Lately, the list of foods that are generally considered to be healthy seems to be shrinking. In the era of trans-fat avoidance and pre-packaged health food bars, it's comforting to find out that the morning joe we've been slugging back for years might actually have some benefit to our health.
Coffee contains antioxidants. Antioxidants are also found in many fruits and vegetables and they work to neutralize unstable molecules, also known as free radicals. Free radicals damage healthy cells and are thought to contribute to cancer, as well as suppressed immune funtion, and lethargy. Both caffeinated and decaffeinated varieties of coffee contain similar levels of antioxidants, so even those sensitive to caffeine can benefit from coffee consumption in this respect.
Like cancer, Parkinson's Disease is not well understood and its cause it still a mystery to scientists. However, a study published in the Journal of the American Medical Association found that those who do not drink coffee were three times more likely to develop the disease. While this prognosis was originally attributed to coffees caffeine content, studies were unable to replicate the results when other sources of caffeine were substituted. While the jury may still be out when it comes to why coffee starves off Parkinson's, the evidence appears convincing enough to warrant its consumption.
Of all of coffees benefits, some of the most substantial evidence centers around diabetes. Coffee, as well as decaf coffee, improves insulin sensitivity and works to prevent high blood sugar. This effect is so pronounced, that a 2004 study published in the Archives of Internal Medicine, found that those who drank four cups of coffee daily were 35 percent less likely to develop type 2 diabetes. Since type 2 diabetes is approaching pandemic proportions, this is especially good news for coffee drinkers.
It is a rare event when a scientist will put his reputation on the line by making matter of fact statements. But in 2003, Professor D'Amicis, the head of Italy's Nutrition Information Unit was recorded saying "signifigant data shows us how drinking coffee could provide a real benefit to our health." Professor D'Amicis research focused on coffee in its relation to liver and gall bladder health. D'Amicis' own research, confirmed by numerous follow up studies, showed that coffee consumption provides significant reduction in both alcoholic and non-alcoholic cirrhosis related liver disease. In addition, the research showed that men who drank at least four cups of coffee a day had a 30 to 40 percent reduction in gallstone disease.
While it sometimes seems that with every published study, we are forced to once again remove something from our diets and from our cupboards; in the case of coffee, it appears that science has allowed us the freedom to enjoy our brew with a guilt free conscience. So brew a pot of your favorite grind and drink up! Your body will thank you later.
Showing posts with label memory. Show all posts
Showing posts with label memory. Show all posts
Saturday, July 10, 2010
Tuesday, June 22, 2010
Nutrition and Parkinson's Disease
by Sandra Frank, Ed.D., RD, LDN
There is no special diet for people with Parkinson's disease. The nutritional goals include:
* Eat well-balanced meals.
* Consume adequate calories to maintain body weight within a normal range.
* Minimize food and drug interactions.
* If chewing, choking or excessive coughing becomes a problem, provide food consistency easily tolerated.
* Feeding may become difficult and a referral to an occupational therapist may be necessary for adaptive eating utensils.
Eat Well-Balanced Meals
Eat a variety of foods. Include foods rich in fiber, such as fruits, vegetables, whole grains, legumes, bran, cereals, rice and pasta. Limit intake of salt, sugar and foods high in saturated fats and cholesterol. Drink eight cups of water per day. Balance exercise and food in order to maintain your weight within a healthy range. Ask your doctor if alcohol will interfere with any of your medications.
Medication and Food Interactions
Medication used to treat Parkinson's disease may cause nausea. Let your doctor know if nausea is a problem. There are several ways to control nausea, including:
* Drink clear liquids, such as water, broth, fruit juices without pulp (apple juice, grape juice or cranberry juice), Clear sodas, sports drinks and plain gelatin.
* Avoid juices with pulp and orange and grapefruit juices.
* Eat and drink slowly.
* Beverages should be consumed between meals, not with the meal.
* Choose bland foods such as saltine crackers. Avoid greasy and fried foods.
* Eat smaller meals, more frequently throughout the day.
* Foods should be eaten cold or at room temperature.
* After eating keep your head elevated and avoid brushing your teeth.
Some medications for Parkinson's disease may cause thirst or dry mouth. Include 8 or more cups of liquid each day, unless other medical conditions require you to limit your fluid intake. Add sauces to foods to make them moister. Try sour candy or an ice pop to help increase saliva.
Malnutrition may become a problem for a person diagnosed with Parkinson's disease. This could be related to depression, nausea, difficulty feeding, problems with swallowing, chewing, coughing and/or a loss of interest in food.
Patients who experience swallowing difficulties should consult a physician. The doctor may recommend a swallow study to determine the food consistency best tolerated. If feeding becomes difficult, a referral to an occupational therapist may be necessary for adaptive eating utensils.
There is no special diet for people with Parkinson's disease. The nutritional goals include:
* Eat well-balanced meals.
* Consume adequate calories to maintain body weight within a normal range.
* Minimize food and drug interactions.
* If chewing, choking or excessive coughing becomes a problem, provide food consistency easily tolerated.
* Feeding may become difficult and a referral to an occupational therapist may be necessary for adaptive eating utensils.
Eat Well-Balanced Meals
Eat a variety of foods. Include foods rich in fiber, such as fruits, vegetables, whole grains, legumes, bran, cereals, rice and pasta. Limit intake of salt, sugar and foods high in saturated fats and cholesterol. Drink eight cups of water per day. Balance exercise and food in order to maintain your weight within a healthy range. Ask your doctor if alcohol will interfere with any of your medications.
Medication and Food Interactions
Medication used to treat Parkinson's disease may cause nausea. Let your doctor know if nausea is a problem. There are several ways to control nausea, including:
* Drink clear liquids, such as water, broth, fruit juices without pulp (apple juice, grape juice or cranberry juice), Clear sodas, sports drinks and plain gelatin.
* Avoid juices with pulp and orange and grapefruit juices.
* Eat and drink slowly.
* Beverages should be consumed between meals, not with the meal.
* Choose bland foods such as saltine crackers. Avoid greasy and fried foods.
* Eat smaller meals, more frequently throughout the day.
* Foods should be eaten cold or at room temperature.
* After eating keep your head elevated and avoid brushing your teeth.
Some medications for Parkinson's disease may cause thirst or dry mouth. Include 8 or more cups of liquid each day, unless other medical conditions require you to limit your fluid intake. Add sauces to foods to make them moister. Try sour candy or an ice pop to help increase saliva.
Malnutrition may become a problem for a person diagnosed with Parkinson's disease. This could be related to depression, nausea, difficulty feeding, problems with swallowing, chewing, coughing and/or a loss of interest in food.
Patients who experience swallowing difficulties should consult a physician. The doctor may recommend a swallow study to determine the food consistency best tolerated. If feeding becomes difficult, a referral to an occupational therapist may be necessary for adaptive eating utensils.
Sunday, April 19, 2009
Vitamins Found to Prevent Disease
Vitamins - Small Complex Nutrients Found in Food
Major Players in Maintaining Good Health
© Linda Mundorff
Apr 14, 2009
Vitamin Choices, Linda Mundorff
In the body, vitamins play a vital role, from aiding in the production of blood cells, hormones, and energy, to boosting the immune system and preventing disease.
Vitamins are organic or carbon-based compounds that are necessary for normal function, growth, and maintenance of body tissue. Vitamins are categorized as either water-soluble (vitamins B and C,) or fat-soluble (vitamins A, D, E, and K) . Water soluble vitamins are not stored in the body and must be replaced daily while fat-soluble vitamins are stored, and depending on individual needs, daily replacement may not be necessary.
Role of Vitamins
Vitamins have many functions within the body, some vitamins:
* Are required to breakdown foods during digestion
* Are necessary to produce blood cells
* Assist in the formation of hormones
* Participate in energy-producing reactions
* Boost the immune system
Vitamin Preservation
To get the full benefit of vitamins, especially the water-soluble ones, foods should be eaten as close to whole and natural as possible. For example, produce that is eaten close to harvest has the highest vitamin content, than produce that must travel long distances to get to your grocery store. In addition vitamins can be lost due to improper handling or storage, such as being exposed to air, light, heat, and alkalinity (neutralization of acids).
Natural vs. Synthetic
In nature, vitamins come from a variety of foods such as B vitamins which are predominately found in dark green leafy vegetables while Vitamin E is found in vegetable oils, nuts, and wheat germ. Attempting to memorize the various dietary sources of all vitamins is not necessary as The National Institute of Health has an excellent reference site on the Internet.
Basically, natural vitamins are extracted from foods while synthetic vitamins are produced in a laboratory. Chemically both are exactly the same and generally work the same within the body. But there are exceptions such as in vitamin E which is twice as potent in its natural form than its synthetic form, and conversely, folic acid which is more potent in its synthetic form than in its natural form.
As previously mentioned, attempting to capture all of the nutritional benefits from food is sometimes difficult due to improper handling and storage. But there are issues related to synthetic vitamins as well, for example, not all vitamins are created the same. Vitamin production varies greatly, and one of the biggest issues is with chemical substitutes that do not metabolize as well as the original, but are easier and cheaper to produce.
As a consumer it is important to do the research and always read the label to:
* Determine how much active ingredient vs. additives or fillers are in the supplement.
* Determine the source of the dietary ingredient ( rose hips is one source for vitamin C)
* Check for type and amount of additives (gelatin, starch, stabilizers, and dyes)
* Dosage - how many pills are necessary per day to reach recommended requirement.
* Check for known potential allergens as you might be allergic to one of the inert ingredients.
Vitamin Deficiencies
Vitamin deficiencies usually happen over time and are almost always related to poor dietary intake:
* Insufficient intake of fruits and vegetables.
* Starvation diets.
* Meal replacements lacking proper vitamin supplementation.
* Cigarette smoking.
Also important to note is that the symptoms related to deficiencies are not always obvious, and sometimes are misdiagnosed. The most common disorders related to deficiencies are:
* Scurvy > Vitamin C deficiency
* Beriberi > Vitamin B1 (thiamine) deficiency
* Rickets > Vitamin D deficiency
* Pellagra > Vitamin B3 (niacin) deficiency
Lastly, when dietary intake of fat soluble vitamins is adequate and symptoms of deficiencies are evident, one of two conditions might be the cause:
* Fat malabsorption syndrome (which blocks fat soluble vitamins from being absorbed) or
* A liver defect (that prevents the production of the proteins needed for vitamin transport).
Vitamins Found to Prevent Disease
Numerous studies have found promising results that certain vitamins might reduce the incidence of:
* Heart disease
* Parkinson's Disease
* Osteoporosis
* Neurological Disorders
* Aging Process
But there have been numerous conflicting studies, as in The Oxford University Clinical Trial Service that found daily doses of vitamins had shown no improvement in heart disease, cancers, and cataracts, among others.
In conclusion, vitamins are an important part of a healthy diet and provides many benefits to the overall function of the body.
Read more: http://vitamins-minerals.suite101.com/article.cfm/vitamins_small_complex_nutrients_found_in_food#ixzz0D782UkNC&B
Major Players in Maintaining Good Health
© Linda Mundorff
Apr 14, 2009
Vitamin Choices, Linda Mundorff
In the body, vitamins play a vital role, from aiding in the production of blood cells, hormones, and energy, to boosting the immune system and preventing disease.
Vitamins are organic or carbon-based compounds that are necessary for normal function, growth, and maintenance of body tissue. Vitamins are categorized as either water-soluble (vitamins B and C,) or fat-soluble (vitamins A, D, E, and K) . Water soluble vitamins are not stored in the body and must be replaced daily while fat-soluble vitamins are stored, and depending on individual needs, daily replacement may not be necessary.
Role of Vitamins
Vitamins have many functions within the body, some vitamins:
* Are required to breakdown foods during digestion
* Are necessary to produce blood cells
* Assist in the formation of hormones
* Participate in energy-producing reactions
* Boost the immune system
Vitamin Preservation
To get the full benefit of vitamins, especially the water-soluble ones, foods should be eaten as close to whole and natural as possible. For example, produce that is eaten close to harvest has the highest vitamin content, than produce that must travel long distances to get to your grocery store. In addition vitamins can be lost due to improper handling or storage, such as being exposed to air, light, heat, and alkalinity (neutralization of acids).
Natural vs. Synthetic
In nature, vitamins come from a variety of foods such as B vitamins which are predominately found in dark green leafy vegetables while Vitamin E is found in vegetable oils, nuts, and wheat germ. Attempting to memorize the various dietary sources of all vitamins is not necessary as The National Institute of Health has an excellent reference site on the Internet.
Basically, natural vitamins are extracted from foods while synthetic vitamins are produced in a laboratory. Chemically both are exactly the same and generally work the same within the body. But there are exceptions such as in vitamin E which is twice as potent in its natural form than its synthetic form, and conversely, folic acid which is more potent in its synthetic form than in its natural form.
As previously mentioned, attempting to capture all of the nutritional benefits from food is sometimes difficult due to improper handling and storage. But there are issues related to synthetic vitamins as well, for example, not all vitamins are created the same. Vitamin production varies greatly, and one of the biggest issues is with chemical substitutes that do not metabolize as well as the original, but are easier and cheaper to produce.
As a consumer it is important to do the research and always read the label to:
* Determine how much active ingredient vs. additives or fillers are in the supplement.
* Determine the source of the dietary ingredient ( rose hips is one source for vitamin C)
* Check for type and amount of additives (gelatin, starch, stabilizers, and dyes)
* Dosage - how many pills are necessary per day to reach recommended requirement.
* Check for known potential allergens as you might be allergic to one of the inert ingredients.
Vitamin Deficiencies
Vitamin deficiencies usually happen over time and are almost always related to poor dietary intake:
* Insufficient intake of fruits and vegetables.
* Starvation diets.
* Meal replacements lacking proper vitamin supplementation.
* Cigarette smoking.
Also important to note is that the symptoms related to deficiencies are not always obvious, and sometimes are misdiagnosed. The most common disorders related to deficiencies are:
* Scurvy > Vitamin C deficiency
* Beriberi > Vitamin B1 (thiamine) deficiency
* Rickets > Vitamin D deficiency
* Pellagra > Vitamin B3 (niacin) deficiency
Lastly, when dietary intake of fat soluble vitamins is adequate and symptoms of deficiencies are evident, one of two conditions might be the cause:
* Fat malabsorption syndrome (which blocks fat soluble vitamins from being absorbed) or
* A liver defect (that prevents the production of the proteins needed for vitamin transport).
Vitamins Found to Prevent Disease
Numerous studies have found promising results that certain vitamins might reduce the incidence of:
* Heart disease
* Parkinson's Disease
* Osteoporosis
* Neurological Disorders
* Aging Process
But there have been numerous conflicting studies, as in The Oxford University Clinical Trial Service that found daily doses of vitamins had shown no improvement in heart disease, cancers, and cataracts, among others.
In conclusion, vitamins are an important part of a healthy diet and provides many benefits to the overall function of the body.
Read more: http://vitamins-minerals.suite101.com/article.cfm/vitamins_small_complex_nutrients_found_in_food#ixzz0D782UkNC&B
Sunday, April 5, 2009
Is there a link between Parkinson's Disease and Gluten Intolerance/Celiac Disease?
Is there a link between Parkinson's Disease and Gluten Intolerance/Celiac Disease?
* By Wendy Cohan
* Published 04/2/2009
I caught a spot on Oprah today with the actor Michael J. Fox discussing his battle with the neurological symptoms of Parkinson's Disease. He's always been an engaging persona, and I enjoyed the segment. As a nurse, I've always had a strong interest in neurological disorders, and have done a lot of reading on the links between Celiac disease and neurological disorders, especially gluten ataxia. At this point, Michael's symptoms are very noticeable and greatly affect the day-to-day activities of his life. Toward the end of the segment, he related that many of his symptoms "mysteriously disappeared" on a recent trip to the Himalayan kingdom of Bhutan. Dr. Mahmet Oz, Oprah's frequent medical spokesman, was also a guest on the show, and was tossing out ideas of why this might be, everything from "they eat a lot of chili's" to the benefits of high altitude, or on medications that Michael took to help with adapting to the altitude. But, I grew very excited by the prospect that Michael J. Fox's improvement was a response to, however accidental, a gluten-free diet! Because, I knew from personal experience that the diet in this part of Asia is largely based on daily consumption of dhalbhat, or rice and dahl (small yellow lentils). Fresh vegetables are rare at high altitudes, but the diet is supplemented by occasional meat, except in some strict Bhuddist or Hindu areas. In 1980 I lived in a neighboring small kingdom of Nepal, and ate almost exclusively a diet of rice, dhal, some vegetables, and occasional sheep or goat meat. Dates, peanut butter, and raisins rounded out our diet, washed down with copious amounts of chai tea, made with black tea and canned evaporated milk. Granted that I also was exercising vigorously much of the time, but looking back, this was when I was at the healthiest, strongest, and most vital in my entire life. Unbeknownst to me, my travels had excluded gluten from my diet for nearly six months. Upon my return to the U.S., and binging on all my favorite gluten-laden foods, I suffered severe intestinal distress, lasting nearly two years. Of course, at the time, both my doctors and I attributed all of my gastrointestinal symptoms to parasites, bacterial infections, and other health problems common to returning travelers. It was decades later that I was diagnosed with a gluten problem, and finally began to recover my health. So, back to the possibility of excluding gluten from the diet having a beneficial effect on Parkinson's, or a possible link between Parkinson's and celiac disease or gluten intolerance, I have to say that I haven't found much evidence. But, that doesn't mean I believe the link doesn't exist. There are many established links between other neurological disorders and neurological symptoms and the consumption of gluten in sensitive individuals. What I would love to see now is readers responding to this blog, or sending me an email, sharing personal stories, links to articles, etc. on this topic.
* By Wendy Cohan
* Published 04/2/2009
I caught a spot on Oprah today with the actor Michael J. Fox discussing his battle with the neurological symptoms of Parkinson's Disease. He's always been an engaging persona, and I enjoyed the segment. As a nurse, I've always had a strong interest in neurological disorders, and have done a lot of reading on the links between Celiac disease and neurological disorders, especially gluten ataxia. At this point, Michael's symptoms are very noticeable and greatly affect the day-to-day activities of his life. Toward the end of the segment, he related that many of his symptoms "mysteriously disappeared" on a recent trip to the Himalayan kingdom of Bhutan. Dr. Mahmet Oz, Oprah's frequent medical spokesman, was also a guest on the show, and was tossing out ideas of why this might be, everything from "they eat a lot of chili's" to the benefits of high altitude, or on medications that Michael took to help with adapting to the altitude. But, I grew very excited by the prospect that Michael J. Fox's improvement was a response to, however accidental, a gluten-free diet! Because, I knew from personal experience that the diet in this part of Asia is largely based on daily consumption of dhalbhat, or rice and dahl (small yellow lentils). Fresh vegetables are rare at high altitudes, but the diet is supplemented by occasional meat, except in some strict Bhuddist or Hindu areas. In 1980 I lived in a neighboring small kingdom of Nepal, and ate almost exclusively a diet of rice, dhal, some vegetables, and occasional sheep or goat meat. Dates, peanut butter, and raisins rounded out our diet, washed down with copious amounts of chai tea, made with black tea and canned evaporated milk. Granted that I also was exercising vigorously much of the time, but looking back, this was when I was at the healthiest, strongest, and most vital in my entire life. Unbeknownst to me, my travels had excluded gluten from my diet for nearly six months. Upon my return to the U.S., and binging on all my favorite gluten-laden foods, I suffered severe intestinal distress, lasting nearly two years. Of course, at the time, both my doctors and I attributed all of my gastrointestinal symptoms to parasites, bacterial infections, and other health problems common to returning travelers. It was decades later that I was diagnosed with a gluten problem, and finally began to recover my health. So, back to the possibility of excluding gluten from the diet having a beneficial effect on Parkinson's, or a possible link between Parkinson's and celiac disease or gluten intolerance, I have to say that I haven't found much evidence. But, that doesn't mean I believe the link doesn't exist. There are many established links between other neurological disorders and neurological symptoms and the consumption of gluten in sensitive individuals. What I would love to see now is readers responding to this blog, or sending me an email, sharing personal stories, links to articles, etc. on this topic.
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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