You choose your brain health with your diet: Anti-inflammatory diet improves brain health while inflammatory diet accelerates atrophy
The benefits the brain gets from a Mediterranean-type weight loss program, coupled with a compatible dietary style, may be attributed to nutrients that aid in reducing brain inflammation and neural aging, according to a recent study conducted by the Columbia University Medical Center (CUMC).

The findings, which were discussed at the Alzheimer’s Association International Conference in London, provide a glimpse on the correlation between the diet and the likelihood of acquiring Alzheimer’s disease for older people.

“Several studies have shown that adhering more closely to a dietary pattern that emphasizes fish, poultry, olive oil, fruits and vegetables, whole grains, and moderate amounts of alcohol — versus red meat, high-fat dairy products, and saturated fats — has a protective effect against Alzheimer’s disease,” neuropsychologist and epidemiologist Yian Gu, Ph.D. reports. Dr. Gu is also part of the team who authored the study.

The study, titled “An Inflammatory Nutrient Pattern Is Associated with Both Structural and Cognitive Measures of Brain Aging in the Elderly”, determined that an increase in the levels of inflammatory biomarkers had been related to a higher risk of brain atrophy.

In this study, researchers looked at the connection between frequent consumption of various nutrients and the levels of two key irritation markers (C-reactive protein and interleukin-6),
Omega-3 fatty acids: Your super weapon against stress and anxiety
When the stress piles up or your anxiety gets out of control, you probably already have a few trusty tools to help take that edge off. Perhaps you try some yoga stretches or spend a few minutes meditating. These are all great ways of coping, but if you really want to counter stress and anxiety, you should also take a look at your diet.

It is well established that the omega-3 fatty acids known as DHA and EPA lower systemic inflammation, which can cause a wide range of chronic conditions including diabetes, cancer, dementia, and heart disease, but did you know they can also help with anxiety and stress?

When researchers discovered in 2011 that reducing omega-3 fatty acid intake in mice caused their stress to rise, they then set out to investigate the connection further. It was believed that the link was down to the impairment of the ability of the brain to produce brain lipids controlling synaptic memory known as endocannabinoids.


Skip the fries: Nutritionist suggests two burgers is a better choice – fewer carbs, more protein
Here’s some good news for those who love burgers – if you are in the mood for some fast food, skip the fries and order two burgers instead. A registered dietitian and nutritionist suggests that eating two burgers in a fast food restaurant is a better choice than having fries on the side, noting that there should be a balance in the meal, instead of labeling foods as “bad” or “good.”

“I want people to be able to approach any food, any situation, and know that they can still make a responsible choice for their body,” registered dietitian and nutritionist Emily Field told Business Insider.

Field advised that when planning a meal, you should always keep in mind what you are going to feel after eating. She cited recent research, published in the journal Nutritional Metabolism, which suggested that balance is essential in having steady blood sugar levels. This can be done by considering three components of food: fat, carbohydrates, and proteins. Fat aids in the absorption of vitamins and minerals and maintains healthy cells at the same time; carbohydrates give energy; and protein strengthens the muscles and makes you feel full. Field said that keeping a good balance in these nutrients will help lessen your cravings and reduce your urge to binge. It also encourages more control over your food intake.

She explained that most fast food burgers usually contain around 300 to 400 calories — coming from the carbohydrates in the bread, protein in the meat, and fat. Comparing it with an order of fries, which contain a lot of fat and carbohydrates but very minimal protein, opting for another burger is a healthier option – it will double your protein consumption and will lessen your fat and carbohydrates intake. Moreover, you will feel more satiated after eating two burgers.

Why fast food is not good for you

Fast food may be an affordable and easy way to satisfy your hunger, but the health risks of eating fast food should not be set aside. Frequently eating fast food can lead to different health conditions such as weight gain, obesity, diabetes and cardiovascular problems.

Health and fitness