Dementias, including Alzheimer ’s disease, are associated with debilitating memory loss. Inside the body, as memory loss becomes greater, inflammation increases. Inflammation can be likened to a fire, which needs fuel and oxygen. Following this example inside the body, the wood feeding the fire is high stress, poor diet and little exercise. The oxygen fanning the flames comes in the form of uncontrolled free radicals and high levels of insulin. Here are four simple ways to take charge and put out the smoldering coals in the brain before they catch fire:

1. Balance Blood Sugar—You can control the inflammation in your body by simply keeping blood sugar constant. Eat a meal or snack every three to four hours that includes a protein source. Choose appropriate portions of low glycemic foods as carbohydrate sources such as green vegetables and whole grains. Most important, choose foods that are unprocessed or minimally processed.
2. Take Antioxidants—In combination with an active lifestyle, antioxidants are the best defenders against dementia. There are many important antioxidants and it is important to have all of them in your diet or supplement regime. Coenzyme Q10 is especially important as it has been shown to increase brain function in those with Parkinson’s and Alzheimer’s related dementias and helps the heart muscle function appropriately. CoQ10 is fascinating because it is a vitamin that is used at the end of the body’s process for making energy, called the Kreb’s cycle. Without Coenzyme Q10, the oxygen used to make energy would create even more free radicals and cause increased inflammation.
3. Use the Brains You Have—An extensive web of brain connections is critical in protecting functional memory. The more connections you have, the less likely you will miss one if it disappears. The best way to increase or maintain these connections is to turn off the TV and continually learn. Learning can occur in many ways including: taking a class or taking on a new responsibility/skill at work; playing games, crosswords or cards; reading a book.
4. Healthy Fats—Fish Oils not only improve brain connectivity but also help decrease inflammation when in taken combination with GLA, an anti-inflammatory omega 6 oil. Nordic Naturals Omega 3-6-9 contains a good ratio of fish (EPA/DHA) to GLA fatty acids for brain health.

With all of the holiday cooking so many of us have been doing recently, it seemed like a good idea to use this blog to give a refresher on selecting healthy cookware. Currently, no healthy options for cookware sold as “non-stick” are available. Any sealers and coatings that are used to make a non-stick surface will allow these potentially harmful chemicals to leach into food, especially if the seal is scratched or the food is acidic. The top three types of non-leaching cookware are stainless steel, glass, and enamel. Cast iron is also acceptable to use while transitioning away from unhealthy cookware, but it does release small amounts of iron into food so cannot be considered non-leaching.

Following are brand recommendations along with benefits and disadvantages of each.

• Stainless Steel: Several good brands of stainless steel are available, including All-Clad and Calphalon. Look for “non-reactive” stainless steel, and be sure that if aluminum is present, it is limited to the core of the pan as in tri-ply cookware. Aluminum may leach into acidic or salty food if it comes into direct contact with it. Aluminum has been linked to Alzheimer’s disease and breast cancer, although no solid research studies have been published. Stainless steel is not naturally non-stick, but you can prevent sticking by adding more oil when cooking. Anything that sticks to the pan can be easily cleaned off by adding a little baking soda and water and allowing this mixture to simmer for a few minutes.

• Glass: Glass frying pans are hard to find but are sometimes sold online. Be sure that the pan is pure glass (Pyrex brand usually is) and has not been coated with a non-stick sealant. Glass frying pans have qualities similar to stainless steel pans. They are a little harder to clean, because you have to let them cool completely before adding baking soda and water or you run the risk of the glass shattering because of temperature changes.

• Enamel: Le Creuset seems to be the best brand available, but any cast iron pan that is coated with sand-based (as opposed to lead-based) enamel is acceptable. Enamel is probably the most naturally non-stick surface available. Enamel pans come in a variety of shapes and colors, which can be fun. Enamel-coated cast iron pans are generally more expensive than glass or stainless steel. They may chip at the edges, but they are still safe to use as long as the cooking surface itself is not chipped.

• Cast Iron: High-quality cast iron is durable, inexpensive, and if properly seasoned can provide a non-stick surface that parallels many pans marketed as non-stick. Many people already have at least one cast iron pan hiding out in their cupboard, which makes it easy to slowly transition away from Teflon and aluminum pans without having to make new purchases. Cast iron pans tend to be heavy, so if you are buying, look for pans with two handles for lifting. Cast iron also has a tendency to rust if not properly cared for, so be sure to follow the manufacturer’s instructions exactly when cleaning and storing your pan. If you are regularly using cast iron pans, it is important to research the purity of the metal involved by checking into the production practices of the manufacturer of your particular pan. High-quality pans, such as those made by Lodge—the only domestic maker of cast iron cookware, are made from pure molten iron converted from steel.  Cooking in cast iron does release small amounts of elemental iron into food which can be beneficial for people who need an iron boost, but is not advisable for those with iron storage issues such as iron overload disease (hemochromatosis).

Did you know that 60% of the human brain is composed of fat, and that 25% of that fat is DHA?

DHA (Docosahexaenoic Acid) is a polyunsaturated omega-3 fatty acid and is an essential, beneficial fat.  An essential fatty acid is one humans cannot produce, but must consume in their diet.  

Important Facts about DHA….
• DHA is critical during pregnancy and lactation to nourish the growing brain, increase IQ, and also during infancy and childhood for the optimal development and function of the brain, eyes, and central nervous system.
• The 3rd trimester of pregnancy is when a mother transfers much of the DHA that is needed to the fetus.
• DHA is a normal component of breast milk. Children who were given breast milk have been shown to score higher on intellectual and visual tests than those fed formulas lacking DHA (most infant formulas are now being supplemented with DHA.)
• Because the brain grows rapidly during the first two years of life DHA usage by the brain is significant during this time. DHA makes up a large portion of the brain and the retinas of the eyes, a deficiency could negatively impact the development or function of these organs.
• Older children need DHA and omega-3s to help them function in school and avoid behavioral problems.  The right mix of brain supporting foods will help our children reach their maximum potential, emotionally, health wise and intellectually.
• DHA deficiency has been linked to: ADHD, dyslexia, impulsiveness, depression, manic depression, & sleep issues.  Proper brain support during all phases of life can lower the risk of dementia and Alzheimer’s disease.
• Post partum depression can sometimes be traced to an omega 3 deficiency.

Natural food sources of DHA include organ meats, seafood (especially oily, cold-water fish such as salmon, herring, sardines, and anchovies), walnuts, flax seeds, green vegetables and algae  (fish make their DHA from algae)

Marilyn Farms offers several easy ways for you and your family to get the DHA you need.  For children try:  Children’s DHA Gel Caps, and for adults, Complete Omega 3-6-9

Those of you who were on the recent “Ask the Nutritionist” webinar heard me talking about the doctor who used 2 tablespoons of coconut oil daily to improve her husband’s mental state after her was diagnosed with Alzheimer’s.  Here is the link to the original article:

http://www.tampabay.com/news/aging/article879333.ece

If you are looking for answers to the question you sent us for the webinar, keep checking back – we are adding a Q&A section to our website and will have all of your questions posted there.