Category: Wellness Studies

A new study published in the Journal of Alzheimer’s Disease found that eating more mushrooms could help to protect your brain from cognitive impairment. Researchers found those people who had the highest intake of edible mushrooms also had the lowest risk of mild cognitive impairment (MCI). The researchers at the National University of Singapore explored the possibility that eating more mushrooms could protect cognitive abilities later in life. Researchers studied 663 people aged 60 for over 6 years focusing on the most common mushrooms eaten in Singaporean cuisine, which included: golden, oyster, shitake, white button, dried or canned button mushrooms. They counted ¾ of a cup of cooked mushrooms as a single portion, and measured the participants’ cognitive abilities throughout the study, using a variety of techniques, including: the Wechsler Adult Intelligence Scale (to assess IQ), interviews and a series of physical and psychological tests. Weight and height were measured, as well as blood pressure, hand grip and walking speed. The study participants were also assessed for cognition, depression and anxiety, and rated on a dementia symptom scale. Astonishingly, the researchers found that eating two or more servings of mushrooms per week was sufficient to reduce the risk of mild cognitive impairment by 50 percent. They believe that a compound known as ergothioneine (ET), a potent anti-inflammatory and antioxidant compound found in mushrooms, may be responsible for the impressive results. Mushrooms are among the best sources of this powerful brain protective compound. ET may not be the only factor as mushrooms contain a diversity of healing compounds known as hericenones, erinacines, scabronines and dictyophorines, all of which could contribute to the growth of bran cells. While it is not clear which of the compounds, or whether all of the compounds, are to thank for mushrooms’ memory protective properties, it is easy to start benefiting from them by simply eating more mushrooms in your diet

Addiction now defined as brain disorder, not behavior issue.

Decades of research convinced American Society of Addiction Medicine to change definition

Addiction is a chronic brain disorder and not simply a behavior problem involving alcohol, drugs, gambling or sex, experts contend in a new definition of addiction, one that is not solely related to problematic substance abuse.

The American Society of Addiction Medicine (ASAM) just released this new definition of addiction after a four-year process involving more than 80 experts.

“At its core, addiction isn’t just a social problem or a moral problem or a criminal problem. It’s a brain problem whose behaviors manifest in all these other areas,” said Dr. Michael Miller, past president of ASAM who oversaw the development of the new definition. “Many

Behaviors driven by addiction are real problems and sometimes criminal acts. But the disease is about brains, not drugs. It’s about underlying neurology, not outward actions.”

The new definition also describes addiction as a primary disease, meaning that it’s not the result of other causes, such as emotional or psychiatric disorders. And like cardiovascular disease and diabetes, addiction is recognized as a chronic disease; so it must be treated, managed and monitored over a person’s lifetime, the researchers say.

Two decades of advancements in neuroscience convinced ASAM officials that addiction should be redefined by what’s going on in the brain. For instance, research has shown that addiction affects the brain’s reward circuitry, such that memories of previous experiences with food, sex, alcohol and other drugs trigger cravings and more addictive behaviors. Brain circuitry that governs impulse control and judgment is also altered in the brains of addicts, resulting in the nonsensical pursuit of “rewards,” such as alcohol and other drugs.

A long-standing debate has roiled over whether addicts have a choice over their behaviors, said Dr. Raju Hajela, former president of the Canadian Society of Addiction Medicine and chair of the ASAM committee on addiction’s new definition.

“The disease creates distortions in thinking, feelings and perceptions, which drive people to behave in ways that are not understandable to others around them,” Hajela said in a statement. “Simply put, addiction is not a choice.  Addictive behaviors are a manifestation of the disease, not a cause.”

Even so, Hajela pointed out, choice does play a role in getting help.

“Because there is no pill which alone can cure addiction, choosing recovery over unhealthy behaviors is necessary,” Hajela said.

This “choosing recovery” is akin to people with heart disease who may not choose the underlying genetic causes of their heart problems but do need to choose to eat healthier or begin exercising, in addition to medical or surgical interventions, the researchers said.

“So, we have to stop moralizing, blaming, controlling or smirking at the person with the disease of addiction, and start creating opportunities for individuals and families to get help and providing assistance in choosing proper treatment,” Miller said.

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Important Note: This study references complex carbohydrates

Low-carbohydrate diets increase the risk for atrial fibrillation (AFib), a common disorder of heart rhythm, according to a poster presented at the American College of Cardiology’s 68th Annual Scientific Session.

Researchers tracked daily carbohydrate intake in 14,000 diet records from the Atherosclerosis Risk in Communities (ARIC) study and monitored incidences of heart arrhythmias.

Those who consumed the least amount of carbohydrate increased the chance of developing AFib by 18 percent, compared with those who consumed the most carbohydrate.

 AFib is associated with a five-fold increased risk for stroke and may lead to heart failure.

Carbohydrate restriction lowers intake of grains, fruits, and vegetables linked to reduced inflammation and may increase consumption of high-fat, high-protein foods associated with oxidative stress.

Zhuang X. U-shaped relationship between carbohydrate intake proportion and incident atrial fibrillation. Poster presented at: 68th American College of Cardiology’s Annual Scientific Session. March 16-18, 2019; New Orleans, LA. ffffffffff

Fruits and Vegetables Improve Mental Well-Being

Adding more fruits and vegetables to one’s diet improves mental well-being, according to research published in Social Science & Medicine.

Researchers compared fruit and vegetable consumption and life satisfaction rates from the UK Household Longitudinal Study (UKHLS) survey results.

Results showed a dose-response relationship between fruit and vegetable consumption and improvements in mental well-being. The study also reported a link between frequency of consumption and improvements in mental health in the short term. The authors recommend clinicians communicate these potential benefits to increase fruit and vegetable intake among their patients.

Ocean N, Howley P, Ensor J. Lettuce be happy: A longitudinal UK study on the relationship between fruit and vegetable consumption and well-being. Soc Sci Med. 2019;222:335-345.

Plant-Based Meals Stimulate Incretin and Insulin Secretion in Those with Type 2 Diabetes

A plant-based diet improves secretion of incretin hormones and insulin in those with type 2 diabetes, according to research published in Nutrients.

Researchers compared two energy-matched vegan and non-vegan meals to track improvement in glucose response, a mechanism in developing diabetes, and beta-cell function in a randomized crossover trial. Secretion of insulin, C-peptide, and amylin increased more after the vegan meal than the standard meal. Beta-cell function parameters also improved after the vegan meal. The results suggest clinical applications of vegan diets for improvement of beta-cell function and diabetes treatment.

Kahleova H, Tura A, Klementova M, et al. A plant-based meal stimulates incretin and insulin secretion more than an energy- and macronutrient-matched standard meal in type 2 diabetes: a randomized crossover study. Nutrients. 2019;11:486-497.

Mental and Emotional Health News ~

Panic Attacks and Anxiety Episodes Linked to Vitamin Deficiencies

For many people, anxiety is a part of their daily routine. They deeply worry about the outcome of their actions, their relationships, their job, their life in general.

Eventually this excessive worry can lead to nervous panic, which can interfere with normal everyday life and lead to other symptoms and complications.

Generalized anxiety disorder (GAD) and panic disorder are conditions that affect nearly 13 million adults in the United States and are characterized by excessive and persistent feelings of anxiety towards everyday situations and events.
Often, anxiety reduces the ability of the individual to function well within society.

One of the more common causes of these panic attacks is a low serotonin level in the body. Serotonin is the neurotransmitter responsible for regulating the feelings of wellbeing, happiness, and contentment.

Our bodies synthesize serotonin from the amino acid tryptophan, in a process that also requires vitamin B6 and iron.

Researchers found that vitamin B6 and iron levels are significantly lower in people who suffer from anxiety and panic attacks in comparison to people with healthy levels of both.
A diet that contains foods high in vitamin B6 and iron is an essential part of coping with anxiety. Whole-foods, rich in fresh fruits, vegetables, nuts and seeds combined with a decrease in processed and packaged foods can drastically improve your mental and emotional health.

Below is a list of foods that are rich in these nutrients.

Vitamin B6:
Sweet potatoes, Spirulina, Hemp seeds, Green beans, Quinoa, Lentils, Oatmeal, Green Peas, Sunflower Seeds, Bananas, Avocado, Asparagus, Almonds, Watermelon, Cashews, Beans, Spinach, Walnuts, Pistachios, Prunes, Kale, Collards, Squash, Pumpkin, Brussel Sprouts, Hearts of Palm, Plantain, Pineapple, Chickpeas, Artichokes, Figs, Nutritional Yeast

Iron:
Chia seeds, Dill weed, Parsley, Sea vegetables, (kelp, nori, spirulina, dulse
Sea vegetables (kelp, nori, spirulina, dulse, etc.), Spinach, Green peas, Black-strap molasses, Quinoa, Almonds, Raisins, Jerusalem artichokes, Medjool dates, Chickpeas, Dandelion greens, Morel mushrooms, Pumpkin seeds, Hemp seeds

Increasing these foods will improve your mood, and may help prevent anxiety, and anxiety/panic attacks.

Gastrointestinal hormones help regulate blood sugar, fullness and weight management. According to a recent study in Nutrients, a vegan diet is best for gastrointestinal hormones and satiety.

Dr. Hana Kahleova, M.D., and other researchers, compared a calorie and macronutrient=matched vegan meal with a meal composed of meat and cheese on hormone levels and after-meal satisfaction among 60 men: 20 with obesity, 20 with type-2 diabetes and 20 who were healthy.  In each group, the vegan meal increased satiety and increased certain beneficial hormones, compared with the meat & cheese meal.

A plant-based meal increases gastrointestinal hormones and satiety more than an energy- and macronutrient-matched processed-meat meal in T2D, obese, and healthy men: a three-group randomized crossover study.

These results add to the abundance of evidence that vegan diets often help prevent type 2 diabetes.

Nutrients. 2019;11:157-167.

Klementova M, Thieme L, Haluzik M, et al.

The American Heart Association (AHA) published a study by the AHA acknowledging that a vegan diet works better than the AHA – recommended diet for heart disease prevention.

Here are the study results: Vegan Diet Reduces Inflammation More than AHA-Recommended Diet

Researchers randomized 100 participants with coronary artery disease to either a vegan diet (no meat, poultry, eggs, dairy, or fish) or an AHA-recommended diet (fewer servings of non-fish animal protein, more servings of fish, and only low- or no-fat dairy) for eight weeks.

The primary endpoint marker for inflammation, high-sensitivity C-reactive protein, improved significantly more in the vegan group, compared with the AHA group.

The authors conclude a vegan diet should be considered to help avoid adverse outcomes among heart disease patients.

 

Shah B, Newman JD, Woolf K, et al. Anti-inflammatory effects of a vegan diet versus the American Heart Association–recommended diet in coronary artery disease trial. J Am Heart Assoc. 2018;7:e011367.gr

 

Red and Processed Meat Cause Breast Cancer

According to a systematic review published in the International Journal of Cancer, red and processed meat products increase the risk for breast cancer.

Looking at 18 studies, researchers evaluated the relationship between breast cancer rates and the intake of red and processed meat. Results showed increased risks for breast cancer with increased consumption of red meat by 6% and by 9% for processed meat.

Researchers attribute the increased risk to high amounts of saturated fat, cholesterol and heme iron found in these products.

Farvid MS, Stern MC, Norat T, et al. Consumption of red and processed meat and breast cancer incidence: a systematic review and meta-analysis of prospective studies. Int J Cancer. Published online September 5, 2018.

 

 

Researchers reviewed 41 studies on diet and depression occurrence and found that inflammatory diets that include high amounts of processed meats and trans fats increased the incidence rates for clinical depression.

Results showed antioxidants from vegetables, nuts, and fruits help regulate emotions among other protective effects.

Researchers suspect the healthful diet of vegetables, nuts and fruits reduces inflammation, oxidative stress and insulin resistance; all of which are linked to depression.

Lassale C, Batty GD, Baghdadli A, et al. Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Mol Psychiatry. Published online September 26, 2018.