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Using Food To Ward Off Anxiety

It’s normal to feel anxious or worried from time to time. Work deadlines, writing an exam or giving a presentation, for example, can trigger short-lived anxiety.

People with an anxiety disorder, however, experience persistent and intense anxiety, worry or fear that’s out of proportion to everyday occurrences. Symptoms interfere with daily life, impacting thoughts, emotions, behaviour and physical health. Anxiety disorders include panic disorder, phobias, social anxiety disorder and generalized anxiety disorder (excessive worry about ordinary, everyday situations). Anxiety often goes hand in hand with depression.

Growing scientific evidence suggests that the foods we eat – and the ones that we don’t – play a role in developing and treating anxiety.

The diet-anxiety connection

Components in whole foods can influence mood in a number of ways. Some nutrients are used to synthesize brain chemicals (neurotransmitters) that regulate emotions, while others impact how the brain responds to stress.

An imbalance of omega-3 fats, which are essential for the integrity of brain cell membranes, may alter how brain cells communicate with one another. Certain nutrients may also dampen inflammation in the brain.

While diet can’t cure anxiety – nor can it take the place of medication – research suggests that the following strategies may help reduce symptoms.

Follow a healthy dietary pattern. Studies conducted in many different countries have found that healthy traditional diet patterns, including the Mediterranean diet and vegetarian diets, are associated with a lower risk of anxiety disorders.

In general, eating a diet that’s low in added sugars and emphasizes vegetables, fruits, whole grains, lean proteins, nuts and beans and lentils guards against anxiety. In contrast, a “Western-style” diet consisting of refined grains, highly processed foods and sugary foods increases the risk.

Include omega-3′s, fatty fish. Observational studies have linked a higher intake of oily fish and DHA (docosahexaenoic acid), an omega-3 fatty acid found in fish, to a lower risk of anxiety disorders in children, adults and pregnant women.

A randomized controlled trial published in 2013 found that medical students who received omega-3 supplements (2.5 grams a day) experienced a 20-per-cent reduction in anxiety compared with the placebo group. They also had lower blood levels of stress-induced inflammatory proteins.

Salmon, trout, sardines, herring, mackerel and anchovies are good sources of omega-3 fatty acids; these fish are also low in mercury. Include them in your diet at least twice a week. DHA supplements made from algae are available for people who eat a vegetarian diet.

Try fermented foods. Preliminary evidence suggests that a regular intake of fermented foods, a source of probiotic bacteria, may reduce the risk of social anxiety in women. Fermented foods include kefir, kombucha, kimchi, unpasteurized sauerkraut and yogurt.

Probiotics may also help ease anxiety symptoms. A review of 10 randomized controlled trials, published in 2017, concluded that probiotic supplements significantly improved anxiety. However, the strain of probiotic, the dose and the duration of treatment varied widely across studies.

Once consumed, probiotic bacteria take up residence in the gut, where they help to maintain a strong intestinal barrier. When the lining of the gut becomes more permeable than normal, toxins can escape into the bloodstream, triggering an inflammatory response that may interfere with neurotransmitters.

It’s also thought that probiotics in the gut increase the production of serotonin, a neurotransmitter that regulates stress and emotions.

Increase magnesium, zinc. Findings from a number of studies have shown that a deficiency of these two minerals, needed for healthy brain cells, can lead to anxiety.

Excellent sources of magnesium include oat bran, brown rice, quinoa, spinach, Swiss chard, hemp seeds, pumpkin seeds, almonds, cashews, black beans, lentils, tofu and edamame.

You’ll find zinc in oysters, beef, crab, pork, chicken, pumpkin seeds, cashews, chickpeas, yogurt, milk and fortified breakfast cereals.

Avoid triggers. Eat at regular intervals during the day to prevent low blood sugar, which could precipitate feelings of anxiety. Limit or avoid caffeine and alcohol, which can also make you feel jittery and nervous.

Drink water throughout the day to prevent becoming dehydrated; even mild dehydration can worsen your mood.

LESLIE BECK         THE GLOBE AND MAIL         August 23, 2020

Leslie Beck, a Toronto-based private practice dietitian, is Director of Food and Nutrition at Medcan.

source: www.theglobeandmail.com

salmon

 

9 Foods That Calm Anxiety
(and 3 That Make It Worse)

Scientists are just beginning to recognize the connection between food and our brain. Eat these nutrients for a wave of calming feelings that keep worry away.

Omega-3 fatty acids make your brain happy

Doctors often know how to calm anxiety, or treat it, with therapy and medications, but the answer to calming the condition could be hiding in plain sight: the foods we eat. Doctors and nutritionists are starting to understand more about how certain nutrients, or lack of them, affect the brain. “Our brain has very high energy and nutrient requirements,” says clinical nutritionist and health coach Melissa Reagan Brunetti, CNC. “Nutritional deficiencies and dietary patterns can affect its function, and alter brain chemistry and the formulation of neurotransmitters—chemicals in the brain that can stimulate and calm.” These neurotransmitters influence our mood as well as our appetite, she says. A study from Ohio State University showed one nutrient that’s especially good for reducing anxious symptoms is omega 3 fatty acids, found in fatty fish like wild salmon, flaxseed, walnuts, and chia seeds. “Our brains need fat from dietary sources to function properly,” Brunetti says. “If you are not eating a sufficient amount of beneficial fats, your brain will suffer.”

Probiotics are good for the gut

Surprisingly, another calming food source is probiotics. “Your gut bacteria is needed for production of neurotransmitters, including serotonin, dopamine, and GABA [gamma-aminobutyric acid], which all play a role in mood,” Brunetti says. “The microbiome [gut bacteria] has a direct link to the brain and the immune system, so restoring balance in the gut of good and bad bacteria through use of probiotics can benefit the brain.” Recent research has found that probiotics may actually work to treat, or even prevent, anxious feelings. You can either take a probiotic supplement or eat foods that have been fermented, a process which encourages good bacteria to grow, and has been shown in studies as a way how to calm anxiety. “I like to see patients eat more fermented foods like yogurt, sauerkraut, and kefir, as the kinds of bacteria in your gut influence anxiety,” says Drew Ramsey, MD, a psychiatrist who specializes in using dietary changes to help balance moods, and author of Eat Complete. Another fermented food you probably already have in your fridge? Pickles!

Caffeine makes you anxious

Although some of us feel like we’re miserable until we’ve had our morning cup of java, coffee and other caffeinated foods and drinks actually worsen anxious feelings. Because it’s a stimulant for the nervous system, it increases heart rate, blood pressure, and body temperature. According to the University of Michigan, coffee can lead to symptoms of worrying like nervousness, sweating, and shaking. A study from Brazil found that caffeine actually induced panic attacks in people with an anxious disorder. Another study, from Wake Forest University, found that caffeine reduced blood flow to the brain by 27 percent. Not to mention that it can mess with sleep, which is essential for brain health. “Limiting caffeine intake can help quell inflammation and contribute to improved brain function,” Brunetti says. Likewise, Dr. Ramsey suggests avoiding energy drinks with caffeine, as well as indulging in too much dark chocolate (stick to one or two squares a day).

Water keeps everything flowing smoothly

How to calm anxiety in one step? Drink good old fashioned water. “Staying hydrated with clean water is very important,” Brunetti says. A study from the University of Connecticut showed that even mild dehydration can cause mood problems. According to the study’s author, Lawrence E. Armstrong, PhD, by the time you feel thirsty it’s too late. “Our thirst sensation doesn’t really appear until we are one or two percent dehydrated,” he says. “By then dehydration is already setting in and starting to impact how our mind and body perform.” The connection behind dehydration and anxious symptoms is not totally known; but the UConn study authors think it may be part of an ancient warning system alerting us to find water for survival. So, you should be sure to consume water throughout the day.

Stay away from refined sugar and processed foods

Sweets and processed foods all are, not surprisingly, bad for your mental health. Sugar and refined carbs cause a spike in blood sugar followed by a sudden drop. A study from Columbia University found that the more refined carbs and sugar women ate, the higher their risk for mood changes and depression. Another study, from the United Kingdom, found that eating processed meat and fried foods had similar responses, possibly because of the link with heart disease and inflammation, which are also associated with mental health problems. “Skip highly processed foods, as these are mainly simple sugars and vegetable oils,” Dr. Ramsey suggests. Instead, try eating more complex carbs like whole grains, which were linked to fewer mental health issues in the Columbia study.

Alcohol brings you down

Alcohol is a depressant but it can also worsen anxiety symptoms. And unfortunately, the two often go hand-in-hand—in a study that took place over 14 years, researchers found that people with social anxiety disorder (SAD) were 4.5 times more likely to develop alcohol dependence. The Anxiety and Depression Association of America says that 20 percent of people with SAD also suffer from alcohol abuse or dependence. Drinking can seem like a good way to calm your nerves, but in reality, it causes spikes and dips in blood sugar, dehydrates you, and causes impaired brain function—all of which can lead to anxious feelings, which then make you want to drink more, creating a vicious cycle. According to the National Institute on Alcohol Abuse and Alcoholism, drinking a lot can cause changes in the brain’s neurotransmitters that may induce these symptoms. For this reason, Brunetti says it’s best to reduce or eliminate alcohol.

Load up on antioxidants

Here’s another reason antioxidants are superfoods: They can help quell anxious moods. “Antioxidants protect the brain against oxidative stress [free radicals],” Brunetti says. “Oxidative stress leads to inflammation, which can impair neurotransmitter production.” Research by the State University of New York found that anxious symptoms are linked with a lower antioxidant state, and that antioxidants could actually help treat mood issues as well. So which nutrients are antioxidants, and which foods contain them? “Diets rich in beta-carotene like carrots, sweet potatoes, squash, spinach, and kale; vitamin C like citrus fruits, red peppers, Brussels sprouts, broccoli, and strawberries; and vitamin E like almonds, avocado, spinach, sunflower seeds, spinach, and sweet potatoes, are essential for supporting optimal brain function,” Brunetti says. Another powerful antioxidant Brunetti says is shown to combat anxious feelings is the trace mineral selenium, found in Brazil nuts, halibut, grass-fed beef, turkey, chicken, and eggs. Also, studies have shown that upping your zinc, which has antioxidant properties, leads to fewer anxious feelings. Cashews are a great source of zinc.

Magnesium is calming

Another nutrient that might stave off anxious symptoms is magnesium. “Magnesium is a calming mineral that has been found to induce relaxation,” Brunetti says. In an Austrian study with mice, diets low in magnesium increased anxious behaviors. Research has shown that magnesium may also help treat mental health issues in humans. According to the University of Maryland Medical Center, inadequate magnesium reduces levels of the neurotransmitter serotonin, and antidepressants have been shown to increase magnesium in the brain—evidence of a positive link. “Magnesium can act at the blood brain barrier to prevent the entrance of stress hormones into the brain,” psychiatrist Emily Deans, MD, writes on Psychology Today. “All these reasons are why I call magnesium ‘the original chill pill.’” Dr. Ramsey suggests eating eggs and greens, like spinach and Swiss chard, for magnesium. Other sources include legumes, nuts, seeds, and avocado.

Try tryptophan

We usually think of tryptophan as the nutrient in turkey that puts us to sleep after Thanksgiving—and in fact, tryptophan is an amino acid that the body needs to produce the neurotransmitter serotonin, which helps regulate sleep and moods. According to the University of Michigan, tryptophan may help reduce anxious feelings. In one small study, participants who ate a food bar rich in tryptophan reported fewer symptoms than those who ate a bar without tryptophan. More research is needed, but it seems likely that there is a connection. Tryptophan is in most protein-rich foods like turkey and other meats, nuts, seeds, beans, and eggs. (Incidentally, protein is also important for the production on the neurotransmitter dopamine, which can benefit mood as well.)

B vitamins bump up good feelings

Harvard Medical School advises eating foods rich in B vitamins, like beef, avocado, and almonds, to help ward off anxious feelings. “B vitamins have positive effects on the nervous system, and deficiencies have been linked to anxious disorders,” Brunetti says. According to the University of Maryland Medical Center, vitamin B6 helps the body make several neurotransmitters, including serotonin, which influence mood. A study from Australia found that stressed-out workers who were given a high dose of B vitamins felt less strained and in a better mood after 12 weeks. Another study, from the University of Miami, found that depressed adults who took a vitamin B complex had fewer depressive and anxious symptoms after two months. “Another nutrient that seems to matter is choline, found in eggs, which is a cousin of B vitamins,” Dr. Ramsey says. More research is needed, but these results are promising.

Cozy up with herbal teas

So you might not want to indulge in too much coffee, but you can relax with a mug of herbal tea in order to feel less anxious. “Great options for herbal teas are chamomile, skullcap, and kava kava to start,” Dr. Ramsey says. A study from the University of Pennsylvania found that participants who took chamomile for eight weeks experienced fewer anxious symptoms than those that didn’t. However, be aware that kava can interact with anti-anxiety and antidepressant meds, so talk to your doctor first if you’re on them. Plus, it’s so relaxing that high doses of it could impair your ability to drive, according to one study. If you’re using herbs for anxiety, steer clear of ones that are stimulating, such as ginseng, cautions Dr. Ramsey, because they might actually make anxious feelings worse.

It’s not just what you eat, but how

How to calm anxiety? Pay attention to how and when you eat. Bad habits can have a negative effect on anxious moods, which “get worse when people have low blood sugar,” Dr. Ramsey says. “A simple step people often forget is to eat regularly.” Brunetti says if low blood sugar is an issue for you (in other words, if you get “hangry”), eating smaller, frequent meals throughout the day can help. According to Harvard Medical School, there is evidence that our Western diet, with its focus on refined carbs and processed foods, might not be great for anxious moods; instead, Mediterranean or Japanese diets, which include a lot of veggies and fish, may be the way to go. But, be careful of fad diets that eliminate entire food groups. “Diets that are too low in [complex] carbohydrates can also be detrimental” for anxious feelings, Brunetti says. “Include a variety of foods in your diet to ensure you are getting a wide range of nutrients needed to calm the mind.”

Tina Donvito      November 21, 2018

source: www.rd.com


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Vitamin Deficiencies Can Mess With Your Mental Health

There are mood-related signs you’re low on nutrients like vitamin D.
Here’s how to tell and what to do about it.

You’d be hard-pressed not to stumble on a social media #ad for vitamin packs. Trendy supplement brands like Ritual or Care/Of promise their products will help alleviate a series of vitamin deficiencies, which companies warn can cause health issues ― including problems with your mental health.

We know we need proper nutrients in order to function properly. But just how much of an impact do they really have on our minds?

“Optimal mental health requires adequate availability and absorption of vitamins, minerals and amino and fatty acids as essential building blocks for our brain cells and neurotransmitters,” said Dr. Jennifer Kraker, a New York-based psychiatrist who specializes in nutrition and mental health. “When our nutritional biochemistry is imbalanced, our mental health is affected.”

For most people, a healthy diet will take care of that. For others, a doctor may need to prescribe a vitamin supplement if the body doesn’t metabolize nutrients properly. (And they don’t have to come in an aesthetically pleasing glass bottle or Instagram-worthy capsule. Drug store brands will do just fine.)

“Because we’re all unique, one person may tolerate lower levels of a certain nutrient (such as vitamin D) very well, and another might not,” Kraker said. “Rinse and repeat for most all micronutrients.”

Nutritional deficiencies can tinker with your mental health on a sliding scale ― everything from mild to disruptive symptoms, depending on the person. Research has found certain deficiencies can contribute to anxiety and depression, as well as exacerbate symptoms in people with specific mental health disorders, such as obsessive compulsive disorder and bipolar disorder. A deficiency can also just slightly impact your emotional well-being.

“More commonly, nutrition-related issues are experienced as symptoms like reduced ability to manage stress, increased anxiety or edginess, lower mood, and poorer concentration or focus,” said Nicole Beurkens, licensed psychologist and board-certified nutrition specialist at Horizons Developmental Resource Center in Caledonia, Michigan.

Of course, mental health is complex and nutrients may be a minimal part of the puzzle (or sometimes they don’t influence it at all). That said, there are some cases where they play a role. There’s plenty that scientists are still working to discover and debunk about the food-mood connection and the impact that specific deficiencies can have on our mind, but here are some of the key nutritional players they’ve managed to suss out so far.

Vitamin D
This fat-soluble vitamin influences the expression of over 1,000 genes that regulate mood, sleep, as well as the protection and synthesis of neurons (the cells in our brain and nervous system that run the show).

There are vitamin D receptors throughout the body and brain, some of which are located in regions that influence mood, alertness, motivation, memory and pleasure.

“Vitamin D also regulates genes that make the feel-good brain chemicals serotonin and oxytocin,” Kraker said.

Symptoms of a vitamin D deficiency can include depression, anxiety, irritability and fatigue.

Vitamin B12
Besides helping with the formation of those ever-important neurons mentioned above, vitamin B12 plays a role in regulating mood-boosting brain chemicals like serotonin and dopamine, as well as stress hormones like norepinephrine.

“It also functions on a molecular level to aid in the detoxification of homocysteine, a neurotoxin for the brain that’s associated with depression,” Kraker said.

Symptoms of a vitamin B12 deficiency can include fatigue, brain fog, numbness and tingling, shortness of breath and more.

Vitamin B6

“Vitamin B6 concentrations are roughly 100 times higher in the brain than the body as a whole, implying importance in mental health function,” Kraker said. It’s a co-factor in making the brain’s feel-good chemicals, including serotonin, dopamine, and GABA.

And, like B12, vitamin B6 helps the body keep homocysteine levels in check, which helps with mood issues, Kraker said. People with kidney disease or malabsorption problems are the ones who are most likely to be deficient in B6.

Magnesium
In mental health, magnesium helps to regulate the stress response and is considered to be one of nature’s mood stabilizers, Kraker said.

It’s pretty uncommon to be deficient in magnesium, but it does happen. Symptoms that might indicate you’re low can include fatigue, nausea, loss of appetite and mood changes.

Zinc
Zinc is a trace mineral with many important roles in brain function, Kraker said. It also helps vitamin B6 do the best job possible of making feel-good chemicals like serotonin and dopamine.

Most people naturally get enough zinc through their diets. A deficiency can occur in women who are pregnant or breastfeeding, vegetarians and people with gastrointestinal disease. Symptoms can include loss of appetite or taste, loss of temper, depression and learning difficulties.

Iron
Besides regulating oxygen delivery throughout the body and brain, iron helps to create and balance mood-regulating chemicals like serotonin and dopamine.

“Those most at risk for an iron deficiency are fertile women, the elderly, and vegans who aren’t particularly mindful about how to eat to prevent an iron deficiency,” Kraker said.

Symptoms of an iron deficiency can include fatigue, difficulty concentrating and dizziness.

Omega-3 Fatty Acids
Omega-3s contain components called DHA and EPA, both of which play an important role in brain function: “They ward off inflammation, maintain brain cell health, and improve communication between brain cells,” Kraker said. They can also help with mood.

Symptoms of an omega-3 deficiency can include mood issues, often accompanied by dry skin, fatigue, allergies and chronic thirst.

How To Figure Out If You Have A Deficiency — And What To Do About It
Before we go any further, one important note we want to reiterate: This all isn’t to say overhauling your diet or taking vitamin supplements on your own will completely cure any mood-related symptoms. Other interventions like talk therapy and medication are the best-known ways to improve mental health issues.

You should look at nutrition as “an important adjunctive treatment to maintain health and prevent relapse, or use lower doses of pharmaceutical interventions,” Kraker said.

There are several physical signs that can clue you into whether there’s a potential deficiency brewing, Beurkens said. These can include frequent headaches, GI symptoms (think: constipation, diarrhea, gas and bloating), weak nails, dry skin or eczema, hair loss and many others.

“High stress levels also often accompany … symptoms and can negatively impact nutrient levels,” Beurkens added.

Similarly, adjusting to a new set of life stressors can impact how you take care of yourself and deplete nutrient stores in the process ― say, a recent move has you eating differently, a new job has upended your go-to lunch habits, or a newly diagnosed autoimmune condition has you adjusting to a whole new way of functioning.

Getting a comprehensive workup of your nutritional status can be helpful in getting to the root cause of what’s going on.

“Physical and mental health are interconnected, so nutrition should always be a part of the discussion when mental health symptoms are raised as a concern,” Beurkens said. “Unfortunately, this rarely happens.”

Start by opening up to your physician or psychiatrist about your suspicions: Share with them the symptoms you’re experiencing, a highlight reel of what your eating habits are like, and anything else you feel might be relevant, such as relatives who have the same deficiency.

Ask your doctor to either order relevant bloodwork that’s consistent with your symptoms or refer you to someone who specializes in both mental health and nutrition. (The Institute for Functional Medicine, Integrative Medicine for Mental Health, and the Walsh Research Institute all list doctors trained in this manner.)

“You know your body and your life best, so if something feels off, it probably is,” Kraker said.

With the right treatment plan ― which can include input from your doctor along with a psychologist or psychiatrist ― you’ll hopefully find a solution that works best for you.

By Krissy Brady     02/17/2020

 

vitamines

Magnesium May Improve Memory

Only 32% of Americans Get Recommended Daily Allowance of Magnesium, Researchers Say

Having trouble remembering where you left your keys? Forgot the name of an acquaintance?

A new study suggests that increasing your intake of magnesium, an essential mineral found in dark leafy vegetables and certain fruits, beans, and nuts, may help combat memory lapses associated with aging.

In the study, published Jan. 28 in Neuron, neuroscientists from the Massachusetts Institute of Technology (MIT) and Tsinghua University in Beijing found that increasing brain magnesium using a newly developed compound, magnesium-L-threonate (MgT), improves learning abilities, working memory, and short- and-long-term memory in rats. The magnesium also helped older rats perform better on a battery of learning tests.

“This study not only highlights the importance of a diet with sufficient daily magnesium, but also suggests the usefulness of magnesium-based treatments for aging-associated memory decline,” one of the study’s authors, Susumu Tonegawa, says in a news release. Tonegawa works at MIT’s Picower Institute for Learning and Memory.

Although the experiments were conducted in rats, the results have implications for humans, the researchers say.

Half of the population of the industrialized world has a magnesium deficiency, researcher Guosong Liu says in the release. “If MgT is shown to be safe and effective in humans, these results may have a significant impact on public health.”

Liu and his colleagues at MIT developed MgT after discovering in 2004 that magnesium might enhance learning and memory. Liu is co-founder of Magceutics, a California-based company that develops drugs for the prevention and treatment of age-related memory decline and Alzheimer’s disease.

Magnesium for Better Memory

The researchers examined how MgT stimulates changes in synapses, the junctions between neurons that are important in transmitting nerve signals.

They found that in young and old rats, MgT increased plasticity, or strength, among synapses and promoted the density of synapses in the hippocampus, a part of the brain that plays important roles in spatial navigation and long-term memory.

Other experiments performed within the study found that MgT treatment boosted memory recall under partial information conditions in older rats but had no effect in young rats. Aging causes dramatic declines in the ability to recollect memories when incomplete information is provided, the authors write.

“Because [magnesium] is an essential ion for normal cellular functions and body health, many physiological functions are impaired with the reduction of body [magnesium],” they write. The researchers cite that only 32% of Americans get the recommended daily allowance of magnesium.

The researchers conclude that the study provides “evidence for a possible causal relationship between high [magnesium] intake and memory enhancements in aged rats.” They also call for further studies to investigate the relationship between dietary magnesium intake, body and brain magnesium levels, and cognitive skills.

The recommended dietary allowance for magnesium for adults 19-30 years old is 400 milligrams/day for men and 310 milligrams/day for non-pregnant women. For adults 31 and older, it is 420 milligrams/day for men and 320 milligrams/day for non-pregnant women.

By Joanna Broder        FROM THE WEBMD ARCHIVES
WebMD Health News           Reviewed by Louise Chang, MD         January 27, 2010
 

 

The Best Supplements

Magnesium for Depression

A controlled study of magnesium shows clinically significant improvement.

Magnesium is one of the most important minerals in the body. Years ago, I wrote about the importance of magnesium for the brain; it remains my most read blog post to this day.

We get most of our magnesium from plants (almonds, black beans, cashews, pumpkin seeds, and dark chocolate are all good sources), but it’s the bacteria in the soils that enable plants to absorb magnesium, so all sorts of environmental influences can deplete magnesium in our food, from pesticides that kill off bacteria to potassium-based fertilizers (can be taken up by plants in lieu of magnesium and calcium). Food processing, antacids, diuretics, caffeine, and alcohol can also decrease magnesium absorption. For these reasons, the modern human tends to need more magnesium and get less, leaving a lot of people chronically depleted. Blood levels remain fairly stable, because without magnesium in a narrow range, the heart can stop beating…every ICU doctor checks magnesium levels on patients pretty much every day, and repletes magnesium levels by the bag full to keep up with a patients’ needs under such intense stress as a critical illness.

Increased stress increases magnesium loss (as described here), and the environment may not readily replace it. Since magnesium is such an important mineral to the brain as a part of almost every part of the stress response, recovery, and repair, it seems self-evident to study magnesium as how it relates to brain function and common stress-related ailments such as clinical depression. Small studies have been found to be helpful for folks with fibromyalgia and major depression and type II diabetes. However, most of the studies that have been done are, admittedly, terrible.

The major flaw in most studies is they used insufficient amounts of magnesium oxide. On the face of it, magnesium oxide is about 60% elemental magnesium, which sounds pretty good. However, it is also a very stable compound, so often doesn’t disassociate into the parent compounds and give you the free magnesium you need.

Therefore, out of a 250mg tablet, you might only absorb 6mg. Magnesium malate is only 6.5% magnesium, but almost all of that is available to be absorbed. Magnesium citrate is also highly absorbable and 16% bioavailable. However, it is more likely than the other formulations to cause diarrhea. For a recent and much improved clinical trial of magnesium for depression, the researchers decided to use magnesium chloride.

The full text of the paper is free online at PLOS One. First the flaws: it was not double blinded, placebo controlled. Folks knew whether they were taking magnesium or not. However, the researchers did employ a crossover design as a control. In the first weeks of the study, half the patients took magnesium chloride (12% elemental magnesium and pretty much 100% bioavailable), and then in the second phase of the study, the first half was switched off magnesium while the other half of the patients took the supplement. The study wasn’t huge, but it wasn’t small either, with 126 depressed participants. The scale used to measure depression is my personal favorite, the PHQ9, and the average score was just over 10, which corresponds to a moderate depression. Some patients were on meds, others in therapy, some in neither, but the main key is that other treatments for depression did not change in the course of the study…magnesium chloride was added.

Participants were given 2000mg (248mg of elemental magnesium) daily for 6 weeks on an immediate or delayed (until week 7, the crossover) schedule. Depression scores on average over the trial dropped by 6 points, which brought the mean from moderately depressed to mild or minimally depressed, a clinically important change. Anxiety scores also improved. Participants reported reduced muscle cramps, aches and pains, constipation, and decreased headaches during the magnesium trial (all of these are known already to improve with magnesium supplementation and are signs of magnesium depletion). When asked after the trial if they would continue magnesium, over 60% said yes. Those that didn’t complained that magnesium didn’t help or it caused diarrhea (n = 8).

The positive effect of magnesium supplementation was gone within 2 weeks of stopping the supplement, indicating a relatively quick clearance.

Important notes:

Although the association between magnesium and depression is well documented, the mechanism is unknown. However, magnesium plays a role in many of the pathways, enzymes, hormones, and neurotransmitters involved in mood regulation. It is a calcium antagonist and voltage-dependent blocker of the N-methyl-D-aspartate channel which regulates the flow of calcium into the neuron. In low magnesium states, high levels of calcium and glutamate may deregulate synaptic function, resulting in depression. Depression and magnesium are also both associated with systemic inflammation. The finding that those participants taking an SSRI experienced an even greater positive effect points toward magnesium’s possible role in augmenting the effect of antidepressants.

So…it would have been nice to have a blinded study. However, magnesium supplementation is both inexpensive and pretty safe. The amount of magnesium in this trial was below the recommended daily allowance of elemental magnesium, and as long as you have normal kidneys, it’s difficult to take too much (diarrhea tends to limit outrageous usage). Magnesium can interfere with some medications and vice-versa, so check my old post for that info. For depression and constipation or headaches or restless legs or fibromyalgia, it makes sense to at least try magnesium for a few weeks. Those who prefer not to supplement can be encouraged to add nuts, seeds, and dark chocolate (a palatable and healthy prescription).

In the meantime, keep an eye on PubMed, because the studies are (slowly) getting better!

Emily Deans MD         Jan 28, 2018


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Common Nutrient Supplementation May Hold The Answers To Combating Alzheimer’s Disease

Summary:
In a new study, researchers reveal that a lifelong dietary regimen of choline holds the potential to prevent Alzheimer’s disease (AD).

In a new study, Biodesign researchers reveal that a lifelong dietary regimen of choline holds the potential to prevent Alzheimer’s disease (AD).

Choline is a safe and easy-to-administer nutrient that is naturally present in some foods and can be used as a dietary supplement. Lead author Ramon Velazquez and his colleagues at the ASU-Banner Neurodegenerative Disease Research Center (NDRC) looked into whether this nutrient could alleviate the effects of Alzheimer’s.

Earlier this year, Velazquez and colleagues found transgenerational benefits of AD-like symptoms in mice whose mothers were supplemented with choline. The latest work expands this line of research by exploring the effects of choline administered in adulthood rather than in fetal mice.

The study focuses on female mice bred to develop AD-like symptoms. Given the higher prevalence of AD in human females, the study sought to establish the findings in female mice. Results showed that when these mice are given high choline in their diet throughout life, they exhibit improvements in spatial memory, compared with those receiving a normal choline regimen.

Notably, findings published in July 2019 from a group in China found benefits of lifelong choline supplementation in male mice with AD-like symptoms. “Our results nicely replicate findings by this group in females,” Velazquez says.

Intriguingly, the beneficial effects of lifelong choline supplementation reduce the activation of microglia. Microglia are specialized cells that rid the brain of deleterious debris. Although they naturally occur to keep the brain healthy, if they are overactivated, brain inflammation and neuronal death, common symptoms of AD, will occur.

The observed reductions in disease-associated microglia, which are present in various neurodegenerative diseases, offer exciting new avenues of research and suggest ways of treating a broad range of disorders, including traumatic brain injuries, multiple sclerosis and Parkinson’s disease.

The findings appear in the current issue of the journal Aging Cell.

Supplementing the brain with additional choline

Choline acts to protect the brain from Alzheimer’s disease in at least two ways, both of which are explored in the new study. First, choline blocks the production of amyloid-beta plaques. Amyloid-beta plaques are the hallmark pathology observed in Alzheimer’s disease.

Secondly, choline supplementation reduces the activation of microglia. Over-activation of microglia causes brain inflammation and can eventually lead to neuronal death, thereby compromising cognitive function. Choline supplementation reduces the activation of microglia, offering further protection from the ravages of AD.

Mechanistically, the reductions in microglia activation are driven by alteration of two key receptors, the alpha7 nicotinic acetylcholine and Sigma-1 receptor. A new report this year found that choline can act as an agonist for Sigma-1 receptors. These results confirm that lifelong choline supplementation can alter the expression of the Sigma-1 receptor, which thereby attenuates microglia activation. (An agonist is a substance that activates a given receptor.)

The devastating decline

In the scientific community, it is well understood that Alzheimer’s disease causes harm to the brain long before clinical symptoms are made evident. And once these symptoms are identified, it is too late — the disease has become irreversible. In addition to causing disorientation and memory loss, the disease causes loss of motor control in those who are afflicted.

Approximately 6 million individuals are living with AD in the U.S. currently, and the disease is projected to afflict 14 million Americans in the next four decades. Economically, the costs associated with managing Alzheimer’s are expected to exceed $20 trillion in the same time span.

To develop more effective treatments, we first need to understand the disease itself, which is one of the tallest orders facing modern medicine today.

Women are at a particular increased risk of developing Alzheimer’s disease. This study shows that the simple addition of choline in the diet throughout life may reduce AD pathology in those most affected by the disease. Additionally, these results have implications for other neurodegenerative afflictions where activated microglia are rampant says Velazquez.

Guidelines for dietary choline

Prior research concerning Alzheimer’s has indicated that there is no one factor at play. Rather, a multitude of factors that are believed to contribute to the development of the disease, including genetics, age and lifestyle. Additionally, studies suggest that diet can have a significant effect in increasing or lowering the risk of cognitive decline.

A recent report suggested that plant-based diets may be determinantal due to the lack of important nutrients, including choline. Another recent report found that the increase in cases of dementia in the United Kingdom may be associated with a lack of recommendations for choline in the diet throughout life. In fact, as of August 2019, AD and other forms of dementia are now the leading cause of death in England and Wales.

The current established adequate intake level of choline for adult women (>19yrs of age) is 425mg/day, and 550mg/day for adult men. A converging line of evidence indicates that even the current recommended daily intake (RDI) may not be optimal for a proper aging process, especially in women. This is relevant, given the higher incidence of AD seen in women. This suggests that additional choline in diet may be beneficial in preventing neuropathological changes associated with the aging brain.

The tolerable upper limit (TUL) of choline unlikely to cause side effects for adult females and males (>19yrs of age) is 3500mg/day, which is 8.24 times higher than the 425mg/day recommendation for females and 6.36 times higher than the 550mg/day recommendation for males. “Our choline supplemented diet regimen was only 4.5 times the RDI, which is well below the TUL and makes this a safe strategy,” Velazquez says.

Choline can be found in various foods. According to the United States Department of Agriculture (USDA), high levels of choline are found in chicken liver (3oz; 247mg), eggs (1 large egg with yolk;147mg), beef grass-fed steak (3oz; 55mg), wheat germ (1oz toast; 51mg), milk (8oz; 38mg), and Brussel sprouts (1/2 cup; 32mg). Additionally, vitamin supplements containing choline, for example choline bitartrate and choline chloride, are widely available at affordable costs. The vitamin supplements containing choline are particularly relevant for those who are on plant-based diets.

Effects of choline

All plant and animal cells require choline to maintain their structural integrity. It has long been recognized that choline is particularly important for brain function.

The human body uses choline to produce acetylcholine, a neurotransmitter responsible for functioning memory, muscle control and mood. Choline also is used to build cell membranes and plays a vital role in regulating gene expression. Additionally, a new report in Jan 2019 found that choline acts as an agonist for Sigma-1 receptors, which are implicated in AD pathogenesis.

In this study, researchers used a water maze to determine whether the mice with AD-like symptoms that received lifelong supplemental choline exhibited improvements in spatial memory. It was found that this was indeed the case, and subsequent examination of mouse tissue extracted from the hippocampus, a brain region known to play a central role in memory formation, confirmed changes in toxic amyloid-beta and reductions in microglia activation, which reduces brain inflammation.

Due to alterations of key microglia receptors induced by choline, the improvements in behavior may be attributed to reduced microglia activation. “We found that lifelong choline supplementation altered the alpha7 nicotinic acetylcholine and Sigma-1 receptor, which may have resulted in the reduction of diseased associated activated microglia,” Velazquez said. These receptors regulate CNS immune response and their dysregulation contributes to AD pathogenesis.

The study’s significance establishes beneficial effects of nutrient supplementation in females throughout life. “Our work nicely complements recent work showing benefits in male AD-mice on a lifelong choline supplementation regimen.” “No one has shown lifelong benefits of choline supplementation in female AD-mice.” “That’s what is novel about our work.”

Choline is an attractive candidate for prevention of AD as it is considered a very safe alternative, compared with many pharmaceuticals. “At 4.5 times the RDI (recommended daily intake), we are well under the tolerable upper limit, making this a safe preventive therapeutic strategy.”

Although the results improve the understanding of the disease, the authors suggest that clinical trials will be necessary to confirm whether choline can be used as a viable treatment in the future.

Source:
Materials provided by Arizona State University. Original written by Richard Harth. Note: Content may be edited for style and length.


Journal Reference:
Ramon Velazquez, Eric Ferreira, Sara Knowles, Chaya Fux, Alexis Rodin, Wendy Winslow, Salvatore Oddo. Lifelong choline supplementation ameliorates Alzheimer’s disease pathology and associated cognitive deficits by attenuating microglia activation. Aging Cell, 2019; DOI: 10.1111/acel.13037

ScienceDaily,         27 September 2019. 

 

The Best Supplements

 

These Are The Supplements Health Experts Actually Use

Rule number one: ignore hype.

Taking supplements you don’t need can be dangerous.

Flick through social media and you’ll come across countless supplements that people swear by — turmeric pills, maca pills, goji berry juice powder, spirulina, kale powder — you name it.

With so many supplements out there which are simply gimmicks, it’s tricky knowing the good ones from the useless ones.

Well, we asked four health experts which supplements they actually use and recommend, and importantly, in what circumstance you truly require them.

According to Alexandra Parker and Anna Debenham, accredited practising dietitians from The Biting Truth, the first and best way to get nutrients is from your food.

“As dietitians who focus on wholefoods for optimal nutrition and wellbeing, vitamins and micronutrient supplementation are not generally our initial recommendation,” Parker told The Huffington Post Australia.
Get your nutrients from whole foods first, then supplement if required.
“Food first, always. Food provides vitamins in the most biologically available form, in the right quantities and combined with other complementary nutrients.”

“We’re big believers that if you’re otherwise healthy, a healthy eating pattern should never be replaced by a supplement. More and more often we’re seeing people who are eating a poor diet, drinking and smoking, and believe everything will be okay if they take a supplement.”

Pharmacist and personal trainer Holly Vogt, The Fit Pharmacist, agrees.

“Vitamin supplements should not be used as a substitute for a balanced diet and if you do take them, make sure you do not exceed your daily requirement. Choosing a good health supplement should be an informed and wise decision,” Vogt said.

Food first, always. Food provides vitamins in the most biologically available form, in the right quantities and combined with other complementary nutrients.

Although supplements may be marketed as ‘magic bullets’, unfortunately they don’t provide equal nutrients to those found in foods, nor do they counteract a poor diet.

“A piece of fresh fruit, for example, contains antioxidants, phytochemicals, fibre and many other nutrients that do not make it into the vitamin jar but play a huge role in our health,” Debenham told HuffPost Australia.

“Saying that, there is a time and a place for supplements and there’s good evidence to suggest that if a vitamin or mineral supplement replaces a deficiency, it will have beneficial outcomes. But aside from a few specific groups of people and situations, most people who eat a balanced diet have no need for supplementation.”

Who needs supplementation?

The main instances and stages of life where people may need to genuinely supplement is when food alone is simply not enough to meet an individual’s nutrient needs, and supplementation becomes integral to that person’s wellbeing. Some examples include:

  • Those trying to conceive and pregnant women (one month prior to conception and three months after) — folate has been shown to reduce risk of neural tube defects.
  • People on a strict vegan or vegetarian diet, and elderly people who may be eating poorly and/or absorbing less from their food — iron, and vitamin B12 as this is found almost exclusively in animal products.
  • People with an allergy or intolerance such as lactose intolerance — calcium
  • Autoimmune disease e.g. Crohn’s disease, cystic fibrosis or coeliac disease — supplementation may be required at some stage to correct any nutrient deficiencies.
  • People who did not receive enough sunlight (e.g. bed bound, elderly, covered/veiled women and men) — vitamin D
  • Following a course of antibiotics — probiotics may be beneficial in restoring gut health after a round of antibiotic treatment.
  • People with specific hormonal imbalances such as PCOS.
  • – Parker and Debenham.

“It is important to note that we all have specific nutritional requirements and health concerns at different stages of life, and it is ideal to choose supplements that target those specific needs,” Vogt said.

So, how do you tell when you need to supplement?

“If you are fatigued, training hard, have a restricted diet or limited food options available, say, when you are travelling, this is a good time for supps,” celebrity trainer Tegan Haining said.

“When it comes to supplements, it’s often difficult to decipher which protein powder, omega 3 oil or multivitamin to trust. It’s very important to understand that supplements should not be a free-for-all,” Parker explained.

These Are The Supplements Health Experts Actually Recommend

“It’s best to avoid going to the supermarket or searching online when you don’t know what you’re looking for or if you’re self-diagnosing.

“Blood tests can be useful, however are not always necessary. We highly recommend speaking to your doctor or accredited practising dietitian to determine your need for supplementation.”

On top of this, not all supplements are required to be taken long term and dosages will vary depending on your specific needs.

“Some supplements have adverse effects, like toxicity or interference with nutrient absorption when taken in excess. For example, vitamin A, B or zinc,” Parker said.

A few key things to consider when purchasing supplements:

  • Start out with the low dosage recommendation first and increase as required.
  • Look for supplements without added fillers, colours or unnecessary ingredients.
  • Think of supplementation as an investment to your health and always choose quality. Try not to choose a product for its logo, price or marketing.
  • Ensure you continue to eat real food.

– Parker and Debenham.

Here are five supplements health experts actually use.

1. Fish oil

“One of the key nutrients many of us don’t get enough of is long chain omega 3 fats (which are found naturally in oily fish, for example, salmon),” Debenham told HuffPost Australia.
“There is solid evidence to show that omega 3 fatty acids are necessary for a healthy heart and brain, and play a role in reducing inflammation throughout the body.”

Fish oil is rich in omega 3 fatty acids which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

“We cannot produce these in our bodies so it is essential that we receive them through our diet or supplementation,” Vogt said. “Ensure that you choose a supplement with a high concentration of EPA and DHA, and one that has purity and sustainability certifications.”
“I also like cod liver oil tablets, which are high in Vitamin D and A,” Haining added.

Flaxseeds, flaxseed oil, walnuts and chia seeds are other good sources of omega 3s.

2. Probiotics
Probiotics are ‘good’ bacteria that line our digestive tracts and support our body’s ability to absorb nutrients and fight infection.

“I always take a probiotic to ensure my gut health,” Haining said.
“There is mounting scientific evidence to show that the health of our gut directly affects our immune system. Taking a daily probiotic can be a simple way to help keep your gut healthy and your immune system strong,” Parker said.

“Whether you take it as a capsule, drink or powder, the choice is yours. If you’ve taken a course of antibiotics, supplementing with probiotics will also be beneficial to your gut.”

It’s important to note that there are different types of strains of probiotics, Vogt explained.

“Certain strains of probiotics support immunity, others digestion, and some even help to regulate weight and balance hormones,” Vogt said.

Kombucha, yoghurt, kefir, sauerkraut, miso and tempeh all contain probiotics.

3. Vitamin D
Vitamin D is important for strong bones, muscular and overall health.

“Vitamin D is a fat soluble nutrient and is one of the 24 micronutrients essential for human survival. Due to the increasing rates of vitamin D deficiency and the implications, supplementation is encouraged if optimal levels are not present in the body,” Vogt said.

“Most of us probably get enough vitamin D from the sun during the summer months (you only need about 15-20 mins of exposure). However, during winter, if you tend to spend a lot of time indoors, some of us may benefit from a vitamin D supplement,” Parker added.

4. Magnesium
Magnesium is an important nutrient which plays a role in hundreds of enzymatic bodily reactions, including metabolising food, synthesis of fatty acids and proteins, and transmission of nerve impulses.

“Magnesium is also great to take in the evening for a better night’s sleep and managing stress levels,” Haining said.

5. Protein
While most people can obtain adequate protein through their diet (it’s found in both plant-based foods and meat), select population groups can benefit from protein supplementation — namely athletes or those who have an intense training regime.

“When it comes to muscle gain and fat loss, protein is the king of nutrients. Protein has been proven to help weight loss by boosting metabolism and reducing hunger and appetite,” Vogt said.

“Whey protein is ideal, however if you have issues with lactose intolerance, then plant-based proteins are still highly effective.”

 

By Juliette Steen          10/01/2017


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22 Simple Habits That Can Relieve Holiday Stress and Anxiety

Are the holidays the season of excitement or a time for anxiety and frustration? 
Here are expert tips to get you past the stress and into the festive spirit.

Get adequate sleep

It’s no secret that our bodies crave rest; fail to get enough, and you’ll have some nasty symptoms. Not only does adequate rest—at least seven to eight hours per night—recharge your body for the day ahead, it also gives your nervous system a chance to wind down and reset as well. For those who suffer from anxiety symptoms, a lack of sleep can make you much more anxious. No one wants that around the holidays, warns Barbara Greenberg, PhD, a clinical psychologist and the co-author of Teenage As A Second Language. She tells Reader’s Digest, “We must all keep in mind that the holidays can be quite overwhelming as well as exciting. Because we are going to be expending a lot of energy during the holidays we must take care of ourselves. That way, we are less likely to become physically sick and emotionally overwhelmed during the holiday season.” Go ahead and go to bed early—chances are you’ll be better able to handle whatever comes your way in the morning.

Give your body the boosts it needs

The typical American diet can leave you short on nutrients your body needs to function at its fullest potential, and sometimes it needs a boost that food is not providing. During stressful times such as the holidays or busy seasons, it’s important to pay close attention to cues your body is sending about its status. Supplements such as magnesium (almost 80 percent of the population is deficient), zinc, and fish oil can deliver the nutrients your body needs to keep running efficiently. Magnesium helps to relax muscles and decrease anxiety. Zinc will help to boost your immune system during the colder months, and the omega-3 oils in fish oil are powerful anti-inflammatories that provide an overall sense of well-being.

Give yourself the gift of self-care

In the midst of the seasonal rush, it’s easy to forget about your own health. Make time for a daily routine—even if it’s just 15 minutes—of doing something relaxing. Whether that’s pulling out the yoga mat, steeping a cup of your favorite herbal tea, or simply reading a good book, the time you give yourself out of your busy day will make a huge difference in your outlook. Kim Fredrickson, a marriage and family therapist and author of the new book Give Your Kids A Break: Parenting With Compassion For You and Your Children, agrees. She advises, “Treat yourself with compassion. It’s important to treat yourself kindly regarding all the extra pressures and activities you’re dealing with.” She continues, “Come up with a plan to take care of yourself as you head into the holidays. Try getting enough sleep, eat as healthy as possible, take time for a daily walk, and set things aside that can wait until January or February.”

Accept what you can control and release the rest

If you struggle with anxious feelings, you may also have control issues. So when the to-do list becomes overwhelming, that’s the time to step back and assess what is reasonable and what you have to let go of. If you’re hosting a dinner and you know that gluten-free Aunt Martha will complain that she can’t have the stuffing, kindly suggest that she might want to bring a side she’ll be able to enjoy. Fredrickson recommends making a list of the things you feel are top priorities, to keep your focus on what matters most. She says, “What’s important? Think about what is really important as you approach the holidays. Make sure your list includes things that are important to you, rather than only focusing on creating good experiences for your family.”

Do what you can from the comfort of home

There’s never been a better time to get things done without getting out of your pajamas. Sure, the Internet has its drawbacks, but there’s no question it’s made life easier for shopping. Tap the wonders of the web to order your groceries and gifts online. Some grocery services will deliver to your door, while some require that you pick up your order; either way, the time you’ll save is priceless. With online gift-wrapping options, it’s never been easier to have gifts sent directly to the relatives. Consider yourself a tech genius this season and eliminate your to-do list worries.

Delegate the details

If you’re facing a panicked rush to get things done, why not hand off some of the to-do lists to your spouse? If you know you’ll never be able to wrap every gift on time or schedule the carpet cleaning you’ve been putting off, recruit help. The same goes for holiday meals. While it’s true that the host often provides much of the main meal, why not ask people on the guest list to provide a side or dessert? Dr. Greenberg advises, “There are no prizes for doing everything on your own. Delegate. Remember people should come together during the holidays and help each other, right?”

Know your limits and respect them

Do memories of holidays past leave you shuddering with a sense of dread? If so, it’s time to learn from past mistakes, and vow to do things differently this year. If hosting the holiday festivities is simply too much of a strain on you or your family, ask someone else to take it on this year. Stress and anxiety can make even the most well-intentioned hostess less than jolly, and chances are good that there’s someone in your family who would love the chance to show off their culinary skill. Dr. Greenberg tells Reader’s Digest, “Know your limits. If it is difficult to be with your family for too long before you start getting irritable with each other, then set a time limit in advance. Believe me, you will be grateful that you did this! Do not expect that this year your family will get along perfectly and that old grudges will be forgotten. Unfortunately, we tend to regress when we are with our families during the holidays and old issues from years ago rear their heads.”

Make time to move

While it might seem counter-intuitive to add exercise to your daily routine during a time of extra activity, it doesn’t have to be strenuous. Activity reduces blood pressure and stress, and a short walk around the block can really go the distance in making the holiday grind more bearable. If walking isn’t something you enjoy, why not try yoga, and let your breath carry you away from it all? Exercise doesn’t have to produce heavy breathing and sweat to count—so find something that gently allows your body to expend its extra energy, and go with it.

Prep your way to less stress

You’ve probably heard the saying, “Fail to plan? Plan to fail.” That’s a little harsh, but there’s no question that having a holiday-prep plan will help ensure the success of your season. Take a look at your seasonal to-do list and make notes about the things that can be taken care of in advance. Can you bake and freeze some dinner or dessert items now? How about sending out the invitations early, with your requests of what others should bring for the meal included? Some things don’t need to wait to be done until the week before the big day. Take advantage of the time you have, and take action now.

gingerbread

 

Maintain realistic expectations of yourself and others

Family relationships are complicated. Add in holiday pressures and heightened expectations for a perfect holiday, and you’ve got a recipe for disaster. Instead of expecting a perfect holiday staged by Hallmark, keep your vision of the day realistic. That one relative who really knows how to push your buttons will not magically become a joy to be around just because it’s a special day. Accept the likely reality for what it is, and make the best of it. Dr. Greenberg cautions that you should rein in your expectations—especially around the holidays. “It is crucial to keep expectations at a reasonable level. If we set the bar too high and expect family get-togethers or other celebrations to be perfect, then we are setting ourselves up for disappointment.” Who needs the extra stress of having a perfect day?

Keep healthy boundaries in place

Some of your family or friends may see the holidays as an excuse for excess, indulgence, or rude behavior. Though more family time might lead you to have an extra glass of wine, Dr. Greenberg says this isn’t the best option to soothe frazzled nerves. She warns, “Keep the drinking of alcohol to a minimum. Too much alcohol leads to saying the wrong thing, behaving in a clumsy manner, and unintentionally bruising the feelings of others. It also leads to embarrassing yourself and your family.” Everyone wants an enjoyable day, but it shouldn’t cost you your sanity or healthy limitations.

Make a date with yourself

“The holidays can be a chaotic time with friends and family and it’s OK to schedule some alone time,” says Prakash Masand MD, a psychiatrist from Duke University and founder of the Centers of Psychiatric Excellence. “Ask your spouse to watch the kids for an hour and go to the spa, or go hit a bucket of golf balls. Seeking some solitude is both healthy and necessary to reduce stress.”

Hit “pause” on family arguments

Old tensions, political differences, blended families with ex-spouses and new loves—for a lot of people, getting together with extended family to celebrate holidays is a mixture of good and bad. If tensions and disagreements arise, consider pressing pause, at least for now. “Holidays are not the time to resolve family conflicts,” says Dr. Masand. “Many individuals use the family holidays to try to resolve longstanding conflicts with family members often with disastrous consequences, particularly when alcohol is involved. Leave addressing those issues to a later time in a one-to-one conversation.”

Do your shopping in short bursts

In an interesting 2016 study, researchers strapped emotion-tracking devices to 100 people and sent them holiday shopping for an hour. The findings? People’s heart rates increased by an average of 33 percent while shopping, about the same increase seen in someone who’s running a marathon. A majority became fatigued after just half an hour. “There’s so much to do: buying presents, cooking, decorating and more. Saving it all for the last minute will raise your stress,” says Dr. Masand. “Start a few weeks ahead of time and do a little at a time.”

Do less!

The number-one stressor during the holidays is time, a survey by the American Psychological Association found. A full two-thirds of people surveyed often or sometimes feel worried about having time to fit everything in, including family visits, cooking, shopping, decorating, and working. If you find yourself feeling stretched thin every holiday season, why not plan to do a little bit less this year? Jot down a quick list of all the parties, activities, and traditions you “need” to fit in and then prioritize. The ones that end up near the bottom? They’re optional.

Stick to a budget

Money is the second-biggest source of holiday stress (“time” is number one), according to the American Psychological Association. That’s why Dr. Masand suggests making a holiday budget and sticking to it. “Every parent wants to buy that perfect holiday gift for their child, but big-ticket items can take a toll on your wallet and your stress level,” he says. If you exchange gifts with extended friends and family, “consider a grab bag gift exchange where each person buys only one gift to alleviate the stress of having to get something for everyone.” Of course, gifts aren’t the only expenses of the season—there’s also food. “Let others help,” says Dr. Masand. “Don’t feel like you have to be the hero of the holiday season. Ask each person to bring a dish to dinner, make decorating a family activity where the kids help out.”

Go store-bought instead of homemade

Do you always bring the pie for the holiday meal, always homemade? If this year has you feeling overwhelmed or overworked, consider giving yourself the gift of time and buy one instead. Store-bought or cafe-bought desserts can be just as enjoyable, especially if you’re not stressed out and exhausted when you eat them! Try this top-pick frozen apple pie or check out this Chicago Tribune review of sweet potato, pecan, and apple pies from grocery stores like Walmart, Jewel, and Target.

Expect some bad along with the good

In a recent survey, 41 percent of Americans admitted to working too hard to have a “perfect” holiday season. “Expect things to go wrong,” says Dr. Masand. “Your son may hate his Christmas gift. Your daughter might get sick. You may overcook the ham. The point is things will go wrong. Appreciate the season for the time spent with loved ones and create new memories, and don’t sweat the small stuff.”

Draw firm boundaries between work and family

Many people have to work regular schedules in the days leading up to the holidays—those in the travel industry, retail, hospitality, and food services may have to work even more than usual. Other than requesting time off as far in advance as possible, those work schedules can’t necessarily be controlled. What can be are your boundaries when you’re not at work. Thirty-four percent of people in an American Psychological Association survey say they experience significant stress worrying that work obligations will impede on their holiday celebrations. So when you’re off the clock, stay there. Make it clear that you can’t respond to texts or emails on your days off, and don’t let yourself feel pressured into filling in for co-workers who ask to swap shifts.

Look out for the holiday blues

Those of us who have lost loved ones or are facing other difficult life situations may feel especially sad during this time of year when everyone is supposed to be jolly. Don’t ignore these feelings of grief or sadness, say the mental health experts at the Mayo Clinic. Not only is it OK to express these feelings during this time of “cheer,” it’s healthier to do that than to ignore or suppress them. Learn more about what to look out for when holiday blues go too far.

Remember that ultimately, a holiday is just a day

“The holidays are filled with both joy and stress,” says Ellen Braaten, PhD, an associate professor of psychology at Massachusetts General Hospital. If you find yourself feeling extremely overwhelmed by emotions, pressures, or obligations this year, try to shift your perspective by deciding what’s most important and what you want the holidays to mean to you. “The holidays are just another time of year, certainly something to mark, but not the end-all, be-all,” she says.

Focus on the good

Yes, the holidays can be stressful and difficult. But they’re also full of joy for many of us. The American Psychological Association found that 78 percent of people report feeling happy, 75 percent feel love, and 60 percent report being in high spirits this time of year. So don’t lose sight of what you enjoy most about this time of year, whether it’s the twinkling lights, music, food, or fellowship.

Jen Babakhan       Sunny Sea Gold
 
source: www.rd.com


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Four Nutrients You Probably Need More Of

Chances are, you need to boost your intake of at least one or two nutrients. Even the most disciplined eaters can be, unknowingly, skipping out on key essentials, which can eventually drain energy and lead to health problems.

According to Health Canada’s Canadian Community Health Survey (CCHS), conducted in 2004, many people’s diets don’t provide enough vitamins and minerals. (Results from the 2015 CCHS have yet to be released.)

Haphazard eating and an increased reliance on heavily processed foods can undermine your diet.

Certain eating plans can also shortchange your body of nutrients.

A low-carbohydrate diet (e.g., ketogenic, Atkins-style) can deprive you of gut-friendly fibre, vitamin C and folate, a B-vitamin that repairs DNA in cells. Gluten-free diets can lack fibre and folate, too.

Even if you do eat the recommended amounts of vitamins and minerals, you might need more. Aging and certain medications can interfere with nutrient absorption.

Sure, you can take a supplement to bridge nutrient gaps. And, in some cases, I recommend that you do.

Adding whole foods to your diet, though, should be your first line of defence. Along with vitamins and minerals, whole foods deliver fibre, antioxidants and anti-inflammatory phytochemicals.

Nutrients to pay attention to

Vitamin A

It’s necessary for normal vision and immune function. Yet, according to Health Canada, more than one-third of Canadians don’t consume enough.

There are two types of vitamin A in foods: retinol, ready for the body to use, and carotenoids, which are converted to vitamin A in the body. Foods high in retinol include beef, pork, lamb, chicken, turkey, tuna, milk and cheese.

It’s carotenoids, though, that many people need more of. In addition to providing vitamin A, research suggests that a higher intake can help guard against heart attack, stroke and certain cancers.

Outstanding sources include sweet potato, carrots, pumpkin, spinach, collards, kale, dandelion greens and cantaloupe. You’ll absorb more carotenoids if you eat your meal with a little fat.

fruits veggies

Vitamin B12

As many as 35 per cent of Canadian adults don’t consume the daily recommended 2.4 mcg of B12, a nutrient needed to make red blood cells, repair DNA and keep our nerves working properly.

B12 is found primarily in animal foods – meat, poultry, fish, eggs and dairy products. Some foods are fortified with B12, including plant-based “milks” (1 mcg per cup) and soy products. Fortified nutritional yeast, sold in natural-food stores, is also high in B12.

If you’re over 50, you might be getting less B12 than you realize. The absorption of B12 from foods relies on an adequate release of stomach acid. As many as 30 per cent of older adults have atrophic gastritis, a condition that reduces the stomach’s ability to release acid.

Proton pump inhibitors (PPIs), drugs used to treat ulcers and gastroesophageal reflux disease, interfere with B12 absorption by reducing stomach acid. Metformin, a medication that controls blood sugar, also reduces B12 absorption.

Older adults, vegans and people taking PPIs and metformin long-term should take multivitamin or B-complex supplements to ensure they’re meeting daily B12 requirements.

Vitamin C

More than one-third of our diets fall short of vitamin C, used to make collagen, help the immune system work properly and enhance iron absorption from plant foods. Vitamin C is also a powerful antioxidant, protecting cells from free radical damage.

The recommended daily intake is 75 mg (women) and 90 mg (men). (Smokers need an extra 35 mg.)
Include at least two vitamin C-rich foods in your daily diet such as red and green bell peppers (152 mg and 95 mg per ½ medium, respectively), oranges (70 mg per 1 medium), kiwifruit (64 mg each), strawberries (98 mg per cup), cantaloupe, broccoli, cauliflower and tomato juice.

To prevent chronic disease, some experts recommend a daily intake of 200 mg, an amount you can get by eating at least 5 daily servings (2.5 cups) of fruits and vegetables.

Magnesium

As many as 4 out of 10 Canadians consume too little magnesium, a mineral that helps regulate blood pressure, blood sugar and muscle and nerve function. That’s likely because some of the very best sources – pulses, leafy greens, bran cereal – are not everyday foods for many people.

Eating a diet high in magnesium is also tied to a lower risk of type 2 diabetes, stroke and colon cancer.

Adults need 310-320 mg (women) and 400-420 mg (men) each day. Excellent sources include oat bran, brown rice, quinoa, spinach, Swiss chard, hemp seeds, pumpkin seeds, almonds, cashews, black beans, lentils, tofu and edamame.

People who are likely to take a proton pump inhibitor long-term should take a daily magnesium supplement (200 to 250 mg) in addition to eating magnesium-rich foods.

Leslie Beck, a Toronto-based private practice dietitian, is Director of Food and Nutrition at Medcan.

November 4, 2018      Leslie Beck


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How Your Next Meal Could Help Fight Depression And Stress

Do you find that food deeply affects your mood? Science is beginning to back up such gut feelings.

The link between poor diet and mood disorders has been long known, but what has been less clear is the direction of causality. When we’re depressed, we tend to reach for lower-quality comfort foods, but can more comfort foods contribute to depression? And if we’re depressed, can improving our diets improve our symptoms?

New research is helping to pave the way toward greater clarity. One small but important trial was recently published from Deakin University’s Food and Mood Centre (the center’s very name a testament this burgeoning line of research). It involved men and women who were taking antidepressants and/or were in regular psychotherapy.

All of the 67 subjects had unhealthy diets at the start, with low intakes of fruits and vegetables, little daily dietary fiber and lots of sweets, processed meats and salty snacks. Half of the subjects were then placed on a healthy diet focusing on extra-virgin olive oil, nuts, seeds, eggs, fruits, vegetables, fatty fish and grass-fed beef. The other half continued eating their usual diets and were required to attend social support sessions.

Before and after the three-month study, the subjects’ symptoms were graded on a common depression scale. After three months of healthier eating, those in the intervention group saw their scores improve on average by about 11 points. Thirty-two percent had achieved scores so low that they no longer met criteria for depression. Meanwhile, people in the social support group with no dietary intervention improved by only about 4 points; only 8% achieved remission.

What this early research demonstrates is that even for patients with major depression, food may be a powerful antidepressant. And with no negative side effects.

One way a healthier diet may improve one’s mood is through our bodies’ immune systems. The same process by which we respond to acute injuries or threats also puts out fires initiated by our diets and lifestyles. That’s why poor diet can lead to chronic low-grade inflammation, a risk factor for noncommunicable diseases such as Type 2 diabetes and even Alzheimer’s disease. These sorts of illnesses now account for 60% of deaths worldwide, according to the World Health Organization.

disease & diet

Though the mechanisms linking inflammation to depression are just beginning to be understood, other studies involving compounds with a known anti-inflammatory effect, such as curcumin (a component of the spice turmeric), have also demonstrated some efficacy in reducing symptoms. Though the studies are small and warrant further research, they strengthen the notion that depression may be the brain’s response to inflammation in the body, at least for some.

Whole, healthy foods also provide micronutrients that help the brain better cope with daily stress. Today, with 90% of Americans deficient in at least one vitamin or mineral, it has left our brains weaponless as it attempts to repair from the damage. Case in point: Nearly 50% of Americans don’t consume enough magnesium, a mineral involved in DNA repair. And yet it is easily found in foods such as almonds, spinach and avocado.

Some of the most nutrient-dense foods include dark leafy greens, cruciferous vegetables, eggs and even properly raised red meat. A large study found that women who consumed less than three to four servings of red meat per week were twice as likely to have a diagnosed depressive or anxiety disorder. The study was performed in Australia, where more of their meat comes from grass-fed cows, a caveat the researchers call out as noteworthy.

What foods should we avoid consuming to maintain a healthy, balanced mood? Sugar and highly refined, processed oils, which include canola, corn and soybean oil (the use of which has skyrocketed up to 1,000% over the past century). These foods have been linked to mental health issues including depression, and both now saturate our food supply, constituting in large part the ultra-processed foods that now make up 60% of our caloric intake. These foods, when consumed chronically, drive inflammation and deplete our bodies’ protective resources, compounding the damage done.

Although the science regarding diet and mood has a long way to go before being settled, there’s little reason to wait given that switching to a healthier diet may help and is definitively better for your overall health. Research suggests that a better diet may even be easier on your wallet.

Max Lugavere is a health and science journalist and the author of “Genius Foods: Become Smarter, Happier, and More Productive While Protecting Your Brain for Life.”

By Max Lugavere     Tuesday, March 20, 2018
 
source: www.cnn.com


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8 Healthy Ways to Boost Energy

Your food and beverage choices can have a big effect on your energy levels throughout the day, an expert says.

As our energy levels decrease because of our overstressed lifestyles, many people look for a quick fix to combat fatigue.

Energy drinks mask the symptoms of fatigue and dehydrate the body. The majority of energy drinks contain excess sugar, high levels of caffeine and other stimulants.

Relying on caffeine and energy drinks makes us feel worse in the long run by causing our system to crash.

Continued fatigue decreases the immune system, making us more susceptible to depression and illness.

So what to do? Exercise, sleep and reducing stress are important in fighting fatigue. But our eating habits also directly affect energy levels. And nutrition can affect energy levels throughout the day.

Here are some tips on healthy ways to boost your energy:

Drink water

The body needs water – multiple glasses a day.

Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks; they only add extra unneeded calories. Keep a fresh water source with you at all times and drink throughout the day. Add lemons, limes or oranges for taste variety.

Eat breakfast

This is the meal that sets the stage for the entire day. Studies show that breakfast helps keep you alert, starts your metabolism for the day and keeps you satisfied until lunch.

But a healthy breakfast is the key. Good options include whole-grain cereals, breads, fruit and lean protein instead of doughnuts, pastries and white breads. A hard-boiled egg sliced into a whole wheat pita, oatmeal with fruit, and whole-grain toast with natural peanut butter are all healthy choices.

Don’t forget protein

Not consuming enough protein during the day can be a primary reason for fatigue. Protein-based foods provide the body with fuel to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, providing a longer-lasting energy source. You can find protein in poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese and tofu.

Keep your carbs smart

Carbohydrates are the body’s preferred source of fuel. Pick whole grains like cereal, brown rice and whole wheat bread, and avoid sweets, which cause energy to plummet. Many processed carbohydrates contain little to no fiber. Always read the nutrition label.

Snacks are important

If you let yourself get too hungry between meals, your blood sugar falls, and you get lethargic. Keep your blood sugar and energy level steady during the day by consuming snacks. Choosing the right snacks prevent peaks and valleys in energy.

Combine complex carbs with a protein and/or fat for lasting energy. The protein and fat slow the breakdown of sugar into the blood, preventing fatigue. Snacks also can prevent overeating at mealtimes. A few examples of smart snack choices are yogurt with fruit, mixed nuts, veggies with hummus, pears with almond butter, whey protein shake or blueberries with a cheese stick. Plan ahead!

Omega-3 fatty acids

Studies have shown that omega-3 fatty acids reduce inflammation, combat depression and improve mood and memory. Try to focus on omega-3 fats from food rather than supplements. Excellent sources include salmon, tuna, walnuts, flax seeds, leafy greens and hemp seeds.

Magnesium

Almonds, walnuts and Brazil nuts are rich in magnesium, a mineral important in converting carbohydrates into energy. Other good sources of magnesium include whole grains and dark green vegetables.

Don’t skimp on calories

Skimping on calories decreases your metabolism and causes you to feel lethargic. Keep your energy levels high and increase metabolism by meeting your caloric needs each day. Whole foods are preferred over supplements to obtain protein, fiber, vitamins and minerals instead of one or two single nutrients. Consume a variety of foods for overall health but also to keep your energy levels high.

By Tiffany Barrett, Special to CNN      November 28, 2012
source: www.cnn.com


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This Mineral Fights Depression — And It Is Cheaper And Safer Than Drugs

The supplement starts to take effect after only two weeks, the researchers found.

Over-the-counter magnesium is a safe and effective way to treat mild to moderate depression, a new study suggests.

The mineral magnesium has already been linked to lower inflammation and improvements in depression.

Now a new randomised controlled trial has tested the effects of magnesium chloride supplements compared with no treatment.

For the research, half of 126 people with mild to moderate depression were given 248 mg of magnesium chloride per day for six weeks.

After just two weeks, some positive effects of the supplement could be seen.

Those taking magnesium had clinically significant improvements over the six weeks.

People did not have any problems taking magnesium and there were no differences based on sex, age, whether people were also taking antidepressants, or other factors.

More than half of the people in the study said they would continue to take magnesium to help them with their depression.

Ms Emily Tarleton, the study’s first author, said:

“This is the first randomized clinical trial looking at the effect of magnesium supplementation on symptoms of depression in U.S. adults.
The results are very encouraging, given the great need for additional treatment options for depression, and our finding that magnesium supplementation provides a safe, fast and inexpensive approach to controlling depressive symptoms.”

Ms Tarleton says that the next stage is to move on to larger populations to see if the results can be replicated.

While many more studies have investigated antidepressant medications, there is also much evidence of their side-effects.

A survey of people taking antidepressants has found higher than expected levels of emotional numbness, sexual problems and even suicidal thoughts associated with the medication.

Of the 20 adverse effects to antidepressants that people were questioned about:

  • 62% said they had ‘sexual difficulties’,
  • 52% said they ‘didn’t feel like themselves’,
  • 42% noticed a ‘reduction in positive feelings’,
  • 39% found themselves ‘caring less about others’,
  • and 55% reported ‘withdrawal effects’.

The study was published in the journal PLOS ONE (Tarleton et al., 2017).

 
JULY 12, 2017
source: PsyBlog


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7 Nutrients Your Brain Needs To Stay Young

Perhaps you remember hearing your parents or some other authority figures telling you that fish is brain food. What they meant was that fish contains nutrients called omega-3 fatty acids that have been shown to enhance or improve brain function and help it to stay young.

For those of you who don’t care for fish or who don’t consume animal products, there are various supplements you can take to get your omega-3s. But omega-3s are not the only good brain nutrients; there are numerous others that can help your brain stay young and a wide variety of foods in which to find them. For example, the B vitamins (aka, B-complex) are a group of nutrients that work in sync to support and promote brain health.

In fact, the brain needs a constant supply of nutrients to support optimal function, from energy metabolism for its billions of neurons to the synthesis of neurotransmitters, propagation of nerve impulses, and other brain activities.

Here we look beyond the B vitamins to omega-3s and six other nutrients that your brain needs to stay young and functioning at an optimal level. These nutrients, along with a diet rich in these nutrients, regular exercise, avoidance of smoking, stress management, and sufficient sleep all have a role in maintaining a healthy brain.

Omega-3 fatty acids

According to researchers, omega-3 fatty acids have demonstrated an ability to improve cognitive function. A 2017 Brazilian systematic review, for example, found that omega-3 fatty acid supplements in mild Alzheimer’s disease may be helpful when there is slight brain function impairment. A mouse study reported that animals given omega-3 supplements demonstrated an improvement in cognitive function (i.e., object recognition memory, localized and spatial memory) as they got older.

In addition to cold water fish, omega-3 fatty acids are also found in walnuts, chia seeds, flax seeds, hemp seeds, and sea vegetables. Omega-3 supplements are available as fish oil, krill oil, and algae-based.

Cocoa flavanols

Dark chocolate is the source of brain-friendly phytonutrients called cocoa flavanols. In a three-month study, researchers discovered that individuals who consumed a high cocoa flavanol diet showed a boost in the area of the brain associated with memory loss and aging.

Cocoa powder is made by fermenting, drying and roasting cacao beans. The flavanols have been shown to lower blood pressure, fight cell damage, prevent blood clots, and improve blood flow to the brain.

To reap the brain-boosting benefits of cocoa flavanols, choose dark chocolate (organic preferred) and enjoy a small amount (about one ounce) several times a week or even daily. A 2012 study of adults with mild cognitive impairment showed that those who consumed cocoa flavanols daily benefits from improved thinking skills as well as lower blood pressure and improved insulin resistance.

Magnesium

The mineral that is associated with more than 300 biochemical activities in the human body plays a key role in cognitive health. Low levels of magnesium have been proposed as having a stake in the development of Alzheimer’s disease, but further research is needed. We know from mouse research that an increase in magnesium in the brain provides substantial protection of the synapses in models of Alzheimer’s disease and “hence it might have therapeutic potential for treating Alzheimer’s disease.”

Be sure to include lots of foods rich in magnesium in your diet, including green leafy vegetables, cruciferous vegetables, nuts, and whole grains.

 

Anthocyanins

You may recognize these antioxidants as being especially plentiful in blueberries, but others berries harbor them as well. Anthocyanins are associated with enhanced signalling of neurons in the brain’s memory regions. In one study, adults who consumed wild blueberry juice daily showed improvements in memory; namely, word list recall and paired associate learning, as well as reduced depressive symptoms and glucose levels, both of which can have a negative impact on cognitive function.

In a 2017 study, experts showed that daily blueberry consumption for six weeks by adults with cognitive decline was associated with an improvement in neural response. In addition to blueberries, you can include other foods that provide a good amount of anthocyanins, such as cranberries, black raspberries, blackberries, cherries, eggplant, black rice, red cabbage and muscadine grapes.

EGCG and theanine

The one food that nearly exclusively contains these two ingredients—epigallocatechin gallate and L-theanine–is green tea (Camilla sinensis). Although there are more than 700 compounds in green tea, EGCG and theanine are the ones responsible for improving brain health. Traces of EGCG are also found in apples, carob powder, hazelnuts, onions, pecans, and plums.

EGCG is a potent antioxidant that can pass through the blood-brain barrier and address the free radicals that can destroy brain cells. This polyphenol also has anti-inflammatory powers, which is critical since free radicals trigger brain inflammation, which in turn speeds up brain aging and contributes to memory loss, depression, and anxiety.

The impact of the amino acid L-theanine on cognition also has been shown in various studies. A review of 49 human intervention studies showed that L-theanine has “clear beneficial effects on sustained attention, memory, and suppression of distraction.” The only food sources of L-theanine are black and green teas.

Phosphatidylcholine

This mouthful of a compound is a source of the dietary nutrient choline, which is a member of the B-complex family. Recent research involving phosphatidylcholine explored its impact on brain structure in 72 healthy older adults. The researchers found that higher blood levels of phosphatidylcholine was linked to improved cognitive flexibility.

Although the exact ways phosphatidylcholine benefits the brain and cognitive function are not fully understood, experts suggest it may that the nutrient supports brain membranes, contributes to the production of neurotransmitters that promote and support cognition, or reduce inflammation in the brain. In any event, dietary sources of phosphatidylcholine include egg yolks, raw organic dairy, wheat germ, cruciferous vegetables, and meat.

Be sure to add a lot of these foods to your diet every day to keep your brain young.

 

[Editors Note: When choosing supplements for Omega’s and Magnesium our favorites are Barlean’s and Natural Vitality (respectively).
And when it comes to green or any tea, we love a cup of Bigelow Tea.]

References
Alban D. EGCG and L-theanine: Unique brain boosters in green tea. Be Brain Fit
Boespflug EL et al. Enhanced neural activation with blueberry supplementation in mild cognitive impairment. Nutritional Neuroscience 2017 Feb 21:1-9
Brickman AM et al. Enhancing dentate gyrus function with dietary flavanols improves cognition in older adults. Nature Neuroscience 2014; 17:1798-1803
Canhada S et al. Omega-3 fatty acids’ supplementation in Alzheimer’s disease: a systematic review. Nutritional Neuroscience 2017 May 3:1-10
Desideri G et al. Benefits in cognitive function, blood pressure, and insulin resistance through cocoa flavanol consumption in elderly subjects with mild cognitive impairment. Hypertension 2012; 60:794-801
Dietz C, Dekker M. Effect of green tea phytochemicals on mood and cognition. Current Pharmaceutical Design 2017 Jan 5
Krikorian R et al. Blueberry supplementation improves memory in older adults. Journal of Agriculture and Food Chemistry 2010 Apr 14; 58(7): 3996-4000
Li W et al. Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer’s disease mouse model. Molecular Brain 2014 Sep 13; 7:65
Veronese N et al. Magnesium status in Alzheimer’s disease: a systematic review. American Journal of Alzheimers Disease and Other Dementias 2016 May; 31(3): 208-13
Yue Y et al TMDB: A literature-curated database for small molecular compounds found from tea. BMC Plant Biology 2014; 14:243
Zamroziewicz MK et al. Inferior prefrontal cortex mediates the relationship between phosphatidylcholine and executive functions in healthy, older adults. Frontiers in Aging Neuroscience 2016 Sep 28; 8:226

By Andrea Donsky
 


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This Mineral May Be Key to Protecting Your Bones (It’s Not Calcium)

Calcium and vitamin D may get the spotlight when it comes to bone health, but there’s another mineral that plays a role in keeping your skeleton strong: It’s magnesium, and 67% of the body’s stores for this mineral are found in your bones. Now, research published in the European Journal of Epidemiology suggests magnesium could help prevent fractures.

While previous research had revealed that magnesium supports bone growth, no study had tied the mineral to risk of bone fractures. Tapping into over 20 years of data on 2,245 men, investigators in Britain and Finland compared the men’s magnesium blood levels to their risk of fracture. They discovered that the higher a man’s magnesium, the lower his risk of fracture.

Magnesium works with bone building cells (aka osteoblasts), and works in conjunction with vitamin D and parathyroid hormone to keep calcium levels normal, and fracture risk low. Medical factors affecting magnesium absorption include inflammatory bowel disease (or other chronic diarrhea problems), kidney insufficiency or certain medications.

So, how much magnesium should you eat? The recommended daily intake for adults over 31 years of age is 320 mg for females and 420 mg for males. Nuts and seeds, especially almonds, sunflower seeds, walnuts and cashews are rich in magnesium. Other food sources include oatmeal, milk, peanut butter, spinach, broccoli, peas and beets.

However, the Finnish study couldn’t link dietary intake of magnesium to higher blood levels of magnesium, which is strange. Although the study authors aren’t sure why food couldn’t boost levels, previous research suggests an improvement in bone density among menopausal women who took supplements of magnesium hydroxide.

The bottom line is that eating foods high in magnesium still makes sense, since those foods tend to be healthy. If you’re at elevated risk for osteoporosis or fracture talk to your physician or a registered dietitian about taking magnesium supplements.

BY JENNIFER BOWERS, PHD, RD
source: www.rd.com