Tagged with 'dementia'

Your cell membranes depend upon phosphatidylcholine. And those membranes are everywhere! Read more about the important role of this key biochemical.

Noteworthy tips for reducing your risk of Alzheimer's Disease.

It seems like every week I come across a different article reporting the role nutrition plays in dementia and Alzheimer’s disease, and vitamin D is one that is talked about very frequently. There’s a chance Vitamin D may protect the aging brain against dementia and Alzheimer's disease, and on the flip-side, people with the highest levels of vitamin D show a decrease in incidences of degenerative diseases.

Vitamin D is synthesized by the body when exposed to sunlight, and it stimulates more than 900 genes in human physiology—most of which reside in the brain. These genes relate to activities like reducing inflammation, strengthening nerve cells, and helping the brain rid itself of viruses.

The link between Vitamin D, the Nervous System, and the Brain

Vitamin D is critical for normal functioning of the nervous system because of the variety of roles it plays. For example, vitamin D is important in the synthesis of a number of neurotransmitters, such as dopamine, serotonin, catecholamines and acetylcholine. It has also been proposed vitamin D protects against age-related inflammatory changes in a section of the brain called the hippocampus.

How Much Vitamin D?

It's not quite clear how much vitamin D is enough for good health (measured by blood levels). Most experts have concluded the minimum level is between 20 and 30 ng/mL. Checking your vitamin D is a routine blood test your health care provider can easily do.

Where does Vitamin D come from?

Very few foods in nature contain vitamin D. The flesh of fatty fish, such as salmon, tuna, and mackerel, and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks.

Older individuals are particularly at risk of vitamin D deficiency because they may eat a diet with less than adequate vitamin D, have a limited ability to metabolize the vitamin, and have limited exposure to sunlight. Talk to your health care provider if you're interested in having your vitamin D levels checked or taking a vitamin D supplement.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Ginkgo biloba is the world’s oldest living species of tree — they can live as long as 1,000 years! The leaves of the tree are used in modern herbal medicine, and with as long as it has been around, no wonder the list of uses for this herb is a mile long.

Although the list of uses for ginkgo biloba is long, there are three health related conditions in which there’s fairly reliable and relatively consistent scientific data showing a health benefit.

Age-Related Cognitive Decline

Because ginkgo biloba seems to effect the brain, many of its uses involve issues related to memory. If you evaluate the research out there on this subject, it is conflicting whether or not ginkgo may slow down Alzheimer’s disease, dementia, or age-related cognitive decline — one large study found it ineffective, but several smaller studies have shown it effective.

When shown effective, taking ginkgo leaf extract by mouth seemed to improve thinking skills in some elderly people with mild to moderate age-related memory loss or thinking problems. Ginkgo leaf extract also modestly improved short-term visual memory and speed of mental processing in non-demented people with age-related memory loss.

Glaucoma

In a particular type of glaucoma called normal tension glaucoma, ginkgo may help improve vision; more specifically it may partially reverse visual field damage. The double-blind study used a supplement of standardized extract ginkgo biloba in the amount of 40 mg three times a day for four weeks.  

Intermittent Claudication

Claudication is muscle pain (ache, cramp, numbness or sense of fatigue) caused by narrowing arteries which results in too little blood flow during exercise. It generally affects the blood vessels in the legs (typically in the calf muscle), but claudication can also affect the arms.  

One research trial that compared dosages of 120 mg and 240 mg of ginkgo demonstrated a substantial therapeutic benefit on pain-free walking distance with the higher dosage. Two placebo-controlled trials,with a total of 190 patients with intermittent claudication, showed improved walking distance and decreased pain in patients with peripheral vascular disease.

It may take longer than three months for ginkgo to have a beneficial effect in people with intermittent claudication.

Bottom Line: As with many supplements, there is promising research taking place, and more time and more research are still needed before coming to a definite conclusion. If you are interested in taking ginkgo biloba, talk to your health care provider.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

U.S. National Library of Medicine. National Institutes of Health. Medline Plus. Ginkgo.

National Center for Complementary and Alternative Medicine. Herbs at a glance; Ginkgo.

Quaranta L, Bettelli S, Uva MG, et al. Effect of Ginkgo biloba extract on preexisting visual field damage in normal tension glaucoma. Ophthalmology 2003;110:359-62.

Schweizer J, Hautmann C. Comparison of two dosages of ginkgo biloba extract EGb 761 in patients with peripheral arterial occlusive disease Fontaine's stage IIb. A randomised, double-blind, multicentric clinical trial. Arzneimit-telforschung. 1999;49:900–4.

Peters H, Kieser M, Holscher U. Demonstration of the efficacy of ginkgo biloba special extract EGb 761 on intermittent claudication—a placebo-controlled, double-blind multicenter trial. Vasa. 1998;27:106–10.

Bauer U. 6-Month double-blind randomised clinical trial of Ginkgo biloba extract versus placebo in two parallel groups in patients suffering from peripheral arterial insufficiency. Arzneimittelforschung. 1984;34:716–20.

Olive oil truly is liquid gold with its many health benefits. Considered the most important component of the traditional Mediterranean diet, this extraordinary fruit juice and its effects are still not fully understood. Yet some of the ways olive oil can preserve and improve human health have been firmly established.

Here are the five most scientifically supported health benefits of olive oil today.

1. It Can Help Lower Your “Bad” Cholesterol

Low Density Lipoprotein (LDL), also known as the body’s “bad cholesterol,” transports and deposits cholesterol in the tissues and arteries, which can eventually cause plaque and block the artery. Monounsaturated fats can lower LDL thus protecting against atherosclerosis (hardening of the arteries). Plus, monounsaturated fat does not negatively affect the levels of High Density Lipoproteins (HDL) known as the “good cholesterol,” which carries all cholesterol away from the arteries. High levels of HDL are associated with a decreased risk of heart disease.

Olive oil is one of the best sources of monounsaturated fats and has the advantage of being less susceptible to oxidation. In addition, oleic acid, a fatty acid abundant in olive oil, appears to also protect from oxidation of LDL.

It is important to mention, to achieve this reduction in bad cholesterol you cannot just add olive oil to a diet high in saturated and trans fats and expect a miracle. You must replace the unhealthy fats with olive oil in combination with a Mediterranean-style diet.

2. Olive Oil Can Help Lower Your Blood Pressure

Several studies for different age groups, and with a large number of participants, have found the consumption of olive oil is associated with a decrease in blood pressure.

The SUN study with over 6,000 participants found olive oil intake reduced the incidence of hypertension in men, while another Spanish study published in the American Journal of Hypertension found a diet containing polyphenol rich olive oil reduced blood pressure in young women with mild hypertension.

Results from the Greek component of the EPIC study (European Prospective Investigation into Cancer and Nutrition) which included over 28,500 volunteers concluded olive oil intake is inversely associated with both systolic and diastolic blood pressure. While it appears the polyphenols in the olive oil may be responsible for this action, researchers have demonstrated that oleic acid; a fatty acid in olive oil may also induce this lowering effect.

3. Eating Olive Oil Can Help Prevent Cancer

Olive oil consumption has been associated with a reduced risk of cancer. A review conducted last year by Greek researchers from the University of Athens looked at 19 observational studies, with over 36,000 participants, and found higher rates of olive oil consumption were associated with lower odds of having any type of cancer. Another review of 25 epidemiological studies concluded that “preferring olive oil to other added lipids, particularly those rich in saturated fats, can decrease the risk of upper digestive and respiratory tract neoplasms, breast and, possibly, colorectal and other cancer sites.”

4. It Protects from Oxidative Damage

Oxidative damage occurs when your body doesn’t have enough antioxidants to protect against the damaging free radicals. Apart from the beneficial monounsaturated fats in olive oil and specifically oleic acid, olive oil also contains polyphenols. Polyphenols are phytochemicals, components that have antioxidant activity. The specific type of polyphenols found in olive oil appear to protect the oxidation of LDL cholesterol in the body.

Researchers for the Eurolive Study Group found that consumption of olive oil at real-life doses of about 2 tablespoons per day improved the fatty acid profile in LDL, associated with a reduction of the oxidative damage to lipids. It appears that oxidized LDL is a major contributor to atherogenesis; the process of plaque buildup in the arteries that eventually can lead to atherosclerosis (hardening of the arteries).

This is an approved claim for olive oil in the European Union: “Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.”

It is important to note that only polyphenol rich extra virgin olive oils may have this effect, not refined olive oil, which does not contain these substances.

5. Olive Oil Can Help Cognitive Function

Although olive oil is better known for its protection against heart disease and cancer, there is an emerging amount of research regarding the effect of olive oil on cognitive function and, specifically, on cognitive decline associated with aging.

Generally, the type of fat consumed can affect cognitive function. A study from Brigham and Women’s Hospital, a teaching affiliate of Harvard Medical School, analyzed data from 6,000 women over the age of 65, a subset of the Women’s Health Study. They found women who consumed the highest amount of monounsaturated fats, which can be found in olive oil, had better patterns of cognitive scores over time.

But it appears olive oil specifically has a protective effect. Results from the Three City Study, an ongoing multicenter study of vascular risk factors for dementia using information from almost 7,000 participants, showed individuals who had moderate to intensive use of olive oil had lower odds of cognitive deficit for verbal fluency and visual memory compared to individuals who had never used olive oil.

How much of a good thing?

When looking at the different studies in regards to the protective effect of olive oil for various conditions the amount generally ranges between 25 and 40 grams per day, or about 2-3 tablespoons.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. High-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations http://ajcn.nutrition.org/content/70/6/1009.full

2. Effects of Monounsaturated Fatty Acids on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis http://www.karger.com/Article/FullText/334071

3. The effect of olive oil polyphenols on antibodies against oxidized LDL. A randomized clinical trial. http://www.clinicalnutritionjournal.com/article/S0261-5614(11)00029-X/fulltext

4. Elevated Circulating LDL Phenol Levels in Men Who Consumed Virgin rather Than Refined Olive Oil are Associated with Les Oxidation of Plasma LDL. http://jn.nutrition.org/content/140/3/501.long

5. Low Fat and High Monounsaturated Fat Diets Decrease Human Low Density Lipoprotein Oxidative Susceptibility In Vitro. http://jn.nutrition.org/content/131/6/1758.full

6. Olive oil consumption and reduced incidence of hypertension: The SUN study. http://link.springer.com/article/10.1007%2Fs11745-004-1352-x?LI=true

7. Olive oil, the Mediterranean diet, and arterial blood pressure: the Greek European Prospective Investigation into Cancer and Nutrition (EPIC) study. http://ajcn.nutrition.org/content/80/4/1012.abstract

8. Olive oil consumption and reduced incidence of hypertension: The SUN (Seguimiento University of Navarra) study. http://link.springer.com/article/10.1007%2Fs11745-004-1352-x?LI=true

9. Oleic acid content is responsible for the reduction in blood pressure induced by olive oil. http://www.pnas.org/content/105/37/13811.abstract

10. Virgin olive oil reduces blood pressure in hypertensive elderly subjects http://www.clinicalnutritionjournal.com/article/PIIS026156140400024X/fulltext  

11. Olive oil intake is inversely related to cancer prevalence: a systematic review and a meta-analysis of 13,800 patients and 23,340 controls in 19 observational studies. http://www.lipidworld.com/content/10/1/127

12. Olive oil and Cancer Risk: an Update of Epidemiological Findings through 2010 http://www.benthamscience.com/cpd/contabs/contents.php?JCode=CPD&Vol=00000017&Iss=00000008#3167024

13. Olive Oil and Cognition: Results from the Three-City Study http://www.hal.inserm.fr/docs/00/41/39/95/PDF/inserm-00413995_edited.pdf

14. Dietary fat types and 4-year cognitive change in community-dwelling older women. http://onlinelibrary.wiley.com/doi/10.1002/ana.23593/abstract

Article courtesy of Olive Oil Times.

Exciting findings! 

A flurry of new studies is raising hope green tea may someday be a potent weapon in the fight against Alzheimer’s disease and other forms of dementia.  Although the studies differ widely in technique, all focus on ways polyphenol compounds in green tea affect important areas of the brain. 

The studies used extracts of green tea---notably a polyphenol compound called EGCG (epigallocatechin-3-gallate), but experts say similar benefits could be gained simply by sipping tea (1).

“As some research has revealed the potential benefit of selected vitamins and fatty acids in promoting cognitive function, recent studies on flavonoids, which are phytochemicals especially rich in plant foods like berries and tea, show they too may act to promote brain performance and/or reduce the risk for neurodegenerative conditions,” says Jeffery Blumberg, PhD, director of Tufts’ HNRCA Antioxidants Research Laboratory (1).

Very Exciting Findings from Several Rearch Studies:

1.  Research on green tea, specifically EGCG, found green tea extract was associated with increased activity in the dorsolateral prefrontal cortex of the brain.  That’s a key area for working-memory processing (2).

2.  Two other new studies tested whether green tea extracts could block the formation of the amyloid plaques associated with Alzheimer’s disease.  They found the green tea compound prevented the formation of the potentially dangerous amyloid aggregates.  The EGCG extract also actually broke down existing aggregates in proteins that contained metals—copper, iron and zinc—associated with Alzheimer’s disease (3, 4).

Tea Differences? 

If you’re looking to sip some EGCG, white and green tea have the highest concentration of EGCG, oolong tea the ‘middle’ amount, and black tea the least.  It appears, however, gut bacteria can metabolize compounds in black and oolong tea into EGCG.  In other words, your intestinal bacteria can partially turn black tea into green tea (1). 

Also consider taking a green tea extract supplement.

Much more research needs to be done, but this is an excellent and promising start!  Finding a preventative to such an awful, debilitating disease like Alzheimer’s would be amazing!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. Rosenberg, Irwin H., MD. "Green Tea Protects Brain Cells." Tufts University Health & Nutrition Letter 31, No.4 (June 2013): 7. Print.

2. S Borgwardt, F Hammann, K Scheffler, M Kreuter, J Drewe and C Beglinger.  Neural effects of green tea extract on dorsolateral prefrontal cortex.  European Journal of Clinical Nutrition 66, 1187-1192 (November 2012)

3. Hyunge, Suk-Joon, DeToma, Alaina S., Brender, Jeffrey R., et al.  Insights into antiamyloidogenic properties of the green tea extract (−)-epigallocatechin-3-gallate toward metal-associated amyloid-β species. PNAS 2013 110 (10) 3743-3748

4. Rushworth, Jo V., Griffiths, Heledd H., Watt, Nicole T., and Hooper, Nigel M.  Prion Protein-mediated Toxicity of Amyloid-β Oligomers Requires Lipid Rafts and the Transmembrane LRP1 J. Biol. Chem. 2013 288: 8935-8951.