Junk Food Diet Lowers Intelligence in Later Life

Most people understand the importance of a well balanced diet including the minimum daily requirements of vitamins and minerals to prevent chronic disease. These critical cofactors of life are repeatedly shown to promote health and prevent a myriad of chronic diseases from diabetes and dementia to heart disease and cancer.

The impact of proper nutrition on a child`s developing brain is brought to light in a study published in the British Medical Journal. A processed food diet packed with sugar, fat and excess salt can lower IQ in early childhood, while eating a diet filled with healthy natural foods providing a full compliment of vitamins and nutrients is shown to benefit cognitive development.

Junk Foods Directly Lower Child IQ

The study results were based on the Avon Longitudinal Study of Parents and Children involving 14,000 children born in 1991 and 1992. Based on parent questionnaires, children were placed into one of three dietary groups based on eating patterns: `processed’ including excessive fats, sugars and salt, `traditional` based on high quantities of meats and vegetables and `health-conscious` that stressed salads, fruits, vegetables, rice and pasta.

IQ was measured at the age of 8 ½ using the standardized Wechsler Intelligence Scale for Children. Researchers found that children eating the most processed food diet at age 3 scored 1.67 IQ points lower for each 1 point increase in dietary pattern score. Similarly, those eating the most healthful diet scored 1.2 IQ points higher for every 1 point improvement in dietary pattern score. Diet was found to have no effect on IQ score after the age of 4 years.

This study underscores the importance of proper diet on the developing brain. Prior research has shown an association between early childhood diet and later behavior and school performance. The research authors noted "This suggests that any cognitive/behavioral effects relating to eating habits in early childhood may well persist into later childhood, despite any subsequent changes (including improvements) to dietary intake".

Proper Nutrition Improves Brain Development and Cognition

The brain is growing at an accelerated rate during the first three years of life, and scientists have observed that head growth during this time is linked to intellectual ability. Clearly a diet filled with processed and ined foods that have been stripped of most natural nutrients during these formative years stunts normal brain growth and the development of the critical neural network that are essential to higher brain function and learning.

Researchers concluded "It is possible that good nutrition during this period may encourage optimal brain growth." Starting infants and children on a natural diet early in life is one of the most important lifestyle habits we can teach our children. The diet they become comfortable eating during these early years will help them to develop optimally and avoid the many diseases that plaque adults throughout life.

Increased Dietary Fiber Consumption Dramatically Lowers Risk of First Stroke Event

Incidence of stroke in the US and western cultures continues to grow at a staggering rate as it takes the lives of nearly 150,000 Americans each year, making this debilitating illness the fourth leading cause of preventable death. Closely aligned with heart disease and other vascular disorders, stroke is the result of several key modifiable lifestyle factors including smoking, lack of regular exercise and poor dietary choices that promote arterial hardening and blood clots that circulate until they reach a narrowed artery, wreaking permanent disability or death.

Dietary Fiber Improves Blood Lipids and Removes Excess Fats to Lower Stroke Risk

A research team from the University of Leeds in the UK has published the result of a study in the American Heart Association journal, Stroke that explains how taking steps to include more fiber in your diet could help to protect you from suffering a stroke. The study team leader, Dr. Diane Threapelton noted “Most people do not get the recommended level of fiber, and increasing fiber may contribute to lower risk for strokes… we must educate consumers on the continued importance of increasing fiber intake and help them learn how to increase fiber in their diet.

The recommended daily intake for fiber is currently set at 25 grams, yet most people eat less than 10 grams due to the high number of calories consumed from an increasingly ined diet. Food processing removes most nutrients and fiber from foods, while fortifying with added sugars, fats and flavorings to prompt immediate taste satisfaction. Dietary fiber (soluble and insoluble) comes from plants, a critical food source that is grossly lacking in many western diets.

Dramatically Lower Stroke Risk by Including Ten Daily Servings of Fiber

Scientists focused on eight large-scale studies published over a 22 years span that assessed the impact of diet on both ischemic (caused by a blood clot) and hemorrhagic (caused by blood vessel leakage) stroke. After adjusting for risk variables such as smoking and age, the researchers found that for every seven gram increase in fiber consumed daily, risk of first time stroke goes down by seven percent. You would need to consume 6 to 8 servings of grains and 8 to 10 servings of vegetables and fruits daily to yield 25 grams of fiber.

Dr. Threapelton concluded““Greater intake of fiber-rich foods such as whole-grains, fruits, vegetables and nuts are important for everyone, and especially for those with stroke risk factors like being overweight, smoking and having high blood pressure.” Top sources for dietary fiber include nuts and seeds, legumes, oats, the pulp of some fruits, broccoli and carrots. Eliminating ined convenience foods will allow you to incorporate sufficient fiber from natural sources to significantly lower the risk for a first stroke event.

Exercise Lowers Risk Of Lung And Colorectal Cancer Among Middle Aged Men

New research conducted by researchers at the University of Vermont reveals that middle-aged men who engage in a lot of cardiovascular exercise are at a reduced risk of suffering from lung and colorectal cancer. In addition, those who exercise are less likely to die from prostate cancer (although their risk of contracting the disease remained the same).

According to the lead author of the study, Susan Lakoski, MD, assistant professor of medicine at the University of Vermont: "While poor fitness is already known to predict future cardiovascular disease, this is the first study to explore fitness as a marker of future cancer risk prognosis.

This finding makes it clear that patients should be advised that they need to achieve a certain fitness level, and not just be told that they need to exercise. And unlike exercise behavior, which relies on patient self-reporting, fitness can be objectively and accurately measured in a clinical setting."

A total of 17,049 men participated in the study. They each received a cardiovascular fitness assessment from the Cooper Institute at a median age of 50. The test involved walking on a treadmill with a variation of different speeds and elevations. They recorded the mens performance with the ratio of metabolic rate (the rate of energy consumption), known as metabolic equivalents or METs.

The team divided the participants into different groups based on their level of fitness. The researchers then analyzed their medical histories to determine whether they had developed either lung, colorectal, or prostate cancer.

In this study, men who were in their 40s who achieved 13.5 minutes in the fitness test belonged to the lowest quintile for fitness as well as men in their 50s who achieved less than 11 minutes.

During the follow-up period of 20 to 25 years, a total of 2,332 men were diagnosed with prostate cancer, 277 were diagnosed with lung cancer and 276 were diagnosed with colorectal cancer.

They adjusted the results of the study for factors such as BMI, smoking habits and age.

The risk of lung or colorectal cancer decreased by 68 and 38 percent among men who were the most physically fit and active compared to those who were not active at all.

The researchers found that physical activity did not have any effect on the rate of prostate cancer diagnosis.

Although its been shown that exercise can reduce the risk of dying from prostate cancer. Previous research has indicated that men with prostate cancer who exercise vigorously have a notably reduced risk of dying from the disease compared to other diagnosed men.

Men who were physically fit at the time they developed cancer had a much higher survival rate and lower risk of dying from the cancers compared to men who were not fit. In fact, a 1MET increase in fitness was associated with a 14 percent reduced risk of dying from the cancer, as well as a 23 percent reduced risk of dying from cardiovascular disease.

In addition, the researchers noted that patients who werent fit yet not obese were still at an increased risk of cardiovascular disease (CVD), suggesting that people should be aware that fitness also impacts risk.

Exercise has been shown to have huge beneficial effects on people diagnosed with cancer and its also been found to help minimize the risk recurrence, or another cancer developing.

Consuming Omega 3 Fats from Fish and Supplements Lowers Mortality by One Third

Health researchers have known for some time that eating fish regularly provides health benefits to help protect against cardiovascular disease, stroke and overall mortality. The primary long-chain fats, DHA and EPA have been shown to improve innate immune response by stimulating the effectiveness of B cells to lower systemic inflammation. Until recently, scientists have not been able to determine the impact of omega-3 fats on risk reduction for specific diseases or decline in mortality.

Researchers from the Harvard School of Public Health and the University of Washington, publishing the results of a study in the Annals of Internal Medicine have found that older adults who have higher blood levels of omega-3 fatty acids, commonly found in fatty fish and seafood, may be able to lower their overall mortality risk by as much as 27 percent and their risk of dying from heart disease by about 35 percent. Older individuals with the highest levels of omega-3 fats in their blood lived an average of 2.2 years longer than those with lower levels.

Eating Fatty Fish or Fish Oil Supplements Dramatically Lowers Risk from a Fatal Heart Attack

The study is regarded as the first to assess how serum blood levels of DHA and EPA omega-3 fats relate to total mortality and specific causes of mortality in a general population. Study author, Dr. Dariush Mozaffarian commented “Although eating fish has long been considered part of a healthy diet, few studies have assessed blood omega-3 levels and total deaths in older adults… our findings support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.”

To conduct their study, researchers examined sixteen years of data from about 2,700 U.S. adults, aged 65 or older, who participated in the Cardiovascular Health Study. All participants were healthy at the start of the study, and during follow up each had blood drawn, underwent physical exams and diagnostic testing, and were questioned about their health status, medical history, and lifestyle. Blood samples were tested for all omega-3 components (DHA, EPA and DPA) at the study outset and during follow up.

Eat Fatty Fish Three Times a Week or Supplement Daily to Slash Hear Disease Risk Factors

After adjusting for demographic, cardiovascular, lifestyle, and dietary factors, the scientists found that all three fatty acids combined were associated with a significantly lower risk of mortality (27 percent). When broken down by type, the researchers found that high DHA blood levels were associated with a 40 percent reduction in death from coronary heart disease. EPA and DPA were most strongly linked with lowered risk for stroke death and EPA significantly reduced non-fatal heart attack risk.

The team determined that the largest benefit was increasing omega-3 fat intake from a very low level to 400 mg per day. Dr. Mozaffarian concluded “The findings suggest that the biggest bang-for-your-buck is for going from no intake to modest intake, or about two servings of fatty fish per week.”Past research studies have determined that all individuals with no risk factors for heart disease should consume fatty fish three times per week or supplement with 1,200 mg fish oil daily. Those with multiple risk factors should increase intake to 2,400 mg combined EPA/DHA daily to minimize heart disease risk and extend lifespan.

Diabetes Management Lowers the Hazards of Health Complications

When insulin production is inadequate and fails to meet the bodys demand or when the body cells become resistant to insulin, glucose is left behind in blood, it accumulates and the levels rise, leading to diabetes. The previous is the case of Type1 diabetes and the second is the case of Type2 diabetes. Sedentary urban life style with less physical activity and processed and flavored food items at easy reach encourages diabetes.
Heredity, stress, over-weight, over-eating, over- consumption of glucocorticoids, nutritional deficiencies, some other disease affecting pancreas and interfering with insulin secretion are other factors leading to diabetes.

Symptoms

1. Increased urination
2. Increased hunger
3. Increased thirst
4. Rapid weight loss
5. Fatigue
6. Irritability
7. Poor concentration
8. Slow wound healing
9. Itching around genitals
10. Yellowish urine with a sweet, acidic odor
11. Blurred vision

Diabetes management tips and guidelines

Following are some effective tips and guidelines to manage diabetes and control blood sugar levels. With proper dietary planning and making some modifications in lifestyle, one can considerably manage diabetes.

1. Dietary planning - A diabetic should be cautious about the diet he or she is taking. An effective diet plan is to be chalked out keeping in mind the nutritional value of foods consumed. Simple sugars in sweets, candies and sodas increase glucose levels, refined, flavored and over-processed food also do the same. Thus such items are to be avoided. Saturated fat rich food items like meat and dairy product give a fillip to cholesterol. Thus should be avoided. The patient must steer clear of white sugar, fried food, creamy sauces and gravies for the same reason.

2. It is advisable to include lots of fresh vegetables like spinach, lettuce, cabbage, turnips, carrots, dandelions in diet. These vegetables may be served as salads. Intake of citrus fruits should be raised for they impede obesity. Fiber based food items like barley, black beans, kidney beans, oats, whole grains, nut megs and cereals are very essential, for they lower the intestinal absorption of glucose. The patient should eat meals at a fixed time and should never skip meals.

3. Adopting healthy habits - Patient should keep away from smoking and alcoholism, try to remain active throughout the day and get a sound sleep at night.

4. Adopting stress-relief methods - The patient should not keep the stress locked up within him or herself; rather should give an outlet to anxiety by talking it out with others. The patient should have a positive outlook towards life and practice meditation and deep breathing for stress relief.

Article by : Dr Andrew Napier

Article Source : Diabetes Management Lowers the Hazards of Health Complications