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March 15, 2010
In Today's Issue
- Overweight? Shocking Proof that it may not be your fault
- Mediterranean Diet For Healthy Brain
- 1 Quick Technique To Burn More Fat
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Mediterranean Diet For Healthy Brain
Dear Reader,
Eating a diet that's high in healthy fats, limits dairy and meats isn't just
good for your heart, some new research suggests it might also be very good for
your mind.
Following a Mediterranean style diet helps lower the risk of developing
small areas of dead tissue that have been linked to thinking problems. Doctor's
call
these brain infarcts, and cite them as involved in vascular dementia, the second
most common form of disease after Alzheimer's disease. The Mayo Clinic puts
the numbers with vascular dementia at between 1-4% of those over 65.
The risks for vascular disease are similar to Alzheimer's disease and include
high blood pressure, a high fat diet, type 2 diabetes and low folate intake.
In this latest study the subjects had never had a clinical stroke, but might
have had smaller, unnoticed ones. MRI brain scans can detect such small strokes.
The study ties diet to stroke, and will be presented at the annual meeting
of the American Academy of Neurology in April 2010. The subjects were 712
New Yorkers over the age of 65 who were asked about their diet and then six
years later underwent an MRI. Dr. Nikolaos Scarmeas, a neurologist at Columbia
University Medical Center, says that dietary patterns tend to remain consistent
for at least seven to eight years.
Researchers found that those who most closely followed a Mediterranean style
diet were 36% less likely to have areas of brain damage, compared with those
whose eating habits were least like the diet.
When the researchers controlled
for high blood pressure, the Mediterranean diet was still tied to a lower
risk of brain damage. It could be this way of eating helps to protect the
brain vessels themselves, without regard to other problems like hypertension
Scarmeas says.
The researchers also looked at the individual components of the Mediterranean
diet to see if one could be identified as especially beneficial. They found
a stronger association between eating the whole diet and brain damage prevention
than with any single food in the diet. It might just be that the combination
of all the elements, including fish oil, may be producing the positive effect
on the brain.
When it came to strokes, the subjects who followed the diet plan the least
had an increased risk of strokes that was similar to those with high blood
pressure. Those who stuck to the Mediterranean diet regimen had a level of
protection that was similar to those who didn't have hypertension. Other
studies have suggested that this eating style might help in preventing a
second heart attack, stopping the need for diabetes drugs and lowering cancer
risk.
It's important to understand that the results of the work show association,
not causation, which tells us that there could be other factors linking the
Mediterranean diet to resistance to this type of brain damage. Other research
has shown that the more subjects stick to the diet, the better protection
against hypertension they get, and this is also associated with these brain
problems.
Continues below...
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Mediterranean Diet For Healthy Brain Continued...
The Mediterranean diet isn't so much a diet plan as a way of eating for life, and is nothing like the typical American diet. The Mediterranean diet is:
- Very low in red meat and poultry
- Uses olive oil as the main fat source
- Very high in fruits, nuts, legumes, vegetables and cereals
- High in fish
- Permits low to moderate intake of wine
Future work will need to confirm whether subjects must follow the entire Mediterranean diet, or if there are parts that bring about the positive effects. Identifying specific foods might make changing the way we eat easier - adjustments could be centered on adding one or two elements to our current diet, rather than trying to reshape a lifetime pattern of eating.
Still, no matter what the experts end up concluding; we are seeing clearly that what you put into your body (good or bad) does indeed have an impact on both body and mind.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.cnn.com/2010/HEALTH/02/08/
mediterranean.diet.brain/index.htmnl
Annual meeting of American Academy of Neurology, April 2010:
http://www.aan.com/go/am10
Dr. Nikolaos Scarmeas, neurologist at Columbia University Medical Center:
http://www.cumc.columbia.edu/dept/sergievsky/cnd/scarmeas.html
Mayo Clinic info on stroke:
http://www.mayoclinic.com/health/stroke/DS00150
WebMD benefits of the Mediterranean diet:
http://www.webmd.com/diet/features/benefits-mediterranean-diet
Mayo Clinic info on vascular dementia:
http://www.mayoclinic.com/health/vascular-dementia/ds00934
WebMD info on Alzheimer's disease:
http://www.webmd.com/alzheimers/default.htm
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