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10 ways to control high blood pressure without medication: By making these 10 lifestyle changes, you can lower your blood pressure and reduce your risk of heart disease.
1. Lose extra pounds and watch your waistline
2. Exercise regularly
3. Eat a healthy diet
4. Reduce sodium in your diet
5. Limit the amount of alcohol you drink
6. Avoid tobacco products and secondhand smoke
7. Cut back on caffeine
8. Reduce your stress
9. Monitor your blood pressure at home and make regular doctor's appointments
10. Get support from family and friends
A Mediterranean Diet Can Help Protect Bones
A Systematic Review: Influence of Vitamin D Supplementation on Serum 25-Hydroxyvitamin D Concentration. (J Clin Endocrinol Metab. 2012)
Adherence to Mediterranean diet reduces the risk of metabolic syndrome: A 6-year prospective study (Nutrition, Metabolism & Cardiovascular Diseases 2012)
Beneficial effects of aged garlic extract and coenzyme Q10 on vascular elasticity and endothelial function: The FAITH randomized clinical trial. (Nutrition. 2012)
Cruciferous Vegetables and Cancer Prevention
Cruciferous vegetables and cancer risk in a network of case–control studies (Ann Oncol (2012))
Cruciferous vegetables intake is inversely associated with risk of breast cancer: A meta-analysis. (Breast. 2012)
Diet and blood pressure in 18-74-year-old adults: the French Nutrition and Health Survey (ENNS, 2006-2007). (J Hypertens. 2012) “After exclusion of them, dairy products (milk especially), fruit and vegetables, fiber and whole-grain food consumption were inversely and linearly associated with SBP, whereas alcohol intake was positively associated with SBP, and DBP. Modification effect of sex was observed for saturated fatty acids intake (positive association with DPB in women) and calcium (negative association with SBP in men).”
Does Wearing Sunglasses Reduce the Risk of Cataracts? Here's What Research Tells Us
EWG's 2012 Shopper's Guide to Pesticides in Produce
Exercise and the cardiovascular system. (Cardiol Res Pract. 2012) “The American College of Cardiology/American Heart Association recommends at least 30 minutes of moderate (at 50–70% of maximal predicted heart rate) exercise on most days to reduce the risk of cardiovascular events . Several human studies clearly demonstrate that chronic aerobic exercise regimens improve cardiovascular function. This is true not only in healthy subjects without any underlying risk factors , but also in older people , and those with cardiovascular risk factors . Indeed, those with cardiovascular risk factor/disease will benefit more. There is a much higher consistency in the results of studies which assess participants with cardiovascular disease/risk factors compared to healthy subjects. Patients with hypertension , type 2 diabetes , metabolic syndrome , stable cardiovascular disease , myocardial infarction , and congestive heart failure , all benefit from exercise training compared to those who do not participate in any training. Importantly, an exercise regimen that improves endothelial function in diabetic patients fails to benefit healthy subjects [6, 11]. In healthy individuals, a longer and more intense exercise protocol is needed to induce measureable changes in cardiovascular parameters, while older and sicker subjects can benefit from less intense exercise regimens.”
Exercise Can Shield the Aging Brain, Studies Show “One study found that normally sedentary older adults who walked at a moderate pace three times a week for a year boosted the size of the brain region involved with memory.
A second study found that twice-weekly resistance (weight) training helped women with mild signs of mental decline improve their scores on thinking and memory tests. And the third showed that exercise done for strength and balance also improved memory.
None of the findings offer a clear-cut prescription for thwarting mental declines and Alzheimer's, but taken together, the growing body of research strongly suggests that physical activity is essential for healthy brain aging, and may help prevent Alzheimer's, said Heather Snyder, senior associate director of medical and scientific relations for the Alzheimer's Association.”
Exercise Could Prevent Breast Cancer “Women who exercised either during their reproductive or postmenopausal years had a reduced risk of developing breast cancer. Women who exercised 10 to 19 hours per week experienced the greatest benefit with an approximate 30% reduced risk. Risk reductions were observed at all levels of intensity, and exercise seemed to preferentially reduce the risk of hormone receptor positive breast cancer (ER or PR positive), which is the most commonly diagnosed tumor type among American women. "The observation of a reduced risk of breast cancer for women who engaged in exercise after menopause in particularly encouraging given the late age of onset for breast cancer," Lauren McCullough at the University was quoted saying. When the researchers looked at the joint effects of physical activity, weight gain, and body size, they found that even active women who gained a significant amount of weight- particularly after menopause- had an increased risk of developing breast cancer, indicating that weight gain can eliminate the beneficial effects of exercise on break cancer risk.”
Exercise Makes All the Difference in Aging Well
Fiber intake and total and cause-specific mortality in the European Prospective Investigation into Cancer and Nutrition cohort (Am J Clin Nutr 2012)
Fish consumption, omega-3 fatty acids and risk of heart failure: A meta-analysis. (Clin Nutr. 2012)
Fitter People Less Sick as they Age
Health Benefits of Tai Chi
Healthy Diet, Exercise Extend Life for Women in Their 70s: Study
Healthy Lifestyle May Improve Longevity Even Into Old Age
High Dietary Antioxidant Intake Might Cut Pancreatic Cancer Risk
Higher Doses of Vitamin D Prevent Fractures in Older Women
Higher Vitamin D Dietary Intake Is Associated With Lower Risk of Alzheimer's Disease: A 7-Year Follow-up. (J Gerontol A Biol Sci Med Sci. 2012)
Is There Such a Thing as Eating Too Many Fruits and Vegetables?
Joggers Live Longer, Study Says“Jogging at a slow pace for one to two and a half hours weekly provided the most significant benefits.”
Low fat, low carb, or Mediterranean: which diet is right for you?
Lowering Blood Pressure Slideshow: Exercise Tips for Getting Started
Lowering Your Blood Pressure With DASH
Low-Salt Diets: Eating Out
Low-Sodium Diet Guidelines
Maintain Your Brain: The Secrets to Aging Success "There is quite solid evidence that staying physically and mentally active is a way towards brain maintenance," Nyberg says."
Make Your Walk a Workout
Managing High Blood Pressure With Lifestyle Changes (video)
Mediterranean diet and longevity in sicily: survey in a sicani mountains population. (Rejuvenation Res. 2012)
Mediterranean Diet Is Definitively Linked to Quality of Life “Main meals should never lack three basic elements: cereals, fruit and vegetables and dairy products. Furthermore, it must include a daily intake of 1.5 and 2 litres of water. Olive oil constitutes the main source of fat for its nutritional quality and moderate consumption of wine and other fermented beverages is recommended. Furthermore, fish, lean meat and eggs are sources of high quality animal protein. Fish and seafood are also sources of healthy fats.
At the top of the pyramid are sugar, sweets, cakes, pastries and sweetened beverages that should be consumed occasionally and in small amounts.”
Midlife Fitness and the Development of Chronic Conditions in Later Life. (Arch Intern Med. 2012) “In this cohort of healthy middle-aged adults, fitness was significantly associated with a lower risk of developing chronic disease outcomes during 26 years of follow-up. These findings suggest that higher midlife fitness may be associated with the compression of morbidity in older age.”
More People -- Even Kids -- Need to Wear Sunglasses
Non-Alcoholic Red Wine May Help Reduce High Blood Pressure “Researchers concluded that the alcohol in red wine weakens its ability to lower blood pressure. But polyphenols -- still present after alcohol is removed from wine -- are likely the beneficial element in wine.”
Nutrition and the healthy heart with an exercise boost (Canadian Journal of Physiology and Pharmacology 2012)
Nutrition Of Young Children Linked To IQ In Later Years
Older men who use computers have lower risk of dementia. (PLoS One. 2012) “As the use of computers has previously been associated with improved cognitive function in adulthood and old age  and participation in cognitively stimulating activities reduces the long-term risk of dementia , , we hypothesized that older computer users would have lower risk of developing dementia than non-users over a follow up period of up to 8 years. We conducted this study to test this hypothesis. … In the meantime, there seems to be no obvious reason not to encourage older people to embrace the use of computer technology, as long as one remains mindful of the negative musculoskeletal and cardiovascular consequences of prolonged physical inactivity  and the many advantages of a balanced and healthy lifestyle .”
Optimal duration of exclusive breastfeeding. (Cochrane Database Syst Rev. 2012)
Opting for plain water might prevent diabetes
Physical Activity and Blood Pressure
Physical Fitness Lowers Risk of High Blood Pressure in People With Family History
Reducing consumption of sugar-sweetened beverages is associated with reduced blood pressure: a prospective study among United States adults. (Circulation. 2010)
Regular Jogging Shows Dramatic Increase in Life Expectancy “Undertaking regular jogging increases the life expectancy of men by 6.2 years and women by 5.6 years, reveals the latest data from the Copenhagen City Heart study presented at the EuroPRevent2012 meeting. Reviewing the evidence of whether jogging is healthy or hazardous, Peter Schnohr told delegates that the study's most recent analysis (unpublished) shows that between one and two-and-a-half hours of jogging per week at a "slow or average" pace delivers optimum benefits for longevity. … Further analysis exploring the amounts of exercise undertaken by joggers in the study has revealed a U-shaped curve for the relationship between the time spent exercising and mortality. The investigators found that between one hour and two and a half hours a week, undertaken over two to three sessions, delivered the optimum benefits, especially when performed at a slow or average pace. "The relationship appears much like alcohol intakes. Mortality is lower in people reporting moderate jogging, than in non-joggers or those undertaking extreme levels of exercise," said Schnohr. … Jogging, said Schnohr, delivers multiple health benefits. It improves oxygen uptake, increases insulin sensitivity, improves lipid profiles (raising HDL and lowering triglycerides), lowers blood pressure, reduces platelet aggregation, increases fibrinolytic activity, improves cardiac function, bone density, immune function, reduces inflammation markers, prevents obesity, and improves psychological function.”
Resistance Training is Medicine: Effects of Strength Training on Health. (Curr Sports Med Rep. 2012)
Runners May Live Longer“Running lowered the risk for mortality when a person did not exceed more than 20 miles a week, log more than five to seven miles per hour, or run more than two to five times a week, the authors reported.
"Although higher doses [of running] are not associated with worse outcomes when compared with non-runners, those with higher doses of distance, frequency and speed seemed to lose the survival advantage gained at lower doses of running," Lavie noted.”
Self-Reported Dietary Intake of Potassium, Calcium, and Magnesium and Risk of Dementia in the Japanese: The Hisayama Study (Journal of the American Geriatrics Society 2012) “Higher self-reported dietary intakes of potassium, calcium, and magnesium reduce the risk of all-cause dementia, especially VaD, in the general Japanese population.”
Six in 10 Adults Now Get Physically Active by Walking
Staying Physically Active, Socially Engaged Improves Longevity
Sustained and Shorter Bouts of Physical Activity are Related to Cardiovascular Health. (Med Sci Sports Exerc. 2012)
The Mediterranean Diet “A growing body of research continues to prove that eating a diet rich in plant foods and healthy fats is good for you. Studies show that following a Mediterranean diet protects against the development of heart disease, metabolic syndrome, some types of cancer, obesity, type 2 diabetes, dementia, Alzheimer’s disease -- and also leads to a longer lifespan.
The health effects of a Mediterranean diet have been studied extensively in the last 10 years, resulting in better science and more clinical evidence.
“There are numerous health benefits, the strongest and most profound evidence is the protection of cardiovascular disease and diabetes,” says Dariush Mozaffarian, MD, DrPH, a researcher, cardiologist, associate professor, and codirector of the cardiovascular epidemiology program at Harvard School of Public Health.
Health benefits are not attributed to diet alone; it is the whole package, which includes the lifestyle of the people who live along the Mediterranean.
“In addition to the wide variety of delicious, nutrient-rich foods -- the protective effect of leisurely dining, family involvement, and physical activity make the Mediterranean diet even more powerful,” says Connie Diekman, MEd, RD, author of The Everything Mediterranean Diet Book. … There is no single Mediterranean diet. Instead, each region across Europe -- from Spain to the Middle East -- customizes the basic diet to take advantage of food availability and cultural preferences.
Similarities include a reliance on plant foods such as vegetables, fruits, beans, whole grains, nuts, olives, and olive oil along with some cheese, yogurt, fish, poultry, eggs, and wine. These foods form the basis of the plan and provide thousands of micronutrients, antioxidants, vitamins, minerals, and fiber that work together to protect against chronic disease.
Most of the foods on the plan are fresh, seasonal whole foods - they're not processed. Preparation methods tend to be simple; foods are rarely deep-fried.
Only small amounts of saturated fat, sodium, sweets, and meat are part of the plan. … Olive oil is what most people associate with a Mediterranean-type diet. But it's not just any olive oil; it needs to be extra virgin. … Nutrition experts tout the traditional Mediterranean diet as a first-rate diet plan.
U.S. News and World Report ranked it second to the DASH diet as best diet overall.”
The Normal Pulse & Blood Pressure for a Runner
The Not-So-Long Run: Mortality Benefit of Running Less Than 20 Miles per Week
The Truth About Vitamin D
Top 10 Hotspots for Human Longevity
Total daily physical activity and the risk of AD and cognitive decline in older adults (Neurology 2012) “A higher level of total daily physical activity is associated with a reduced risk of AD.”
Vigorous-intensity leisure-time physical activity and risk of major chronic disease in men. (Med Sci Sports Exerc. 2012) “Vigorous- and moderate-intensity physical activity were associated with lower risk of major chronic disease and cardiovascular disease. Increasing amounts of vigorous activity remained inversely associated with disease risk, even among men in the highest categories of exercise.”
Vitamin D Blood Level for Reducing Major Medical Risks in Older Adults Identified, Study Suggests “Vitamin D provides many different beneficial effects on health because it is actually not a vitamin, but a prohormone. It can suppress the hormonal systems that cause fluid to be retained and blood pressure to go up, modulate the function of immune cells, and stop abnormal cells from overgrowing.”
A Fish a Day Keeps the Doctor Away?
A Little More Education, a Little Longer Life?
Be Food Safe: Protect Yourself from Food Poisoning
Berries, Tea May Cut Men's Odds for Parkinson's: Study
Cancer prevention in Europe: the Mediterranean diet as a protective choice. (Eur J Cancer Prev. 2012)
Choosing a Healthy Breakfast Cereal
Computer Use Plus Exercise Cuts Risk of Cognitive Impairment “"We observed that engaging in computer use and moderate physical exercise is associated with decreased odds of having MCI and we have controlled for age, sex, education, and caloric intake. Therefore these findings cannot be explained by these factors," Yonas Geda, MD, from the Mayo Clinic, Scottsdale, Arizona, commented in a Mayo Clinic podcast.”
Daily Physical Activity May Reduce Alzheimer’s Disease Risk at Any Age“The study also showed that those individuals in the bottom 10 percent of intensity of physical activity were almost three times (2.8 times) as likely to develop Alzheimer's disease as people in the top percent of the intensity of physical activity.”
Dietary Supplements and Hypertension: Potential Benefits and Precautions (The Journal of Clinical Hypertension 2012)
Dieting May Lower Hormone Levels Tied to Breast Cancer
Eating Berries Might Help Preserve Your Memory
Eating More Foods Rich in Omega-3s May Lower Alzheimer's Risk: Study
Effect of Modest Salt Reduction on Blood Pressure, Urinary Albumin, and Pulse Wave Velocity in White, Black, and Asian Mild Hypertensives (Hypertension 2012) “These results demonstrate that a modest reduction in salt intake, approximately the amount of the current public health recommendations, causes significant falls in blood pressure in all 3 ethnic groups. Furthermore, it reduces urinary albumin and improves large artery compliance. Although both could be attributable to the falls in blood pressure, they may carry additional benefits on reducing cardiovascular disease above that obtained from the blood pressure falls alone.”
Effects of low-sodium diet vs. high-sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride (cochrane review) (American Journal of Hypertension 2011) “Sodium reduction resulted in a significant decrease in BP of 1% (normotensives), 3.5% (hypertensives), and a significant increase in plasma renin, plasma aldosterone, plasma adrenaline, and plasma noradrenaline, a 2.5% increase in cholesterol, and a 7% increase in triglyceride.”
Effects of Swimming Training on Blood Pressure and Vascular Function in Adults >50 Years of Age (The American Journal of Cardiology 2012) “Forty-three otherwise healthy adults >50 years old (60 ± 2) with prehypertension or stage 1 hypertension and not on any medication were randomly assigned to 12 weeks of swimming exercise or attention time controls. Before the intervention period there were no significant differences in any of the variables between groups. Body mass, adiposity, and plasma concentrations of glucose and cholesterol did not change in either group throughout the intervention period. Casual systolic BP decreased significantly from 131 ± 3 to 122 ± 4 mm Hg in the swimming training group. Significant decreases in systolic BP were also observed in ambulatory (daytime) and central (carotid) BP measurements. Swimming exercise produced a 21% increase in carotid artery compliance (p <0.05). Flow-mediated dilation and cardiovagal baroreflex sensitivity improved after the swim training program (p <0.05). There were no significant changes in any measurements in the control group that performed gentle relaxation exercises. In conclusion, swimming exercise elicits hypotensive effects and improvements in vascular function in previously sedentary older adults.”
Effects of vitamin C supplementation on blood pressure: a meta-analysis of randomized controlled trials (Am J Clin Nutr 2012) “In short-term trials, vitamin C supplementation reduced SBP and DBP."
Even More Reasons to Eat Less, Exercise More
Exercise May Help Patients With High Blood Pressure Live Longer “The researchers also found that inactivity increased the risk of death during the study approximately the same amount as would an increase in blood pressure of 40 to 50 milligrams of mercury.”
Exclusive Breast-Feeding Best for Baby: Experts
Exercise Lowers Alzheimer's Risk, Even If You Start Late
Exercise May Help Those at Higher Risk for Alzheimer's: Study
Exercise Plus Computer Time May Boost Seniors' Brains
Extra Vitamin C May Help Lower Blood Pressure “The median dose of supplemental vitamin C taken by the study participants was 500 milligrams a day over a median of an eight-week period. In people who had high blood pressure, systolic blood pressure (the top number in a reading) dropped by nearly 5 points, while diastolic pressure (the bottom number) dropped by about 1.7 points.”
Fiber: How Much Do You Need?
Fish, Flaxseed May Lower Alzheimer's Risk
For a Healthy Aging Brain, 'Use It or Lose It'
Health Tip: Buy Lean Meat “ Choose meats with the word "round" in the name, such as bottom round or top round.
Look for meats with the word "loin" in the name, such as sirloin, top loin and tenderloin.
Look for meats labeled "95 percent lean."
Trim any visible pieces of fat before cooking.
Prepare meat using methods that cut down on fat, such as grilling, stewing, braising, stir-frying or steaming.”
Mental Activity Best Hope Against Late Cognitive Decline
Middle-Aged Adults Who Cycle or Stretch Improve Memory
Physical Activity and Physical Function in Older Adults: The 45 and Up Study (Journal of the American Geriatrics Society 2012)
Remember This: Exercise Boosts Your Brainpower
Sitting Too Much May Boost Odds of Dying
Strength Training May Give Boost to Seniors' Brains“Elderly women noticing the first signs of memory decline might ward off full-blown dementia by engaging in routine strength training, new research suggests.
But while supervised weight-lifting seemed to boost mental functioning among those struggling with incipient memory loss, aerobics-based activity programs did not confer a similar mental health benefit, the study team found.
"Most studies have looked at aerobic training, but this study compares both aerobic and strength training," explained study co-author Teresa Liu-Ambrose, an assistant professor in the department of physical therapy at the University of British Columbia. "And among people who don't yet have dementia but are already at a high risk in terms of mild memory and executive function impairment, our study shows that strength training, but not aerobics training, does have benefits for cognition." … The team cautioned that their findings may not necessarily apply to women of a different age group, or to men in general.”
The health benefits of dietary fiber: Beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer (Metabolism-Clinical and Experimental 2012)
The mediterranean dietary pattern and breast cancer risk in Greek-Cypriot women: a case-control study (BMC Cancer. 2012) “Our results suggest that adherence to a diet pattern rich in vegetables, fish, legumes and olive oil may favorably influence the risk of breast cancer. This study is the first investigation of dietary effects on breast cancer risk in Cyprus, a country whose population has traditionally adhered to the Mediterranean diet.”
Use It or Lose It: Mind Games Help Healthy Older People Too
Walking May Lessen the Influence of Genes On Obesity by Half
Why Does Exercise Lower BP?
12 Tips To a Healthier Home
Allergy Tests Should Only Confirm Diagnosis
Associations of dietary magnesium intake with mortality from cardiovascular disease: The JACC study. (Atherosclerosis. 2012) “In conclusion, dietary magnesium intake was associated with reduced mortality from cardiovascular disease in Japanese, especially for women. ”
Fasting may help prevent dementia and cancer “In the past, fasting was a commonly used medical treatment. New research suggests we should go back to the traditional therapy. Experts say drastically reducing dietary intake can trigger a protective process in the brain against age-related degeneration diseases like dementia.
According to news reports released March 3 in Beijing, China, foreign media outlets reported that in the near future, family physicians may recommend that you should fast two days per week in order to prevent the brain from age-related shrinkage, and lower the risk of heart disease, diabetes and even cancer. In the past, fasting was a common therapy. New research now suggests that we should resume this traditional therapy because fasting seems to trigger a cascade of beneficial physiological changes in hormones and metabolism in the body.”
Fish oil plus exercise may do older muscles good
Flavonoid intake and cardiovascular disease mortality in a prospective cohort of US adults (American Journal of Clinical Nutrition 2012) “Flavonoid consumption was associated with lower risk of death from CVD. Most inverse associations appeared with intermediate intakes, suggesting that even relatively small amounts of flavonoid-rich foods may be beneficial.”
Fruit and Vegetable Intake and the Risk of Hypertension in Middle-Aged and Older Women (American Journal of Hypertension (2012)) “Many known nutrients rich in fruits and vegetables, such as fiber, potassium, magnesium, folate, and vitamin C, are postulated to lower BP. Trials that tested the BP-lowering effects of these nutrients in the form of dietary supplements have shown inconsistent results,30,31 suggesting that other components in fruits and vegetables or potential interactions among multiple nutrients may be responsible for the benefits. When we examined individual and subgroups of fruit and vegetable, a stronger inverse association was observed for green-leafy vegetables, dark-yellow vegetables, apples, oranges, and raisins. Dark-green and orange vegetables have been emphasized in the dietary recommendations by the US Department of Agriculture27 and Harvard healthy eating guidelines.32 It is possible that the nutrient components in these food subgroups have particularly strong effects on BP, but this hypothesis needs to be further investigated. Elimination of the associations after adjustment for BMI supports a concept that maintaining normal body weight could be one important pathway through which fruit and vegetable consumption may contribute to BP regulation.”
Get the most out of home blood pressure monitoring “Encourage better control. Taking your own blood pressure measurements can result in better blood pressure control. You gain a stronger sense of responsibility for your health, and you may be even more motivated to control your blood pressure with an improved diet, physical activity and proper medication use.”
Green tea drinkers show less disability with age: study
Health Benefits of Green Tea
Healthy Middle Age Makes a Big Difference
How To Get Fit With 3 Minutes Of Exercise A Week: BBC Doc Tries "HIT" “Insulin sensitivity is important for keeping blood sugar or glucose stable. When you eat, your digestion starts putting glucose into your bloodstream. This causes the pancreas to release insulin, a hormone that triggers body tissue to absorb circulating glucose.
If your insulin sensitivity reduces, the pancreas has to release more and more insulin to keep blood glucose levels stable.
Abnormally low insulin sensitivity is known as insulin resistance, a condition that results in high levels of insulin, glucose and fats circulating in the bloodstream. It is a main risk factor for metabolic syndrome, which increases the risk for coronary artery disease, stroke, and type 2 diabetes.
It is not clear how HIT affects insulin sensitivity, but Timmons, and some other scientists that Mosley spoke to, suggest it could be because HIT uses many more muscles than conventional aerobic training.
HIT engages 80% of the muscles of the body, compared to up to 40% during moderate jogging or cycling. HIT engages not only leg muscles, but also the muscles in the upper body, such as the arms and shoulders.
One of the effects of exercise is to break down glycogen in muscles. Glycogen is a stored form of glucose. The theory is that removing stores of glycogen makes way for fresh glucose to be deposited from the bloodstream. So the more muscle tissue that come under this influence, the more space that is available for new glucose deposits.”
Interaction of Aging and Exercise on the Cardiovascular System of Healthy Adults (Journal of Lifestyle Medicine 2012) “In these studies, physically active men and women at all ages were observed to have a superior functional capacity, as well as a lower rate of cardiovascular disease morbidity and mortality, as compared with matched sedentary individuals. In addition, a limited number of studies, involving healthy elderly men and women, have demonstrated that moderate-to-vigorous exercise training can substantially improve functional capacity and modify many of the age-related cardiovascular changes.”
Kids' Snacks Can Be Healthy and Inexpensive
Lifestyle and the Risk of Dementia in Japanese-American Men. (J Am Geriatr Soc. 2011)
Mediterranean Diet Lowers White Matter Hyperintensity Volume “"A Mediterranean-style diet may be protective against small vessel disease in the brain," senior investigator Clinton Wright, MD, from the University of Miami in Florida, told Medscape Medical News. "This is important because it suggests that a Mediterranean-style diet could lower the risk of vascular disease affecting the brain once confirmed in prospective studies." “
Mediterranean Diet Might Be Healthier for Brain “But they concluded it was likelier that the overall diet -- rather than any specific nutrients -- might somehow affect the brain.
Another expert agreed that lifestyle, including diet, is key to brain health.
"This just adds to the building body of evidence of the power of lifestyle changes, especially the Mediterranean diet, in disease modification and prevention, " said Dr. Robert Graham, an internist at Lenox Hill Hospital, in New York City.
Previous research has suggested that eating a Mediterranean diet is associated with a reduced risk of metabolic syndrome, coronary heart disease, stroke and thought and memory disorders.”
Omega-3 Fatty Acids May Protect the Aging Brain
Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial1,2,3,4 (Am J Clin Nutr 2012)
Sleeping More Reduces Risk Of Alzheimer's
Steady Diet of Mental Stimulation Might Reduce Alzheimer's Risk “People who engage in activities such as reading and playing games throughout their lives may be lowering levels of a protein in their brains that is linked to Alzheimer's disease, a new study suggests.
Although whether the buildup of the protein, beta amyloid, causes Alzheimer's disease is debatable, it is a hallmark of the condition, the researchers noted.
"Staying cognitively active over the lifetime may reduce the risk of Alzheimer's by preventing the accumulation of Alzheimer's-related pathology," said study author Susan Landau, a research scientist at the Helen Wills Neuroscience Institute at the University of California, Berkeley.”
Sunny Skies Linked to Lower Stroke Risk
Swimming lowers older adults' blood pressure “On average, the swimmers started the study with a systolic blood pressure of 131 millimeters of mercury (mm Hg). Three months later, it was 122 mm Hg.
Normal blood pressure is defined as an average reading no higher than 120/80 mm Hg. Readings of 140/90 or higher are considered high blood pressure, and anything in between is considered "pre-hypertension."
Swimming is often promoted as a good way for older people to exercise, since it's easy on the joints and it's not likely to cause overheating. And many follow that advice: after walking, swimming is the second-most popular form of exercise among the older set.”
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