Healthy eating for our aging brains

( changes in blood vessels, oxidation and inflammation in cognitive function )

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The phrase "food for thought" is certainly taking on new meaning these days as studies continue to link cognitive function to what's on our plates. It's definitely a hotbed of research as Baby Boomers look for ways to maximize their brain power. Add in the numbers of independent elderly people and it's a no-brainer as to why scientists are looking for answers. Keeping an ageing population healthy is a prime focus.

The latest studies on cognitive function and diet have examined food patterns as well as supplements with each showing some encouraging findings. And while many people look to magical elixirs, it may be that some of the same healthy eating recommendations suggested to avoid a host of lifestyle-related diseases may be the ticket to maintaining sharp thinking skills. What happens to the brain with increasing years, in some cases, is very similar to the disease processes seen in conditions like cardiovascular disease.

Changes in blood vessels along with oxidation and inflammation all play a role in cognitive function just as they contribute to the risk of having a heart attack or stroke. But because the decline happens slowly over time, people often feel like they have little control over the subtle changes. Research, though, is showing otherwise. Just how many times have you heard that you should eat your veggies -- no, not just by your mother but as a result of news stories of scientific investigations? The advice may seem to lack the sexiness of some new supplement or super food, but it seems to hold over and over again in research.

The latest study from Chicago, which followed more than 3,700 subjects, aged 65 and older, assessed fruit and vegetable consumption and cognitive function over a six-year period. While fruit intake didn't appear to be connected to cognitive function, vegetables were another story. Those subjects who consumed an average of just one serving of vegetables a day showed significant decline when compared to those who consumed almost three servings a day.

Other research has looked at particular fruits and blueberries, especially the wild variety, which have come up smelling like roses. Both animal and human studies have repeatedly pointed to effects on brain function for those who regularly consume these fruits. And while, in the past, they were limited as a summertime treat, frozen unsweetened wild blueberries are now available in freezer cases across the country all year long.

When it comes to the gold standard of healthy eating, especially when it comes to protection against heart disease and stroke, the Mediterranean diet can't be beat. Now it appears to be time, though, to add brain function to the list. In research looking at almost 2,000 U.S. subjects, with an average age of 76, the Mediterranean diet was linked to a reduced likelihood of developing Alzheimer's disease.

It's an eating style containing plenty in the way of fruits, vegetables, legumes and olive oil and very little red meat along with moderate amounts of alcohol -- a pattern that's low in artery-clogging saturated fat and packed with a bounty of compounds with antioxidant and anti-inflammatory action.

Fish is another item to include on the menu as brain food. In another Chicago study, researchers found that in subjects over 65 years of age, eating fish once a week was linked to a slower rate of cognitive decline and twice a week showed even better results.

But it may be only in a preventative role that fish, with its omega-3 fats, can keep mental function sharp. Swedish researchers tested fish oil capsules on subjects with both mild and advanced Alzheimer's disease. And while they offered benefit for those with very mild Alzheimer's, they didn't do so in those in the more advanced stages of the disease. The speculation is that the anti-inflammatory effects of fish oils on the brain are only effective before there are any signs of Alzheimer's.

All the study results may sound wonderful but for many people as they get on in years, food preparation is simply a chore. For some, after a lifetime of cooking for a family, it seems like it's time for a break. For others, eating alone is not a pleasure. But it's this stage in life, when fewer calories are needed and appetites may not be what they once were, that smart food choices may be among the most critical in maintaining good health and vitality.

Planning a menu can help to make healthy eating a reality. It simply lessens the load of thinking about what to eat. And using convenient items such as frozen vegetables along with canned fish and legumes can also ease food preparation while being the foundation of basic fare or gourmet dishes. A hearty salmon chowder made with canned salmon and frozen veggies or a Mediterranean tuna and white bean salad can certainly be palate pleasing and healthy to boot. ...http://www.canada.com

Hearing about folate’s benefits

NutraIngredient’s Snack Size Science brings you the week's top science every two weeks. This week we look at how folate in green leafy vegetables and fortified flours may protect against hearing loss. ...http://www.nutraingredients.com

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