The Archives of Neurology showed that patient’s eating fish oil supplements at Karolinski Institute in Stockholm Sweden where they examined 174 patients with mild cognitive impairment. They found that there was a significant slower decline after six months in the treated group then in the placebo group. The patients were being treated with EPA 0.6gm and 1.7gm of BHA per day.
This, once again, we know that eating fish three times a day showed patient have half the likelihood of having Alzheimer’s disease; however, it has never really been certain that if supplements will help. This study supports that contention.
The ten count thousand steps a day versus aerobic exercise must be looked at with new light. Ten thousand step idea started in Japan ten years ago and it has really taken off in North America; however, it may not be as good as moderate exercise aerobic program. The average per day three to five thousand steps, two thousand steps equal one mile, ten thousand equaling five miles may be better if one keeps their pulse at a higher rate which does not necessarily occur with the ten thousand steps. The Archives of Internal Medicine note; 30 minutes of walking per day equals ten to twelve miles per week and can prevent weight gain. With looking at the ten thousand steps a day without a doubt it is a great idea to get the people going. But, one should not rest at that and should include a moderate aerobic exercise program in addition.
If you have pre-diabetes, or what we call insulin-resistant diabetes, the statistics are that you have a 75% chance of getting diabetes mellitus within 30 years. If born in the USA, there is one in three chances of getting Type II diabetes at present time with the diet that we have. It is a true epidemic.
You can change your chances of getting it and be in that two-thirds that have it with diet and exercise. First, the risk factors for having pre-diabetes is:
- Knowing your family history or having a family history of diabetes.
- If you are African-American, Latino, or from the Asian Pacific Rim.
- If you developed gestational diabetes, that is diabetes during your carrying a child.
- If you had a baby more than 9 pounds.
- If you have hypertension, hypercholesterolemia, and are overweight, especially with a BMI over 30.
It is important to obtain a glucose tolerance test. If, after two hours of ingestion of the substance they give you, your blood sugar is over 200, you probably have diabetes mellitus. If it ranges between 141-199 you are in the pre-diabetic state. If less than 140, you are normal.
EXERCISE AND FREE RADICALS
I want you to know that there are good and there are bad free radicals. Free radicals, as you remember, are molecules that have a better seeking in an extra electron and are
unstable. However, some of these free radicals are good and they help kill bacteria and other invaders of the body. Also, they tells cells to start or stop making various proteins, which is important. Exercise boosts the good free radicals by creating cells to boost the body’s control and immune system.
CHOLESTEROL AND THE BRAIN
This is from Harvard Medical School March 2007, Men’s Health Watch.
The brain has 2% of the weight of the body, however, contains 25% of total cholesterol. This cholesterol is contained in the myelin or the sheath that covers the nerves. It is both for nutrition and for protection and insulation.
Some statins, that is drugs like Lipitor, Zocor, Crestor, enter the blood brain barrier and others do not. Those that are lipid soluble like Lipitor do, others that are water soluble like Pravachol do not. The brain depends on an enzyme HNG-Coenzyme A reductase to produce cholesterol. Cholesterol, as you know, is very important in the production of hormones, besides the membranes that are around all cells, which are essential for its integrity. Statins inhibit cholesterol production, especially the LDL.
In 1960, Clofibrate was produced that decreased cholesterol; however, was noted to be associated with increased violence and suicide. Recent experience, however, with statins does not bare this out. The MRSIT study evaluated 12,866 patients between 35 and 57 and in this study lowered cholesterol noted a definite decrease in ischemic strokes.
Also, a high HDL noted a decrease in ischemia. There has been 65 trials with over 200,000 patients in a Meta-analysis with statins that showed an overall 18% reduction in ischemic strokes. So statins do seem to protect the brain.
THE NUT CONNECTION
A physician health study with 21,545 men noted 45% decrease in sudden death and a 30% decrease in coronary artery disease by eating nuts.
A Harvard study with 86,016 women between 34 and 59 with a 14 year follow up taking 5 ounces of nuts per week were 35% likely to have heart attacks.
A nurse health study linked increased nut consumption with a considerable decrease in diabetes.
How do nuts help and which nuts should you eat? First, nuts reduce cholesterol, LDL level, walnuts, for instance, have high levels of Omega III fatty oils and believe to work on this basis. Cholesterol education programs study noted a 12% decrease in cholesterol, which equates to a 20-30% decrease risk in coronary artery disease.
It is noted that all Macadamia nuts and almonds show similar results. 2.2 ounces of nuts decrease the LDL by 30%.
The second mechanism of walnuts work, of course, is that they contain high levels of Omega III fatty acids more than any other nut. The third way that they work, of course, is that nuts have arginine that increases nitric oxide, which improves endothelial function. Finally, nuts have mono and poly unsaturated fats and like olive oil contain high levels of vitamin D an antioxidant. Almonds are the higher in this antioxidant.
A word of caution, nuts are high in calories, 9 calories per gram, though one must decrease foods or else gain weight. Once again, almonds are the highest in vitamin E, 7.3mg/ounce, walnuts are highest in poly unsaturated Omega IIIs, 13.4gm/ounce.
Co-Enzyme Q helps the brain. Joel Perlmutter, M.D. Washington University School of Medicine, in bottom line 1/15/05, notes CO-Enzyme Q helps the brain utilize glucose more efficiently. The dose advised is around 1200mg per day.