Could the Mediterranean Diet Improve Brain Health?

05/21/2013

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Time to head to the olive bar, uncork the vino and grill up some fresh fish for dinner because research indicates that the Mediterranean diet may not just be good for your heart and waistline, but for your brain, too!

The study, published in the Journal of Neurology, Neurosurgery and Psychiatry, followed 7,400 volunteers between the ages of 55 and 80 for more than six years. The individuals were chosen based on their high risk of heart disease due to factors such as diabetes, family history of heart disease, high blood pressure, high cholesterol, being a smoker or being overweight.

The individuals were divided into three groups – two of the groups were put on diets meant to mimic the Mediterranean diet (one of the diets substituted olive oil for butter and margarine and the other increased the intake of heart-healthy nuts rich in omega-3 fatty acids).

The third group, the control group, was given advice to follow a low-fat diet (the typical recommendation for preventing heart attack and stroke).

After six and a half years of living on their respective diets, 500 participants were given two standardized tests used to determine their risk of cognitive impairment, a formal way to say ‘a person’s risk for dementia’.

The results indicated that the two groups that were placed on the Mediterranean diets showed improved cognition as compared to those on the low-fat diet. The scientists believe that the risk of developing dementia is lower in those that follow the Mediterranean diet as compared to those that follow the typical low-fat diet to control heart health.

What’s Behind this Health Benefit?

Lead researchers on the study indicate that the healthy monounsaturated fats from the olive oil and nuts may be the key element in improving mental functioning. Processed foods are loaded with saturated fats and are proven to slow us down mentally and physically, while monounsaturated fats are easy on our arteries.

Other sources, however, have indicated an alternative possibility for the decreased risk of cognitive decline.

In countries like Spain, where this study was conducted, and where citizens follow the Mediterranean diet, there is a certain amount of respect shown towards eating a meal. These individuals make a meal an experience – sitting at the table, talking to family and friends and enjoying their food.

Perhaps the increased relaxation and socialization has something to do with individuals’ decreased risk for dementia, or if not, at least it’s a nice way to enjoy a healthy meal!

By: Jen Wolfe

For More on Health:

The Mediterranean Diet: What you need to know

Is it possible to delay dementia?

10 Ways to Eat Healthier

Having the Flu while Pregnant Majorly Increases the Risk for Bipolar Disorder

05/17/2013

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If your mother had the flu when she was pregnant with you, you’re four times as likely to be diagnosed with bipolar disorder later in life, a recent study finds.

Previous studies have linked the flu infection during pregnancy with a three-fold increase in the risk of schizophrenia, but this study, published online in JAMA Psychiatry, was the first to find a conclusive correlation between the flu and bipolar disorder.

The study was conducted with 214 participants from Alameda County in California between 1955 and 1966. The individuals all had mothers who had contracted the flu during their pregnancies. Of the population studied, 92 percent were later diagnosed with bipolar disorder.

The mothers of the children that participated in the study were recruited by the Child Health and Development Study and were all from Kaiser Permanente Medical Care. The group from this study was later compared to 722 control subjects to find a four-fold increase in the risk of bipolar disorder when a mother contracts influenza during pregnancy.

Prior research has also indicated an increased risk for autism in children whose mother catches a viral infection during the first trimester of pregnancy.

Researchers and doctors are encouraging all expecting mothers to get their flu shots as early as possible and to avoid individuals demonstrating flu-like symptoms.

To learn more about parenting a child with a mental health disorder, be sure to tune into Discovery Fit & Health’s Psych Week this May 27^th-31^st.

By: Jen Wolfe

For More Psych Related Content:

Can watching TV cause autism?

Parenting a Child with ADHD

Causes of Bipolar Disorder

How to Choose the Healthiest Greens for Your Salad

05/15/2013

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DFH is teaming up with Greatist.com to bring you more amazing health content! This article was written by Jordan Shakeshaft. Check out her bio on her About Page! 

Headed to a hoppin’ salad bar for lunch? Chances are there will be handfuls of fresh greens up for grabs, from romaine and iceberg to spinach and red leaf lettuce. But when it comes to choosing the healthiest salad base, which types of lettuce pack the biggest nutritional punch?

Seeing Green — The Need-to-Know

Sorry sandwich lovers, but a few shreds of lettuce on a bun won’t add up to the USDA’s daily recommended intake (2-3 cups for most adults). Instead, a big, healthy salad is one of the smartest ways to go green. Coming in at under 10 calories per cup, a big bowl of leaves can be a stellar source of vitamins A, C, K, and folate, among other essential nutrients.

But not all leafy greens will build a super-nutritious salad. In fact, America’s favorite lettuce, iceberg, ranks the lowest in nutritional value across the board (96 percent water content will do that!). Turbo-charged spinach, on the other hand, boasts nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, and ample amounts of calcium and iron. Clearly, Popeye was on to something.

Prefer a crunchier base? A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Or, for a mild but textured bed, red leaf lettuce clocks in at just 4 calories per cup, with nearly half of the daily recommended dose of vitamins A and K. Arugula (technically a cruciferous vegetable like broccoli, kale, and cabbage) also packs a healthy dose of nutrients and phytochemicals, which may inhibit the development of certain cancers. And for the non-committal types, mixed greens (typically a mix of romaine, oak leaf lettuce, arugula, frisée, and radicchio) offer, well, a mixed bag of nutritional benefits, depending on the batch.

Want to get more information and see the nutritional breakdown of your favorite greens in this infographic? Head over to Greatist.com!

How Genetics Can Fight Cancer

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By Jessica Wapner for Bookish.com

Last month marked the 10th anniversary of the completion of the Human Genome Project, a global research project devoted to identifying the components of human DNA and mapping human genes. To appreciate how dramatically the science of genomics has changed since then, consider this: When the project began in 1990, generating a human genome sequence took six to eight years and cost about one billion dollars. Today, the work can be completed in one or two days for less than $5,000.

But is sequencing the human genome actually doing us any good? Finding the culprit genes behind various diseases is not that easy (think: needle in a haystack) and creating treatments to address such genetic flaws is equally challenging. But progress has been made, and discoveries made possible by the Human Genome Project and its kin studies are finding their way into modern medicine. Here's a breakdown of how the science of genetics is helping scientists and doctors battle the big health problems of our time.

Cancer
Cancer is the most advanced territory when it comes to genomics, and no other disease so exemplifies the potential for genetic research to change lives. Gleevec, a drug that blocks a protein encoded by a genetic mutation in certain leukemia patients, was approved in 2001. (My book, "The Philadelphia Chromosome," tells the story behind the creation of this drug.) The drug Xalkori treats lung cancer patients with an abnormal version of a gene known as ALK. Numerous other cancer drugs targeting mutant genes and the proteins they encode are now being used to treat other cancers. Progress may be gradual, but we’re already a far cry from the early years of cancer treatment, described so vividly in Siddhartha Mukherjee’s "The Emperor of All Maladies."

Most recently, the largest ever study to probe the genetic underpinnings of cancer yielded 74 new variants related to breast, ovarian and prostate cancer. We are likely to see new screening tests to check for these mutations soon and, eventually, drugs to treat those driving the growth of cancer cells.

Heart disease
The genes-based fight against heart disease made a major stride earlier this year with the approval of a drug called Kynamro. It's the first marketed drug to work by “antisense" (also known as gene silencing), a technique that destroys the RNA that would otherwise create a problematic protein.

Alzheimer's disease
Researchers have made two significant strides in uncovering possible genetic mutations that trigger this debilitating disease, chronicled so hauntingly in Lisa Genova’s novel "Still Alice." First, a mutated form of a gene called APO-E is associated with a threefold higher risk for Alzheimer disease compared with the risk of the general population. More recently, researchers closed in on a mutated form of a gene called TREM2, which is also associated with an increased risk, though this mutation occurs more rarely. About one in every five of us carry an APO-E mutation (one in 50 for the higher-risk APO-E variant), whereas TREM2 occurs in about one in every 150 people. Research is ongoing to see if drugs can target these mutations to prevent or treat Alzheimer's disease.

Obesity
Few of us like to think of ourselves as carriers of a fat gene, but we can draw comfort from the fact that excessive weight gain is sometimes related to genetic factors and not lifestyle. A study published earlier this year of mice on a high-fat diet found that 80 percent of their weight gain was linked to genetic regulation. Other studies have pointed to the hereditary nature of some types of obesity, indicating genetic factors at play. Genetic mutations that alter metabolism could be used in creating individualized nutrition plans, which would help us anticipate the end result of, say, that extra scoop of ice cream. For the latest blood-boiler on the roots of obesity, look to Michael Moss’s "Salt Sugar Fat: How the Food Giants Hooked Us."

Infertility
About one in six couples experiences problems with infertility, and a host of books are devoted to coping with the heartache and frustration it brings. The most significant report on the genetics of infertility comes from a study of the Hutterites, a branch of Anabaptists who shun contraception. University of Chicago researchers identified more than 40 genetic regions linked to fertility among Hutterite men, nine of which were also linked to sperm quality among non-Hutterite men. 

Jessica Wapner is a freelance science writer focused mainly on health care and medicine. Her work has appeared in publications including Scientific American, Slate, The New York Times, theatlantic.com, New York, Science, Nature Medicine, the Ecologist, the Scientist, and Psychology Today. She lives with her family in Beacon, N. Y. This article originally appeared on Bookish.com.

More On Bookish

Eat Your Way Smarter: Brain-Boosting Foods

John Elder Robinson Tells the Truth About Asberger's

Top Nonfiction This Spring: Must-Read Think Books

Cancer Prevention Diet

Mika Brzezinksi: Why We Should Start Using the Word 'Fat'

Eating Out is a Diet Killer

05/14/2013

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There's a reason that Americans eat roughly 40 percent of their meals at restaurants -- it's convenient and probably tastes better than what you whip up at home. 

But what if we told you that the food you eat at the local Mom and Pop restaurant down the street is as bad, if not worse for you, than anything you can get from the drive-through.

That’s right, a recent study published in JAMA Internal Medicine, found that eating out at your favorite restaurant could be more costly to your overall health than indulging in the occasional fast food restaurant (which, by the way, Americans definitely do, too).

According to the Boston-based study, an average meal out costs us 1,128 calories. That’s 56 percent of our daily calories based on a 2,000 calorie diet (the recommended amount by the Food and Drug Administration).

That means that someone on a calorie-restricted diet is virtually incapable of eating out at a restaurant without blowing their progress on a single entrée.

Not to mention, of the 685 meals studied, on average these dishes contained 151 percent of the recommended daily dose of salt, 89 percent of our daily fat intake and 60 percent of our daily cholesterol. That’s a whole day’s worth of gluttony in one sitting!

While new health laws force chain restaurants to include calorie counts on their menus in the next calendar year, these smaller, privately-owned restaurants are not held to the same standards.

Your much better off cooking at home. Even if you are heavy-handed with butter and salt, you're probably not using as much as chefs. In fact, studies indicate that making food in your own home reduces the calories you consume by 20 and 35 percent when compared to dining out.

So if you’re going out with friends or your significant other, consider splitting an entrée and bypassing the appetizers and dessert. Of the cuisines surveyed, Italian was the heaviest while Asian dishes such as Vietnamese and Japanese were slightly lower in calories.

And remember, eating out is a once-in-a-while treat, not an everyday occurrence! This understanding alone will help you keep your waistline slimmer.

By: Jen Wolfe

For More on Eating Right:

7 Low-Calorie Summer Meals

Diet Strategies for Eating Out

Quiz: What do you know about eating out with diabetes?

FDA Sunscreen Regulation Changes Take Effect this Summer

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Do you block up before heading to the beach? Are you sure you know what you’re putting on your body?

According to the FDA, your sunscreen could be less effective than you’ve been led to believe.

In June 2011, the FDA gave all sunscreen companies with annual sales of less than $25,000 two years to adhere to newly appointed standards. These changes were developed to make the consumers of sunscreen (people like us!) better informed of which block works best for their bodies.

Don't play the "It'll turn to a tan later" game

Here are the highlights:

1: The sun emits both UVA and UVB rays. UVA rays are responsible for causing aging in the skin, while UVB rays are responsible for those nasty, itchy sunburns we all get when we aren’t careful. Note: both types of ultraviolet rays are dangerous and can cause skin cancer. For this reason the FDA recommends using a brand that specifies the lotion is a broad spectrum sunscreen, meaning that it protects against both types of harmful rays. According to FDA regulations all broad spectrum sunscreens should specify this distinction on the label, but to be safe, do not purchase a sunscreen that does not have the words “broad spectrum” on the bottle.

2: Anything below SPF 15 is wack. The FDA has determined that while sunscreens with SPF 2 to 14 can be considered broad spectrum, they do not consider these protective lotions. In order for the sunblock to be considered FDA-approved for protecting against harmful rays, it must be at least SPF 15 or above.

3: 50+, Shmifty Plus. We all like to save a penny here and there – even when we’re talking about an essential item like the sunblock. However, sunscreen and skin care companies have been known to charge more for blocks that are SPF 50 and above. Don’t fall into this trap! According to the FDA, all blocks above SPF 50 are essentially the same amount of protection. So if you’re worried about blocking up, don’t spend a pretty penny on SPF 65, just buy the 50+ and call it a day.

Other important suggestions that the FDA recommends for safety in the sun is blocking up at least once every two hours and more if the label on your sunscreen bottle recommends it. If you’re fair-skinned or have battled with skin cancer before, limit your time in the sun (and maybe even throw on some layers) especially during the heat of the day (between 10 a.m. and 2 p.m.).

For more information on the FDA changes, check their newest regulations.

Otherwise, remember – fun in the sun, but safety too!

By: Jennifer Wolfe

For More on Skin Care in the Sun:

Top 10 Sunscreens for Sensitive Skin

What You Need to Know about Sunburns and Suntans

Sunscreen for Oily Skin Types

Angelina Jolie Undergoes Double Mastectomy

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Pascalle se Gretain/Getty Images

Actress and philanthropist Angelina Jolie recently revealed she underwent three months of medical procedures, including a preventative double mastectomy to remove the tissue in both her breasts and breast reconstruction. In an op-ed in the New York Times, she explains the reasons she was forced to make this difficult decision.

After watching her mother battle cancer for 10 years and succumb to the disease at 56, Jolie explains she wanted to avoid a similar fate. She was tested for hereditary breast cancer and discovered she had a mutation in the BRCA1 gene, which has been linked to an increased risk of breast cancer. Researchers estimate that having the gene gives women a 65 percent chance of developing breast cancer, but Jolie's doctors estimated her risk to be 87 percent. With six young children, she decided to be proactive.

She chose to describe the process in detail to help women understand that they are not powerless against breast cancer. She writes, "I hope that other women can benefit from my experience. Cancer is still a word that strikes fear into people’s hearts, producing a deep sense of powerlessness. But today it is possible to find out through a blood test whether you are highly susceptible to breast and ovarian cancer, and then take action."

Post-surgery, Jolie now has just a five percent chance of developing breast cancer.

Approximately one in eight women in the U.S. will develop breast cancer, with just five to 10 percent suffering from hereditary breast cancer. The number of women electing to undergo a preventative mastectomy is on the rise. Though research is emerging on this topic, a recent study presented at the annual conference for the American Society of Clinical Oncology found that the number of women with breast cancer in one breast who chose to undergo a double mastectomy rose by 150 percent from 1998 to 2003.

Jolie describes the process as "not easy," but explains that she has no regrets and that her choice "in no way diminishes my femininity." Though she acknowledges that not everyone can afford the gene test, she encourages the medical community to prioritize giving women of all incomes access to this life-saving test.

More on Breast Cancer:

Breast Cancer 101

Everything You Need to Know About Breast Cancer

Top 10 Breast Cancer Myths

Pet Owners May have Healthier Hearts

05/13/2013

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They keep us company when we feel lonely, they often comfort us when we are sad and a recent study found that they may even make our hearts healthier.

I make you happier and healthier too!

The saying “man’s best friend” may go well beyond an afternoon jog and a soft nuzzle when you’re sick, according to the American Heart Association.

It has long been known that companionship lengthens lifespan, but now we also know that having a furry companion decreases your risk for heart disease.

The AHA reviewed several studies on the health effects of being a pet owner, especially a dog owner, and found that cat ladies and dog fanatics (and other pet owners too) are likely to have lower blood pressure, cholesterol levels and incidence of obesity.

Dog owners are 54 percent more active than non-dog owners (which could correlate with having to walk a dog and give them a certain amount of physical activity). And pet owners were also found to have reduced levels of stress.

More research needs to be done on the subject as it is unclear whether the correlation between pet ownership and a reduction in heart disease risk is direct; for example, does adopting or acquiring a pet help reduce cardiovascular risk in those a with a preexisting disease?

We also know that owning a pet can increase one’s sense of well-being and self-esteem, so if you’re one of the 78.2 million Americans that owns a dog, make sure to thank Fido today for the added health benefits that he or she offers to your heart!

By: Jen Wolfe

For More on the Health Benefits of a Pet:

What is pet therapy?

Does having a pet make you happier?

How to Relieve Pet Allergies

Ridiculously Healthy Snacks for Fruit Fanatics

05/10/2013

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DFH is teaming up with Greatist.com to bring you more amazing health content! This article was written by Kate Morin. Check out her bio on her About Page! 

We all know fruit is one of those healthy food groups. But that doesn’t mean we can only eat it au natural! Here are 31 fruit-filled snacks to make your daily dose of fruit a bit more interesting.

Photo by Greatist

1. Chocolate-Covered Kiwi Pops
This chocolate-fruit combo isn’t as classic as strawberries and chocolate, but it’s just as good! Slice kiwi crosswise into ½-inch thick slices. Pat dry (so the chocolate sticks), and dip in melted chocolate. Lay flat and freeze.

2. Frozen Fruit with Chocolate Drizzle
Pick your favorite fruits, dice ‘em up, and skewer ‘em. Drizzle with melted dark chocolate, pop them in the freezer for a few hours, and you have yourself a cool, sweet treat with minimal work.

3. Greek Yogurt-Covered Frozen Strawberries
Here’s one of our super-simple faves. Trim strawberries, roll them in Greek yogurt, and freeze. This one’s customizable, too — you can choose whichever yogurt flavor you like. We’re fans of Chobani’s Vanilla Chocolate Chunk, or a mixture of plain yogurt and a drizzle of honey.

4. ABS (Almond Butter, Banana, Strawberry) Sandwich
Here’s one way to take the PBJ to a whole new level: swap in almond butter, and add some sliced strawberries! The whole-grain bread and strawberries offer a great dose of heart-healthy fiber, the almond butter is rich in protein, and the banana’s packed with potassium and the perfect amount of sweetness. 

5. Banana-Only “Ice Cream”
Yes, you can have your ice cream and watch your calories, too (as long as you define “ice cream” pretty loosely). Simply peel a few bananas, stick them in the freezer, and let them hang out for a few hours, or until solid. Put the frozen bananas in the bowl of a food processor, and process until smooth. Finally, add in your choice of mix-ins if you like! Dark chocolate chips, diced strawberries, or a PB swirl are Greatist favorites.

Photo by Perry Santanachote

6. Papaya Smoothie
This fruit, yogurt, ice, and honey smoothie is a cup of frozen perfection! It’s loaded with papaya, a tropical fruit with tons of flavor and fiber that’s relatively low in sugar compared to other fruits, at just 8 grams per cup.

7. Tropical Kiwi Strawberry Spring Rolls
Who knew spring rolls could taste this sweet? This inventive take on the sushi restaurant favorite fills classic rice wraps with fresh fruit for a simple, slightly sweet (and super fun) snack.

8. Nutella and Strawberry Toast
Strawberries and Nutella, a classic combo. Give this treat a healthier twist by adding in a slice of toasted whole-grain bread for a fiber-rich, filling snack.

9. Mini Lemon-Berry Popsicles
When your belly’s not hungry for a whole popsicle, try making mini-pops in an ice cube tray! Drizzle honey in the bottom of each cube, fill with lemonade, and pop a few small berries (or diced larger ones) into each hole. Cover with foil, and insert a popsicle or lollipop stick into each hole. Freeze for a few hours, or until solid, and enjoy!

10. Frozen Yogurt-Filled Berries
It can’t get much more simple than this. (Well, unless you just eat plan berries.) Pick your favorite berry — raspberries and strawberries work well — and fill the center with Greek yogurt. Lay the filled berries flat on a plate or cookie sheet and freeze for about an hour, or until mostly solid. Enjoy!

11. Fruit Salad In A Cone
One way to make fruit salad a bit more interesting? Serve it in an ice cream cone! Be sure to dice fruit into small cubes or use small berries (like raspberries or strawberries) so you can fit as much fruit as possible into the cone!

Photo by Perry Santanachote

12. Frozen Nutty Banana Bites 
Three of our favorite foods take center stage in this recipe: bananas, nut butter, and Greek yogurt. Mash up a banana with the yogurt and peanut butter, and then slice the other bananas. Make little “sandwiches” by spreading the PB-banana-yogurt filling between two banana slices, and freeze for about two hours, or until semi-solid. Start nibbling!

13. Frozen Grapes
It’s simple: remove grapes from vine. Freeze. Get snackin’. This easy, naturally sweetened treat is perfect to keep in the freezer for when that sweet tooth comes calling.

14. Frozen Yogurt-Covered Blueberry Kebabs
Who doesn’t love healthy foods on a stick? This one’s easy, too. Stack a handful of blueberries on a wooden skewer, and then roll the skewer through a bowl of Greek yogurt. Lay on a flat surface, and freeze until the yogurt is solid.

15. Pineapple Salad with Mint and Honey
Here’s a simple, refreshing salad to try. Simply dice fresh pineapple (none of the canned stuff — it just doesn’t taste the same!) and let it marinate in a simple mixture of fresh mint leaves and a touch of honey.

Want more healthy fruit snacks? Head over to Greatist to get the rest!

UV Rays May Lower Blood Pressure

05/09/2013

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Do you find yourself to be sincerely calmer and less stressed when you’re in the sun?

It may not be all in your head.

Studies have already concluded that our cholesterol levels are actually healthier in warmer months, and new research indicates that our blood pressure may be lower too.

The UK-based study tested the blood pressure of 24 individuals – half that were exposed to heating lamps and half that were exposed to heating lamps with UV rays. Both groups went under the lamps for two, 20-minute sessions.

Results showed overwhelmingly that the participants exposed to UV rays had a significant decrease in blood pressure levels for at least an hour following their tanning sessions. Scientists attribute this to the body’s production of pressure-reducing nitric oxide, which is released when the body comes into contact with UV light.

It is important to note that participants were not exposed to any additional amounts of Vitamin D.

Mixed Messages

The results show show that exposure to UV rays can be good for our blood pressure, but what about our skin? Some scientists are even going as far as to claim that the risk of skin cancer from tanning beds is less important than the risk of heart disease. They're not exactly encouraging fake-baking, but they're not discouraging it, either.

While we take a firm stance on no artificial tanning, the pros of UV rays on your skin are intriguing.

From past research we already know that working out in the great outdoors is always better than hitting the gym (though we don’t always have a choice). We also know that the health benefits of Vitamin D, which our skin absorbs from natural sunlight, are extensive – so much so that it may make us feel happier.

While we do not encourage the use of a tanning bed to catch these powerful UV rays, we do encourage taking a break to walk outside with a co-worker on a sunny day, spending your lazy Sunday(s) reading/laying in the sun in your backyard or a nearby park and even soaking up the sun in the early mornings by striking a yoga pose next to your largest window.

Next time you’re at the beach – don’t be afraid of the sun! Slather on sunblock and wear a sun hat if needed, but allow yourself to spend short periods in the sunshine (about 20 minutes and then retreat to a shady spot) and be wary of burning/any changes in birth marks/skin pigmentation.

Enjoy these warmer months, you’ll be missing them come winter!

By: Jen Wolfe

For More on Skin Care:

Protect Your Skin from Sun Damage

Medicines that Cause Sun Sensitivity

Home Remedies for Sunburn