SATURATED FAT & UNHEALTHY LIFESTYLE INCREASE RISK OF ALZHEIMER'S & DEMENTIA

Saturated fats, found primarily in meat, cheese, and other full-fat dairy products, have long been known to increase blood cholesterol and risk for heart disease.  These fats generally increase inflammation in the body.  And, higher levels of inflammation appear to increase risk for both heart disease and Alzheimer’s and vascular dementia.  Interestingly, a new research trial has revealed a direct link between diets high in saturated fat and risk for Alzheimer’s disease. In the study, researchers found that a diet high in saturated fat markedly reduces level of a brain chemical important in preventing the build-up of proteins in the brain associated with Alzheimer’s. 

The clinical trial, led by Dr. Angela Hanson, involved 20 seniors with normal cognition and 27 with mild thinking impairment, a precursor to Alzheimer's disease.  The patients, all in their late 60’s, were randomly assigned to diets that contained the same amount of calories but were either high or low in saturated fat. The high-saturated-fat diets had 45% of total energy coming from fat, including 13% from saturated fats. The low-saturated-fat diets had 25% of energy coming from fat, with saturated fat contributing less than 7% of total calories.

A build-up of beta amyloid plaques in the brain is the hallmark of Alzheimer’s disease.  The body chemical apolipoprotein E (ApoE) is important in removing beta amyloids from the brain, preventing them from accumulating and developing into damaging brain plaques.  In this study, after just a month on the high and low saturated fat diets, researchers measured significant changes in the amounts of amyloid beta and ApoE in the study participants' cerebrospinal fluid.  Participants who received a high-saturated-fat diet showed a decrease in levels of helpful ApoE and an increase in amyloid beta proteins.  Conversely, those on the low saturated fat diet showed a decline in levels of amyloid beta proteins. Also, the diets appeared to cause greater changes in the levels of these substances in adults with cognitive impairment than in those who had normal brain function.

These findings only add to a growing body of evidence indicating the same lifestyle factors that harm the heart also harm the brain.  Smoking, extra weight, high cholesterol, diabetes, and inactivity are all associated with greater rates of both heart disease and dementia.  And, a heart healthy lifestyle appears not only to reduce risk for Alzheimer’s and other forms of severe dementia but also overall brain function.  For example, a recent study of nearly 3,800 people, aged 35 to 82, found that those with the most risk factors for heart disease did 50% worse on mental functioning tests (that assessed memory and mental skills such as the ability to plan and reason and to begin and switch tasks)  than those with the lowest number of risk factors.  Smoking and diabetes were especially associated with poorer brain function.

What to do:  Adopt a heart healthy lifestyle!  Aim for regular activity, a healthy weight, and a diet that is rich in fruits, vegetables, and lean proteins (i.e. fish, skinless chicken, lowfat/nonfat dairy, beans), moderate in calories, and low in saturated  and trans fat.  Remember saturated fats are found primarily in meat, full fat dairy such as whole milk, cheese, cream, and butter, and products prepared with lard, butter, or shortening.  Check labels to choose products with little or no saturated fat.  Use chicken, fish, or beans more often than meat and, when you do have meat, opt for lean cuts and trim off visible fat.  When having dairy, choose lowfat or nonfat products.  And, when cooking, instead of butter, lard, or spreads, use healthy plant-based oils such as olive, canola, and vegetable oil.   

Sources:

Hanson AJ,  Bayer-Carter JL, Green PS, et al. Effect of apolipoprotein E genotype and diet on apolipoprotein E lipidation and amyloid peptides:  randomized clinical trial. JAMA Neurology, June 17, 2013 DOI: 10.1001/jamaneurol.2013.396. Available at:  http://archneur.jamanetwork.com/article.aspx?articleid=1697444

Joosten H, Van Eersel MEA, Gransevoort RT, et al.  Cardiovascular risk profile and cognitive function in young, middle-aged, and elderly subjects.  Stroke AHA, May 2, 2013.  DOI: 10.1161/​STROKEAHA.111.000496.  Available at: http://stroke.ahajournals.org/content/early/2013/05/02/STROKEAHA.111.000496.abstract

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_137881.html

http://www.nlm.nih.gov/medlineplus/news/fullstory_136470.html

http://newsroom.heart.org/news/increases-in-heart-disease-risk-factors-may-decrease-brain-function

http://www.sciencedaily.com/releases/2013/06/130617172847.htm

SUGAR-FREE SWEETENERS INCREASE INSULIN RESPONSE TO CARBOHYDRATE INTAKE

Artificial sweeteners such as Splenda, Equal, and Sweet n' Low are calorie-free sweetener alternatives to sugar.  While they taste sweet to the tongue, they are not digested by the body and therefore are not a source of carbohydrates and calories.  Thus, for persons who have diabetes or who are trying to lose weight they are a useful alternative to sugar, especially in sweetened drinks which are loaded with sugar.  Still, new research suggests that sugar-free sweeteners do have some effect on our appetite, insulin levels, and metabolic patterns.  Many people find regular intake of sugar-free drinks throughout the day increases their appetite.  Indeed previous research trials have observed that both human subjects and laboratory animals take in more calories from other foods when consuming artificially sweetened drinks.   A new study provides more evidence of how artificial sweeteners drive increased appetite.  The experimental study by researchers at the University of Washington found that intake of sugar-free sweeteners increases the levels of insulin release when carbohydrates are ingested.

In the study, 17 severely obese (average BMI 42) participants were given two oral glucose tolerance tests in which participants drink a sweet drink containing 100g of carbohydrates.  Before one of the tests participants consumed water and before the other test, they consumed water sweetened with Splenda (sucralose).  Before the test and each hour after for the 5 hours the participants' blood sugar and insulin levels were recorded.  The blood sugar response was only slightly higher (about 10mg/dL higher at peak blood sugar) when participants consumed the Splenda compared to when they had the water before the test.  But, much more significantly, when the participants consumed the Splenda, there was a 20% greater insulin response to the test carbohydrates.

Artificial sweeteners react with receptors on the tongue.  It is thought that these receptors signal to the body that carbohydrates have been consumed and stimulate the release of digestive hormones that trigger insulin secretion.  Excess insulin release can have several negative effects.  When there is more insulin in the body, calories are more likely to be stored as fats.  Also, high insulin levels can later cause the blood sugar to drop too low, stimulating more intake.  High levels of insulin can also promote the development of insulin resistance in which the cells get more sluggish in taking up sugar and lowering blood sugar.  Insulin resistance means that blood sugar remains high.  As cells become increasingly insulin resistant type 2 diabetes develops.

 

What to do:  Artificial sweeteners, while not raising weight and blood sugar nearly as much as regular sugar, do have some adverse effects on the body.   For managing weight and controlling diabetes, a diet drink is a healthier alternative than a regular sweet drink, but, the best drink is always water.  When you really need something sweet, an artificially sweetened product is not a bad option but the healthiest choice is always to skip the sweet.  

Adapted from article available at:

http://www.medicalnewstoday.com/articles/261179.php

Source:
Pepino MY, Tiemann CD, Patterson BW et al.  Sucralose affects glycemic and hormonal responses to an oral glucose load. Diabetes Care. Published online before print April 30, 2013, doi:10.2337/dc12-2221.  Available at http://care.diabetesjournals.org/content/early/2013/04/30/dc12-2221.abstract?sid=802a9949-c04c-4304-b31c-b78bc39f73d1

LIPSTICKS & GLOSSES SOURCE OF TOXIC METALS

Lipsticks and lip glosses can deliver more than colorful lips.  Because these products are worn on the lips, they are ingested and therefore can be a source of dietary contaminants.   According to a new study these products often contain lead, cadmium, chromium, aluminum, and five other toxic metals. 

The research team, lead by Dr. Katharine Hammond at the University of California, Berkeley tested 32 different lip glosses and lipsticks commonly sold at drug and department stores.  Researchers estimated risk based on the concentration of the metals detected and users' potential daily intake.  They compared that information with existing public health guidelines about acceptable intake levels of lead and other heavy metals.

Some metals were detected at levels that could raise potential health concerns.  Lead was found in 24 of the 32 products, but at a concentration usually lower than the acceptable daily intake levels for adults.  However, the researchers cautioned lead levels in these products might be unsafe for children wearing or playing with them.  Lead exposure can cause developmental and neurological problems.  It has also been linked to elevated levels of diabetes.  When used at an average daily rate, the estimated intake of chromium from 10 products exceeded acceptable daily intake. Chromium has been linked to stomach tumors. The researchers also found that high lip product use, multiple daily applications, could result in overexposure to aluminum, cadmium and manganese. High manganese levels have been linked to nervous system problems.  In the study, certain colors were not more likely than others to have the toxic metals nor did glosses and lipsticks systematically differ in their content of heavy metals.

The FDA regulates cosmetics safety under the authority of the Federal Food, Drug and Cosmetic Act. The FDA does not set limits for lead or other metals in cosmetics but has set specifications for the lead content specifically in the color additives that are used in cosmetics.

What to do:  Consider using lip cosmetics less frequently.  Pregnant women and children should be especially cautious about their exposure to lead and heavy metals.  Look for products that specify they contain no heavy metals such as those often found at natural food type stores.  Many manufacturers have additional information about the contents of their products listed on their website and the FDA also does list on its website the lead content (though not that of other metals) of many lipsticks.  In general, it is important to remember that while not food, we do ingest some portion of products we use on our lips and in oral hygiene.  For those with food allergies, especially gluten or soy allergies, it is also wise to check online either at the manufacturers’ sites or allergen information sites to make sure products do not contain the problem ingredients.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2013/05/130502082249.htm

http://www.nlm.nih.gov/medlineplus/news/fullstory_136460.html

Source:

Liu S, Hammond SK, Rojas-Cheatham A. Concentrations and Potential Health Risks of Metals in Lip Products.  Environmental Health Perspectives, 2013 DOI: 10.1289/ehp.1205518.  Available at:  http://ehp.niehs.nih.gov/1205518/