IT’S A NO BRAINER

choco

Almost two-thirds of the 6 million American’s with Alzheimer’s are women. It was once thought that our longevity was the reason we developed Alzheimer’s more often than men. That belief is now being challenged by scientists who say that we are genetically more disposed to dementias because our brains have more “bridging regions.” Makes sense.  We’re connectors.  However, this puts us at greater risk for the widespread plaques and tangles of amyloid beta, which cause Alzheimer’s.

Brain difference is not the only thing increasing our risk. Hormone replacement therapy may also be adding a new set of dangers.  Several of my girlfriends swear by it.  However, there is growing evidence that it may contribute to dementia and increase our propensity for other female cancers.

What to do?

1. Eat LOTS of fruits and vegetables. According to a study in Sweden, those who eat five servings of fruits and vegetables daily live longer than those who don’t.

2.  Lessen exposure to wireless radiation. Even the FCC suggests putting calls on speakerphone to increase the distance between your phone and your head.

3.  Avoid fried foods. A 24-year study at the University of Iowa shows that women, ages 50- to 65-years have a higher chance of dying from stroke and heart problems if they do.

4.  Eat more fish or take omega-3 fatty acid supplements, especially if your triglyceride levels are high or you suffer from depression or osteoporosis. During a 16-year study, involving more than 180,000 women, researchers found that those who ate fish at least three times a week or took supplements were 35 percent less likely to die of cognitive decline and heart problems.

5.  Don’t eat late at night. The body’s circadian rhythms are coordinated in the hypothalamus, which is the mother lode of stem cells that control how fast we age. According to UCLA researchers, eating late at night also disrupts the daily rhythm of the hippocampus – the brain’s memory center.

6.  Exercise daily! This keeps harmful immune cells out of your brain and diminishes the presence of inflammatory microglia in your hypothalamus. Your body knows— and it shows– if you don’t.

7.  Eat dark chocolate!!! Researchers at Loma Linda University say that consuming chocolate high in cacao (over 70%) causes an increase in the frequency of gamma waves. These reduce stress, improve mood, enhance neuroplasticity and improve cerebral blood flow.  My new motto?  “A square a day keeps dementia away.”  It’s a no brainer.

 

 

 

PICK A PECK OF POMEGRANATES!

 

pomegranate

In the average human gut, we carry a thousand different species of bacteria, literally trillions of cells that weigh about three pounds. Believe it or not, this ‘microbiome’ inside of us actually plays a role in autism, anxiety, depression and many other disorders. To prove that theory, scientists have actually given ‘calm’ mice gut microbes from ‘anxious’ ones and sent them straight into overdrive.

 What does this mean for us? Well, it means that we really are what we eat. In another study done at UCLA, researchers gave healthy women brain scans to test their emotional responses to visual stimuli.  They then fed half the women yogurt (which is a probiotic) twice a day, while the others received none. After 12 weeks, they re-administered the scans. The yogurt eaters reacted far more calmly to the images than the other group and showed markedly measurable differences in their stress levels. They believe that the yogurt changed the makeup of the subjects’ gut microbes, which then led to the production of compounds that ultimately modified their brain chemistry.

 Our gut bacteria produce neurotransmitters like serotonin, dopamine and GABA all of which play a key role in mood. They also generate other neuroactive chemicals that reduce anxiety and depression. In fact, your microbiome can activate the vagus nerve, which is the main line of communication between the gut and the brain.  So, if you have a ‘gut instinct’ about something, you’re probably right.  Since 80% of your immune tissue is in your digestive tract, which by itself influences both mood and behavior, you need to protect it. 

 What does all this mean?   That inside of us we already have ‘natural’ anti depressants IF we keep ourselves healthy! Someday, scientists say that we will even be able to use our own bodies as healing mechanisms instead of prescription pills. Until then, keep your insides well fed. You might consider starting with pomegranates.  They may well be the perfect stocking stuffer for your loved ones.  Here are just some of their benefits:

  1. nutrient dense (contain vitamin C & K, folate & potassium)
  2. powerful antioxidant
  3. anti inflammatory
  4. may help fight both prostate and breast cancer
  5. lowers blood pressure
  6. can relieve arthritis and joint pain
  7. significantly lowers triglycerides
  8. fights bacterial & fungal infections
  9. improves both memory and exercise performance
  10. develops patience— it takes time to retrieve those 613 fruity arils! 

 

 

 

 

 

 

 

THE SKINNY ON FAT

healthy fats

 15 years ago, my doctor put me on a low fat diet because my cholesterol was high. I followed it for a good 12 years, just long enough to watch my hair thin, my fuse shorten and my memory fuzz. It barely put a dent in my cholesterol, although my good cholesterol dropped and my bad zoomed skywards.

 In the last 30 years, Americans have lowered their fat intake by 10% yet obesity has doubled and heart disease remains the #1 killer! Due to a flawed study in the 70’s, (which did not take into account, smoking, carbohydrate intake and exercise), we were led to believe that high fat cholesterol foods are bad for us. Not true.

 Science has now discovered:

  1. DHA & EPA, the 2 omega-3 fatty acids in fish—are more effective than psychotherapy and antidepressants in treating depression.
  2. The fats in fish can improve symptoms of ADHD in children.
  3. Omega-3’s have been found to reduce acts of aggression among prisoners.
  4. The National Institute of Health found that members of the US military with the lowest omega-3 levels also have the highest risk of committing suicide.
  5. Your brain is 60% fat and needs cholesterol to function well! People who eat more saturated fat reduce their rate for developing dementia by 36%.
  6. Healthy saturated fat reduces inflammation and encourages the liver to dump its’ own fat cells which makes it function more effectively.
  7. Saturated fatty acids, especially those found in butter and coconut, help white blood cells to recognize and destroy invading viruses and bacteria.
  8. Eating fat, particularly avocadoes, regulates the production of sex hormones, helps to repair tissue, preserves muscle and improves sexual function.
  9. Polyunsaturated fats, which the body can’t make, are essential for normal body functions. They reduce harmful LDL cholesterol and raise the good HDL.

 According to the American Journal of Clinical Nutrition, eating good quality high-fat foods will prevent the rising epidemic of Type 2 diabetes and reverse the growing numbers of people suffering weight-related heart problems. If that doesn’t convince you, consider this: 46,835 women were instructed to eat a low-fat diet. After 8 years, there was only a 1-pound difference in weight from their fat-eating sisters and there was ZERO difference in their heart disease, cancer or death rates. So, excuse me while I go munch my macadamias.

 

DYING TRYING

helen-on-a-bike

There is a reason I am on this bike for the first time after almost 15 years. Research says that if I really want to be a, ‘super ager,’ I NEED to feel pain. I need to get out of my, ‘comfort zone’ and really tax my mind & body. Otherwise, my brain tissue will merely be ‘thin’ and that is NOT good. Thank you science and the rest of you folks who are forever changing your mind about we should and shouldn’t do.

A recent article in the New York Times says that, “In the United States, we are obsessed with happiness. But as people get older, research shows, they cultivate happiness by avoiding unpleasant situations. This is sometimes a good idea, as when you avoid a rude neighbor. But if people consistently sidestep the discomfort of mental effort or physical exertion, this restraint can be detrimental to the brain. All brain tissue gets thinner from disuse. If you don’t use it, you lose it.”

Dr. Anna Lembke, an assistant professor of psychiatry at Stanford has just thrown her hat in the ring, as well. She says that 100 years ago, doctors believed that some pain had a, ‘salutatory effect on the body, providing both a physiologic and spiritual benefit.’ However, in the time since, pain has become, “something to avoid at all costs.” Thus, the over-prescription of painkillers and the ensuing opioid epidemic.

Quite frankly, I thought I was doing OK by swimming a half-mile a day, playing a few games of competitive tennis, practicing my scales on piano and guitar and writing. Apparently not. Apparently, I am supposed to PUSH myself…not merely MOVE myself. Well, thank you very much, science.

Kudos also to my sister-in-law, Cathy, who keeps me posted on all things Alzheimer’s and aging! So, dear girl, this blog is for you. Thank you for personally whipping me into shape whether I like it or not. Right now, my knees are aching, I am winded from the hills and quite frankly, if this will help me be a ‘super-ager,’ I shall be indebted to you. If not, at least I died trying!!

NO ALZHEIMER’S IN THIS GYM!

     As I headed towards the YMCA pool this morning, all the ‘old’ ladies were coming out of their water aerobics class.  One said, “Hey!  How did that Alzheimer’s talk go?”  At the mere mention of the “A” word, another piped up:  “Girls if you don’t wanna get Alzheimer’s, throw out ALL of your aluminum pans.”  As another removed her chlorine-chewed, flowered bathing suit, she chimed in:  AND don’t eat junk, just lots of fruits and vegetables.”  “I hate salad,” muttered someone in the distance.  “Oh, and NO hydrogenated fat.  It clogs your arteries.”  “Got that,” added another pulling on her pink velour sweatpants.  “But the BEST thing we can do is exercise.  That’s why I’m here 3 times a week.”  A locker slammed to my right.  “3 times a week?” said the semi-naked, locker slammer.  “I read you have to exercise EVERYday.”  Indeed.  But ALL of them were also ‘exercising’ what science has now proven:  increasing our social networks & contact with others will slow or even stave off the progress of the disease.  (http://www.helen-hudson.com)