Simple Steps Boost Brain Function; Reduce Alzheimer's Risk... and Control Stress (byDr. Julian Whitaker, M.D.)

By Rallie McAllister, M.D., M.P.H.

One of the most unsettling realities associated with growing older is the loss of mental sharpness. It's bad enough that you have to wear reading glasses, but constantly forgetting where you left them is even worse.

With age, everyone has occasional lapses in memory. It's not uncommon to misplace your glasses and car keys, or to forget the names of people you rarely see.

Forgetting the names of family members and familiar objects, on the other hand, isn't a normal part of aging. In some cases, increasing forgetfulness may be an indication of Alzheimer's disease, a debilitating condition that can rob people of the ability to remember, reason and learn.

Alzheimer's disease doesn't occur overnight. It is typically preceded by mild cognitive impairment -- a stage between normal age-related changes and dementia that is marked by minor memory loss and bouts of confusion.

While prescription drugs are available to treat the symptoms of Alzheimer's, these medications don't address the underlying causes of the disease. The good news is that by making a few changes in your diet, you may be able to delay or even prevent the onset of mild cognitive impairment and Alzheimer's disease.

The results of a recent study published in Archives of Neurology suggest that following the Mediterranean diet can significantly reduce the risk of cognitive impairment. The Mediterranean diet includes high intakes of fish, vegetables and unsaturated fatty acids, along with moderate alcohol consumption and low intakes of dairy products, meat and saturated fats.

In a study conducted at Columbia University Medical Center in New York, researchers analyzed the eating habits and brain function of nearly 1,400 older adults. Over a four-year period, individuals with normal brain function who followed the Mediterranean diet were found to have a 28 percent lower risk of developing mild cognitive impairment compared to those consuming a typical American diet.

Among individuals with mild cognitive impairment at the beginning of the study, those who adhered to the Mediterranean diet had a 48 percent lower risk of developing Alzheimer's disease compared to those whose diets were less wholesome.

If you're not ready to completely overhaul your diet, making a few simple changes in your eating habits can have a big impact on brain health and performance. Including more fish in your diet is an excellent place to start.

Weekly consumption of fish has been shown to slow the rate of cognitive decline and reduce the risk of Alzheimer's disease among older adults. If you're not a fan of finned foods, regular consumption of fish-oil capsules appears to provide similar benefits.

Eating curried foods can boost brainpower and reduce the risk of dementia, thanks to a chemical compound in turmeric, the spice used to flavor curry powders.

In a study of more than a thousand elderly Asian adults, researchers in Singapore found that individuals who ate curried foods often or even occasionally scored significantly higher on tests of cognitive function than those who rarely or never ate the spice. In India, where curry consumption is commonplace, the prevalence of Alzheimer's disease is among the lowest in the world.

Regular consumption of dark chocolate, wine and tea has been shown to enhance brain performance. In a study of more than 2,000 older adults, researchers from Oxford University in England found that those who habitually consumed chocolate, wine or tea scored significantly higher on tests of cognitive performance than those who did not.

Italian researchers recently reported that older adults with mild cognitive impairment who drank one glass of wine daily developed dementia at an 85 percent slower rate compared to those who never imbibed. In addition to drinking wine, moderate coffee consumption appears to offer a number of important perks for the brain.

Researchers at the University of North Dakota reported that a daily jolt of java can enhance brain function and help protect against Alzheimer's disease. Compared to women who didn't drink coffee, female coffee drinkers were nearly 70 percent less likely to have memory decline at age 80 or older.

If you don't enjoy wine, tea or coffee, pomegranate juice may be the ideal brain-boosting beverage for you. Scientists at Loma Linda University in California found that drinking a glass of the juice each day helps slow the development and progression of Alzheimer's disease.

Mild cognitive impairment with aging isn't inevitable, and Alzheimer's disease may be entirely preventable. Making a few simple changes in your diet can help keep your brain healthy and your mind sharp for years to come.

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Rallie McAllister is a board-certified family physician, speaker and the author of several books, including "Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her Website is www.rallieonhealth.com. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.

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May 10,2009



Dear Jacques,

With our economy in such a volatile state, it’s no wonder our collective stress levels are through the roof. Anxiety is running rampant—and with good reason. You can’t open the newspaper, or turn on the TV, without hearing bad news.

While we can’t control the stock market, we can limit the impact stress and anxiety have on our health and well-being. Following these steps can help you relax, unwind, and feel better than you have in years.

Move Your Stress Out: Exercise is an extremely powerful stress reducer.
Physical activity works tension out of your muscles, stimulates the creation of mood-boosting endorphins, and helps you sleep better at night. One of the best stress busters is a brisk walk. Even if it’s cold outside, bundle up and hit the pavement—the fresh air and sunshine will do your mood a world of good. I’ve never finished a walk and thought, “I wish I hadn’t done that.” Neither will you.

Tap Into the Anxiety-Relieving Power of GABA:
Gamma-aminobutyric acid (GABA is an amino acid produced naturally in your brain. In addition to functioning as a neurotransmitter, fostering communication between nerve cells, GABA reduces stress by toning down “excitatory” stimuli in the brain. Plus, it boosts dopamine and serotonin levels, which helps create an overall sense of calm.

Drink Green Tea:
Green tea contains abundant amounts of L-theanine, an amino acid known for its relaxing properties. Theanine increases alpha waves in the brain, which produce a state of calm alertness—plus it enhances your body’s natural levels of GABA. So the next time you’re feeling stressed out, put on the kettle and brew a cup of green tea.

Smile:
The very act of smiling registers in the hypothalamus of your brain, where endorphins are produced. When you smile you immediately feel better. So, the next time you’re feeling stressed, bring back a happy memory—and put a smile on your face.

Get Enough Sleep:
We all do a better job of coping with stress and anxiety after a sound night’s sleep—but stress and a racing mind can keep you awake. For a better sleep, turn off the TV and your computer at least an hour before bedtime, and take a warm shower or bath. Dimming the lights also helps by stimulating your body’s natural production of melatonin, the hormone that induces sleep. And drinking warm milk or a cup of chamomile tea can also help you drift off into a relaxing slumber.

Have Fun: Finally, tap into the healing power of good old-fashioned fun! One of the best stress relievers around is to get out and do things you enjoy. It doesn’t have to cost money. Get together at someone’s home to play cards, have a potluck dinner, or start a book club. Check out free events at your local library, or start a mall-walking group. The more you get out, socialize, and enjoy yourself—the better you’ll feel.

So there you have it, six simple steps for relieving anxiety and stress. I hope these recommendations bring you some much-needed relaxation.

To your health,

Julian Whitaker, MD

P.S. Another powerful way to reduce stress is to go on a media diet. Limit the amount of time you spend watching the news, or reading newspapers (unless it’s the comics, of course). A media diet does take discipline, but once you institute it, your stress level will decline dramatically.

Did you know that Big Bottoms Are Good for Health?

One question a man hates to be asked is, “Does my butt look too big in this?” But researchers suggest the healthy answer could be “yes.” They believe that the type of fat women hate, the kind that collects around the hips, may offer health benefits including helping protect women against Type 2 diabetes.

The type of fat that accumulates under the skin — called subcutaneous fat — may improve sensitivity to insulin, which regulates levels of blood sugar and may protect people against developing diabetes. So, a generous bottom may mean a lower risk of developing diabetes. In addition, the fat around bottoms may also produce hormones called adipokines, which may counteract the negative effects caused by abdominal fat (also known as visceral fat).

Scientists at Harvard Medical School found even more good news for pear-shaped people: They are less likely to develop heart disease.

Study leader Dr. Ronald Kahn gave mice transplants of subcutaneous fat deep into their abdomens. The mice began to lose weight after several weeks and their fat cells shrank. The insulin levels and blood sugar also improved.

“The surprising thing was that it wasn’t where the fat was located, it was the kind of fat that was the most important variable,” said Dr. Kahn. “Even more surprising, it wasn’t that abdominal fat was exerting negative effects, but that subcutaneous fat was producing a good effect.”

Courtesy: NewsMax Health

Why you can't lose weight

Why Can't I Lose Weight?
Feel like the weight loss odds are against you? Here's why it can be harder for some people to lose weight.
By Elaine Magee, MPH, RD
WebMD FeatureReviewed by Louise Chang, MD

Have you ever felt like trying to lose extra pounds or keep them off is just more difficult for you than for other people? Recent research suggests you might not be imagining this. For some people, thanks to a combination of genetics and physiological differences, it really is easier to put on weight and harder to take it off.

Most of these people are women, who have a different genetic blueprint than men. Up until maybe 100 years ago, it was favorable for women to have extra fat stores and efficient metabolisms. This helped to ensure women's survival during times of famine and illness, and women's ability to nourish babies while pregnant and breastfeeding.

"We know for sure it's both genetic and environmental why some people are overweight and obese," says June Stevens, a distinguished professor at the University of North Carolina at Chapel Hill.

The genetic differences that determine a person's tendency to gain weight are less noticeable in environments where exercise is a part of everyday life and where there is NOT an abundance of great-tasting, affordable food. Most Americans, of course, live in the opposite situation. Stevens describes it as an "obesogenic" environment: a set of circumstances that encourages people to eat and drink more calories than they expend, and thus become obese.

Here are some of the possible reasons why the weight loss odds could be stacked against you, making it feel like you just can't lose weight:

1. You have a low resting metabolic rate, and high metabolic efficiency.
If you have a lower resting metabolic rate, your body spends fewer calories maintaining your body at rest than someone your size with a higher rate. And, if your body is metabolically efficient, it burns fewer calories while in motion.

Differences in resting metabolic rates and metabolic efficiency may explain up to about 22 pounds of weight gain, says Victoria Catenacci, MD, a researcher with the University of Colorado at Denver. This could help explain differences in normal weight vs. overweight, but many researchers believe that higher levels of excess weight (clinical obesity) are probably a result of excessive food intake and/or low physical activity.

2. You are female.
There are a number of reasons why men have the weight loss edge over women.

First of all, men have more muscle mass, compared to women, and women have a higher percentage of body fat than men. Muscle tissue burns more calories at rest than fat tissue. So it's no surprise that men's resting metabolic rate tends to be significantly higher than women's.

Also, women often deposit extra body weight in the hips, legs, and buttocks, while men tend to store extra weight in the midsection, says Robin Duncan, PhD, a postdoctoral fellow at University of California Berkeley's Department of Nutrition Science and Toxicology. Extra fat around the gut is more actively recruited during times of energy need and thus may be easier to lose than fat on the legs and hips, explains Duncan.

Further, because men tend to be larger than women, they tend to burn more calories doing the same exercise as women.

"If they both run at the same pace for one hour, the woman will burn 500 calories, for example, while the man will burn closer to 700 calories," says Catenacci.

As if this weren't unfair enough, men also seem to be better at suppressing hunger when presented with food, according to findings of a recent study.

After 23 healthy, non-obese people fasted for 17 hours, researchers used cognitive inhibition techniques to try to suppress thoughts of hunger. They found that the technique significantly lowered the desire for food only in men. Subsequent brain scans of the men showed a decrease in activation in brain regions that are known to play a role in processing our awareness of the drive to eat.

3. You experience hunger, satisfaction, and stress differently than others.
Stevens believes that differences in how people experience hunger and cope with stress are important in determining who becomes overweight and who doesn't.

"Individual genetic differences in the numerous hormones and peptides made by the gut, brain, and fat cells (that regulate appetite, hunger, and satiety) may play a big role in predisposition to obesity and difficulty losing weight,” says Catenacci.

Researchers are only beginning to understand what might be at play here, and how it affects what and how much a person eats.

4. You don't like to exercise (it could be in your genes).
According to Daniel Pomp, PhD, from the University of North Carolina at Chapel Hill, animal research suggests that 25%-50% of an individual's propensity for voluntary exercise is under genetic control.

Pomp studies mice that genetically prefer to exercise because they were bred for high levels of wheel running. Expect more research in the next few years on "exercise genes" and how they might also be at play in humans.

5. Your mother ate a high-fat diet while pregnant.
There is some preliminary research in primates that suggests eating a healthy, moderate-fat diet is important for the future weight and health status of the developing fetus, regardless of whether the pregnant mother was obese or lean.

6. What you ate as a toddler could be affecting how easily you gain weight as an adult.
Research from Raylene Reimer, PhD, RD, a researcher from the University of Calgary, has indicated that the food we eat affects how active certain genes are in our body. "In particular, we believe that our diet has a direct influence on the genes that control how our bodies store and use nutrients," explains Reimer.

In Reimer's research with rats, a group that ate a high-protein diet when young packed on much more weight and body fat as adults compared to another group of rats raised on a high-fiber diet.

More research needs to be done to understand the mechanisms at work here, but this research suggests how complex weight gain really is.

Can't Lose Weight? Focus on Health

If several of these reasons apply to you, don't get discouraged. You can't change your genes, but you can change how you interact with your environment. The positive way to proceed is to eat and exercise for the health of it. Eating mostly healthy foods, avoiding overeating, and exercising regularly is important for your overall health.

And don't beat yourself up if you can't fit into that pair of skinny jeans. The truth is that people naturally come in all sorts of shapes and sizes, says Joanne Ikeda, MA, RD, nutritionist emeritus of the University of California Berkeley nutrition science department, who has spent her career researching weight and health.

"It's so sad that we are convinced that the normal range of human body sizes and shapes should fit into a narrow spectrum when size diversity is, in fact, what naturally occurs in the human population," Ikeda says.
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Dear Friends,

..and yet another "mouthful" to ponder this weekend---which I hope will be great for you and yours!

To Your Good Health,

Jacques

Courtesy: WebMD.com newsletter