You can help your brain, especially as it ages, by eating and drinking right
Data from 11 different cohort studies, involving more than 600,000 people from around the world, has found that:
A meta-analysis of 72 studies with over 600,000 participants from 18 nations has concluded that total saturated fatty acid, whether measured in the diet or in the bloodstream as a biomarker, was not associated with coronary disease risk. Nor was there any significant association between consumption of total monounsaturated fatty acids, long-chain omega-3 and omega-6 polyunsaturated fatty acids, and cardiovascular risk.
Data from AREDS2, involving 4,203 older adults with age-related macular degeneration, has found that daily dietary supplements of either omega-3 polyunsaturated fatty acids (also found in fish) or lutein and zeaxanthin (nutrients found in green leafy vegetables) were not associated with reduced risk for cardiovascular disease (CVD).
A review of 19 studies involving over 162,000 people has found that adherence to the Mediterranean diet was associated with a 21% reduced risk of diabetes, with a greater effect (27%) for those at high risk for cardiovascular disease. The association was found in both European and non-European groups.
The research was presented at the American College of Cardiology's 63rd Annual Scientific Session.
A study involving healthy men and women fed a baseline diet containing 550 mg choline/day (the adequate intake level set by the Institute of Medicine) for 10 days, then put on a low choline diet (50 mg choline/day) for up to 42 days, has found that the "right" amount of choline depends on many factors, including gender, age, and ethnicity.
A very large Italian study provides more evidence that the Mediterranean diet reduces inflammation, with their finding that those with a greater adherence to such a diet had significantly lower levels of platelets and white blood cells. These are both inflammatory markers: high platelet counts are associated with both vascular disease and non-vascular conditions such as cancer, and a high white blood cell count is a predictor of ischemic vascular disease.
A 25-year study of diet and aging in 76 rhesus monkeys shows a significant reduction in mortality and in age-associated diseases among those on calorie-restricted diets.
Mice given decaffeinated green tea and regular exercise lost weight and improved their health after 16 weeks. Specifically, they reduced body mass by 27% (on average), reduced abdominal fat by 37%; reduced blood glucose level by 17%, plasma insulin level by 65%, and insulin resistance by 65%..
Neither green tea alone, nor exercise alone, produced such significant changes. The amount of green tea was a lot: the equivalent of 8-10 cups a day. Decaffeination may not be important; it was done to keep the effects of caffeine out of the study.
A mouse study suggests that merely changing meal times could have a significant effect on the levels of triglycerides in the liver. Levels of triglycerides followed a circadian rhythm, with levels peaking about eight hours after sunrise (note that mice are nocturnal). Mice generally eat 20% of their food during the day, and 80% at night. Mice lacking a functional body clock eat constantly during the day. When normal mice were given the same amount of food, but had to eat it only at night, there was a quick and dramatic 50% decrease in overall liver TAG levels.
A small trial involving seven older adults with insomnia has found that when they consumed 8 ounces of tart cherry juice twice daily for two weeks, they were able to sleep more than an hour longer each night (averaging 84 minutes) compared to when they took the placebo, and their sleep tended to be more efficient.
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