Go Nuts!

Daily consumption of a handful of nuts (28g) is associated with reduced risk of cancer, diabetes and cardiovascular disease.   Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies   Background Although nut consumption has been associated with a reduced risk of…

Food Nutrition: The Phenol Explorer

Polyphenols are a class of micronutrients associated with beneficial health effects including positive changes to gut microbiome and “protection against development of cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases.” The Phenol Explorer is a web-searchable database that can be accessed to explore the polyphenol contents in foods. “Phenol-Explorer is the first comprehensive database on…

Weekly Grocery Adverts Offer Up Unhealthy Choices

In short, the foods in circulars are not that healthy. Even the ‘good’ news isn’t all that good, for example 20% of the vegetables are for potatoes, almost half of the grain are for sugar-added products and a quarter of the dairy are for milk based desserts.  The breakdown graph is here   OPEN ACCESS…

Don’t Skip Breakfast

We can summarize it thusly: don’t skip breakfast. Eating breakfast (i.e. real food not just coffee) reduces food cravings and high protein breakfast are more effective that lower protein. OPEN ACCESS   A randomized crossover, pilot study examining the effects of a normal protein vs. high protein breakfast on food cravings and reward signals in…

Exercise Improves Memory and Cognition

Yet another reason to avoid a sedentary lifestyle, even short-term exercise results in improvements to fitness, memory and cognition. Free from Frontiers in Aging Neuroscience http://www.frontiersin.org/Journal/10.3389/fnagi.2013.00075/abstract Shorter term aerobic exercise improves brain, cognition, and cardiovascular fitness in aging Physical exercise, particularly aerobic exercise, is documented as providing a low cost regimen to counter well-documented cognitive…

Double Punch to the Brain: The Combined Assault of Smoking and Drinking

The rate of cognitive decline was 36% faster for combination drinker/smoker than the non-smoking moderate alcohol drinkers reference group. http://bjp.rcpsych.org/content/early/2013/06/21/bjp.bp.112.122960.abstract Combined impact of smoking and heavy alcohol use on cognitive decline in early old age: Whitehall II prospective cohort study Background Identifying modifiable risk factors for cognitive decline may inform prevention of dementia. Aims To examine…