The Sci­ence of Diet

7 proven strate­gies that will make you health­ier

ZOOMER Magazine - - CONTENTS - By Dr. Zachary Levine

Seven live-longer food strate­gies

LAST YEAR was a good year in health news. A num­ber of stud­ies showed us easy diet and nu­tri­tion strate­gies that could con­tribute to our gen­eral health and longevity. Here, a roundup of some in­ter­est­ing med­i­cal news you can use to keep ag­ing well.

Well-be­ing and Hap­pi­ness

1 Boost­ing your in­take of fruits and veg­eta­bles may im­prove psy­cho­log­i­cal well-be­ing in just two weeks. Par­tic­i­pants who upped their con­sump­tion of fruits and veg­eta­bles to 3.7 serv­ings per day over the du­ra­tion of two weeks ex­pe­ri­enced sig­nif­i­cant en­hance­ments in mo­ti­va­tion, flour­ish­ing and vi­tal­ity.

De­pres­sion

2 A study from Ja­pan showed that con­sum­ing more low­fat (as op­posed to full-fat) dairy prod­ucts de­creases the risk of de­pres­sion.

Di­a­betes and Blood Pres­sure

3 One study demon­strated that there is no ev­i­dence to sug­gest that a diet lower in sodium is ben­e­fi­cial for blood pres­sure. The same study found that hav­ing more potas­sium, cal­cium and mag­ne­sium is as­so­ci­ated with hav­ing lower blood pres­sure. 4 An anal­y­sis of 39,740 adults demon­strated that con­sum­ing a diet rich in omega-6 could de­crease the risk of Type 2 di­a­betes by 35 per cent.

Alzheimer’s and De­men­tia

5 A study showed that ex­travir­gin olive oil might pro­tect the brain from symp­toms of Alzheimer’s dis­ease by pre­serv­ing ar­eas of the brain in­volved in com­mu­ni­ca­tion among neu­rons and in­creas­ing au­tophagy – or the rid­ding of tox­ins – from nerve cells in brain tis­sue.

6 Fur­ther­more, a green tea polyphe­nol called epi­gal- lo­cat­e­chin gal­late was found to stop the for­ma­tion of be­taamy­loid plaques, which are present in Alzheimer’s dis­ease, by med­dling with the func­tion of beta-amy­loid oligomers.

7 And a com­pound in straw­ber­ries – fisetin – could pre­vent age-re­lated neu­rode­gen­er­a­tive dis­eases, such as Alzheimer’s, by stop­ping stress, in­flam­ma­tion and cog­ni­tive de­cline.

Dr. Zachary Levine is an as­sis­tant pro­fes­sor in the fac­ulty of medicine at McGill Univer­sity Health Cen­tre and med­i­cal cor­re­spon­dent for AM740 (a ZoomerMe­dia prop­erty).

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