Category Archives: anti-aging

DHA Keeps Your Brain Healthy

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DHA Keeps Your Brain Healthy

 

DHA is an omega-3 fatty acid that plays a central role in brain health. One of the key factors that correlates levels of DHA to brain health and disease resistance is DHA’s ability to turn on the brains “growth hormone” called BDNF.

In this report, from the Easton Center for Alzheimer’s Disease Research, researchers evaluated the level of DHA in red blood cells in a group of over 1500 men and women aged 67 ± 9 years who were dementia free . The study then measured the size of their brains, and evaluated their brains by doing MRI scans to look for small strokes. In addition, the subjects underwent a variety of cognitive assessments. 

The results of the study were really quite profound. Those individuals having the lowest levels of DHA had significantly lower total brain volume as well as significantly greater levels of small strokes in their brains compared to individuals with higher levels of DHA. Beyond these findings, those with the lowest levels of DHA performed worse on tests of both visual memory and executive function as well as on tests designed to evaluate abstract thinking.

DHA not only turns on the growth of new brain cells, but offers protection for existing brain cells while it enhances the ability one brain cell to connect to the next, a process called neuroplasticity. Ultimately, this translates into DHA acting as an anti-inflammatory. This becomes quite significant when you recognize that inflammation is in fact a key player in both Alzheimer’s as well as Parkinson’s disease and, as a matter of fact, in virtually every other neurodegenerative condition for that matter.

I generally recommend at least 800 mg of DHA for adults and oftentimes even more. Eating fatty fish (wild) is also a good source of DHA and clearly explains why fish is considered “brain food.”

Dr David Perlmutter, MD.

Improving the Mediterranean Diet

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Making the Mediterranean Diet Even Better!

 

We are certainly hearing a lot these days about the health benefits of the Mediterranean diet, and with good reason. There is so much being written how effective this diet is in terms of being associated with reduced risk for a vast panorama of diseases. From diabetes to obesity to coronary artery disease, the foods that constitute this diet are really gaining the attention of scientists and consumers around the world.

When you analyze the Mediterranean diet you learn that it fundamentally supplies higher levels of good, healthy fat. The sort of fat that’s good for the body and critical for the brain.

In fact, in a recent issue of the Journal of the American Medical Association – Internal Medicine, Spanish researchers studied 334 subjects over a 4 year period and compared the rates of brain function decline in participants who were either placed on the Mediterranean diet or on the Mediterranean diet with added fat from either nuts or olive oil.

The results were astounding. Those consuming the diet enriched with even more fat showed remarkably less decline in brain function with the group getting the olive oil having the best results overall. These folks consumed a lot of olive oil – a full liter each week! I’m certain the notion of adding so much fat to the diet may seem perplexing, but the results really speak for themselves and help hammer home the point that we need to reframe our feelings about dietary fat and health.

In addition, the diet includes plenty of vegetables and fresh seafood.

But, is this diet a panacea?  No! If we look at obesity rates throughout the world, we see that the countries eating in line with Mediterranean diets have higher obesity rates than countries in Asia where the diet is based on rice and vegetables.

In 2003, the Philippines had a 4% obesity rate compared to 23% in Greece. That’s a huge difference. Across the board, we see that the Mediterranean countries have much higher obesity rates than Asian countries. Now 60% of the population of Crete is overweight.

The truth is that the Mediterranean diet is heavy on bread, pasta, grains in general. And we know by now that excess carbohydrates, especially the refined variety (which is what most bread and pasta is made from!) leads to obesity.

A hormone balancing, weight optimising, healthful diet is outlined in the post, ‘What should I eat?’ and is the current recommendation.

My husband and I have been following it, in September 15, we have lost 16 and 7 kg respectively, with very significant loss of belly fat – I lost 7″, he didn’t measure. So the results are visible, and I’m not even talking about the results my patients are seeing. Update: as of Jan 16, it’s 20 and 12 kg respectively.

The diet is simple and easy to follow. Try it and let us know how you fare, we will be happy to hear from you!

Be Healthy.

9 Simple Ways To Get Healthy In 10 Minutes Or Less

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Dr. Dana Cohen 

Sure, we all want to be healthier. But sometimes, swearing off this or that and shelling out tons of money on a gym membership isn’t really an option.Still,  there are a few simple things you can add or subtract from your life to leave you happier and healthier — without putting a strain on your time or wallet. I’m sharing them here:
 

1. Designate a “sugar-free”day.

As you’ve probably heard, sugar is the downfall to health.

But instead of going cold turkey, start off easy: gradually decrease your intake with “sugar-free days.” Try doing this for three days in a row, and you’ll find your cravings will go away after three days. And if you must imbibe, eat one square of dark chocolate with sea salt and almonds. But just one.

2. Stand up at work — right now.

Did you know sitting for long periods of time is associated with an increased risk of mortality? Nine to 5’ers, don’t fret!

Instead, set an alarm to remind yourself to stand up every hour at the office. Better yet, ask for a standing desk. When you stand, stretch, do small hip swirls, and shake out your limbs … whatever you need to keep that blood flowing!

3. Stick to one cup of Joe.

Caffeine is a stimulant drug and anything more than one cup suggests self-medicating for low energy.

In truth, most people drink coffee for the comfort and the taste. If it’s the warmth you crave, try hot water and lemon. If you like your coffee with cream and sugar, try making a promise to drink it only black. This way you’re less likely to have more than one cup, since you aren’t drinking it simply for the sweet creaminess.

4. Chew your food slowly.

Good digestion starts with good chewing. Not only does it aid in the mechanical breakdown of food, it signals our body to release enzymes to further break down food, which enhances the absorption of nutrients we get from the food we eat.

So practice mindful eating: slow down, chew properly and really savor every moment.

5. Take the stairs.

If you don’t have the time or money for a gym, that doesn’t mean you can’t exercise! Taking the stairs is a simple way to get in a workout.

If you work or live on a higher floor, then start by taking the stairs partially and work your way up to the whole distance. Or, if you drive everywhere, take the farthest parking spot available.

And if you walk through the day, don’t assume that you’re automatically getting enough exercise — most people don’t. Getting a pedometer to measure the amount of steps you take in a day is a great way to keep track.

6. Hydrate smarter.

If you know you don’t drink enough water — typically half your weight in ounces — here are some tricks to help you hydrate more efficiently: Drink a green smoothie and add chia seeds; the gel is especially hydrating.

Or, pair your bottle of water with an apple — it’s more quenching than two bottles of water! Plus the fiber and nutrients from the apple helps move the water into your cells.

7. Head to bed 30 minutes earlier.

Sleep is as important as food, shelter and water! If you’re a night owl, put yourself to sleep a half hour earlier than normal. And if you typically fall asleep with the TV on, set the timer for it to go off, so it doesn’t wake you in the middle of the night.

Best of all: If you get the proper amount of sleep, you won’t need to worry about #3!

8. Laugh out loud.

Laughter is the best natural medicine — and it’s free and enjoyable!

Get out of your comfort zone and try something you wouldn’t normally do once a day. If laughter doesn’t come easy, seek it out on YouTube, where there are thousands of hilarious videos at your fingertips!

9. Commit to one thing on this list.

There’s a difference between saying you’re going to do something and actually doing it. So commit to one just one health move on this list starting tomorrow, and eventually build to two, three or all!

Everything in moderation is key to Stay Healthy.

Could a vitamin or mineral deficiency be behind your fatigue?

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The world moves at a hectic pace these days. If you feel like you’re constantly running on empty, you’re not alone. Many people say that they just don’t have the energy they need to accomplish all they need to. Sometimes the cause of fatigue is obvious — for example, getting over the flu or falling short on sleep. Sometimes a vitamin deficiency is part of the problem.

Fatigue from stress or lack of sleep usually subsides after a good night’s rest, while other fatigue is more persistent and may be debilitating even after restful sleep.

Here are 3 of the common vitamin / mineral deficiencies leading to fatigue:
Iron. Anemia occurs when there aren’t enough red blood cells to meet the body’s need for oxygen, or when these cells don’t carry enough of an important protein called hemoglobin. Fatigue is usually the first sign of anemia. The first step in shoring up your body’s iron supply is with iron-rich foods (such as red meat, eggs, rice, and beans) or, with your doctor’s okay, over-the-counter supplements.
Vitamin B12. Your body needs sufficient vitamin B12 in order to produce healthy red blood cells. So a deficiency in this vitamin can also cause anemia. The main sources of B12 are meat and dairy products, so many people get enough through diet alone. However, it becomes harder for the body to absorb B12 with age or low stomach acid. Many vegetarians and vegans become deficient in B12 because they don’t eat meat or dairy. When B12 deficiency is diet-related, oral supplements and dietary changes to increase B12 intake usually do the trick. Other causes of B12 deficiency are usually treated with regular injections of vitamin B12.
Vitamin D. A deficit of this vitamin can sap bone and muscle strength. This vitamin is unique in that your body can produce it when your skin is exposed to sunlight, but there also aren’t many natural food sources of it. You can find it in some types of fish (such as tuna and salmon) and in fortified products such as milk, orange juice, and breakfast cereals. Supplements are another way to ensure you’re getting enough vitamin D (note that the D3 form is easier to absorb than other forms of vitamin D).

Stay Informed, Stay Active and Stay Healthy!

Risk factors for health – Metabolic Syndrome

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One of the troubling things about metabolic syndrome is that its risk factors are the same as its symptoms. What this means is that until the symptoms show up you don’t know you are developing this potentially deadly syndrome. The American Heart Association warns, “Many of the risk factors that make up metabolic syndrome have no symptoms until severe damage has been done.”

And that damage puts you at risk for developing heart disease, diabetes and stroke. The best way to see if you are at risk for developing metabolic syndrome is to know your odds. According to WebMD, “people with metabolic syndrome have at least three of the following traits.”

Large waist circumference — Often termed “apple shaped obesity” or “abdominal obesity,” this is an indicator of elevated risk of heart disease. This is : a circumference above 31″ for women and 35″ for men.

Low levels of HDL (“good”) cholesterol — This is the ‘good’ type of cholesterol needed to help remove the bad (LDL) cholesterol from our arteries. Low HDL increases your risk of developing heart disease. Ideal levels are above 60mg% for women and 50mg% for men.

High levels of triglycerides — These are the fats that are found in the blood. Ideally below 75mg%.

Elevated blood pressure — Blood pressure above a 110/75mg reading is considered high and can lead to hypertension and heart disease.

Elevated glucose (blood sugar) levels after fasting — Raised blood sugar levels over time can lead to diabetes and obesity. Ideally 75-80mg%.

Additionally, if you experience the following symptoms, it may be a good idea to consult with your healthcare professional.

  • You feel sluggish after eating.
  • You are still hungry even after eating a balanced meal.
  • You crave carbohydrates, sugars and sweets.
  • You are tired and sluggish, regardless of your level of sleep.
  • You gain weight easily, but have difficulty losing it.
  • Your blood pressure is on a steady incline.
  • Your LDL “bad” cholesterol keeps climbing.
Treatment : Diet and exercise

While metabolic syndrome is a serious health issue, reversing it seems to be as easy as adjusting your lifestyle in two simple ways.

The first is diet. Excessive consumption of simple carbohydrates is a main contributor to metabolic syndrome. They cause the pancreas to release too much insulin into the blood stream, which causes more cravings for simple carbs, weight gain, energy drops, and eventually diabetes. Next is to ramp up your exercise. Engaging in exercise at least 20-minutes daily is another sure-fire way to reduce weight and reduce blood sugars.

Be Healthy.