Alzheimer’s disease is something I have written a lot about – for more please click here to read previous posts.   A new study, reported on Science daily, ScienceDaily (Dec. 29, 2011), has found:- People with diets high in several vitamins or in omega 3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer’s disease than people whose diets are not high in those nutrients, according to a new study published in the December 28, 2011, online issue of Neurology®, the medical journal of the American Academy of Neurology.  For the full story click here American Academy of Neurology (2011, December 29). Alzheimer’s: Diet patterns may keep brain from shrinking. ScienceDaily. Retrieved January 1, 2012, from http://www.sciencedaily.com­ /releases/2011/12/111229092036.htm

A newly published (1) review study has found that exercise may help to encourage healthy eating via changes in parts of the brain that have influence over impulsive behaviour.  It seems as though physical activity can help to suppress the hedonic urge to over-eat.  This is an important finding since, in the Western world, we are surrounded by situations where over-eating is common and easy to do without much conscious thought. The finding that physical exercise seems to encourage a healthy diet is really interesting.  It is also known that when exercise is added to a weight-loss diet the treatment of overweight/obesity is more successful with the healthy eating programme adhered to for a longer term. The evidence (1) suggests that regular exercise is needed to change the way the brain works.  One function within the brain which seems to be positively influenced by exercise is the part dealing with ‘inhibitory control’, this part helps us to keep impulsiveness in check and can also help to suppress inadequate, excessive or inappropriate behaviour toward a goal.  It might be that exercise helps us to resist unhealthy food choices.  Exercise can also make the brain more sensitive to signals of fullness, which may be able to help with appetite control. In our current environment where unhealthy food is, maddeningly, easy to get hold of any way to be able to strengthen the intention and resolve to keep healthy is positive. Incorporating exercise into our daily lives need not be hugely difficult.  Personally….

A new study (1,2) has suggested that protein, not sugar, stimulates cells keeping us thin and awake.  I have written previously about the fact that sugar and foods that release their sugar quickly into the blood stream (high glycaemic index, or GI, foods) are deleterious for our health and waistlines and can lead to an increase in blood fats as well as blood sugar levels so I am unsurprised by this study as it backs up much of what has been previously written about the benefits of protein over sugar. A press release from the University of Cambridge (1) says: A new study has found that protein and not sugar activates the cells responsible for keeping us awake and burning calories. The research, published in the November issue of the scientific journal Neuron, has implications for understanding obesity and sleep disorders. Wakefulness and energy expenditure rely on “orexin cells”, which secrete a stimulant called orexin/hypocretin in the brain. Reduced activity in these unique cells results in narcolepsy and has been linked to weight gain.  Scientists at the University of Cambridge compared actions of different nutrients on orexin cells. They found that amino acids – nutrients found in proteins such as egg whites – stimulate orexin neurons much more than other nutrients. “Sleep patterns, health, and body weight are intertwined. Shift work, as well as poor diet, can lead to obesity,” said lead researcher Dr Denis Burdakov of the Department of Pharmacology and Institute of Metabolic Science. “Electrical impulses emitted by….

Evidence (1,2,3,4,5,6) has been growing with regards the role that zinc may play in the treatment of depression and mood disorders.  Zinc is a mineral which is vital for the efficient functioning of the body and is found in meat, eggs, milk, fish, wholegrains, nuts and pulses.  Zinc also acts as a co-factor for enzymes that work within the brain which is one of the reasons why it may be useful in the treatment of mood disorders.  Inflammation is now known to impact the brain and depression is considered by many as an inflammatory condition (1,2,3,5), zinc acts on the immune system and can be anti-inflammatory, zinc also plays a role in regulating specific neurotransmitters (brain chemicals) (4) in the brain which may be linked with mood. One recently published review (1) of the literature found that “Evidence suggests potential benefits of zinc supplementation as a stand-alone intervention or as an adjunct to conventional antidepressant drug therapy for depression”.  The review also called for further trials in the area of zinc and mood “However, there are methodological limitations in existing studies and so further well-designed, adequately powered research is required”. Another review (2) published last year found that data “not only indicate a role for zinc deficiency in the development of mood disorders, but also show that zinc may also be important in their treatment” A small pilot study was published last year (6) it looked at the impact of zinc in 30 young women.  The women were placed randomly….

A common problem for many women going though the menopause is the experience of psychological symptoms such as anxiety, mood swings and depression. Hormone replacement therapy (HRT) and/or antidepressant medication is often offered to women going through the menopause in order to address such features. These medications are linked with a variety of side effects and often women prefer to seek more natural alternatives in order to deal with their symptoms.   Two studies (1,2,3) have indicated the usefulness of the long chain omega 3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), naturally found in oily fish such as salmon, mackerel, trout and sardines, in the protection against depressive and mood related symptoms in menopausal women.   One study (1) involved 120 women with moderate-to-severe psychological distress. These individuals were randomly assigned to receive either an omega 3 supplement (containing EPA and DHA) or a placebo supplement (containing sunflower oil) for 8 weeks. Changes in psychological wellbeing and depressive symptoms was assessed in these women via the use of specific medical scales and questionnaires.   Previous studies have shown the usefulness of using omega 3 fatty acids in the treatment of depression and mood disorders but this was the first trial using omega 3 fats in the treatment of psychological distress and depressive symptoms in menopausal women. The results were useful and positive. In a press release (2) the lead study scientist, Dr Lucas, said that the test results before and after the eight-week period indicate that omega-3s….

B vitamins have been shown in a variety of studies to be important for the brain, low levels have been linked to poor memory, depression, cognition (memory function) and Alzheimers’s disease – for my previous articles please read here     In older individuals, especially those who are suffering from cognitive (brain function) decline, there is often an increased rate of brain wastage/shrinking (atrophy). Previous studies have found that homocysteine is a risk factor for brain atrophy, cognitive impairment and dementia. It is also known that blood plasma concentrations of homocysteine can be lowered by dietary administration of B vitamins.     Homocysteine is produced when the amino acid (the building blocks of protein) methionine is broken down in the body. Normal levels of homocysteine are important to help build and maintain body tissues, however elevated concentrations in the blood can be harmful and have been associated with an increased risk of heart disease and other disorders. At normal levels homocystein can be converted in the body into a harmless substance called cystanthionine. The conversion of homocysteine into this harmless substance depends upon various B vitamins (B6, B12 and folic acid). Having good levels of these B vitamins appears to be a very good way of preventing high homocysteine levels and low levels of B vitamins have been associated with raised homocysteine levels. The evidence, however is still controversial.     A newly published study (1) has found that low vitamin B12 levels may lead to brain shrinkage (reduced brain….

In a past post I wrote about how omega 3 fats and blood sugar levels can influence cravings and appetite.  In the post I mentioned the need to keep blood sugar (blood glucose) levels balanced.  Keeping blood sugar levels stable can also help with mood and anxiety.  A good way to do this is via looking at what you eat.  Eating three meals a day with some small snacks in between can be helpful.  It is important to eat protein with each meal and include it in the snack snack, this will help with blood sugar and will also help with neurotransmitter (feel good chemicals) production in the brain.  Eggs, beans/pulses, unprocessed meat/fish, nuts/seeds are all good sources of high quality protein.  It is also important to try and minimise processed/refined foods to help blood sugar balance – cut down on white breads/pasta, sugars etc.  Opt for wholegrains and base your meals around a portion of protein and then plenty of vegetables, pulses/beans, leafy greens, fruit – up to three pieces of fruit a day, fruit can be sugary but you can opt for berries, apples and oranges which contain less fruit sugar.  Tropical fruits release their sugar rapidly so it may be best to avoid these.  In the post mentioned above I cover Glycaemic Index (or GI) a way of classifying foods depending on how quickly they release their sugar.  Oily fish such as salmon, trout, mackerel, sardines are excellent to provide omega 3 – I would advise eating….

Studies have found that long chain omega 3 fatty acids, from oily fish such as salmon, trout, mackerel and sardines, may be useful in the prevention and treatment of depression and low mood.  Now research has found (1) that eating trans-fats  may increase the risk of suffering depression, and that olive oil may protect against depression.     Trans fatty acids are created through manufacture when liquid vegetable oils are hardened, to a solid or semi-solid state, via a process known as hydrogenation.  (Hydrogenation is when naturally occurring cis-unsaturated double bonds are converted into trans unsaturated double bonds).  The process of hydrogenation also destroys the essential short chain omega 3 fatty acid alpha-linolenic acid from oils (for more information about the health benefits of omega 3 fats please read through my previous posts on the subject).  Trans fatty acids have been linked to various adverse health effects, for more information please read this post     The study ran from 1999-2010 and involved 12,059 Spanish university graduates with an average age of  37.5 years.  All of the participants were initially free of depression.  At the beginning of the study a detailed and extensive food frequency questionnaire was used to estimate the intake of fatty acids.  During the six year follow-up period any cases of depression, as diagnosed by a physician, were reported.  In this time over 650 new cases of depression were identified.  Results found that trans fatty acids were associated with an increased risk of depression – the more trans….

A healthy diet rich in fruit and vegetables (plant foods) has been previously linked to the prevention of many chronic diseases from heart disease to cancer and Alzheimer’s.  A study published in the British Journal of Nutrition (1) has found that “In the elderly, a diet rich in plant foods is associated with better performance in several cognitive abilities”.   The study aimed to examine the relationship between intakes of different plant foods and cognitive (mental function) performance in elderly individuals.  Over 2000 elderly people aged between 70 and 74 years old were involved.  The individuals completed a number of cognitive tests (including Kendrick Object Learning Test, Trail Making Test – part A, modified versions of the Digit Symbol Test, Block Design, Mini-Mental State Examination and Controlled Oral Word Association Test) and were also asked to complete a detailed food frequency questionnaire to asses their dietary habits.   Those individuals who had the highest intakes of vegetables, fruits, mushrooms and grain products performed significantly better in the cognitive tests when compared to those individuals with very low intakes or no intakes (1).   The associations were strongest between cognitive function and combined intakes of fruits and vegetables – the association was also ‘dose dependent’ i.e. the more fruit and vegetables consumed the higher the scores in cognitive function.  This dose-dependent relationship held true up to about 500g of fruit and vegetables per day, after that a plateau was reached where further intakes did not significantly increase cognitive function scores.  The dose-related….