Diet Sodas May Be Tied to Stroke, Dementia Risk

Gulping down an artificially sweetened beverage not only may be associated with health risks for your body, but also possibly your brain, a new study suggests.

Artificially sweetened drinks, such as diet sodas, were tied to a higher risk of stroke and dementia in the study, which published in the American Heart Association’s journal Stroke on Thursday.

The study sheds light only on an association, as the researchers were unable to determine an actual cause-and-effect relationship between sipping artificially sweetened drinks and an increased risk for stroke and dementia. Therefore, some experts caution that the findings should be interpreted carefully.

No connection was found between those health risks and other sugary beverages, such as sugar-sweetened sodas, fruit juice and fruit drinks.

Are diet sodas dangerous to your health? 04:19

“We have little data on the health effects of diet drinks and this is problematic because diet drinks are popular amongst the general population,” said Matthew Pase, a senior research fellow in the department of neurology at Boston University School of Medicine and lead author of the new study.

“More research is needed to study the health effects of diet drinks so that consumers can make informed choices concerning their health,” he said.

The new study involved data on 2,888 adults older than 45 and 1,484 adults older than 60 from the town of Framingham, Massachusetts. The data came from the Framingham Heart Study, a project of the National Heart, Lung, and Blood Institute and Boston University.

In the older-than-45 group, the researchers measured for stroke and in the older-than-60 group, they measured for dementia.

“The sample sizes are different because we studied people of different ages,” Pase said. “Dementia is rare in people under the age of 60 and so we focused only on those aged over 60 years for dementia. Similarly, stroke is rare in people aged under 45 and so we focused on people older than age 45 for stroke.”

The researchers analyzed how many sugary beverages and artificially sweetened soft drinks each person in the two different age groups drank, at different time points, between 1991 and 2001. Then, they compared that with how many people suffered stroke or dementia over the next 10 years.

Compared to never drinking artificially sweetened soft drinks, those who drank one a day were almost three times as likely to have an ischemic stroke, caused by blocked blood vessels, the researchers found.

They also found that those who drank one a day were nearly three times as likely to be diagnosed with dementia.

Those who drank one to six artificially sweetened beverages a week were 2.6 times as likely to experience an ischemic stroke but were no more likely to develop dementia, Pase said.

“So, it was not surprising to see that diet soda intake was associated with stroke and dementia. I was surprised that sugary beverage intake was not associated with either the risks of stroke or dementia because sugary beverages are known to be unhealthy,” Pase said.

In response, Lauren Kane, a spokeswoman for the American Beverage Association, issued a statement from the group that said low-calorie sweeteners found in beverages have been proven safe by worldwide government safety authorities.

“The FDA, World Health Organization, European Food Safety Authority and others have extensively reviewed low-calorie sweeteners and have all reached the same conclusion — they are safe for consumption,” the statement said.

“While we respect the mission of these organizations to help prevent conditions like stroke and dementia, the authors of this study acknowledge that their conclusions do not — and cannot — prove cause and effect. And according to the National Institutes of Health (NIH), many risk factors can increase an individual’s likelihood of developing stroke and dementia including age, hypertension, diabetes and genetics. NIH does not mention zero calorie sweeteners as a risk factor,” the statement said. “America’s beverage companies support and encourage balanced lifestyles by providing people with a range of beverage choices — with and without calories and sugar — so they can choose the beverage that is right for them.”

Separate previous studies have shown an association between the intake of sugar-sweetened beverages and adverse health effects, such as type 2 diabetes, obesity, heart disease, stroke, and possibly even heart failure.

“This article provides further evidence though on artificially sweetened beverages and their possible effects on vascular health, including stroke and dementia,” said Dr. Ralph Sacco, professor and chair of neurology at the University of Miami Miller School of Medicine, about the new study.

Sacco was a co-author of an editorial published alongside the study in the journal Stroke on Thursday.

“We believe the pathways of which artificially sweetened beverages would affect the brain are probably through vascular mechanisms,” Sacco said.

“When the authors controlled for hypertension and diabetes and obesity the effects diminish, which implies that some of the effects of artificially sweetened beverages could still be going through a vascular pathway,” he said about the new study. “Many strokes are caused by hardening of arteries; and the risk of dementia is also increased by the hardening of arteries in large and small vessels. So, I believe the mechanisms may be through vascular disease, though we can’t prove it.

Heather Snyder, senior director of medical and scientific operations at the Alzheimer’s Association, called the new study “a piece of a larger puzzle” when it comes to better understanding how your diet and behaviors impact your brain.

“It’s actually really more of your overall diet and overall lifestyle that is linked to cardiovascular disease and diabetes risk, and we do know that heart disease and diabetes are linked to an increased risk of dementia,” said Snyder, who was not involved in the new study.

“We know that sugary and artificially sweetened beverages are not great for us. This study adds strength to that, and also says they may not be great for your brain, specifically,” she said. “There are alternatives — things we can all do everyday to keep our brains and our bodies as healthy as we can as we age.” Alternatives such as regular cardiovascular exercise that elevates heart rate and increases blood flow and doing puzzles and games to activate and challenge the mind. These are recommendations from the Alzheimer’s Associations list of 10 lifestyle habits to reduce risk of cognitive decline.

6 Super Greens And Their Benefits

Leafy greens are chock full of essential vitamins and nutrients—that’s a no-brainer—but you might be surprised by how tasty they can also be with some creative prep.

Collard greens

Loaded with fiber, collard greens are known for their cholesterol-lowering abilities. Raw collard green leaves can be chopped and tossed into salad with berries and creamy goat cheese to counter the slightly bitter taste of the leaves. Or chop the leaves, ribs and stems and sauté with onion, garlic and white wine and toss with pasta or ravioli. Also try blending into your favorite pesto or bean dip recipe.

Dandelion greens

This bone-building green with a fresh and zesty flavor is loaded with significant amounts of vitamin K (which helps keep calcium in bones) and calcium. Blend dandelion greens into a smoothie, sauté into a stir-fry or toss fresh in a salad.

Kale

This popular super green is loaded with vitamins (A and C most prominently) and minerals calcium and magnesium, and contains many anti-cancer properties. Chopped kale, with its earthy, slightly tangy flavor, is a satisfying addition to soup recipes. Or try a unique slaw topping for tacos and sandwiches by tossing thinly chopped kale, red cabbage, shredded carrot, toasted sesame oil, citrus juice, salt and pepper.

Swiss and rainbow chard

Packed with phytonutrients that have antioxidant and anti-inflammatory benefits, chard cannot be overlooked as one of the healthiest vegetables out there (it also helps regulate blood pressure). The leaves are mild and similar to beet greens, but the stems and ribs are more bitter, so they taste best cooked. Rainbow chard is a fun and colorful addition to soups, or sauté any chard with olive oil, salt and pepper and toss with roasted squash for a nutrient-rich side dish.

Watercress

This crisp and peppery green is a great source of antioxidants from vitamins A and C, while the high water content acts as a digestive aid. Watercress, similar to arugula, is the perfect substitute for lettuce in salads and on sandwiches, or tossed with olive oil and balsamic vinegar as a bright pizza topping

Turnip and beet greens

Ever wonder what to do with the greens sprouting out of your favorite root vegetables?  Green up some classic recipes with a healthy dose of vitamins A, C and K, along with essential minerals like potassium, magnesium and iron. Beet greens are the mildest tasting and resemble spinach in flavor while turnip greens, along with mustard greens, are a bit more spicy. All of these are delicious sautéed until tender with vegetable stock, olive oil, salt and pepper, and used in place of spinach in lasagna, or tossed with peppers and onions for enchilada filling.

Basil Health Benefits and Nutritional Info

Basil is arguably one of the favorites among herbs because it has so many uses. Everything from soups to sandwiches can be made simply better with the addition of its fresh, pungent leaves. It also has been found to contain oils and flavonoids that protect the body from illness and infection. Very small concentrations can kill harmful bacteria, but still be very beneficial, even preventing atherosclerosis, heart attacks, and stroke.

Basics on Basil

Botanical name: Ocimum basilicum

If a kitchen has only a few herbs in its possession, basil will likely be one of them. Its fragrant essence combines well with rosemary and thyme in meat dishes, fish, vegetables, cheese, soup and eggs, and is one of the main ingredients in pesto, along with pine nuts and parmesan cheese.

Although more than 60 varieties of basil have been identified, they all fall into three main types: sweet, purple, and bush. Each offers a subtle difference in taste; varieties such as lemon, anise, and cinnamon basil give you an idea of how one might modify and enhance a recipe. It only takes a few leaves to transform a simple dish – even a sandwich.

Basil plants are easy to maintain indoors and out. Snip off budding heads whenever they appear and underneath the base of a leaf near the bottom on spindly stems to keep your plant full, and a new branch will appear.

To dry basil leaves, warm your oven to 140 degrees while placing a single layer of basil leaves on a baking sheet. Turn off the oven and pop in your pan for 20 minutes (you don’t want them to actually bake). Remove the pan, cool the leaves, and store immediately in airtight bottles or zip-lock bags, away from sunlight.

Basil Health Benefits

Basil also is considered one of the healthiest herbs. It’s best when fresh, exuding a sweet, earthy aroma that indicates not only the promise of pleasantly pungent flavor, but an impressive list of nutrients. Vitamin K, essential for blood clotting, is one of them. Just two tablespoons of basil provides 29 percent of the daily recommended value.

Basil also provides vitamin A, which contains beta-carotenes, powerful antioxidants that protect the cells lining a number of numerous body structures, including the blood vessels, from free radical damage. This helps prevent cholesterol in blood from oxidizing, helping to prevent atherosclerosis, heart attacks, and stroke.

Other vitamins and minerals in basil include iron, calcium, manganese, magnesium, vitamin C and potassium. Not surprisingly, basil also has antibacterial properties and contains DNA-protecting flavonoids. It’s the flavonoids and volatile oils in basil that give it the most health benefits, the former protecting on the cellular level, with antibacterial properties related to its volatile oils. Among these are estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene, all capable of restricting the growth of numerous harmful bacteria, including listeria, staphylococcus, E. coli, yersinia enterocolitica, and pseudomonas aeruginosa.

Some antibiotic medications which have been found to be resistant to some of these strains have been inhibited by basil extracts. One of those oils – eugenol – can block the activity of the harmful enzyme cyclooxygenase (COX). This same effect puts basil in the “anti-inflammatory” category because it provides relief from related problems, such as rheumatoid arthritis.

Studies Done on Basil

When scientists tested basil oil in diluted concentrations against several common but serious multidrug-resistant bacteria, including some of those listed above, it strongly reduced the negative effect of the bacteria. Research data noted the encouraging results of the tests, especially in light of the high level of resistance of the bacteria.

Another study debated the traditional use of basil to treat several respiratory diseases and the symptoms of tuberculosis, exploring the possible use of basil against actual tuberculosis symptoms. Test results were affirmative, with the conclusion that basil could be used to formulate new and natural anti-tuberculosis treatments.

Since basil extracts reduce sugars as well as free radicals in your body, tests were conducted in relation to its effect on glycemic index, leading researchers to conclude that basil extracts may have the potential to inhibit diabetes.

One impressive study showed that washing produce in a solution of basil or thyme essential oil in just a 1% concentration diminished the number of infectious Shigella bacteria, which can produce intestine-damaging diarrhea. This result proves that ingesting basil and thyme in as many ways as possible, especially fresh in salads and their dressings, helps ensure the safety of the fresh produce you bring to your table.

Losing weight won’t make you happier—but eating a balanced diet will

https://qz.com/935857/losing-weight-wont-make-you-happier-but-eating-a-balanced-diet-will/

Losing weight won’t make you happier—but eating a balanced diet will

https://qz.com/935857/losing-weight-wont-make-you-happier-but-eating-a-balanced-diet-will/

Children Who Eat Too Much Sugar are Developing Diseases that Only Alcoholics Used to Get

Eating too much sugar isn’t just a problem for our waistlines. It’s making us sick — very sick. Here, Robert Lustig, who is a professor of pediatric endocrinology at the University of California at San Francisco, explains just how much our health has taken a turn for the worse since the ’70s and the ’80s. Lustig predicts it could even be the downfall of American Medicare and Social Security. Learn more in Lustig’s books “The Hacking of the American Mind” and “Fat Chance.”

Watch the Video Here.

Middle Age Spread Can Cause Dementia with Lack of Exercise Leading to ‘Rapid Mental Decline’ According to Study

Resistance to the hormone insulin sees the body fails to burn sugar and instead store it as fat – which is linked to Type 2 diabetes and brain disease.

Being overweight can increase the risk of developing dementia in later life, according to research.A study found patients with insulin resistance, caused partly by obesity and lack of exercise, had more rapid mental decline. Resistance to the hormone is where the body fails to burn sugar and stores it as fat, and is linked to Type 2 diabetes.

The University of Tel Aviv in Israel tested insulin levels and cognitive function in 500 people. Follow-up tests 15 and 20 years later showed those in the top 25% for insulin inefficiency were more likely to have accelerated cognitive decline. Prof David Tanne said: “Watching your weight will help… protect your brain as you get older.”  The brain is especially vulnerable to the effects of insulin resistance, which triggers diabetes and is partly caused by obesity and lack of exercise.

This is according to a study of almost 500 patients followed for more than two decades found those in whom the hormone became inefficient suffered rapid mental decline.  Both their executive function, which controls learning and problem solving, and memory began to fail.  The findings add to evidence linking type 2 diabetes – the form linked to an unhealthy lifestyle – and led to an increased risk of dementia.  The metabolic condition happens when insulin becomes ineffective, meaning sugar is stored as fat instead of being burned by cells.  Professor Tanne, of the University of Tel Aviv, said beating the curse of middle age spread could help combat the dementia epidemic.

He said: “This study lends support for more research to test the cognitive benefits of interventions such as exercise, diet and medications that improve insulin resistance in order to prevent dementia.”    Earlier Swedish research involving about 8,500 Swedish twins found those who put on weight in middle age were almost twice as likely to develop dementia in later life.

Prof Tanne said: “These are exciting findings because they may help to identify a group of individuals at increased risk of cognitive decline and dementia in older age.  “We know that insulin resistance can be prevented and treated by lifestyle changes and certain insulin sensitizing drugs.

“Exercising, maintaining a balanced and healthy diet, and watching your weight will help you prevent insulin resistance and, as a result, protect your brain as you get older.”   Insulin resistance is a condition in which cells fail to respond normally to the hormone.  This prevents muscle, fat and the liver from absorbing glucose easily. As a result, the body requires higher levels of insulin to usher the sugar into its cells.  Without sufficient insulin, excess glucose builds up in the bloodstream leading to pre-diabetes, diabetes and other serious health disorders.  In the study published in the Journal of Alzheimer’s Disease participants were measured for insulin resistance at the start using a tool called HOMA (homeostasis model assessment.

This is calculated using fasting blood glucose and fasting insulin levels. Cognitive functions were also scored with a computerised battery of tests that examined memory, executive function, visual spatial processing and attention.  When the volunteers were followed up 15 years later, and again five years after that, the connection between insulin resistance and grey matter loss was identified.  Those who were in the top quarter of the HOMA index were more likely to perform badly in the tests and have accelerated cognitive decline compared to all the others.  All the participants had existing cardiovascular disease at the outset but the researchers said taking this into account, and other factors that may have skewed the findings, did not diminish the association.

In 2009 a US review of ten international studies involving more than 37,000 people found obese people had an increased risk of all types of dementia.  Experts believe hardening of the arteries and high blood pressure may play a role.  James Pickett, Head of Research, at Alzheimer’s Society, said: “There is strong evidence that poorly-managed diabetes can increase your risk of dementia.  “This research highlights that insulin resistance – which is related to diabetes – could have a negative impact on a person’s memory or thinking abilities.

“The study also adds to existing evidence that keeping our hearts and brains healthy as we age by eating well, exercising and not smoking are the best things we can do to reduce our risk of memory problems in later life.”

The study of almost 500 people was published in the Journal of Alzheimer’s Disease.

How Milk May Contribute to Childhood Obesity | NutritionFacts.org

http://nutritionfacts.org/2017/03/16/how-milk-may-contribute-to-childhood-obesity/

Even More Evidence Has Linked Parkinson’s Disease to Our Gut Bacteria

FROM MILLIE:   Eating fermented foods is the best way to keep our good bacteria in the gut flourishing. Taking probiotics can help somewhat but they are expensive and mostly get killed in the stomach.  Drinking Kombucha is helpful for digestion but is only slightly more effective than taking probiotics.  The BEST source of good gut bacteria that actually makes it in to the lower colon is fermented foods. They have evolved over thousands of years to withstand the harsh digestive juices in the stomach. Eat kimchee, coconut milk yogurt or kefir (better to avoid all dairy foods), sauerkraut, pickles, wine.

Researchers have found yet another reason to think the symptoms of Parkinson’s disease could be a consequence of the type of bacteria living in our gut.

Such discoveries could help us use changes in our gut bacteria to not only diagnose the debilitating disorder earlier, but potentially create better targeted treatments.

Once referred to as ‘the shaking palsy’, Parkinson’s disease is mostly characterized by tremors and a loss of fine motor control, later progressing into dementia, difficulty walking, and sometimes chronic depression.

In most studies on the condition the brain has been the focus, with the blame for the disease primarily falling on the death of cells in a part of the brain called the substantia nigra – a lump of tissue responsible for movement and reward.

In recent years, however, scientists studying the root cause of Parkinson’s disease have shifted their attention from the nervous system onto the denizens of our gut, identifying significant differences in the types of bacteria living in the guts of those with the condition and those who don’t.

Now a team of scientists at the University of Alabama at Birmingham in the US have contributed yet another piece of evidence tying Parkinson’s disease with our personal community of microorganisms – or microbiota.

“We know that a well-balanced gut microbiota is critical for maintaining general health, and alterations in the composition of gut microbiota have been linked to a range of disorders,” said researcher Haydeh Payami.

The researchers analyzed samples of gut microbes from 197 patients with Parkinson’s disease from Seattle, New York, and Atlanta – representing three distinct regions around the US – and compared their species and functions with samples taken from 130 individuals without the condition.

Not only did the results show marked differences in the numbers and types of bacteria between the two groups, they also noticed a difference in the metabolism of various medications.

In other words, either the various drugs taken by those with Parkinson’s disease were also having a unique impact on the bacteria, or their microbiota was affecting how their bodies responded to pharmaceutical treatments.

Microorganisms in our digestive system have been found to play an important role in breaking down so-called xenobiotics – chemicals which aren’t usually expected to be present inside an organism.

This includes not only the medications used to treat conditions such as Parkinson’s disease, but chemicals in their environment such as pesticides and herbicides.

Given farmers seem to be more prone to Parkinson’s disease than the general population, thanks possibly to the chemicals they use, it’s possible that the bacteria in their guts could be their body’s first casualties.

“It could be that, in some people, a drug alters the microbiome so that it causes additional health problems in the form of side effects,” Payami said.

“Another consideration is that the natural variability in the microbiome could be a reason some people benefit from a given drug and others are unresponsive. The growing field of pharmacogenomics – tailoring drugs based on an individual’s genetic makeup – may need to take the microbiome into consideration.”

One of the early symptoms of Parkinson’s disease is constipation, so correlations such as these shouldn’t come as much of a surprise.

As with many things in science, however, it’s hard to tell if a difference in microbiota is a cause of Parkinson’s disease or an effect.  

Last year researchers at the Californian Institute of Technology found mice who had been engineered to be susceptible to Parkinson’s disease developed less severe symptoms if they were raised in sterile conditions.

Injecting microflora from the guts of human Parkinson’s patients led to a rapid deterioration, suggesting the type of microbes could be at least partially responsible for the severity of the symptoms.

However it’s clear the relationship is a two-way street, making for a complex interaction which demands further study.

We’re only beginning to learn how important our body’s tiny citizens are, but as we find more links like these, we open up new horizons to treating or even preventing diseases such as Parkinson’s.

This research was published in Movement Disorders.

Want a productive work day? Watch what you eat.

By Carrie Dennett March 2    From The Washington Post

Do you have days at work when you feel energetic, inspired and productive, while on other days you feel tired, busy and stressed, with almost nothing to show for your efforts at the end of the day? When you spend several hours a day at work, it pays to make those hours healthy ones for both body and mind. Making some simple, smart choices throughout your workday can help boost your creativity and productivity while reducing fatigue and minimizing stress.

1. Fuel right. Vegetables, fruit, lean proteins and healthy fats will provide you with a steady source of energy throughout the day while offering the nutrition you need for long-term health. Many fast-food or takeout lunches contain sugar, salt, white flour and low-quality fats and proteins, which can leave you feeling bloated and sluggish now while gradually eroding your health and expanding your waistline.

2. Don’t ignore hunger. When you’re busy, it’s easy to push rumblings of hunger to the back burner, if you even notice them at all. When you finally come up for air midafternoon — or worse, on your way home — you realize that you’re ravenous and ready to eat whatever’s handy and filling, regardless of taste or nutrition. Over time, ignoring hunger cues can dim them, making it harder to figure out if you’re actually hungry even during more relaxed times.

3. Take your lunch break. Consciously disconnecting from work in the middle of your day can give you an energy boost and make your afternoon go more smoothly. If possible, eat lunch somewhere other than your desk — preferably outside, weather permitting, where you can get a dose of sunlight and fresh air.

4. Eat mindfully. If you must lunch at your desk, try to refrain from checking your email, doing work or talking about work. Take a few deep breaths, then eat slowly and savor your delicious, healthful meal. While the volume and composition of your meal help you feel satisfied, so do the sensory aspects of eating — taste, aroma, texture, color and temperature. If you quickly inhale your lunch without noticing it, you deny yourself the full eating experience, which can leave you feeling like you need to nibble.

5. Manage the work food environment. If you work outside the home, you spend a huge chunk of your day in the workplace, which makes that your second most important food environment (after your home). It’s also an environment that can be unpredictable in what temptations it sends your way — especially treacherous if your job is stressful, and stress makes you want to eat. Packing your own nutritious and appealing lunch and snacks can help inoculate you against less-nutritious offerings from the vending machine or co-workers. If you buy your lunch, placing your order in advance instead of waiting until you are already hungry can make it easier to make a healthful choice.

6. Stay hydrated. Even minor dehydration can cause headaches and make you feel tired and unable to concentrate, which isn’t good for your productivity or your well-being. As there are no hard-and-fast rules about how much to drink, it’s best to let thirst be your guide. In the habit of ignoring thirst? Aim to drink at least six to eight eight-ounce glasses of water a day, more on days you exercise. One way to tell: If your urine is clear or very light, you’re probably doing just fine.

7. Move often. Our bodies are meant to move frequently, and that includes more than just planned exercise. If you sit at a desk all day, make a point to move at least every hour. Get up to fill your water glass, go talk to co-workers instead of emailing them, do a few stretches right at your desk, or step outside to take a short rejuvenating walk.

8. Breathe. Deep breathing is your body’s built-in energizer and stress reliever. Simply taking a few deep breaths can help you feel calmer, but if you have more time, sit and focus on your breathing for a few minutes. Try this at least a few times during the day to relax and recharge, more often if you notice you’re feeling stressed or tense.

9. Don’t multitask. You may think you’re being super productive, but you’re not. Studies show that multitasking wastes more time than it saves. Even worse, it reduces our brain function over time. When you allow yourself to focus on a task or project without distractions (email, social media, open browser windows), you’ll complete it better and faster — and then have the satisfaction of checking it off your to-do list.

10. Honor personal boundaries. Establishing at least some degree of balance in your universe is important to help you function at your best at work and home. Allowing work to bleed into your off-the-clock hours on a regular basis will ultimately make your performance suffer in both spheres. It’s important for your health and well-being to spend quality time with friends and family, as well as quality personal time to exercise, prepare nourishing meals and simply relax.