Adhering closely to the Mediterranean-style diet particularly one rich in vegetables and fish is associated with higher cognitive function among older adults, according to a National Institutes of Health-funded study published this week in the journal Alzheimers & Dementia.

The study found no link, however, between the Mediterranean diet and slower cognitive decline.

These findings suggest that eating healthful foods may help keep our brains functioning at higher levels during the aging process, even if those levels arent quite as high as they were when we were younger.

For the study, researchers at the National Eye Institute (NEI) analyzed data from two major randomized clinical trials the Age-Related Eye Disease Study (AREDS) and AREDS2 that had previously investigated the effects of diet on age-related macular degeneration (AMD), an eye disease that gradually damages the retina, the light-sensitive tissue at the back of the eye. AMD is a leading cause of permanent vision loss and blindness in people aged 60 and older.

Both studies had reported that certain nutrients, particularly the antioxidants found in fruits and vegetables and the omega-3 fatty acids found in fish, were associated with a lower risk of developing AMD later in life. The authors of the current study wanted to see if the diets of the participants in the AREDS studies also had an effect on their cognitive function. Other research has shown an association between AMD and dementia, and the two conditions are known to share some environmental risk factors, such as smoking and high blood pressure.

We do not always pay attention to our diets. We need to explore how nutrition affects the brain and the eye, says Dr. Emily Chew, the studys lead author and director of the NEI Division of Epidemiology and Clinical Applications, in a released statement.

For the study, Chew and her colleagues used data from 7,756 ARED participants who had completed cognitive tests while in those clinical trials. The participants were aged 55 to 80 when they entered the trials, and were followed for 10 years.

At the start of the trials, the participants filled out a detailed questionnaire designed to assess their diet over the previous year. Based on those questionnaires, the NEI researchers scored each participant on how closely they adhered to the Mediterranean diet, which emphasizes whole fruits, vegetables, whole grains, nuts, legumes, fish and olive oil, as well as reduced amounts of red meat and alcohol.

Then the researchers looked for associations between the participants diets and their cognitive functioning. They found that, in general, the people who most closely adhered to the Mediterranean diet had the highest cognitive function throughout the decade of the study. The differences were small, but still statistically significant.

The individual components of the diet that appeared to have the greatest protective effect on the brain were fish and vegetables. Fish was also the only food associated with slowing down the process of cognitive decline. At the 10-year mark, the people with the highest fish intake exhibited not only higher rates of cognitive functioning, but also the lowest rate of decline.

These findings held even after the researchers adjusted the data to account for education levels.

The benefits from the Mediterranean diet were similar for people with and without a gene ApoE known to raise the risk of late-onset Alzheimers disease. That finding suggests, say the researchers, that the diets influence on cognitive functioning is independent of genetic risk. The people with ApoE did, however, tend to have lower average scores for cognitive function than those without the gene. They also tended to show more cognitive decline.

This is an observational study, and therefore cant prove a connection between diet and higher cognitive abilities. In addition, it relies on people self-reporting the foods they ate. Such reporting can be inaccurate.

In addition, most of the people in the study had some degree of AMD. Whether or not the findings can be generalized to other populations is unclear.

Still, the findings are provocative, for they support other observational studies that have found a link between the Mediterranean diet (or one thats similar) and better cognitive function and slower cognitive decline.

Scientists arent sure why the Mediterranean diet might help the brain, explains the National Institute of Aging (NIA) on its website. This primarily plant-based diet has been shown to improve cardiovascular health, which may, in turn, reduce dementia risk. In contrast, the typical Western diet increases cardiovascular disease risk, possibly contributing to faster brain aging.

In addition, this diet might increase specific nutrients that may protect the brain through anti-inflammatory and antioxidant properties, the agency says.

FMI: Youll find an abstract of the NEI study on the website for Alzheimers & Dementia, although the full paper despite being funded by the government is behind a paywall. For more information on diet and the risk of dementia, go to the NIAs website.

Link:
Mediterranean diet linked to higher cognitive functioning during aging - MinnPost

Kamden Glade is a 25-year-old graduate student at Bemidji State University who is in charge of gathering most of the diet data. The Minnesota DNR and Bemidji State University have a contract to complete the project, with Brian Herwig of the Bemidji DNR office and Jeff Reed of the Glenwood office leading the overall research.

The work is scheduled to look at 11 bodies of water in Minnesota. Seven of those lakes hold muskies, but northern pike, largemouth bass and walleyes are also a part of the study that is designed to do a wide-ranging diet overview of some of the states most popular predatory fish and see how the species are co-existing in Minnesota waters.

Were taking diets from muskies, northern pike, walleye and largemouth bass in all the lakes so that were able to compare diets between lakes and between seasons, Glade said. Then we have (four) reference lakes too to see if theres any kind of significant difference in walleye, pike and largemouth bass diets in lakes that do or dont have muskies in them.

Miltona, Little Boy (Longville), Bald Eagle (East Metro), Ten Mile (Hackensack) and South Center (Chisago) Lakes were sampled in 2019 during the spring, summer and fall seasons. Other muskie lakes that are scheduled to be sampled for the study include Bemidji and Shamineau (Little Falls) in 2020 and North Star (Grand Rapids) and Pelican (Fergus Falls) in 2021. Lakes without muskies in the study are Ten Mile, South Center, Grace and Deer (Bemidji).

The COVID-19 pandemic is likely to stop spring sampling in 2020, but Glade said they are hopeful that sampling not done this year could be rescheduled to 2021. The work is scheduled to be completed in the fall of 2021 with final publication of the results following that.

Glade has not analyzed all the numbers from every lake that was sampled in 2019 due to the study being ongoing, but he has taken a hard look at the data from Lake Miltona.

Most of the muskies that are sampled are captured through electrofishing at night. Researchers also looked at the diets of fish on Miltona by going along with crews from the Glenwood Area Fisheries department during netting surveys in 2019.

Kamden Glade watches as a muskie swims free on Lake Miltona after taking a diet sample from the fish in 2019. (Contributed photo)

Diet samples are taken from muskies by placing a small piece of clear tubing through the fishs mouth and into the back of its stomach. Water is then slowly pumped in before pressure builds enough to cause the fish to regurgitate any stomach contents. Some fish sampled had nothing in their stomachs due to not feeding recently.

Overall, we had a 67% full stomach rate on muskies throughout all seasons, which is actually quite a bit better than most of the other studies that Ive seen, Glade said.

From Miltona, 29 muskies were sampled with full stomachs in the spring, compared to two in the summer and 15 in the fall. The contents ranged from easily identifiable species that had just been eaten, down to matter that was nothing more than bones or a small piece of tissue.

Some of those you can identify the species based on the bone structure, Glade said. Beyond that, were working with Dr. Loren Miller from the University of Minnesota and the Minnesota DNR. Hes a geneticist. Hes able to take a little chunk of flesh from a diet and he can do genetic barcoding on that chunk of flesh and tell us what species it was.

The preliminary numbers on Lake Miltona showed that yellow perch made up the largest percentage of the muskies diet by numbers.

Largemouth bass were a fairly important diet item for them as well, Glade said. They had a decent amount of bullheads there, and also some crappie and bluegill. Then white suckers were also important for them.

Yellow perch came out to about 65% of the total diet items by number for Miltona muskies, but that is not the only thing researchers look at when assessing diet studies.

Percentage by mass, the total mass of one prey species divided by the total mass of all prey species present, is also an important factor. Yellow perch made up about 8% of the muskies diet by mass on Lake Miltona.

Thats because muskies will commonly feed on larger prey. One muskrat, one ring-billed gull, 11 northern leopard frogs and two northern pike were found in muskies on Miltona. A couple of bowfin, commonly known as dogfish, were also found.

Theyre not eating extremely frequently, but when they do eat theyre eating some fairly large diet items, Glade said. We had a couple muskies from Miltona that had white suckers in their stomach that were at or over 20 inches in length.

A total of three walleyes were found in muskies on Lake Miltona. That made up less than 1.5% of the muskies diet by number and less than 2% by mass.

Its definitely not like they were targeting walleyes, Glade said. We expected to see some. I was kind of surprised we didnt see more, just based on how often we saw muskies and walleyes in the same areas when we were sampling.

Kamden Glade holds up a Lake Miltona muskie. (Contributed photo)

Researchers for the study are using an overlap metric to analyze how the predator species are competing for limited resources within a lake. That overlap metric is accumulated by looking at each species diet as it relates to percentage by number and by mass.

It gives a number between zero and one. For muskies and walleye, that was about 0.23, so definitely low, Glade said. Anything below 0.4 is considered low overlap. So its definitely looking like at least on Miltona they are not competing for the same resources too much.

Yellow perch are an important prey species for all the game fish, but the low percentage by mass that perch accounted for in the muskies diet made for that low overlap with walleyes.

Northerns surveyed on Miltona had a diet of yellow perch that consisted of almost 70% by number and 40% by mass. Largemouth bass also had nearly 40% by mass of yellow perch, and walleyes relied on perch for their diet at 40% by number and about 60% by mass.

Walleyes, northern and bass exist in the lake at much higher densities. Miltona is managed as a trophy lake for muskies, and fingerlings are stocked at low numbers in order to create better opportunities for fish measuring 50-plus inches.

I havent really analyzed the numbers from a lot of the other lakes, but just from looking at Miltona, there was a lot higher chance of overlap between the other three species than muskies had on any of the other three species, Glade said. For instance, walleye had a relatively high overlap with both pike and largemouth bass. That was a little interesting to see, but not entirely unexpected. The muskies had relatively low overlap with all three of the other species.

Sampling is completed on Lake Miltona, with more lakes left to look at across Minnesota over the next two years. The end result should be some modern research that can help guide management decisions on Minnesota waters.

If there is a significant shift in diets when were stocking muskies, maybe that is something we need to look at a little closer, Glade said. If theres not, that also gives managers important information theyre able to continue stocking or increase stocking and have scientific data to back that up instead of anecdotal observations.

See original here:
What are muskies eating in Miltona? Local lake part of Minnesota diet study on four major game fish - Echo Press

Consuming that extra scoop of ice cream or another handful of chips or cookies, however, can cause feelings of guilt -- and even more stress -- along with fatigue and irritability from sugar highs and lows.

Yet the opposite is also true: Consuming healthy mood-boosting foods can deliver important brain nutrients while positively impacting your well-being.

Below are some nutritious and delicious foods that can improve your frame of mind while helping you avoid the #quarantine15 and other related health issues.

"Those who consume ample amounts of the omega-3 fat DHA are less prone to depression, aggressiveness and hostility," according to registered dietitian Elizabeth Somer, author of "Food and Mood" and medical advisory board member for Persona Nutrition.

The healthy fat "helps form healthy membranes that easily transport nutrients into brain cells, lowers inflammation and raises serotonin levels," Somer added. Serotonin is one of the key neurotransmitters influencing our mood, so incorporating plenty of DHA in your diet can help you maintain a balanced outlook.

Somer recommends aiming for at least two servings of fatty fish per week, such as salmon, herring, mackerel or sardines, or looking for foods fortified with the omega-3 DHA. For a tasty way to enjoy omega-3 fats, check out my simple salmon recipe below.

Green veggies: spinach, broccoli, Brussels sprouts

These green veggies are a source of folate, a B vitamin that's essential for the body's production of serotonin, according to Somer.

In addition to increasing the risk for depression, poor intake of folate is also linked to fatigue and poor memory.

Somer recommends consuming at least 400 micrograms of folate per day, an amount found in 1 cups of sauted spinach. Beans, peas, lentils, avocado and strawberries are other good sources of folate.

Probiotics: yogurt, kefir, sauerkraut, kimchi

One of the easiest ways to enjoy a daily dose of probotics is to consume a cup of low-fat yogurt with fresh fruit or a smoothie with yogurt as a snack.

Whole grains: oats, brown rice, whole wheat bread

Whole grains are rich in B vitamins that are important for energy and optimal brain health. Thanks to their fiber content, whole grains also help to keep blood sugar from spiking and crashing, which can help you avoid mood swings.

"If you're eating bread, reach for the whole wheat over the white, since it also stabilizes blood sugar levels," Somer said. "Refined grains found in white bread can send you on a blood sugar roller coaster, leaving you jittery, grumpy and hungry."

Carbohydrates including whole grains also boost levels of serotonin, the "feel-good brain chemical," according to Somer. Adding some protein, like chicken, legumes, fish or nut butter with whole grains can help, too, as protein triggers the release of norepinephrine, a brain chemical that provides an energy and mood lift.

A whole grain bagel with peanut butter, for example, can make for a nutritious mini-meal. Somer also likes whole grain crackers or bread sticks with low-fat cheese.

Vitamin D: Egg yolks, fatty fish; fortified milks

Our bodies synthesize vitamin D from the sun's ultraviolet light, so most of us can meet at least some of our D needs during sunnier months. Certain factors including darker skin and air pollution, however, can reduce the ability of the sun to produce vitamin D in human skin, according to Dr. Michael Holick, an expert on Vitamin D research from Boston University.

So in the wintertime, it's especially important to seek out vitamin D-rich foods, like fatty fish, eggs and fortified foods and beverages, or vitamin D supplements.

Yes, dark chocolate (in moderation)

To keep weight in check, limit portions to 1 ounce of dark chocolate daily, or about 150 calories.

Coffee and tea

"When we consume caffeine, it has positive effects on mood and alertness, and people like these beneficial effects," said Mary M. Sweeney, an instructor who researches caffeine's effects on individuals in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine.

Just keep in mind that people vary in their tolerance to caffeine. "Many people consume caffeine without negative consequences, but for some individuals, either regularly consuming too much caffeine or consuming too much at once can cause distress," Sweeney said.

For a healthy boost, check out my matcha (green tea) latte below.

Mood-boosting recipes

Total time: 45 minutes

Nonstick cooking spray

1 pound green beans, trimmed

2 shallots, sliced

2 teaspoons extra virgin olive oil

12 teaspoon kosher salt

12 teaspoon freshly ground black pepper

4 6-ounce wild salmon fillets

2 tablespoons Dijon mustard

2 teaspoons honey

Preheat the oven to 425F. Line a baking sheet with foil and spray with nonstick cooking spray; set aside. Bring a large pot of water to a boil, add the green beans, and boil for 3--5 minutes or until bright green and slightly tender. Drain and run under cold water until cool.

Drain well; toss with the shallots, oil, salt, and 14 teaspoon of the pepper; and place on one half of the baking sheet. Place the salmon fillets, skin side down, on the other half of the baking sheet. In a small bowl, mix the mustard and honey and spread evenly on the salmon fillets.

Season with the remaining 14 teaspoon pepper and roast in the oven until the salmon is just cooked through and the beans are lightly browned, 12--14 minutes.

Yield: 4 servings (6 ounces salmon and 4 ounces green beans each)

Total time: 10 minutes

2 cups 1% milk fat vitamin D-fortified milk

1 12 teaspoons matcha powder

1 tablespoon hot water (boiling is ideal)

1 12 tablespoons maple syrup

In a blender, blend milk for about 30 minutes, until frothy. In a small bowl, dissolve matcha powder in hot water. Add milk, dissolved matcha, and maple syrup to a small pot and heat over medium heat for about 5 minutes, until hot but NOT boiling. The mixture should be very frothy but if it reaches boiling, the froth will start to disappear. Serve warm.

Yields: 2 servings

Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.

Read more from the original source:
Foods to boost your mood, now that you really need it - CNN

Pickles add a tangy, juicy crunch to your meal and are common on sandwiches and burgers.

Theyre made by submerging cucumbers in a saltwater brine, and some are fermented by Lactobacillus bacteria.

The brine makes pickles high in sodium, but they offer some vitamins, minerals, and fiber. Whats more, fermented pickles may support gut health by boosting the number of beneficial bacteria in your digestive system (1).

Still, you may wonder whether pickles fit the ketogenic diet, which replaces most of your carbs with fat.

This article explains whether pickles are keto-friendly.

The keto diet severely limits your intake of fruits and certain vegetables that are high in carbs.

Notably, raw cucumbers are very low in carbs. In fact, 3/4 cup (100 grams) of sliced cucumbers contains only 2 grams of carbs. With 1 gram of fiber, this amount provides about 1 gram of net carbs (2).

Net carbs refer to the number of carbs in a serving of food that your body absorbs. Its calculated by subtracting a foods grams of fiber and sugar alcohols from its total carbs.

However, depending on the type of pickle and the brand, the pickling process can significantly increase the number of carbs in the end product particularly if sugar is added to the brine.

For example, dill and sour pickles arent usually made with sugar. A 2/3-cup (100-gram) portion of either usually contains 22.5 grams of carbs and 1 gram of fiber or a minuscule 11.5 grams of net carbs (3, 4).

On the other hand, sweet pickles, such as candied or bread and butter varieties, are made with sugar. Thus, they tend to be higher in carbs.

A 2/3-cup (100-gram) serving of various types of sliced pickles provides the following amounts of net carbs (3, 4, 5, 6, 7):

Pickles are made from cucumbers, which are naturally low in carbs. However, some varieties include large amounts of added sugar, which increases their carb content.

Whether pickles fit the keto diet depends largely on how theyre made and many youre eating.

Keto generally allows for 2050 grams of carbs per day. As 2/3 cup (100 grams) of sliced, sweetened pickles packs 2032 grams of net carbs, these types may meet or exceed your daily carb allowance with just one portion (8).

Alternatively, those without added sugar contribute far fewer carbs to your daily allotment.

In general, try to limit yourself to pickle products with fewer than 15 grams of carbs per 2/3 cup (100 grams).

This means that youll have to read food labels carefully to choose lightly sweetened varieties or forego sweetened types altogether and only eat dill and sour pickles.

If you feel you cant do without candied or bread and butter pickles, limit yourself to a small slice or two to ensure you dont exceed your carb allotment.

The keto diet tends to increase fluid loss, so some people assume that increasing their sodium intake from foods like pickles may help retain fluid (8).

However, high sodium intake is linked to negative health effects. In fact, one U.S. study tied it to a 9.5% higher risk of death from heart disease (8).

Furthermore, eating too many salty foods on the keto diet may displace various healthy foods, such as nuts, seeds, fruits, vegetables, and whole grains.

Some people also argue that pickles arent keto-friendly due to their lectin content.

Lectins are plant proteins that many people avoid on keto due to claims that they hamper weight loss. However, these claims arent backed by scientific evidence.

Even so, if you choose to eat pickles on this diet, you should do so in moderation.

Making pickles at home is another great option if you want to closely monitor your sodium and carb intake.

Pickles can be keto-friendly as long as they dont contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.

If youre concerned about the carb content of commercial pickles, you can make your own at home.

Heres a recipe for keto-friendly dill pickles that are ready overnight.

You can adjust the seasonings for this recipe as you wish. For instance, if you like spicy pickles, you can add jalapeos or red pepper flakes to the pickling brine.

Homemade dill pickles make for an easy, low carb snack on the keto diet. This version is ready after sitting overnight in your fridge.

Pickles are a popular condiment or side dish due to their juicy, tangy crunch.

While varieties like sour and dill are suitable for the keto diet, types with added sugar such as sweet, candied, and bread and butter arent.

To be on the safe side, you can check the ingredient list to see if yours contain sugar. You can also make your own keto-friendly pickles at home.

Excerpt from:
Can You Eat Pickles on the Keto Diet? - Healthline

Diet Water Market Forecast 2020-2026

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Diet Water Market Detailed Analysis Of Current Industry Figures With Forecasts Growth By 2026 - Curious Desk