Good news for your brain and body today! A new study shows that healthy eating slows down cognitive decline.
An article about the study was published in this week’s Irish Medical Times, we’ve copied it below for you to read, and we’ve peppered the article with some videos showing quick, easy and healthy recipe demonstrations.
A comprehensive programme providing older people at risk of dementia with healthy eating guidance, exercise, brain training, and management of metabolic and vascular risk factors appears to slow down cognitive decline, according to the first ever randomised controlled trial of its kind, published in The Lancet.
In the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) study, researchers led by Prof Miia Kivipelto from the Karolinska Institutet in Stockholm, Sweden, National Institute for Health and Welfare in Helsinki, and University of Eastern Finland, assessed the effects on brain function of a comprehensive intervention aimed at addressing some of the most important risk factors for age-related dementia, such as high body-mass index and heart health.
A total of 1,260 people from across Finland, aged 60–77 years, were included in the study, with half randomly allocated to the intervention group, and half allocated to a control group, who received regular health advice only.
All of the study participants were deemed to be at risk of dementia, based on standardised test scores.
The intensive intervention consisted of regular meetings over two years with physicians, nurses, and other health professionals, with participants given comprehensive advice on maintaining a healthy diet, exercise programmes including both muscle and cardiovascular training, brain training exercises, and management of metabolic and vascular risk factors through regular blood tests, and other means.
After two years, study participants’ mental function was scored using a standard test, the Neuropsychological Test Battery (NTB), where a higher score corresponds to better mental functioning.
Overall test scores in the intervention group were 25 per cent higher than in the control group.
For some parts of the test, the difference between groups was even more striking — for executive functioning (the brain’s ability to organise and regulate thought processes) scores were 83 per cent higher in the intervention group, and processing speed was 150 per cent higher.
Based on a pre-specified analysis, the intervention appeared to have no effect on patients’ memory. However, based on post-hoc analyses, there was a difference in memory scores between the intervention and control groups.
According to Prof Kivipelto, much previous research has shown that there are links between cognitive decline in older people and factors such as diet, heart health, and fitness. “However, our study is the first large randomised controlled trial to show that an intensive programme aimed at addressing these risk factors might be able to prevent cognitive decline in elderly people who are at risk of dementia.”
Remember being told about the virtues of porridge when you were a sceptical child? Well those stories appear to be even more true than your parents and teachers may have predicted. New research is finding that the mighty oat could actually lower cholesterol and clean the arteries while delivering other powerful heart-protective qualities.
The article below is by LAURA DONNELLY for the Irish Independent.
Fans of porridge have long claimed that it gives them the best start to the day – but scientists say there is evidence that it could also have a special ingredient that actively cleans the arteries, protecting against cancer and heart disease.
A meeting of researchers says there is growing evidence that a bioactive compound contained only in oats may possess protective antioxidant properties.
Oats are the breakfast of choice for many athletes and dieters, who find the high fibre levels give them energy for longer. The combination of fibre, vitamins and minerals in whole grains has also been linked to a reduced risk of diseases.
One particular fibre found only in oats – called beta-glucan – has already been credited with lowering cholesterol.
But scientists at the annual conference of the American Chemical Society in Dallas, Texas, yesterday said there was growing evidence that the benefits of oats do not just come from the fibre.
Researchers said studies suggested that a bioactive compound called avenanthramide could stop fat forming in the arteries, causing heart attacks and strokes.
Dr Shengmin Sang, from the North Carolina Agricultural and Technical State University, said: “While the data to support the importance of oat beta-glucan remains, these studies reveal that the heart health benefit of eating oats may go beyond fibre. As the scientific investigators dig deeper, we have discovered that the bioactive compounds found in oats may provide additional cardio-protective benefits.”
Fat formation in the arteries can become a condition called atherosclerosis in which the arteries become clogged. This can lead to organ damage or blood clots that result in heart attacks or strokes.
Previous studies have suggested that the fibre contained in porridge can reduce cholesterol levels by as much as 23pc.
Studies on children have suggested the traditional breakfast dish can help to keep obesity at bay. Youngsters who eat oats regularly are 50pc less likely to be overweight, one study of 10,000 children found.
Oats can reduce high blood pressure, which is closely linked to stroke and heart disease. They are also a source of vitamin B1 (thiamin) which is crucial for the nervous system, and folic acid, which is essential for healthy foetal development.
In an attempt to increase folic acid levels, pregnancy advisers have joined doctors in urging the British government to fortify flour with the acid to cut the number of babies developing defects such as spina bifida.
The British Pregnancy Advisory Service has also said it is time recommendations to fortify flour with the vitamin were implemented in the UK.
Here at Dunphy Medical we’re stocking up on Chlorella, Vitamin C and Omega Oils with added Vitamin D to stay healthy amid winter’s bugs and flus.
Vitamin B is a perennial favourite and Toki is keeping our skin supple and youthful despite any harsh winter winds.
To discover our range of health products click on the Products tab at the top of this website’s homepage or just follow this link https://dunphymedicalcarrigaline.com/products/. All health supplements can be purchased online via PayPal or directly with a cheque or postal order. Purchases will then be delivered to your door by return mail, there’s no need to even leave the house!
Hello everyone, here’s yet more justification for eating most Irish people’s favourite food, the fabulous potato. Below is a video by Dr. John McDougall about the health benefits of starch-based diets, we hope you find it interesting.
And if you’re looking for inspiring ways to cook our noble spud, check out Elgy Gilespie’s cookbook ‘You Say Potato!’
In celebration of Mothers Day this Sunday 30th March, we are celebrating all things feminine with a video from the inspirational TedTalks, and some information on the benefits of Vitamin B for women of all ages.
TEDxFiDiWomen – Alisa Vitti – Loving Your Lady Parts as a Path to Success, Power & Global Change
Many people take a vitamin B complex to increase energy, enhance mood, improve memory and focus, and stimulate the immune system, however B vitamins may be particularly important for women for a number of reasons. B vitamins can help alleviate PMS symptoms, and women taking the contraceptive pill may particularly want to watch their B vitamin intake as there is an established link between contraceptive pill use and depleted vitamin B6.
A vitamin B complex is a dietary supplement that contains all eight of the B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folate), B12. Also found naturally in a number foods, B vitamins help the body to produce energy and form red blood cells.
Health Benefits of B Vitamins
Each B vitamin is essential for specific bodily functions:
B1 and B2 are important for healthy functioning of the muscles, nerves, and heart
B3 helps regulate the nervous and digestive systems
B5 and B12 are required for normal growth and development
B6 supports the immune system and aids the body in breaking down protein
B7 is involved in the production of hormones
B9 helps cells make and maintain DNA
Studies show that taking supplements containing certain B vitamins may benefit your health. For instance:
B1 may help prevent kidney disease in people with type 2 diabetes and reduce risk of cataracts
B2 may prevent migraines; B3 may lower cholesterol levels
B6 may protect against heart disease, relieve PMS symptoms, and alleviate pregnancy-related nausea
B9 may help prevent breast cancer, colorectal cancer, and pancreatic cancer. B9 (folate) can also decrease the risk of birth defects when taken by pregnant women
B12 may lower cervical cancer risk and reduce levels of homocysteine (an amino acid thought to contribute to heart disease when it occurs at elevated levels)
Why Do People Take B Complex Supplements?
Proponents claim that vitamin B complex supplements can help with a variety of health conditions, including:
Food Sources of B Vitamins
cereals and whole grains (a source of B1, B2, and B3)
green leafy vegetables (a source of B2 and B9)
eggs (a source of B7 and B12)
chicken (a source of B3, B6, and B12)
citrus fruits (a source of B9)
nuts (a source of B3 and B9)
kidney beans (a source of B1 and B2)
bananas (a source of B6 and B7)
Vitamin B5 is found in almost all foods.
When Should You Take a B Complex Supplement?
If you’re not getting enough B vitamins from your diet, taking a B complex supplement may be beneficial. Deficiency in B vitamins can cause a number of symptoms, including tiredness, anemia, loss of appetite, depression, abdominal pain, muscle cramps, hair loss, and eczema.
Consult your health care provider to find out whether a B complex supplement is right for you.
The B Complex we currently stock is Douglas Lab’s Tri-B-100.
Energy and stress control
Tri-B-100 provided by Douglas Laboratories® is a six
to eight hour timed release formulation of all the B
vitamins as well as several other important dietary
components metabolically associated with the B
As coenzymes, the B vitamins are essential
components in most major metabolic reactions. As
water-soluble substances, B vitamins are not
generally stored in the body in any appreciable
amounts (with the exception of vitamin B-12).
Therefore, the body needs an adequate supply of B
vitamins on a daily basis.
Vitamin B-1 (thiamin), vitamin B-2 (riboflavin), and
niacinamide are all essential coenzymes in energy
production. Thiamin is required for the energetics of
the glycolytic and Citric Acid Cycle reactions.
Thiamin is also related to nerve impulse
transmission. Riboflavin is a component of
coenzymes FAD and FMN, which are intermediates
in many redox reactions, including energy production
and cellular respiration reactions. Niacin is a
component of the coenzymes NAD and NADP,
which are also integral components of energy
Vitamin B-6 dependent enzymes are required for the
biosynthesis of many neurotransmitters, including
serotonin, epinephrine, and norepinephrine. Vitamin
B-6, a coenzyme in amino acid metabolism, is also
necessary for the processing of homocysteine and the
conversion of tryptophan into niacin.
Folic acid together with vitamin B-12 serves as a
methyl donor for biosynthetic reactions, including the
conversion of homocysteine to methionine.
Optimum metabolism of proteins, carbohydrates, and
fats depends upon adequate levels of biotin and
pantothenic acid. Biotin is essential for many
metabolic carboxylation reactions, while pantothenic
acid, as part of Coenzyme A, is essential to energy
production via the Citric Acid Cycle.
While not truly vitamins, choline, inositol, and paraaminobenzoic
acid are important, related nutrients to
B vitamins. Choline serves not only as a methyl
donor for homocysteine metabolism following
conversion to betaine, but also as a structural
component of cellular membranes as
phosphatidylcholine and of the neurotransmitter
acetylcholine. Inositol aids in the cellular response to
hormonal signals, serves as a source of arachidonic
Chang TY, Chou KJ, Tseng CF, Chung HM, Fang HC, Hung YM, Wu MJ, Tzeng HM, Lind CC, Lu KC. “Effects of folic acid and vitamin B complex on serum C-reactive protein and albumin levels in stable hemodialysis patients.” Curr Med Res Opin. 2007 Aug;23(8):1879-86.
Clarke R, Lewington S, Sherliker P, Armitage J. “Effects of B-vitamins on plasma homocysteine concentrations and on risk of cardiovascular disease and dementia.” Curr Opin Clin Nutr Metab Care. 2007 Jan;10(1):32-9.
Galan P, Kesse-Guyot E, Czernichow S, Briancon S, Blacher J, Hercberg S; SU.FOL.OM3 Collaborative Group. “Effects of B vitamins and omega 3 fatty acids on cardiovascular diseases: a randomised placebo controlled trial.” BMJ. 2010 Nov 29;341:c6273. doi: 10.1136/bmj.c6273.
Instead of giving in to tired old ‘Oirish’ stereotypes and consuming triple our body weight in alcohol in honour of St. Paddy, at Dunphy Medical we are increasing our consumption of chlorella, a green algae derived superfood packed with vitamins, minerals and protein. The name Chlorella is taken from the Greek chloros, meaning green, so it is the perfect accompaniment to St. Patricks Day celebrations! Chlorella is renowned for its detoxifying qualities making it even more suited for Paddy’s day consumption by many revellers around 17th March!
“Chlorella, a single-celled fresh-water algae, is one of the most heavily researched algae in the world. It’s often referred to as a near-perfect food as research through the years have identified an astounding range of health benefits. While being well known for its ability to detoxify your body by binding to toxins and carrying them out of your system, that’s certainly not all it’s good for.” (www.mercola.com)
Chlorella’s health benefits include:
Repairing nerve tissues
Increasing your energy levels
Enhancing your immune system
Normalizing your blood sugar
Normalizing your blood pressure
Promoting healthy pH levels in your gut, which in turn helps good bacteria to thrive
Removing potentially toxic metals from your body
Enhancing your ability to focus and concentrate
Eliminating bad breath
Chlorella can also be of benefit to vegetarians and vegans looking for proteins and B vitamins from a non-animal source. About 60 percent of it is protein, and because it contains all the essential amino acids your body needs, it’s considered to be a “complete protein.”
In this fiery and funny talk, New York Times food writer Mark Bittman weighs in on what’s wrong with the way we eat now (too much meat, too few plants; too much fast food, too little home cooking), and why it’s putting the entire planet at risk.
Mark Bittman is a bestselling cookbook author, journalist and television personality. His friendly, informal approach to home cooking has shown millions that fancy execution is no substitute for flavor and soul.