Vonnies Health Spot

BRAIN FOOD

Be sure to eat your veggies to stay sharp suggests a study that tracked more than 3,700 men and women and was reported in Environmental Nutrition. Researchers assessed what the participants ate and then tested their mental acuity three years and six years later. The result? Subjects who ate three vegetables daily (particularly the green leafy type) retained their mental abilities 40 percent longer than those who ate less than one veggie a day.

You might like to try the following recipe.

ille_ingr_lechatmachinLAVONNE'S RATATOUILLE

Olive oil (enough to cover bottom of a large frying pan
2 onions, peeled, cut in about ½-inch pieces
1 clove of garlic, crushed
2 bell peppers, one red, one green, seeded, cut in about ½-inch pieces
3 or 4 zucchini, cut into 1-inch thick rounds
1 small eggplant, cut into 1-inch cubes
4 tomatoes, peeled, seeded, cut into eighths
¼ teaspoon of thyme*
¼ teaspoon of oregano*
1 bay leaf*
½ cup of chopped parsley
Salt and pepper to taste
¼ cup of grated Parmesan cheese

Heat oil in heavy skillet; sauté onions and garlic gently until they become translucent (about 2 minutes). Add peppers; sauté a few more minutes. Add zucchini, eggplant and tomatoes (adding a little more oil, if necessary); cook about 5 more minutes. Add thyme and oregano. Simmer gently, uncovered, 30 to 40 minutes, until all vegetables are just tender. Add salt and pepper. Baste often; do not scorch. Stir in chopped parsley and top with Parmesan cheese. Place under a broiler for 2 minutes or until cheese is melted and browned around the edges. May be served hot or cold.

*These herbs may be omitted, or added lightly to taste.

Note: Other vegetables may be added. I often use carrots and potatoes in the mix. Also to make it a complete meal, you can add 1-inch chunks tofu or serve ratatouille as a side dish with meat.

This is a very healthy recipe because it contains so many vegetables, which release their juices that turn into a delicious vegetable gravy during cooking. The gentle sautéing also enhances some of the phytochemicals, such as lycopene in the tomatoes. If you include carrots in the recipe, the olive oil helps the digestive system absorb their carotenoids.

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Photo Credits: ingredients for ratatouille-LeChat Machine; cooked ratatouille-Corinne Matusiak

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

REVERSE BRAIN ATROPHY WITH EXERCISE?

Science told us in the past that we’re born with all the brain cells we will ever have (the moral of the story being “take care of what you’ve got, because you ain’t gonna get no more”). Well, surprise, surprise! New research shows that the old tale is not true.

In the late 1990s, several lines of research began turning investigators’ concepts of mood disorders upside down.

BRAIN CELL REGENERATION
Research showing that neurogenesis—the birth of new brain cells—can continue throughout life. They have found that the process of neurogenesis is an ongoing one, with new brain cells being born even as old brain cells die off. Researchers have also found that depression appears to inhibit this birth of new brain cells. In animal studies, stress puts a halt to the process of neurogenesis. Under stress, existing cells shrink and the total number of cells decreases. Exercise and “environmental enrichment,” on the other hand, have a beneficial effect. In humans, there are hints that exercise may help reverse brain atrophy.

THE ROLE OF DEPRESSION
People who’ve had depression are likelier to have a smaller hippocampus (a part of the brain that plays a role in emotion and is associated with memory and learning). The more severe and long-lasting the depression, the greater the loss of brain volume. This process of brain atrophy also affects the frontal lobes, which are involved in managing emotional reactions. The good news is that most of the change seems to be related to cell shrinkage, rather than outright cell death, and thus can potentially be reversed.

HOW DO ANTIDEPRESSANTS HELP?
What about the familiar neurotransmitters such as serotonin and norepinephrine? They are still understood to play a significant role in mood disorders—but with a new twist. Most people are familiar with the research that underlies the use of fluoxetine (Prozac) and similar antidepressants. These drugs block the reuptake of certain neurotransmitters at receptor sites in the brain, thus increasing the concentrations of serotonin and other neurotransmitters in the synapses (gaps) between cells in the brain. This increase is believed to be responsible for the elevation of mood.

PROMISING DISCOVERIES
The twist? More recently, instead of focusing on tinkering with the level of neurotransmitters between cells, researchers have looked at what happens when the neurotransmitter binds to the cell membrane. The reactions that then go on inside the cell are now thought to be more important to the cell’s functioning than the binding of the neurotransmitter to the outside. For instance, researchers have found that antidepressants increase levels of brain derived neurotrophic factor (BDNF), which helps nourish neurons, helping them become more active and make more connections to other cells. Researchers also have found that antidepressants are involved in neurogenesis—at least in rats, increasing the production of new neurons in the rat hippocampus.

THE CAVEAT
The extent of the response varies among individuals and may be moderated by how severe a person’s depression has been, and how often it has recurred. And psychotherapy still has a role to play because how we interpret a stressful event can have a significant impact on our emotional response and ability to recover.

The above was excerpted from The Anatomy of Mood -- Biology and the Brain, published by Johns Hopkins Medical Research Hospital. For more information, go to www.johnshopkinshealthalerts.com.

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In a recent comment, Tim Wang asked about whether I plan to publish a collection of the posts I have authored in the past and the answer is yes! Watch for the first volume of Vonnies Health Spot to appear by the end of January 2008! Soon there will also be CDs available and in the future we hope to produce DVDs of health lectures and exercises.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

A PERSONAL STORY: LONG-TERM CAREGIVING FROM THE INSIDE OUT

Editor's Note:
Mystery writer Marion L. Rosen is  an amazing survivor and a dear friend of mine. Author of the novels Death by Education and Don't Speak to Strangers, she later wrote the nonfiction book about her experience with breast and ovarian cancer, Dance Like Nobody’s Watching. She since has become an inspiration for women (and those who love them) everywhere, by making personal appearances across the US, bringing hope to those who desperately need it. Now she is faced with yet another life challenge, but being the fighter that she is, she has availed herself of knowledge and of the help services that are is available. When you speak with Marion face-to-face, it's hard to imagine that this gentle, humorous woman has the core of steel that makes her such a formidable female warrior, but she does. Following is her true-life story.

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By Marion Rosen

I didn’t sign up to be a caregiver for my husband. I don’t think anyone does. The job simply materializes when you least expect it.

My husband and I had vowed for better or worse, in sickness or health, 'till death do us part, and then went on to enjoy many wonderful years together. We worked at our chosen professions, raised our children, and took pleasure in our five grandchildren as they arrived. We traveled extensively around the world, making each trip a “second” honeymoon. Life was good.

When my husband was diagnosed with MCI (Mild Cognitive Impairment), we were certain it was nothing more than a sign of aging. Then, a year and a half later, we were told his condition had progressed to Alzheimer’s disease. That diagnosis rocked both of us. We understood our lives would change drastically, and my role as caregiver was suddenly the top priority in my life. There was also the grim reality that this was a job that could go on for years.

So where do you begin? Your journey as a caregiver may be an experience of confusion, challenge, and mixed emotions. A caregiver for any sort of illness needs to explore any and all resources in the community. There is an association or support system for virtually every disease. With Alzheimer’s, for example, the logical place to begin is with the Alzheimer’s Association (www.alz.org). In addition to a profusion of their own specialized services, the Alzheimer’s Association can put you in touch with other community organizations designed for people with memory loss and their caregivers.

If you have a college or university nearby, check for programs these institutions frequently offer through their psychology departments. Fine art classes are also accessible on a no-credit basis. Drawing, painting, poetry, and music are used to help reduce stress and to socially connect with others. I recently joined a class in recreational drumming. Musical skills are not required, and this program does offer a rhythmic method of connecting with inner frustration. You simply drum away the stress.

Local hospitals offer support groups that are invaluable. If your hospital does not have this service, ask the hospital’s social worker for a referral. Check into alternative health programs as well. Acupuncture, massage, aromatherapy and naturopathy can work wonders.

Exercise should be a part of your daily routine. For those who cannot perform a rigorous form of exercise, yoga is considered to be an excellent source of healing and stress reduction. Tai chi promotes relaxation and balance, improves bodily functions, and calms the mind.

When flying in an airplane, the FAA advises a parent to connect his or her own oxygen mask first before helping a child to fasten his mask. When a plane’s oxygen supply fails, we have only 19 seconds of consciousness available. We need to follow this same assumption with care giving. The caregiver must take care of one’s own mind, body and spirit by taking the oxygen first.

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All of Marion's books are available through amazon.com. Click on the link in the sidebar below and run an author search. To find out more about Marion go to www.marionrosen.com.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

SINGING IS GOOD FOR MORE THAN THE SOUL, IT’S HEALTHY FOR THE BODY TOO!

I think most of us sang spontaneously as kids, but as we grew and became more self-conscious, for whatever reason, we dropped the habit little by little. I loved singing so much and so wanted to develop my voice that I took singing lessons for awhile, then speech and vocal lessons. My singing coach told me I had an extraordinary amount of vibrato, which I interpreted as not a good thing, so I quit. My voice coach moved away and I didn’t find a new one. I was busy working and raising a young family, so developing my voice moved to a far back burner. I have always been aware that I have a very soft voice; in a noisy group setting I often have difficulty making myself heard. Perhaps that’s one of the reasons I became a writer. Nowadays people often comment on my beautiful, melodic voice, which I find very complimentary … if ironic.

Even today, choral music provides one of my favorite forms of listening music. I find the human voice the most extraordinary musical instrument of all. Now studies are showing that singing is one of those eon-old human endeavors that exhibit a lot of benefits other than simple pleasure. Following are some of the interesting results of recent investigation:

*Human intelligence: Walter Freeman, a neurobiologist at UC Berkeley, believes singing and dancing are genetic in origin and that they helped human brains evolve. These activities also served as a means of transmitting knowledge from one generation to another. Think about learning ABCs as a toddler, it was much easier when it was sung. Right?
*Social confidence: An organization of singing groups called Chorus America conducted a survey a few years ago, and found that more people in the US and Canada participate in choral singing than in any other performing art. Most singers say that singing in a chorus builds their social confidence.
*Breathing health: Studies show that singing helps people with asthma and bronchitis because of deep and controlled breathing, which also gives a variety of muscles, such as the diaphragm, a workout. Some evidence shows that even snoring can be suppressed through singing.
*Immune system health: German researchers found that members of an amateur choir had their antibody levels rise when they sang. Temporary changes in immunity mean very little because many activities produce ups and downs in antibodies and stress hormones, but I think the key here is to view the cumulative factor.
*Healthy aging: Investigators at George Washington University devised a survey called “Creativity and Aging,” which revealed that members of senior chorales in the District of Columbia, San Francisco and Brooklyn reported better health and fewer falls than nonsingers.
*Alzheimer’s: A British branch of the Alzheimer’s Society reports that singing is helpful for patients with dementia. Singing familiar songs and learning new ones can help build self-esteem and alleviate loneliness. And while there is no proof that such activities prevent Alzheimer’s, many experts think that they may help delay the onset.

So find a singing group. Churches and other organizations have choirs and sponsor singing-related activities. Dr. William Pereira, a musician and a member of the editorial board of UC Berkeley’s Wellness Letter says, “Singing energizes your whole body and soul.” Play a CD at home and vocalize while you do housework. Invite others over to have a singalong.

Karaoke here I come!
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

FATHER OF AEROBICS SPEAKS OUT ABOUT FITNESS

A couple of years ago, Kenneth Cooper, M.D., MPH, and the founder and head of Cooper Aerobics Center in Dallas and CooperLife, a residential healthy-living community in McKinney, Texas, broke his leg in a skiing accident. He was 74 years old. Up until that moment in time he had followed a regular, scheduled regimen of exercise. During the recovery period he says, “I became depressed, I gained weight, I felt my quality of life had gone downhill.” But as he slowly returned to his normal level of activity, he started feeling better and better. “I’ve had to substitute fast walking for running, but that doesn’t really make any difference,” he says. “Once I was moving again, my heart rate went down … I returned to my normal weight … my depression lifted. I felt great again.”

He says this proves “Even seniors like me can modify their exercise programs to compensate for injuries and other health problems and continue to stay active. I’m still working 50 to 60 hours a week and exercising at least an hour a day. You can get healthier as your get older. What’s more, to a great extent, you control whether this happens—not your doctor, not your insurance company, not the government.”

“We know from many studies that fitness is the single most important predictor of health and quality of life at any age. In general, people with the highest levels of fitness have the highest quality of life,” avers Cooper.

BENEFITS
Listed below are some of the benefits of fitness:
*Healing—If you’re an older adult who exercises regularly, skin wounds heal faster. It might also help you recover from other ailments.
*Cancer protection—Exercise lowers your risk for every cancer.
*Strong bones—Weight-bearing exercise, such as walking or running, lowers your risk of excessive bone loss after age 50.
*Longevity—Being fit can add three years to your life and you are 65 percent less likely to die prematurely than someone who is unfit.
*Mental health—Up your exercise quotient and you’ll improve your mental health.
*Physical function—You can delay by several years the age at which you develop even minimal disability by establishing good health habits today.

MOTIVATION
Dr. Cooper says, “In my many years of medical practice, I’ve heard, over and over again, the same six reason for not exercising, to the point where I’ve developed an acronym for them—TEMMPF. No time, no energy, no motivation, no money, no place, no fun.
*No time—Build exercise into your daily routine. Take the stairs instead of the elevator, pace while you’re talking on the phone, exercise while watching TV, etc.
*No energy—Just take the first few steps. It will energize you to take the next steps and to keep on going.
*No motivation—A sincere decision to keep your quality of life high is a big motivator. Think about the things you love to do. Getting fit and staying that way means you’re more likely to be able to continue doing them.
*No money—All you have to do is get out and go for a 30-minute walk three times a week. A gym membership or an expensive trainer is not necessary.
*No place—You can walk anywhere, in a mall, in your house or back yard, march in place while watching TV.
*No fun—Saying you’re bored by your fitness program is just an excuse. Find a walking group, listen to music while you walk, dance in your living room.

Cooper says, “Fitness is a journey, not a destination. If you keep it up for the rest of your life, you’ll find that you can build muscle mass and improve your overall fitness at any age, even if you’ve never exercised before.”

*Start your fitness program at any age.
*Continue your program as you age.
*Adjust your program to meet your changing needs and interests.

Dr. Cooper’s latest book, written with his son, Tyler C. Cooper, M.D. MPH, is Start Strong, Finish Strong (Avery, Sept. 6, 2007).

For more information, take a look at www.cooperaerobics.com or click on the amazon.com icon on this page to find out more about his latest book.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

A NEW ROLE FOR CURRY

Here’s some exciting news for those who have been diagnosed with Alzheimer’s disease (AD) and their loved ones. An ingredient in the common spice curry (or turmeric) has been shown to aid the body’s immune system in eliminating brain abnormalities, according to Mind, Mood & Memory, a health newsletter published by Massachusetts General Hospital and the July 16, 2007, issue of Proceedings of the National Academy of Sciences. This finding may help explain reports of a lower incidence of dementia among groups who regularly consume turmeric in their diet.

Researchers harvested blood samples from individuals with AD and demonstrated in laboratory cultures that immune cells called macrophages were impaired in their ability to clear beta-amyloid, possibly because of genetic abnormalities. However, once the macrophages were treated with a synthetic version of the active ingredient in turmeric—bisdemethoxycurcumin—the ability of the cells to eliminate beta-amyloid was significantly improved.

Although further research is needed to confirm these preliminary findings, and to test the action of an oral dosage of the active ingredient, the research is important for two reasons: It sheds new light on the role that the immune system may play in AD and opens the way to new treatments.

For more information, click on www.pnas.org/cgi/content/abstract/104/31/12849.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

WALKING IS THE BEST MEDICINE!

Exercise is in the news again. And once again the word from public health officials, medical organizations and doctors is that movin’ that booty improves the likelihood of longevity as well as the quality of life throughout that same life extension. So what kind of physical activity do they recommend? The oldest and simplest one on earth—walking!

From the Archives of Internal Medicine comes word on research that suggests to become aerobically fit, people should walk at a hard intensity (65 to 75 percent of their target heart rate) for three or four days a week; or, if you cannot do that, walk at moderate intensity (45 to 55 percent of THR) five to seven times a week. Following are some really good sites that will fill you in on THR: www.americanheart.org, www.healthchecksystems.com/heart_results.asp and www.health.msn.com.

Mayo Clinic Proceedings recently published results of a Japanese study confirming that moderately-paced walking of about 3.1 miles per hour may not be enough to increase aerobic fitness. So the idea is to ratchet up the intensity of your walk so that there’s a little huffing and puffing going on. Another key is to do intervals, in other words, after a walking warm-up of three to five minutes, you walk for three minutes at a low intensity (about 40 percent of your peak aerobic capacity), then speed it up to high intensity (about 70 percent of peak capacity) for three minutes. Alternate the low and high intensity intervals five or more times.

Pumping your arms helps to increase aerobic challenge. Bending your arms at the elbow, bring the arm opposite your forward leg to the front and then alternate, for example left leg, right arm forward at the same time as you stride along. Keep your hands relaxed—no fist clinching—and don’t let your hands cross in front of your chest, that will slow you down. Another method to bump up benefits is to use walking poles. Click on the
www.amazon.com logo on this page or take a look at www.keenfit.com, www.walking.about.com or www.rei.com.

So there you go, that’s the recipe for gaining extensive health benefits and longevity.

Following are some of the benefits gained by this simple strategy:

*Preventing weight gain if you walk 30 minutes a day for a total of 10 to 12 miles a week (Duke University)

*Knocking about 20 years off your declining lung capacity if you’ve been sedentary

*Women who walk briskly for three or more hours per week reduce their risk of heart attack by 30 to 40 percent (Nurses’ Health Study)

*People who walk three of more times a week improved their ability to walk and slowed the progression of peripheral artery disease (Northwestern University)

*Increase reaction times and cognitive abilities (Nature and Journal of the American Medical Association)

*Improve bone density to stave off osteoporosis in both women and men

*Lower blood pressure

*Improve bowel motility

So grab your walkin’ shoes and poles and let’s get going! I’m going out for my constitutional right now!
________________________________________________________________________________________ Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.