Can Eating Berries Benefit Your Heart?
According to current research, the answer is yes.
A Finnish study, published in the February issue of The American Journal of clinical Nutrition, suggests that eating berries can increase HDL (good) cholesterol levels and lower blood pressure. See also the WebMd article Berries Good for the Heart, February 15, 2008 - (http://www.webmd.com/heart-disease/news/20080215/berries-good-for-heart).
Apparently, berries contain a number of beneficial nutrients, such as vitamin C, fiber and a class of antioxidants called polyphenols, which can benefit your heart.
According to the July 2008 issue of the UCLA Division of Geriatrics publication Healthy/ Years, polyphenols also seem to prevent a number of diseases
Other foods that contain polyphenols that also seem to be beneficial to the heart include tea, red wine and chocolate.
The following is a list of berries and the nutrients they contain:
Blackberries - Vitamin C, Vitamin K, Fiber, manganese, polyphenols
Blueberries - Vitamin C, fiber, manganese, polyphenols
Cranberries - Vitamin C, fiber, polypheols
RasPberries - Vitamin C, fiber, manganese, polyphenols
Strawberries - Vitamin C, fiber, manganese, polyphenols
The good thing about berries is that they can be eaten fresh when they are in season, dried or frozen. You also can enjoy the benefits of berries as a separate fruit, or you can put them in cereals, salads, or a desert.
SO EAT BERRIES TO YOUR HEART’S CONTENT
Dementia and Regular Exercise
I’ve written a number of postings on the values of regular exercise (See “A Well-Rounded Exercise Program,” 10/24/07; “Your Exercise Program: Warm-up and Stretching Phases,” 12/13/07); “Your Exercise Program: Endurance Exercises,” 12/18/07; ”Your Exercise Program: Strength Exercises,” 12/22/07 and “Essential Keys to Maintaining Your Health and Vitality;” 5/12/08).
The benefits of exercise described in these postings included:
- Improving sleep habits
- Helping to control weight
- Reducing the risk of heart attack, high blood pressure and stroke
- Helping to reduce stress
- Helping to prevent or reduce diabetes, colon cancer and osteoporosis
- Helping to prevent bone and muscle injury due to falls
We can now add another benefit. A number of studies have been conducted in the last few years showing that exercise can help reduce your risk of DEMENTIA and ALZHEIMER’S DISEASE
In a study presented in The Lancet Neurology, research evidence suggested that a regular, well-balance exercise program* can help reduce your risk of dementia as well as the more serious Alzheimer’s disease. The study showed that those who are genetically prone to Alzheimer’s disease could see a reduction of about 60%, and those who developed Alzheimer’s disease or some other form of dementia were less likely to have been active when they were middle-aged than those who remained free of dementia.
*(To realize the benefits of exercise, it is generally recommended that a person should have moderate aerobic exercise for 20-30 minutes three to five times a week.)
According to the researchers, a primary benefit of individuals who have physically active lifestyles in youth and at midlife might increase their ability of enjoying and participating physical and cognitive activities in later life. Apparently regular exercise benefits the brain by helping to keep small blood vessels of the brain healthy as well as protecting against other conditions that might make dementia more likely, such as high blood pressure and diabetes.
It was also suggested that:
Exercise might also reduce the amount of the protein amyloid that builds up in the brain in Alzheimer’s disease.
Physical activity also affects genes and compounds important for maintaining good cognition and memory
People who exercise tend to live healthier lifestyles in general, such as drinking less alcohol and refraining from smoking. Leading A healthy lifestyle - exercising regularly and eating a balanced diet - helps protect against dementia.
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Other links on exercise and Alzheimer’s include:
Annals of Internal Medicine http://www.annals.org/cgi/content/full/144/2/73
Medical News Today, Exercise Reduces Dementia Risk for Older Adults http://www.medicalnewstoday.com/articles/36250.php
WebMD, Exercise May Cut Risk of Dementia http://www.webmd.com/healthy-aging/news/20080603/exercise-may-cut-risk-of-dementia
Additional information on risk factors, diagnostic tests, treatment and prevention of Alzheimer’s disease can be found in:
Fodor, John T. (2007). Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families. Bangor, Maine: Booklocker.com, Inc.