KETOGENIC DIET: AN ASTONISHING WAY TO LOOSE WEIGHT

A client of mine asked for details of a ketogenic diet. Personally I don't subscribe to the idea of taking lots of fat while trying to lose fat supposedly. I figured it portends more harm than good for the patient; especially in Nigeria where unsaturated fats sources (which are most ideal for a ketogenic diet) are not really available and expensive when found. So I decided to get comprehensive components, advantages and disadvantages of the diet, so let us talk about it shall we? This is quite comprehensive so kindly forgive it's lengthy nature.

Definition:

A ketogenic diet (keto) is basically a low-carb diet, which turns the body into a fat-burner. It is similar to other strict low-carb diets, like the Atkins diet or LCHF (low carb, high fat). These diets often end up being ketogenic more or less by accident. The main difference between strict LCHF and keto is that protein is restricted in the latter. A keto diet is designed specifically to result in ketosis.

What is Ketosis?

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”

This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to glucose). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day and it can’t run on fat directly. It can only run on glucose or ketones.

On a ketogenic diet the entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases drastically. It becomes easy to access fat stores to burn them off. This is obviously great if the aim is to lose weight, but there are also other less obvious benefits, like less hunger and a steady supply of energy. Therefore when the body produces ketones it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but obviously it’s not possible to fast forever.

Ketogenic Diet:

A ketogenic diet is one that forces your body to go into ketogenic state. It has many of the benefits of fasting – including weight loss – without having to fast.

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD):

This is a very low-carb, moderate-protein and high-fat diet. It usually contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD):

This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD):

This diet allows you to add carbohydrates around workouts periods only.

High-protein ketogenic diet:

This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

How to Achieve Ketosis

There are many things that increase levels of ketones and ketosis. Here they are, from most to least important:

Restrict carbohydrates to 20 digestible grams per day or less – a strict low-carb diet. Fiber does not have to be restricted, it is beneficial to reduce glycemic index and increase satiety.

Restrict protein to moderate levels. If possible stay at or below 1 gram of protein per day per kg of body weight. So about 70 grams of protein per day if you weigh 70 kg (154 pounds). It might be beneficial to lower protein intake even more, especially when you're overweight, and then aim for 1 gram of protein per kg of desired weight. The most common mistake that stops people from reaching optimal ketosis is too much protein.

Eat enough fat to feel satisfied. This is the big difference between a ketogenic diet and starvation, that also results in ketosis. A ketogenic diet is sustainable, starvation is not.

Avoid snacking when not hungry. Unnecessary snacking slows weight loss and reduces ketosis.

If necessary add intermittent fasting. This is very effective at boosting ketone levels, as well as accelerating weight loss and type 2 diabetes reversal.

The Benefits of a Ketogenic Diet

The benefits that accompany a ketogenic diet are similar to those of any strict low-carb diet. However, the effect might be even greater since protein is more restricted. This raises ketones more, and lowers insulin (the fat-storing hormone) more.

Weight loss:

Turning your body into a fat-burning machine has obvious benefits for weight loss. Fat burning is vastly increased while insulin – the fat storing hormone – levels drop greatly. This creates ideal circumstances in which fat loss can occur, without hunger. Around 20 scientific studies of the highest class (RCTs) show that, compared to other diets, low-carbohydratee and ketogenic diets result in more effective weight loss.

Diabetes type 2 reversal:

A ketogenic diet is excellent for reversing type 2 diabetes, since it lowers blood sugar levels and the negative impact of high insulin levels.

Improved mental focus:

Ketosis results in a steady flow of fuel (ketones) to the brain. A ketogenic diet prevents sharp fluctuations in blood glucose. This often results in the experience of increased focus and improved concentration. A lot of people specifically use keto diets specifically for increased mental performance.

Interestingly, there’s a common misperception that eating lots of carbohydrates is needed for proper brain function. But this is only true when ketones are not available. After a few days (up to a week) of keto-adaptation – during which people may experience some difficulty concentrating, have headaches and become easily irritated – the body and brain can run effortlessly on ketones. In this state many people experience more energy and improved mental focus.

Increased Physical Endurance:

Ketogenic diets can vastly increase physical endurance, by giving constant access to all the energy of fat stores. The body’s supply of stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or less. But your fat stores carry enough energy to easily last for weeks or even months.

When you’re adapted to burning primarily carbohydrates – like most people are today – fat stores are not easily available, and they can’t fuel the brain. This results in constantly having to fill up by eating before, during and after longer exercise sessions. Or even just to fuel daily activities and avoid “hanger” (hungry and irritable states). On a ketogenic diet this problem is solved. As the body and brain can easily be fueled 24/7 by your powerful and abundant fat stores, you can keep going forever like the Energizer Bunny (lol, I kid). Whether you are competing in a physical endurance event, or just trying to stay focused on reaching some other goal, your body has the fuel it needs to keep you going and going even without a carbohydrate fill up.

Two problems

So how is it possible that most people believe that carbs are necessary to perform exercise? There are two reasons. To unlock the power of ketogenic diets for physical endurance, and not instead suffer reduced performance, you need:

*Enough fluid and salt (minerals and vitamins) for fluid and electrolyte replacement;

*Two weeks of adaptation to burning fat – it does not happen instantly.

Metabolic syndrome:

There are many studies showing that low-carb diets improve markers of metabolic syndrome such as blood lipids, insulin levels, HDL-cholesterol, LDL particle size and fasting blood sugar levels. Improvements have been shown to be even greater when carbohydrates and protein are restricted to the point of being steadily in nutritional ketosis.

Epilepsy:

The ketogenic diet is a proven medical therapy for epilepsy that has been used since the 1920s. Traditionally it has mainly been used in children with uncontrolled epilepsy despite medication. More recently it has also been tested successfully by adults with epilepsy, with similar good results. There are many randomized controlled trials that demonstrate the effectiveness of the ketogenic diet in decreasing seizures in patients with epilepsy.

Using a ketogenic diet in epilepsy is that usually allows people to take less anti-epileptic drugs, while remaining seizure-free. It’s not unusual to even be able to completely stop taking these drugs while staying seizure-free. As all anti-seizure medications have side effects – like drowsiness, reduced concentration, personality changes or even reduced IQ – being able to take less or no drugs can be hugely beneficial.

Myelin sheathes which are the connecting points of neurons are made up primarily of fats. This may explain why a high fat diet would cause a positive improvement on a neurological disorder.

Other, less specific but more positive benefits include:

Reduced hunger:

Many people experience a marked reduction in hunger. This may possibly be caused by an increased ability of the body to be fueled by its fat stores. Many people feel great while eating just once or twice a day, automatically ending up doing a form of intermittent fasting. This saves both time and money, while also speeding up weight loss.

Increased energy:

Perhaps after a few days of feeling tired (the “keto flu“) many people experience a clear increase in energy levels. This can also be experienced as clear thinking, a lack of “brain fog” or even as a sense of euphoria.

Protein Sparing Effect:

Ketosis has a protein-sparing effect, assuming that one consumes adequate quantities of protein and calories—0.7 grams per kg of body weight per day—in the first place.Once in ketosis, the body actually prefers ketones to glucose. Since the body has copious quantities of fat, this means there is no need to oxidize protein to generate glucose through gluconeogenesis.

Reduction in Blood Insulin Level:

Another benefit has to do with the low levels of insulin in the body, which causes greater lipolysis and free-glycerol release compared to a normal diet when insulin is around 80-120 mmol/dm. Insulin has a lipolysis-blocking effect, which can inhibit the use of fatty acids as energy. Also, when insulin is brought to low levels, beneficial hormones are released in the body, such as growth hormone and other powerful growth factors.

Low Appetite:

Another small but very important benefit of the ketogenic diet is that when in the state of ketosis, ketones, along with a high protein intake, seem to suppress appetite. A high-carbohydrate diet, on the other hand, increases hunger levels. Because you have to consume a lot of fat on a ketogenic diet, which hold 9 calories per gram, you are not getting much food volume. It's not mandatory to be hungry on a reduced-calorie diet.

What About The Anticatabolic Effects Of The Ketogenic Diet?

Every reduced-calorie diet is catabolic, meaning the diet can cause initiate muscle break down. 'This is largely due to the fact that you are consuming less energy, so your body relies on other tissue (i.e., protein) to serve as an energy source. Added to that, some dieters do copious amounts of aerobic exercise when dieting, which can cause further breakdown of muscle. The brain can also call on protein to create more glucose for energy needs—a process called gluconeogenesis.

Ketosis is different, because, when in the state of ketosis, the brain will prefer ketones over glucose. For the dieter this is good! The body will not have to break down protein for energy. In turn the body will be forced to use its fat reserves, a.k.a. your love handles, for its energy. This is why a low-carb diet is such a good method of dieting.

Where Is The Scientific Data?

Fatty acid production in fat tissue is stimulated by epinephrine and glucagon, and inhibited by insulin. Insulin is one of the hormones the pancreas secretes in the presence of carbohydrates. Insulin's purpose is to keep blood glucose levels in check by acting like a driver, pushing the glucose into cells. If insulin were not to be secreted, blood glucose levels would get out of control.

Glucagon is on the other side of the spectrum; it is insulin's antagonistic hormone. Glucagon is also secreted by the pancreas when glucose levels fall too low. This usually happens when a person skips meals, or does not consume adequate amounts of carbohydrates for an extended period of time. When this happens, glucagon is secreted by the pancreas to break down stored glycogen in the liver into a more usable form, glucose.

When the body's glycogen stores begin to get depleted, rates of beta-oxidation increase, resulting in the mobilization of free fatty acids from fat tissue. This is where the metabolic state of ketosis comes in. During beta-oxidation, ketone bodies are released from the liver—because they cannot be utilized by the liver—and travel to the brain to be used for fuel. The free fatty acids can then be turned into a usable energy substrate.

Potential Side Effects of Ketosis

Can ketones get too high, dangerously high? Not under normal circumstances.

For most people it’s quite a challenge to even get to optimal ketosis. Getting into dangerously high ketone levels (more than 8 – 10 mmol/l) is most often simply impossible. The main exception is type 1 diabetes, where the pancreas does not produce enough insulin. In type 1 diabetes, it’s very possible to get dangerously high ketone levels – just by forgetting to take your insulin injection. There are also other situations like breastfeeding and taking type 2 diabetes medications called SGLT-2 inhibitors25 that in rare situations can result in too high ketone levels.

This will result in feeling sick, nauseous and very weak. It can lead to a life-threatening condition called ketoacidosis. There’s a simple treatment if you suspect this may be happening: eat some carbohydrates right away (e.g. a couple of fruits or a sandwich, a soft drink or a glass of juice). If you have type 1 diabetes take more insulin. Then contact emergency medical services if you do not immediately start feeling better.

Dry mouth and Increased thirst:

Unless you drink enough and get enough electrolytes (minerals and vitamins), you may feel a dry mouth. Try a cup of tea or two daily, plus as much water as you need.

Increased urination:

Another ketone body, acetoacetate, can end up in the urine. This makes it possible to test for ketosis using urine strips. It also – at least at startup – can result in having to go to the bathroom more often (Polyuria). This is the main cause of the increased thirst (above).

Keto breath:

This is due to a ketone body called acetone escaping via our breath. It can make a person’s breath smell “fruity”, or similar to nail polish remover. This smell can sometimes also be perceived from sweat, when working out. It’s often a temporary situation.

The Keto Flu:

While ketosis is normally safe, it is common to experience some time-limited side effects.

People transitioning from sugar-burning to fat-burning mode often initially experience a side effect referred to as the keto flu, since symptoms are similar to those of the flu: fatigue, nausea, headaches, cramps, etc. There are two main therapies that can prevent or alleviate these symptoms:

Drink water with salt and lemon – alternatively have a daily cup of bouillon.

Gradually reduce carbohydrate intake – abrupt abstinence results in severity and duration of symptoms

When starting on a ketogenic ddiet, it is typical to experience both fuid and electrolyte loss. This occurs because carbohydrates retain water and salts in the body, so when you stop eating carbs your body loses this water. If the keto flu is happening due to too little hydration, it might help to drink a glass of salt water with a little bit of squeezed lemon (for taste).

When carbohydrates are suddenly removed from the diet, the brain can run slightly low on energy before it learns to use ketone bodies for fuel instead of the usual glucose. This means that if you drastically reduce carbs from one day to another, you may get symptoms of such as tiredness, nausea and headaches. Replacing fluids and electrolytes as described above can alleviate the symptoms. Or by instead gradually lowering carb intake over a period of a week or more, the body gets used to burning fat and ketones instead of glucose and there will usually be no symptoms. If you do not wish to gradually reduce carbs, make sure to get enough fluid and salt (like 1-2 cups of bouillon per day) to minimize symptoms. After a week or so the body is usually adapted to a ketogenic diet.

Blood Lipid Profile:

Blood-lipid profile is also a concern on the ketogenic diet due to the staggering amounts of saturated fats in the diet, although the diet can be centered around healthier unsaturated fats—which isn't as fun as eating an egg and cheese omelet, fried in butter, with bacon on the side.

This is still under debate though as various people get different results during a ketogenic diet; some people following the ketogenic diet will experience a drop in cholesterol levels, but for some people, cholesterol levels will increase.

Micronutrient Deficiencies:

In a ketogenic diet regimen, carbohydrates are restricted to less than 50 grams a day, therefore micronutrient deficiencies could occur. Thiamin, folate, calcium, iron, potassium, and magnesium are typically inadequate in low-carb diets because grains which are major source of these micronutrients are restricted. The best thing to do to avoid this is to make sure you take high-quality multivitamin supplements to ensure 100 percent supply of the daily recommended values. Also supplementing with a fiber supplement is a good idea to make sure your plumbing doesn't get clogged.

Ketoacidosis:

Ketoacidosis occurs when the level of ketones in the blood gets out of control, which poses a severe health risk especially for diabetics. When massive quantities of ketones are produced, the pH level of the blood drops, creating a high-acidic environment. Non-diabetics need not fear, as the regulated and controlled production of ketone bodies allows the blood pH to remain within normal limits.

Foods to Avoid:

Any food that is high in carbohydrates should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

Fruit: All fruit, except small portions of berries like strawberries.

Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

Some condiments or sauces:Especially those that contain sugar and saturated fat.

Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.

Alcohol: Due to its high empty calorie content, many alcoholic beverages (if not all) can throw you out of ketosis.

Sugar-free diet foods: These are often high in synthetic sugars, which can affect ketone levels in some cases. These foods are also usually highly processed.

Foods Allowed:

You should base the majority of your meals around these foods:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel. These fishes are high in omegaa 3 fatty acids which are quite heart healthy.

Eggs: Look for pastured or whole eggs.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

Nuts and seeds: Almonds, cashew nuts, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates.

Condiments: You can use salt, pepper and various healthy herbs and spices.

Sources:

The Art and Science of Low-Carbohydrate Performance by Stephen Phinney and Jeff Volek.

https://www.dietdoctor.com/low-carb/keto

https://authoritynutrition.com/ketogenic-diet-101/

http://www.bodybuilding.com/content/the-keto-diet-a-low-carb-approach-to-fat-loss.html

Read More

DIET MANAGEMENT OF ALZHEIMER’S DISEASE

I recently accompanied my aunt to see an old relative who suffers from Alzheimer’s Disease. Her state was so pitiful and she had degenerated so much that my aunt teared up. A virtual shadow of herself and unrecognizable. This hit me real bad and I decided to do something on it. I hope you are well educated  by this.

Alzheimer's Disease:

Like all types of dementia, Alzheimer's is caused by brain cell death.3 It is a neurodegenerative disease, which means there is spontaneous brain cell death that happens over a course of time.

The total brain size shrinks with Alzheimer's - the tissue has progressively fewer nerve cells and connections thereby reducing it's efficiency. There are some predisposing factors such as age, lifestyle and diet (we'd get to that later).

A recent research study found that age related decline could start as early as 45! Crazy isn't it?. The good news is that a number of encouraging research avenues indicate that risk of dementia and Alzheimer’s could be reduced in the early stages by a comprehensive optimum nutrition approach, yes I highlighted that on purpose until you all learn that virtually every ailment can be linked to dietThe strongest evidence to date relates to raised homocysteine levels, which both predicts risk and can cause the kind of brain damage seen in Alzheimer’s, caused by lack of B vitamins, especially B12 which is progressively malabsorbed with age.Homocysteine is a neurotoxin, capable of directly damaging the medial temporal lobe, which is the area of the brain that rapidly degenerates in AD. Homocysteine is easily lowered with common B vitamins, gottn from veggies and fruits.

Other nutritional solutions which research suggest can affect cognitive decline or Alzheimer’s risk include omega 3s (DHA), antioxidants such as Vitamin E (due to the inflammatory nature of Alzheimer’s) and acetylcholine which is a key part of memory function (which is usually deficient in Alzheimer’s cases).

Role of Nutrients and PhytoNutrients:

Omega-3 fats:

Omega-3 fats are mostly found in carnivorous, cold water fish such as salmon, tuna, herring and mackerel. According to a study by Dr Martha Morris and colleagues at Chicago’s Rush Institute for Healthy Aging, eating fish once a week reduces your risk of developing Alzheimer’s by as much as 60 per cent.

Antioxidants:

Inflammatory reactions basically mean increased production of oxidants, and hence an increased need for antioxidants like vitamin A, beta-carotene, and vitamins C and E, all of which have been shown to be low in those with Alzheimer’s. Other bioactive components, including cysteine, glutathione, lipoic acid, anthocyanidins, and co-enzyme Q10 and melatonin may also prove important. In simple terms this means eating a lot more fresh fruit and vegetables – at least six portions a day – and oily fish and seeds.

Stress, Cortisol and Memory Loss:

Under prolonged stress, the body produces the adrenal hormone cortisol. The research of Professor Robert Sapolsky at Stanford University has shown that although cortisol is a powerful anti-inflammatory hormone, raised cortisol can damage the brain. In studies with rats he found that two weeks of induced stress causing raised cortisol levels causes dendrites, (connections between brain cells), to shrink. He believes that brain cell loss in ageing and Alzheimer’s may be, in part, due to high levels of cortisol and recommends that corticosteroid drugs should not be used in Alzheimer’s patients for other medical problems like asthma or arthritis.

Why Do Some Foods Induce Memory Loss?

The brain needs its own brand of fuel (exclusively carbohydrate sources of glucose). It requires healthy fats, fruits, vegetables, lean proteins, and adequate vitamins and minerals for optimal function. Consuming too little of these foods and too many complex carbohydrates, processed foods and sugar stimulates the production of toxins in the body. Those toxins can lead to inflammation, the build-up of plaques in the brain and, as a result, impaired cognitive function.

These effects apply to people of all ages, not just elders.

Foods That Induce Memory Loss:

Unfortunately, the foods that hamper memory are common staples in the modern diet. White breads, pasta, processed meats and cheeses, all of these have been linked to Alzheimer’s disease. Some experts have even found that whole grain breads are as bad as white breads because they spike blood sugar, which causes inflammation! (I know right! )

Here’s a list of foods linked to increased rates of Alzheimer’s disease:

*Processed cheeses, including American cheese, mozzarella sticks, Cheez Whiz and Laughing Cow. These foods build up proteins in the body that have been associated with Alzheimer’s.

*Processed meats, such as bacon, smoked turkey from the deli counter and ham. Smoked meats like these contain nitrosamines, which cause the liver to produce fats that are toxic to the brain.

Beer. Most beers contain nitrites, which have been linked to Alzheimer’s.

*White foods, including pasta, cakes, white sugar, white rice and white bread. Consuming these causes a spike in insulin production and sends toxins to the brain.

*Microwave popcorn contains diacetyl, a chemical that may increase amyloid plaques in the brain. Research has linked a buildup of amyloid plaques to Alzheimer’s disease.

Foods That Boost Memory:

Changing dietary habits is never easy. However, avoiding foods that induce memory loss and eating more of the foods that boost memory improves your chances of enjoying all-around health.

Here’s the list of foods that help boost memory:

*Leafy green vegetables

*Salmon and other cold-water fish

*Berries and dark-skinned fruits

*Coffee and chocolate

*Extra virgin olive oil

*Cold-pressed virgin coconut oil

Feeding Tips:

Now we know that Alzheimer’s disease patients require extra care, patience and attention. Providing a healthy diet regimen without getting it into them would be highly ineffective. Here are some ways to get through to Alzheimer’s disease patients.

Provide an adequate diet with a variety of foods.

Offer vegetables, fruits, whole grains, low-fat dairy products and lean protein foods.

Limit foods with high saturated fat and cholesterol.

Some fat is essential for health — but not all fats are healthyl. Go light on fats that are bad for heart health, such as butter, solid shortening, lard and fatty cuts of meats.

Cut down on refined sugars.

Often found in processed foods, refined sugars contain calories but lack vitamins, minerals and fiber. You can tame a sweet tooth with healthier options like fruit or juice-sweetened baked goods. But note that in the later-stages of Alzheimer's, if loss of appetite is a problem, adding sugar to food may encourage eating.

Limit foods with high sodium and minimize salt.

Most people consume more sodium than recommended, which affects blood pressure. Cut down by using spices or herbs to season food as an alternative.

As the disease progresses, loss of appetite (anorexia) and weight loss may become concerns. In such cases, the doctor may suggest supplements between meals to add calories.

Staying hydrated may be a problem as well. Encourage fluids by offering small cups of water or other liquids throughout the day or foods with high water content, such as fruit, soups, milkshakes and smoothies.

Possible Causes of Poor Appetite:

Understand that the patient is not conscious of their decisions and that you need to be tolerant of their actions.

Not recognizing food. The person may no longer recognize the foods you put on his or her plate.

Poor fitting dentures. Eating may be painful, but the person may not be able to tell you this. Make sure dentures fit and visit the dentist regularly.

Medications. New medications or a dosage change may affect appetite. If you notice a change, contact the physician.

Not enough exercise. Lack of physical activity will decrease appetite. Encourage simple exercise, such as going for a walk, gardening or washing dishes.

Decreased sense of smell and taste. The person with dementia may not eat because food may not smell or taste as good as it once did.

Limit distractions:

*Serve meals in quiet surroundings, away from the television and other distractions.

*Keep the table setting simple.

*Avoid placing items on the table — such as table arrangements or plastic fruit — that might distract or confuse the person. Use only the utensils needed for the meal.

*Distinguish food from the plate.

*Changes in visual and spatial abilities may make it tough for someone with dementia to distinguish food from the plate or the plate from the table. It can help to use white plates or bowls with a contrasting color placemat. Avoid patterned dishes, tablecloths and placemats.

*Check the food temperature. A person with dementia might not be able to tell if something is too hot to eat or drink. Always test the temperature of foods and beverages before serving.

*Serve only one or two foods at a time. Too many foods at once may be overwhelming. Simplify by serving one dish at a time. For example, mashed potatoes followed by meat.

*Be flexible to food preferences. Keep long-standing personal preferences in mind when preparing food, and be aware that a person with dementia may suddenly develop new food preferences or reject foods that were liked in the past.

*Give the person plenty of time to eat. Remind him or her to chew and swallow carefully. Keep in mind that it may take an hour or longer to finish eating.

*Eat together. Make meals an enjoyable social event so everyone looks forward to the experience. Research suggests that people eat better when they are in the company of others.

Keep in mind the person may not remember when or if he or she ate.

*If the person continues to ask about eating breakfast, consider serving several breakfasts — juice, followed by toast, followed by cereal.

Sources:

http://www.alzheimers.net/2014-01-02/foods-that-induce-memory-loss/

M. Morris, et al.. Consumption of fish and n-3 fatty acids and risk of incident Alzheimer disease. Arch Neurol, vol 60, pp. 940-946 (2003)

S. Seshadri et al. Plasma homocysteine as a risk factor for dementia and AD. N Engl J Med, vol 346(7), pp. 476-483. (2002)

P. S. Sachdev et al.. Relationship between plasma homocysteine levels and brain atrophy in healthy elderly individuals. Neurology vol 58, pp. 1539-1541 (2002)

S. J. Duthie, et al.. Homocysteine, B vitamin status, and cognitive function in the elderly. Am J Clin Nutr, vol  75(5), pp. 908-913 (2002)

https://www.alz.org/care/alzheimers-food-eating.asp

Read More

HOW TO DEAL WITH MENOPAUSE

Okay, some years back I noticed my mum got irritable. I mean a real monster to live with. I thought she got tired of living with us. Then it clicked. She was going through the great change and instantly I felt pity for her. Just recently a friend complained of same from an aunt and bearing on the general conception that every ailment of man hinges on diet and can be helped by the same.

What is Menopause :

Menopause is basically when a woman stops having periods and is no longer able to get pregnant naturally.

Periods usually start to become less frequent over a few months or years before they stop altogether. Sometimes they can stop suddenly. Menopause is a natural part of ageing that usually occurs between 45 and 55 years of age, as a woman's oestrogen levels decline.

However, around 1 in 100 women experience the menopause before 40 years of age. This is known as premature menopause or premature ovarian insufficiency.

Symptoms of Menopause:

Most women will experience menopausal symptoms. Some of these can be quite severe and have a significant impact on your everyday activities (makes sense now!).

Common symptoms include:

*Hot flushes

*Night sweats

*Vaginal dryness and discomfort during sex

*Difficulty sleeping

*Depression or anxiety

*Low libido

*short term memory and concentration

Menopausal symptoms can begin months or even years before your periods stop and last around four years after your last period, although some women experience them for much longer.

Dietary Approaches to Managing Menopause:

Sugar Consumption:

Hormonal fluctuations can affect the body's ability to maintain stable blood sugar levels, so reducing sugar intake is a major component to weight loss and maintenance. But an all-or-nothing approach is not the way to go when it comes to the sweet stuff, says Gibbs. While the women in her study who reduced their sugar intake lost the most weight, and had maintained that loss 4 years after the study began, she's quick to say that these women reduced their sugar intake—they didn't eliminate it altogether, which is a tough habit to keep up with (and can lead to binges). Refined sugars, like those in cookies and cakes, are the ones you should reduce. Keep the natural sugars that are found in fruit as your main source of sweetness.

Fat Free Foods:

Fat-free or reduced-fat foods are bad news for post menopausal women for a few reasons.

1.) They keep you from eating the healthy fats your body needs to combat heart disease, which postmenopausal women may be at increased risk of due to a combination of reduced estrogen, poor diet, and lack of exercise.

2.) With many fat-free foods, including salad dressings and peanut butter, you're gaining in sugar what you're losing in fat, which is not good for weight control, energy, and overall health. Stacy Kennedy, MPH, RD, a Boston-based nutritionist who works with postmenopausal women on weight management issues, advises sticking with minimally processed, plant-based sources of fat that are rich in vitamin E, antioxidants, and omega-3s, such as nuts, fish, and avocados. These fats are even correlated with colon cancer prevention; some studies have shown an increased risk of this type of cancer among postmenopausal women who do not use hormone replacement therapy.

Calcium Supplementation :

It's often advisable to get your nutrients (calcium inclusive) from natural foods e.g diary and diary products. Supplements are to be reserved for increased requirement cases such as osteoporosis and other bone issues and may not be necessary for a woman on a healthy diet. Excessive calcium intake carries health risks including kidney stones, constipation, and probably heart disease. Women are wise to protect their bones with a calcium-rich diet including foods like dark green leafy vegetables and dairy (even nondairy milks like almond or coconut milks are fortified with calcium). Another way to protect yourself is with resistance-based exercises that put bones under healthy stress to maintain their strength.

Red Wine:

How much wine is in a "glass" of wine? Many people "forget" that the actual serving size is a half-cup in a liquid measure. This means that many of us inadvertently exceed the recommendation of no more than one glass of an alcoholic beverage per day to reduce stroke risk and lower breast cancer risk, both issues of high concern for postmenopausal women. "Red wine in moderation isn't necessarily bad for you, but it's not the health food many women think it is," says Kennedy. And for the record, the serving size for beer is 355 ml, and for hard liquor or spirits, the serving size is 44 mls.

Limit Fat Intake:

As age advances, there's an increase in risk of certain diseases such as heart problems and diabetes usually due to hormone imbalances. The plan is not to cut fat totally out but to limit intake to healthy unsaturated sources. Fat should provide 25% to 35% or less of your total daily calories. Also, limit saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and boosts your risk for heart disease. It's found in fatty meats, whole milk, ice cream, and cheese. Limit cholesterol to 300 milligrams or less per day. And watch out for trans fats, found in vegetable oils, many baked goods, and some margarine. Trans fat also raises cholesterol and increases your risk for heart disease.

Viewing Soy as a Miracle Food:

Soy is often touted a postmenopause wonder; it's a plant-based source of protein and fiber that contains compounds that mimic the effects of estrogen in your body. In its whole-food forms, like edamame, tofu, or miso, soy does deliver on these healthful promises. But seeing "soy" or "soy protein" on a food label doesn't necessarily mean it's a healthy food. Protein powders or other highly processed soy products are far more concentrated than natural soy, and they can be risky for women with thyroid issues or a history of breast cancer because their hormone-like properties can raise the risks of estrogen-based cancers. (Stick with these protein powders for your smoothies). Although by acting in a similar way to oestrogen, they may help in keeping hormones a little more in balance. A high intake of phytoestrogens is thought to explain why hot flushes and other menopausal symptoms rarely occur in populations consuming a predominantly plant-based diet.It just should not be over done.

Pump up Your Iron:

Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

Get enough fiber:Help yourself to foods high in fiber, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day. This helps to keep your gut healthy and eases bowel movement.

Associated Care Plans:

Eating your Feelings:

The transition into menopause can be emotionally intense, and many women fall into the habit of eating to self-soothe during that tumultuous time. Those habits can remain in place postmenopause, leading to weight gain, low energy, and unmanaged emotions. The first thing to do is recognize that what you are passing through is totally normal and try to replace food with healthier, mind stimulating habits. Exercising, talking to friends, volunteering in your community, practicing mindfulness meditation or yoga, and working with a therapist are all great strategies for emotional wellness.

Dry skin

Legumes, nuts and seeds such as pumpkin, sunflower, almonds contain vitamin E, zinc and calcium. These nutrients and the oils in nuts and seeds may help prevent dry skin and normalise hormone levels.

Depression and irritability:

Ensure you eat enough protein foods which contain the amino acid tryptophan. You can find it in turkey, cottage cheese, oats and legumes. Tryptophan helps manufacture the neurotransmitter serotonin. Serotonin helps moods and may help control sleep and appetite which can make you feel better in yourself. Other useful strategies to help you feel less irritable are to eat breakfast and not miss meals to balance your blood sugar.

Hot flushes

Avoid foods that are likely to trigger or worsen hot flushes and night sweats. For instance, avoid stimulants such as coffee, alcohol and chocolate and spicy foods, especially at night - they're notorious for setting off hot flushes. A high intake of tryptophan containing foods could also help in abating hot flushes.

Tiredness:

Avoid snacking on sugary foods – all too often a sharp rise in your blood glucose level may be followed by a sharp dip which leaves you feeling tired and drained. Choose fresh fruit with a few nuts instead.

Finally, I may never have a personal experience on this subject but motivation and conscious decision to avoid triggers and fall outs of menopause would definitely help a great deal. Embrace the natural process you are going through and determine to make the best of it. Eat healthy, lots of exercise and water and stimulate your mind and you would find little or no consequence in menopause. Goodluck!

Sources :

http://www.bbcgoodfood.com/howto/guide/eat-beat-menopause

http://www.nhs.uk/Livewell/menopause/Pages/Themenopauseanddiet.aspx

http://www.everydayhealth.com/hs/guide-to-managing-menopause/the-optimal-menopause-diet/

https://www.nutrition.org.uk/healthyliving/lifestages/menopause.html

Read More

Health Benefits Of Snails

Our crawly neighbour's are more than just slimy reservoirs of protein. They make a great substitute for regular red meat. Here are some recently discovered reasons to gobble them up!:
1.) Recent studies have found that an average snail contains a glycoprotein which is believed to have cancer fighting properties.
2.) The mucous exuded by these creatures contain a copper compund which helps in healing after an injury or scalding and also helps in preventing heart disorders.
3.) An average snail is comprised of 80% water, 15% proteins and 2.4% fat (unsaturated fats).

Read More