Fruits and Vegetables Help Prevent Dementia

By Bonnie Jenkins, Advanced Natural Medicine

It’s said that the brain begins to deteriorate at the tender age of 30. Now I don’t know too many 30-somethings ready for those inevitable “senior moments.” But what really concerns us is the possibility that someday we’ll develop Alzheimer’s disease.

Fortunately, we don’t have to simply hope we’ll be spared. Research has been building for some time that suggests that what you eat can help determine your risk of developing Alzheimer’s. Now, three studies published almost simultaneously point to the same conclusion: People who regularly eat fish are at much less risk for Alzheimer’s disease. Add a daily dose of fruits and vegetables as well as plant sources of omega3s and your risk might drop even lower.

Brain Food

In the first study, British and Norwegian researchers examined the link between seafood consumption and cognitive skills in more than 2,000 elderly Norwegians. They found that, as fish intake increased, the risk of cognitive decline decreased. Results of cognitive function tests revealed that the highest scores occurred in people who ate about six ounces of fish twice a week. And those with the best brain function were the participants who ate unprocessed fish. In other words, take a pass on the breaded or battered fish sticks in favor of a nice filet of wild salmon.

In a second study, Dutch researchers reported on more than 800 men and women in their 50s and 60s. Those who had the highest blood levels of omega-3 fats showed 60 to 70 percent less decline in speed-related cognitive functions over three years compared to those with lower blood levels of omega-3s.

While both of these studies showed that more fish is better, mercury levels in fish prevent us from eating it more than three times per week. You can, however, increase your blood levels of omega-3s with a daily dose of fish oil. Taken either in capsule form or by the spoonful, adding at least 3,000 mg. of supplemental fish oil to your daily regime may keep dementia at bay.

Dynamic Duo

Antioxidants fortify your brain's defenses againt Alzheimer’s and dementia, especially as we get older. The problem is, antioxidant levels in the brain decline with age – and the lowest levels are associated with the greatest brain impairment. Researchers suspect that inflammation is somehow linked with these two conditions. Fortunately, antioxidants like beta-carotene, bioflavonoids, fatty acids, selenium, and vitamins C and E all reduce inflammation. Best of all, fresh fruits and vegetables are packed with these critical nutrients.

According to a study by French researchers, fruits, vegetables and plant sources of omega-3s, such as walnuts and canola oil, can significantly reduce the risk of both Alzheimer’s and dementia. The researchers looked at the diets of more than 8,000 men and women over age 65 and noted how many of them developed dementia or Alzheimer’s over the next four years.

The researchers found that the people who ate a variety of fruits and vegetables on a daily basis had less incidence of dementia. And regular consumption of omega-3-rich oils, like canola and walnut, were also linked to a lower incidence of dementia, while weekly consumption of fish was linked to fewer cases of Alzheimer’s.

One Last Thing ...

Research indicates that B-vitamin deficiencies can lead to psychosis and cognitive impairment. For example, low levels of vitamin B3 (niacin) are associated with delirium, dementia and memory deficits. Vitamin B6, which transforms amino acids into important neurotransmitters, can be depleted by hormone replacement therapy and birth control pills. And, a folic acid deficiency is linked to forgetfulness, dementia and Alzheimer's.

The reason researchers think B's could make a difference is the connection between elevated levels of the amino acid homocysteine and poor cognitive function. When Boston University scientists studied 1,092 seniors over the course of 10 years, they discovered that the participants' Alzheimer's risk almost doubled among those with high homocysteine levels More recently, a multi-center study measured levels of B12 and homocysteine in more than 1,600 participants over a decade.They found that low vitamin B12 levels accelerated cognitive decline by 50 percent. To make sure you’re getting all the B’s you need, try supplementing with a B complex vitamin that contains 50 to 100 mg. of each of the B. It might just help you age more gracefully – and more memorably.

This Just In ...

If you’re a woman, you probably already know that mineral makeup is the latest trend in cosmetics. But, while these products are flying off department and drug store shelves, one reader wants to know if they are really healthier than traditional makeup. The short answer is yes – and no.

At its simplest, mineral makeup is composed of finely pulverized minerals and pigments in an array of feather-light hues and effects. One staple in nearly all mineral formulations is titanium dioxide, a natural broad-spectrum sunscreen. Zinc oxide is another naturally-occurring sunscreen often used in mineral makeup. While both of these minerals are nontoxic and help protect against the sun’s harmful rays, the FDA and the Royal Society in Britain have expressed concern because some cosmetic manufacturers refine these minerals into ultra fine or nano particle size. Although some industry sponsored research shows these miniscule minerals to be safe, other studies have linked inhaled nanoparticles to respiratory problems and possibly even cancer.

Another problem – not all mineral makeup offers 100 percent pure minerals from the earth. The type of minerals and additives can vary widely, so it’s wise to check the ingredient label before you buy. Avoid products that contain talc, a common filler that can dry skin and may cause respiratory problems. Bismuth oxychloride, a pearlizing agent, is another ingredient to nix because it can cause itching and rash. Hormone-disrupting parabens or urea-based preservatives can also be found in many mass marketed brands.

Instead, look for a product that contains natural iron oxides, ultramarines and mica (mica reflects light, it creates a soft-focus effect which gives the illusion of smoother, more radiant skin). And check with the company to make sure they don’t use ultra-fine or nano particles.

If you don’t want to dissect the ingredient labels on every product in your makeup bag, a good rule of thumb is to choose mineral products containing the fewest ingredients. If you do see additional ingredients listed on the label, make sure they are beneficial botanicals or nutrients like chamomile, green tea or coenzyme Q10.

Finally, if you are a fan of mineral makeup, use a natural sunscreen and moisturizer before applying your makeup, and make sure they are fully absorbed to prevent streaking. And remember to blend, blend and blend some more for a radiant complexion that doesn’t compromise your health.

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References:

Barberger-Gateau P, Raffaitin C, Letenneur L, et al. “Dietary patterns and risk of dementia: The three-city cohort study.” Neurology. 2007;69:1921-1930.

Clarke R, Birks, J, Nexo E, et al. “Low vitamin B-12 status and risk of cognitive decline in older adults.” American Journal of Clinical Nutrition. 2007;86:1384-1391.

Dullemeijer C, Durga J, Brouwer IA, et al. “n–3 Fatty acid proportions in plasma and cognitive performance in older adults.” American Journal of Clinical Nutrition. 2007; 86: 1479-1485.

Gassian VH, O’shaughnessy PT, Adamcakova-Dodd A, et al. “Inhalation exposure study of titanium dioxide nanoparticles with a primary particle size of 2 to 5 nm.” Environmental Health Perspective. 2007;115:397-402.

Nurk E, Drevon CA, Refsum H, et al. “Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study.” American Journal of Clinical Nutrition. 2007;86: 1470-1478.