From two decades of research involv-


ing more than 10,000 people, Morris developed the MIND diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay”. It’s a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, modified to include specific components from each that offer the most protection against dementia. Morris identifies 10 brain-healthy dietary components: leafy greens, vegetables, berries, whole grains, nuts, seafood, poultry, beans and legumes, olive oil, and one glass of wine per day; plus five unhealthy components to limit: sweets and pastries, red meats, fried and fast foods, whole-fat cheese and butter or margarine containing trans fat. Morris found those individuals


that most closely followed the dietary recommendations lowered their risk for Alzheimer’s disease by as much as 53 percent, while those following the diet moderately well showed a reduction of about 35 percent. Morris acknowledges a number of


common aging-related, yet treatable, conditions that can cause “dementia- like symptoms,” including low thyroid hormones and vitamin B12


compounds including vitamins E, B12


,


folate and niacin, plus lutein, omega-3 fatty acids, beta carotene and flavonoids found in colorful fruits and vegetables, tea and nuts. She is currently testing the MIND


diet, plus a mild calorie restriction on 600 individuals 65 to 84 years old living in Boston and Chicago; results are expected in 2021. Te Alzheimer’s Association is also recruiting individuals for a new lifestyle intervention study. Aarti Batavia, a registered dietitian


based in Ann Arbor, Michigan, and a certified practitioner of functional medicine trained in the ReCODE protocol, says, “Diets that are good for the heart are good for the brain.” But she also warns that many common medications such as statins, antihistamines, some antidepres- sants and proton pump inhibitors (that reduce stomach acid, which is required for absorbing vitamin B12


) can increase the risk for dementia. deficiency. She also identifies specific brain-protective


Smart Steps As we continue to discover how genet- ics, environment and lifestyle factors intersect, take the following smart steps to promote longevity and vibrant brain health:


Learn More


n Te Alzheimer’s Association diet study: Tinyurl.com/AlzheimerAssociationDiet n Beyond Pesticides: BeyondPesticides.org n Blue Zones: BlueZones.com n Brain Health Education and Research Institute: BrainHealthEducation.org n ConsumerLab.com: assesses effectiveness and safety of supplements conducive to brain health.


n Glycemic index and load: Tinyurl.com/GlycemicIndexAndLoad n Integrative Environmental Medicine, edited by Aly Cohen, M.D., and Frederick vom Saal, Ph.D.


n Food Sleuth Radio interviews: Tinyurl.com/Food-Sleuth-Radio Aarti Batavia: to be posted on Food Sleuth site this month Brenda Davis: Tinyurl.com/BrendaDavisInterview, Tinyurl.com/BrendaDavisOnFoodSleuth Brenda Davy: Tinyurl.com/BrendaDavyInterview Teresa Martin: Tinyurl.com/TeresaMartinInterview, Tinyurl.com/TeresaMartinAudio Martha Clare Morris: Tinyurl.com/MarthaClareMorrisInterview David Perlmutter: to be posted on Food Sleuth site this month Dorothy Sears: Tinyurl.com/DorothySearsInterview


About Wheat and Other Grains


When considering whether to restrict or include grain in one’s diet, consider the following:


n Individuals with celiac or non-celiac gluten sensitivity should avoid wheat and other gluten-containing grains such as barley and rye.


n According to nutritional epidemi- ologist Martha Clare Morris, diets rich in high-fiber whole grains, including wheat, decrease inflammation and oxidative stress, and improve cogni- tion. She says, “Diets higher in fiber are linked to lower rates of diabetes and heart disease,” both of which increase risk of dementia.


n Author Brenda Davis’ “grain hierar- chy” promotes whole, intact grains as key in controlling blood sugar.


n Whole grains are high in vitamins E and B, which protect against cognitive decline.


n Dr. David Perlmutter, who supports high-fiber diets, but advocates avoiding gluten, warns against shopping in the gluten-free aisle. Foods there might not have gluten, he says, but they’re going to “powerfully raise your blood sugar.”n Choose organic grains to avoid expo- sure to pesticide residues.


June 2019 19


gillmar/Shutterstock.com


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44