Okinawa has the highest concentration of centenarians in the world, and the regional diet and lifestyle may be the key to Okinawans remarkable longevity.

Okinawa is the largest of the Ryukyu islands, which sit southwest of Japan between the East China and Phillippine Seas and near to Taiwan. The traditional Okinawa diet is high in carbohydrates, low in calories, and emphasizes locally grown plants and vegetables.

Overall, the diet is filled with nutrient-dense but low-calorie foods, resulting in a slight calorie deficit. Healthcare organizations such as the NHS recommend between 2000 and 2500 calories per day. While the typical, traditional Okinawa diet yielded approximately 11 percent less than the RDA. Several studies indicate that a minor caloric deficit may lead to improved overall health when combined with sufficient nutrients.

According to a report by Science Direct, Okinawa has 68 centenarians for every 100,000 residents. This is more than three times the number of centenarians found in comparable U.S. populations. More than 85 percent of the people who reach 100 years of age are women.

The Okinawa Centenarian Study (OCS), founded in 1975, has been investigating the life expectancy of Okinawa citizens over 100 for more than 45 years. By 2016, the OCS had examined 1,000 centenarians from the Okinawa region.

Okinawans have a high life expectancy, and many people also enjoy extremely good health well into their old age. Approximately two-thirds of Okinawas centenarians live independently until the age of 97. The islands oldest inhabitants also show little sign of cardiovascular disease. They also experience far lower rates of cancer, diabetes, and dementia than other comparably aging populations.

So what exactly does the Okinawa diet include? And why is it so healthy?

In the mid-20th centurywhen Okinawas current centenarians were young adultsthe typical island diet focused on home-grown vegetables, tofu, and small quantities of seafood. Approximately 60 percent of total calories came from a local, purple-fleshed variety of the sweet potato known as beni imo, as well as the white-fleshed tuber taro.

Beni imo, in particular, is an Okinawan staple. Restaurants, stores, and street food stalls all stock the bright purple potato. In Japan, there is even a beni imo flavored KitKat. In its natural form, it is extremely high in B vitamins and potassium and contains a higher concentration of the antioxidant anthocyanin than blueberries. Beni imo is also high in vitamin C, vitamin A, and has a low glycemic index that can help regulate blood sugar.

Overall, the Okinawa diet of the mid-20th century features what is now known as the Okinawan ratio of 10:1 carbohydrate to protein. While not technically a low protein diet, it still particularly emphasizes carbs. It also deprioritizes animal-derived proteins such as seafood and red meat.

By as early as the late 19th century many Okinawan households kept a family pig. But pork products were and are mostly eaten in moderation or as celebratory foods. Meat and seafood make up just 2 percent of the traditional islander diet.

While informed by a variety of neighboring countries and cultures, Okinawan cuisine is singular. Many of the regions popular dishes are completely unique to the archipelago. Chanpur, a popular stir-fry, combines tofu with a small portion of vegetables, meat, or fish.

Variations may include gy, a bitter melon, along with thinly sliced pork or spam. While not meat-free, this dish notably emphasizes plant foods and vegetables as the heart of the meal.

Cabbage, okra, pumpkin, and daikon radish are also popular ingredients. These types of vegetables make up approximately 60 percent of the traditional Okinawan diet. Grains such as wheat, millet, and rice make up 33 percent. While soy-based foods such as tofu, miso, and edamame make up 5 percent.

Because of its location, the Pacific archipelago of Okinawa blends cuisine and cooking styles from China, Southeast Asia, and Japan. Both Okinawa and Japan have food-centered cultures, while the concept of food as medicine is commonplace in China.

The Okinawa diet incorporates this, particularly through its use of herbs and spices thought to have medicinal properties, such as turmeric. The vibrant yellow or orange spice contains curcumin, which some studies indicate has significant anti-inflammatory properties. It may also lower the risk of heart disease and Alzheimers.

While there are a variety of different factors that contribute to longevity, access to healthy food does significantlyand demonstrablyimpact health. According to the Physicians Committee for Responsible Medicine (PCRM), plant-based whole foods can prevent and treat many chronic health conditions, such as inflammation and diabetes.

The traditional Okinawa diet includes seaweed, particularly kombu and wakame. Both varieties are rich in vitamins and known to reduce blood cholesterol and hypertension. Wakami is also high in iodine, iron, and calcium, along with vitamins A and C. Much like the beni imo, wakame can help regulate and maintain blood sugar levels.

The modern Okinawa diet still emphasizes traditional foods, but westernization and other factors have led to an increase in the consumption of meat, processed food, and refined sugar. By the year 2000, the risk of heart disease and other health concerns had risen significantly.

While there is no magic wand for long life, research increasingly indicates that emphasizing plant-based foods, whole grains, and unsaturated fatsalong with an active, healthy lifestylecan support personal health and even longevity. Much like the diets found in any of the other so-called Blue Zones around the world.

Blue Zones are regions where the local population lives longer than the global average. National Geographic fellow, author, and explorer Dan Buettner first coined the term in 2004.

Specific Blue Zone regions include Icaria in Greece, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Loma Linda in California, and Okinawa. While diets in these regions naturally vary, there are a few common factors. Including a particular emphasis on carbohydrates and plant foods.

Beans and legumes are also widely thought to support longevity. As is limiting the consumption of red meat in favor of small quantities of fish or plant proteins. Not overeating, and consuming the bulk of the days calories in the morning and afternoon may also contribute to a longer life.

Plant foods are high in fiber, which significantly reduces the risk of cardiovascular disease and certain cancers. While the natural estrogens in tofu and other soy products, flax, legumes, and broccoli are thought to contribute to the longevity of Blue Zone and Okinawan women, in particular.

There are other cultural and social factors in longevity, too. In Okinawa, consistent and supportive social interaction may contribute to the islanders health. A moai is a lifelong circle of friends that supports each other into old age. This concept comes from the ancient practice of yuimaru, or mutual aid, which helped support community members with the greatest need.

Now, Okinawans form moai as supportive social groups, but members continue to support one another as much as possible. Loneliness has a significant impact on physical and mental health, and studies indicate that tight-knit communities and regular socializing can reduce depression in older people.

The Mediterranean and other Blue Zone regions also emphasize both socializing and staying active within the community. Exercise, regular time with others, and healthy eating intersect and provide overall health improvements.

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Is the Okinawa Diet the Secret to a Longer Life? - LIVEKINDLY

Daily lifestyle habits, stress, dust and pollution can affect our skin and hair health. It can lead to early signs of ageing, dull skin and weak hair. As we grow older, it is important to maintain a healthy lifestyle routine to slow signs of ageing and keep our skin and hair healthy. Along with a healthy lifestyle, eating healthy and right is one of the best ways to take care of your skin. So, rather than looking at your vanity cabinet, turn to your kitchen and eat right! Here's our list of healthy foods you need to add in your diet: Nuts and seedsNuts and seeds like walnuts, almonds and flax seeds are an extremely rich source of omega 3 fatty acids. They help in regenerating skin cells, which makes skin soft and supple. ProteinWith a deficiency of protein in your body, skin can become dry and hair can turn dry, brittle and frizzy. A good source of protein in form of eggs and pulses can help to keep your skin and hair both healthy! Proteins are like building blocks, which repair agents of cells. Our skin and hair are made up of keratin(protein) which provides strength. This can help to prevent hair fall, promotes hair volume and growth.Citrus fruits(Vitamin C)Vitamin C is good for healthy hair and healthy skin. It is a rich source of antioxidants that helps to fight free radicals which damage healthy cells. Imbalance of free radicals can cause early signs of skin ageing and also make our hair age. Vitamin ADo you know that both the upper and lower layer of the skin needs Vitamin A? It helps to prevent damage that breaks down the collagen. Foods like carrots, pumpkin, mango, papaya are rich in Vitamin A. They also help to strengthen the immune system, helps in protection from the sun and encourages new cell production. YoghurtYoghurt contains good bacteria which helps in maintaining a good digestive system. A happy and active gut leads to healthy and clear skin. Yoghurt also benefits the hair. It is loaded with pantothenic acid, which helps in preventing hair thinning and loss. With inputs from Dr Rohini Pati, MBBS, Nutritionist & Founder, Nutracy Lifestyle

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Want perfect skin and gorgeous locks? Add these foods to your diet - Times of India

The Coronavirus pandemic has forced us all to look at our health holistically. These unprecedented times demand serious actions. Among others, heart patients are at a greater risk, and it is more important now than ever to take preventive steps. World Heart Day, which is observed on September 29 every year, is earmarked to raise awareness against the deadly illness. World Heart Day was launched by the World Heart Federation as an annual event in the year 2000, and since then, widespread measures are taken to remind people across the globe to take care of their heart.

According to the World Health Organisation (WHO), around 17.9 million lives are lost every year to cardiovascular illnesses, and this accounts for 31% of all global deaths. CVD is one of the number one causes of deaths across the globe, and with the Coronavirus scare still looming large, there is a dire need for people with heart-related issues to protect their heart and fight against cardiovascular problems.

World Heart Day 2020 will be dedicated to continue motivating people through online medium with hashtag - #UseHeart to beat cardiovascular diseases. This year's campaign will urge you all to -

1. Use heart to make better life choices.

2. Use heart for society, your loved ones and you.

3. Use heart to thank the healthcare profession.

4. Use heart to take part.

Cardiovascular disease is one of the number one causes of deaths across the globe.

Just like every year, World Heart Day 2020 encourages you to imbibe healthy eating practices and include healthy foods in your daily diet.

1. Whole Grains - Health experts and nutritionists recommend including at least one type of whole grain in your daily meals. Think cereals and millets!

2. Omega 3-rich foods - Add more foods like salmon, mackerel, sardines and tuna.

3. Oats - They are rich in fibre and help manage cholesterol level. And guess what, they are incredibly delicious too!

4. Green Leafy Vegetables - Include more greens (read cruciferous) in your daily diet as they are excellent sources of vitamins and minerals, especially, heart-friendly vitamin K.

5. Herbs - Avoid table salt and add herbs to add flavour to your dishes.

6. Olive and Mustard Oil - Use olive and mustard oils to cook as they contain healthy fats, which are good for your heart.

7. Berries - Include these little treats for their high antioxidant properties.

8. Seeds - Flaxseeds, pumpkin seeds, chia seeds etc.

9. Nuts - A handful of almonds, hazelnuts, peanuts, walnuts etc. every day.

(Also Read:7 Best Heart-Healthy Breakfast Recipes)

Healthy diet can help keep the heart healthy.

Promoted

1. Eat lots of vegetables with fibre and other nutrients. The recommended serving is 4-5/day.2. Hydrate yourself with lots of water, fresh lemon water, coconut water and other healthy drinks.3. Consume different cereals like whole wheat, jau (barley), ragi, bajra, corn, and jowar.4. Make sure to have lentils and legumes 3-4 times a week.5. Consume a handful of nuts and seeds every day.6. Switch to lean meats, poultry and fish.7. Eat fruits every day.

For detailed diet tips for heart health by our experts, click here.

Originally posted here:
World Heart Day 2020: Why Is It Celebrated? 9 Foods To Add To Your Diet - NDTV Food

Highlights

Chana (or choley) forms an indispensable part of Indian kitchens. It would be safe to say that we are mainly obsessed with two kinds of chana, the kala (black) chana and the safed (white) chana. Both of these legumes are touted to be a treasure trove of nutrients and minerals. Did you know chanas make for a great source of protein and fibre, and fibre helps aid healthy weight management and heart?! Not just that, chana is immensely easy to work with too! If you have soaked them in advance, you could use them to dish out a stunning breakfast fare.

Here are 5 ways in which you can actually make the most of chana during the morning:

1. Kala Chana Masala

This scintillating dry preparation involves boiled black chickpeas, tossed in a pool of rustic spices. These are the same chanas that you get in the kanjak prasad, so make sure you fry some puris alongside as well for a hearty experience.

(Also Read:Watch: Try This Quick And Easy Kala Chana Rasedaar At Home For A Wholesome Dinner)

2. Chole Bhature

This Punjabi preparation has become a global sensation now. A rich, dark and spicy chole preparation that is often paired with a puffy flatbread called bhatura that is made with maida and yeast. You can find the recipe here.

3. Chana Paratha

Ever heard of chana paratha? This unique dish combines the goodness of boiled chanas and spices, that are snuck inside a paratha. You can cook this paratha in oil or ghee depending on your choice, this breakfast dish is sure to impress either way.

4. Chana Madra

A Himachali treat is made with a rich combination of kabuli chana, curd, cashew nuts, cinnamon and what not! If you are preparing for a laid-back brunch, this delish treat will make for a delightful addition. You can find the recipe here.

5. Boiled Chana Toast

Promoted

Now for those looking for the simplest recipe in the list, this one is for you. Much to your delight, boiled chana is quite a stunner on its own. All you need to do is, put some kabuli chana and water in a pressure cooker, boil them until soft, take them out. Throw in some chopped onions, chopped tomatoes, green chillies and coriander, mix everything well. Toast some bread with butter, place this chana mix on top of the slices and chomp away.

Try these ideas, and let us know which ones you liked the best.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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High Protein Diet: 5 Yummy Ways To Have Chana For Breakfast - NDTV Food

The 26-year-old was diagnosed withrheumatoid arthritis last year.(Getty)

Danielle Collins is heading into Roland Garros seeking her first win since the Australian Open. She'll be faced with a challenge in tricky qualifier Monica Niculescu on Tuesday. It will mark just herthird appearance, having lost to eventual champion Ashleigh Barty in the second round last year and falling to Caroline Wozniacki in her debut in 2018.

The 26-year-old is coming in low on match play since shelost in the opening rounds of the Western & Southern Open and US Open after a summer scattered with exhibitions.

The former world No. 23 hadbeen dealing with some health struggles in the past year. A seriousab tear forced her to miss events following the Australian Open right into the COVID-19 shutdown. While players were stunned by the cancellation of Indian Wells, Collins was not ready to compete yet.

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The benefit was that she had more time to heal without the distractions of missing tournaments, and she could really focus on herdiet,which is crucial for her as she's coping with a recent diagnosis ofrheumatoid arthritis.

"I started doing a more specific diet once I was diagnosed withrheumatoid arthritisbecause there's things that can kind of trigger flare-ups," Collins said on the TENNIS.com Podcast. "So it was important that Iwas able to identify the things that would kind of cause me to have a reaction."

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She hasswitched to dairy-free and gluten-free while trying to be largely plant-based and even making vegan meals when she's at home.

"I just hadto make some lifestyle changes really,which are hard because I feel like everything that's good has dairy or gluten in it," the world No. 57said.

Rheumatoid arthritis affects the joints and is a lifelong chronic inflammatory disease that has no cure though theprogression can be slowed withtreatment. In 2018, former No. 1 Wozniacki revealed she is suffering from the same disease. She has sinceretired and just launched Advantage Hers, a website aimed at helping women dealing with inflammatory diseases.

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The great news for Collins is that her commitment to making lifestyle changes has paid off, and her career can continue as she chases more Grand Slam success like her 2019 Australian Open semifinal breakthrough.

"This has been the healthiest that I've been the last 4, 5 months," she said. "And Ithink a lot of it has to do with the diet."

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Collins credits diet to renewed sense of health - Baseline

The vegan parents of a baby girl pleaded guilty to negligence causing serious injury after they ignored warnings about their strict diet and she suffered brain damage as a result.

A County Court of Victoria sentenced the Australian couple on Monday to undergo mental treatment but they will escape jail time. They will also have to serve a community sentence of 12 months.

The 12-month-old baby girl was reportedly rushed to an emergency clinic in August 2018 by the 34-year-old father. Doctors said she suffered from extreme malnutrition, with disturbing symptoms including open wounds, rashes, bruises and discoloration of her skin.

She also had internal bleeding and blood in her stool. Doctors said her condition was like that found in babies being raised in countries experiencing famine.

Investigators found that the father had sought help from a herbal health club about his daughter's condition a week before rushing her to the clinic.

"Hi my 1-year-old has stopped wanting to drink/eat and when she does, it's not staying down or she starts to cough," he reportedly wrote in the email. "What can I do to help her keep it down and allow her to drink? She doesn't have a temp. She is on a fruit diet. Please help asap."

Instead of sending the father and daughter to the hospital, they recommended a "stomach tea."

The parents also reportedly stopped consulting with health experts after they were told that the baby needed more than the coconut water and powders that they were feeding her.

Instead, they sought advice from alternative health outlets in the U.S. and Canada.

The baby girl spent a month in intensive care. Her condition had improved with the benefit of a balanced diet and proper healthcare.

"She faces a difficult and challenging life," said Judge Claire Quin.

The disturbing case bears a striking resemblance to that of a Cape Coral, Florida, couple who were charged with the death of their 18-month-old son in 2019. The child was on a strict vegan diet and had not seen a doctor after the mother gave birth at home.

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Vegan parents ignored warnings that strict diet was unhealthy for their baby girl. She suffered brain damage from the malnutrition. - TheBlaze

Vegetarian Balance of Nutrients Is KeyPlant-based is a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

BREVARD COUNTY MELBOURNE, FLORIDAAplant-baseddiet is a diet basedon foods derived fromplants, including vegetables, whole grains, legumes and fruits, but with few or no animal products.

Many believe that eating a plant-based diet is healthier and better for the environment. They are generally right but there are some exceptions.

Vegetarian Diet Not Always A Choice

In the West, being a vegetarian or vegan is usually seen as a diet choice, while in some parts of the world it is a result of simple poverty.

People in many parts of the world may be unable to get the nutrients they need from meat because it is not economically accessible, and in other cases the decision not to eat meat may have religious or cultural significance.

It is often said that India is a vegetarian country, but most of the population does in fact eat meat. There is a complex mix of socioeconomic, political, religious and cultural reasons why around a third of them do not.

Some claim that abstaining from meat originally became socially acceptable because at times in Indias past it was too scarce or too expensive for many families to afford.

Vegetarian Balance of Nutrients Is Key

Assuming vegetarians have access to a wide range of other foods, there is little reason to suspect that a diet without meat or fish should be less nutritious overall, although there are likely to be differences to the exact balance of nutrients.

For example, while many people complain that meat-free diets lack iron, research suggests that the risk of iron deficiency is similar across meat-eaters, vegetarians and vegans, perhaps because non-meat eaters consume fruit and vegetables containing vitamin C, which helps our bodies absorb iron.

Some also question whether its possible to be in peak physical condition without eating meat, but some reassurance may come from remembering that Carl Lewis broke the world record for the 100-meter sprint while following a vegan diet.

According to an article (Veggies Help You Beef Up) in the recent issue of the American Journal of Clinical Nutrition analyzing the health records of nearly 3,000 people, plant-based protein benefits musculoskeletal health as equally as animal protein.

Strict Vegetarians Lack Essential Omega-3 Fatty Acids

Vegetarian diets tend to be lower in saturated fats, which come from animal products and are associated with higher levels of Low Density Lipoprotein (LDL) or what is called bad cholesterol, the type that causes our arteries to get blocked up. On average, vegans also have a lower risk of heart disease due to lower blood pressure.

However, there is one particular type of fatty acid that is good for our health and is difficult to get if you are strictly vegetarian.

Omega-3 long-chain polyunsaturates often referred to as fish oils are made by algae and help to reduce our risk of cardiovascular disease, but humans get most of theirs from the oily fish that feed on these algae.

It could now be possible to engineer plants to produce these oils. Scientists at the Rothamsted Research Institute in Hertfordshire, United Kingdom, are testing a version of the cabbage family plant Camelina that has been given algal genes to enable it to produce the necessary fatty acids.

Plant-BasedDiet Appears To Have Positive Environmental Consequences

Some people choose to be vegetarian for environmental reasons, as meat has a larger environmental footprint than plant-based foods.

This is related to the greater amount of energy needed to grow fodder for livestock and the amount of harmful emissions produced. By some estimates, livestock account for 15 percent of global greenhouse emissions.

The authors of one 2015 study calculated that removing meat and fish from the diet of the average Dutch woman would reduce the environmental impact of her diet by 21 percent and that this impact could be reduced by a further 9 percent by adopting a healthy vegan diet.

Even eating a little bit less meat, rather than becoming completely vegetarian, would have positive environmental consequences.

However, according to a 2016 survey, many people did not believe that reducing meat consumption would have a large impact or thought that it would not be worthwhile unless there was a wider societal change.

Bottom line: There is little doubt that reducing your meat intake andembracing a plant-based diet is one of the best things you can do for your heart, your weight and overall health, and probably the environment.

ABOVE VIDEO:ThisForks Over Knives video below illustrates that you can eat delicious, healthy, satisfying, and beautiful food on a whole-food, plant-based diet.

ABOUT THE AUTHOR

Dr. Arvind Dhoplegraduated from the University of Bombay and then joined Johns Hopkins University School of Public Health, first as a postdoctoral fellow and then Asst. Professor. In 1980, he joined Florida Tech as a Professor and Director of their Infectious Diseases Lab. His specialty is microbial biochemistry and he performed research in leprosy and tuberculosis. He is a Fellow in the American Academy of Microbiology and has published nearly 150 articles in peer-reviewed journals. He has also served as an advisor to the World Health Organization, National Institutes of Health, German Leprosy Relief Association, and the Bill and Melinda Gates Foundation. Currently, he is Professor Emeritus at Florida Tech and a freelance writer.

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BEST HEALTH PRACTICES: Dr. Arvind Dhople Details Benefits of Plant-Based Nutrition - SpaceCoastDaily.com

WASHINGTON, ( WDVM ) A new survey from weight watchers say 36% of Americans have gained a significant amount of weight during the covid-19 pandemic however in efforts to reduce that weight some people have turned to the keto diet, but some experts suggest that diet is not always the best way to lose weight.

Typically when you enter someones kitchen you might see bread or even juice, but the keto diet is a type of diet that significantly restricts carbohydrate intake.

According to Medical News Today, usually the body breaks down carbohydrates into the sugar glucose, which it uses for energy. When there are not enough carbs in the body, it goes into a stage called ketosis.

Instead of relying on sugar that comes from carbohydrates like fruits and vegetables, the keto diet relies on ketone bodies, which is a type of fuel that the liver produces from stored fat.

However, experts say getting the liver to make ketone bodies is tricky and can be potentially harmful.

A keto diet needs to be done very carefully and monitored, because it can cause all sorts of interesting phenomena, you may have heard of whats called the keto flu. Thats when people get inducted in the process and they feel kind of awful and lack energy for a while. It also could cause significant shifts of fluid or water in the body so that can create problems as well Said Andrew Freeman , MD, a cardiologist from National Jewish Health.

This restrictive diet is not for everyone but it can work for some, however experts suggest contacting your primary doctor before trying any new diets.

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Some health experts suggest the Keto diet can cause harm - WDVM 25

Norman Swan: Some experts argue that about 50% of dementia is preventable through things like maximising education early in life, keeping your blood pressure down, not smoking, having a good diet, avoiding diabetes and obesity, reasonably intense exercise, maintaining a good social network, and maybe even now Metformin.

Well, a consortium of Australian universities and research centres has just published the results of a randomised trial. This is a randomised trial, not an observational study, into a cocktail of nondrug interventions to see if they help people whose thinking and memory are impaired or declining. Professor Kaarin Anstey is director of the University of New South Wales Ageing Futures Institute and is a senior research scientist at NeuRA. Welcome to the Health Report, Kaarin.

Kaarin Anstey: Hello.

Norman Swan: So tell us about the people you studied in this randomised trial.

Kaarin Anstey: So this trial focused on people who have either subjective cognitive decline or mild cognitive impairment. So subjective cognitive decline is when you feel that your cognition is deteriorating or someone who knows you well thinks that it is but we can't actually identify a change on clinical testing. But it has been shown that that group are actually at increased risk of developing mild cognitive impairment and dementia. So we targeted that group, and then people who also had a cognitive impairment that was clinically assessable.

Norman Swan: So I'm feeling more forgetful, but when I go to a neuropsychologist they don't find anything abnormal.

Kaarin Anstey: Yes.

Norman Swan: And what were the interventions you studied?

Kaarin Anstey: Right, so there was a control condition which was an online educational program that we've developed and assessed in healthy middle-aged adults who are at risk of dementia, and that is an educational module that tells you about dementia and risk factors, we have an educational module about physical activity, one about diet and one about cognitive engagement. And then the intervention group received the same modules but they also had a face-to-face session with an exercise physiologist and two follow-up appointments, and a face-to-face session with a dietician who gave them very tailored dietary advice and followed them up as well. And they were also given a subscription to a brain training package.

Norman Swan: So let's talk about the diet. You were encouraging them to get onto the Mediterranean diet, is that right?

Kaarin Anstey: Yes, that's correct. These systematic reviews have shown that the Mediterranean diet is associated with about a 30% reduced risk of Alzheimer's disease. So that was the diet that was selected for this intervention.

Norman Swan: And the exercise? Did it matter what kind of exercise they were taking? Because I understand it's got to be reasonably intensive to work.

Kaarin Anstey: Well, for this trial what we've done, we've now conducted a few of these Body, Brain, Life trials, and we've got to the point now where we leave the exercise prescription to the exercise physiologist to that it can be tailored to the individual. So we know from systematic review literature that meeting national guidelines is associated with a 30% reduced risk of dementia, which is 150 minutes a week, you know, the usual guidelines that we hear about. But we also know it's very, very difficult to change habit and to get people who are inactive to start exercising. So for this trial we left it to the exercise physiologist to design a personalised program, which we thought was more appropriate and we think that's the way to go in the future.

Norman Swan: And did they stick with the brain training, because people often don't. It's a nice idea but

Kaarin Anstey: That's a really good question. No. So our trial, like also the FINGER trial which is the other very famous multi-domain trial, had poor adherence to brain training. So what we find isand we've seen this in other studies as well, people start off very enthusiastic but they get bored with it. So we had about a 20% adherence to the full program of brain training. Most people started the brain training but they didn't stick with it.

Norman Swan: And what were the results?

Kaarin Anstey: So this trial showed that the people who received the more intensive intervention, they had cognitive improvement at a six-month follow-up.

Norman Swan: So an improvement, rather than just the decline stopping, they actually got better?

Kaarin Anstey: So what we see with cognition is that when we repeat tests, people do better from practice effects. So we tend to see a slight improvement over a period of six months, and in normal ageingwell, with people with cognitive impairment we'd be seeing a decline.

Norman Swan: It seems like a very short time to get an improvement.

Kaarin Anstey: Yes, it was a short time but this is an at-risk group where we are seeingthe reason this particular trial was targeting this group is that we do see conversion from these conditions into dementia. So people with mild cognitive impairment have a 5% to 10% chance of progressing to dementia within 12 months. People with subjective cognitive decline have twice the risk of developing mild cognitive impairment. So this is a group who are at risk of transitioning fairly quickly, which is why they are a key group for intervention.

Norman Swan: Often randomised trials are into single things, like brain training or the diet or the exercise. How valid is the package of stuff? I realise it's more real-world but it also creates its own problems in terms of knowing what works.

Kaarin Anstey: That's a very good question about this whole multi-domain approach. So what has happened in the field of dementia risk reduction is that people did focus on individual risk factors like physical activity, diet et cetera, and we are at the point now where we do have evidence, we've got the WHO guidelines based on the intervention evidence for each of these individual risk factors, but the consensus has been that we really need to target more than one risk factor at a time because we don't know exactly which risk factor is salient for which person, and we think we will get a much bigger effect if we target everything at once. That does mean we can't then go back and unpack and work out for which person which risk factor was important.

Norman Swan: Once you've cracked the egg, you've cracked it. And just very briefly because we are running out of time, Kaarin, you were using the ANU's dementia risk score. Just very briefly, what's this dementia risk score.

Kaarin Anstey: So that's a risk score that I led the development of that was based on data synthesis. So we synthesised all of the literature on risk factors for dementia that was available at the time, and we developed a weighted composite risk score which is freely available and people can go in and assess their risk, and then that was validated against three international cohort studies, including the US Cardiovascular Health Study, the Rush Memory and Ageing Study, and the Swedish Kungsholmen Project, and it was shown to predict dementia in those cohorts, and we've also validated it in an Australian cohort. So we use that as what we call a surrogate outcome measure, particularly in adults or in trials where we are not going to follow-up people long enough to see if they develop dementia.

Norman Swan: Well, we will have a link to the dementia risk score on the Health Report's website. Kaarin, thanks for joining us, that's fascinating work.

Kaarin Anstey: It's a pleasure, thank you.

Norman Swan: Professor Kaarin Anstey is director of the University of New South Wales Ageing Futures Institute and is a senior research scientist at NeuRA.

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Diet, exercise and brain training the cocktail that could help prevent dementia - ABC News

For the first time in 20 years, the Food and Drug Administration (FDA) has updated the nutrition facts label for all packaged food products.

In addition to sporting a streamlined design, the label features new and updated nutrition information.

Although the updated label began to appear on many foods earlier this year, some food manufacturers have until July 2021 to comply with the new regulations.

This article reviews some of the changes and additions to the new nutrition facts label.

There are several new additions to the updated nutrition facts label.

The amount of added sugar is now required to be listed on the new nutrition facts label.

Previously, the label only included the total amount of sugar present, which accounted for any added sugars and the natural ones found in foods like fruit.

The amount of added sugar includes any sugars that are added during processing, including ingredients like honey, high fructose corn syrup, brown sugar, or malt syrup.

Mounting research shows that added sugar intake may contribute to numerous health conditions, including heart disease, type 2 diabetes, obesity, and liver disease (1).

According to the most recent Dietary Guidelines for Americans, your added sugar intake should be limited to less than 10% of your total daily calories, or about 12 teaspoons (50 grams) per day on a 2,000-calorie diet (2).

However, its estimated that the average American consumes about 17 teaspoons (68 grams) of added sugar per day (3).

The new nutrition facts label also includes a Daily Value (DV) percentage for added sugar, which makes it easier to understand how certain foods can fit into your diet.

Note that DVs are estimated based on a 2,000-calorie diet. You should ensure that your daily percentage totals do not exceed 100%. Otherwise, youd consume more than the recommended maximum of 50 grams of added sugar per day.

Two new micronutrients have been added to the updated nutrition facts label potassium and vitamin D.

Vitamin D is a mineral thats involved in maintaining bone strength, enhancing immune function, reducing inflammation, and more (4).

Given that its primarily obtained through sun exposure and found in very few food sources, vitamin D deficiency is very common (5, 6).

Potassium is another essential nutrient thats necessary for regulating blood pressure and blood sugar levels (7).

In the United States, its estimated that only 3% of adults and 10% of children under the age of 5 meet the adequate intake level for potassium (8).

The new nutrition facts label includes the amount of added sugar per serving. Potassium and vitamin D were also added to the new label.

Several modifications have also been made to the current nutrition facts label.

On the new nutrition facts label, the serving size is displayed in larger font, making it easier to read.

Serving sizes have also been updated to more accurately reflect realistic portions.

Instead of basing the serving sizes on the amounts that people should consume, the new nutrition facts label is based on the amount that most people realistically consume.

For example, one serving of ice cream was increased from 1/2 cup (66 grams) to 2/3 cups (88 grams).

Some research suggests that most people may not accurately judge appropriate portion sizes (9).

In fact, one small study found that people presented with photos of varying amounts of various foods perceived a wide array of portion sizes as normal (10).

Whats more, the way that they perceived the portion sizes affected the amount of food that they consumed during a meal (9).

The number of calories in a food product is now listed in a bigger and bolder font on the new nutrition facts label.

Calories are a measure of energy. Many weight management programs involve monitoring your intake of calories, as consuming fewer calories than you burn each day may lead to weight loss (11).

The most recent Dietary Guidelines for Americans estimate that women generally need 1,6002,400 calories daily, while men require 2,0003,000 calories per day (2).

However, daily calorie needs can vary based on a number of factors, including your height, weight, age, and physical activity levels (2).

The old nutrition facts label listed the number of calories from fat in each serving.

Along with the total grams of fat listed on the label, this was originally used to help consumers evaluate the amount of fat in a product relative to other nutrients like carbs and protein.

On the new nutrition facts label, the number of calories from fat has been removed entirely.

This is because research generally shows that the type of fat consumed may be more important than the amount (12, 13).

The total amount of fat, as well as the grams of trans and saturated fats, are still listed on the updated label.

The old nutrition facts label listed the amounts of several important vitamins and minerals, including calcium, iron, and vitamins A and C.

However, vitamins A and C are no longer required to be listed on the new nutrition facts label.

Both of these vitamins are found in a variety of food sources, and deficiencies in these micronutrients are uncommon (14, 15).

On the other hand, calcium and iron are still listed.

Calcium is an essential mineral that plays a key role in bone health. A deficiency in calcium may contribute to osteoporosis, which causes bones to become weak and brittle (16).

Meanwhile, not getting enough iron in your diet can lead to iron deficiency anemia, a condition associated with symptoms like weakness, dizziness, fatigue, and shortness of breath (16).

Women, infants, children, and people following a vegan or vegetarian diet may be at a higher risk of iron deficiency anemia (17).

The Daily Value (DV) is the recommended amount of a specific nutrient that you should consume per day.

The DV has changed for several nutrients, including fiber, potassium, and calcium, and the new nutrition facts label will be updated to reflect these changes.

Like the old label, the new version will also list the percent DV (%DV), which details how much a specific nutrient in a serving of that food contributes to the total daily amount you need.

Additionally, the new nutrition facts label will list the amount of vitamins and minerals in milligrams (mg).

The footnote at the bottom of the nutrition facts label has been updated to explain the percent DV more clearly.

The new footnote explains that the percent DV tells you how much a nutrient in a serving of food contributes to a daily diet (18).

Previously, the label did not explain the significance of the percent DV. Instead, it simply stated: Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

The new label also notes that the recommendation for 2,000 calories per day is used for general nutrition advice.

The exact number of calories and amount of nutrients you need per day can vary based on a number of factors, including your age, body size, health status, and activity level (19).

Several modifications have been made to the new nutrition label. These include changes to the serving size, calories, fat, Daily Values, and footnote. Vitamins A and C were removed, and the amount of micronutrients is listed in milligrams (mg).

The new nutrition facts label is intended to help provide consumers the information they need to make healthy dietary decisions.

It also emphasizes specific nutrients that may be especially important to health based on recent research, including added sugars and key vitamins and minerals like vitamin D, calcium, potassium, and iron.

Still, some have called for additional nutrients and ingredients to be listed on the label, such as caffeine.

Although caffeine must be listed as an ingredient if added to a product, food manufacturers are not required to specify the amount of caffeine present (20).

This information could be useful for people who are sensitive to caffeine or trying to limit their caffeine intake.

Others have also suggested color-coding labels based on their nutritional content and indicating whether foods are low, medium, or high in a specific nutrient (21).

This has been proposed as a simple way to help people choose healthier products to include in their diet, even with limited nutritional knowledge.

Regardless, as new research emerges on the relationship between nutrition and health, the nutrition facts label should continue to be updated to help consumers make informed decisions about their diet.

The new nutrition facts label is designed to help consumers make healthy dietary decisions. Additional changes may be useful in the future, such as labeling the caffeine content or specifying whether products are low, medium, or high in specific nutrients.

The nutrition facts label was recently updated to help consumers make healthier decisions about their diet.

Some of the key changes include specifying the amount of added sugar, modifying which micronutrients are listed, updating serving sizes, and streamlining its design.

As researchers learn more about how nutrition can affect health in the future, the nutrition facts label should be updated accordingly.

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New Nutrition Facts Label in 2020: Changes and What to Know - Healthline