Foods That Increase the Risk of Alzheimer’s and Dementia

The more studies are conducted on the connection between diet and dementia, the more apparent the link between an unhealthy diet and an increased risk of Alzheimer’s and dementia becomes. While previous studies mainly focused on healthy foods capable of decreasing the risk of said conditions, such as foods high in antioxidants, particularly flavonoids, like apples and spinach, as well as foods high in omega-3 fatty acids, like nuts and fatty fish, a recent investigation also pointed out that certain combinations of foods have been actually correlated with a higher risk of dementia.

Let’s examine the findings of the study and learn how to tweak your diet to enhance your chances of preventing the dangerous neurodegenerative disease.

Diet Can Have a Long-Term Effect on Brain Health in Senior Years

The study in focus was published in April 2020, in the journal Neurology, and it examined the diets of 209 French dementia patients over the course of 12 years, along with 418 control subjects of roughly the same sex, education, and age range - an average of 78 years. The authors of the study checked in with the participants and controls every 2-3 years, recording their health and dietary habits via a questionnaire.

The researchers mentioned that most of the subjects they examined had a typical French diet characteristic of the Bordeaux region, with an additional focus on snacks and processed meats apparent throughout their life, whereas the control subjects typically drifted away from the traditional Bordeaux diet in favor of healthier food choices, particularly plant-based foods.

Foods That Increase the Risk of Alzheimer’s and Dementia burgers and fries
Although the study only examined the diets of people aged 65 and older, the researchers are confident that poor diet choices were likely part of the participants’ nutrition habits for years before. “We know that diet over time, starting in midlife and probably even before, likely influences the risk of brain diseases later in life,” stated the head author of the study Cecilia Samieri, Ph.D., in an interview with Healthline.

In addition, the authors of the study pointed out that the inclusion of healthy food choices was just as important, if not superior, at preventing dementia as the exclusion of unhealthy food choices.

Food Combinations Capable of Increasing the Risk of Dementia
Foods That Increase the Risk of Alzheimer’s and Dementia couple shopping
Although processed meats have been a consistent feature in the diets of participants with dementia, there were also a few other food varieties, which the authors claim can increase the risk of dementia when combined. Mind you that processed meats, such as sausages, bacon, salami, etc., have been also recently added to the list of carcinogens capable of causing bowel cancer, so eating as little of those as possible will have a multitude of health benefits.

Processed meats combined with starchy foods, such as potatoes, as well as alcohol and sweet snack foods like cookies and cake is what can contribute to the development of dementia, the authors suggest. So, apart from processed meats, minimizing the amount of starchy foods and sugary snacks and drinks one consumes should be a priority in order to lower one’s risk of dementia and Alzheimer’s.

Foods That Increase the Risk of Alzheimer’s and Dementia -healthy food
To reduced one’s risk even further, it would be beneficial to replace those unhealthy snacks and side dishes with nutrient-dense alternatives, such as nuts, dark chocolate, and fruit as a healthy snack, or legumes, vegetables, and whole grains instead of starchy foods. The more diverse and rich in both plant-based foods and sources of protein other than processed foods your diet is, the better.
Best of all, the dietary suggestions of the given study are in line with a diet that will also combat other common health concerns and not only dementia and Alzheimer’s. Following these simple and general guidelines will also decrease one’s risk of heart disease, lower the level of chronic inflammation in the body, and even help prevent the development of cancer.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

5 mistakes you must avoid on a plant-based diet

Do not make these mistakes!
As Oscars 2020 go green with their menu, it comes as no surprise that plant-based diets are the latest trend everybody is going ga-ga over. However, unlike other fads, sticking to a plant-based diet is actually a healthy change for you and the environment.

While you adopt a plant-based diet, it can get confusing sometimes. Remember, a diet can only be sustainable and healthy for you, as long as it doesn't make you compromise on things.

If you do intend to follow any plant-based diet, be very careful about avoiding these mistakes:

Not drinking enough water
While hydration is key, it assumes even more importance for those on a vegan or vegetarian diet, simply because you tend to take in a lot of fibre, you need plenty of water to move that around as well. In the lack of it, you can experience problems like gas, bloating and other digestive issues. To make sure you don't miss out, drink enough water through the day and include more of hydrating food sources to stay healthy.

​More of carbs, less of protein​
In the lack of a protein-rich meat-based diet, you can find it fairly easy to go overboard on carbs, and cruciferous vegetables. This is one thing you have to be absolutely careful about. Not having enough protein in your diet is a bad sign and can lead to health problems in the long run. When sticking to a plant-based diet, you should be ideally pairing half carbs and proteins in your plate so as to not land up in a deficit.

Not supplementing when needed

A vegetarian or plant-based diet is a good way to meet your health goals. However, because you stand to miss out on some essential food groups and nutrients doesn't mean you completely ignore this. It is very important to supplement your deficiencies like vitamin B12, vitamin C and D and zinc which can never fully be absorbed from fruits and vegetables.
Not choosing good mock meats

Yes, it can be hard to make the switch from a largely non-vegetarian diet to a plant-based diet. Many tend to make the transition to mock meats, or vegan meat which both cook and taste like meat but are made out of other sources. However, if you do tend to depend on it, make sure you are reading the ingredient list on the label-some of these sources might be hiding traces of extra sodium, preservatives and enhancers, which can do much more damage than you could have imagined.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

Healthy plant-based diet tied to lowered heart risk

People who eat a healthy, mostly plant-based diet may be less likely to develop heart disease and to die from it than those who consume lots of meat and refined carbohydrates, a U.S. study suggests. 

Researchers followed 12,168 middle-aged adults over three decades, assessing their eating habits at several points. During the study, 5,436 participants died, including 1,565 who died from cardiovascular disease. 

Compared to people who most closely followed a plant-based or vegetarian diet, those with diets heavier in animal products and refined carbs were 31% to 32% more likely to die of heart disease and 18% to 25% more likely to die of all causes during the study. 

People who didn’t eat a lot of plant-based meals were also 16% more likely to develop heart failure or have non-fatal heart attacks or strokes than the participants who ate the most plants. 

“Plant-based diets seem to be rising in popularity, and our study provides more evidence suggesting that consuming a plant-based diet can be good for your heart health,” said the senior author of the study and a researcher. 

“People should ensure that they are consuming enough fruits, vegetables, and whole grains, and limit their intake of red and processed meat,” she said. 

At the start of the study, participants were 45-64 years old and free of heart disease. Those who most closely adhered to a plant-based or vegetarian diet over the next 30 years were more likely to be women, white, high school graduates, and physically active. They were less likely to be obese, smokers, or to have high blood pressure or diabetes. 

Vegetarians and those who ate the greatest proportion of healthy plant-based foods were also 16% less likely than those who ate the least to be diagnosed with heart disease during the follow-up.
But not all vegetarian and plant-based diets were equally beneficial, researchers report in the Journal of the American Heart Association. 

They looked at four types of diets with regard to the type and amount of plant content: an overall plant-based diet; one based primarily on healthy plants like green vegetables; an entirely vegetarian diet; and a fourth diet that included more unhealthy plant-based meals, based on starches like potatoes, and processed foods.

People who followed one of the three healthier diets in the study consumed an average of 4.1 to 4.8 servings of fruits and vegetables and less than one serving of red or processed meat a day. 

By contrast, people who adhered most closely to the unhealthy plant-based diet consumed an average of 2.3 servings of fruits and vegetables and 1.2 servings of red or processed meat a day. 

Eating more plant foods and less of animal foods was tied to a lower risk of heart disease and deaths even with an unhealthy plant-based diet, but the benefit wasn’t as pronounced as it was for healthier vegetarian and plant-based diets. 

The study wasn’t designed to prove whether or how any one way of eating might directly prevent heart disease or premature deaths. 

One limitation of the study is that researchers relied on participants to accurately recall and report on what they ate. It’s also unclear from the results whether there is an ideal amount of plant or animal foods for optimal heart health or for longevity, the authors note. 

“It is not a good idea to just suddenly stop eating animals without some knowledge of how to make a vegetarian diet healthy,” said a Dr. 

To get enough protein, vegetarians should eat tofu and quinoa and also combine whole grains with legumes like beans and lentils, Spence, who wasn’t involved in the study, said by email. 

For heart health, a vegetarian diet is one of three good options, said  a nutrition researcher who also wasn’t involved in the study. 

“The other two are the Mediterranean diet - high in fruit and veg and low in meat - and the healthy American diet, also with reduced meat and high fruit and vegetables,”said the Dr.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                   

                                https://gscrochetdesigns.blogspot.com

Flavonoid-rich diet protects against cancer, heart disease

Consuming flavonoid-rich items such as apples and tea protects against cancer and heart disease, particularly for smokers and heavy drinkers, suggests a recent research.

Researchers analysed data from Danish diet, cancer and health cohort that assessed the diets of 53,048 Danes over 23 years.

According to the study, researchers found that people who habitually consumed moderate to high amounts of foods rich in flavonoids, compounds found in plant-based foods and drinks, were less likely to die from cancer or heart disease.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                   

                                https://gscrochetdesigns.blogspot.com

Lead researcher said while the study found a lower risk of death in those who ate flavonoid-rich foods, the protective effect appeared to be strongest for those at high risk of chronic diseases due to cigarette smoking and those who drank more than 2 standard alcoholic drinks a day.

These findings are important as they highlight the potential to prevent cancer and heart disease by encouraging the consumption of flavonoid-rich foods, particularly in people at high risk of these chronic diseases. But it's also  important to note that flavonoid consumption does not counteract all of the increased risk of death caused by smoking and high alcohol consumption. By far the best thing to do for your health is to quit smoking and cut down on alcohol, the Dr. said.

We know these kinds of lifestyle changes can be very challenging. So, encouraging flavonoid consumption might be a novel way to alleviate the increased risk, while also encouraging people to quit smoking and reduce their alcohol intake, she added.

It is important to consume a variety of different flavonoid compounds in different-plant based food and drink. This is easily achievable through the diet- 1 cup of tea, 1 apple, 1 orange, 100 gm of blueberries and 100 gm of broccoli would provide a wide range of flavonoid compounds and over 500 mg of total flavonoids.

The Dr. said while the research had established an association between flavonoid consumption and lower risk of death, the exact nature of the protective effect was unclear but likely to be multifaceted.

Alcohol consumption and smoking both increase inflammation and damage blood vessels, which can increase the risk of a range of disease. Flavonoids have been shown to be anti-inflammatory and improve blood vessel function, which may explain why they're associated with a lower risk of death from heart disease and cancer, she said.

The Dr. said that the next step for the research was to look more closely at which types of heart disease, cancers were most protected by flavonoids.

Red meat may increase levels of chemical linked with heart disease

New research has found that eating a diet high in red meat could increase levels of trimethylamine N-oxide (TMAO), a chemical generated in the gut and linked to a higher risk of heart disease.

Carried out by researchers at Cleveland Clinic and the National Heart, Lung, and Blood Institute (NHLBI), the small-scale study looked at 113 healthy men and women to see whether different sources of dietary protein -- red meat, white meat, or non-meat sources -- had different effects on TMAO production. 

Participants followed each of the three diets for one month, with the red meat diet including roughly the equivalent of about 8 ounces of steak daily, or two quarter-pound beef patties, daily. The findings, showed that participants who ate a diet rich in red meat had triple the TMAO levels of those who eat a diet rich in either white meat or mostly plant-based proteins.

However, the good news is that the effect was reversible, with the researchers finding that removing red meat from the diet and switching to either a white meat or non-meat diet for another month significantly lowered the TMAO levels.

TMAO is formed by gut bacteria during digestion and comes partly from nutrients that which are found in red meat.

Although the high level of saturated fat in red meat is known to contribute to heart disease, which is the leading cause of death in the United States, a number of new studies now suggest that TMAO may also increase the risk of the condition. 
 
"This study shows for the first time what a dramatic effect changing your diet has on levels of TMAO, which is increasingly linked to heart disease," said senior author. "It suggests that you can lower your heart disease risk by lowering TMAO."
 
"These findings reinforce current dietary recommendations that encourage all ages to follow a heart-healthy eating plan that limits red meat," added study author. "This means eating a variety of foods, including more vegetables, fruits, whole grains, low-fat dairy foods, and plant-based protein sources such as beans and peas."

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com    

6 Excellent Sources of Vegetarian Protein for Your Daily Diet

Protein is the building block of the body and subsequently, amino acids are the building blocks of protein. Some can be produced by the body but some need to be consumed. That's easy enough, except that there are a variety of amino acids that the body needs. A meat-eater would have no problem imbibing this variety as all meat already possesses a complete array of amino acids; a vegetarian, Jain or vegan, on the other hand, would need to absorb a rainbow of foods to get the full benefit. This is really not all that hard, considering that we already consume plenty of protein-rich, plant-based foods that are quite easily available.Types of Plant-Based Protein

1. Soy

According to a paper , soy is a complete protein that has blood-pressure lowering and LDL- cholesterol oxidising benefits. Soy is not really part of a traditional Indian diet, till a few years ago, many still find it difficult to eat soy granules or chunks, as they feel it is non-veg due to its taste and texture.Now. soy is available in various forms, as flour, which can be mixed with whole wheat flour to get the maximum benefit, soy chunks / granules, soy paneer called tofu and so on. All these can be easily incorporated in our regular diet, by combining it with other foods.

2. Lentils and Pulses

Another excellent source of protein comes from lentils. The researcher tells us that one cup of cooked lentils provides about 18g of protein and 15g of fibre, and it has virtually no saturated fat or sodium. We in India, are no strangers to lentils, considering the wealth of dals we consume.

Coming a close second are pulses, which include beans, chickpeas etc. They are an excellent source of fiber and are low in fat. Each bean has its own health-boosting elements. For instance, rajma / kidney beans is rich in phosphorus, necessary to form strong bones. What could be better than a simple rajma-chawal to boost your protein intake?  Chickpeas make the quick transition into hummus. Or you could try beans on toast, stuff them in a burrito. Pulses, can be simply soaked over-night, pressure-cook for 2-4 whistles depending on the type, then drain, season it to your taste, makes an excellent snacks, called, chundal ! I make different varieties with different pulses, so we get enough protein that we need. My husband loves chundal.

3. Nuts

Nuts get a bad name because they are considered relatively fatty, but they are a powerhouse of unsaturated fat (the good kind) and protein. This means that they fill you up faster and for longer, leading you down the road to low BMI, higher life expectancy and even help to stabilise blood sugar. Cashews, almonds, pistachios and peanuts harbour higher amounts of proteins than other nuts like hazelnuts, so buy a mixed bag, sprinkle over with masala and a light hand of salt, and enjoy at teatime. Blend them into nut butters and spread on bread, or toss them into your bowl of porridge or muesli. Or you could make a Gujarati-style dal, when lentils are cooked with peanuts - a two-in-one advantage.


 

4. Seeds

Seeds are powerhouses of protein as well. Sunflower seeds, for instance, contain 3.3g of protein per 100 calories. Plus, they're super versatile to use. Like nuts, you could toss them into your porridge, cornflakes or muesli, toast lightly and sprinkle as toppings on soups, or pop into stir-fries and salad dressings. Sesame seeds, high sources of protein, make excellent supplements to plant proteins. My own favourite way to consume these is in crisp til chikkis or ladoos.
 

5. Quinoa
 

Quinoa, which is technically a seed, also packs a strong protein-punch; a quarter cup (uncooked) has up to 8g of protein. Quinoa often makes a great substitute for starchy rice and pasta, and you can cook it like an upma, use it in a salad and even toss some vegetables and cook it like a light, healthy pulao.
 

6. Ancient Grains

Grains, like oats, wheat, ragi and bajra (millets), are packed with protein. Your breakfast oatmeal and bajre ki roti/ khichdi are excellent ways to up the protein in your diet. I'm including rajgira (amaranth) in here, which isn't a grain technically, but is often treated as one. The nutritionist says that "at about 13-14%, it easily trumps the protein content of most other grains. You may hear the protein in amaranth referred to as 'complete' because it contains lysine, an amino acid missing or negligible in many grains." It's fairly easy to buy rajgira ladoos, cooked with sugar or jaggery, especially in the winter. But it's healthier to add amaranth flour to your daily chapati or paratha atta. In fact, making your chapatis from a blend of flours will substantially raise their nutritional value.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com