Inflammation and the Brain

 

Chronic inflammation can lead to all sorts of seemingly unrelated problems, including allergies, asthma, autoimmune diseases, chronic infections, colitis, dermatitis, sinusitis, arthritis, and any other health condition that ends in “itis.” If chronic inflammation establishes itself in the brain, it leads to measurable brain shrinkage, especially in the areas associated with Alzheimer’s disease.

A 2019 study from the University of Birmingham in the UK concluded that the sluggishness or "brain fog" that people report when they are ill, on some medications or  dealing with a chronic condition results from cellular level inflammation in the part of the brain that is responsible for reaching and maintaining a state of mental alertness. The study focused specifically on an area of the brain which is responsible for visual attention. A group of 20 young male volunteers took part and received a salmonella typhoid vaccine that causes temporary inflammation but has few other side effects. The results showed that inflammation specifically affected brain activity related to staying alert, while other attention processes appeared unaffected by the inflammation. 

“This research finding is major step forward in understanding the links between physical, cognitive, and mental health and tells us that even the mildest of illnesses may reduce alertness,” said Professor Jane Raymond of the University’s Centre for Human Brain Health. “Furthermore, subtle changes in brain function may be used as an early marker for cognitive deterioration in patients with inflammatory diseases.”

Your diet is a major factor in determining the level of inflammation in your body. By avoiding inflammatory foods (can you say SUGAR?) you maybe doing your brain a big favor.

Are Potatos Really Evil?

 

Potatoes have acquired a bad reputation. They are on many internet lists and Facebook threads of "foods to avoid". In reality, we probably should cut back a bit on how many potatoes we eat. But they are also extremely nutritious and can be a regular part of a healthy diet.

A small potato, about 5 ounces, contains nearly 1/4 of the daily requirement of potassium. You also get about 1/4 of your daily vitamin B6 as well as significant amounts of iron, vitamin C and magnesium. Even without the skin (leave it on!) you are getting plenty of dietary fiber as well.

Some studies have found links between eating potatoes (and we eat a lot of them.... about 50 pounds per person per year) and cardiovascular disease, hypertension, type-2 diabetes and obesity. The research is neither consistent nor conclusive though. Other studies have found no link at all between potato consumption and mortality. What is a health-conscious person to do?

Here are some tips from Consumer Reports On Health newsletter for making potatoes a part of a healthy diet.

1. Think of potatoes as carbs. Although potatoes are vegetables, it may be more useful to think of them as carbs, more like rice and pasta than broccoli and carrots. They have a high glycemic index for a vegetable, meaning they will cause your blood sugar to rise rapidly after you eat them. Limit your consumption of potatoes and other starchy vegetables (like corn and peas) to no more than 5 cups per week (4 cups for women).

2. Stay away from the french fries. Studies comparing the consumption of fried potatoes to potatoes prepared in other ways have revealed some disturbing differences. Those eating fried potatoes two or three times a week had a 95% increased risk of death from any cause compared with those eating the same amount of non-fried potatoes. Diabetes risk was 66% higher and the risk of hypertension was 37% higher. I know they are good, but make the fries a rare treat.

3. Watch out for the toppings. Piling on the butter, sour cream and cheese piles on the saturated fat and extra calories. Some olive oil and herbs like rosemary, thyme or garlic are a far healthier option. Try coating some cut up potatoes in olive oil and herbs and a little bit of parmesan cheese and then bake them in a hot oven. They may be your new favorite.

4. Move past white. Potatoes come in a whole rainbow of colors, including red, yellow, purple and black. Different colors bring different nutrients to your diet.

There are plenty of good reasons to continue to include potatoes in your diet. Just avoid including them too often, avoid frying them and go for a variety of types and colors. 

High Dose Vitamin D Not Effecting in Preventing Falls

 

Adequate Vitamin D is essential and has many well established health benefits. It promotes calcium absorption in the gut and helps maintain normal bone mineralization. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D prevents rickets in children and, together with calcium, helps protect older adults from osteoporosis. It reduces cellular inflammation and supports normal cell growth, muscle and immune system function and even helps modulate glucose metabolism.

Some studies have suggested that high doses of Vitamin D were effective in promoting strength and balance in older adults, and in reducing the risk of falls, a major cause of preventable injury and even death. But a more recent study published in Annals of Internal Medicine has concluded that doses of 1,000IU or more provided no benefit over a daily dose of 200IU. The two-year study was designed to determine whether vitamin D3 supplementation reduces falls in community-dwelling adults 70 years of age and older who are at elevated risk for falls and whose blood levels of vitamin D may be insufficient.

Bruce Troen, MD, professor and chief of the Division of Geriatrics and Palliative Medicine in the Jacobs School of Medicine and Biomedical Sciences at the University at Buffalo, explained that the well-executed study found that participants assigned to the groups that took either 2,000IU or 4,000IU a day had a statistically significantly greater risk for hospitalization or death than those in the group taking 200 IUs a day. However, he adds, that finding is not conclusive because of several limitations of the study.

The current Safe Upper Limit for Vitamin D, a fat soluble vitamin, is set at 4,000IU per day.

Five Habits that Help Tame Heartburn

 

A study that followed over 42,000 American women for 12 years has identified five lifestyle habits that reduced heartburn/acid reflux symptoms by almost 40%. Published in JAMA Internal Medicine, the study concluded that the following habits reduced the occurrence and severity of the condition.

1. Maintaining a healthy weight. Carrying too much weight for your height increases the prevalence of reflux diseases. Don't know your target weight? This chart will get you in the ballpark.

2. Never smoked. If you do smoke, for the love of god stop.

3. Doing about 30 minutes of moderate activity every day. You don't have to be a gym rat to enjoy the benefits of exercise. Just get up and move.

4. Drinking no more than two cups of coffee, tea or carbonated beverages per day. That's total, not each.

5. Eating a regular diet rich in fruits, vegetables, whole grains, beans, fish and poultry.

If these recommendations sound familiar, maybe consider that adopting all or most of them may provide benefits far beyond relief from heartburn.

Just How Bad Is It?

 

We've all heard that processed and "ultra" processed foods eventually harm our health. Whether it is bacon and lunchmeats or potato chips and white bread, processed foods play a role in obesity, hypertension, diabetes, auto-immune diseases, cancer and even mental disorders.

By definition, a processed food is simply one that’s been altered from its original form. So, unless we’re plucking apples directly off a tree or drinking milk straight from a cow, the vast majority of the foods we eat are processed. But basic preparation and preservation techniques certainly don’t turn wholesome foods (like whole grains or frozen vegetables) into “junk.” And just because something has gone through a process doesn’t mean it’s unhealthy to eat. On one end of the spectrum are unprocessed or minimally processed items, like fresh fruits, vegetables, or eggs. On the other end are ultra-processed foods, defined as “industrial formulations with five or more ingredients". In short, ultra-processed foods are probably what many of us already think of simply as processed foods — those shiny, packaged, nothing-to-do-with-nature products found at fast-food restaurants and gas station mini-marts. 

Just how bad are these ultraprocessed foods for you?

In an eight year study of over 22,000 adults published in the Journal of Clinical Nutrition, researchers found that a diet high in ultraprocessed foods was associated with an almost 60% higher rate of fatal heart disease and strokes over the eight year study period.

But wait! There's more!

Consuming ultraprocessed foods tended to displace healthier, more nutritious foods in the diet, leading to higher rates of obesity and diabetes. The risk of death from any cause was almost 30% higher among the ultraprocessed food consumers.

What you choose to eat is your decision, and an occasional pizza is probably not going to do you mortal harm. But a steady diet of it likely will.

 

 

I'm Just Curious......

 

At the end of the day, losing weight is as simple as burning more calories than you consume. If you consistently burn more energy (calories) than you take in, you can't help but lose weight. But nobody ever said that simple was the same as easy.

I am curious about what the major roadblocks are for people who struggle to shed weight. Which is the biggest issue standing between you and  your goal weight?

1. Counting calories consumed and burned.

2. Restricting the types and amounts of foods that I eat./Special diets.

3. Changing my tastes so that I can enjoy different foods.

4. Lack of motivation and  external support.

5. Keeping the weight off after I lose it.

6. Something else.  __________________________

For me it was #5. What about you?

Don't Let Carbs Scare You Away from Fruit

 

The US Department of Agriculture's dietary guidelines include eating two cups of fruit every day and there is an abundance of evidence that significant health benefits will accrue if you do. Studies have shown that those who eat the least fruit are at more than double the risk of dementia, while other research published in the New England Journal of Medicine found that the risk of cardiovascular disease was 30% lower among those who ate fruit daily, compared with those who rarely ate fruit.

Despite the clear benefits, the Centers for Disease Control and Prevention estimates that only 13% of Americans consume enough fruit. And despite what some sellers of supplements might tell you, supplements fall short of making up for a lack of actual fruit in your diet.

Fran Grossman, RD, MS, a nutrition consultant at Mt Sinai Hospital in NYC, recommends stocking up on the following fruits to get the most nutrition for you grocery dollar.

Berries. Any berries. Most are brimming with antioxidants and vitamins A, C and E. Strawberries, blueberries, blackberries, raspberries, goji berries and acai berries are especially nutritious. Blueberries are linked to better cognition in older adults. Berries freeze well so buy them in bulk and freeze them yourself for use in smoothies or other recipes.

Cherries. A great source of anthocyannins, a type of flavenoid that are powerful antioxidants. They can be helpful relieving the stiffness of arthritis.

Oranges. Best known for their high vitamin C content, oranges are also good sources of folate, potassium and choline (which can benefit memory). They are high in antioxidants, including zeaxanthin (which may ward off eye diseases such as age related macular degeneration).

Apples.  Apples' reputation for "keeping the doctor away" is well earned. Eating apples has been linked to a reduced risk  for cancer and asthema. "Apples are nutritional powerhouses," says Grossman. The fiber contained in apples supports lower blood pressure and lower cholesterol.

Bananas. Bananas are a supreme source of potassium and high in fiber. They can help moderate blood sugar levels and blood pressure.

The bottom line is that any fruit is good for you. Yes, they have carbs and sugar but not enough of either to worry about if you are eating just a few servings a day. One exception would be if you are taking ACE inhibitors or ARBs for high blood pressure. There may be too much potassium in certain fruits. Check with your healthcare advisor.