Younger By Design » 2011 » December

The Effect of a Mediterranean Diet on Depression

vikram — Fri, 23 Dec 2011 06:20:00 +0000

Have you ever wondered that your diet may have a profound effect on your mood and sense of well being?

Though no specific studies have been done to prove that a specific diet plan alone will work best in the treatment of clinical symptoms of depression, still there is enough evidence to show that a healthy diet can play a very important role in the management of depression in association with other treatment measures.

Ingredients of a diet that improves mood and sense of well being:

The diet should be high in nutrients such as vitamins, minerals, carbohydrates, proteins and fat which are very important for the growth and repair of the body tissues.
The diet should be full of essential antioxidants which help in combating the damaging free radicals. These free radicals produced as a result of normal body functions are responsible for various illnesses including depression. Examples of antioxidants include beta carotene, Vitamin C and Vitamin E. Foods rich in antioxidants are fruits, vegetables, nuts, legumes etc.
Protein-rich foods such as chicken, tuna, low fat dairy and beans and peas help to increase alertness and concentration. Therefore, protein rich foods should form a regular part of your diet.
Smart carbohydrates in the form of fruits, vegetables, legumes, whole grains etc should be regularly included in your diet as carbohydrates helps in the formation of a mood-boosting brain chemical, serotonin.
Studies suggest that there is an association between depression and low intake of selenium rich foods. Therefore, selenium rich foods such as beans, legumes, low fat dairy products, nuts and seeds, lean meat etc should form a regular part of your diet.
Include Omega-3 Fatty Acids in the form of flaxseed, nuts, canola oil, walnuts etc in your diet. Researchers have suggested that depression may occur in individuals who suffer from a deficiency of omega-3 fatty acids.

What is a Mediterranean diet?

Mediterranean diet is a balanced and healthy diet based on the diet eaten by people living in the Mediterranean countries. Various studies have been conducted to demonstrate that Mediterranean diet is associated with reduced risks of heart disease, cancer and other chronic illnesses such as depression, Parkinson’s and Alzheimer’s disease.

Characteristics of a Mediterranean diet and its effects on depression

A typical Mediterranean diet consists of the following:

Plant based foods such as fresh fruits and vegetables, nuts, legumes and whole grains form the basic component of a Mediterranean diet. All these foods are a rich source of anti oxidants and smart carbohydrates and form an important part of the diet that helps in improving mood and depression.
Healthy fats such as olive oil and canola oil are eaten in place of butter and all other types of saturated fats. Olive oil and canola oil are rich in omega-3 fatty acids, another nutrient essential for fighting depression.
Fish and poultry are regularly eaten in a Mediterranean diet. These foods are an important source of protein which is recommended to improve mood, alertness and concentration.
High fat dairy products are replaced with low fat dairy which is rich in selenium, a mineral that is essential to fight depression.
Intake of red meat and high fat meat in avoided in Mediterranean diet.
Drinking a glass of red wine for people who drink alcohol and a glass of purple grape juice for non alcoholics is recommended with dinner. Red wine is rich in antioxidants; therefore, it also helps to fight depression.

So, if you want to be happier; follow our Mediterranean cousins. I’m sure the afternoon siesta also helps as well!

The Effect of Exercise on Telomere Lengths.

vikram — Fri, 23 Dec 2011 06:02:00 +0000

Telomere lengths—- the biological clock of aging….

Several research studies have revealed that man could have a maximum lifespan of 125 years. Our health declines long before this maximum life span due to different factors. Several peer-view publications have evaluated the fact that decline in health is mainly due to the gradual shortening of telomeres. Telomeres are the structural caps of chromosomes that shortened with each cell division. This gradual shortening of the telomeres is the sign of cell death, after about 70 to 80 cell divisions.

Telomerase, the immortality enzyme, prevents shortening of the telomere by adding bases to the ends of telomere after cell replication. Telomerase activation in the cell has significant medical application. Studies have shown that telomeres length in human cell are the markers of many degenerative disease including, arthritis, diabetes, hypertension and cancer.

Precancerous lesions, such as ductal carcinoma in situ for breast cancer, and prostatic and cervical intraepithelial neoplasias, have been shown to have critically shortened telomeres in situ(Meeker AK, et al. 2004).

It has been revealed from several researches that telomeres loss is low in the blood samples of athletes, professional runners and people engaged in regular exercise in them.

Physical exercise has an evident effect on the shortening of telomere, and so have a significant anti aging role. Different factors are commonly associated with telomere shortening and telomerase activation. Lifestyle changes and exercise can help in reducing telomere shortening.

Researchers have evaluated the fact that telomeres shortened less quickly in the immune system of people having a history of endurance exercise training. Physical exercise training of professional athletes leads to the activation of telomerase enzyme, which reduces telomere shortening. Regular exercise can reduce the telomere shortening in leukocytes of the athlete to decrease the risk of infections and diseases.

It has been shown that people who have active lifestyles have the telomere lengths of someone 10 or more years younger to his or her age. This also explains the association of sedentary lifestyle with age-related diseases.

In short, keep those telomeres long. Exercise doesn’t just keep your heart healthy. It just may be the secret to a longer life.

The Benefits of a Protein Packed Breakfast

vikram — Fri, 23 Dec 2011 05:59:00 +0000

According to the 2009 International Food Information Council Foundation’s Food & Health Survey, 93% Americans believe that breakfast indeed is the ‘most important meal of the day’. However, only 44% of them consume this meal. Not only is it important to have breakfast, it is equally important to know what portions of which food should be consumed so as to lead a healthy life.

Cereals and toasts might seem convenient and easy but these carbohydrate rich foods have many ill effects. They tend to lead to elevation in the blood-sugar levels which drops as quickly as it rises leaving one hungry and tired after a short interval. According to a new research, a breakfast rich in proteins stabilizes blood-sugar levels keeping one sated for longer time period. The research reveals that eating a high protein breakfast leads to the reduction in the brain signals which controls food motivation and compulsive eating behavior.

4 Benefits of a Protein Laden Breakfast

A protein packed breakfast has many other benefits some of which are as follows:

1. Better concentration levels

The brain requires amino acids so that it can produce neurotransmitters which form a significant part of the communication system of the brain. Protein is a great source for amino acids. It is because of this that if you consume a protein packed breakfast, your brain functions in a better fashion, ensuring you an increased alertness level all through the day. According to Dr. Michael Lam’s book, Anti-Aging Diet, proteins are cell constituents and help in their regeneration. Therefore, consuming a protein rich diet helps keep you younger for longer.

2. Keeps the stomach full for longer

Proteins coupled with fiber and healthy fat help to keep you full for a longer time. This helps one deal with hunger pangs and prevents eating unhealthy junk food.

3. Controlling weight

Since proteins keep your stomach full they help you to deal with cravings in an effective manner. Since protein consumption does not leave one unsatisfied, one ends up eating healthy foods; that too in the right quantities at the right intervals.

4. Preventing diseases

Protein packed breakfast help to prevent coronary heart diseases and fluctuations in blood pressure. According to Ned Hallowell, M.D of the Hallowell Center for Cognitive and Emotional Health in Andover, Massachusetts, protein consumption also helps to treat Attention Deficit Hyperactivity Disorder (ADHD) especially among children.

It is often felt that preparing a protein packed breakfast can be time consuming. However, this is not the case. You can prepare your perfect breakfast by knowing what exactly will provide you the necessary proteins.

5 Easy Breakfast Items Laden with Proteins

1. Meat: You can eat bacon, ham or sausage. They infuse high quantities of proteins into the body system.
2. Eggs: These can be consumed in various forms, such as boiled, fried, poached, scrambled or as an omelet. They can be prepared very quickly and are economical. You can prepare this using some healthy fat, such as palm oil, coconut oil, tallow, lard, ghee or butter. This will help keep you healthy and full for long.
3. Shakes: You can also consume smoothies made from yogurt or nut butter or soy protein shakes or whey protein.
4. Breakfast casseroles: These are mostly egg based. They can also include extra items, such as meat, vegetables and cheese which can be baked at breakfast time providing you with a balanced and healthy diet.

These are some of the examples and benefits of consuming a protein packed breakfast. In the end it is important to make an informed choice so that you lead a healthy existence.

It’s All In The Yolk

vikram — Mon, 12 Dec 2011 09:34:00 +0000

“What gets us into trouble is not what we don’t know. It’s what we know for sure that just ain’t so.”

-Mark Twain

I recently went out for breakfast, and whilst scanning my options on the menu card, my glance fleetingly visited the ‘Healthy Options’ section. With great disappointment I noticed that one of the items on offer was the egg white only omelette.

I went on to order the full cooked breakfast.

It does however raise a valid point. The prevalence of the notion that consuming egg yolks is a detriment to your health and provides a one-way ticket to a heart disease filled hell is a notion that is actually widespread in society. It is a perfect example of how most people are confused about nutrition.

The egg yolk is the healthiest part of the egg.

By throwing out the yolk and only consuming the egg whites, you are basically throwing out the most nutrient dense, antioxidant rich, vitamin and mineral loaded portion of the egg. In fact the egg whites hardly contain any nutrition at all! The slew of nutrients in an egg yolk is so comprehensive that a few a day probably offer better insurance than a multivitamin. It is of course true that egg whites are rich in protein. But you actually need to consume the yolks in order to balance out the amino acid profile and make the protein more bioavailable.

Still a nonbeliever? Check out the table below with the data provided by the USDA.

Click here to download:

table.pdf (25 KB)

It should be kept in mind that the volume of the egg yolk is smaller than the white, emphasising more just how jam-packed full of nutrients you actually is.

Another interesting fact is that it yolks are a good source of Selenium. In fact a single egg yolk provides approximately 20% of your daily Selenium requirement. This helps the body make antioxidants but has also been shown to improve fertility in men. The most common nutritional deficiencies in people of developed countries according to the Interagency Board for Nutrition Monitoring are: If aagnesium, calcium, iron, folate and vitamin A, E and B6. a glance at the above table would indicate that egg yolks would go a long way to reducing those deficiencies.

One important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer’s. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism.

Eggs are an excellent source of carotenoids. These are highly absorbable forms of Lutein and Zeaxanthin. These accumulate in the back of the eye protect against age-related macular degeneration.

And now onto one of the most common misconceptions. Egg yolks have long been maligned because of their cholesterol content, but cholesterol itself does not cause heart disease. In fact, while LDL, a major carrier of cholesterol in the blood, does have a role in heart disease, it develops when poor metabolism, deficient diets and toxins destroy the LDL particle that heart disease develops. There have also been plenty of studies recently including the 2006 article in ” Current Opinion in Critical Nutrition and Metabolic Care” that indicate that eating whole eggs actually increases your good HDL cholesterol to a higher degree than LDL, hence improving the overall ratio.

But, if only it was so easy! Not all eggs are created equally. The above is all true, but is more relevant when considering organic free range eggs. Pastured eggs, meaning eggs from chickens are free to forage for grass and insects are of a much higher nutritional quality than eggs from confined chickens.

So the next time someone tells you that the best part of the egg is the white, you are now armed with the knowledge to dispute that claim. And if that fails, ponder this. It is hard to believe that our ancestors thousands of years ago threw out the yolks and only ate the egg whites. They intuitively knew that all of the nutrition was found In these yolks.