coconut oil, nuts, seeds and minimally prepared foods provides a more balanced ratio of omega fatty acids.


Lowering Triglyceride Levels Part of today’s medical paradigm focuses on lowering LDL (bad) choles- terol. As a result, many patients and doctors worry about cholesterol levels, but ignore triglycerides. The American Heart Association (AHA) recommends a triglyceride level of 100 milligrams per deciliter or less; about one-third of the population currently exceeds this. While drugs can help, the AHA does not recommend drug therapy except for people that have severe levels (more than 500mg/dL), which can increase the risk of acute pancreatitis. For those with high, but not severe levels, dietary and other lifestyle changes can be ef- fective in lowering triglyceride levels. Logically, reducing consumption of red meat and processed foods, especially those containing trans-fats, and increas- ing consumption of complex carbohy- drates from whole grains, vegetables, fruits, nuts and legumes is recommended. AHA studies further show that daily sup- plementation of fish oil and full-spectrum vitamin E can reduce serum triglyceride levels significantly. In one study, fish oil containing at least 1,000 to 3,000 mg of omega-3 decreased such concentrations by 25 to 30 percent. In a 2009 study of a nationally


representative group of 5,610 people published in the Archives of Internal Medicine, Dr. Earl S. Ford, of the U. S. Centers for Disease Control, found that about one-third had triglyceride levels above 150 mg/dL—considered somewhat high—while almost another 20 percent had high levels of 200-plus mg/dL. Always consult a knowledgeable


health practitioner prior to beginning a new regimen. Just as with managing any aspect of health, care is required and knowledge is power.


James Occhiogrosso, a natural health practitioner and master herbalist, specializes in salivary hormone test- ing and natural hormone balancing. His latest book is Your Prostate, Your Libido, Your Life. Find relevant articles at HealthNaturallyToday.com. Connect at 239-498-1547 or DrJim@Health NaturallyToday.com.


18 NA Twin Cities Edition


consciouseating The Better


Brain Diet Eat Right To Stay Sharp


by Lisa Marshall W


ith 5.4 million Americans al- ready living with Alzheimer’s disease, one in five suffering


from mild cognitive impairment (MCI), and the 2012 failure of several tar- geted pharmaceutical drug trials, many brain health experts are now focusing on food as a critical defense against dementia. “Over the past several years, there


have been many well-designed scien- tific studies that show you are what you eat when it comes to preserving and improving memory,” says Dr. Richard Isaacson, associate professor of neurol- ogy at the University of Miami Miller School of Medicine and author of The Alzheimer’s Diet. In recent years, studies published


in the Journal of the American Medical Association and Archives of Neurology have shown that people on a Medi- terranean-type diet—high in antioxi- dant-rich fruits and vegetables, whole grains and fatty fish and low in refined carbohydrates and saturated fats—tend to fend off cognitive decline longer and be less prone to developing full-blown Alzheimer’s. Several small, but promis- ing clinical trials further suggest that even people that have already begun to suffer memory loss may be able to slow or mildly reverse it via nutritional changes. Here’s how.


natwincities.com


Switch to slow-burning carbs: Mount- ing evidence indicates that the constant insulin spikes from eating refined car- bohydrates like white bread or sugar- sweetened sodas can eventually impair the metabolization of sugar (similar to Type 2 diabetes), effecting blood vessel damage and hastened aging. A high-carb diet has also been linked to increased levels of beta-amyloid, a fibrous plaque that harms brain cells. A 2012 Mayo Clinic study of 1,230 people ages 70 to 89 found that those that ate the most carbs had four times the risk of developing MCI than those that ate the least. Inversely, a small study by University of Cincinnati researchers found that when adults with MCI were placed on a low-carb diet for six weeks, their memory improved. Isaacson recommends switching


to slow-burning, low-glycemic index carbohydrates, which keep blood sugars at bay. Substitute whole grains and vegetables for white rice, pastas and sugary fruits. Water down juices or forego them altogether.


Choose fats wisely: Arizona neurolo- gist Dr. Marwan Sabbagh, co-author of The Alzheimer’s Prevention Cookbook, points to numerous studies suggesting a link between saturated fat in butter, cooking oil, cheese and processed


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