A report published online on January 22, 2014 in the journal Neurology® reveals an association between higher levels of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and greater brain volume in older age. “These higher levels of fatty acids can be achieved through diet and the use of supplements, and the results suggest that the effect on brain volume is the equivalent of delaying the normal loss of brain cells that comes with aging by one to two years,” commented lead author James V. Pottala, PhD, of the University of South Dakota in Sioux Falls.

 “This study thus adds to the growing literature suggesting that higher omega-3 fatty acid tissue levels, which can be achieved by dietary changes, may hold promise for delaying cognitive aging and/or dementia.”

The study included 1,111 participants in the Women’s Health Initiative Memory Study, which was a subset study of subjects enrolled in the Women’s Health Initiative. Subjects were between the ages of 65 to 80 years upon enrollment. Blood samples were analyzed for red blood cell fatty acid levels and magnetic resonance imaging was conducted a median of eight years later to evaluate brain volume.

Having a higher blood level of EPA combined with DHA was associated with larger total brain volume and hippocampal volume at the time of the MRI scans. (The hippocampus is an area of the brain involved with learning.)

“In this cohort of postmenopausal women, lower red blood cell EPA plus DHA levels correlated with smaller total and hippocampal brain volumes, the former being an indication of cognitive aging and the latter being centrally involved with Alzheimer’s disease pathology,” Dr Pottala and his colleagues conclude. “This study thus adds to the growing literature suggesting that higher omega-3 fatty acid tissue levels, which can be achieved by dietary changes, may hold promise for delaying cognitive aging and/or dementia.”

An article published online on October 30, 2013 in the American Journal of Clinical Nutrition reports a protective effect for the Mediterranean diet against the risk of premature death from all causes in cardiovascular disease patients. The diet, which is characterized by a relatively high amount of fruit and vegetables, legumes, nuts, fish and monounsaturated fatty acids, and a lower intake of sugar, refined carbohydrates and starches, and meat products, has been associated with several long-term benefits, including protection against cardiovascular disease, however, its effects in individuals with established disease had not been well studied.

These results are of interest because they show that a healthy diet can still be beneficial at an advanced stage of the atherosclerotic process and that following a Mediterranean-style diet pattern may be of benefit for populations outside the Mediterranean area.

The current study included 6,137 men enrolled in the Health Professionals Follow-Up Study initiated in 1986 and 11,278 women participating in the Nurses’ Health Study established in 1976. Subjects in the current study were limited to those who had experienced a nonfatal cardiovascular event, including heart attack, stroke, angina, or coronary bypass or angioplasty. Dietary questionnaire responses provided by the participants in 1980, 1984, 1986, 1990, 1994, 1998, 2002 and 2006 were used to score adherence to the Mediterranean diet.

“A Mediterranean-style diet pattern was associated with a reduced risk of mortality in men and women with cardiovascular disease,” the authors conclude. “These results support the adoption of a Mediterranean-style diet in patients with cardiovascular disease to prevent premature death.”

Over a median follow-up period of 7.7 years, 1,982 deaths occurred among the men. Among the women, 1,468 deaths occurred over a 5.8 year median. Pooled analysis of the subjects revealed a 19% lower risk of death from any cause among those whose adherence to the Mediterranean diet was among the top one-fifth of participants in comparison with those whose adherence was among the lowest fifth. Among those in the top fifth, the risk of dying from cancer or heart disease was 15% lower than those whose diet adherence was lowest, and the risk of death from other causes was 21% less than the risk experienced by those in the lowest group.

Sufficient sleep reduces the risk of cardiovascular disease, a study published in July 2013 reports. The National Health Interview Survey found that nearly 30 percent of adults reported an average of six hours of sleep or less per day.

In addition to the four traditional healthy lifestyle factors, sufficient sleep decreased the risk of cardiovascular disease by 65 percent and reduced the risk of a fatal cardiovascular event by 83 percent.

The study authors concluded, “Sufficient sleep and adherence to all four traditional healthy lifestyle factors was associated with lower cardiovascular disease risk. When sufficient sleep duration was added to the traditional lifestyle factors, the risk of cardiovascular disease was further reduced.”

The investigators evaluated 8,128 men and 9,759 women aged 20-65 years without cardiovascular disease at the beginning of the study. The subjects completed questionnaires regarding physical activity, diet, sleep, smoking status and alcohol consumption. The researchers evaluated the data for healthy lifestyle factors, including sufficient physical activity of 3.5 hours per week or greater (such as cycling or sports), a healthy diet determined as a Mediterranean Diet Score of 5 or greater, moderate alcohol consumption of one or more beverage per month, non-smoking and sufficient sleep duration of seven hours or greater. The researchers followed the subjects for 10-14 years to assess the development of cardiovascular disease and mortality.

 
During the follow-up period, 607 cardiovascular disease events occurred, including fatal cardiovascular disease events, non-fatal myocardial infarction (heart attack) and stroke, of which 129 were fatal events. Those people who met the criteria for the four traditional healthy lifestyle factors—sufficient physical activity, a healthy diet, moderate alcohol consumption and non-smoking—had a 57 percent lower risk of cardiovascular disease and a 67 percent lower risk of fatal cardiovascular disease compared to the subjects with none or one of the healthy lifestyle factors.

Stress – A Modern Epidemic

Our modern lifestyles may be contributing to many health complaints commonly seen today. Many of us experience some form of stress; 9 out of 10 Australians report being stressed and 41% of people feel they experience unhealthy levels of stress. Stress and the body’s response to it can affect people in different ways. Small amounts of stress that are easily resolved can help to keep us motivated and achieve our goals. The difference with long term or chronic stress is that it can affect the whole body in a negative way.

Looking for the ‘Off’ Button

Stress can affect each of us differently. Perhaps you are suffering from anxiety, feeling worried, depressed or irritable; even feeling exhausted and overwhelmed can indicate you are under stress. As well as affecting your ability to cope, stress may also be causing a disruption to your health. When under stress for a length of time, you may be more susceptible to tension headaches, high blood pressure, frequent colds and flus, digestive disorders or a worsening of an existing condition. So you can see, there are many reasons why it is so important to manage your stress now, before it starts impacting your health and wellbeing.

How Resilience Begins

Some people seem to deal with stress better than others. That doesn’t mean that the rest of us need to continue suffering. The ability to increase your resilience to stress is something that can be learned and helped with key supplements, combining specific ingredients to support your body’s individual stress response system.

Dis-Stressed to De-Stressed

Go from ‘dis-stressed’ to ‘de-stressed’ with the help of herbs and nutrients:

• Rhodiola and withania are ‘adaptogen’ herbs which enhance the body’s resilience to stress. Rhodiola has been shown to reduce both physical and mental fatigue during times of stress. Withania can reduce the stress hormone cortisol via its effect on the adrenal glands, thereby having a protective effect in chronic stress.

• The herbs, passionflower, zizyphus and magnolia have been traditionally used in Western medicine for reducing stress, anxiety, insomnia and nervous tension.

• St John’s wort is well-known for supporting healthy mood and protecting against the effects of stress.

• Magnesium, glutamine and B vitamins are used in abundance during times of stress, when the body’s requirement for these key nutrients is increased. Magnesium assists in muscle relaxation and calms the nervous system

Lifestyle Tips to Help Manage Stress

Managing your stress is essential for long term health and vitality. With the support of your Practitioner, a variety of stress relief techniques can be introduced, in conjunction with a healthy eating plan to help you stress less. These may include:

1. Exercise: Daily movement is essential for brain health. Aerobic exercise including running, swimming or walking is proven to decrease stress hormones.

2. Enjoy the benefits of spending some time in the sun. Being in nature for 30 minutes per day can help reduce stress hormones and assist recovery after a stressful situation.

3. Meditation and/or yoga can help to increase relaxation whilst benefiting not just the mind, but also the body. Learning to unwind is important for reducing stress.

4. Favourite pastime: create time for YOU! Do something that you love, like listening to music, enjoying a candle lit bath, watching a movie, or starting a creative project – these fun activities can help you become more tolerant of everyday stress.

5. Get creative and express yourself in as many different ways as feels good; singing, dancing, and art projects are but a few ways to do this.

6. Eat seasonally, fresh and organic as much as possible. Include protein at every meal with a variety of fruit and vegetables.

7. Include good fats such as omega 3s from fish, nuts and seeds, and olive oil to help with brain health and mood regulation.

8. Drink plenty of water, a minimum of eight glasses per day and avoid excessive alcohol, caffeine, sugar and salt.

Stress Less for Good Health

Our modern lifestyle is inescapable. The stress of it however, is manageable. You can become more resilient to the symptoms and long term effects of stress through the aid of individualised lifestyle and dietary changes, together with key natural medicines. Supporting a healthy stress response will allow you to feel more energised, resilient and ready to tackle life, so you can maintain the state of health and wellness that you deserve.