located in Midland.

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A Word from Dr. Pfenninger What happens with too much vitamin D?| - Midland Daily News

Its officially spring (if you havent noticed), and it looks like the winter is finally behind us. Now on the minds of the beach-bound is how to spring clean that body and remove all that extra winter weight. Getting into shape isnt easy, but with the right attitude and strategy (and some discipline) you will see results instantaneously (alrightalmost instantaneously).

The Daily Meal consulted with Carey Peters, co-founder of the Health Coach Institute, an online learning platform that teaches individuals how to turn their passion for holistic living into a career as a health coach, to discuss the best ways to adopt a healthy lifestyle in time for summer.

The Daily Meal: What are some tips for people who havent exercised all winter, but want to have that beach body ready for summer?

Carey Peters: Dont go from 0 to 60 with exercise. If youve been sitting around all winter, then the BEST thing you can do to get beach ready is to book five to seven private sessions with a personal trainer. The trainer can help you strengthen weak areas and set you up with a cardio and workout plan that will jumpstart you safely, so youre not limping and groaning all summer from injuries.

Can a detox diet or juice cleanse help spring clean your body?

Yes! It doesnt have to be fancy or expensive though. You can do a simple version of the 14-day cleanse we teach in our Become A Health Coach program. Heres how to do it. Remove the 5 top food allergens wheat, dairy, eggs, corn and soy from your diet for 14 days, and youll be shocked at how much better you feel and how much weight you drop. Want even better results? Increase the time of this detox to 28 days.

What are some easily adoptable healthy habits that will help people lose weight?

One of the simplest healthy habits to adopt is to try to add in vegetables or fruit with every meal. If youre crowding your plate with those precious antioxidants and nutrient powerhouses, youre less likely to want to eat junk. And you wont feel deprived!

Do you adhere to a specific diet (low carb, vegan, etc.)?

My diet changes as my body changes. Right now, after having a baby at age 41, my body feels completely turned off by animal protein. So for the time being, Im vegan and gluten-free, with a big emphasis on fresh vegetable juices, raw fruits, and raw dark leafy greens.

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Diets designed to boost brain health, targeted largely at older adults, are a new, noteworthy development in the field of nutrition.

The latest version is the Canadian Brain Health Food Guide, created by scientists in Toronto. Another, the MIND diet, comes from experts at Rush University Medical Center in Chicago and Harvard T.H. Chan School of Public Health.

Both diets draw from a growing body of research suggesting that certain nutrients mostly found in plant-based foods, whole grains, beans, nuts, vegetable oils and fish help protect cells in the brain while fighting harmful inflammation and oxidation.

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Both have yielded preliminary, promising results in observational studies. The Canadian version similar to the Mediterranean diet but adapted to Western eating habits is associated with a 36 percent reduction in the risk of developing Alzheimers disease. The MIND diet a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension) lowered the risk of Alzheimers by 53 percent.

Researchers responsible for both regimens will study them further in rigorous clinical trials being launched this year.

Still, the diets differ in several respects, reflecting varying interpretations of research regarding nutritions impact on the aging brain.

A few examples: The MIND diet recommends two servings of vegetables every day; the Canadian diet recommends five. The Canadian diet suggests that fish or seafood be eaten three times a week; the MIND diet says once is enough.

The MIND diet calls for at least three servings of whole grains a day; the Canadian diet doesnt make a specific recommendation. The Canadian diet calls for four servings of fruit each day; the MIND diet says that five half-cup portions of berries a week is all that is needed.

We asked Carol Greenwood, a professor of nutrition at the University of Toronto and a key force behind the Canadian diet, and Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center and originator of the MIND diet, to elaborate on research findings about nutrition and aging and their implications for older adults.

NUTRITION AND THE BRAIN

Its not yet well understood precisely how nutrition affects the brains of older adults. Most studies done to date have been in animals or younger adults.

What is clear: A poor diet can increase the risk of developing hypertension, cardiovascular disease, obesity and diabetes, which in turn can end up compromising an individuals cognitive function. The corollary: A good diet that reduces the risk of chronic illness is beneficial to the brain.

Also, what people eat appears to have an effect on brain cells and how they function.

I dont think we know enough yet to say that nutrients in themselves support neurogenesis (the growth of neurons) and synaptogenesis (the growth of neural connections), Greenwood said. But pathways that are needed for these processes can be supported or impaired by someones nutritional status.

ESSENTIAL NUTRIENTS

Several nutrients have been shown to have biological mechanisms related to neuropathology in the brain, Morris said.

On that list is Vitamin E, a powerful antioxidant found in oils, nuts, seeds, whole grains and leafy green vegetables, which is associated with slower cognitive decline, a lower risk of dementia, and reduced accumulation of beta-amyloid proteins a key culprit in Alzheimers disease.

The brain is a site of great metabolic activity, Morris said. It uses an enormous amount of energy and in doing so generates a high level of free radical molecules, which are unstable and destructive. Vitamin E snatches up those free radicals and protects the brain from injury.

Also on her list is vitamin B12 found in animal products such as meat, eggs, cheese and fish and vitamin B9 (folate), found in green leafy vegetables, grains, nuts and beans.

Because aging affects stomach acids that facilitate the absorption of B12, everyone who gets to middle age should have a doctor check their B12 levels, Morris said. A deficiency of this vitamin can lead to confusion and memory problems, while folate deficiency is associated with cognitive decline and an increased risk of dementia.

Omega-3 fatty acids found in fish and nuts oils, especially DHA (docosahexaenoic acid), are highly concentrated in the brain, where they are incorporated in cell membranes and play a role in the transmission of signals between cells.

A primary focus has to be maintaining healthy blood vessels in the brain, Greenwood said. So, heart health recommendations are similar in many ways to brain health recommendations, with this exception: The brain has higher levels of Omega-3s than any other tissue in the body, making adequate levels even more essential.

Other studies point to calcium, zinc and vitamins A, C and D as having a positive impact on the brain, though findings are sometimes inconsistent.

FOODS TO AVOID

For the most part, the Canadian and MIND diets concur on foods to be avoided or limited to once-a-week servings, especially saturated fats found in pastries, sweets, butter, red meat and fried and processed foods.

As for dairy products, theres no evidence one way or another. If you like your yogurt, keep eating it, Morris said. Greenwood adds a caveat: Make sure you consume low-fat dairy products as opposed to whole-fat versions.

OTHER HELPFUL DIETS

Randomized clinical trials have demonstrated that both the Mediterranean diet and the DASH diet have a positive impact on various aspects of cognition, although neither was created specifically for that purpose.

At the end of the day, our [Canadian] diet, the MIND diet, the Mediterranean diet and the DASH diet are not that different; theyre all likely to be helpful, Greenwood said.

THE PATTERN COUNTS

Studies promoting the cognitive benefits of drinking tea or eating blueberries have garnered headlines recently. But a focus on individual foods is misguided, both experts suggested. What matters instead is dietary patterns and how components of various foods interact to promote brain health.

The bottom line: Concentrate on eating an assortment of foods that are good for you. As long as people are eating a healthful diet, they shouldnt have to worry about individual nutrients, Greenwood said.

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2 diets that may help ward off Alzheimer's - Chicago Tribune - Chicago Tribune

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Controlled amino acid diet 'could help cancer treatment' BBC News A controlled diet that restricts certain amino acids could be used as an additional treatment for some cancer patients, according to Cancer Research UK. Researchers found that removing two non-essential amino acids, serine and glycine, from the diet of ... Amino acids in diet could be key to starving cancerMedical Xpress Amino acids in diet could be key to starving cancer Cancer Research UKEurekAlert (press release) Bowel cancer news: THIS specific diet plan to SHRINK tumours could be future treatmentExpress.co.uk The Times (subscription) -Glasgow Evening Times -The National all 11 news articles »

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