Fish Oil Boosts Brain Power

This article was posted recently on Yahoo! Health. I am a believer in taking a Omega 3 supplement. I believe the benefits are that Omega 3's it helps support lower cholesterol levels and balance Omega 6 to Omega 3 ratios which if wide, say higher than a 2:1 ratio, can manifest itself as joint pain. The common western diet can extend the Omega 6 to 3 ratio up to 20:1 or higher!

And as I have written over the years, that there is very good antidotal reports on parents placing ADD/ADHD children on a quality daily multi-mineral, multi-vitamin and a Omega 3 supplement and seeing ADD/ADHD symptoms reduced. This is thought, in part, to be due to cellular energy transfer in the brain and this is supported by the article below that concludes that Omega 3's support cognitive function.

Fish Oil Boosts Brain Power

Fish oil is touted as a magical potion that boosts fertility, heart health, and weight loss and promotes a clear complexion, while lessening the effects of depression, ulcers, diabetes and many more conditions. But there’s another benefit to these glossy little capsules: They may prevent Alzheimer’s disease.

A new study of 819 people published in the journal Alzheimer’s & Dementia found that taking fish oil supplements on a daily basis is associated with a significant decrease in cognitive decline (as measured by the Alzheimer’s Disease Assessment Scale and the Mini Mental State Exam) and brain atrophy — important findings in light of statistics that show that one person per minute is diagnosed with Alzheimer’s disease.

“We found that fish oil use was associated with better performance on standard tests of memory and thinking abilities over time, compared to those who didn’t take supplements,” lead study author Lori Daiello, a research scientist at the Alzheimer’s Disease and Memory Disorders Center at Rhode Island Hospital, tells Yahoo Health. “They also experienced less brain shrinkage in areas of the brain important for healthy cognitive aging — the cerebral cortex and hippocampus, the portion of the brain responsible for forming and retaining memories.”

For this study, researchers analyzed information from neuropsychological tests and MRI brain imaging performed at regular intervals for up to four years during the Alzheimer’s disease Neuroimaging Initiative, a longitudinal study of brain aging and Alzheimer’s Disease. The population consisted of a group of older adults with varying degrees of cognitive capability: normal cognitive function, mild cognitive impairment, and Alzheimer’s disease. The benefit of fish oil appeared strongest in the group with normal cognitive functioning. “Retrospective studies cannot establish cause and effect, so we can’t make a global recommendation that everyone should start taking fish oil supplements. But the findings highlight the need for additional research on the effects of longterm fish oil use on brain health in later life,” says Daiello.

The main ingredient in fish oil is DHA, omega-3 fatty acids found in cold-water fatty fish such as salmon, swordfish, trout, yellowfin tuna, mackerel, and more. (Non fish-lovers can find it in eggs, milk, and algae-derived supplements). According to Daiello, there is no definitive evidence that eating fish daily is better than taking fish-oil supplements. But some people dislike the fishy breath that lingers after taking the supplements. “In that case, you could always store the capsules in the freezer, which seems to diminish the scent,” suggests Daiello. (Though the study did not address the dosage of daily fish oil to take, the World Health Organization recommends a daily EPA and DHA intake of 0.3 to 0.5 grams and a daily ALA intake of 0.8 to 1.1 grams.)

And while the effects of fish oil have been well-documented, they also carry a “buyer beware” element. One study, conducted by a testing company called LabDoor, found that what’s advertised on the label of many supplements may not live up to their promise of what’s advertised on the labels. When the company analyzed 30 top-selling brands, they found that six products exaggerated the amount of omega-3 on their labels by 30 percent. And at least a dozen products contained DHA levels that were 14 percent less than advertised. “Mislabeling is a big problem because the FDA considers fish oil supplements food, not drugs, so they aren’t regulated,” says Daiello. “So it’s tough to verify the purity of what you buy.”

To select the best supplement, talk to your doctor, who may be able to recommend a pill that’s right for your needs. Or join a subscription-based website such as Consumer Lab, which regularly tests vitamins and supplements.

MyAchingKnees comment: The above paragraph, concerning the "buyer beware" notice is highlights the problems with buying off the shelf or otherwise "food grade" products whose label claims as well as purity cannot be guaranteed. This is very important for fish oil supplements as they are thought to have a higher chance of toxins.

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Foods with Good Bacteria for Immune System and Metabolism

This is a good article, from MSM Healthy Living, which talks about good foods that you can eat which will help with the population of good bacteria in your gut. Good bacteria in your gut is highly under rated and essential to not only digestion of foods, but developing a good immune system. While I do eat a lot of onions and garlic which are on the list below, I also take probiotics to ensure my gut gets the necessary bacteria for digestion and health. My wife loves Jicama and a quick google search shows many ways to spice up and eat this this. In any event, add probiotics and healthy foods with good bacteria and see your health improve.....and as the article mentions, boost your metabolism.

Sauerkraut

If you feel like you're eating all the right stuff, but to no avail, your microbiome, the newly discovered ecosystem of bacteria living in your gut, may be out of whack. Fuel it and you'll improve digestion, beat bloat, and boost your metabolism.

The traditional hot-dog topping can do serious wonders for your waistline. “Fermented foods like sauerkraut, pickled veggies, and kimchi are some of the best sources of probiotics—a form of good bacteria that support healthy digestion and decrease bloat,” says Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City. “That’s important, since diets low in probiotics can cause bad bacteria to overtake the good ones, leading to health problems ranging from autoimmune diseases to weight gain.” Try spooning sauerkraut onto sandwiches or grilled pork, or stir it into a warm potato salad with grainy mustard.

Onions and leeks

While probiotics encourage the growth of good bacteria, prebiotics feed the ones you already have. When you eat prebiotic foods like onions and leeks, they produce butyrate, a metabolic wonder drug that improves insulin sensitivity and increases the amount of fat you burn, says Rafael Kellman, M.D., author of The Microbiome Diet. Now that it’s summer, pop either on the grill to bring out their sweetness. Drizzle with olive oil, salt, and pepper and cook until golden.

Artichokes and asparagus

Like onions and leeks, these green veggies are prebiotic foods that produce acetate, an acid that turns on the fat-burning activity in your cells by helping them recover from inflammation. To get more greens, roast artichoke hearts and asparagus in the oven with olive oil, Parmesan cheese, breadcrumbs, and a spritz of lemon.

Avocado

You know that choosing the right types of fats is key, and here’s why: Unhealthy fats, found in processed foods, meats, and cheeses, feed the type of bacteria that spark inflammation and cue your body to store fat, says Lipman. But healthy fats high in omega 3s and 6s—like those in avocado, nuts, olive oil, and salmon—do the opposite. They provide long-burning energy by regulating how quickly glucose enters your cells, keeping hunger at bay. Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice.

Leafy greens

Bok choy, spinach, kale—they’re all winners. Not only are greens high in digestion-helping fiber, they also improve the diversity of healthy organisms in the gut, which needs trillions of good bacteria to function at its best, says Lipman. Look for ways to incorporate greens into every meal: Add sautéed kale to scrambled eggs, eat a spinach salad for lunch, and try a stir-fry with bok choy for dinner.

Jicama

This Mexican root vegetable contains inulin, a type of fiber that slows down the absorption of blood sugar to help you feel fuller longer, Kellman says. It’s also high in magnesium and manganese, two vitamins needed for digestive enzymes to function at their peak. Add chopped jicama to give salads a nice crunch or shred it in your favorite summer slaw.

Yogurt

To get the most of this natural source of probiotics, seek out yogurts like those by Fage, Dannon, and Oikos, which contain lactobacillus. In a 24-week study published in the British Journal of Nutrition, women who consumed this type of probiotic lost twice as much weight as those who didn’t regularly include it in their diets. Besides eating yogurt at breakfast, try using plain or Greek yogurt in chicken or salads in lieu of mayo or sour cream.

Garlic

It seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact. It’s also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar. Add fresh chopped garlic to tomato-mozzarella salads and stir-fries, or sprinkle garlic powder onto meats and fish before grilling.

Kiwi

Craving something sweet? This fruit—along with colorful radishes, tomatoes, and carrots—contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella—two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.

Water with lemon

Lipman suggests sipping it as soon as you wake up and after each meal. “Bitter foods like lemon help stimulate your body’s GI juices and aid the start of the digestion process. When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly.” Arugula, dandelion root, and apple cider vinegar will also do the trick, so munch on a salad with these greens before your main course—bonus if it’s dressed with cider vinaigrette.

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The All Important Banana

Posted on Health Digest Facebook page. I almost always include a Banana in fruit and vegetable smoothies I make, as the banana has a pretty strong flavor and can cover up alot of those nasty vegetables. I also sometimes add a Banana into my morning Nutrition drink and boy it that yummy! This is interesting.

Banana for Breakfast anyone???

After reading this, you'll never look at a banana in the same way again. Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:

According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:

Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:

High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:

This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:

200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:

High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:

One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:

Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:

Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:

Bananas are high in B vitamins that help calm the nervous system..

ULCERS:

The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:

Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

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Fish Oil Supplements, Vitamins Won't Lower Your Cholesterol

While I think this article, by the Cleveland Clinic, is plain BS, I post it because ultimately the consumer will make their own decision - I hope it will be an informed decision. 

I am going to continue taking nutritional supplements including a Omega 3 supplement. My cholesterol levels have dropped from 210 to the 150 range; blood pressure that was normally on the high side (138/98) is now routinely in the 120/76 range. I have three sets of parents tell me that once they put their ADHD children on a good daily supplement and an Omega 3 supplement, their ADHD symptoms and behavior went away.

In the western diet, which is high in Omega 6 and low in Omega 3, various symptoms, often manifested as joint pain are present. Many scientists believe the high ratio of Omega 6 to 3 create free radicals which cause pain and other health issues, which could simple be averted by reducing the ratio through an Omega 3 supplement. You all do what you want, but I'll continue what I'm doing. 

Fish Oil Supplements, Vitamins Won't Lower Your Cholesterol

If you’re taking supplements like fish oil or a multi-vitamin in the hopes of improving your cholesterol counts, save your money. There are better, more effective strategies.

There’s no scientific evidence that fish oil supplements will lower your cholesterol, says Julia Zumpano. Ms. Zumpano is a registered dietitian in Cleveland Clinic’s section of Preventive Cardiology.

Fish oil will not prevent heart disease. It can, however, help to manage some of your risk factors, Zumpano says.

Lowered triglycerides

Some studies have shown that fish oil can lower triglycerides and helps to thin the blood. But it’s unclear how many fish oil supplements you need to take every day to reap the benefits.

Triglycerides are the main constituents of natural fats and oils. If you have high concentrations of triglycerides in the blood, it may indicate an elevated risk of stroke.

“There’s no need to take fish oil from a supplement if you’re just generally trying to focus on heart health,” Zumpano says.

“More important, if you have a history of high triglycerides, that’s something you may want to take fish oil for,” Ms. Zumpano says.

Tempted to try a fish oil supplement to lower your triglycerides? Ms. Zumpano says check with your doctor first to see if it might help.

Vitamins and heart disease

A recent survey found that almost half of the respondents think vitamins can help lower cholesterol. But vitamins are less vital to heart disease prevention than most people think.

Taking a multi-vitamin every day will not compensate for eating food that’s high in cholesterol. Nor will a multi-vitamin repair the damage done by a poor diet.

“A daily multi-vitamin is not preventing your risk of heart disease," Zumpano says. "A diet high in saturated fat and cholesterol can result in an increase in blood cholesterol.”

Besides, you can get all the vitamins you need from your diet, Zumpano says. A heart-healthy diet should include seven to nine servings of fruits and vegetables every day.

A good diet plus exercise will do more to keep your heart healthy than popping supplements, Zumpano says.

“Eating a healthy diet, exercising and knowing your risk factors are the best ways to prevent heart disease,” Zumpano says. “It doesn’t come in a pill.”

MyAchingKnees comment: "Besides, you can get all the vitamins you need from your diet,.... a heart-healthy diet should include seven to nine servings of fruits and vegetables every day." Who actually eats 7 to 9 servings of fruits and vegetables day and where do they get their produce that actually still has much of it's nutrients after picking, processing and shipping?

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Grape Seed Extract Outperforms Chemo in Killing Advanced Cancer Cells

This article is by Susan Patterson of NaturalSociety.com discusses the benefit from what is thought to be the cancer-growth-inhibiting power of grape seed extract (GSE). I believe in GSE's excellent anti-oxidant properties and take 90 mg per day and sometimes I'll add as much as another 200 mg a day.

Researchers from the University of Colorado Cancer Center report that the more aggressive the cancer cells are, the more effective the grape extract works at targeting and stopping the growth. Grape seed extract is amazing in that it attacks the cancer cells but leaves the healthy cells untouched. This is a departure from conventional cancer treatments that destroy all of the cells in an attempt to stop the spread of cancer.

Actually, the power of grape seed extract seems quite remarkable in this research, which was published in the journal Cancer Letters. Molly Derry, a doctoral candidate in the lab of Rajesh Agarwal, PhD, and investigator at the Colorado University Cancer Center and her team saw that while doses of chemotherapy only increase with more severe cancer cases, such as a stage IV instead of stage II, the amount of grape seed extract required actually decreased.

Derry explained: “It required less than half the concentration of GSE to suppress cell growth and kill 50 percent of stage IV cells than it did to achieve similar results in the stage II cells.”

“We’ve known for quite a while that the bioactive compounds in grape seed extract selectively target many types of cancer cells. This study shows that many of the same mutations that allow colorectal cancer cells to metastasize and survive traditional therapies make them especially sensitive to treatment with GSE.”

Amazing Grapes

One of many berry types, grapes were introduced to America over 300 years ago. There are over 8,000 grape varieties with the main types being American and European. With only 100 calories per cup, grapes are a great source of vitamins K and C and are loaded with antioxidants.

Grape seed extract is made from the seed of the grape and is beneficial for a number of cardiovascular conditions such as poor circulation and high cholesterol. The extract has also been found useful in the treatment of diabetes-related eye disease, loss of vision due to aging, and swelling associated with injury. Currently, GSE is being studied in the treatment of leukemia and Alzheimer’s disease.

Interestingly, past research also points to berries as a solution for colorectal cancer and many other cancers. In one study, the growth of new tumors in mice fed black raspberry decreased by 45 percent and the total number of tumors went down 60 percent. Other research found that foods rich in flavanols (berries, grapes, apples) also reduces the risk of colon cancer.

Advanced Cancer and Grape Seed Extract

The bioactive compounds in grape seed extract selectively target many types of cancer cells. With an increase in colorectal cancer, the findings of this study are timely. By the time most people are diagnosed with the disease, it is in the advanced stages. But thankfully, as mentioned, researchers found that it required less grape seed extract to kill advanced cancer cells than it did cells in the early stage. It is thought that the extract kills cancer cells by a process of oxidative stress.



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