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Category: healthy aging

Published on Leave a comment on Eating Some Mangoes May Help With Facial Wrinkles

As women age, they may try all sorts of things to reduce or prevent facial wrinkles. A recent study from the University of California researchers suggests that eating 1/2 cup (85 g) mangoes four times a week may reduce facial wrinkles in older fair-skinned women. Unexpectedly however, 1.5 cups (250 g) four times a week for 16 weeks had the opposite effect - it increased facial wrinkles!

Why would it have that effect? The researchers thought that probably the carotenoids, flavonoids, and antioxidants in the Ataulfo mangoes had the beneficial skin effect in the 1/2 cup group. [Note: Other fruits also contain these.] But that perhaps the high levels of sugar in the 1.5 cup mango group had a negative effect on the skin ("increased sugar intake may have led to glycation of collagen fibers, thereby disrupting the collagen structure" of the skin).

However, cardiovascular measures were better in the higher mango intake group, such as lower cholesterol and lower blood pressure. Keep in mind though, that only 36 postmenopausal women (between the ages of 50 and 70) participated - so all the results can only be considered "preliminary".

Bottom line: Eat a variety of fruits - they are healthy for you! Research suggests that fruit, in general, is good for the skin. But perhaps eat mangoes in moderation.

From Futurity: Can eating mangoes reduce women's facial wrinkles?

Mangoes, like other orange fruits and vegetables, are rich in beta-carotene and provide antioxidants that may delay cell damage. A new study from researchers at the University of California, Davis, finds eating Ataulfo mangoes, also known as honey or Champagne mangoes, may have another benefit—reducing facial wrinkles in older women with fairer skin. The study was published in the journal Nutrients.

Postmenopausal women who ate a half cup of Ataulfo mangoes four times a week saw a 23 percent decrease in deep wrinkles after two months and a 20 percent decrease after four months.  ...continue reading "Eating Some Mangoes May Help With Facial Wrinkles"

Published on Leave a comment on More Older Adults Are Using Cannabis Products For Medical Problems

What a change from a few decades ago when marijuana use was totally illegal, frowned upon, and viewed as a "gateway drug"! A recent study found that about 15% of older adults reported using cannabis in the past 3 years. Most adults (78%) reported they used it only it to treat medical problems such as pain or arthritis (73%), sleep disturbances, anxiety, and depression.

University of California researchers conducted anonymous surveys of 568 older adults aged 65 years and older at a geriatrics clinic in California. They found that adults using cannabis for the first time after the age of 60  were more likely to apply it topically as a lotion, and not by smoking it or ingesting it as edibles. Three fourths said the products helped them.

A minority used it for recreational purposes by smoking or eating edibles. About half (53%) of cannabis users reported using cannabis regularly on a daily or weekly basis. The researchers pointed out that other surveys at geriatric clinics also showed increased cannabis use in recent years.

From Science Daily: Older adults using cannabis to treat common health conditions

With growing interest in its potential health benefits and new legislation favoring legalization in more states, cannabis use is becoming more common among older adults.  ...continue reading "More Older Adults Are Using Cannabis Products For Medical Problems"

Published on Leave a comment on Some Intense Exercise Is Beneficial For The Brain

Exercise is good for memory and the brain. University of Geneva researchers found that even one short bout of moderate or intense exercise improves memory and acquisition of new motor skills.

In a well-designed study, 15 healthy volunteers exercised intensely for 15 minutes, moderately for 30 minutes, or rested, and were given various tests both before and after exercising. They found that exercise had beneficial effects on the hippocampus of the brain, and that physical exercise improves some types of memory. The hippocampus plays a critical role in learning and memory.

Intense physical exercise improves memory functions by increasing neural plasticity in the hippocampus. [Note: increasing plasticity of the brain is good.] The findings of this study match earlier animal research, in that "a single session of physical exercise has been shown to boost anandamide (AEA), an endocannabinoid known to promote hippocampal plasticity".

The researchers felt that this study provided additional evidence that physical exercise could possibly prevent cognitive decline as people age. Typically some cognitive decline, along with a reduction in brain volume, occurs in the aging brain, so slowing down or preventing cognitive decline is desirable. Bottom line: Get out and move, move, move for brain health! By the way, all physical activity is better than no activity.

From Medical Xpress: Sport and memory go hand in hand

If sport is good for the body, it also seems to be good for the brain. By evaluating memory performance following a sport session, neuroscientists from the University of Geneva (UNIGE) demonstrate that an intensive physical exercise session as short as 15 minutes on a bicycle improves memory, including the acquisition of new motor skills. ...continue reading "Some Intense Exercise Is Beneficial For The Brain"

Published on Leave a comment on Eating More Fruits and Berries Lowers Risk of Dementia

A recent study found that eating higher levels of foods with flavonoids (e.g. berries, apples, and tea) may lower the risk of later development of Alzheimer's disease and other age-related dementias.

Since currently there are no effective drugs that prevent or actual medical treatments for dementia, it is great that what a person eats (the dietary pattern) long-term may be protective. Something we can do to lower our risk for Alzheimer's disease and other dementias!

Tufts University researchers followed 2801 persons (50 years and older) for 20 years and found that those with the lowest intake of flavonoid rich foods (especially 3 flavonoid classes: flavonols, anthocyanins, and flavonoid polymers) had a 20 to 40% higher chance of developing Alzheimer's disease and other dementias, when compared to those eating the most flavonoid rich foods. [Note: The lowest intake group averaged  about 1 1/2 apples, but no berries or tea per month.]

Flavonoids are naturally occurring bioactive pigments, of which there are 7 types, that are found in plant-based foods. Some good sources of different types of flavonoids include berries & red wine (anthocyanin rich), onions & apples, pears (flavonol rich), citrus fruits and juices, teas, dark chocolate, parsley, celery,and soy products.

Eating a variety of fruits and vegetables appears to be best for health benefits. There is no one super-food. Other studies also find that the Mediterranean diet, which emphasizes fruits and vegetables (thus flavonoid rich), may reduce the risk of cognitive decline and dementia, including Alzheimer's disease.

Why are flavonoid containing foods protective, specifically "neuroprotective"? Studies suggest that they do the following: antioxidant effects, protect neurons from neurotoxins and combat neuroinflammation, and favorable changes in brain blood flow,

Excerpts from Science Daily: More berries, apples and tea may have protective benefits against Alzheimer's

Older adults who consumed small amounts of flavonoid-rich foods, such as berries, apples and tea, were two to four times more likely to develop Alzheimer's disease and related dementias over 20 years compared with people whose intake was higher, according to a new study led by scientists at the Jean Mayer USDA Human Nutrition Research Center on Aging (USDA HNRCA) at Tufts University.  ...continue reading "Eating More Fruits and Berries Lowers Risk of Dementia"

Published on Leave a comment on Flu and Pneumonia Vaccinations Linked To a Lower Alzheimer’s Disease Risk

Could our risk of getting Alzheimer's disease be lowered by something as simple as getting flu and pneumonia vaccines? Two large observational studies suggest just that.

The studies, which were presented at this year's Alzheimer's Association International Conference (AAIC), found that: getting a flu vaccine (with more than one flu shot over the years even better), getting the flu vaccines at a younger age, and additionally getting the pneumonia vaccine between the ages of 65 and 75 years were all associated with a lowered risk of Alzheimer's disease. It's as if they somehow were brain protective.

Excerpts from Medscape: Flu, Pneumonia Vaccination Tied to Lower Dementia Risk

Vaccinations against influenza and pneumonia may help protect against Alzheimer's disease (AD), two large observational studies suggest.

In a cohort study of more than 9000 older adults, receiving a single influenza vaccination was associated with a 17% lower prevalence of AD compared with not receiving the vaccine. In addition, for those who were vaccinated more than once over the years, there was an additional 13% reduction in AD incidence.  ...continue reading "Flu and Pneumonia Vaccinations Linked To a Lower Alzheimer’s Disease Risk"

Published on Leave a comment on Diets High In Protein Are Beneficial For Health

What you eat is all important for health. A recent study found that eating higher amounts of protein, whether animal or plant protein,  were associated with lower rates of death (from any cause). Eating a diet high in plant protein appeared to be especially beneficial, and was associated with both a lower risk of death (all cause mortality) and deaths from cardiovascular disease. Higher protein intakes, whether animal, plant or combined, were not associated with rates of death from cancer.

The research, which was an analysis of 32 studies, found there was a dose-response association between intake of plant protein and risk of death (from any cause) - the more plant protein in the diet, the lower the risk of death.

What foods are high in plant protein? Legumes (beans,lentils, peas ), whole grains, and nuts. Bottom line: Eat more protein, especially plant protein, for your health. [And this means real foods, not supplements!]

From Science Daily: Diets high in protein, particularly plant protein, linked to lower risk of death

Diets high in protein, particularly plant protein, are associated with a lower risk of death from any cause, finds an analysis of the latest evidence published by The BMJ today.  ...continue reading "Diets High In Protein Are Beneficial For Health"

Published on Leave a comment on Chocolate Appears to Be Good For the Heart

It is great to find a good news study these days, and this one is especially good news for chocolate lovers. Researchers reviewed 6 large studies from the last few decades and found that chocolate consumption more than once a week is associated with a reduced risk of coronary artery disease (CAD).

Coronary artery disease is the hardening and narrowing of the arteries that supply blood to the heart, and is caused by plaque buildup (cholesterol deposits) on the wall of the arteries.

The researchers think that chocolate could be "cardioprotective" (heart-protecting) because of the nutrients in chocolate, all of which have been found to have beneficial health effects in other studies. These are flavanols, polyphenols,  methylxanthines, and stearic acid. In this study they did not address the issue of types of chocolate (dark, milk) or whether eating chocolate more frequently (e.g. daily) is even better.

In recent years, other studies of chocoalte have found not only cardiovascular benefits, but that it also reduces inflammation, and that there are dose-dependent (the more chocolate, the better) improvements in cognition, attention, and memory.

From Science Daily: Chocolate is good for the heart

Eating chocolate at least once a week is linked with a reduced risk of heart disease, according to research published today in the European Journal of Preventive Cardiology, a journal of the European Society of Cardiology (ESC). ...continue reading "Chocolate Appears to Be Good For the Heart"

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Published on 2 Comments on Is A Daily Glass Of Alcohol Good For The Brain?

Great news for those who enjoy a glass of wine or beer every day! A large study found that light to moderate drinking among middle-aged to older adults may preserve brain function as they age. Over a 10 year period, those who drank a drink or two a day tended to have better test scores in a series of tests that measured cognitive functioning.

Normally there is some cognitive decline as people age. But researchers found that low to moderate drinking (less than 8 drinks per week for women and less than 15 drinks for men) was associated with consistently higher mental functioning and slower rates of cognitive decline (when compared to those who never drank or drank more). They found that these associations were similar for both men and women, but stronger among white participants than black participants.

Just keep in mind that while this and other studies find cognitive benefits from drinking alcohol (in humans and mice), other studies find harms from drinking alcohol, specifically increased risk of many cancers.

From Science Daily: Light drinking may protect brain function

Light to moderate drinking may preserve brain function in older age, according to a new study from the University of Georgia.  ...continue reading "Is A Daily Glass Of Alcohol Good For The Brain?"

Published on Leave a comment on Try Not To Eat Dinner Close To Bedtime

Eat dinner earlier, not later. A small study looked at the time dinner was eaten and the interval to bedtime. They found that eating a late dinner affects the metabolism negatively: blood sugar levels were higher, and the amount of ingested fat burned was lower, when compared to those eating an earlier dinner. Dinner was the same foods, just eaten at 2 different times.

The 20 young, healthy participants ate dinner at either 6 pm or 10 pm, and bedtime was at 11 pm. According to the results of the study, eating a late dinner alters metabolic markers during sleep in a way that could lead to obesity or diabetes. "The peak glucose level after late dinner was about 18% higher, and the amount of fat burned overnight decreased by about 10% compared to eating an earlier dinner."

This adds to evidence suggesting that the time meals are eaten can influence the development of obesity and metabolic syndrome. Sleep lowers the metabolic rate. Other studies have also found that eating earlier is better than later: for example, weight loss is greater in those eating the main meal of the day earlier rather than later.

The weird thing was, these effects were found even though the early dinner group was given a 200 calorie snack at 10 pm. So it's not like they had zero calories after their 6 pm dinner. (The late dinner group ate the same snack at 6 pm.) Based on these findings, I wonder how much better the metabolic markers would have been if zero calories were eaten after the 6 pm dinner?

From Science Daily: People who eat a late dinner may gain weight

Eating a late dinner may contribute to weight gain and high blood sugar, according to a small study published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism.  ...continue reading "Try Not To Eat Dinner Close To Bedtime"

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Published on 1 Comment on Kidney Function Normally Deteriorates As We Age

Normal aging. We all wonder what happens in normal aging, and now a large study confirms what many already thought: kidney function deteriorates as a normal part of aging. It's not an illness, it's normal.

The international study found that whether a person is healthy or has some existing problems doesn't matter - the kidneys normally deteriorate as we age. Just quicker and with more loss in some people, and more so in those with illnesses such as diabetes. Yup, normal aging is tough.

From Medical Xpress: Kidneys deteriorate with age, regardless of health

An international study carried out on nearly 3000 people in Norway, Germany and Iceland shows that human kidney function deteriorates with age regardless of the presence of other diseases. The results from the study have recently been published in the Journal of the American Society of Nephrology (JASN). To discover how kidney function progresses, the researchers examined the kidney function of a group of people between the ages of 50 and 70, and two groups of people between the ages of 70 to 95.  ...continue reading "Kidney Function Normally Deteriorates As We Age"