MIND Diet

The MIND Diet has hit the news again, as the #2 most healthy diet selected by a panel of experts. That is quite an achievement for a relatively new diet, and worth looking at in more detail.

So what is the MIND Diet? 'MIND' stands for 'Mediterranean-DASH Intervention for Neurodegenerative Delay'. It sounds a bit forced but the idea is clear - to try and stop the onset and/or progression of such diseases as Alzheimer's and Dementia through diet. Both the Mediterranean Diet (which is believed to aid in weight loss as well as the control of heart disease, cancer, diabetes, etc) and the DASH (Dietary Approaches to Stop Hypertension) diets appeared to have brain health benefits as well.

The design of this diet was the result of a study commissioned by the National Institute on Ageing (USA) to investigate the possible benefits of diet for neurodegenerative conditions. The overall results were positive, leading the researchers to design the MIND Diet (Reference: https://www.rush.edu/news/diet-may-help-prevent-alzheimers).,

The MIND Diet is effectively a combination of the Mediterranean and the DASH diets. It divides foods into 15 food groups, 10 healthy and 5 unhealthy (to be avoided). To quote the researchers: "Dieters must limit eating the designated unhealthy foods ...to have a real shot at avoiding the devastating effects of Alzheimer's"

One of the most positive points to emerge from the research is that every little bit helps. If it is not possible or practical to adhere to the diet strictly at all times, even moderate compliance bears measurable benefits.

The researchers are the first to admit that a lot of further research is required (possibly including several changes to the diet as we learn more) before any real claims can be made about the MIND Diet. Nevertheless, we sincerely hope that the MIND Diet fires up people's hope, grabs their imaginations and obtains a huge following. For, even though we have a lot more to learn, if truth be told, the knowledge that our diet has a direct correlation with our brain function is not new. (See http://www.foodforthebrain.org/nutrition-solutions/dementia-and-alzheimer%E2%80%99s-disease/about-dementiaalzheimer%E2%80%99s-disease.aspx amongst many others). Sadly, for many years this was not acknowledged by main-stream health care providers (and in many instances still is not to this day) causing untold, unnecessary suffering.

Let us start with the 'bad' news.
The 5 unhealthy food groups identified in the MIND diet are:

·         Fried or fast food: Less than one serving a week

·         Cheese: Less than one serving a week

·         Butter and margarine: Less than a tablespoon daily

·         Red meat: Less than four servings a week

·         Pastries and sweets: Less than five servings a week

       

The healthy food groups are:

·         Green leafy vegetables (Spinach, kale, cabbage, salad leaves, etc): At least six servings a week

·         Other vegetables (carrots, pumpkin, cauliflower, etc): At least one a day

·         Nuts: As a snack 4 - 5 times a week

·         Berries: At least two servings a week

·         Beans: At least three servings a week

·         Whole grains: Three or more servings a day

·         Fish: At least once a week

·         Poultry (like chicken or turkey): At least twice a week

·         Olive oil

·         Wine: One glass a day

In the meantime, allow us to point out a few factors we (in South Africa) should bear in mind:

• Fish is the main source of Omega-3 (EHA/DPA) which most of the fish available in our supermarkets, does NOT contain. The exceptions include fresh tuna, sardines (NOT those in vegetable oil!), mackerel, salmon or other cold water, oily fish. Watch this space for further discussions on this topic!  
• The researchers specify blueberries which are super-scarce and expensive to come by in SA, for their brain-protecting properties. Strawberries are also mentioned. Clearly we need to supplement our anthocyanins from other sources.   
• Nuts (also expensive) contain many valuable fats and minerals which may be damaged or destroyed in our favourite, roasted versions.
• There are many other dietary factors required for good mental health. Some general tips:
• Use your common sense. Maintain a good balance and eat healthy to stay healthy.
• Eat a generous 'rainbow' of fruit in addition to the vegetables and the berries
• Sauces, condiments, convenience foods and processed foods contain many hidden chemicals and ingredients which are not beneficial and should be avoided.
• If you can't go organic, choose local, fresh and in season for the highest nutritional value
• Remember to drink a lot of good quality, fresh water every day
• Use a high quality vitamin/mineral supplement such as the Inter-Med Absolut or I-Strength products and an Omega-3 (fish oil) supplement daily to ensure that the basics are covered.    
• Other factors that are critical to maintain good mental health include:
• Activity (hobbies, friendships, pets, crafts, 'brain training', etc)
• Exercise
• Daily doses of sunshine for vitamin D (go for a walk with a friend and get all three in one!)
• and many more

There are many reasons why it is not always possible or feasible to obtain all the nutrients we require, from our diet.

Staywell Brain Health was specifically designed to assist in providing your brain with 

ALL the nutrients it requires to function at its best.

If you are struggling to fulfil your daily nutrient quota's and are beginning to feel stressed and run down, feel free to contact us on 012 804 7918 for more information on Staywell Brain Health and other products

Not full of Life and Energy? CoQ10 may be the reason!

CoQ₁₀: Ubiquinone or Ubiquinol?

The discussion of which form of CoQ₁₀  to use, has been widely publicised of late.

Ubiquinol is a whitish substance which is slightly soluble in water. 

Ubiquinone is a bright yellow, fat soluble substance which is the oxidised form of CoQ10. It is the fat soluble nature of the molecule together with the fact that both molecules have a very long structure which affects CoQ10's bioavailability as an oral supplement. 

Many people say that ubiquinone is the 'inactive' form of CoQ10 but this is incorrect. The two most important roles of CoQ10 are:
 1) to help in producing cellular energy. Without energy, the cells DIE. During this process ubiquinol is oxidised to ubiquinone and
 2) its second crucial role is to help quench the free radicals created during the energy production cycle, During this process, ubiquinone is reduced back to ubiquinol.

Every single cell therefore requires both forms of CoQ10 to survive. As CoQ10 has two extra electrons, there is actually a third, in-between form of CoQ10 in which only one electron has been shared (a half-oxidised molecule which can move either way) and all three forms are very active in each cell. Most of the CoQ10 is located inside the mitochondrial membrane and cells (such as heart muscle cells) which work the hardest, have the largest numbers of mitochondria and therefore also CoQ10.

CoQ10 is really quite marvellous! 

CoQ10 is produced in the same production process which produces cholesterol in the liver. With age the amount of CoQ10 produced, decreases. In addition, certain medications interfere with the process and result in a deficiency of CoQ10 and therefore the cells have too little energy to maintain their life processes. These cells can NOT continue to function and DIE!

Medications interfering in the body's production of CoQ10 include:
Statins
Birth control pills
Beta-blockers
Phenothiazines (Schizophrenia)
Tricyclic anti-depressants
etc
as well as a deficiency of Vitamin B6

Symptoms include muscle cramps, weakness, heart failure, mental and physical fatigue, high blood pressure, general aches and pains and many more.

How to improve Bioavailability:
• Due to the fat soluble nature of CoQ10, it is best taken after a meal containing some form of dietary fat.
 • One way of ensuring better absorption is by mixing the CoQ10 (take the powder out of the capsule) with a small amount of a good quality, full fat yoghurt (such as natural Greek or Bulgarian yoghurt) the night before to ensure that it is already 'dissolved' in the fat by the time you eat it.
• Taking Vitamin E at the same time reduces the absorption of CoQ10 as well as blood levels of CoQ10. This may be due to competition. Vitamin E is also important, so to prevent competition, take your Vitamin E at lunch time and CoQ10 at breakfast and/or dinner.
 • Several of the B-Vitamins are crucial to the production and function of CoQ10. If you are not using a B-Complex, it may be worth supplementing Vitamin B6 in particular.

To remember when using:
• For maintenance purposes use as per dosage on the label (in hot summers or during strenuous exercise, use up to 3 caps per day if needed).
 • For therapeutic purposes the dosage on the label may be insufficient. Consult a doctor willing to test the blood levels in order to determine the optimum dosage. If this is not possible, please contact us for a general guidelines where needed. In particular, recent research has shown that for therapeutic purposes, a minimum blood value of CoQ10 is required for a lengthy period (some patients only began to experience real improvement after using significantly higher doses and having the required minimum blood levels for 3 -6 months).
• The use of CoQ10 may have some slight side-effects (e.g. nausea, diarrhoea, less appetite, heartburn) but NO serious side-effects have been found even at doses of up to 1200mg per day. If using more than the indicated dosage, side effects can be minimised by dividing the dosage over more than one meal.
• Do not use if you are pregnant or breast-feeding
• If using anti-coagulation drugs make sure to check blood coagulation more regularly for the first two weeks to ensure that there is no change.

For more information on the Staywell CoQ10 product, please contact us on 012 804 7918

The Princess and the Pea

Do you remember the fairy tale of the Prince who needed to be convinced that his future wife was really a princess? When she could not sleep due to the hard pea - even through twenty mattresses AND twenty feather beds, he was finally convinced.

This story is undoubtedly grossly exaggerated and - until recently - I shrugged it off with a snort of disbelief and more than a little disgust. That is, until I discovered that pressure points in bed can be very detrimental to one’s health!

Taken to the extreme, pressure points lead to pressure sores (also known as bedsores) in people who spend a lot or all of their time in bed. People who are not able to move or turn themselves are the most vulnerable. According to the Mayo Clinic, Pressure points in a bed (or wheelchair) ‘…cut off the circulation to vulnerable parts … Without adequate blood flow the affected tissue dies”.

Even if you are not bedridden though, pressure points in your mattress can cause severe discomfort, sleep disturbances and pain. The most affected areas are your shoulders, hips and lower back but you may also experience pain or discomfort in your knees, heels and ankles. Pressure points can cause you to toss and turn during the night, preventing you from getting a good night’s rest. They can also cause you to wake up with aches and pains in your muscles, stiff joints and back pain.

It is clear that one of the most important investments you make is selecting a good bed. A good quality bed is not cheap and the wrong decision can cause years of discomfort and disturbed sleep.

If you share your bed with a partner, the mattress you select must meet the requirements of both. The way you sleep will also affect the best support for you.

If you sleep on your stomach, you should select a very firm core mattress to prevent your back from sagging through. However, you need to make provision for a thick enough comfort layer (the soft layer on top) to make provision for any body parts protruding to the front (bigger tummies and breasts need thicker comfort layers).

If you sleep on your back, most mattresses will meet your support and comfort requirements. Test your potential bed by lying on it the way you would at home – it should offer firm enough support while feeling comfortable and relaxing.

People who sleep on their sides, should be extra careful when selecting a mattress. A mattress that is too firm will cause pressure points on all the vulnerable spots. Too soft, and there will not be enough support along the length of your body. Be particularly careful of mattresses with specially reinforced sections. While these are often designed to help distribute weight and support evenly, they are invariably designed to meet the requirements of the average person. Now, if you are longer or shorter, heavier or slighter, or deviate from the norm in any other way, it stands to reason that the reinforced section may not meet your requirements at all. This can be disastrous where two partners differ significantly in their build or sleeping patterns.

Maybe the Princess had a point after all? Let’s hope they were as discerning in their selection of beds as he was in selecting his mate. Then they have no doubt slept happily ever after!