Mealtime Approach for Individuals with Dementia

Malnutrition and dehydration are common among those living with dementia; studies have shown that up to 45 percent of those living with dementia experience poor food intake and subsequent weight loss. Malnutrition and dehydration can negatively impact quality of life, but new research shows taking a different approach to mealtimes can help.

In this study, the research team reviewed and assessed the effectiveness of 56 interventions aimed to improve or maintain the food and drink intake among more than 2,200 people with dementia. The team reviewed various intervention methods including changing the color of eating utensils, increasing exercise, playing music, family-style eating and boosting the social aspect of eating. In addition, the researchers looked at whether education for caregivers and behavioral interventions, such as giving encouragement for eating, would have a positive impact.

There were no clearly effective or ineffective interventions identified. The interventions that proved promising included having family-style meals, social interaction during meals, longer mealtimes, music during mealtime and having snacks available throughout the day. While more research is needed to confirm these results, it is evident that there are many elements to consider when feeding individuals with dementia.

Bottom Line: Malnutrition and dehydration can negatively impact the quality of life for those suffering with dementia. While there isn’t a one-size-fits-all intervention, social interaction, engagement, meal patterns, meal timing and atmosphere can all play a role in the nutritional well-being and the quality of life for those suffering with dementia or cognitive decline. If you are caring for a loved one with dementia, make sure meals are served in a calming atmosphere with music, provide access to snacks, extend meal times and offer social interaction during meals. 

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Consistent Sleep Patterns Cut Calories

Poor lifestyle habits during childhood often continue into adulthood. Evidence shows that obese children are seven times more likely to become obese adults compared to normal weight children. Obese children are also at an increased risk of insulin resistance and metabolic syndrome. While an unhealthy diet and lack of exercise can lead to weight gain and excess abdominal fat, research indicates poor sleep habits can contribute to the problem.

A recent study examined data from 324 adolescents who participated in the Penn State Child Cohort examination and investigated the association between objectively measured habitual sleep duration (amount of time asleep), habitual sleep variability (variability in sleep schedule), and energy and snack intake in adolescents. Participants were required to complete the Youth/Adolescent Food Frequency Questionnaire to obtain the daily average total calories, protein, fat and carbohydrate intake. In order to measure sleep, each member wore an activity device on their non-dominant hand to track sleep duration over eight consecutive nights. The average sleep duration from the seven-night span was used for habitual sleep duration and any variation was used for habitual sleep variation. Abdominal fat was also measured.

The results showed that increased sleep variability was associated with higher energy intake, particularly from carbohydrates and fats. For example, with a one-hour increase in sleep variability there was a 170 calorie increase in total daily caloric intake. Higher sleep variability was also associated with increased snack consumption after dinner.

Bottom Line: Healthy habits begin during childhood. Maintaining a regular sleep pattern promotes mental and physical well-being for children and adults. Try setting a goal for your whole family at the beginning of the week to keep a reasonable bedtime. Promote a restful environment by turning off all electronics, making sure the room is dark and setting a comfortable temperature. Thirty minutes before bedtime, try calming activities with your kids such as simple yoga poses, stretching or reading.

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Manage Your Weight with Yogurt

Yogurt and other dairy products have recently been making quite the buzz in the world of health and nutrition. One day you might hear that full fat milk and high sugar yogurts contribute to obesity, while the next day you hear they are the key to maintaining a healthy weight. The truth is that yogurt itself might be unique from other dairy products and, depending on which kind you choose, could be quite beneficial to your health.

A team of researchers summarized a number of studies that demonstrated the benefits of yogurt. Yogurt is processed differently than milk and cheese; nutrients like B vitamins, protein, riboflavin, calcium, potassium, magnesium and zinc are all more heavily concentrated in yogurt than in other forms of dairy. Studies showed that those who eat yogurt on a regular basis tend to have an overall healthier diet than those who do not consume yogurt. Yogurt also contains probiotics, which research shows may play a major role in healthy digestion and immunologic function.

Several previous randomized control trials demonstrated how yogurt influences weight loss. In one study, researchers divided 34 obese participants into two groups: the intervention group consumed a 6-ounce serving of yogurt three times a day while the control group consumed a 6-ounce gelatin placebo three times per day. Both groups followed a calorie-restricted diet. The yogurt intervention group experienced a 33 percent greater weight reduction than the other groups, as well as a 60 percent greater loss of body fat mass.

So what is it about yogurt? Researchers believe it might have to do with the bioavailability of nutrients in yogurt. Calcium, which is also more concentrated in yogurt, may play a role in reducing lipogenesis and overall weight gain. A high protein yogurt is a great filling snack that may help prevent overeating at meals.

Bottom Line: While the benefits of yogurt are still being explored, there’s no shortage of evidence that shows consuming yogurt can promote a healthy weight. It is important to read your labels; fruit-flavored yogurts tend to be high in added sugar. If you’re looking for a filling snack, opt for Greek or Icelandic-style yogurts, which are higher in protein, helping you stay fuller longer. 

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Eat More Beans

We’ve all heard that legumes such as pinto beans, chickpeas and lentils are good for us. Now there is stronger evidence that legumes can help control appetite, reduce cravings and promote weight loss.

Researchers at the Institute of Nutrition and Health Food at Tongji University studied the effects of α-galacto-oligosaccharides (α-GOSs), a prebiotic derivative of legumes, on appetite, fat loss and inflammation in 88 healthy, overweight adult subjects. Individuals were randomly divided into four groups -- a control group that received a placebo, or one of three treatment groups, each receiving different doses of α-GOSs. The doses contained similar amounts of α-GOSs found in ¾ - 2 ¼ cups of beans. The participants drank 250 mL of oolong tea twice per day for two weeks. The treatment group’s tea contained the specific dose of α-GOSs, while the control group drank a placebo tea containing dried glucose syrup. The participants' appetites were measured before and after meals using a visual analog scale that rated hunger, fullness, satiety, desire to eat and prospective consumption. Food intake and measures of fat loss were recorded. Markers of inflammation and levels of abdominal discomfort were also measured.

The researchers found that those who received the α-GOSs had significantly higher levels of satiety and fullness that lasted up to four hours, as well as significantly lower levels of hunger, desire to eat and prospective future consumption of food. In addition, the gut biome of the treatment groups had significantly increased in numbers of Bifidobacteria, a beneficial type of bacteria associated with promoting a healthy weight. Markers of inflammation were significantly lower in the treatment groups as well, and the treatment was well-tolerated by the participants.

Bottom line:  We may one day see effective treatments for obesity using α-GOSs in supplement form. But who needs a supplement when you can get α-GOSs from your food? Enjoying ½ to one cup of legumes per day may help regulate appetite and shift the gut biome toward one that supports healthy weight maintenance.

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Gardening May Enhance Your Health

Feeling down lately? Then it’s the perfect time to plant some veggies. Did you know that growing your own plants can help improve your mental and physical well-being? Community and home gardens were popular during the World Wars to help replenish food supplies and have recently made a comeback in the modern era. New research suggests that urban agriculture encourages local food production, improves access to healthy foods and may enhance your health.

Researchers conducted a study in Baltimore that explored the perceived benefits of community gardening to better understand the variety of factors influencing gardeners’ participation. In-depth group interviews revealed that gardens provide a sanctuary from urban decay while uplifting city neighborhoods. Individuals reported that gardening gives them a sense of pride and fosters a connection with nature. Gardening also benefits the neighborhood and community; gardeners reported enhanced relationships with their neighbors and noted that gardens improve the food environment.

Gardeners reported that participation in community gardening directly enhanced physical health and nutrition with the reward of growing high-quality, fresh food. Most gardeners took pride in the taste and freshness of their own grown foods. Gardening is also a great way to get people up and moving.

Bottom Line: The variety of perceived benefits that gardens provide can serve as a tactic for developing healthy urban environments. Community gardening is one method to help rejuvenate urban environments and provides a way of addressing urban problems such as limited food access, safety and community cohesion. In addition, community gardens nurture physical and psychological well-being, foster community activities and repurpose degraded urban lots.

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Boost Iron Stores and Defeat Iron Deficiency

Iron is an important nutrient for optimal physical performance. It provides energy for movement and has a role in oxygen transport in the blood to our tissues. Iron also helps produce new cells, proteins and hormones when the body is recovering from strenuous exercise. Iron is one of the most common worldwide nutrient deficiencies and female athletes, especially runners, are at a greater risk of iron deficiency.

A recent study involving recreational female runners investigated the effects of consuming iron-rich products. Fifteen female participants completed a six-week dietary intervention study. They were asked to replace their usual bread with iron-rich Teff bread as part of their daily diet. During this period their dietary habits, exercise and performance levels, blood iron levels, and anthropometrics were assessed. Subjects were asked to keep a daily journal of bread consumption to record compliance.

The dietary intervention showed significant improvements in total iron intake and a modest improvement in iron status. Iron storage was positively correlated with changes in dietary iron intake, which suggests the iron stores were increased more in runners who increased their dietary iron intake the most. In addition, total dietary iron and iron stores in the participants increased significantly as a result of the intervention.

Bottom Line: Even a modest increase in dietary iron can provide beneficial effects on storage iron levels. Try incorporating more iron-rich sources into your diet by choosing dark leafy greens such as spinach, kale, lentils and soybeans. Iron absorption is increased when combined with vitamin C-rich foods such as bell peppers, leafy greens, broccoli and citrus fruits. 

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The Key to Reversing Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that are risk factors for cardiovascular disease and type 2 diabetes. These conditions are abdominal obesity, elevated blood pressure, elevated fasting glucose levels, low levels of HDL (good cholesterol) and high levels of triglycerides. Someone with metabolic syndrome will have at least three of these risk factors. Studies show that people with metabolic syndrome who can lose five to ten percent of their body weight may be able to reverse their risk. Because losing weight can be difficult, researchers who recently published in the American Journal of Clinical Nutrition looked for another way to reverse metabolic syndrome.

Their research focused on protein intake—both the type and the quantity. Sixty-two overweight adults were randomly selected to consume modified Dietary Approaches to Stop Hypertension (DASH) diets with differing amounts and types of protein for six months in a controlled-feeding trial. One group ate a diet consisting of 18 percent protein mostly from plant sources, the second group ate a similar 18 percent protein diet mostly from lean animal sources, and the third group ate a 27 percent protein diet mostly from lean animal sources. All diets were controlled to include low levels of saturated fats. Participants were also provided with pedometers and instructed to increase physical activity to at least 10,000 steps per day.

By the end of the trial, all participants lost approximately five percent of their body weight. The prevalence of metabolic syndrome decreased to 50 to 60 percent across the three groups, and improvements were seen in each of the risk components of metabolic syndrome. There was no statistically significant difference among the groups related to protein amount or type, suggesting that weight loss and lowering of saturated fatty acid intake are what are important in the lowering of the risk factors associated with metabolic syndrome.

Bottom Line: When it comes to decreasing your risk of cardiovascular disease and type 2 diabetes, focus on lean protein and following a healthy lifestyle pattern. Weight loss, maintaining a healthy weight, exercising and eating a balanced, heart-healthy diet are the keys to prevention.

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