HEALTH NEWS

by Lynne Gully

        February 2006

Improve Your Memory and Prevent Mental Illness-Part One

I recently bought Patrick Holford’s new book ‘The Alzheimer’s Prevention Plan’. Three days later two reports were published linking poor diet to poor mental health. I decided that this must be a sign to write about mental health in this month’s newsletter.

‘The Guardian’ newspaper reported on the two studies, one published by ‘The Mental Health Foundation’ and one by ‘Sustain’, the organisation that campaigns for better food. They both reported that changes in diet over the past fifty years appear to be an important factor behind a significant rise in mental ill health in Britain. ‘The Mental Health Foundation’ said scientific studies have linked attention deficit disorder, depression, Alzheimer’s disease and schizophrenia to junk food and the absence of essential fats, vitamins and minerals in industrialised diets.

‘Sustain’ reported that food can have an immediate and lasting effect on mental health and behaviour because of the way it affects the structure and function of the brain. ‘Sustain’ warned that the National Health Service bill for mental illness, at almost £100bn a year, will continue to rise unless the government focuses on diet and the brain in its food, farming, education and environment policies.

Both reports outlined the growing scientific evidence linking poor diet to problems of behaviour and mood. Rates of depression have been shown to be higher in countries with low intakes of fish. Lack of folic acid, omega-3 fatty acids, selenium and the amino acid tryptophan are thought to play an important role in the illness. Deficiencies of essential fats and antioxidant vitamins are also thought to be a contributory factor in schizophrenia.

Nutritionist, Caroline Stokes, researched this issue and reported that the mental health patients she saw generally had some of the poorest diets she had ever come across. “They are eating lots of convenience foods, snacks, takeaways, chocolate bars, crisps. It’s very common for clients to be drinking a litre or two of cola per day…A lot of them are eating only one portion of fruit or vegetable a day, if that.”

The chief executive of the Mental Health Foundation said “It costs £1000 a week to keep someone in a psychiatric hospital. How much does good food cost? We need mentally healthy school meals, and mentally healthy hospital foods.”

Is Mental Illness Preventable?

What is more tragic than losing your mind before you lose the use of your body? The bad news is that 3 in 10 people over 70 have poor memory, poor concentration and confusion; 1 in 10 have dementia; and 1 in 15 have probable Alzheimer’s, in which their brain is rapidly degenerating. “That means that you have roughly a 50/50 chance of entering the last quarter of your life with your marbles intact” – says Patrick Holford.

The good news is that memory decline, dementia and even Alzheimer’s are preventable. In researching his book Holford spoke to top doctors and researchers in Alzheimer’s and age-related cognitive decline. Without exception they all said that these mental illnesses are probably preventable. But the time to act is NOW. The first signs of brain degeneration probably begins at least 20 years before a diagnosis is made.

Can Alzheimer’s be reversed? This is a hard question to answer at this point in time. In the case of Alzheimer’s disease we are talking about damage to the brain. While the brain does rebuild, the process doesn’t happen overnight. There are no studies yet that show reversal, yet there are a growing number of people with probable Alzheimer’s who have improved, and have not deteriorated further.

So prevention is not only better than cure, it’s a lot easier. My hope for you and your family is that you’ll take on board the suggestions overleaf and keep your mind, memory and concentration intact throughout your life.

If you want copies of any previous newsletters you can visit my website at www.optimumhealth.co.uk

Contact Lynne at lynne.gully@optimumhealth.co.uk or tel: 0030 28920 42356

The Alzheimer’s Prevention Diet by Patrick Holford

1. Eat essential fats and phospholipids

• Eat a tablespoon of seeds every day – the best are flax or linseed, hemp, pumpkin, sunflower and sesame. You get more goodness out of them by grinding them up and sprinkling them on cereal, soups and salads.
• Eat unsalted nuts such as brazils, almonds, hazelnuts, cashews
• Eat oily fish two or three times a week – herring, mackerel, salmon or sardines but limit tuna to three times a month because of the high levels of mercury
• Use cold-pressed flaxseed oil for salad dressings and on vegetables instead of butter
• Eat free-range, organic eggs if the label says they are high in omega 3 oils dependant on the feed given to the hens. Boil, scramble or poach but avoid frying as this damages the omega-3 oil

2. Eat slow-release carbohydrates

• Eat wholefoods such as whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables – and avoid white, refined and over-processed foods
• Eat whole grains and pulses such as brown rice, rye, oats, corn, quinoa, lentils, beans or chickpeas
• Dilute fruit juices and only eat dried fruit infrequently in small quantities.

3. Eat antioxidant and vitamin-rich foods

• Eat half your diet raw or lightly steamed
• Eat four servings a day of dark green, leafy and root vegetables such as broccoli, kale, spinach, watercress, carrots, sweet potatoes, Brussels sprouts, green beans or peppers
• Have a serving a day of beans, lentils, nuts or seeds.

4. Eat enough protein

• Have three servings of protein-rich foods a day if you are a man, and two if you are a woman
• Choose good vegetable protein such as beans, lentils, quinoa, tofu, peas, broad beans and corn
• If eating animal protein, choose lean meat or preferably fish, organic whenever possible.

5. Avoid harmful fats

• Minimise your intake of fried or processed food and saturated fat from meat and dairy products
• Minimise your consumption of deep-fried food. Poach, steam or steam-fry food instead.

6. Avoid sugar, reduce caffeine and alcohol

• Avoid adding sugar to dishes, and avoid foods and drinks with added sugar
• Don’t have more than one caffeinated drink a day
• Drink alcohol infrequently – best are wine or beer but no more than four alcoholic drinks a week.

Suggested Supplements

 to Feed the Brain

·         Mega Chel as your high potency multivitamin and mineral supplement. Mega Chel is a mega-nutrient supplement containing vitamins, minerals, antioxidants and herbs designed to improve circulation, help clear arteries, reduce cholesterol and triglyceride levels, and stimulate circulation to the brain. – Stock no 1821.

·         Antioxidant Arsenal or Super Antioxidant for an excellent supply of daily antioxidants – Stock nos 4033 and 1825.

·         Omega-3 fish oil capsules or flaxseed oil capsules - these fats are essential for normal brain function and the regulation of mood and perception. Essential fat deficiency can reduce the number and size of brain cells and disrupt communication between brain cells, thus affecting growth, learning and thinking. -    Stock nos 1609 and 1770.

·         Lecithin – also known as phosphatidyl choline and necessary for all living cells in the body. Lecithin helps to rebuild brain cells and increase brain function. ‘Lecithin is practically a wonder drug as far as cognitive impairment is concerned’, says Dr Dharma Singh Khalsa. Although it is a fatty substance, lecithin acts as a fat emulsifier, breaking down cholesterol and fat. - Stock no 1660.

·         Ginkgo Biloba – helps to stimulate circulation to the brain and extremities. Over 50 double blind clinical trials have demonstrated the effectiveness of ginkgo for improving impaired blood flow to the brain. Ginkgo helps to overcome impaired mental function and short-term memory loss, depression, headaches, tinnitus, vertigo and suppressed vitality. Studies also demonstrated improvement in Alzheimer’s patients equivalent to a six-month delay in disease progression. As ginkgo is a blood-thinner do not take with daily doses of aspirin or warfarin. - Stock no 898.

·         Super Algae – contains numerous phytonutrients which may be helpful in the treatment of degenerative conditions such as Alzheimer’s. Super Algae is made up of:

Klamath Lake Blue-Green Algae which contains a rich blend of protein, all 22 amino acids, and vitamin B12, making it one of the highest concentrated food sources available.

Spirulina which is composed of approximately 65-71% protein, making it one of the richest vegetal sources of protein known.

Chlorella is most beneficial for maintaining health in old age, and stimulating growth stunted by degeneration or disease including Alzheimer’s.

Super Algae –Stock no 1056.

To order Nature’s Sunshine Products – call the Order Hot Line on 08458 40 50 60 or the main telephone line on 01952 671600.