Eat Mediterranean to Benefit Your Brain

Many studies have shown that the Mediterranean diet can provide heart health benefits. This popularized diet — which emphasizes foods like fresh fruits and vegetables, nuts, whole grains, legumes, fish and olive oil — contributes to heart health by lowering low-density lipoprotein (LDL), also known as “bad” cholesterol levels. But that might not be the only benefit. Researchers recently conducted a review of these studies and found that the Mediterranean diet may improve more than heart health.

More specifically, researchers looked at the long-term cognitive function of elderly populations who had participated in these diet studies. After narrowing it to 18 studies that fit their strict criteria, they noticed that those who more strictly adhered to the Mediterranean diet experienced cognitive health benefits across the board. These elderly populations experienced less cognitive decline and greater improvements in attention, language and memory. These populations also had a decreased risk of developing Alzheimer's disease.

Although the review focused on elderly populations, researchers found that younger populations also benefited from eating this type of diet. Interestingly, the studies spanned worldwide and were not limited to the Mediterranean region, truly emphasizing the health benefits of eating these foods regardless of lifestyle.

Bottom Line: The exact mechanism behind the cognitive benefits of the Mediterranean diet is not known, but research still greatly encourages aging populations to follow this dietary pattern to prevent the development of Alzheimer’s disease or dementia. If you’re thinking about making the transition, try including two servings of fatty fish (such salmon, tuna or mackerel) to your diet each week and switching from butter to extra virgin olive oil when preparing your dishes.

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Thriving from Inside to Out with a Healthy Gut

Many of us know that taking care of our gut leads to better digestive health (think: yogurt commercials). However, more research is beginning to reveal how maintaining a healthy gut flora impacts other body systems.

Our gut flora, also known as the gut microbiome, is the colony of “good” bacteria (probiotics) that live in our digestive tract. Although microscopic, their combined presence is not modest; there are 10 times more bacterial cells in our bodies than human cells, and of those bacterial cells, 100 trillion live in our digestive tract.

The impact these cells have on our overall health is not modest either. Research in germ-free lab environments have shown that animals with less beneficial strains are more susceptible to infection. This is because the “good” bacteria work to fight against the formation of pathogenic bacteria. Recent research also suggests that an imbalance of “good” versus “bad” gut bacteria may influence the development of Crohn’s disease or ulcerative colitis.

Equally fascinating is the relationship that the gut and brain have. There are more neurons found in the gut than in the spinal cord, and the gut’s bacteria produce over 90 percent of the body’s serotonin. These facts have led microbiome research to increase in the field of mental health, with studies suggesting its condition can influence mood, stress and social interaction. Scientists have also postulated the creation of “psychobiotics” that would be used to treat mental disorders.

Finally, recent studies have shown that the presence of certain strains of bacteria in the digestive tract could increase body mass index (BMI) and triglyceride levels, or lower LDL (“bad”) cholesterol levels. All of these factors can influence the risk for developing cardiovascular disease.

Bottom Line: People now have more than one reason to show some love to their gut. If yogurt isn’t your preference, you can choose other fermented foods to increase your intake of probiotics, such as kimchi, kombucha and sauerkraut. If all else fails, talk to your doctor about finding the best probiotic supplement for your body’s needs.

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An Hour a Day May Keep the Doctor Away

Although the phrase “sitting is the new smoking” is a bit sensationalized, it does make a great argument for remaining active in our ultra-convenient, modern world. Inactivity is a dangerous lifestyle factor, greatly increasing the risk of chronic disease and even the risk of an early death. Thankfully, this risk factor is a modifiable behavior.

Some health recommendations for physical activity are to walk 10,000 steps a day or to complete at least 150 minutes of moderate physical activity per week, but can these recommendations undo the damage sitting all day does to our bodies? A recent meta-analysis published in The Lancet looked into this question to determine how much physical activity it would take to reduce these health risks -- if that was even possible.

Thankfully, the results were promising: the analysis concluded that 60 to 75 minutes of moderate intensity exercise (e.g., walking at 3.5 mph) per day was sufficient enough to reduce the risk of early death associated with sitting for over eight hours per day.

On a similar note, a recent study looked at blood glucose levels in sedentary, overweight and obese individuals, particularly those who sit for at least eight hours a day at their job. It was found that those who moved just a little more than average, or even broke up their sitting with standing periodically, saw decreased blood glucose levels throughout the day. The activities implemented during the study included slow walking or pedaling at a treadmill desk or stationary work bike. 

Bottom Line: The gym isn’t the only way to combat the effects of a sedentary lifestyle or the 9 to 5 office job. An hour of walking throughout the day can greatly reduce your risk of chronic disease or early death. Walking to work, at lunch or during meetings is an easy way to increase your steps during the workday.

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New GMO Food Labeling Laws: What to Expect

On July 29th, President Obama signed the Safe and Accurate Food Labeling Act of 2015 into law. This act addresses foods produced with genetic modification, most commonly known as GMOs (genetically modified organisms). Although there is no substantial evidence to support or denounce the safety of genetically modified foods, this act has sparked much controversy in the anti-GMO community, which has nicknamed the legislation the DARK (Denying Americans the Right to Know) Act.

Despite your personal stance on genetically modified foods, every American should be informed about what to expect regarding the newly passed law. Here are some key facts:

1) Within two years after the law is enacted, the US Department of Agriculture (USDA) will create a mandatory bioengineered food labeling program. Currently, there is a widely known non-profit company that conducts their own third-party GMO labeling, called the Non-GMO Project. Critics of the bill are saying that the USDA’s certification process will be much less rigorous than that of the Non-GMO Project in terms of testing and segregation.

2) The newly passed law will override Vermont, Connecticut and Maine’s new laws requiring the labeling of foods produced with genetic engineering. Every state will have to comply with the national labeling standards.

3) Companies will be given a choice about how to label their packages if their products contain GMOs. This may include using text, a symbol, an electronic/digital link (e.g., QR code) or phone number consumers can call for more information. You can find QR code reading apps for your smart phone on the App Store or Google Play.

4) Not all foods made with GMOs will be required to be labeled. For example, animal products produced by animals who were fed genetically modified substances will not have to be labeled as containing GMOs.

Bottom Line: Although the jury is out on the safety of GMOs, it’s never a bad idea to be an informed consumer. Be sure to keep up with the many changes to come with the USDA’s new bioengineered food labeling program.

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