Archive for 'Health'

Heart Trivia

Posted by Mary Demakes on February 18, 2024

How many facts do you know about your heart aside from it being the most important organ in your body?

Your heart is the size of your fist and has a right and a left side.

The right side pumps the blood to your lungs.
The left side gets the blood from your lungs and pumps it all through your body.

Each side of your heart has two chambers, top and bottom.

The top chambers are called atria.
The bottom chambers are called ventricles.

Your blood goes in a cycle. When it returns it goes through the atria. Blood travels out through the ventricles.

Do you know what separates the two chambers of the heart? It is called the septum.

The septum is a very thick wall of muscle.

There are four valves in your heart that manage your blood flow.

The mitral and tricuspid valves flow blood from the atria (top chamber) to the ventricles (bottom chamber.)
The aortic and pulmonary valves are in charge of controlling the flow of your blood.

Before each heart beat, blood fills your heart. As it contracts it pushes the blood out.

Your heart beat is fast as a baby and young child and slows to an average as you age.
An adult heart when resting beats on average of 60-100 beats per minute (bpm)
If you are a well-trained athlete your heart beat can be 40-60 bpm – wow!

Your body needs paths to flow the blood. These paths are called your arteries and your veins.

The arteries carry your blood away from your heart.
The veins carry back to your heart.

Private Home Health Care hopes you’ve enjoyed these facts about your heart. We do a lot of exercise to keep our hearts healthy. We hope you can too.

Photo by Engin Akyurt

Posted in: Health

Everything you need to know about Hepatitis

Posted by Mary Demakes on August 15, 2018

August is Hepatitis awareness month Hepatitis, a highly contagious infection, causing inflammatory conditions to the liver. Some types have no treatments and still very present in modern day society. There are various types of hepatitis including: type A, B, C, D, and E and important to educate yourself about all the strains of hepatitis to prevent infection. All of which have different ways of being virally transmitted as well as different symptoms and treatment.

Hepatitis A, started by virus HAV, is caused by a viral infection most commonly transmitted by consuming food or water contaminated by feces from another infected with hepatitis A. It has short-term effects, which usually requires no treatment and has flu-like symptoms. There is a vaccine for hepatitis A given in a series of two injections, 6 to 12 months apart. Always washing your hands with soap and water after using the bathroom is a simple way to prevent infection.

You can only get this strain of hepatitis transmitted through blood or other body fluids. Hepatitis B, otherwise known as HBV, is estimated to be 600 years old. Over time Hepatitis B has adapted to humankind making it difficult to spot any symptoms at all. If HBV is left untreated it can lead to liver cancer and cirrhosis both of which has the potential to be fatal. Around 2.2 million Americans have HBV: however, only 25 percent of adults are vaccinated against the disease. In recent years, scientist have innovated the HBV vaccine to only two shots within a month time span.

Hepatitis C or HCV is a blood borne virus, meaning you can only contract the virus by coming into contact with the blood of someone who already has it. This virus shows zero symptoms because HCV is able to reduce the immune systems response. HCV can be both acute and chronic all depending on how fast you treat the virus. Due to the fact HCV has little to no noticeable symptoms more than half infected with HCV end up with chronic health problems such as liver damage. So far there are no vaccines available to prevent hepatitis C.

Out of the five strains hepatitis D is considered the most severe because it requires hepatitis B to duplicate itself. In other words you need HBV in order to get HDV. The only treatment of HDV is treating for HBV first. Some symptoms include severe joint pain, dark urine, abdominal pain, and fatigue.

Like hepatitis A, HEV is spread through indirect fecal contaminated food and water. Hepatitis E, which is a short-term and self-resolving version of hepatitis and most common in countries where water and sanitation are sparse. This strain of hepatitis is associated with more intense liver damage and higher mortality rate than HAV. HEV has been connected to different meats such as boar, pork, and deer meat; therefore, it’s very important to toughly cook poultry. Usually Hepatitis E goes away on its own, but one day a shot could be available and is already licensed in China for tests.

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June is… Alzheimer’s & Brain Awareness Month

Posted by Mary Demakes on June 7, 2018

Not only does June suggest the beginning of summer, it also represents the month dedicated to Alzheimer’s and Brain Awareness. Before becoming your own advocate for Alzheimer’s disease it is vital to gain an understanding of how exactly the brain works with versus without Alzheimer’s. Three sections make up the brain; the cerebrum, the cerebellum, and the brain stem.

The cerebrum is probably what you think of when you imagine the brain. It contains all of the brain’s lobes (frontal,parietal, occipital, and temporal) that control major functions such as thinking, problem solving, remembering, feeling, etc. It is also responsible for movement control. The cerebellum is located underneath the cerebrum, towards the back of the head. You can blame your coordination and balance skills on this part of the brain. The brain stem serves as the extension cord between your brain and spinal cord, and controls automatic functions which are functions that we do not need to consciously tell our bodies to perform. Such as breathing, digesting, heart rate, and blood pressure.

The most valuable players of the brain, are the neurons. The branches extending from these nerve cells connect at over 100 trillion points, and the average adult brain contains around 100 billion cells. This network of neurons, often referred to as a neuron forest, releases signals that travel through the “forest”. Thus signals represent the basis of memories, thoughts, and feelings; all functions that decline in Alzheimer’s patients.

The signals move along the neurons, which connect to one another at the synapse. The signals, which act as electrical charges, often trigger the release of neurotransmitters once they reach the synapse. As these neurotransmitters travel across the synapse, they transmit signals to other cells. This transmission results in the creation of a code that our brains generate in order to explain thoughts, memories, skills, and other characteristics that differentiate us from one another. Our brain’s coding alters whenever we experience new situations, skills, people, emotions, etc.

So now the question is, how is all of this effected by Alzheimer’s disease?

The neurons are the main type of cell destroyed by Alzheimer’s, hence the electrical charges and the neurotransmitter activity are disrupted. As a result of the interference of neurons and their connection to one another, the brain’s code is misinterpreted. This explains why early signs of Alzheimer’s typically include memory loss and confusion.

When neurons and surrounding tissue are lost, the brain experiences shrinkage. As the anatomy diminishes, it becomes inefficient resulting in the deterioration of specific functions. When the brain’s cortex is impaired, thinking, planning, and remembering becomes compromised. The hippocampus, an area of the cortex responsible for the formation of new memories, experiences extreme depreciation in Alzheimer’s patients.

Fluid-filled spaces in the brain, called ventricles, expand. And plaques, which are clusters of protein fragments, build up between neurons. Tangles are present within the dead and/or dying neurons, these twisted strands of protein along with the plagues are suspected to be the culprits behind cell death and tissue loss in the brain of an Alzheimer’s patient. As the disease progresses, plagues and tangles spread through the cortex. The quicker the spread, the more severe the Alzheimer’s is; hence how long the patient will experience symptoms of the disease. Similar to the brain, each case of Alzheimer’s is unique, to find out more information, visit www.alz.org.

By: Piper Newhall

References: www.alz.org

Posted in: Alzheimer’s, Health, Healthcare

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This Month We Celebrate Healthy Hearts, Love and Chocolate!

Posted by Mary Demakes on February 1, 2018

February is upon us, and this month we acknowledge the American Heart Month, the Chocolate Lover’s month and Valentine’s Day! It’s a great month to appreciate the good things in life, like abundant good health, strong relationships, and delicious chocolate! American’s eat 2.8 billion pounds or 11 pounds of chocolate per person in a year. The best news about chocolate and cocoa, ideally organic and non-GMO types, is that they positively impact your heart, your mood, and your relationships! Chocolate is linked to 37% lower risk of heart disease and appears to protect against high blood pressure, cholesterol and diabetes – all of which are risk factors for heart disease and stroke. Furthermore, it has phenylethylamine “the love drug” that arouses feelings of attraction and excitement associated with the initial euphoria of falling in love. This chemical also acts as an anti-depressant by combining with dopamine a naturally produced neurotransmitter in the brain. The amino acid Tryptophan in chocolate is used by the brain to make the neurotransmitter serotonin which is noted for creating feelings of happiness and wellbeing. In addition to being a heart-healthy, mood enhancing food source, chocolate’s antioxidants are worth noting.

The darker the chocolate and the less processed – the higher antioxidant levels. Chocolate comes from cocoa beans which are rich in antioxidant flavonoids called flavanols. Studies have shown individuals with high levels of flavonoids have a lower risk of heart disease, lung cancer, prostate cancer, asthma and type 2 diabetes. Penn State University showed that diets rich in cocoa powder and dark chocolate showed lower oxidation levels of bad LDL cholesterol, and higher blood antioxidant levels, and higher levels of good HDL cholesterol. As with all good things, moderation is the key to good health. The recommended amount is an ounce of dark chocolate a day. Select smart, wise ways to consume chocolate and always balance it with a healthy dose of fruits, vegetables, and lean proteins.

Smart heart-healthy chocolate choices to consider include, making your own cocoa powder bars and smoothies with a nutritional product like Juice Plus chocolate complete powder. The only protein powder backed by scientific research supporting the numerous health benefits. This power gives you a health-enhancing dose of antioxidants from over 30 organic, non-GMO, dehydrated fruits and vegetables which provides you with a powerhouse of nutrition that supports every inch of your mind, and body.

One of the healthiest chocolate bar treats to share starting this month consists of – 1 mashed banana, 1 ½ cups dry oatmeal, 2 tbs ground flax seed, 2-4 scoops chocolate Juice Plus, ¼ cup organic peanut butter, ¼ cup unsweetened shredded coconut, ¼ cup coconut oil, ¼ cup raisins, ¼ cup water, ½ cup organic dark chocolate chips. Mix all ingredients and line an 8×8 inch pan with foil. Spread mixture in pan. Melt chocolate on the stove and drizzle over bar mixture. Place pan in the freezer until solid. Thaw slightly to serve. Another treat to try is a chocolate smoothie with a twist: 1 scoop chocolate Juice Plus+ complete powder, ½ frozen banana, ½ cup almond milk, 2 tsp organic peanut butter, ¼ cup water, 2 tsp unsweetened organic cocoa powder, and ¼ tsp cocoa nibs. Mix in a blender until blended, add nibs after mixing.

When we consider heart-healthy ways to consume the foods we love we feel less deprived which leads to us sticking with better, health-wise food choices. Moreover, making smarter nutritional decisions are further supported by us feeling better, looking better and performing better. Given the right nutrients, our bodies handle stress better, recover more quickly from illness and have the tools needed to fight disease. So, this month you can have your chocolate and your health. Bon appetite!

Posted in: Alzheimer’s, Health, JuicePlus, Nutrition

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January is the Month of Resolutions and Recognizing Thyroid Disease

Posted by Mary Demakes on January 24, 2018

January is the month of resolutions; renewed commitments to fitness, nutrition, nontoxic products, diet and taking better care of ourselves, are a few of many improvements we commit to annually. This month is a great time to look at making positive health changes. As we look inward, we may ponder areas we want to change or improve from last year. Some accomplishments we are proud of, and some, we feel could be improved, so we make big plans to make positive changes for the New Year. While our effort may be on target and our actions on the right path, some still struggle with seeing and feeling the results of major lifestyle improvements through diet, exercise, good nutrition, and nontoxic products. Often, mainstream or fad diets are only temporary solutions and they don’t get to the heart of the matter and searching for nontoxic products that won’t encourage disease and alter our hormones is challenging. Really, who can even pronounce half of the ingredients we need to avoid! Our health is unique with each of us carry DNA from our parents and previous generations which create our distinctive genic code that might carry alternations that impact our health. One of these alternations may well impact our thyroid. This disease is brought to our awareness in January, as millions of individuals are newly diagnosed with the disease and learn how to best manage it through medication, diet, alternative treatments, and lifestyle modifications, among other changes.
The thyroid gland is located below our Adam’s apple and wraps around the trachea (windpipe) and is controlled by the pituitary gland and the hypothalamus. Thyroiditis means “inflammation of the thyroid gland” and includes different variations of the disease such as” Hashimoto’s thyroiditis, postpartum thyroiditis, and subacute thyroiditis to name a few. Thyroiditis consists of an immune (antibody) attack on the thyroid causing inflammation and damage to the cells. Thyroid disease can be overactive (Hyperthyroidism) or underactive (Hypothyroidism). Our energy, weight, bone density, hair, skin and nail quality, among other things are impacted by this disease. The thyroid uses iodine to produce critical hormones, namely, thyroxine (T4) and triiodothyronine (T3) which are produced by the gland. When the thyroid hormone levels are low, the hypothalamus in the brain produces a hormone called thyrotropin-releasing hormone (TSH), which stimulates the thyroid gland to release more T4. When you have the disease your body either produces too much or too little of the hormones needed for proper function.
Thyroid function benefits from good nutrition as do all diseases. Non Genetically Modified Organisms (non-GMO), and Organic whole foods provide your body with nutrients to assist it in performing at optimal levels. Look for foods known to reduce inflammation, such as fruits, vegetables, fish and olive oil. Some of the best foods include leafy greens which are packed with nutrients like vitamin A, C and K, potassium, and fiber. Fruits such as apples have skins that are rich in pectin and detoxify our body by sticking to toxic compounds like mercury and excreting them through our urine. Pectin also can limit the amount of fat our cells absorb, so it’s diet friendly. Seaweed is rich in iodine which feeds the thyroid with what it needs to function properly. Yogurt protects the thyroid because it’s rich in vitamin D which helps with weight maintenance, and provides good bacteria that support a healthy gut balance which positively impacts our weight. Salmon is one of the best fish for metabolism because of its anti-inflammatory properties from the omega-3 fatty acids. Also, studies suggest that fish fatty acids may signal thyroid cells in the liver to burn more fat. With all fish, it’s best to purchase wild-caught versus farmed to avoid contaminants that may impact your thyroid function. It’s difficult to get the recommended daily allowances of fruits and vegetables and omegas from fish and olive oil, so finding a supplement that is backed by scientific research that bridges the nutritional gap is vital to good health.
Another area that needs some mention is your skin. Your skin is also impacted by your thyroid so maintaining healthy skin begins with good nutrition and a healthy thyroid begins with removing products with toxins from your skin care and makeup. Look for those products that provide proof that they omit the hundreds of toxins currently in many of the products on the market. Skincare and makeup products aren’t regulated by the government, and self-regulation has its limits, so look for products that provide clear information that they clean from harmful ingredients. Your body will thank you.
New Year’s resolutions are easier to keep when you build your knowledge on what can help your body perform at its best through good nutrition and nontoxic products. Taking small steps towards changing bad choices and replacing them with good choices will help you age better, look better and feel better. Are you up for the challenge to feel and look your best?

Posted in: Alzheimer’s, Health, Healthcare, JuicePlus, Nutrition

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Let Food by thy medicine and medicine be thy food.

Posted by Mary Demakes on January 5, 2018

The cold and snowy weather is upon us, and this is the time of year when our bones, muscles, and joints are more sensitive to the elements. For those with Rheumatoid Arthritis the soreness, stiffness, and achiness are even more pronounced. There is not a cure for Rheumatoid Arthritis, but diet can help with reducing the symptoms.
“Let food be thy medicine and medicine be thy food,” Hippocrates. This quote still rings true. The key to maintaining good health and minimalizing the symptoms of all chronic diseases is a well-balanced diet. Plant-based nutrition from a variety of fruits, vegetables, whole grains, along with lean protein sources rich in Omega-3 fatty acids will give your body what it needs to battle AD and other diseases.
Consuming fish and fish oils have been shown to relieve inflammation that results in morning stiffness which leads to tender joints. Fish like mackerel, lake trout, herring, sardines, Albacore tuna, and salmon are rich in Omega-3s. The omegas in fish oil come from the algae fish eat. Omegas can also be obtained from plant-based sources such as Chia seeds, Brussels sprouts, Hemp Seed, Walnuts, Flaxseeds, and oils namely, Perilla Oil and Algal Oil among other sources.
Joint pain and stiffness can also be improved by increasing fiber intake from a variety of sources. Fiber helps lower levels of C-reactive protein (CRP) in the blood, which is an indicator of Inflammation. Some of the best sources of fiber to lower CRP are oat bran, rye bran, and sugar beet fiber.
Including extra-virgin olive oil in your diet can also help reduce inflammation, similarly to that of ibuprofen or Aspin. It contains a compound called oleocanthal that blocks the enzymes that cause inflammation. Despite it taking about 3 ½ tablespoons to equal the anti-inflammatory properties of ibuprofen, it has other health benefits so it’s a better alternative to your diet than other oils.
Other food sources that reduce inflammation are green tea, green tea extract, and resveratrol, cocoa, and dark chocolate, to name a few. Consider adding these food sources to your diet.
On the flip side, there are foods that increase inflammation in the body which should be avoided. Grilled meats, such as hamburgers, chicken, and other grilled meats can raise the amount of advanced glycation end products (AGEs) in the blood. Higher AGEs have been detected in the blood of those with the AD. Other foods to avoid are those with omega-6 fatty acids as found in corn, sunflower, safflower and soybean oils, and many fried foods. These have been linked to increased inflammation in the blood.
Overall the best defense to fighting inflammation is a good diet. The Mediterranean diet which naturally includes plenty of omega-3 fatty acids, fruits, vegetable and whole grains, among other goodies like red wine has been observed as the best diet for improving one’s overall health. What we eat matters at all stages of life, so as the New Year begins, now is the perfect time to improve your health with better food choices so you can have a great quality of life for years to come.

Posted in: Alzheimer’s, Health, Nutrition

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Bifidobacteria’s Role in a Healthy Gut.

Posted by Mary Demakes on January 4, 2018

With the New Year comes some food for thought..and health!

Our gut microflora (microbiome) holds trillions of microorganisms that regulate our immunity, endocrine system, digestion, and metabolism.

Recent discoveries link our gut microbiome with mood, cardiovascular health and the ability to fight disease. It appears that restoring optimum gut-flora balance may promote long-term health.

The most important gut microbiome is in the bifidobacteria group. Bacteria in this association appear to fight allergies, high cholesterol levels, respiratory diseases, diabetes, stress, and anxiety among other benefits. Unfortunately, as we age our bifidobacteria decline. Children have the highest levels, but over time – age, poor diet, and antibiotic use reduce our levels. According to the research, we start life with about 60% of healthy bifidobacteria, and by adulthood, we decline to 30%-40%, which falls to about 10% in late middle age to a low of 5% in old age.
It’s important as we age to provide bifidobacteria with the right food sources to grown and flourish in our guts. The number one source for this healthy bacteria is prebiotic soluble fiber. It’s worth noting that all prebiotics are fiber, but not all fiber is prebiotic. To be classified as a prebiotic food fiber must, 1) resist gastric acidity, enzymatic hydrolysis, and upper gastrointestinal tract absorption, 2) be fermented by intestinal flora, 3) stimulate growth and/or activity of beneficial bacteria.

There are several prebiotics that aid in shifting the microbial in our gut, but one stands out from the crowd, xylooligosaccharides (XOS). XOS are found in Bamboo shoots, Chicory Root, Jerusalem artichoke, Dandelion Greens, Garlic, Leeks, Onions, Asparagus, Wheat Bran, Banana, and honey, among other fruits, vegetables, and additional sources. There are also supplements of XOS, but be careful to check the brand to ensure quality and consistency. Several brands can be researched on consumerlab.com to verify excellence.

As you review your New Year resolutions for positive healthy habits, pay close attention to your inner body and the relationship your gut has with your overall health. What you put in and on your body matters. Consider adding XOS to your diet in a form that makes sense to you. Improve your microbiome with a diet high in prebiotic soluble fiber, and you may find that your health, mood, and ability to fight disease will improve.

Posted in: Health, Nutrition

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Food and Alzheimer’s prevention

Posted by Mary Demakes on May 22, 2017

What we eat every day is a main source of health, and our natural disease killer.

The best way known to prevent Alzheimer’s and other brain diseases is to have a healthy lifestyle. It includes great nutrition (with nutrient-dense foods- high in minerals, vitamins, and antioxidants, low in sugar and toxins); regular aerobic exercise (especially when you enjoy it); good sleep (in a routine and truly restful); and being happy (doing what you love, building healthy relationships, and managing stress).
It is essential to be aware that lifestyle is constant, habitual, and built throughout our lives. Thus, start with one of its areas and improve – you will definitely see results with consistency.
On this post the main goal is to share information about how to use food in our favor. As the father of medicine Hippocrates said once: “Let food be thy medicine and medicine be thy food.” Today, learn about some foods that are great for the body and for the mind. These are exceptional foods, great for Alzheimer’s disease prevention but also for overall health.

The Brain Foods

1.Blueberries

The anthocyanins and flavonoids found in blueberries are polyphenols that act as powerful, natural antioxidants and anti-inflammatories, so they help protect the entire body from free radicals and inflammation. Studies have shown that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats. It is not fully understood how these plant nutrients affect the brain, but it is likely that the polyphenols improve nerve connections and stimulate cell repair. Make sure you implement your diet with some blueberries.

2. Wild Salmon

This and other deep water fish (mackerel, sardines) are rich in Omega-3 fatty acids, which are an essential part of brain structure and function. This fatty acid can lower blood levels of beta-amyloid, a protein related to Alzheimer’s. A Columbia University study found that the more Omega-3 fatty acids a person eats, the lower their blood beta-amyloid levels. The recommended is about 8oz per week.

3. Nuts and Seeds

There are so many different options of flavors,presentation and ways to use these amazing foods that no one can get bored! Walnuts, hazelnuts, macadamia nuts, pecans, Brazil nuts, filberts, almonds, cashews, sunflower seeds, sesame seeds, hemp seeds, flax seed, as well as nut butters (without sugar) and tahini. Almonds and Hazelnuts are two of the most concentrated sources of vitamin E available, and vitamin E intake is generally associated with less age-related cognitive decline. Walnuts are the top nut for brain health. They have a significantly high concentration of DHA, a type of Omega-3, which has been shown to protect brain health in newborns, improve cognitive performance in adults, and prevent or ameliorate age-related cognitive decline. DHA is also related to neurogenesis, the regeneration of neurons.

4. Avocado

Healthy unsaturated fats in avocados help keep your brain cell membranes flexible, according to Kansas State University. A study published in the October 2012 issue of the “Federation of American Societies for Experimental Biology” found that monounsaturated fatty acids helped protect nerve cells in the brain known as astrocytes, which provide support to information-carrying nerves. Its monounsaturated fats also help in lowering the blood pressure, associated with brain health. Enjoy it in your guacamole, a green avocado smoothie or as a side.

5. Spinach, Kale, and other Leafy Greens

Full of antioxidants and fibers. The antioxidants protect your cells against free radical damage, either the naturally produced in our bodies or the one obtained from external stresses. Fibers are essential for the gut microbiome health (known to influence in all processes of the body), and they help in maintaining blood sugar levels, strongly related to brain diseases. There are many creative ways of including these great vegetables in your diet, and they do taste delicious!

6. Cocoa or Dark Chocolate

Research already shows that the cocoa in dark chocolate, which contains flavonoids (a plant compound that helps with the body’s circulation), can help combat heart disease. Also, flavonoids may help slow down the effects of dementia. Its is known to have powerful antioxidant properties, and it stimulates the production of endorphins, which helps improve mood. Always prefer chocolate 70% or more in cocoa. Enjoy with moderation for anything that has sugar or just freely enjoy it in unsweetened recipes!

Implementing good foods not just as part of a diet, but as part of a routine and leisure is the key to the healthy lifestyle we all look for. Start with small steps and build the best version of yourself!

Resources

Posted in: Alzheimer’s, Health, Healthcare, Nutrition

May: the Magic Mediterranean Diet

Posted by Mary Demakes on May 4, 2017

May is the official month of the Mediterranean Diet. Many studies have found that the diet based on the lifestyle of Mediterranean people in the 1960s is efficient in reducing the risk of heart diseases, slowing aging and improving overall health. Its main focus is a natural, balanced diet which will prevent or even cure physiological problems and provide whole-range health.

“At the present time, the U.S. health system almost entirely ignores nutrition in favor of pharmacology and is hugely expensive and ineffective compared with the systems in other countries,” wrote Dr. Walter Willett of Harvard School of Public Health. “Integration of the Mediterranean diet and related dietary patterns into medical practice, hospitals, schools and other institutions has the potential to improve well-being.”

If compared to other healthy diets, the Mediterranean appears to be the most effective. It was determined according to researchers at Brigham and Women’s Hospital in Boston, who surveyed the eating habits of more than 4,600 women of the long-running Nurses’ Health Study. This and other studies have proven the Mediterranean diet to be a much better option than the standard low-fat diet, especially when comparing disease prevention and longevity. The diet has also shown to be successful in preventing major cardiovascular diseases, as well as protecting memory and thinking skills.

Studies and Conclusions

PREDIMED Study

It happened for 5 years, with 7447 individuals who were at a high risk of cardiovascular disease and would follow either: a Mediterranean Diet with added extra virgin olive oil, a Mediterranean Diet with added nuts, or a low-fat control group diet.

Conclusions

A Mediterranean diet with either olive oil or nuts may reduce the combined risk of stroke, heart attack and death from cardiovascular disease

A Mediterranean diet may help to reverse the metabolic syndrome.

The Mediterranean diet caused reductions in oxidized LDL cholesterol (which causes inflammation and diseases), along with improvements in several other heart disease risk factors.

A Mediterranean diet without calorie restriction appears to be effective in preventing the development of type 2 diabetes.

Compared to a low-fat control group, a Mediterranean diet can have beneficial effects on various risk factors for cardiovascular disease.

Consuming nuts was associated with a significantly reduced risk of death over a period of 5 years.

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet

The New England Journal of Medicine, 2008.

It involved 322 obese individuals who were randomly assigned to a calorie restricted low-fat diet, a calorie restricted Mediterranean diet, or an unrestricted low-carb diet.

The low-fat group lost 2.9 kg (6.4 lbs), the low-carb group lost 4.7 kg (10.3 lbs) and the Mediterranean diet group lost 4.4 kg (9.7 lbs). Diabetic participants had improved blood glucose and insulin levels on the Mediterranean diet, compared to the low-fat diet.

Conclusion

A Mediterranean diet may be more effective for weight loss and improving symptoms of diabetes, when compared to a low-fat diet.

There is already information about diets which use concepts from both Mediterranean and Low-Carb points of view to try achieving even better results.

Mediterranean diet may be best for memory and cognitive skills

Neurology, 2013

The study was of 17,478 Caucasian and African-American subjects and lasted 4 years.

Conclusion

It found that adults who closely followed a Mediterranean diet were 19 percent less likely to develop memory and cognitive problems later in life. Subjects with diabetes had no cognitive improvements from the diet — about 17 percent of the subjects enrolled on the study had diabetes, and those who already had cognitive problems would probably not benefit from jumping on the diet.

However, there are many studies that a low-carbohydrate diet would reduce brain damage and even cure mental diseases, thus the connection of both would be an interesting idea.

The Diet

The basic principle of the Mediterranean diet is to use a wide range of fruits and vegetables, which gives the body maximum access to sources of vitamins, minerals and other trace nutrients. There are individual foods within the Mediterranean Diet which are particularly beneficial to health, such as olive oil, garlic and some fruits and vegetables but overall it is the combination of foods within a healthy lifestyle which is linked to improved health.

The Mediterranean Diet is not about quick fix superfoods. Nor is it a strict list of what you should not eat. Rather, the Mediterranean Diet is a formula for healthy day-to-day eating over the long term. The major foundation of it is: eat NOTHING PROCESSED!

Some other guidelines are:

Maximize your intake of vegetables, peas and beans (legumes), fruits and wholegrain cereals.

Limit your red meat intake – fish and poultry are healthier substitutes.

Where possible, use mono-unsaturated olive oil or rapeseed oil.

Limit/Eliminate your intake of highly processed foods and ready meals, which may be high in salt and saturated fat.

Do not add salt to your food at the table – there is already plenty in the food.

Snack on fruit, dried fruit and unsalted nuts rather than cakes, crisps and biscuits.

Drink (red) wine during meals but no more than two small glasses per day.

Water is the best ‘non-alcoholic beverage’ (as opposed to sugary drinks), although health benefits have also been claimed for various teas and coffee.

The most interesting aspects of the Mediterranean Diet – actually a lifestyle – is that it highly recommends people to be active (at least 30 minutes a day) and, most importantly, to truly enjoy their meals. It means to take the time to socialize with others and have a good digestion.

In a nutshell, the Mediterranean Diet provides your body with the essential nutrients it needs for a full-potential, enjoyable, and lifelong health. It is achieved by focusing on right-from-the-source foods, such as fruits, vegetables, and good fats. Thus, by increasing the consumption of good nutrients and antioxidants, and decreasing the toxins, it is obvious that there are going to be many health benefits. The active and social lifestyle is also very important for hormonal balance and the body’s homeostasis.

Start this month well by giving the Mediterranean lifestyle a try, and enjoy its benefits!

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Posted in: Health

The Brain Foods

1.Blueberries

2. Wild Salmon

3. Nuts and Seeds

4. Avocado

5. Spinach, Kale, and other Leafy Greens

6. Cocoa or Dark Chocolate

Resources

Studies and Conclusions

PREDIMED Study

Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet

Mediterranean diet may be best for memory and cognitive skills

The Diet