Nuts

Lots of fruit & veges helps older brains

Data from the Canadian Longitudinal Study on Aging, involving 8,574 middle-aged and older adults (aged 45-85), has found that those who ate more vegetables and fruits and more nuts and pulses (such as lentils and beans) scored higher on tests of verbal fluency. Every increase in average daily fruit and vegetable intake was linked to higher verbal fluency scores, but the best outcomes were found among those who consumed at least 6 servings a day.

Additionally, those with stage 2 hypertension had lower verbal fluency scores, as did those with higher levels of body fat.

Reference: 

Fuller-Thomson, E., Saab, Z., Davison, K. M., Lin, S. L., Taler, V., Kobayashi, K., & Tong, H. (2020). Nutrition, Immigration and Health Determinants are Linked to Verbal Fluency among Anglophone Adults in the Canadian Longitudinal Study on Aging (CLSA). The Journal of Nutrition, Health & Aging, 24(6), 672–680. https://doi.org/10.1007/s12603-020-1402-8

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Nutrients linked to better brain connectivity, cognition in older adults

  • A study found that higher levels of several key nutrients were associated with more efficient brain connectivity and better cognitive performance in older adults.

A study involving 116 healthy older adults (65-75) has found that higher levels of several key nutrients in the blood were associated with more efficient brain connectivity and better cognitive performance. In fact, the findings suggest that the level of nutrients governs the strength of the association between functional brain network efficiency and cognitive performance.

The study looked at 32 key nutrients in the Mediterranean diet. The effective nutrients, which appeared to work synergistically, included omega-3 and omega-6 fatty acids, carotenoids, lycopene, riboflavin, folate, vitamin B12 and vitamin D.

A pattern of omega-3s, omega-6s and carotene was linked to better functional brain network efficiency.

Omega-3 fatty acids are abundant in fish, walnuts and Brussels sprouts; omega-6 fatty acids are found in flaxseed, pumpkin seeds, pine nuts and pistachios; lycopene is the vivid red pigment in tomatoes, watermelon and a few other fruits and vegetables; alpha- and beta-carotenoids give sweet potatoes and carrots their characteristic orange color.

https://www.eurekalert.org/pub_releases/2018-12/uoia-sln121918.php

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The right diet may slow cognitive decline in stroke survivors

  • An observational study involving over 100 stroke survivors suggests the MIND diet may help substantially slow cognitive decline in those impaired by stroke.

A pilot study involving 106 participants of the Rush Memory and Aging Project who had experienced a stroke followed participants for an average of 5.9 years, testing their cognitive function and monitoring their eating habits using food journals. It was found that those whose diets scored highest on the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet score had substantially slower rates of cognitive decline than those who scored lowest. The estimated effect of the diet remained strong even after taking into account participants' level of education and participation in cognitive and physical activities. Those who instead scored high on the Mediterranean or DASH diets did not show the same slower decline.

Both the Mediterranean and DASH diets have been shown to be protective against coronary artery disease and stroke, but this finding suggests the MIND diet is better for overall brain health.

The MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. It has 15 components: 10 “brain-healthy food groups” and five unhealthy groups (red meat, butter, cheese, pastries and sweets, and fried or fast food).

To adhere to the MIND diet, you need to

  • eat at least three daily servings of whole grains
  • eat a green leafy vegetable and one other vegetable every day
  • drink a regular glass of wine
  • snack most days on nuts
  • have beans every other day or so
  • eat poultry and berries at least twice a week
  • eat fish at least once a week
  • limit butter to less than 1 1/2 teaspoons a day
  • eat less than 5 servings a week of sweets and pastries
  • eat less than one serving per week of whole fat cheese, and fried or fast food.

The researchers stress that this is a preliminary study, observational only. They are currently seeking participants for a wider, intervention study.

https://www.eurekalert.org/pub_releases/2018-01/rumc-mdm012418.php

Reference: 

Laurel J. Cherian & Martha Clare Morris: Presentation at the American Stroke Association's International Stroke Conference 2018 in Los Angeles, January 25.

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