Preventing Parkinson's disease

Parkinson's disease (PD) is one of the most common neurodegenerative disorders in the world, second only to Alzheimer's disease. PD involves a malfunctioning and death of neurons, or nerve cells, especially in an area of the brain where chemicals that control movement and coordination, are produced. Frequent symptoms of PD include stiffness, impaired balance, and tremors. It has no cure, and therapies to lessen the symptoms are currently limited. While there is no single cause for PD, it is thought that genetics and environmental factors, such as exposure to pesticides and heavy metals, may play a role. There is also a body of research suggesting that what we eat, and drink and the supplements we take can also affect our risk of developing Parkinson's disease.

It's thought that a diet high in fish, vegetables, whole grains, fruits and legumes can be protective against PD. In fact, both the Nurse's Health Study and Professionals Follow-up Study, two prominent studies for medical and nutritional research, found that diets high in fruit, vegetables, fish, legumes and soy were associated with a 25 to 30 percent lower risk for developing PD. Plant based diets, like the Mediterranean diet, have been gaining a lot of attention in this area because of their possibility to reduce inflammation – another potential cause for PD, similar to many diseases like diabetes, heart disease and cancer. Whenever you hear the word inflammation, think antioxidants. Antioxidants, found in whole foods like brightly colored fruits and veggies, are the dietary defence mechanisms for combating inflammation. Food sources of antioxidants from a well-balanced diet can generally meet antioxidant needs and are safer and less expensive than consuming large quantities of supplements.

Speaking of supplements, if you want to prevent PD or even manage symptoms, taking a multivitamin might do some good. People taking vitamin D or with high blood levels of vitamin D have been shown to have anywhere from a 20 to 67 percent reduced risk for PD, compared to those who don't supplement or who have low blood levels of this nutrient. Moderate intakes of vitamin D are thought to be beneficial, but currently there is no recommendation to supplement with this vitamin for PD prevention or treatment. With that said, there is a higher risk for PD as we age, and everyone over the age of fifty is suggested to take a vitamin D supplement of 400IU daily. Here in NL we know producing D from our skin via the sun just isn't an option most months of the year, and the quantity we receive in our diets, compared to what us adults need is relatively low. Are you fifty or older and taking your daily dose of vitamin D?

Consumption of caffeinated beverages like tea and coffee have also been heavily researched in their relation to the development of PD. Caffeine may have a protective effect, as large reviews of scientific research have found that the higher the intake of caffeine the lower the risk of PD, and especially so for men. Because of our genetic makeup however, drinking larger amounts of coffee and tea may be protective for some, and for others large amounts of coffee have been shown to advance PD onset. Drinking large amounts of tea (3 or more cups a day) has been shown to be beneficial by either lowering PD risk, or delaying onset of symptoms.

Eating less food may help too. Caloric restriction of food has been associated with extending life in both humans and animals. It's also been suggested as a way to combat the loss of functioning nerve cells in animals with neurodegenerative diseases, like PD. Watching the waistline is important too. Being overweight, especially in mid life, has been identified as a risk factor for Parkinson's. In fact, in scientists have found that those who have a BMI of 30 (say 5 foot 9 and 203 pounds), have double the risk of developing PD than those with a BMI of 23 (versus 155 pounds at 5 foot 9).

April is Parkinson's Awareness Month. To learn more about Parkinson's disease here in Newfoundland, visit The Parkinson Society of Newfoundland and Labrador at http://bit.ly/RAqmrG.

As seen in The Telegram April 29, 2013

Spring into the Extra Helping Spring Food Drive

Spring has finally sprung! And as we head out to enjoy the sunshine and outdoor activities, it's a reality that some families may struggle to find healthy meals that fuel this new-found energy. For thousands across our province it can be a struggle just to know where the next meal or snack is coming from. Each month across our province more than 27 000 people, almost 40 percent of them children, turn to a local food bank for assistance. So not only is spring a time of renewal, it's also a time for dwindling resources at food banks across our province. 

“Hunger is a constant reality for far too many families in Newfoundland and Labrador,” says Egbert Walters with the Community Food Sharing Association. “The Extra Helping Food Drive is essential in helping local food banks replenish their stock and address the issue of hunger in our communities.” During the food drive, all Loblaw locations in St. John’s, Mount Pearl and Paradise will collect food and funds directly for The Community Food Sharing Association and be distributed to these communities as well as others in need across our province. For all other communities, food that is donated locally will go directly to one or more designated food banks in that community. Cash donations can also be made and as a thank you for every donation of five dollars or more, stores will be offering customers a coupon book filled with great savings on grocery store items. 

If you are looking for some inspiration on foods to donate here are some most needed, nutritious items. Canned soup and stew; peanut butter; canned beans; macaroni and cheese; dried pasta, noodles and rice; pasta sauce; canned meat and fish; beans and legumes; canned vegetables and fruit; canned/powdered milk; breakfast cereal; and baking supplies. For smart shopping, consider a few things for a food bank donation. Choose more nutrient dense options, including low-sodium soups, canned items packed in water or their own juice (like tuna and fruit), unsweetened juices and fruit sauces (like 100% juice and applesauce), whole grain pastas, brown rice, and whole-grain, high-fibre unsweetened cereals. When you are shopping keep an eye out for shelf tags featuring the Extra Helping logo that make it easy for you to locate some of these products. To stretch those grocery dollars even further, consider club packs of grocery items or economical noname brand products as donation items.

Try this high-energy snack made from canned chickpeas. Chickpeas are a great option for donating to the Extra Helping Spring Food Drive because they are an economical choice that pack big health benefits, such as helping to prevent cancer and heart disease and regulating blood sugar. Plus, they are loaded with antioxidants, protein, and fibre.  They can be used in a variety of soups, stews, salads and more! In the recipe below, you can replace the za’atar spice blend with your favourite spice blend.

Crispy Spicy Chickpeas

Ingredients:

1 can (540 mL)     PC Blue Menu Chickpeas, rinsed and drained
1 tbsp. (15 mL)     olive oil
Pinch                     sea salt
1 tsp (5 mL)          PC Black Label Za'atae spice blend
1/2 tsp (2 mL)       cayenne pepper

Instructions:

1.      Preheat oven to 400°F (200°C).

2.      In bowl, toss together chickpeas, olive oil and salt. Spread onto rimmed baking sheet. Bake in centre of oven for 30 minutes or until crispy, shaking the baking sheet occasionally.

3.      In small bowl, stir together za’atar and cayenne. Sprinkle evenly over chickpeas; stir to coat. Return to oven; bake for 10 minutes longer. Cool before serving.

Serves 4. Per serving: 160 calories, fat 5 g (of which 1 g is saturated), sodium 40 g, carbohydrate 21 g, fibre 4 g, protein 7 g.

Recipe source: www.pc.ca

As seen in The Telegram April 22, 2013

IBS is no BS

If you suffer from chronic abdominal pain, bloating, constipation, diarrhea, heartburn or nausea, it's possible you might have irritable bowel syndrome. Irritable bowel syndrome, aka IBS, affects an estimated 13-25% of Canadians. It can begin at any age, resolve, and then reoccur again at any age. If you are young, female, and have a family history of IBS, you're more likely to have this disorder. April is IBS awareness month, and particularly in Newfoundland and Labrador we need to bring more awareness to this condition. According to the Canadian Digestive Health Foundation, Canada has one of the highest rates if IBS in the world, and our province has the highest provincial rate across Canada.

Despite the discomfort associated with IBS, it doesn't cause permanent damage to the intestines like inflammatory bowel diseases such as crohn's disease and colitis. It's not known exactly what causes irritable bowel syndrome. The walls of the intestines are lined with muscles that contract and relax as food moves from our stomach down through our intestinal tract. With IBS sometimes these contractions are stronger and last longer than normal, causing food to travel through our intestines faster, creating gas, bloating and diarrhea, or the opposite effect of moving too slowly and the opposing problem, constipation. It is known that stress can play a significant role in disturbances of food moving gingerly along our digestive tracts and that obesity too, worsens symptoms. Stress and weight management are therefore important aspects of IBS treatment.

With IBS, certain foods can often be symptom triggers. These foods vary from person to person, but generally speaking common culprits include alcohol, chocolate, caffeinated beverages like coffee and soft drinks, dairy products, and sugar-free sweeteners (which end in 'ol'). If you think certain foods affect you, then try keeping a food and symptom journal to pin point any potential food triggers. In addition to that, there are a few dietary things you can do to relieve and manage symptoms. 

Eat smaller and regular meals. Be sure to drink adequate fluid too, especially if you don't go for a number two as often as you should. Eat slow too. Eating fast, chewing gum, drinking carbonated beverages and using straws, all cause us to swallow more air, which creates gas. If gas is a problem for you, foods that might make symptoms worse include beans, cabbage, turnip, cauliflower and broccoli. Fatty foods may also be problematic for gas.

When possible, incorporate fiber from whole grains, fruits and veggies and legumes into your diet. But only do this if you aren't running back and forth to the bathroom. Increasing fiber will help to decrease constipation, but doing so quickly can make gas and cramping worse. Be sure to do this gradually, and drink plenty of liquids. Water is best.

Take care with dairy. Lactose intolerance seems to be more prevalent in IBS. If you're intolerant to lactose, try substituting yogurt for milk, as it contains less lactose. Using an enzyme product to help break down lactose is another option. Consuming small amounts of milk products or combining them with other foods can sometimes help too. 

Last but not least: exercise! This helps to relieve depression and stress (a key trigger for IBS flares). It also helps to stimulate normal contractions of your intestines to get you going regularly. 

As seen in The Telegram April 15, 2013

Eat to 100

This month marks the 100^th column for 'On Your Plate'. To celebrate, let's talk about what to eat to live to 100. Newfoundland and Labrador has the lowest life expectancy for both males and females per province in Canada. Diet is a major factor in health prevention and wellness, so it only seems reasonable to take a glance at what countries and regions boasting longevity do in terms of diet. 

Japan is well known for their healthy lifestyles. Their obesity rate is 1.5% and people live to be about 82 years old. A Japanese diet focuses on cruciferous vegetables like cabbage, broccoli, bok choy and kale, and their main sources of protein are heart healthy fish and soy. Some Japanese also practice the habit of eating until they feel 80% full.

France is also a country known for their health. They have an obesity rate of 6% and their life expectancy is about 81 years of age. Interestingly, the French regularly indulge in high-fat foods like cheese and chocolate without much impact on weight scales. This is likely attributed to small portion sizes and that they focus their meals around the vegetable portion of food, versus the meat. They also rarely snack, and prepare meals by baking, roasting and braising- all low-fat cooking methods.

 

 

 

People living in the Mediterranean region, like Greece, Sardinia, and Italy are also known for long lifespans. These individuals consume diets based on heart healthy olive oil, fish, fruits and veggies, whole grains, legumes and moderate amounts of red wine. 

 

 

 

  

So that's what people across the world eat and seem to live long and well. But, what should we eat to improve our life spans back here on the rock? Below are the foods we can access right here at home to increase our longevity:

Eat dark coloured fruits and veggies for antioxidants. Bright coloured foods native to us or that are available year round include berries like blueberries, raspberries, partridgeberries, mustard and turnip greens, carrots, onions, beets and cabbage. Have fruit and veggies as a part of every meal.

Try fish for omega-3 fats. This will keep minds sharp and heart disease at bay. Fish which are high in this fat and native to NL include salmon, char and trout. Other sources include canned fish like sardines, and kippers. Eat about three ounces of fish a minimum of twice per week.

Drink tea and coffee. Both of these beverages have antioxidants which help to fight chronic disease like cancer, diabetes and heart disease. Drinking three cups or more of coffee a day has been linked to lower rates of diabetes in some studies. Tea is one of the richest sources of antioxidants in the typical north American diet, so continue to have a cup or more of tea or coffee daily. Just choose decaf after a couple cups, and be sure to watch the cream and sugar additions.

Use spices instead of salt. Spices come without the sodium (of salt) that is responsible for increasing blood pressure. Spices will also have health promoting antioxidants. A teaspoon of oregano added to a spaghetti sauce has just as many antioxidants as one cup of sweet potato, and one half cup of ground cloves has more antioxidants than one half cup of blueberries. Keep spices on hand in the kitchen and at the table instead of the salt shaker.

 

Drink or eat low fat dairy for vitamin D. Vitamin D is a nutrient being linked to many, many conditions like heart disease, diabetes, cancer, allergies, mental illness and increased rates of death. Our levels in NL are often low due to our low dietary intakes, and of course the low levels produced through our skin during our short summer months. Ensure you get two servings of dairy or equivalent daily.

In addition to eating the above foods, keep calorie restriction and weight loss at the forefront of your mind too. Many of the countries and regions of the world with the highest life expectancies have these factors in common. To do this, cut back on portions, desserts and snacks, and aim to cook more meals at home.

As seen in The Telegram April 8, 2013

Food Quality and Nutrition Attitudes of NL’ers

According to a new study that examined the eating habits of Canadians from coast to coast, some pretty interesting facts on nutrition, healthy eating, and attitude were revealed this week. The NDP Group’s HealthTrack Canada, which tracks Canadians’ attitudes about health and diet, captures ailments, medical conditions, body mass index, and provides an overall assessment of personal health. As an example, when planning meals, consumers in Ontario apparently show greater interest with nutrition compared to other regions. They may show the greatest interest, but overweight and obesity rates are still the lowest in Quebec. In fact, the info about Atlantic Canadians was just as interesting and concerning. Consumers in Atlantic Canada are apparently the most cautious about serving foods with sodium and saturated fat, try to consume more foods with fibre, fruit and vegetables, and keep an eye on their cholesterol, but the country’s obesity rates are highest right here at home in NL. So somehow we appear to be quite conscious about the food decisions we make, but given our past and present weight history it doesn’t seem to translate down to our plates or our waists.

“Interestingly, households from the Atlantic region are the most conscious of the calories they consume, but struggle with obesity and, as a result, are the most likely to want to lose weight,” said Joel Gregoire, food industry analyst at The NPD Group and author of Eating Patterns in Canada. “That being said, these provinces recognize that there is room to improve their eating habits, but lower access levels to store-fresh fruits and vegetables might be a contributing factor in their struggle to make smarter food choices.”

Not surprisingly, we (Atlantic Canada) did score low on the report card for including many nutritious foods, when being compared to other provinces. Fruit, the country’s top snack food, is less commonly eaten as such in the Atlantic provinces, despite our best intentions. In terms of a percentage of meals that included store bought fresh veggies, we tender to include fewer too. Despite being surrounded by water and an abundance of seafood, we eat fish and seafood in meals at home at levels comparable to the rest of the country. I’m giving us an F in not just foods we consume, but our meal frequency too. Atlantic Canadians have the most skipped meals at a whopping 100 meals/year average! When you think about it, that’s just about a skipped meal every three to four days.

Why these differences between Atlantic and the rest of Canada? I had an opportunity to interview Gregoire, and the answer he says is to do with age. ‘When you look at the median age going east to west, people get younger and younger. We are also more concerned with health as we age and as we get older we are more concerned with food nutrients like sodium, trans fat and sugar.’ He also mentions a very true and good point: people are creatures of habit and habits are the driving force behind what we eat. Habits of skipping meals, not much fruit or veg are certainly not good habits however. They’re the kind of habits which over time cause bigger bellies and bigger health problems.

Perhaps we could learn a habit or two from our lean French neighbours. Both the eating habits and the health outcomes are contrasting in eastern Canada, where French Canadians are more likely to satisfy their cravings more readily at meal time in comparison to us. Quebec natives are also less likely to skip breakfast, lunch and dinner, and don’t deny themselves the foods they enjoy most- not only do they have the leanest weights, but they also indulge in desserts most commonly (42 per cent more than the national average)!

As seen in The Telegram April 1, 2013