While there is no special diet required for people with Parkinson's disease, eating a well-balanced, nutritious diet is extremely beneficial. With the proper diet, our bodies work more efficiently, we have more energy, and medications will work properly.
This article addresses the basics of good nutrition. Please consult your doctor or dietitian before making any dietary changes. A registered dietitian can provide in-depth nutrition education, tailor these general guidelines to meet your needs, and help you create and follow a personal meal plan.
The Basics
* Eat a variety of foods from each food category. Ask your doctor if you should take a daily vitamin supplement.
* Maintain your weight through a proper balance of exercise and food. Ask your doctor what your "goal" weight should be and how many calories you should consume per day.
* Include high-fiber foods such as vegetables, cooked dried peas and beans (legumes), whole-grain foods, bran, cereals, pasta, rice, and fresh fruit in your diet.
* Choose foods low in saturated fat and cholesterol.
* Try to limit sugars.
* Moderate your use of salt.
* Drink eight 8 oz. glasses of water per day.
* Ask your doctor about drinking alcoholic beverages (alcohol may interfere with some of your medications).
For more information and resources about Parkinson's disease you can check out www.parkinsonresearchfoundation.org It's one of the most comprehensive websites on the internet for Parkinson's disease information.
Monday, July 20, 2009
Monday, July 13, 2009
HOW DOES MONOSODIUM GLUTAMATE ACT IN THE BODY?
Some of us may have thought Monosodium Glutamate is a preservative or contains some nutritional value. The truth is it does nothing to food aside from enhancing the flavor. In fact, MSG is an "excitotoxin" or neurotoxin that has a degenerative effect on the brain and nervous system.
Monosodium Glutamate enters the brain through membranes in the mouth and enters the bloodstream as foods containing MSG are digested. MSG is created artificially using processes that break down and change natural-bound glutamate, which the body produces, into free forms of glutamate. These free glutamates can sometimes enter the bloodstream up to 10 times faster than bound or natural glutamates.
Over the last fifty years, food processors have steady increased the amount of MSG added to foods. One of the primary and most consistent effects of MSG and other excitotoxins is triggering an insulin, adrenalin, fat storage and food craving response. That response is what causes the, "I'm hungry again an chihour after I eat Chinese food," quandary. It is also why some of us crave potato chips just after we take a full plate of it.
The affects of MSG are compounded by continued ingestion all day long, from a wide variety of different manufactured products. McDonalds, Burger King, Taco Bell, and many sit-down chair restaurants such as TGIF, Chilis, Denny’s and Applebees use MSG in abundance. At Kentucky Fried Chicken, MSG was found to be in every chicken dish, salad dressing, and gravy. And you’ll find it on the labels of many of America’s favorite foods, like, Doritos, Lays potato chips, Top Ramen, Hamburger Helper, canned gravies, frozen prepared meals, and salad dressings (especially the low fat ones). Countless restaurants receive many of their key entrees, sauces, salad dressings, soups and more from suppliers who offer pre-prepared, pre-packaged and ready to heat menu selections. These are the items to watch out for. If a restaurant isn’t purchasing fresh produce and ingredients, and preparing each dish from scratch, then you can count on them containing MSG.
MSG HAS BEEN FOUND TO CAUSE SERIOUS DAMAGE TO SEVERAL AREAS OF THE BRAIN:
It has been clearly demonstrated that free glutamate places humans at risk, and plays a critical role in the development of several neurological disorders, but the FDA dismisses much of this extensive research. Numerous complaints have been filed since its initial use began in the 1940’s. By 1948 many major food suppliers were using MSG, and since then, its use has doubled each decade.
According to Russell L. Blaylock, M.D., author of “Excitotoxins: The Taste That Kills”, “…excitotoxins play a critical role in the development of several neurological disorders including migraines, seizures, infections, abnormal neural development, certain endocrine disorders, neuropsychiatric disorders, learning disorders in children, AIDS dementia, episodic violence, lyme borreliosis, hepatic encephalopathy, specific types of obesity, and especially the neurodegenerative diseases, such as ALS, Parkinson's disease, Alzheimer's disease, Huntington's disease, and olivopontocerebellar degeneration”.
Monosodium Glutamate enters the brain through membranes in the mouth and enters the bloodstream as foods containing MSG are digested. MSG is created artificially using processes that break down and change natural-bound glutamate, which the body produces, into free forms of glutamate. These free glutamates can sometimes enter the bloodstream up to 10 times faster than bound or natural glutamates.
Over the last fifty years, food processors have steady increased the amount of MSG added to foods. One of the primary and most consistent effects of MSG and other excitotoxins is triggering an insulin, adrenalin, fat storage and food craving response. That response is what causes the, "I'm hungry again an chihour after I eat Chinese food," quandary. It is also why some of us crave potato chips just after we take a full plate of it.
The affects of MSG are compounded by continued ingestion all day long, from a wide variety of different manufactured products. McDonalds, Burger King, Taco Bell, and many sit-down chair restaurants such as TGIF, Chilis, Denny’s and Applebees use MSG in abundance. At Kentucky Fried Chicken, MSG was found to be in every chicken dish, salad dressing, and gravy. And you’ll find it on the labels of many of America’s favorite foods, like, Doritos, Lays potato chips, Top Ramen, Hamburger Helper, canned gravies, frozen prepared meals, and salad dressings (especially the low fat ones). Countless restaurants receive many of their key entrees, sauces, salad dressings, soups and more from suppliers who offer pre-prepared, pre-packaged and ready to heat menu selections. These are the items to watch out for. If a restaurant isn’t purchasing fresh produce and ingredients, and preparing each dish from scratch, then you can count on them containing MSG.
MSG HAS BEEN FOUND TO CAUSE SERIOUS DAMAGE TO SEVERAL AREAS OF THE BRAIN:
It has been clearly demonstrated that free glutamate places humans at risk, and plays a critical role in the development of several neurological disorders, but the FDA dismisses much of this extensive research. Numerous complaints have been filed since its initial use began in the 1940’s. By 1948 many major food suppliers were using MSG, and since then, its use has doubled each decade.
According to Russell L. Blaylock, M.D., author of “Excitotoxins: The Taste That Kills”, “…excitotoxins play a critical role in the development of several neurological disorders including migraines, seizures, infections, abnormal neural development, certain endocrine disorders, neuropsychiatric disorders, learning disorders in children, AIDS dementia, episodic violence, lyme borreliosis, hepatic encephalopathy, specific types of obesity, and especially the neurodegenerative diseases, such as ALS, Parkinson's disease, Alzheimer's disease, Huntington's disease, and olivopontocerebellar degeneration”.
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.
Saturday, June 6, 2009
The Facts About Glutathione and Parkinson's Disease
Author: Priya Shah
Parkinson's Disease (PD), a devastating illness, occurs in one of every 100 people over 65.
It is a slowly progressing disease of the nervous system that results in progressive destruction of brain cells (neurons) in an area of the brain called the substantia nigra. Death occurs usually as a result of secondary complications such as infection.
One of the mechanisms known to destroy neurons is damage by free radicals or reactive oxygen species - destructive molecules produced by oxidation of the neurotransmitter dopamine.
The Role of Dopamine
The cells of the substantia nigra use dopamine - a chemical messenger between brain or nerve cells - to communicate with cells in another region of the brain called the striatum.
When nigral cells are lost, nigral dopamine levels fall, resulting in a decrease in striatal dopamine.
The typical symptoms of PD - motor function deficiencies characterized by muscle rigidity, jerky movements, rhythmic resting tremors - are the result of low levels of striatal dopamine.
Most dopaminergic drugs used to treat PD, are aimed at temporarily replenishing or mimicking dopamine. They improve some symptoms, but do not restore normal brain function nor halt brain cell destruction.
Dopaminergic drugs are generally effective at first in reducing many PD symptoms, but over time they lose their effect.
They also cause severe side effects because they overstimulate nerve cells elsewhere in the body and cause confusion, hallucinations, nausea and fluctuations in the movement of limbs.
The Role of Antioxidants
When dopaminergic neurons are lost in the course of Parkinson's disease, the metabolism of dopamine is increased - which in turn increases the formation of highly neurotoxic hydroxyl radicals.
The most important free radical scavenger in the cells of the substantia nigra is the powerful brain antioxidant, glutathione. Glutathione levels in PD patients are low.
And as we age, levels of glutathione in the dopaminergic neurons of the substantia nigra decreases. This appears to hasten cell death and advance the progression of PD.
At least 80 percent of the substantia nigra cells are lost before symptoms of Parkinson's disease become apparent. This is why it becomes essential to protect or maintain these cells under oxidative stress.
How does Glutathione help in Parkinson's Disease?
Several factors explain why glutathione is so beneficial in Parkinson's disease.
1. Glutathione increases the sensitivity of the brain to dopamine. So although glutathione doesn't raise dopamine levels, it allows the dopamine in the brain to be more effective.
2. Glutathione's powerful antioxidant activity protects the brain from free radical damage.
3. An even more intriguing benefit of glutathione lies in its powerful detoxification ability.
Its a well known fact that most Parkinson's patients are deficient in their ability to detoxify chemicals to which they are exposed.
The unfortunate few who harbor an inherited flaw in their detoxification pathways are at far greater risk to the brain damaging effects of a wide variety of toxins.
Glutathione is one of the most important components of the liver's detoxification system. Glutathione therapy is one of the most effective techniques for enhancing liver and brain detoxification.
Glutathione treatments considerably improve some of the symptoms of Parkinson's disease including difficulties with rigidity, walking, movement, coordination and speech. A marked reduction of tremor has been observed as well as a decrease in depression.
Glutathione and N-acetyl-L-cysteine (a glutathione precursor) have been shown to be very effective in protecting the nerves in the substantia nigra from being destroyed by oxidative stress.
Glutathione Therapy in Parkinson's Disease
The practical problem in increasing glutathione levels is that taking glutathione itself as a supplement does not boost cellular glutathione levels, since glutathione breaks down in the digestive tract before it reaches the cells.
However, intravenous glutathione therapy and taking glutathione precursors are both effective in boosting intracellular levels of glutathione.
Intravenous Glutathione Therapy:
Intravenous glutathione injections have been shown to have amazing and quick results.
Dr. David Perlmutter, a pioneer in this therapy, has developed a protocol utilized at the Perlmutter Health Center for administering intravenous glutathione to Parkinson's patients.
Following even a single dosage of intravenous glutathione - often in as little as 15 minutes - the ability to walk, turn around and move their arms is almost completely restored.
Glutathione Precursors:
Dietary antioxidants and supplements that increase cellular glutathione, such as alpha lipoic acid, NAC, pycnogenol, the herb silymarin (milk thistle), are effective in restoring normal function.
N-acetyl-cysteine (NAC) and un-denatured, whey protein both supply glutathione precursors intracellularly, enhance the body's production of glutathione and aid the detoxification process.
Other nutritional supplements which aid the detoxification process include selenium, vitamins E and C.
Parkinson's Disease (PD), a devastating illness, occurs in one of every 100 people over 65.
It is a slowly progressing disease of the nervous system that results in progressive destruction of brain cells (neurons) in an area of the brain called the substantia nigra. Death occurs usually as a result of secondary complications such as infection.
One of the mechanisms known to destroy neurons is damage by free radicals or reactive oxygen species - destructive molecules produced by oxidation of the neurotransmitter dopamine.
The Role of Dopamine
The cells of the substantia nigra use dopamine - a chemical messenger between brain or nerve cells - to communicate with cells in another region of the brain called the striatum.
When nigral cells are lost, nigral dopamine levels fall, resulting in a decrease in striatal dopamine.
The typical symptoms of PD - motor function deficiencies characterized by muscle rigidity, jerky movements, rhythmic resting tremors - are the result of low levels of striatal dopamine.
Most dopaminergic drugs used to treat PD, are aimed at temporarily replenishing or mimicking dopamine. They improve some symptoms, but do not restore normal brain function nor halt brain cell destruction.
Dopaminergic drugs are generally effective at first in reducing many PD symptoms, but over time they lose their effect.
They also cause severe side effects because they overstimulate nerve cells elsewhere in the body and cause confusion, hallucinations, nausea and fluctuations in the movement of limbs.
The Role of Antioxidants
When dopaminergic neurons are lost in the course of Parkinson's disease, the metabolism of dopamine is increased - which in turn increases the formation of highly neurotoxic hydroxyl radicals.
The most important free radical scavenger in the cells of the substantia nigra is the powerful brain antioxidant, glutathione. Glutathione levels in PD patients are low.
And as we age, levels of glutathione in the dopaminergic neurons of the substantia nigra decreases. This appears to hasten cell death and advance the progression of PD.
At least 80 percent of the substantia nigra cells are lost before symptoms of Parkinson's disease become apparent. This is why it becomes essential to protect or maintain these cells under oxidative stress.
How does Glutathione help in Parkinson's Disease?
Several factors explain why glutathione is so beneficial in Parkinson's disease.
1. Glutathione increases the sensitivity of the brain to dopamine. So although glutathione doesn't raise dopamine levels, it allows the dopamine in the brain to be more effective.
2. Glutathione's powerful antioxidant activity protects the brain from free radical damage.
3. An even more intriguing benefit of glutathione lies in its powerful detoxification ability.
Its a well known fact that most Parkinson's patients are deficient in their ability to detoxify chemicals to which they are exposed.
The unfortunate few who harbor an inherited flaw in their detoxification pathways are at far greater risk to the brain damaging effects of a wide variety of toxins.
Glutathione is one of the most important components of the liver's detoxification system. Glutathione therapy is one of the most effective techniques for enhancing liver and brain detoxification.
Glutathione treatments considerably improve some of the symptoms of Parkinson's disease including difficulties with rigidity, walking, movement, coordination and speech. A marked reduction of tremor has been observed as well as a decrease in depression.
Glutathione and N-acetyl-L-cysteine (a glutathione precursor) have been shown to be very effective in protecting the nerves in the substantia nigra from being destroyed by oxidative stress.
Glutathione Therapy in Parkinson's Disease
The practical problem in increasing glutathione levels is that taking glutathione itself as a supplement does not boost cellular glutathione levels, since glutathione breaks down in the digestive tract before it reaches the cells.
However, intravenous glutathione therapy and taking glutathione precursors are both effective in boosting intracellular levels of glutathione.
Intravenous Glutathione Therapy:
Intravenous glutathione injections have been shown to have amazing and quick results.
Dr. David Perlmutter, a pioneer in this therapy, has developed a protocol utilized at the Perlmutter Health Center for administering intravenous glutathione to Parkinson's patients.
Following even a single dosage of intravenous glutathione - often in as little as 15 minutes - the ability to walk, turn around and move their arms is almost completely restored.
Glutathione Precursors:
Dietary antioxidants and supplements that increase cellular glutathione, such as alpha lipoic acid, NAC, pycnogenol, the herb silymarin (milk thistle), are effective in restoring normal function.
N-acetyl-cysteine (NAC) and un-denatured, whey protein both supply glutathione precursors intracellularly, enhance the body's production of glutathione and aid the detoxification process.
Other nutritional supplements which aid the detoxification process include selenium, vitamins E and C.
Saturday, May 30, 2009
Omega 3’s Protects Against Parkinson’s
New research findings show that omega-3 fats in your diet may protect your brain cells. It works by preventing the misfolding of a protein resulting from a gene mutation in neurodegenerative diseases like Parkinson’s and Huntington’s.
Researchers developed a cell model with a mutation of the Ataxin-1 gene, which induces the misfolding of the protein. These deformed proteins cannot be properly processed by the cell machinery, resulting in tangled clumps of toxic protein that eventually kill the cell. But the omega-3 fat docosahexaenoic acid (DHA) protects cells from this defect.
Dr. Bazan laboratory who leads this study discovered earlier that neuroprotectin D1 (NPD1), a naturally-occurring molecule in the human brain that is derived from DHA also promotes brain cell survival. In this system NPD1 is capable of rescue the dying cells with the pathological type of Ataxin-1, keeping their integrity intact.
Researchers developed a cell model with a mutation of the Ataxin-1 gene, which induces the misfolding of the protein. These deformed proteins cannot be properly processed by the cell machinery, resulting in tangled clumps of toxic protein that eventually kill the cell. But the omega-3 fat docosahexaenoic acid (DHA) protects cells from this defect.
Dr. Bazan laboratory who leads this study discovered earlier that neuroprotectin D1 (NPD1), a naturally-occurring molecule in the human brain that is derived from DHA also promotes brain cell survival. In this system NPD1 is capable of rescue the dying cells with the pathological type of Ataxin-1, keeping their integrity intact.
Sunday, May 10, 2009
For healthful diet, go Mediterranean
For healthful diet, go Mediterranean
Date published: 5/3/2009
THE Mediterranean eating plan is best at preventing heart disease, better even than a low-fat diet.
That's according to a massive review of nearly 200 scientific studies, just published in Archives of Internal Medicine. The Mediterranean diet and variations have made headlines repeatedly in the past few months.
The review suggested that the eating plan reduced the risk of heart disease by 37 percent, regardless of a person's exercise habits or weight.
A variation of the eating plan that includes nuts may be even more powerful. Spaniards who followed a Mediterranean plan with generous amounts of olive oil reduced heart disease risk by 40 percent; those who also ate an ounce of nuts a day had a whopping 70 percent drop in risk.
The nuts offered were a mix of almonds, hazelnuts and walnuts. That study, called PREDIMED, was convincing because it was both large and long-term, following 9,000 people over a year.
Another version of the Mediterranean diet that emphasized fewer starchy foods and more fiber reduced non-HDL cholesterol (bad cholesterol) by 8 percent in only 12 weeks. When a soy shake supplemented with sterols, hops and acacia was added to the plan, cholesterol levels dropped by 18 percent.
Past studies have linked the Mediterranean eating pattern to lower risks of diabetes, strokes, dementia, asthma, Parkinson's disease, rheumatoid arthritis and cancer.
MEDITERRANEAN PYRAMID
The Mediterranean diet is named for the region where it originated. It's high in fruits, vegetables, olive oil and seafood.
In 1993, a Boston nonprofit group, Oldways Preservation Trust, plus the Harvard School of Public Health and the World Health Organization, created a Mediterranean Diet Pyramid. Last month, they updated it to increase the emphasis on fish, seafood and spices.
According to Oldways, the eating plan:
Emphasizes plant-based foods such as fruits and vegetables, potatoes, breads and grains, beans, nuts and seeds
Recommends less-processed food and more seasonally fresh and locally grown foods to maximize vitamins and antioxidants
Uses olive oil to replace other fats such as butter and margarine
Allows daily cheese and yogurt
Allows fish, eggs and poultry a few times a week, and up to 16 ounces of red meat total in a month
Recommends fresh fruit as the typical daily dessert, and limits sweets to a few times per week
Urges regular physical activity
Date published: 5/3/2009
THE Mediterranean eating plan is best at preventing heart disease, better even than a low-fat diet.
That's according to a massive review of nearly 200 scientific studies, just published in Archives of Internal Medicine. The Mediterranean diet and variations have made headlines repeatedly in the past few months.
The review suggested that the eating plan reduced the risk of heart disease by 37 percent, regardless of a person's exercise habits or weight.
A variation of the eating plan that includes nuts may be even more powerful. Spaniards who followed a Mediterranean plan with generous amounts of olive oil reduced heart disease risk by 40 percent; those who also ate an ounce of nuts a day had a whopping 70 percent drop in risk.
The nuts offered were a mix of almonds, hazelnuts and walnuts. That study, called PREDIMED, was convincing because it was both large and long-term, following 9,000 people over a year.
Another version of the Mediterranean diet that emphasized fewer starchy foods and more fiber reduced non-HDL cholesterol (bad cholesterol) by 8 percent in only 12 weeks. When a soy shake supplemented with sterols, hops and acacia was added to the plan, cholesterol levels dropped by 18 percent.
Past studies have linked the Mediterranean eating pattern to lower risks of diabetes, strokes, dementia, asthma, Parkinson's disease, rheumatoid arthritis and cancer.
MEDITERRANEAN PYRAMID
The Mediterranean diet is named for the region where it originated. It's high in fruits, vegetables, olive oil and seafood.
In 1993, a Boston nonprofit group, Oldways Preservation Trust, plus the Harvard School of Public Health and the World Health Organization, created a Mediterranean Diet Pyramid. Last month, they updated it to increase the emphasis on fish, seafood and spices.
According to Oldways, the eating plan:
Emphasizes plant-based foods such as fruits and vegetables, potatoes, breads and grains, beans, nuts and seeds
Recommends less-processed food and more seasonally fresh and locally grown foods to maximize vitamins and antioxidants
Uses olive oil to replace other fats such as butter and margarine
Allows daily cheese and yogurt
Allows fish, eggs and poultry a few times a week, and up to 16 ounces of red meat total in a month
Recommends fresh fruit as the typical daily dessert, and limits sweets to a few times per week
Urges regular physical activity
Saturday, May 2, 2009
Pass the Java: The Healthy side of coffee
(NaturalNews) Have you been trying to kick the coffee habit? Well, before you say good-bye to your favorite morning drink forever, you may be interested in hearing coffee may not be so bad for you after all. In fact, it's been linked to a variety of health benefits. Did you know that one study shows even one cup of coffee each day can cut your risk for Parkinson's disease in half?
Coffee's full of healthful components like magnesium, potassium and vitamin B3. And coffee is the American's number one source of antioxidants, says one 2005 study from the University of Scranton. Another study published in the American Journal of Clinical Nutrition showed that one cup of coffee can have more antioxidants than a serving of blueberries or oranges. Antioxidants play a key role in reducing the inflammation which is associated with many health problems ranging from heart disease to rheumatoid arthritis.
Dr. Joe Vinson, a chemistry professor who led the Scranton study, says, "Antioxidants are your army to protect you from the toxic free radicals, which come from breathing oxygen and eating sugar, that start chronic diseases. Antioxidants help stave off cancer, heart disease, diabetes and stroke."
It may be the high level of antioxidants that helps coffee protect the heart. Researchers from Norway looked at data involving more than 27,000 women in the Iowa Women's Health Study and found women who drank 1-3 cups of coffee each day had a 24 percent reduction in risk of heart disease compared with women who didn't drink coffee at all. Women who drank as much as five cups a day showed up to a 19 percent decrease in risk of death from all causes. However, the study also concluded that more is not always better. Drinking more than six cups of coffee per day did not seem to increase benefits significantly.
Analysis of a collection of studies from the Journal of the American Medical Association showed evidence that consuming coffee can lower the risk of developing type II diabetes. Studies which looked at decaffeinated coffee showed similar results. The benefits increased with the amount of coffee drank: up 28 percent for those who drank at least four cups per day, and up 35 percent for people who drank more than six.
However, just because coffee is good for you doesn't mean you should overload your body with caffeine. Rob van Dam is a Harvard scientist and the lead author of a study which showed the amount of caffeine in just two cups of coffee can constrict blood flow to the heart.
"I wouldn't advise people to increase their consumption of coffee in order to lower their risk of disease," says Dr. Van Dam, "but the evidence is that for most people without specific conditions, coffee is not detrimental to health. If people enjoy drinking it, it's comforting to know that they don't have to be afraid of negative health effects."
Fortunately, most of these benefits can still be enjoyed if you drink decaffeinated coffee, so you don't have to take in surplus caffeine just for the antioxidants' sake. It's also a good idea to look for coffee made from organic sources to limit your exposure to chemical pesticides. At any rate, rest assured you can enjoy your morning cup of joe without regret - so long as you go easy on the sugar.
Coffee's full of healthful components like magnesium, potassium and vitamin B3. And coffee is the American's number one source of antioxidants, says one 2005 study from the University of Scranton. Another study published in the American Journal of Clinical Nutrition showed that one cup of coffee can have more antioxidants than a serving of blueberries or oranges. Antioxidants play a key role in reducing the inflammation which is associated with many health problems ranging from heart disease to rheumatoid arthritis.
Dr. Joe Vinson, a chemistry professor who led the Scranton study, says, "Antioxidants are your army to protect you from the toxic free radicals, which come from breathing oxygen and eating sugar, that start chronic diseases. Antioxidants help stave off cancer, heart disease, diabetes and stroke."
It may be the high level of antioxidants that helps coffee protect the heart. Researchers from Norway looked at data involving more than 27,000 women in the Iowa Women's Health Study and found women who drank 1-3 cups of coffee each day had a 24 percent reduction in risk of heart disease compared with women who didn't drink coffee at all. Women who drank as much as five cups a day showed up to a 19 percent decrease in risk of death from all causes. However, the study also concluded that more is not always better. Drinking more than six cups of coffee per day did not seem to increase benefits significantly.
Analysis of a collection of studies from the Journal of the American Medical Association showed evidence that consuming coffee can lower the risk of developing type II diabetes. Studies which looked at decaffeinated coffee showed similar results. The benefits increased with the amount of coffee drank: up 28 percent for those who drank at least four cups per day, and up 35 percent for people who drank more than six.
However, just because coffee is good for you doesn't mean you should overload your body with caffeine. Rob van Dam is a Harvard scientist and the lead author of a study which showed the amount of caffeine in just two cups of coffee can constrict blood flow to the heart.
"I wouldn't advise people to increase their consumption of coffee in order to lower their risk of disease," says Dr. Van Dam, "but the evidence is that for most people without specific conditions, coffee is not detrimental to health. If people enjoy drinking it, it's comforting to know that they don't have to be afraid of negative health effects."
Fortunately, most of these benefits can still be enjoyed if you drink decaffeinated coffee, so you don't have to take in surplus caffeine just for the antioxidants' sake. It's also a good idea to look for coffee made from organic sources to limit your exposure to chemical pesticides. At any rate, rest assured you can enjoy your morning cup of joe without regret - so long as you go easy on the sugar.
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