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Sunday, September 20, 2015
This Is Your Brain on Good Food
Does eating a brain-healthy diet reduce a person’s risk of developing Alzheimer’s or dementia?
The Fat Effect Trans fat is on the list of things you should avoid for better health. That could include brain health. The Oregon study, which suggested that eating fatty fish promotes brain health, looked at a number of other nutrients as well. Researchers measured the blood nutrient levels and tested the mental acuity of more than 100 adults with an average age of 87. In addition, 42 participants had MRI scans to measure their brain volume. Those with favorable cognitive scores and brain measurements had high levels of vitamins B, C, D, E and healthy oils most commonly found in fish. The opposite was true for those with higher trans fat levels. (Participants’ age and education levels were also factors in their mental performance scores.) “Trans-fats are the conversion of vegetable oil to a more hydrogenated form, and used largely in junk food,” says Maret Traber, Ph.D., co-author of the study. “There’s something to be said for a really good diet,” she says.
BY BEV BENNETT CTW Features
Eating fatty fish, vegetables and fruits and avoiding solid fats are strategies to reduce your risk of cardiovascular disease. But could many of the elements of a heart-healthy diet also reduce your risk of cognitive decline, dementia or Alzheimer’s disease? “What we know is a healthy brain is part of a healthy body,” says Connie Diekman. M.Ed. registered dietitian, Director of University Nutrition, Washington University, St. Louis, Mo. Thus far there’s no conclusive evidence that various substances such as omega-3 fatty acids or vitamin E, in humans will make a difference in cognitive function, according to Diekman, past president of the Academy of Nutrition and Dietetics. Even so, researchers are pursuing promising leads in the link between diet and cognitive health. Here’s what the experts are looking at.
The Mediterranean Diet
This eating plan is based on traditional diets in Mediterranean countries. It emphasizes vegetables, fruit, whole grains, beans, fish and olive oil in place of solid saturated fats. People eat moderate amounts of cheese, yogurt, poultry and eggs; and limited servings of red meat. In a study that looked at more than 10,000 women, those who followed a Mediterranean-style diet in their middle years were more likely 15 years later to have no major limitations in their physical functioning and mental health, according to research published
in Annals of Internal Medicine. You don’t have to live in a Mediterranean country to embrace the concept, says Diekman, author (with Sam Sotiropoulos) of “The Everything Mediterranean Diet Book” (Adams Media, 2010). “There’s no one Mediterranean diet. The common factor is a lot of plant food and plant fats [not animal fats] as well,” says Diekman. Nutrients in plant foods may be protective of cognitive health, according to Susan Levin, M.S. registered dietitian, director of nutrition education for the Physicians Committee for Responsible Medicine (PCRM), Washington, D.C. “How exactly, we’re not sure. I tend to believe it’s about a pattern of eating,” says Levin, who makes the case that plant foods are rich in nutrients.
Omega-3 fatty acids
Seniors with higher levels of omega-3 fatty acids (and several vitamins) in their blood performed better on mental acuity tests and had less brain shrinkage typical of Alzheimer’s disease,
according to research from the Oregon Health and Science University in Portland, Ore., and the Linus Pauling Institute at Oregon State University, Corvallis, Ore. Your body needs omega-3 fatty acids to help build cell membranes in the brain and to control blood clotting. Fatty fish, including salmon and tuna, are excellent sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids. Health experts recommend you eat at least eight ounces of seafood each week for a variety of nutrients, including omega-3 fatty acids. Plant foods, such as walnuts, flaxseed, kale, spinach, Brussels sprouts and canola oil, supply alpha-linolenic acid (ALA) fatty acids, which your body converts to EPA and DHA (though studies suggest this is a partial conversion). You may ask whether you should opt for plants or fish as your source for omega-3 fatty acids. Many of the studies are based
on fish consumption, but you may decide based on your dietary preferences. Levin argues for plant sources. “Nutrients people tend to associate with fish can be found elsewhere. You can bypass toxins,” Levin says. The use of different types of omega-3 fatty acids in research could make it hard for researchers to draw conclusions. “The problem is that studies weren’t consistent in type of omega 3,” says Diekman. Another issue could be that some volunteers had insufficient omega-3 fatty acids in their diets, but increased their intake during experimental trials. “If you do have a decent diet, taking added supplements may not have any [added] effect,” says Mary Sano, Ph.D., Director, Alzheimer’s Disease Research Center, Associate Dean of Clinical Research, Mount Sinai School of Medicine, New York and Director of Research and Development at the James J. Peters Veteran’s Administration Medical Center, Bronx, NY.
Vitamin E
Taking 2, 000 International Units of vitamin E daily (far beyond the daily recommendation of 22.4 IU, which is 15 milligrams, for adults) may slow functional decline in people with mild to moderate Alzheimer’s disease allowing them to do everyday tasks for a longer time, according
to a study in the Journal of the American Medical Association. In an experiment, high doses of vitamin E delayed progression of functional decline by about 19 percent a year over a placebo, according to Sano, who was trial co-investigator of the research. In a previous study Sano found that vitamin E slowed the disease progression in patients with moderately severe Alzheimer’s disease. She cautions that in both the studies the benefit was more functional than cognitive. Maret G. Traber Ph.D., co-author on the Oregon study of vitamins and omega-3 fatty acids and mental acuity, suggests exciting potential for vitamin E and cognitive health. Vitamin E, an antioxidant, protects the brain, according to Traber, professor, School of Biological & Population Health Sciences, Linus Pauling Institute, Oregon State University, Corvallis Ore. A vitamin E deficiency in fish leads to deformity or death. “The brain doesn’t form in fish deprived of vitamin E. I think it’s critical for brain formation,” says Traber. (Studying humans over their long lifespan is difficult according to the researcher.) Unfortunately the majority of American women don’t meet the recommended intake for vitamin E, says Traber, who suggests that taking a multivitamin with vitamin E is sufficient.
Sunday, September 20, 2015
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Peaceful Mind, Strong Mind Stress is damaging to the body and, according to new research, the mind. Could meditation help in the fight against cognitive decline? BY BEV BENNETT CTW Features
Keep calm and carry on. This ubiquitous saying dating back to World War II may suggest a strategy for brain health as you age. Living with stress could increase your potential for cognitive decline, according to research from the University of California, San Diego School of Medicine. By practicing mindful meditation, which is designed to focus your attention on the moment, you may reduce your stress levels. Could you also improve your brain health? “Stress seems to be an aggravating factor in cognitive decline,” says Dr. Judy Willis, Santa Barbara, Calif. Mindful meditation could give you more focus and self-control before you react to a stressful situation, according to Dr. Willis, neurologist and media liaison, American Academy of Neurology. You may experience a decrease in blood pressure, an increased ability to respond to stressful situations and an increase in serotonin (a neurotransmitter that helps send signals from one part of the brain to another), according to Willis who lectures on how learning brains work. However, conclusive research has yet to be done linking meditation to neurological fitness, she and others say. Even so, you may benefit from the practice. If you’re like many people you multitask. You talk to your
Using Mindful Meditation There’s no expense and no downside to mindful meditation, says Dr. Judy Willis, a neurologist who specializes in applying mind, brain and education research to classroom teaching strategies. But for the greatest advantage, you may want instruction from “someone who’s competent and has experienced mediation,” says Leonard Perlmutter, director of the American Meditation Institute. Once mindfulness skills are part of your life, use the techniques to reduce stress triggers. For example: you can’t find your keys. You’re convinced this is a sign that you’re losing it. “Don’t jump into a downward spiral. Do mindful breathing, visualize. You’ll have a fresh perception,” Dr. Willis says.
spouse while cooking dinner over time does appear to increase while listening to the news on the efficacy of the brain,” she television. says. That doesn’t work, according to Leonard Perlmutter, founder and director of the American Meditation Institute, Averill Park, N.Y. “Adrenalin has to constantly be pumped into the body allowing the mind to go back and forth, back and forth very quickly. This provides the delusion that we’re multitasking,” he says. Unfortunately the constant adrenalin flow depresses the immune system and in addition, diminishes your capacity to remember what you’ve just experienced, according to Perlmutter. Meditation can train your mind to focus on one point at a time. “For people of any age, especially at the afternoon of life, it’s critical to train the mind to be one-pointed,” Perlmutter says. And it seems, the sooner you start the better. People who meditate have greater brain-matter concentration, according to Dr. Willis. “The practice of meditation
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Alzheimer’s Warning Signs
Aging brings physical and mental changes, but dementia is not a normal part of aging. This list helps provide a guide for distinguishing between the two; it is not a substitute for visiting with a physician about any changes being experienced. 1. Memory loss that disrupts daily life. One of the most common signs of Alzheimer’s, especially in the early stages, is forgetting recently learned information. Others include forgetting important dates or events; asking for the same information over and over; relying on memory aides (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own. What’s typical aging? Sometimes forgetting names or appointments, but remembering them later.
2. Challenges in planning or solving problems. Some people may experience changes in the ability to develop and follow a plan or work with numbers. They may have trouble following a familiar recipe or keeping track of monthly bills. They may have difficulty concentrating and take much longer to do things than they did before. What’s typical aging? Making occasional errors when balancing a checkbook. 3. Difficulty completing familiar tasks at home, at work or at leisure. People with Alzheimer’s often find it hard to complete daily tasks. Sometimes, people may have trouble driving to a familiar location, managing a budget at work or remembering the rules of a favorite game. What’s typical aging? Occasionally needing help to use the settings on a microwave or to record a television show. 4. Confusion with time or place. People with Alzheimer’s can lose track of dates, seasons and the passage of time. They may have trouble understanding something if it is not happening immediately. Sometimes they may forget where they are or how they got there. What’s typical aging? Getting confused about the day of the week but figuring it out later. 5. Trouble understanding visual images and spatial relationships. For some people, having vision problems is a sign of Alzheimer’s. They may have difficulty reading, judging distance and determining color or contrast. In terms of perception, they may pass a mirror and think someone else is in the room. They may not recognize their own reflection. What’s typical aging? Vision changes related to cataracts. 6. New problems with words in speaking or writing. People with Alzheimer’s may have trouble following or joining a conversation. They may stop in the middle of a conversation and have no idea how to continue or they may repeat themselves. They may struggle with vocabu-
lary, have problems finding the right word or call things by the wrong name (e.g., calling a watch a “hand clock”). What’s typical aging? Having trouble finding the right word. 7. Misplacing things and losing the ability to retrace steps. A person with Alzheimer’s disease may put things in unusual places. They may lose things and be unable to go back over their steps to find them again. Sometimes, they may accuse others of stealing. This may occur more frequently over time. What’s typical aging? Misplacing things from time to time, such as a pair of glasses or the remote control. 8. Decreased or poor judgment. People with Alzheimer’s may experience changes in judgment or decision making, such as giving large amounts of money to a telemarketer. They may pay less attention to grooming or keeping themselves clean. What’s typical aging? Making a bad decision once in a while. 9. Withdrawal from work or social activities. A person with Alzheimer’s may start to remove themselves from hobbies, social activities, work projects or sports. They may have trouble keeping up with a favorite sports team or remembering how to complete a favorite hobby. They may also avoid being social because of the changes they have experienced. What’s typical aging? Sometimes feeling weary of work, family and social obligations. 10. Changes in mood and personality. People with Alzheimer’s can become confused, suspicious, depressed, fearful or anxious. They may be easily upset at home, at work, with friends or in places where they are out of their comfort zone. What’s typical aging? Developing very specific ways of doing things and becoming irritable when a routine is disrupted. If you have questions about any of these warning signs, consult your physician. Source: Western Home The Cottages, Linda Bowman
Sunday, September 20, 2015
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When someone you love has early-stage dementia, turn to Western Home Communities for support. The compassionate caregivers at Thalman Square Memory Support Assisted Living help people with dementia experience moments of joy each day. Walk into the comforting town square environment and you’ll likely see residents singing, dancing, exercising or enjoying ice cream. You might see them headed out to garden, fish, dine at a restaurant, tour a local attraction or take in a concert. You’ll often find family members there, too, enjoying holidays, social celebrations or quiet moments of companionship. They have peace of mind, knowing their loved ones are living life to its fullest, one moment at a time.
Don’t wait any longer. Call Judy Staff at
(319) 277-2141
to find out more about life at Thalman Square.
www.WesternHomeCommunities.org A non-profit community service provider in Cedar Falls since 1912
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Sunday, September 20, 2015
Oil’s Well New research finds that high levels of omega-3 fatty acids in an older person’s red blood cells could lead to a higher brain volume
Learn More About... “It’s very safe to say that the higher the omega-3 in the red cell, the higher omega-3 is in the brain,” says Dr. William Harris. Higher levels of omega-3 levels can be achieved through diet and supplements. Fish oil pills and consumption of oily fish such as salmon and sardines are good ways to boost omega-3 levels in the body. According to James V. Pottala, who also authored and worked on the study, “the results suggest that the effect on brain volume is the equivalent of delaying the normal loss of brain cells that comes with aging by one to two years.”
BY YULIYA NEMYKINA CTW Features
Fish oil is one of the most touted ingredients for good brain health, and a new study might provide some clues about how the substance relates to the health of one of the human body’s most mysterious organs. The study, which was released in January 2014, studied the levels of omega-3 fatty acids EPA and DHA in the red blood cells of over 1,000 women. Eight years after measuring the level of fatty acids in the red blood cells, MRI scans were used to measure the brain volumes of the subjects, whose average age was 78 at the time of the scanning. Dr. William Harris, senior author of the study and scientist at Health Diagnostic Laboratory Inc., says that while there’s a “tremendous” volume of omega-3 fatty acids in the brain, the levels found in living brain tissue are impossible to measure. That’s why the study tested the level of fatty acids in red blood cells, since they provide a marker that’s easier for researchers to
obtain. Subj e c ts wh o had higher levels of fatty acids in their red blood cells had a higher brain volume, and those with higher levels of omega-3s had a greater volume in the hippocampus, the part of the brain
plays a key role in memory. I t’s i m p o r ta n t to note that though the findings showed a correlation between high omega-3 levels and greater brain volume, it says nothing about the
omega-3 levels of brain tissue. However, there’s no harm in maintaining high levels of omega-3s in the red blood cells. Harris says that the ideal level of EPA and DHA in red blood cells is “an index of over 8 percent,” and omega-3 fatty acids help reduce inflammation throughout the body from blood vessels to joints. In any case, the correlation between omega-3 levels and brain health is a strong one.
Sunday, September 20, 2015
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Keep the Pressure Low One in three Americans has high blood pressure, and with a growing link between high blood pressure and cognitive decline, experts urge caution and prevention BY MATTHEW M. F. MILLER CTW Features
High blood pressure is an extremely common ailment of the middle aged. According to the American Heart Association’s 2013 Statistical Fact Sheet, 37.7 percent of men and 34 percent of women ages 45-54 have high blood pressure – a number that increases to 52 percent for both men and women ages 55-64. Its prevalence is dangerous for several health reasons, but according to a new study published by the American Academy of Neurology, those who have high blood pressure in middle age also are more likely to have high blood pressure and, as a result, memory loss in late life. “Our findings bring new insight into the relationship between a history of high blood pressure, blood pressure in old age, the effects of blood pressure on brain structure and memory and thinking,” said study author Lenore J. Launer, Ph.D., of the National Institute on Aging in Bethesda, Md.. The study measured the blood pressures of 4,057 middle-aged (average age 50) participants who didn’t have dementia and then re-measured and took brain MRIs later in life (average age 76). Study administrators also gave tests that measured memory and cognitive ability. Those with higher blood pressure were more likely to have brain lesions and tiny brain bleeds. People with a history of high blood pressure in middle age who also had a lower diastolic blood pressure (the bottom number) in older age were more likely to have smaller total brain and gray matter volumes. Those same people had a 10 percent lower memory score on the cognitive tests. “Older people without a history of high blood pres-
sure but who currently have high blood pressure are at an increased risk for brain lesions, suggesting that lowering of blood pressure in these participants might be beneficial. On the other hand, older people with a history of high blood pressure but who currently have lower blood pressure might have more extensive organ damage and are at risk of brain shrinkage and memory and thinking problems,” Launer said. Researchers agree that prevention is key. The American Heart Association says there are eight main ways people can help control blood pressure: 1. Eat a healthy, low-sodium diet 2. Exercise regularly 3. Maintain a healthy weight 4. Reduce and manage daily stress 5. Stop smoking and avoid secondhand exposure 6. Take blood pressure medication as prescribed 7. Limit alcohol consumption 8. Exercise caution when using saunas and hot tubs: if a doctor tells you to avoid moderate exercise, also avoid hot tubs and saunas.
Race to Remember Friendship Village’s Race to Remember 5K and 1-mile event begins at 9 a.m. Oct. 3 at Friendship Village, 600 Park Lane. The event supports programs that assisted those affected by Alzheimer’s disease. Participants can choose either race, and can run, bike, walk or roller blade. Registration is $15 before Sept. 21 and additional donations to the Alzheimer’s Association will be accepted. Registrants receive a t-shirt and post-race refreshments! Register online at www.GetMeRegistered.com. Search for “Friendship Village” in the upper right hand corner. Forms also are available at the front desk at Friendship Village. For more information, Amanda at 291-8481. To register: https://secure.getmeregistered.com/get_information. php?event_id=122350
Dementia and the Importance of a Family
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(319) 291-8100 600 Park Lane, Waterloo, IA 50702
www.friendshipvillageiowa.com info@friendshipvillageiowa.com
I’m so glad Mom and Dad decided to move to Friendship Village. After Mom died, Dad stayed in the duplex. He later moved to the memory loss unit and then the nursing home unit all at Friendship Village. He continued to see familiar faces and the staff was wonderful about keeping me informed. I will always be grateful to everyone there, from the people who clean, care and serve – all are caring and thoughtful to both residents and their families. I wish there were more retirement options that fit the Friendship Village paradigm, providing care from assisted living to end of life in the same family! Susan Wall, Johnston, IA
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