Category Archives: Nutrition

Dementia Increases Risk of Falls

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A friend recently told me that her elderly mother developed dementia after breaking her spine. Dementia is a risk factor for falls and hip fractures in elderly dementia patients. But similar to the question of which comes first the hip fracture or the fall, the question of which comes first dementia or a significant fall is something to consider.

An individual with dementia is up to three times more likely than a cognitively intact older adult to sustain a hip fracture. This might occur due to several reasons including decreased activity, osteoporosis, vitamin D deficiency, smoking, side effects from drugs given to treat dementia, or unsafe environment.

Eight-six percent of hip fractures occur in individuals over the age of 65 years. Dementia prevalence increases exponentially with age, from 3% among those aged 65 to 74 years to 19% among 75 to 84 year olds and 47% in individuals over the age of 85 years.

There is some evidence that a hip fracture can in turn lead to cognitive decline. In one study, 25 of 26 Alzheimer disease patients with hip fracture had the onset of Alzheimer disease after the hip fracture. The researchers theorize that either the hip fracture brought the dementia to clinical attention or that patients who were marginally compensated prior to the event had further cognitive deterioration.

Whether your concern is staving off dementia or reducing risk of bone fractures, make sure your diet includes plenty of antioxidant-rich fruits and veggies for vitamins and the minerals necessary for maintaining healthy bones. Vitamin B complex is vital to supporting cognition, and most Americans, especially vegetarians, are deficient in vitamin B12. So consider supplementing your diet with a B12 nutritional supplement.

7 ways to protect yourself and your loved ones from bone fractures

  1. Protection of the hip with external padding can help in the prevention of hip fracture in individuals with low bone mass or with conditions that make falls inevitable.
  2. Low body weight, secondary to poor appetite or poor health, as opposed to intentional weight loss, has been associated with increased hip fracture risk. Nutritional deficiencies can also play a role in hip fracture risk. Make sure you or your loved one is eating a nutritious diet and getting a minimum of 1500 calories each day.
  3. Vitamin D deficiency is associated with cognitive decline, dementia and bone loss. Michael F. Holick, M.D., PhD., the world’s leading expert on vitamin D says that 200 million Americans are deficient in this essential vitamin. Through Holick’s research we know that every body cell has a receptor for vitamin D, which is why it is so crucial to overall health. Vitamin D is most commonly known for helping the digestive system absorb calcium and phosphorus. In that way it helps the body build and maintain healthy bones. But it does much more. Adequate vitamin D is necessary for reducing the risk for bone disease. Vitamin D is believed to play a role in the reduction of falls, as well as reducing pain, autoimmune diseases, cancer, heart disease, mortality and supporting cognitive function. 
  4. Exercise supports muscle strength, stability and balance, which are all important for preventing falls. If your or your loved one is mobile, implement a regular exercise program, which can be as simple as walking at least 30 minutes three times a week.
  5. Stop smoking—Smoking is a risk factor for both cognitive decline and dementia, with a relative risk of 1.79 for Alzheimer disease and 1.78 for vascular dementia. Smoking also has been shown to increase risk of hip fracture in both women and men.
  6. Reduce or eliminate soft drinks from your diet. Frequent intake of soft drinks and infrequent intake of fruits and vegetables have been associated with low bone mineral density.
  7. And of course, make sure you are getting the recommended daily requirement for calcium, vitamin K, and boron, either through food or supplements.

References

  1. Evans DA, Funkenstein HH, Albert MS, et al. Prevalence of Alzheimer’s disease in a community population of older persons. Higher than previously reported. JAMA. 1989;262(18):2551–2556.
  2. 24. Melton LJ 3rd, Beard CM, Kokmen E, Atkinson EJ, O’Fallon WM. Fracture risk in patients with Alzheimer’s disease. J Am Geriatr Soc. 1994;42(6):614–619.
  3. Holick MF. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes 2002;9:87-98.
  4. Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.
  5. Slemenda C. Prevention of hip fractures: risk factor modification. Am J Med. 1997 Aug 18;103(2A):65S-71S
  6. McNaughton SA, Wattanapenpaiboon N, Wark JD, Nowson CA. An energy-dense, nutrient-poor dietary pattern is inversely associated with bone health in women. J Nutr. 2011 Aug;141(8):1516-23. doi: 10.3945/jn.111.138271. Epub 2011 Jun 8.
  7. Høstmark AT, Søgaard AJ, Alvær K, Meyer HE. The oslo health study: a dietary index estimating frequent intake of soft drinks and rare intake of fruit and vegetables is negatively associated with bone mineral density. J Osteoporos. 2011;2011:102686. doi: 10.4061/2011/102686. Epub 2011 Jul 2.

How Does Food Affect Your Mood?

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If you are a caregiver you are undoubtedly stressed. And people who are stressed typically crave and overeat soda, candy, chips, cookies, bread, pasta and icecream for a temporary lift. The problem is that eating refined carohydrates will give you a temporary fix, but your blood sugar will crash a couple hours later, leaving you tired and moody.

Bad Habits=Poor Food Choices

Along with craving refined carbs, caregivers often eat on the run—standing up, in the car, chowing down, or going through the “drive thru” lane at your favorite fast food restaurant. Do you grab a candy bar in the afternoon for a “pick-me-up”? Do you skip breakfast and grab a doughnut or bagel and coffee? Do you drink soda instead of water? Don’t feel guilty if you answered “yes” to any of these questions. It’s typical—but it’s not healthy.

Here’s a better way to reduce your stress

Neurotransmitters are the chemicals in the brain that allow neurons to communicate. They are supported by nutritious foods and are depleted by lack of sleep, poor eating habits, and certain drugs and environmental toxins. The important thing that caregivers need to know is that we can support our neurotransmitters with healthy eating habits. In turn, our neurotransmitters will help support our mood, energy, ability to sleep well, and perform at our best.

Here are the most important neurotransmitters and the foods that support them

1. Serotonin is necessary for a stable mood.

A deficiency can result in:

  • Depressed or irritable mood, sudden tears
  • Insomnia and anxiety
  • Binge eating
  • Overactive mind
  • Low tolerance to stress
  • Decreased immune function

Foods that enhance serotonin: Soy, turkey, cheese, cottage cheese, avocado, meat, comfort food (mashed potatoes, macaroni and cheese)

2. Dopamine keeps us focused and motivated.

A deficiency can result in:

  • Depressed mood
  • Excessive sleeping
  • Weight gain, obesity
  • Lack of energy
  • Lack of enjoyment
  • Low libido
  • Nicotine addiction

Foods that enhance dopamine: Meat, wild game, eggs, chocolate, blueberries, yoghurt, milk, soy, cheese, seeds and nuts, beans and legumes

3. Norepinephrine is responsiblie for stimulatory responses in the body.

A deficiency can result in:

  • Depressed mood
  • Poor sleep
  • Fatigue, low energy
  • Poor memory/focus
  • Apathy

Foods that enhance norepinephrine: almonds, apples, avocado, bananas, beef liver, cheese, fish, green veggies, lean meat, nuts, grains, pineapple, poultry, tofu

4. GABA is responsible for helping us to relax and reduce anxiety.

A deficiency can result in:

  • High anxiety, panic, worry
  • “Monkey mind”
  • Difficulty falling and staying asleep

Foods that enhance GABA: Green tea, almonds, bananas, beef liver, broccoli, brown rice, halibut, lentils, oats, oranges, spinach, walnuts, whole grains

How to boost your neurotransmitters

  • Eat a serving of high-quality protein with every meal and snack. Focus on complex carbohydrates, and eliminate junk foods (refined carbs).
  • Enjoy unlimited amounts of fresh veggies.
  • Eat a good breakfast!
  • Eat 3 balanced meals and 1-2 healthy snacks per day.

Recommended Reading

  1. The Mood Cure, Julia Ross, MA
  2. The Edge Effect: Achieve Total Health and Longevity with the Balanced Brain, Eric Braverman, MD
  3. The Chemistry of Joy, Henry Emmons, MD

Antioxidants: Are they protective against dementia and stroke?

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The journal Neurology recently published a study indicating that antioxidants do not reduce stroke or dementia risk. This study contradicted what other studies have shown and I want to present the opposing viewpoint.

“These results are interesting because other studies have suggested that antioxidants may help protect against stroke and dementia,” said study author Elizabeth E. Devore, ScD, of Harvard Medical School in Boston and Erasmus Medical Center in Rotterdam, Netherlands. “It’s possible that individual antioxidants, or the main foods that contribute those antioxidants—rather than the total antioxidant level in the diet—contribute to the lower risk of dementia and stroke found in earlier studies.”

Devore add that “This differed from an Italian study that found the higher total antioxidant levels were associated with a lower risk of stroke, where the variation from coffee and tea was lower, and the contribution from alcoholic beverages, fruits and vegetables was higher.”

The study followed more than 5,000 participants aged 55 years and older who provided information about their diets. Devore pointed out that most (90%) of the difference in the antioxidant levels in people’s diets was due to how much tea or coffee they consumed.

Researchers from the University of Scranton found that coffee is the number one source of antioxidants in the US diet. Study leader, Joe Vinson, Ph.D., said “Americans get more of their antioxidants from coffee than any other dietary source. Nothing else comes close.”

Sure, coffee offers some antioxidant protection. But you can get more bang for your buck with 5 to 7 servings of fruits and vegetables every day.

How many fruits and vegetables do you eat each day?

If you’re like most Americans, you’re probably not getting the recommended five to seven servings. Now more than ever we know why getting your greens, blues, reds, oranges and yellows is absolutely essential to good health and longevity.

Just like people, fruits and vegetables come in a variety of shapes, sizes and colors. And it’s the colors that identify many of the bioactive substances called phytonutrients that give us antioxidant protection and other special health benefits.

What are phytonutrients?

Phyto comes from the Greek word that means plant. Phytonutrients are the natural chemicals found in all plant foods—including grains, nuts and seeds—that help fine-tune all bodily functions and support our health. Phytonutrients contain potent antioxidants and other compounds that help slow down the aging process and prevent chronic diseases, including cardiovascular disease, diabetes and some cancers. On a day-to-day basis, phytonutrients help boost our immunity and support our overall well being, so we feel energized, uplifted and have a sparkle in our eyes.

How do phytonutrients reduce risk of disease?

  • Provide antioxidant protection
  • Support healthy immune response
  • Convert to vitamin A (from alpha- and beta-carotene)
  • Support healthy estrogen metabolism

Proven results

The scientific community has produced a large body of research showing the potential of these super nutrients. Compared with people who eat few fruits and vegetables, populations that consume a large variety and generous amounts of plant foods enjoy longevity and reduced risk of disease.

Take for example the people of Okinawa, who live on an island between Japan and Taiwan. They have a long life expectancy, numerous centenarians, and a low-risk of age-associated diseases. Their diet is low in calories, fat, sugar, salt, and meat and dairy products. Instead, Okinawans eat fish, tofu, whole grains, and lots of fruit, dark green leafy vegetables, onions, green peppers, sea vegetables and sweet potatoes—which are all dense in phytonutrients and antioxidants. These islanders are known for a low-stress, carefree and relaxed attitude. Their rates of stroke, dementia, cancer and heart disease are also the lowest in the world. For every 100,000 people in Okinawa, 30 have passed their 100th birthday, one of the highest rates in the world.

Free radicals and antioxidants

You’ve heard the terms a million times, but what exactly are they?

Free radicals are dangerous, highly reactive, unstable molecules that produce oxidative stress or cellular damage throughout the body, and play a primary role in the aging process. It’s impossible to be alive and not have some free radical damage—because free radicals are produced by normal processes in the body (like the release of adrenaline), and from environmental sources such as ultraviolet radiation, tobacco smoke, food additives and other pollutants.

You’ve seen what happens to an apple that sits on the counter for too long. It turns brown, just like the rusty nail that has been exposed to sun and rain. These are examples of oxidation. Once free radicals are released they multiply geometrically in chain reactions causing oxidative damage, unless they are stopped by antioxidants.

Antioxidants are molecules that donate an electron to the free radical. The free radical stabilizes and stops wreaking havoc in the body. Vitamins C and E are well-known antioxidant vitamins, and phytonutrients exert antioxidant protection, as well.

It’s important to get a variety of phytonutrients

Every plant contains several types of phytonutrients. These phytonutrients work synergistically with each other and with the phytonutrients in other plants to produce the beneficial effects in your body. This is why it’s important to eat a varied diet containing fruits and vegetables of all colors of the rainbow. For example, scientists are discovering that if the only vegetable you ate for dinner was carrots, the amount of antioxidant protection you’d get, and your body’s ability to convert alpha-carotene to vitamin A would be far less than if you ate carrots and kale and broccoli at the same meal.

The Okinawans enjoy their tea. But they also include plenty of vegetables and fish in their diet, which is something that is making headlines right now in regard to the benefits of the Mediterranean diet.

 

 

 

 

 

References

  1. Elizabeth E. Devore, ScD., et al. “Total antioxidant capacity of the diet and major neurologic outcomes in older adults” Neurology Feb 20th, 2013. 10.1212/WNL.0b013e3182840c8

 

  1. Middleton LE, Yaffe K. Targets for the prevention of dementia. J Alzheimers Dis. 2010;20(3):915-24. doi: 10.3233/JAD-2010-091657.

 

  1. Willcox DC, Willcox BJ, Todoriki H, Suzuki M. The Okinawan diet: health implications of a low-calorie, nutrient-dense, antioxidant-rich dietary pattern low in glycemic load. J Am Coll Nutr. 2009 Aug;28 Suppl:500S-516S.

 

An Avocado A Day Does A Body Good

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I’ve never liked them, but after reading the newly released study done by the National Health and Nutrition Examination Survey (NHANES), a program of the Centers of Disease Control and Prevention (CDC), I am inclined to force myself to develop a taste for avocados—-or at least try.

The study followed more than 17,000 American adults for 7 years and found that the people who ate any amount of avocados over a 24-hour period had better overall diets and health indicators than those who did not eat avocados.

On average, the avocado consumers in the survey ate about one half of a medium-size avocado, with men eating slightly more than women.

What’s so special about avocados?

They contain 6 vitamins (A, C, D, E, K and the B complex), monounsaturated fats, potassium, magnesium, and lutein, an antioxidant carotenoid that is important for supporting eye and skin health.

In the study, the avocado consumers showed significant numerous health indicators:

  • Higher intakes of important nutrients including 36% more dietary fiber, 23% more vitamin E, 13% more magnesium, 16% more potassium and 48% more vitamin K than non-consumers.
  • Significantly higher intakes of “good” fats (18% more monounsaturated and 12% more polyunsaturated) and total fats (11% more) than non-consumers, although average caloric intake of both groups was the same.
  • Significantly lower BMI values than non-consumers.
  • Significantly smaller waist circumference measures than non-consumers (an average of 4 cm smaller).
  • They weighed significantly less than non-consumers (an average of 7.5 pounds less).
  • Significantly higher HDL (“good”) cholesterol levels.
  • The study found that avocado consumers had a 50% lower odds ratio for metabolic syndrome compared to non-consumers. Metabolic syndrome is a name given to a group of risk factors which, when they occur together, increase the risk for coronary artery disease, stroke and type-2 diabetes.

Recipes

Everyone knows about guacamole and adding avocado to your salad or sandwich. But there are loads of other ways to enjoy avocados. Here are a few recipes to try:

Tropical Salsa

  • 3/4 cup(s) diced fresh or juice-packed pineapple
  • 1/4 cup(s) finely chopped red onion
  • 1/4 cup(s) finely chopped red bell pepper
  • cup(s) lightly packed cilantro, chopped
  • 3 tablespoon(s) lime juice
  • 1 tablespoon(s) honey, or to taste
  • 1/4 teaspoon(s) hot pepper sauce, or to taste
  • Pinch of salt
  • 1 ripe avocado

Directions

  1. Put ingredients except avocado in a serving bowl. Just before serving, dice avocado, add and gently mix.
  2. Serve with lean fish, meat or poultry.

Orange and Avocado Salad

  • 3 tablespoon(s) freshly squeezed orange juice
  • 5 1/2 tablespoon(s) olive oil
  • 1 tablespoon(s) fresh lemon juice
  • 5 1/2 teaspoon(s) sugar
  • 1 teaspoon(s) Dijon mustard
  • 1/2 teaspoon(s) salt
  • 1/2 teaspoon(s) pepper
  • 1 navel orange
  • 1 ripe avocado
  • 1 bag(s) (10 oz) salad blend
  • 3 scallions, thinly sliced

Directions

  1. Dressing: Whisk orange juice, oil, lemon juice, sugar, mustard, salt and pepper in a medium-serving bowl to blend.
  2. Cut peel and white membrane off orange. Cut in half lengthwise; slice crosswise.
  3. Cut avocado in half lengthwise around seed; rotate halves to separate. Scoop out seed with a spoon. Place halves cut side down; pull off skin.
  4. Slice avocado and add to bowl with dressing along with orange, the salad blend and scallions; toss gently to mix and coat.

– See more at: http://www.womansday.com/food-recipes/30-awesome-avocado-recipes-36194

Yummy Tomato Soup 

  • (11-in. diameter) flour tortillas
  • ½ cup 
diced red bell pepper
  • ½ cup 
diced green bell pepper
  • ⅓ cup 
chopped onion
  • 3 Tbsp. 
butter
  • 8 
eggs
  • ¼ tsp. 
salt
  • ½ cup 
shredded low-fat pepper jack cheese
  • 1 
ripe, Fresh California Avocado seeded, peeled and diced
  • Sour cream for garnish

Tomatillo or tomato salsa for garnish

Directions

  1. Wrap tortillas in foil; warm in a 400 degree F oven.
  2. While the tortillas heat, sauté bell pepper and onion in butter until soft, about 5 minutes.
  3. Meanwhile beat together eggs and salt.
  4. When vegetables are done, pour egg into pan; gently stir in avocado.
  5. Cook, over medium-low heat, stirring constantly, until soft curds form, about 3 minutes.
  6. Put 1/4 of the egg mixture down the center of one warmed tortilla; sprinkle with 2 tablespoons cheese.
  7. Fold in top and bottom of each tortilla.
  8. Roll up from side.
  9. Repeat with each tortilla.
  10. Garnish each burrito with a dollop of sour cream and a spoonful of salsa.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

For more recipes visit: http://www.californiaavocado.com/home/

I bought a couple of avocados today, and I even smashed one and put it on top of my veggie burger. Not bad. I think I’m converted.