Month: August 2014

5 things you didn’t know about Alzheimer’s

Approximately 44 million people live with dementia worldwide, according to the Alzheimer’s Association. By 2050, that number is expected to more than triple to 115 million.

In the fight against these fast-growing numbers, experts from all over the world discussed the latest research at the Alzheimer’s Association International Conference in Copenhagen, Denmark, this week. Here are five things we learned about Alzheimer’s disease and other forms of dementia:

Hypertension in old age may save your brain
High blood pressure is usually called the “silent killer.” However, a new study from the University of California now suggests that if you’re over 90, hypertension can save the life of your brain cells. Hypertension may protect against dementia in people over age 90, the study authors say.

The researchers followed 625 participants who developed high blood pressure in their 90s for up to 10 years and found that their risk for dementia was 55% lower than people without a history of hypertension.

Nevertheless, the study doesn’t promote hypertension in the elderly, given that high blood pressure is related to other bad outcomes.

5 things you didn't know about Alzheimer's
“I don’t think it says if I find somebody who’s doing well at age 90, whose blood pressure is 120/80, we should feed them salt to bump their blood pressure up,” says William Klunk, vice chair of the Alzheimer’s Association Medical and Scientific Advisory Council.

The study simply shows that when it comes to normal levels of blood pressure, it might not be a one-size-fits-all with respect to age, he says.
Better late than never

Seniors can lower their risk for late-life cognitive impairment and Alzheimer’s disease with a number of lifestyle changes, new research suggests.

A two-year clinical trial from Karolinska Institutet and the Finnish Institute for Health included 1,260 participants aged 60 to 77. One part of the group received a “lifestyle-package,” including nutritional guidance, physical exercise, management of heart health risk factors, cognitive training and social activities. The control group received standard health advice.

After two years, the lifestyle-intervention group did much better in tests of memory and thinking.

We know from past studies that implementing those lifestyle factors in midlife can hedge against Alzheimer’s disease later on, says Ralph Nixon, chairman of the Alzheimer’s Association Medical and Scientific Advisory Council. “The good news from this particular study is that these kind of changes can be implemented in your 60s and 70s.”

Playing games makes your brain bigger
Middle-aged people who were avid game-players (think crosswords, checkers, cards) tended to have bigger brains than people who did not play games, according to a recent study that looked at brain scans.

“It’s like looking at someone’s muscle mass,” said Dr. Laurel Coleman of the Maine Medical Center Geriatric Assessment Center. “It’s bad when it’s smaller, good when it’s bigger.”

Researchers looked specifically at certain parts of participants’ brains. The volume among game-players was greater in areas that tend to be damaged by Alzheimer’s disease, suggesting the potential for delaying — maybe even avoiding — the disease. People who kept their brains pumped scored higher on tests of their thinking ability.

Coleman suggests mixing it up: Try potentially stimulating activities like learning a new language or switching from reading nonfiction to fiction — anything that poses a cognitive challenge.

Exercise benefits the mind too
Exercise seems to slow the descent toward dementia as well. Two sets of data from the Mayo Clinic Study of Aging suggest that exercise may positively influence how mild cognitive impairment (a precursor to dementia) and dementia develop.

In one group of patients with mild cognitive impairment, exercising seemed to protect against developing dementia. Data on a different group of healthy patients who exercised — either lightly or vigorously — showed they were less likely to be diagnosed with cognitive impairment.

“We would never say that these things totally prevent Alzheimer’s, that they will cure you,” said Coleman, a geriatrician. “But they’re going to help your brain.”

A smell test may detect Alzheimer’s
In the future, a test of your sense of smell may help doctors predict your risk of developing Alzheimer’s disease.

In two separate studies, scientists found that people who were unable to identify certain odors were more likely to experience cognitive impairment. The researchers believe that brain cells crucial to a person’s sense of smell are killed in the early stages of dementia.

Researchers say this information could help doctors create a smell test to detect Alzheimer’s earlier. Early detection means early intervention and treatment to slow the progression of the disease. Doctors today can only diagnose Alzheimer’s disease once it has caused significant brain damage.
“In the face of the growing worldwide Alzheimer’s disease epidemic, there is a pressing need for simple, less invasive diagnostic tests that will identify the risk of Alzheimer’s much earlier in the disease process,” Heather Snyder, director of medical and scientific operations for the Alzheimer’s Association, said in a statement.

Source: cnn news

3 Ways to Kick Your White-Bread Habit

3 Ways to Kick Your White-Bread Habit

Some of my clients wouldn’t touch white bread, rice, or pasta with a 10-foot pole, while others just can’t seem to make the switch to whole-grain alternatives. For the latter group, it’s either because they’re so accustomed to the flavor or texture of refined grains, or because they’ve had a bad experience with healthier options

For example, one of my pro athlete clients recently told me that whole-grain pasta tastes like sticky cardboard mixed with glue, a pretty vivid and unappetizing description! But it turns out, the pasta he tried was way overcooked and unseasoned. If, like him, you’re reluctant to try again, I encourage you to give it another go, because racking up more nutrients isn’t the only benefit.

A recent Spanish study that tracked the eating habits and weights of more than 9,000 people found that those who ate only white bread and downed two or more portions a day were 40% more likely to become overweight or obese over a five-year period, compared to those who ate less than one portion of white bread a week. While the study didn’t include rice or pasta, other research backs the notion that consuming whole-grain versions curbs obesity risk, and protects against a number of chronic diseases, including type 2 diabetes, heart disease, stroke, and certain cancers.

Try these three tricks to reap the benefits of whole grains without feeling like you’re choking down cardboard. You may never crave the pale stuff again!

Spruce up with spreads

A hearty whole-grain bread can overpower the flavor of sandwich fillings. To balance it out, slather on a plant-based spread or two, including hummus, olive tapenade, pesto (like sun-dried tomato, roasted red pepper, artichoke, or eggplant), tahini, ripe avocado, or guacamole. In addition to being delicious, these spreads add heart-healthy fat and boost your antioxidant intake. To prevent carb overkill (and an overly grainy texture), opt for an open-faced sandwich, or use crisp Romaine leaves as the top layer so you can still pick it up with both hands and bite in.

Become season-savvy

Nearly everyone who’s told me they don’t like brown rice or other cooked whole grains like quinoa tried them plain—and a little seasoning can make a huge difference. One of the simplest ways to add both flavor and moisture is to quickly sauté cooked grains in organic low sodium vegetable broth along with herbs and spices. There are dozen of options, but some of my favorite combos include: minced garlic with fresh grated ginger and crushed red pepper; garlic with fresh cilantro and fresh squeezed lime juice; or garlic with fresh squeezed lemon juice, black pepper, and Italian herb seasoning. In addition to serving them hot, seasoned whole grains can also be chilled. Either way, try tossing them with chopped or shredded veggies, lean protein, and a good-for-you fat, like extra virgin olive oil, chopped nuts, or minced avocado.

Think al dente

These days there are a wide variety of whole-grain pasta options, including whole wheat, or gluten-free choices, like brown rice pasta, quinoa pasta, and noodles made from black beans and buckwheat. But when it’s overcooked, any pasta can lose its appeal. Whole-grain versions do take a little bit longer to cook than white pasta, but the difference is generally only a few minutes, much less than most people think. So start checking it right away, and turn off the heat when the pasta is still firm to best preserve the texture.

Like bread and rice, whole grain or white pasta alternatives taste best when paired with robust sauces, so let your culinary creativity run wild. Try healthy add-ins with bold flavors like Kalamata olives, capers, wild mushrooms, and caramelized onions, or stir in a little balsamic vinegar or harissa seasoning. Or forgo pasta sauce in favor of a dollop of one of the spreads I mentioned above, like sun-dried tomato or eggplant pesto. Hot or chilled, the right combination may just win you over!

Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor. Frequently seen on national TV, she privately counsels clients in New York, Los Angeles, and long distance. She’s also the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.

Source: TIME