New research shows people who regularly take ibuprofen may reduce their risk of developing Parkinson's disease, according to a study released that will be presented at the American Academy of Neurology's 62nd Annual Meeting in Toronto April 10 to April 17, 2010.
The research involved 136,474 people who did not have Parkinson's disease at the beginning of the research. Participants were asked about their use of non-steroid anti-inflammatory drugs (NSAIDs), including aspirin, ibuprofen and acetaminophen.After six years, 293 participants had developed Parkinson's disease.
The study found regular users of ibuprofen were 40 percent less likely to develop Parkinson's disease than people who didn't take ibuprofen.Also, people who took higher amounts of ibuprofen were less likely to develop Parkinson's disease than people who took smaller amounts of thedrug. The results were the same regardless of age, smoking and caffeine intake.
"Ibuprofen was the only NSAID linked to a lower risk of Parkinson's,"said Xiang Gao, MD, with Harvard School of Public Health in Boston."Other NSAIDs and analgesics, including aspirin and acetaminophen, did not appear to have any effect on lowering a person's risk of developing Parkinson's. More research is needed as to how and why ibuprofen appears to reduce the risk of Parkinson's disease, which affects up to one million people in the United States."
The study was supported by the National Institute of Neurological Disorders and Stroke.
Source: American Academy of Neurology (AAN)
Showing posts with label food. Show all posts
Showing posts with label food. Show all posts
Wednesday, June 2, 2010
Saturday, June 13, 2009
Nutrition for Parkinson's Disease
Constipation, urinary tract infections (UTIs), thinning bones, and unexplained weight loss are all common in persons with Parkinson’s Disease (PD). Preventing or managing these conditions can be accomplished through proper hydration and nutritional intake.
Proper hydration, which is achieved by drinking plenty of fluids, is important in the prevention of constipation and UTIs. Fluid replacement is important, especially when participating in physical activity. Be sure to drink fluids throughout the day, ideally water. Consuming fruits and vegetables, foods which are naturally high in water content, can also increase daily fluid intake. Side effects of anti-Parkinson medications or anticholinergic agents (i.e., Cogentin, Artane) may include dry mouth, feelings of thirst, thick or sticky saliva, dry eyes, and constipation. It is important to consume adequate fluids; again, preferably water, when taking medications. Aim for 8 glasses per day of water in addition to any other fluids normally consumed within the course of the day (such as juice, milk, or coffee). Remember to include adequate fiber in any healthy diet and be sure to consume adequate water when increasing your fiber intake in order to further prevent risk of constipation.
Persons with PD are also at risk for thinning bones and need to consider adequate nutritional intake to promote strengthening of bones and maintenance of bone density. This intake should include foods containing micronutrients such as calcium, magnesium, vitamin D, and vitamin K. Continue to consume a variety of foods, and incorporate foods high in the aforementioned micronutrients, such as dairy products (i.e., low-fat versions of milk, cheese, and/or yogurt). Vitamin D maintains calcium blood levels in the body within normal limits, and is crucial for adequate absorption of calcium from the blood stream. If adequate calcium is not available, the body begins to break down bone in order to supply the needed nutrient. Often, vitamin D needs are not met by dietary methods alone. Recent research indicates that limited exposure to the sun during the spring, summer, and fall of 5 to 15 minutes per day (between 10 a.m. and 3 p.m.) will provide the body with the current recommended amount of vitamin D. Allow some sun exposure to hands, arms, and face for a few minutes each day to total 60 minutes per week. In the absence of any sun exposure, be sure to increase daily intake of vitamin D-fortified foods such as milk and orange juice (products fortified in vitamin D indicate this message on their containers). Foods that naturally contain vitamin D include liver, eggs, and fatty fish (i.e., salmon). Healthy sun exposure and adequate nutritional intake may maximize a person’s vitamin D status to promote good health. In addition to healthy sun exposure and consumption of foods high in vitamin D, persons with PD may want to speak with a primary care physician about taking a supplement.
Unexplained weight loss may also occur and may be considered a nutritional risk factor if weight loss of 10% or more of usual body weight occurs.
Reference: Holick, M. (2005). The Vitamin D Epidemic and its Health Consequences. The Journal of Nutrition; 135:2739S-48S.
Proper hydration, which is achieved by drinking plenty of fluids, is important in the prevention of constipation and UTIs. Fluid replacement is important, especially when participating in physical activity. Be sure to drink fluids throughout the day, ideally water. Consuming fruits and vegetables, foods which are naturally high in water content, can also increase daily fluid intake. Side effects of anti-Parkinson medications or anticholinergic agents (i.e., Cogentin, Artane) may include dry mouth, feelings of thirst, thick or sticky saliva, dry eyes, and constipation. It is important to consume adequate fluids; again, preferably water, when taking medications. Aim for 8 glasses per day of water in addition to any other fluids normally consumed within the course of the day (such as juice, milk, or coffee). Remember to include adequate fiber in any healthy diet and be sure to consume adequate water when increasing your fiber intake in order to further prevent risk of constipation.
Persons with PD are also at risk for thinning bones and need to consider adequate nutritional intake to promote strengthening of bones and maintenance of bone density. This intake should include foods containing micronutrients such as calcium, magnesium, vitamin D, and vitamin K. Continue to consume a variety of foods, and incorporate foods high in the aforementioned micronutrients, such as dairy products (i.e., low-fat versions of milk, cheese, and/or yogurt). Vitamin D maintains calcium blood levels in the body within normal limits, and is crucial for adequate absorption of calcium from the blood stream. If adequate calcium is not available, the body begins to break down bone in order to supply the needed nutrient. Often, vitamin D needs are not met by dietary methods alone. Recent research indicates that limited exposure to the sun during the spring, summer, and fall of 5 to 15 minutes per day (between 10 a.m. and 3 p.m.) will provide the body with the current recommended amount of vitamin D. Allow some sun exposure to hands, arms, and face for a few minutes each day to total 60 minutes per week. In the absence of any sun exposure, be sure to increase daily intake of vitamin D-fortified foods such as milk and orange juice (products fortified in vitamin D indicate this message on their containers). Foods that naturally contain vitamin D include liver, eggs, and fatty fish (i.e., salmon). Healthy sun exposure and adequate nutritional intake may maximize a person’s vitamin D status to promote good health. In addition to healthy sun exposure and consumption of foods high in vitamin D, persons with PD may want to speak with a primary care physician about taking a supplement.
Unexplained weight loss may also occur and may be considered a nutritional risk factor if weight loss of 10% or more of usual body weight occurs.
Reference: Holick, M. (2005). The Vitamin D Epidemic and its Health Consequences. The Journal of Nutrition; 135:2739S-48S.
Sunday, April 12, 2009
13 Foods to Avoid
13 Foods To Avoid
As a doctor I have made it my mission to educate as many people about the philosophical pitfalls of believing "If it's on the shelf, it must be safe." In the US, we suffer from something called the "shortest healthy lifespan". That means we spend more years battling chronic disease than our peers from the 12 industrialized nations. There are many factors leading to this problem, but one of the obvious is how loaded our diets are with artificial chemicals.
1. Soda. Ahh, the good old American beverage. Soda is everywhere. It is marketed hard, and found at birthday parties to church functions. Nothing could be worse for the body than a splash of insulin overloading sugar soup. Almost every person I counsel on weight issues has a soda or diet soda addiction. (See also: The Top 10 Diseases Linked to Soda.)
2. Avoid Soy. Many patients in my office ask about soy products. This article is designed to help uncover some of the things many people are not aware of. Here is some of the research on soy. A 2001 literature review suggested that women with current or past breast cancer should be aware of the risks of potential tumor growth when taking soy products, based on the effect of phytoestrogens to promote breast cancer cell growth in animals.
A study found high consumption of omega-6 polyunsaturated fatty acids, which are found in most types of vegetable oil including soybean oil, may increase the likelihood that postmenopausal women will develop breast cancer. The most serious problem with soy may be its use in infant formulas. "The amount of phytoestrogens that are in a day's worth of soy infant formula equals 5 birth control pills," says Mary G. Enig, Ph.D., president of the Maryland Nutritionists Association.
3. Monosodium Glutamate. The word you need to know is excitotoxicity which means too much activity, it is the pathological process by which nerve cells are damaged and killed by glutamate and similar substances i.e. (MSG). This occurs when receptors for the neurotransmitter are bombarded and can cause excitotoxicity by allowing high levels of calcium ions to enter the cell. Calcium influx into cells activates a number of enzymes. These enzymes go on to damage cell structures such as components of the cytoskeleton, membrane, and DNA.
Excitotoxicity may be involved in spinal cord injury, stroke, traumatic brain injury and neurodegenerative diseases of the central nervous system (CNS) such as Multiple sclerosis, Alzheimer's disease, Amyotrophic lateral sclerosis (ALS), Parkinson's disease, Alcoholism and Huntington's disease. It's no wonder why the US leads the world in neurodegenerative diseases. Millions of people consume this product and don't even know the side affects.
4. Aspartame. It's a non-nutritive sweetener about 180 times sweeter than sugar. When I speak, people invariably want to argue this point. They want their artificial sweetener. I often get comments like, "It's FDA approved." WARNING! WARNING! If the government has to "approve" something for consumption THERE IS A PROBLEM! It is simply approved until enough people die, than it will be unapproved. Your health is your responsibility. Guard it well.
5. Avoid High Fructose Corn Syrup. If you have seen any of the advertising material for HFCS high-fructose corn syrup, the marketers are trying to convince us this is a natural product. HFCS or crystalline fructose or hydrolyzed fructose, it convert to triglycerides and adipose (fat) tissue within one hour of consumption. The cheapest ingredient in the processed food industry is HFCS. The sad part about this debate is not whether HFCS cause problems, because that is settled with this research article. The fact that mercury is found in 50% of products with HFCS should be more of a concern to every parent.
6. Hydrogenated Oil or Partially Hydrogenated Oil. Never buy foods with these ingredients since they are trans fats. Trans fats are deadly, causes heart disease, cause weight gain, and once more, other medical problems.
7. Avoid Sugar. In fact, the sweetener seems to prompt the same chemical changes in the brain seen in people who abuse drugs such as cocaine and heroin. Sugar that is processed turns out as refined white powder.
8. Don't Be Fooled By "Natural" and "Artificial Flavor". These words, most of the time, mean that the food is loaded with chemicals and grown with pesticides, chemical fertilizers, and herbicides. The bottom line-eating organic food is best.
9. Avoid Artificial Color. If anything has dye in it, stay away. A dye is a chemical poison.
10. Avoid Palm Oil. This is a very unhealthy oil that is cheap to manufacture. It also has the wrong essential fatty acid ratio, which means it increase the inflammation circulating in your blood. Inflammation is being tied to almost all disease processes.
11. Dextrose, Sucrose, and Fructose. There are chemically made sweeteners. There are not good for the body at all. So, it's best to avoid them.
12. Avoid Sucrulose and Splenda. This is a man-made sweetener that most people have heard of. In spite of the hype, it is unnatural, artificial, and man-made. The problems it can cause are increases in appetite, depression, allergies, etc., all depending on the person's genetic makeup. It is best to avoid these products.
13. No Enriched Bleached White Flour. This flour has no fiber. It has no nutritional value, and is highly refined. Eat organic wheat flour or other organic flours such as rye, millet, etc. Shoot for 20 grams of fiber a day.
As a doctor I have made it my mission to educate as many people about the philosophical pitfalls of believing "If it's on the shelf, it must be safe." In the US, we suffer from something called the "shortest healthy lifespan". That means we spend more years battling chronic disease than our peers from the 12 industrialized nations. There are many factors leading to this problem, but one of the obvious is how loaded our diets are with artificial chemicals.
1. Soda. Ahh, the good old American beverage. Soda is everywhere. It is marketed hard, and found at birthday parties to church functions. Nothing could be worse for the body than a splash of insulin overloading sugar soup. Almost every person I counsel on weight issues has a soda or diet soda addiction. (See also: The Top 10 Diseases Linked to Soda.)
2. Avoid Soy. Many patients in my office ask about soy products. This article is designed to help uncover some of the things many people are not aware of. Here is some of the research on soy. A 2001 literature review suggested that women with current or past breast cancer should be aware of the risks of potential tumor growth when taking soy products, based on the effect of phytoestrogens to promote breast cancer cell growth in animals.
A study found high consumption of omega-6 polyunsaturated fatty acids, which are found in most types of vegetable oil including soybean oil, may increase the likelihood that postmenopausal women will develop breast cancer. The most serious problem with soy may be its use in infant formulas. "The amount of phytoestrogens that are in a day's worth of soy infant formula equals 5 birth control pills," says Mary G. Enig, Ph.D., president of the Maryland Nutritionists Association.
3. Monosodium Glutamate. The word you need to know is excitotoxicity which means too much activity, it is the pathological process by which nerve cells are damaged and killed by glutamate and similar substances i.e. (MSG). This occurs when receptors for the neurotransmitter are bombarded and can cause excitotoxicity by allowing high levels of calcium ions to enter the cell. Calcium influx into cells activates a number of enzymes. These enzymes go on to damage cell structures such as components of the cytoskeleton, membrane, and DNA.
Excitotoxicity may be involved in spinal cord injury, stroke, traumatic brain injury and neurodegenerative diseases of the central nervous system (CNS) such as Multiple sclerosis, Alzheimer's disease, Amyotrophic lateral sclerosis (ALS), Parkinson's disease, Alcoholism and Huntington's disease. It's no wonder why the US leads the world in neurodegenerative diseases. Millions of people consume this product and don't even know the side affects.
4. Aspartame. It's a non-nutritive sweetener about 180 times sweeter than sugar. When I speak, people invariably want to argue this point. They want their artificial sweetener. I often get comments like, "It's FDA approved." WARNING! WARNING! If the government has to "approve" something for consumption THERE IS A PROBLEM! It is simply approved until enough people die, than it will be unapproved. Your health is your responsibility. Guard it well.
5. Avoid High Fructose Corn Syrup. If you have seen any of the advertising material for HFCS high-fructose corn syrup, the marketers are trying to convince us this is a natural product. HFCS or crystalline fructose or hydrolyzed fructose, it convert to triglycerides and adipose (fat) tissue within one hour of consumption. The cheapest ingredient in the processed food industry is HFCS. The sad part about this debate is not whether HFCS cause problems, because that is settled with this research article. The fact that mercury is found in 50% of products with HFCS should be more of a concern to every parent.
6. Hydrogenated Oil or Partially Hydrogenated Oil. Never buy foods with these ingredients since they are trans fats. Trans fats are deadly, causes heart disease, cause weight gain, and once more, other medical problems.
7. Avoid Sugar. In fact, the sweetener seems to prompt the same chemical changes in the brain seen in people who abuse drugs such as cocaine and heroin. Sugar that is processed turns out as refined white powder.
8. Don't Be Fooled By "Natural" and "Artificial Flavor". These words, most of the time, mean that the food is loaded with chemicals and grown with pesticides, chemical fertilizers, and herbicides. The bottom line-eating organic food is best.
9. Avoid Artificial Color. If anything has dye in it, stay away. A dye is a chemical poison.
10. Avoid Palm Oil. This is a very unhealthy oil that is cheap to manufacture. It also has the wrong essential fatty acid ratio, which means it increase the inflammation circulating in your blood. Inflammation is being tied to almost all disease processes.
11. Dextrose, Sucrose, and Fructose. There are chemically made sweeteners. There are not good for the body at all. So, it's best to avoid them.
12. Avoid Sucrulose and Splenda. This is a man-made sweetener that most people have heard of. In spite of the hype, it is unnatural, artificial, and man-made. The problems it can cause are increases in appetite, depression, allergies, etc., all depending on the person's genetic makeup. It is best to avoid these products.
13. No Enriched Bleached White Flour. This flour has no fiber. It has no nutritional value, and is highly refined. Eat organic wheat flour or other organic flours such as rye, millet, etc. Shoot for 20 grams of fiber a day.
Saturday, March 21, 2009
5 Fab Foods
March 16, 2009 -- You eat, and eat, and eat and eat. So why not stock up on foods that offer real health benefits?
Red Yeast Rice: This extract, used in Chinese meals, may be good for your heart. In a study of about 5,000 Chinese adults who had previously had a heart attack, researchers found a form of the extract reduced the risk of dying from heart disease or having another heart attack. They also found red yeast rice extract reduced deaths from cancer by two-thirds. However, researchers say the findings about the effects on cancer deaths are not conclusive and need to be investigated further. The red yeast rice extract gives Peking duck its red color. One of the original cholesterol-lowering drugs, lovastatin, was originally extracted from yeast rice.
(Source: Medical News Today: Red Yeast Rice Extract and Heart Disease)
Eggs: Eggs have not been known as a "healthy" food until recently. Over the past few years, many researchers have studied the health benefits of this food. Recent findings indicate that eating eggs every day does not increase levels of "bad" cholesterol in the blood. Eggs are a good source of protein and 11 essential nutrients. Eggs also contain lutein and zeaxanthin, two antioxidants from the carotenoid family that contribute to improving eye health and protecting eyes from ultraviolet rays. These carotenoids help reduce the risk of age-related macular degeneration.
(Source: Alberta Egg Producers)
Coffee: Coffee is undoubtedly a popular beverage among Americans, but new research suggests drinking it could ward off a host of diseases. Harvard researchers analyzed data on 126,000 people for as long as 18 years and found that drinking one to three cups of caffeinated coffee daily can reduce the risk of diabetes. Having six cups or more each day cut men's risk by 54-percent and women's by 30-percent when compared to those who did not consume the beverage. At least six studies suggest that people who drink coffee on a regular basis are up to 80-percent less likely to develop Parkinson's disease -- with three studies showing the more they drink, the lower the risk. (Source: WebMD, Coffee: The New Health Food?)
Honey: Penn State researchers found that honey may be a safe and effective alternative to cough medications for children. Their study showed a small dose of buckwheat honey given before bedtime provided better relief of nighttime cough and sleep difficulty in children than no treatment or a cough suppressant medication. Cough is the reason for nearly 3 percent of all outpatient visits in the United States. Consumers spend billions of dollars each year on over-the-counter cough medications despite little evidence that these drugs provide significant relief.
Chocolate Milk: A study published in the International Journal of Sport Nutrition and Exercise Metabolism found plain old chocolate milk may be as good or better than sports drinks like Gatorade in helping athletes recover from strenuous exercise. In the study, nine male cyclists rode until their muscles were depleted of energy. They rested for four hours and then biked until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade or Endurox R4. During a second round, the cyclists who drank the chocolate milk were able to bike about 50 percent longer than those who drank Endurox and about as long as those who drank Gatorade.
For More Information, Contact:
Rick Cushman
Media Relations Representative
Thomas Jefferson University Hospital
Philadelphia, PA
(215) 955-2240
Richard.cushman@jefferson.edu
Red Yeast Rice: This extract, used in Chinese meals, may be good for your heart. In a study of about 5,000 Chinese adults who had previously had a heart attack, researchers found a form of the extract reduced the risk of dying from heart disease or having another heart attack. They also found red yeast rice extract reduced deaths from cancer by two-thirds. However, researchers say the findings about the effects on cancer deaths are not conclusive and need to be investigated further. The red yeast rice extract gives Peking duck its red color. One of the original cholesterol-lowering drugs, lovastatin, was originally extracted from yeast rice.
(Source: Medical News Today: Red Yeast Rice Extract and Heart Disease)
Eggs: Eggs have not been known as a "healthy" food until recently. Over the past few years, many researchers have studied the health benefits of this food. Recent findings indicate that eating eggs every day does not increase levels of "bad" cholesterol in the blood. Eggs are a good source of protein and 11 essential nutrients. Eggs also contain lutein and zeaxanthin, two antioxidants from the carotenoid family that contribute to improving eye health and protecting eyes from ultraviolet rays. These carotenoids help reduce the risk of age-related macular degeneration.
(Source: Alberta Egg Producers)
Coffee: Coffee is undoubtedly a popular beverage among Americans, but new research suggests drinking it could ward off a host of diseases. Harvard researchers analyzed data on 126,000 people for as long as 18 years and found that drinking one to three cups of caffeinated coffee daily can reduce the risk of diabetes. Having six cups or more each day cut men's risk by 54-percent and women's by 30-percent when compared to those who did not consume the beverage. At least six studies suggest that people who drink coffee on a regular basis are up to 80-percent less likely to develop Parkinson's disease -- with three studies showing the more they drink, the lower the risk. (Source: WebMD, Coffee: The New Health Food?)
Honey: Penn State researchers found that honey may be a safe and effective alternative to cough medications for children. Their study showed a small dose of buckwheat honey given before bedtime provided better relief of nighttime cough and sleep difficulty in children than no treatment or a cough suppressant medication. Cough is the reason for nearly 3 percent of all outpatient visits in the United States. Consumers spend billions of dollars each year on over-the-counter cough medications despite little evidence that these drugs provide significant relief.
Chocolate Milk: A study published in the International Journal of Sport Nutrition and Exercise Metabolism found plain old chocolate milk may be as good or better than sports drinks like Gatorade in helping athletes recover from strenuous exercise. In the study, nine male cyclists rode until their muscles were depleted of energy. They rested for four hours and then biked until exhaustion. During the rest period, the cyclists drank low-fat chocolate milk, Gatorade or Endurox R4. During a second round, the cyclists who drank the chocolate milk were able to bike about 50 percent longer than those who drank Endurox and about as long as those who drank Gatorade.
For More Information, Contact:
Rick Cushman
Media Relations Representative
Thomas Jefferson University Hospital
Philadelphia, PA
(215) 955-2240
Richard.cushman@jefferson.edu
Saturday, March 7, 2009
7 Nutrition Tips for Increasing Brain Power
From Daniel G. Amen, M.D., for About.com
Here is the seven step plan to get your diet under control and to use food as brain medicine.
Increase Water Intake - Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.
Calorie Restriction - Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition," so the other part of the story is to make these calories count.
Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain's synapses.
Lots of Dietary Antioxidants - A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.
The Best Antioxidant Fruits and Vegetables - from the US Department of Agriculture: Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.
Balance Protein, Good Fats and Carbohydrates Given the weight issues in my family, I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long term way to eat for your body or your brain. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.
Next: Pick Your Top 24 Healthy Foods…
6. In order for you to stick with a "brain healthy" calorie restricted nutritional plan you must have great choices. I am fond of the book Super Foods Rx by Steven Pratt and Kathy Matthews. It lists 14 top food groups that are healthy and reasonable in calories. I am going to add several other choices that are especially good for the brain. Choose between these 24 foods each week. They are healthy, low in calories, and help us reach the goals of consuming powerful antioxidants, lean protein, high fiber carbohydrates and good fat.
The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors - eating from the rainbow - is a good way to think about healthy fruits and vegetables. Strive to eat red things - strawberries, raspberries, cherries, red peppers and tomatoes, yellow things - squash, yellow peppers, small portions of bananas and peaches, blue things - blueberries, purple things - plums, orange things - oranges, tangerines and yams, green things - peas, spinach and broccoli, etc.
Lean Protein
Fish - Salmon (especially Alaskan Salmon caught in the wild - farmed fish is not as rich in omega-3-fatty acids, tuna, mackerel, herring (also listed under fats)
Poultry - chicken - skinless, and turkey - skinless
Meat - lean beef and pork
Eggs - enriched DHA eggs are best
Tofu and Soy products - whenever possible choose organically raised
Dairy products - low fat cheeses and cottage cheese, low fat sugar free yogurt and low fat or skim milk
Beans, especially garbanzo beans and lentils - also listed under carbohydrates
Nuts and seeds, especially walnuts - also listed under fats
Great recipe - soak walnuts in water and sea salt overnight, drain and sprinkle with cinnamon - natural blood sugar balancer - and low roast 4 hours at 250 degrees -- makes them easier to digest.
Complex Carbohydrates
Berries - especially blueberries - brain berries, raspberries, strawberries, blackberries
Oranges, lemons, limes, grapefruit
Cherries
Peaches, plums
Broccoli, cauliflower, Brussels sprouts
Oats, whole wheat, wheat germ oatmeal needs to be the long cooking kind as instant has a higher glycemic index since the manufacturer has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole wheat.
Red or yellow peppers (much higher in Vitamin C than green peppers)
Pumpkin squash
Spinach - works wonderfully as a salad, or a cooked vegetable, adds fiber and nutrients
Tomatoes
Yams
Beans - also listed under proteins
Fats
Avocados
Extra virgin cold pressed olive oil
Olives
Salmon - also listed under protein
Nuts and Nut Butter, especially walnuts, macadamia nuts, Brazil nuts, pecans and almonds - also listed under protein
Liquids
Water
Green or black tea
7. Plan Snacks - I love to snack; just like to munch on things to get through the day. When snacking it is helpful to balance carbohydrates, proteins and fats. Since I travel frequently, I have learned to take my snacks with me, so I am not tempted to pick up candy bars along the way. One of my favorite low calorie snacks are dried fruits and vegetables. Not the kind of dried fruits and vegetables stocked in typical supermarkets that are filled with preservatives, but the kind that just have the dried fruit and veggies. A company called Just Tomatoes1, from Walnut, California makes great products. When you have dried fruit or veggies - all carbohydrates - add some low-fat string cheese or a few nuts to balance it out with protein and a little fat.
Copyright © 2005 Daniel G. Amen, M.D.
About the Author:
Daniel G. Amen, M.D., is a clinical neuroscientist, psychiatrist, and brain-imaging expert who heads up the world-renowned Amen Clinics2. He is a Distinguished Fellow of the American Psychiatric Association3 and has won numerous writing and research awards. He writes a monthly column in Men's Health called "Head Check" and has published nineteen books, numerous professional and popular articles, and a number of audio and video programs. His books include Making a Good Brain Great4 - Harmony Books; October 2005;$24.00US/$34.00CAN; 1-4000-8208-0, Preventing Alzheimer's, Healing Anxiety and Depression5, Healing the Hardware of the Soul, Healing ADD, and the New York Times bestseller Change Your Brain, Change Your Life6. He is an internationally renowned keynote speaker and a popular guest expert for the media, with appearances on CNN, the Today show, The View, and other venues.
Published 12/08/05
This About.com page has been optimized for print. To view this page in its original form, please visit: http://womenshealth.about.com/od/fitnessandhealth/a/goodbraingreat.htm
©2009 About.com, Inc., a part of The New York Times Company. All rights reserved
Here is the seven step plan to get your diet under control and to use food as brain medicine.
Increase Water Intake - Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.
Calorie Restriction - Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition," so the other part of the story is to make these calories count.
Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain's synapses.
Lots of Dietary Antioxidants - A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.
The Best Antioxidant Fruits and Vegetables - from the US Department of Agriculture: Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.
Balance Protein, Good Fats and Carbohydrates Given the weight issues in my family, I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long term way to eat for your body or your brain. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat.
Next: Pick Your Top 24 Healthy Foods…
6. In order for you to stick with a "brain healthy" calorie restricted nutritional plan you must have great choices. I am fond of the book Super Foods Rx by Steven Pratt and Kathy Matthews. It lists 14 top food groups that are healthy and reasonable in calories. I am going to add several other choices that are especially good for the brain. Choose between these 24 foods each week. They are healthy, low in calories, and help us reach the goals of consuming powerful antioxidants, lean protein, high fiber carbohydrates and good fat.
The American Cancer Society recommends five to nine servings of fruits and vegetables a day. Mixing colors - eating from the rainbow - is a good way to think about healthy fruits and vegetables. Strive to eat red things - strawberries, raspberries, cherries, red peppers and tomatoes, yellow things - squash, yellow peppers, small portions of bananas and peaches, blue things - blueberries, purple things - plums, orange things - oranges, tangerines and yams, green things - peas, spinach and broccoli, etc.
Lean Protein
Fish - Salmon (especially Alaskan Salmon caught in the wild - farmed fish is not as rich in omega-3-fatty acids, tuna, mackerel, herring (also listed under fats)
Poultry - chicken - skinless, and turkey - skinless
Meat - lean beef and pork
Eggs - enriched DHA eggs are best
Tofu and Soy products - whenever possible choose organically raised
Dairy products - low fat cheeses and cottage cheese, low fat sugar free yogurt and low fat or skim milk
Beans, especially garbanzo beans and lentils - also listed under carbohydrates
Nuts and seeds, especially walnuts - also listed under fats
Great recipe - soak walnuts in water and sea salt overnight, drain and sprinkle with cinnamon - natural blood sugar balancer - and low roast 4 hours at 250 degrees -- makes them easier to digest.
Complex Carbohydrates
Berries - especially blueberries - brain berries, raspberries, strawberries, blackberries
Oranges, lemons, limes, grapefruit
Cherries
Peaches, plums
Broccoli, cauliflower, Brussels sprouts
Oats, whole wheat, wheat germ oatmeal needs to be the long cooking kind as instant has a higher glycemic index since the manufacturer has broken down the fiber to speed cooking time and basically make it a refined carbohydrate. Same goes for bread, look for at least 3 grams of fiber. Remember unbleached wheat flour is white flour, it must say whole wheat.
Red or yellow peppers (much higher in Vitamin C than green peppers)
Pumpkin squash
Spinach - works wonderfully as a salad, or a cooked vegetable, adds fiber and nutrients
Tomatoes
Yams
Beans - also listed under proteins
Fats
Avocados
Extra virgin cold pressed olive oil
Olives
Salmon - also listed under protein
Nuts and Nut Butter, especially walnuts, macadamia nuts, Brazil nuts, pecans and almonds - also listed under protein
Liquids
Water
Green or black tea
7. Plan Snacks - I love to snack; just like to munch on things to get through the day. When snacking it is helpful to balance carbohydrates, proteins and fats. Since I travel frequently, I have learned to take my snacks with me, so I am not tempted to pick up candy bars along the way. One of my favorite low calorie snacks are dried fruits and vegetables. Not the kind of dried fruits and vegetables stocked in typical supermarkets that are filled with preservatives, but the kind that just have the dried fruit and veggies. A company called Just Tomatoes1, from Walnut, California makes great products. When you have dried fruit or veggies - all carbohydrates - add some low-fat string cheese or a few nuts to balance it out with protein and a little fat.
Copyright © 2005 Daniel G. Amen, M.D.
About the Author:
Daniel G. Amen, M.D., is a clinical neuroscientist, psychiatrist, and brain-imaging expert who heads up the world-renowned Amen Clinics2. He is a Distinguished Fellow of the American Psychiatric Association3 and has won numerous writing and research awards. He writes a monthly column in Men's Health called "Head Check" and has published nineteen books, numerous professional and popular articles, and a number of audio and video programs. His books include Making a Good Brain Great4 - Harmony Books; October 2005;$24.00US/$34.00CAN; 1-4000-8208-0, Preventing Alzheimer's, Healing Anxiety and Depression5, Healing the Hardware of the Soul, Healing ADD, and the New York Times bestseller Change Your Brain, Change Your Life6. He is an internationally renowned keynote speaker and a popular guest expert for the media, with appearances on CNN, the Today show, The View, and other venues.
Published 12/08/05
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