The Mediterranean Diet & Stroke Connection: Incentive to Get Your Fruits & Veggies?

A new study out of Columbia University Medical Center reveals that adhering to the Mediterranean diet may help seniors avoid strokes, and ultimately dementia. A Mediterranean-like diet can lead to reduced strokes in the part of the brain that leads to reduced cognitive function in later years, according to the study. The Mediterranean diet focuses on eating whole grains and fruits and vegetables, and has been popular over the years for some of its delicious essentials, such as fresh food, seafood, olive oil, nuts – even wine.

This new connection to the Mediterranean diet to neurological disorders is good news, but whether or not we couch eating low fat foods of high nutritional value in “diet” terms, the need for getting fruits and veggies is crucial at a time when their absence in the American diet is clear. Fruit and vegetable consumption has always been low, but today, some nutritionists consider the current climate a “perfect storm” against good nutrition. The nutritional data indicate only 33% of Americans eat the recommended servings of fruit, and 27% eat the recommended amount of vegetables. And, these are benchmarks that should be attainable. They are not, for instance, for every person to eat five servings of fruits and vegetables. In fact, national objectives require 75% of Americans to eat only two or more daily servings of fruits and vegetables – and no state has met this requirement.

There is no reason not to eat healthy food. What we eat is directly related to diseases of aging like heart disease, diabetes, high blood pressure, Alzheimer’s and other dementias, and some cancers. Plus, a poor diet will show up in energy levels, concentration, poor dental health and susceptibility to viruses and infections. However, fast food availability and advertising for highly processed, low nutrient foods has contributed to this perfect nutritional storm and has led to skyrocketing rates of obesity, which aggravates every disease of aging.

Will the latest news of the benefits of the Mediterranean diet do anything toward turning the raging tides? Anything that puts the focus on the needs of fruits and veggies in the diet is a positive step. But it will take efforts toward affordability, availability and education to calm the gale-force winds of this nutritional storm.

Take the poll below and see where you stand when it comes to getting your fruits and veggies. Then, go to Fruits and Veggies Matter to find out how many fruits and vegetables your body needs.

Scarecrow’s Lament: Can We Really Preserve Brain Function?

When Health Magazine announced its America’s Healthiest Superfoods for Women, it cited research that indicates wild blueberries may help prevent memory loss and improve motor skills. Part of living a long, healthy life is keeping the brain in top condition – can this tiny fruit really preserve brain function? 
In making this claim, Health Magazine is referring to an essential brain study done by James A. Joseph, PhD, and his team at the USDA Human Nutrition Research Center on Aging in Boston. Dr. Joseph is co-author of The Color Code , a book that explores the beneficial effects of richly-hued, colorful foods, and is lead researcher at the Jean Mayer USDA Human Nutrition Research Center on Aging. Joseph and his team reported that a diet of blueberries may indeed improve motor skills and reverse the short-term memory loss that comes with aging such as Alzheimer’s.
The Brain-Diet Connection
Dr. Joseph’s research revealed that in USDA animal trials, improved navigational skills were evident after a two-month diet of blueberry extract. Although other fruits and vegetables were studied, only blueberries were effective in improving motor skills. In layman’s terms, rats with neuronal lesions that were fed supplemented diets made their way to their cube of cheddar better and faster. This boon to the brain was groundbreaking: the connection between motor skills and nutrition, specifically the nutrition offered by blueberries, was documented. The data also showed an improvement in short term memory loss as a result of the supplemented diet. Joseph and his team had found that it may be possible to overcome genetic predispositions to Alzheimer’s disease through diet.
Inflammation & the Brain
Not only did rats perform better in cognitive tests when fed a blueberry-supplemented diet, but the concentration of several substances in the brain that can trigger an inflammatory response was significantly reduced. The chemical structure of blueberries appeared to inhibit inflammation, and had “attenuated learning impairments” according to the report published in Nutritional Neuroscience. In a stunning “reversal” of the aging process, their brain tissue experienced a kind of regeneration.
Joseph’s study has contributed to wild blueberries’ status as a “brain food”. They appear prominently on lists of top brain foods, and they stand proudly beside other foods (like omega 3-rich wild salmon and walnuts) that pack a punch for preserving brain health.
The Bottom Line
Healthy aging depends on preserving our cognitive ability. While all of us want to live a long, disease-free life, our longevity is only valuable if our brain is functioning well. The bottom line is: keep your head, and eat your brain food. A half of a cup of wild blueberries per day (check for “wild” for the most concentrated nutritional benefit) should help keep you thinking healthy thoughts.