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We've all heard that eating fish is good for our brains and memory. But what is it about DHA, an omega-3 fatty acid found in fish, that makes our memory sharper?
Medical researchers at the University of Alberta discovered a possible explanation and just published their findings in the peer-reviewed journal Applied Physiology, Nutrition, and Metabolism.
Principal investigator Yves Sauve and his team discovered lab models fed a high-DHA diet had 30 per cent higher levels of DHA in the memory section of the brain, known as the hippocampus, when compared to animal models on a regular, healthy diet.
"We wanted to find out how fish intake improves memory," says Sauve, a researcher in the Faculty of Medicine & Dentistry who works in the department of physiology, the department of ophthalmology and the Centre for Neuroscience.
"What we discovered is that memory cells in the hippocampus could communicate better with each other and better relay messages when DHA levels in that region of the brain were higher. This could explain why memory improves on a high-DHA diet."
Sauve noted it is a key finding that when a diet is supplemented with DHA, that additional stores of the omega-3 fatty acid are deposited in the brain. His team confirmed this finding, a discovery other labs have noted as well.
Supplementing your diet with DHA, such as increasing fish intake or taking supplements, could prevent declining DHA levels in the brain as we age, says Sauve.
This research was funded by Alberta Innovates – Health Solutions.
Earlier this year, Sauve and other colleagues discovered DHA prevents the accumulation of a toxic molecule at the back of the eye that causes age-related vision loss. He is continuing his research in this area.
2 Temmuz 2012 Pazartesi
Caffeine boosts power for elderly muscles
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A new study to be presented at the Society for Experimental Biology meeting on 30th June has shown that caffeine boosts power in older muscles, suggesting the stimulant could aid elderly people to maintain their strength, reducing the incidence of falls and injuries.
For adults in their prime, caffeine helps muscles to produce more force. But as we age, our muscles naturally change and become weaker.
Sports scientists at Coventry University looked for the first time at whether these age-related changes in muscle would alter the effect of caffeine. They found that caffeine continued to enhance muscle performance in two different muscles from mice, although it was less effective in older muscles.
Jason Tallis, the study's primary author, said: "Despite a reduced effect in the elderly, caffeine may still provide performance-enhancing benefits."
For adults in their prime, caffeine helps muscles to produce more force. But as we age, our muscles naturally change and become weaker. So, sports scientists at Coventry University looked for the first time at whether these age-related changes in muscle would alter the effect of caffeine.
Caffeine's effect was smallest for juvenile muscles, suggesting caffeine may not have an enhancing effect in developing muscles.
The decline in muscle strength that occurs as we age contributes to injuries and reduces quality of life. The process is not well understood, but it is clear that preserving muscle tone is key.
Tallis said: "With the importance of maintaining a physically active lifestyle to preserve health and functional capacity, the performance-enhancing benefit of caffeine could prove beneficial in the aging population."
The researchers isolated muscles from mice ranging in age from juvenile to elderly, then tested their performance before and after caffeine treatment. They looked at two different skeletal muscles, which are the muscles we can control voluntarily. The first was the diaphragm, a core muscle used for respiration; the second was a leg muscle called the extensor digitorum longus (EDL), used for locomotion.
A new study to be presented at the Society for Experimental Biology meeting on 30th June has shown that caffeine boosts power in older muscles, suggesting the stimulant could aid elderly people to maintain their strength, reducing the incidence of falls and injuries.
For adults in their prime, caffeine helps muscles to produce more force. But as we age, our muscles naturally change and become weaker.
Sports scientists at Coventry University looked for the first time at whether these age-related changes in muscle would alter the effect of caffeine. They found that caffeine continued to enhance muscle performance in two different muscles from mice, although it was less effective in older muscles.
Jason Tallis, the study's primary author, said: "Despite a reduced effect in the elderly, caffeine may still provide performance-enhancing benefits."
For adults in their prime, caffeine helps muscles to produce more force. But as we age, our muscles naturally change and become weaker. So, sports scientists at Coventry University looked for the first time at whether these age-related changes in muscle would alter the effect of caffeine.
Caffeine's effect was smallest for juvenile muscles, suggesting caffeine may not have an enhancing effect in developing muscles.
The decline in muscle strength that occurs as we age contributes to injuries and reduces quality of life. The process is not well understood, but it is clear that preserving muscle tone is key.
Tallis said: "With the importance of maintaining a physically active lifestyle to preserve health and functional capacity, the performance-enhancing benefit of caffeine could prove beneficial in the aging population."
The researchers isolated muscles from mice ranging in age from juvenile to elderly, then tested their performance before and after caffeine treatment. They looked at two different skeletal muscles, which are the muscles we can control voluntarily. The first was the diaphragm, a core muscle used for respiration; the second was a leg muscle called the extensor digitorum longus (EDL), used for locomotion.
Dietary fiber alters gut bacteria, supports gastrointestinal health
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A University of Illinois study shows that dietary fiber promotes a shift in the gut toward different types of beneficial bacteria. And the microbes that live in the gut, scientists now believe, can support a healthy gastrointestinal tract as well as affect our susceptibility to conditions as varied as type 2 diabetes, obesity, inflammatory bowel disease, colon cancer, and autoimmune disorders such as rheumatoid arthritis.
As these microbes ferment fiber in the intestine, short-chain fatty acids and other metabolites are produced, resulting in many health benefits for the host, said Kelly Swanson, a U of I professor of animal sciences.
"When we understand what kinds of fiber best nurture these health-promoting bacteria, we should be able to modify imbalances to support and improve gastrointestinal health," he said.
This research suggests that fiber is good for more than laxation, which means helping food move through the intestines, he added.
"Unfortunately, people eat only about half of the 30 to 35 grams of daily fiber that is recommended. To achieve these health benefits, consumers should read nutrition labels and choose foods that have high fiber content," said Swanson.
In the placebo-controlled, double-blind intervention study, 20 healthy men with an average fiber intake of 14 grams a day were given snack bars to supplement their diet. The control group received bars that contained no fiber; a second group ate bars that contained 21 grams of polydextrose, which is a common fiber food additive; and a third group received bars with 21 grams of soluble corn fiber.
On days 16-21, fecal samples were collected from the participants, and researchers used the microbial DNA they obtained to identify which bacteria were present. DNA was then subjected to 454 pyrosequencing, a "fingerprinting" technique that provides a snapshot of all the bacterial types present.
Both types of fiber affected the abundance of bacteria at the phyla, genus, and species level. When soluble corn fiber was consumed, Lactobacillus, often used as a probiotic for its beneficial effects on the gut, increased. Faecalibacterium populations rose in the groups consuming both types of fiber.
According to Swanson, the shifts in bacteria seen in this study—which occurred when more and differing types of fiber were consumed—were the opposite of what you would find in a person who has poor gastrointestinal health. That leads him to believe that there are new possibilities for using pre- and probiotics to promote intestinal health.
"For example, one type of bacteria that thrived as a result of the types of fiber fed in this study is inherently anti-inflammatory, and their growth could be stimulated by using prebiotics, foods that promote the bacteria's growth, or probiotics, foods that contain the live microorganism," he said.
A University of Illinois study shows that dietary fiber promotes a shift in the gut toward different types of beneficial bacteria. And the microbes that live in the gut, scientists now believe, can support a healthy gastrointestinal tract as well as affect our susceptibility to conditions as varied as type 2 diabetes, obesity, inflammatory bowel disease, colon cancer, and autoimmune disorders such as rheumatoid arthritis.
As these microbes ferment fiber in the intestine, short-chain fatty acids and other metabolites are produced, resulting in many health benefits for the host, said Kelly Swanson, a U of I professor of animal sciences.
"When we understand what kinds of fiber best nurture these health-promoting bacteria, we should be able to modify imbalances to support and improve gastrointestinal health," he said.
This research suggests that fiber is good for more than laxation, which means helping food move through the intestines, he added.
"Unfortunately, people eat only about half of the 30 to 35 grams of daily fiber that is recommended. To achieve these health benefits, consumers should read nutrition labels and choose foods that have high fiber content," said Swanson.
In the placebo-controlled, double-blind intervention study, 20 healthy men with an average fiber intake of 14 grams a day were given snack bars to supplement their diet. The control group received bars that contained no fiber; a second group ate bars that contained 21 grams of polydextrose, which is a common fiber food additive; and a third group received bars with 21 grams of soluble corn fiber.
On days 16-21, fecal samples were collected from the participants, and researchers used the microbial DNA they obtained to identify which bacteria were present. DNA was then subjected to 454 pyrosequencing, a "fingerprinting" technique that provides a snapshot of all the bacterial types present.
Both types of fiber affected the abundance of bacteria at the phyla, genus, and species level. When soluble corn fiber was consumed, Lactobacillus, often used as a probiotic for its beneficial effects on the gut, increased. Faecalibacterium populations rose in the groups consuming both types of fiber.
According to Swanson, the shifts in bacteria seen in this study—which occurred when more and differing types of fiber were consumed—were the opposite of what you would find in a person who has poor gastrointestinal health. That leads him to believe that there are new possibilities for using pre- and probiotics to promote intestinal health.
"For example, one type of bacteria that thrived as a result of the types of fiber fed in this study is inherently anti-inflammatory, and their growth could be stimulated by using prebiotics, foods that promote the bacteria's growth, or probiotics, foods that contain the live microorganism," he said.
Menopausal women could 'work out' their hot flashes
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Menopausal women who exercise may experience fewer hot flashes in the 24 hours following physical activity, according to health researchers.
In general, women who are relatively inactive or are overweight or obese tend to have a risk of increased symptoms of perceived hot flashes, noted Steriani Elavsky, assistant professor of kinesiology at Penn State.
Perceived hot flashes do not always correspond to actual hot flashes. Most previous research analyzed only self-reported hot flashes. This is the first study known to the researchers to look at objective versus subjective hot flashes.
Elavsky and colleagues studied 92 menopausal women for 15 days. The women recruited for this study were different from many earlier menopause studies, said Elavsky. In the past, women in menopause studies were experiencing severe symptoms and seeking help. They were probably not representative of the general population.
"Our sample included women with mild to moderate symptoms and they were recruited for a study of physical activity, not for a study of menopause," said Elavsky. "We recruited women residing in the community. We used recruitment sources that included a variety of outlets in the community frequented by women, like libraries, fairs, gyms, advertisements in local newspapers, etc."
The women were 40 to 59 years old, with an average of two children and were not on hormone therapy. During analysis the researchers separated the women into normal weight and overweight/obese categories and higher fit and lower fit categories. These categories were not necessarily mutually exclusive.
The participants wore accelerometers to monitor their physical activity and also wore monitors that measured skin conductance, which varies with the moisture level of the skin. Each participant recorded the individual hot flashes she had throughout the 15-day period on a personal digital assistant.
Through these two methods of recording hot flashes, the researchers found the frequency of objective and subjective hot flashes. Objective hot flashes occurred when the monitor recorded them; subjective hot flashes occurred when the woman reported them. When an objective and a subjective hot flash were recorded within five minutes of each other, it was considered a "true positive" hot flash, the researchers report in the current issue of Menopause.
"Some physiological explanations would suggest that performing physical activity could increase hot flashes because it acutely increases body core temperature," said Elavsky.
To the contrary, the researchers found that this premise was not true, as on average the women in the study experienced fewer hot flash symptoms after exercising. However, the women who were classified as overweight, having a lower level of fitness or were experiencing more frequent or more intense hot flashes, noticed the smallest reduction in symptoms.
It is not yet known if a woman could use diet and exercise to lose weight and become more fit and therefore experience fewer hot flashes, but it is a possibility worthy of future investigation, noted the researchers.
"For women with mild to moderate hot flashes, there is no reason to avoid physical activity for the fear of making symptoms worse," said Elavsky. "In fact, physical activity may be helpful, and is certainly the best way to maximize health as women age. Becoming and staying active on a regular basis as part of your lifestyle is the best way to ensure healthy aging and well being, regardless of whether you experience hot flashes or not."
Also working on this research were Joaquin U. Gonzales, assistant professor of exercise physiology, Texas Tech University; David N. Proctor and Nancy I. Williams, both professors of kinesiology and physiology, Penn State; and Victor W. Henderson, professor of health research and policy and neurology and neurological sciences, Stanford University.
Menopausal women who exercise may experience fewer hot flashes in the 24 hours following physical activity, according to health researchers.
In general, women who are relatively inactive or are overweight or obese tend to have a risk of increased symptoms of perceived hot flashes, noted Steriani Elavsky, assistant professor of kinesiology at Penn State.
Perceived hot flashes do not always correspond to actual hot flashes. Most previous research analyzed only self-reported hot flashes. This is the first study known to the researchers to look at objective versus subjective hot flashes.
Elavsky and colleagues studied 92 menopausal women for 15 days. The women recruited for this study were different from many earlier menopause studies, said Elavsky. In the past, women in menopause studies were experiencing severe symptoms and seeking help. They were probably not representative of the general population.
"Our sample included women with mild to moderate symptoms and they were recruited for a study of physical activity, not for a study of menopause," said Elavsky. "We recruited women residing in the community. We used recruitment sources that included a variety of outlets in the community frequented by women, like libraries, fairs, gyms, advertisements in local newspapers, etc."
The women were 40 to 59 years old, with an average of two children and were not on hormone therapy. During analysis the researchers separated the women into normal weight and overweight/obese categories and higher fit and lower fit categories. These categories were not necessarily mutually exclusive.
The participants wore accelerometers to monitor their physical activity and also wore monitors that measured skin conductance, which varies with the moisture level of the skin. Each participant recorded the individual hot flashes she had throughout the 15-day period on a personal digital assistant.
Through these two methods of recording hot flashes, the researchers found the frequency of objective and subjective hot flashes. Objective hot flashes occurred when the monitor recorded them; subjective hot flashes occurred when the woman reported them. When an objective and a subjective hot flash were recorded within five minutes of each other, it was considered a "true positive" hot flash, the researchers report in the current issue of Menopause.
"Some physiological explanations would suggest that performing physical activity could increase hot flashes because it acutely increases body core temperature," said Elavsky.
To the contrary, the researchers found that this premise was not true, as on average the women in the study experienced fewer hot flash symptoms after exercising. However, the women who were classified as overweight, having a lower level of fitness or were experiencing more frequent or more intense hot flashes, noticed the smallest reduction in symptoms.
It is not yet known if a woman could use diet and exercise to lose weight and become more fit and therefore experience fewer hot flashes, but it is a possibility worthy of future investigation, noted the researchers.
"For women with mild to moderate hot flashes, there is no reason to avoid physical activity for the fear of making symptoms worse," said Elavsky. "In fact, physical activity may be helpful, and is certainly the best way to maximize health as women age. Becoming and staying active on a regular basis as part of your lifestyle is the best way to ensure healthy aging and well being, regardless of whether you experience hot flashes or not."
Also working on this research were Joaquin U. Gonzales, assistant professor of exercise physiology, Texas Tech University; David N. Proctor and Nancy I. Williams, both professors of kinesiology and physiology, Penn State; and Victor W. Henderson, professor of health research and policy and neurology and neurological sciences, Stanford University.
Skipping Breakfast Can Lead to Unhealthy Habits All Day Long
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Compared to breakfast-eaters, breakfast-skippers tend to weigh more and have other unhealthy habits, such as consuming too many sugary drinks or high-calorie snacks, according to a panel discussion during a symposium at the Institute of Food Technologists (IFT) 2012 Annual Meeting & Food Expo.
Research shows about 18 percent of Americans older than age 2 regularly skip breakfast, said Nancy Auestad, PhD, vice president of regulatory affairs at the Dairy Research Institute. They are missing out on key nutrients, she said, pointing to statistics that show breakfast-eaters get about 17 percent of their daily calories from breakfast as well as a significant portion of their daily recommend intake of several key nutrients, such as Vitamin D (58 percent), Vitamin B12 (42 percent) and Vitamin A (41 percent).
In addition, studies of young people found that breakfast-skippers consume 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables and 30 percent less fruit than people who eat breakfast.
“Most of these negative factors were abbreviated when breakfast was consumed, compared with breakfast-skippers,” said Heather Leidy, PhD, assistant professor in the department of nutrition and exercise physiology at the University of Missouri. “Targeting that behavior could lead to a reduction in obesity.”
Leidy conducted research focusing on the role of protein in breakfast, and she found that the effects of breakfast-skipping were felt throughout the day. She assembled a group of 10 breakfast-skipping teenagers and split them into groups that consumed no breakfast, a normal-protein breakfast and a high-protein breakfast. By measuring their hunger levels and several other indicators, she found that eating a healthy breakfast of any kind lead to more satiety and less overeating throughout the day, but these benefits were especially prominent among the teens who ate the high-protein breakfast. They consumed about 200 calories less in evening snacking, she said.
Her study also used magnetic resonance imaging to determine that a protein-rich breakfast reduces the brain signals controlling food desires, even many hours after breakfast.
Despite the benefits of consistently eating breakfast, all the participants in Leidy’s study went back to being breakfast-skippers within six months, citing the lack of available healthy, high-protein foods. This means the food industry has to work to create more of these options to fit into the lifestyle of busy kids and adults.
Compared to breakfast-eaters, breakfast-skippers tend to weigh more and have other unhealthy habits, such as consuming too many sugary drinks or high-calorie snacks, according to a panel discussion during a symposium at the Institute of Food Technologists (IFT) 2012 Annual Meeting & Food Expo.
Research shows about 18 percent of Americans older than age 2 regularly skip breakfast, said Nancy Auestad, PhD, vice president of regulatory affairs at the Dairy Research Institute. They are missing out on key nutrients, she said, pointing to statistics that show breakfast-eaters get about 17 percent of their daily calories from breakfast as well as a significant portion of their daily recommend intake of several key nutrients, such as Vitamin D (58 percent), Vitamin B12 (42 percent) and Vitamin A (41 percent).
In addition, studies of young people found that breakfast-skippers consume 40 percent more sweets, 55 percent more soft drinks, 45 percent fewer vegetables and 30 percent less fruit than people who eat breakfast.
“Most of these negative factors were abbreviated when breakfast was consumed, compared with breakfast-skippers,” said Heather Leidy, PhD, assistant professor in the department of nutrition and exercise physiology at the University of Missouri. “Targeting that behavior could lead to a reduction in obesity.”
Leidy conducted research focusing on the role of protein in breakfast, and she found that the effects of breakfast-skipping were felt throughout the day. She assembled a group of 10 breakfast-skipping teenagers and split them into groups that consumed no breakfast, a normal-protein breakfast and a high-protein breakfast. By measuring their hunger levels and several other indicators, she found that eating a healthy breakfast of any kind lead to more satiety and less overeating throughout the day, but these benefits were especially prominent among the teens who ate the high-protein breakfast. They consumed about 200 calories less in evening snacking, she said.
Her study also used magnetic resonance imaging to determine that a protein-rich breakfast reduces the brain signals controlling food desires, even many hours after breakfast.
Despite the benefits of consistently eating breakfast, all the participants in Leidy’s study went back to being breakfast-skippers within six months, citing the lack of available healthy, high-protein foods. This means the food industry has to work to create more of these options to fit into the lifestyle of busy kids and adults.
1 Temmuz 2012 Pazar
Cruciferous Vegetables and Monosaturated Fats For His Fertility
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Men can do quite a bit to enhance their fertility by eating hormone regulating foods. Vegetables which fall into the "cruciferous" category are great for men. This article also explains how the right fats can help. Read more:
How Eating Cruciferous Vegetables and Monosaturated Fats Can Elevate Testosterone Production (factoidz.com)
From the article:
1. Increase the number of meals
If a person is taking two or three meals a day, he should start taking 6 meals a day. Though it is a little bit difficult, he must do it, as the frequent intakes of meals naturally regulate the hormonal processes and metabolism.
2. Meals with mono-saturated fats
There is an amazing fact about fat is that it regulates the hormonal process in the body. Fat is considered a micro nutrient which has the ability to raise the level of testosterone in the body. But for this mono saturated fats are preferred. Peanuts, avocados, fish and healthy oils like flax seed, olive and canola contain essential fatty acids which must be taken regularly.
3. Intake of cruciferous vegetables
Vegetables like Broccoli, radishes, cauliflower, cabbage, turnips, and brussel sprouts are known as cruciferous. They are known for decreasing the estrogen level and increasing the testosterone level. But soya protein should be avoided as it may have adverse effect.
Men can do quite a bit to enhance their fertility by eating hormone regulating foods. Vegetables which fall into the "cruciferous" category are great for men. This article also explains how the right fats can help. Read more:How Eating Cruciferous Vegetables and Monosaturated Fats Can Elevate Testosterone Production (factoidz.com)
From the article:
1. Increase the number of meals
If a person is taking two or three meals a day, he should start taking 6 meals a day. Though it is a little bit difficult, he must do it, as the frequent intakes of meals naturally regulate the hormonal processes and metabolism.
2. Meals with mono-saturated fats
There is an amazing fact about fat is that it regulates the hormonal process in the body. Fat is considered a micro nutrient which has the ability to raise the level of testosterone in the body. But for this mono saturated fats are preferred. Peanuts, avocados, fish and healthy oils like flax seed, olive and canola contain essential fatty acids which must be taken regularly.
3. Intake of cruciferous vegetables
Vegetables like Broccoli, radishes, cauliflower, cabbage, turnips, and brussel sprouts are known as cruciferous. They are known for decreasing the estrogen level and increasing the testosterone level. But soya protein should be avoided as it may have adverse effect.
Phytonutrient DIM In Cruciferous Vegetables for Female Fertility
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Yesterday, I wrote about cruciferous vegetables for male fertility, but these vegetables are great for promoting hormonal balance in women too. Not only might these vegetables help with fertility, but they can help prevent breast cancer too. Read more:
dimfaq.com
Here is my recipe for Greek coleslaw (I've heard purple/red cabbage is actually healthier than green):
Shred purple cabbage (I just use a manual cheese shredder)
Add some crumbled feta cheese (I usually buy garlic and herb flavor)
Add 4-5 greek olives
Add some viniagrette dressing (You can buy pre-made viniagrette spritzers which have very few calories)
Enjoy!
Yesterday, I wrote about cruciferous vegetables for male fertility, but these vegetables are great for promoting hormonal balance in women too. Not only might these vegetables help with fertility, but they can help prevent breast cancer too. Read more:
dimfaq.com
Here is my recipe for Greek coleslaw (I've heard purple/red cabbage is actually healthier than green):
Shred purple cabbage (I just use a manual cheese shredder)
Add some crumbled feta cheese (I usually buy garlic and herb flavor)
Add 4-5 greek olives
Add some viniagrette dressing (You can buy pre-made viniagrette spritzers which have very few calories)
Enjoy!
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