Changing Your Diet May Lower Your Alzheimer's Disease Risk

Can a change in your diet lower your Alzheimer's Disease risk?

The answer may be yes, according to Yian Gu, an associate research scientist at Columbia University in New York City.

Past research has shown that you can reduce your risk of developing Alzheimer's Disease by 65% by eating a Mediterranean type of diet and exercising regularly. Since the Mediterranean type of diet is low in red meats and high in fish, nuts and vegetables, this study focused on the amount of omega-3 fatty acids in the diets of dementia free seniors over the age of 65.

One of the characteristics of having a high risk of developing Alzheimer's Disease, is a high blood level of beta amyloid protein. This protein is a major component of amyloid deposits in the brain, which is a hallmark of the disease.

After studying 1,200 dementia free seniors over the age of 65, the results indicate that "regardless of age, gender, ethnicity and educational background, the more omega-3 fatty acids consumed, the lower the beta amyloid levels found in the blood." These healthy seniors got most of their omega-3 fatty acids from fish, poultry, margarine, nuts and salad dressing.

In other words, eating more foods high in omega-3 fatty acids reduces the amount of beta amyloid protein in your blood stream, which in turn reduces your risk of developing Alzheimer's Disease.

Alzheimer's does occur in my family over the age of 70. This is one of the reasons that I have changed my diet to eating more cold water fish. I now seldom eat red meats, and consume 3 servings a week of Brisling Sardines. The fish that are highest in omega-3 fats and low in mercury are sardines, herring and wild salmon.

Other foods high in omega-3 fats are

1. Ground Flax seed
2. Chia Seeds
3. Walnuts
4. And cooked soybeans

Omega-3 fatty acids are not only good for your heart, but also good for your brain's health and fitness. Eat more foods high in omega-3 fatty acids and live long and prosper.

Charles

Reference:

Doctor's Lounge: " Eating More Foods Rich in Omega-3s May Lower Alzheimer's Risk: Study "
The FASEB Journal: " Role of the beta-amyloid protein in Alzheimer's Disease "
WebMD: " Beta-Amyloid May Identify Alzheimer's Disease "

Skip The Red Meat For A Healthy Diet

If you are looking for a heart and cancer healthy diet, then it is best that you skip the red meat.

The Harvard School of Public Health issued a press release that states "...that red meat consumption is associated with an increased risk of total, cardiovascular, and cancer mortality."

This conclusion is based on the Harvard researchers observing 37,698 men from the Health Professionals Follow-up Study for 22 years, and 83,644 women from the Nurses' Health Study for 28 years. At the start of the study, both groups were free of cardiovascular disease and cancer. The participants completed questionnaires every four years to allow the researchers to assess their diets.

Study Results

The results indicated that

1. Regular consumption of red, especially processed red meat, was associated with an increased mortality risk.
2. One daily serving of unprocessed red meat was associated with a 13% increase in mortality risk.
3. One daily serving of processed red meat was associated with a 20% increase in mortality risk.

What is in Red Meat That Makes It Unhealthy?

Some of the ingredients in red meat and processed red meat that are linked to an increased risk of developing cardiovascular diseases and cancer are

1. Heme iron
2. Saturated fat
3. Sodium
4. Nitrites
5. And carcinogens formed during cooking.

What are healthy alternatives to Red Meat?

Replacing the red meat with a healthier protein source was associated with lowering the mortality risks by

1. 7% with fish
2. 10% with legumes
3. 10% with low fat dairy products
4. 14% with poultry
5. 14% with whole grains
6. And 19% with nuts.

What is Red Meat?

Red meat is dark in color when it is raw. Some examples include

1. Beef
2. Lamb
3. And Pork

What are Processed Red Meats?

Processed red meats have been treated by smoking, salting, curing and having preservatives added to them. Some examples are

1. Hot dogs
2. Bacon
3. Ham
4. And Deli Meats

According to the American Institute for Cancer Research, consuming more than 18 ounces of red meat each week increases your risk of developing colorectal cancer. If you still want to keep red meat in your diet, try to reduce your consumption to less than 18 ounces each week of cooked red meat, which is equivalent to 24 ounces of raw red meat.

Mediterranean Style Diet - The Healthy Diet Choice

For improved health and fitness, it is best to use the Mediterranean type of diet, which is considered one of the healthiest diets to follow. The Mediterranean type of diet includes

1. Lots of fruits and vegetables
2. Nuts
3. Legumes
4. Whole grains
5. Fish
6. Extra virgin olive oil
   
7. And small amounts of red wine.

Charles

References:

Harvard School of Public Health Press Release: Red Meat Consumption Linked to Increased Risk of Total, Cardiovascular, and Cancer Mortality

American Institute for Cancer Research: Red and Processed Meats: The Cancer Connection

My Sardines Recipe

When I was younger, I couldn't understand how my dad could eat sardines. I just couldn't stomach those little critters. But now that I am older, I have developed a taste for these little and nutritional fish.

This is how I eat them.

Sardines Recipe

1 3.75 oz can King Oscar Brisling Sardines Mediterranean Style
1 Town House Italian Herb Flatbread Crisps for each sardine
Mustard - your choice of the type of mustard

I place 1 sardine on a flatbread crisp and top with a dash of mustard. I do this for each sardine in the can. That's it. I eat each sardine crisp one at a time and savor the flavor. I find that these sardines are actually fairly mild. However, it may also be that since I'm older now, my tasting ability may have subdued. But I like this nutritional snack.

Sardines Nutrition

According to Whole Foods, this snack will give you your daily requirements of vitamins B12 and D. In addition, you also get:

• 87% of Omega-3 fatty acids
• 78% of tryptophan
• 45% of excellent quality protein
• 30% of phosphorus
• 20% of vitamin B3
• and 17% of vitamin B2

The back of the can also states that you get

• 20% of your calcium needs
• 8% vitamin A
• and 4% of iron

Sardines are also very low in mercury, and they are not an endangered species. Since the larger fish like tuna are being over fished, the herring (sardine) population is actually increasing in the ocean.

Charles

Another Reason To Eat A Healthy Diet

Science has found another good reason to eat a healthy diet.

A study that is published in PLoS Medicine shows that people with a genetic predisposition for cardiovascular disease can substantially lower their heart attack risks with a diet composed mostly of vegetables, fruits and berries. Actually, the study states that these people can reduce their heart attack risks to the same level as those without a genetic predisposition for cardiovascular disease by eating a healthy diet high in fruits and vegetables.

The research indicates an important link between genetics and diet concerning cardiovascular disease. It is recommended that we eat more than 5 servings of fruits and vegetables each day for good health.

Previous studies have shown that a Mediterranean type of diet, which is high in fruits and vegetables, in conjunction with daily exercise can improve heart function, and reduce the risks of Alzheimer's disease. You can also find additional Benefits of the Mediterranean Diet at WebMD.

Charles

Best Way To Lose Weight And Keep Your Weight Off

What is the best way to lose weight and keep your weight off. We can get good weight loss tips from those that have achieved their weight loss goals. A good place to look is the National Weight Control Registry. This registry includes people who have lost more than 30 pounds and kept their weight off for at least a year. Another source of good information is research results.

The first lesson is that you don't want to lose your weight too quickly. Research has shown that those who slowly decrease their weight by 1 or 2 pounds each week, and keep it off for at least 2 years are most likely to keep their slim figure for the rest of their life. Also, according to the American Family Physician:

• 98% of adults who successfully maintain their weight loss have modified their eating habits.
• 94% have increased their level of physical activity, especially walking.
• 78% eat a healthy breakfast every day.
• 75% weigh themselves weekly.
• 62% watch less than 10 hours of television per week.

We find similar results from the National Weight Control Registry. Their secrets include:

• Exercise - These people burn about 400 Calories per day. This is equivalent to 60 minutes of brisk walking or 35 minutes of jogging. I personally recommend 20 minutes of an interval training routine.
• Eat fewer calories - they consume about 1400 calories each day.
• Watch less TV
• Limit fast food usage, cut back on sweets and sugar and eat more fruits and vegetables.

Research has also shown that low-fat weight loss strategies simply don't work. Those that have tried have actually gained weight on this strategy.

A Mediterranean type of diet appears to work best as far as diet is concerned. The Mediterranean type of diet includes a lot of fruits, vegetables, nuts, whole grains and fish. Studies have shown that those on a low-fat diet gain weight, while those on a Mediterranean diet lose weight. In addition, only 20 percent on the low fat diet stay on that diet, while half on the Mediterranean diet remain on that diet plan.

Additional Weight Loss Tips

Lose Weight Slowly and Set Realistic Goals - If you cut your intake by just 100 calories each day, which is equivalent to an apple, and exercise for 20 to 30 minutes each day, you can weigh 20 pounds less in one year. Remember that those who lose slowly over a long period of time are most likely to keep their weight off.

Be More Physically Active and Watch Less TV

Keep Track of Your Weight - According to PsychCentral, those that keep track of their weight most often are also those most likely to keep their weight off.

Stay Away From Foods That Spike Your Blood Sugar And Insulin - Foods that spike your blood sugar and insulin quickly, and then crash to low levels contribute to weight gain. Stay away from white bread, white rice, and other processed grain products. Instead eat whole grains, brown rice, steel-cut oats, hulled barley, whole grain breads and pasta, beans, nuts, fruits and vegetables.

Eat Foods With Good Fats - Foods like seeds and nuts contain essential fatty acids that are not only healthy, but help to make you fell full. Also use extra virgin olive oil and canola oils.

Drink More Water - Water helps your to feel full and it has no calories.

Reference: How To Get To Your Healthy Weight

Charles

Burn-Tummy-Fat.com

Benefits of the Mediterranean Diet from WebMD

" Benefits of the Mediterranean Diet " by Kathleen Zelman of WebMD is a good summary of the health benefits of the Mediterranean Diet combined with physical activity.

Recent studies have shown that the Mediterranean Diet provides thousands of micronutrients, antioxidants, vitamins and minerals that help protect against cancer, heart disease and Alzheimer's disease. The fiber in this diet also slows down digestion, which prevents wild swings in blood sugar, reduces insulin resistance and improves insulin sensitivity, according to the article.

You can increase life expectancy and your health that by not smoking, eating a Mediterranean type of diet, drinking alcohol in moderation and doing 30 minutes of daily, moderate exercise.

Exercise-To-A-Healthier-Life.com

Mediterranean-Style Diet Improves Heart Function

A study published in Circulation: Cardiovascular Quality and Outcomes reports that people who follow a Mediterranean-Style diet may have a reduced risk of heart disease by maintaining heart rate variability. This means that the autonomic system controlling a person's heart rate works better in people who eat a Mediterranean-type of diet. This reduces their risks of coronary artery disease and sudden death.

By studying twins, the study showed that even with a genetic predisposition to cardiovascular disease, eating a Mediterranean-style diet can improve heart function, and reduce the risk of heart disease and sudden death.

Exercise-To-A-Healthier-Life.com

Mediterranean Diet And Your Brain

In the article titled " Mediterranean Diet May Help Keep You Smarter ", it is reported that adhering to a Mediterranean Diet - olive oil, whole grains, fruit, vegetables and fish - may protect aging brains from damage linked to cognitive problems. This is the result of a study conducted by Dr. Nikolaos Scarmeas of Columbia University Medical Center in New York City.

The study involved 712 men and women averaging 80 years of age. People who followed a Mediterranean Diet moderately well were 21 percent less likely to have brain damage than pelple who did not follow a Mediterranean Diet regimen. Those who followed this diet most closely had a 36 percent reduced risk compared to those who followed it the least.

In a earlier study, it was shown that a Mediterranean Diet combined with exercise could help lower the risk for Alzheimer's Disease. This is probably the result that those who eat the healthiest have the fewer number of brain infarcts associated with cognitive decline.

"Boosting plant food intake can improve heart health and reduce body weight, but now it appears it may aid brain health."

Charles

Exercise And Mediterranean Diet Reduce Risks Of Alzheimer's Disease

Exercise-To-A-Healthier-Life.com

Research conducted by Dr. Nikolaos Scarmeas and his colleagues at the Columbia University Medical Center shows that eating properly and being physically active reduces our risks of Alzheimer's disease: "Exercise and Mediterranean-type Diet Combined Appear to be Associated with Lower Risk for Alzheimer's Disease."

Results of the study indicate

• Living on a Mediterranean style diet reduces our risks of Alzheimer's disease by about 40%.
• Being physically active reduces our risks of Alzheimer's by 33%.
• If we combine a Mediterranean-type of diet with a physically active life style, we reduce our risk of the disease by 60%.

A Mediterranean Style Diet is high in

• Fish
• Fruits
• Nuts
• Legumes
• Vegetables
• Whole Grains
• Extra Virgin Olive Oil
• With Small Amounts of Red Wine

As Dr. Scarmeas states, good health and fitness really do come down to eating properly and staying active.

Charles