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May 13, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Keep Aging Mind Sharper With This...
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Keep Aging Mind Sharper With This...Dear Reader,
There are so many benefits to eating a diet rich in fish, veggies and olive oil, a new study by a team at Rush University Medical Center shows that these aren't limited to your body, but may also include keeping your mind sharp as well. The eating plan, so common to Mediterranean cultures, has been already been shown to cut the risk of heart disease, diabetes and some forms of cancer. Now we're seeing that this diet might also have incredible benefits of the mind.
Age related cognitive decline brings deterioration in memory and learning, attention and concentration, thinking and using language as well as other mental functions. The decline happens gradually, almost imperceptibly - a sudden change is not part of normal aging and should be brought to your doctor's attention.
Most often older people find their cognitive performance remains stable over many years, with only slight declines in short-term memory and reaction time.
This latest study, appearing in the American Journal of Clinical Nutrition, analyzed data gathered as part of the Chicago Health and Aging Project that is following 3,759 adults over 65 years old who live on the south side of Chicago.
Every three years the subjects took tests of memory and basic math and completed a questionnaire on how often they ate 139 foods, everything from red meat and alcohol to cereals and olive oil.
The team examined how closely the participants stuck to a Mediterranean style eating plan and then compared this to the scores when it came to age related cognitive decline. The average diet score was 28 out of 55 (for total adherence), and those with higher than average scores had a slower rate of cognitive decline than those with lower scores.
Researchers also examined how closely the subjects followed the Healthy Eating Index 2005, based on the 2005 Dietary Guidelines for Americans. There was no relationship between sticking to this type of eating plan and the rate of cognitive decline as we age.
Continues below...
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Keep Aging Mind Sharper With This... Continued...If you're not sure, the Mediterranean diet includes fruits and veggies, legumes, non refined cereals, fish, olive oil and moderate red wine drinking at meals. The work shows that subjects who followed this way of eating most closely had slower rates of cognitive decline related to aging than those who didn't eat this way, even after adjusting for other important factors, such as level of education.
Beyond eating in as healthy a way as possible, you can help your aging brain by writing things down instead of relying on your memory.
Another idea is to set up routines that help you remember things - take medication at the same time, doing the same thing and keep your keys, wallet and other essentials in the same place all the time.
There's also evidence that suggests actions that call for mental effort (board games, reading, playing an instrument, crossword puzzles) can help hold off mental decline. Being active as often as possible can also be very beneficial.
In the end, science is finding that how people live their lives may have the most impact on how the brain ages in years to come.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/healthy-aging/news/20110107/mediterranean-diet-may-keep-aging-mind-sharp?src=RSS_PUBLIC
Mayo Clinic info on the Mediterranean Diet:
http://www.mayoclinic.com/health/mediterranean-diet/CL00011
2005 Dietary Guidelines for Americans:
http://www.health.gov/dietaryguidelines/dga2005/document/
MedicineNet info on the aging mind:
http://www.medicinenet.com/script/main/art.asp?articlekey=60689
National Institute on Aging:
http://www.nia.nih.gov/
Newsweek article on the aging brain:
http://www.newsweek.com/2010/06/18/this-is-your-brain-aging.html
Tangney, C. American Journal of Clinical Nutrition, January 2011; vol 93: pp 1-7:
http://www.ajcn.org/content/93/3/601.abstract?sid=2db263bc-7d8f-48b1-b4cb-0f422243a98b
News release, Rush University Medical Center:
http://www.rush.edu/webapps/MEDREL/servlet/NewsRelease?ID=1455
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