Mediterranean Diet Helps Preserve Brain Function

Well, perhaps that’s a bit of an overstatement. Preserved brain function and the Mediterranean diet were  positively associated in a study involving Americans in Utah. This fits with prior observations that the Mediterranean diet prevents dementia.

Macadamia nuts

In the study at hand, the DASH diet (Dietary Approaches to Stop Hypertension) also protected the brain:

Higher levels of accordance [compliance] with both the DASH and Mediterranean dietary patterns were associated with consistently higher levels of cognitive function in elderly men and women over an 11-year period. Whole grains and nuts and legumes were positively associated with higher cognitive functions and may be core neuroprotective foods common to various healthy plant-centered diets around the globe.

See the American Journal of Clinical Nutrition for details.

QOTD: James Altucher on Signing Petitions

“Petitions are just lists of people on future firing squads.”

James Altucher

(Parker here. Those people are at the wrong end of the rifle.)

Nut Consumption Linked to Longevity

American Journal of Clinical Nutrition has the details.

h/t Ivor Goodbody

Frequent Nuts Consumption Linked to 50% Lower Risk of Fatal Heart Attack

JAMA Internal Medicine has the details. Frequent consumption would be at least four times a week. 

Which Fish Provide Maximum Health Benefit and Least Mercury?

Salmon is a good choice

Salmon is a good choice

The Environmental Working Group has a fresh article reviewing the risk of mercury poisoning from seafood consumption. I’m not familiar with EWG. I’m trying not to hold it against them that Dr. Mark Hyman is on the board of directors.

Anyway, the EWG has some advice for you if you worry about mercury toxicity from fish. I try to stay up to date on the issue since I’m convinced that consumption of cold-water fatty fish twice a week is good for your health, in general. If the mercury doesn’t kill you.

Here are some quotes from the EWG article:

…EWG has compiled a list of “moderate mercury” species that would pose a mercury risk for pregnant woman and children who eat fish regularly. This list is more comprehensive than the 2004 EPA/FDA advisory, which warned that women of childbearing age and young children, who are most susceptible to the damage done by mercury, should eat only six ounces a week of albacore tuna and should avoid four other high-mercury species – swordfish, tilefish, king mackerel and shark.

EWG rightly points out that much of the “seafood” consumed in the U.S. really doesn’t provide much of the healthful omega-3 fatty acids.

Among popular seafood species, salmon stands out as an excellent choice.  Four to eight ounces of salmon weekly, depending on the species, can provide 100 percent of the recommended amount of omega-3s. Some types of farmed salmon present significant environmental health concerns. EWG recommends that people choose wild salmon instead.

EWG’s analysis highlights several other affordable and sustainably produced species, including anchovies, sardines, farmed trout, and mussels.  Just four to eight ounces of these species weekly would meet recommended omega-3 requirements for pregnant women and people with heart disease.

***

Americans eat more than 400 million pounds of canned imported tuna because it is affordable and can be stored for a long time. Canned tuna is the second most popular seafood in the U.S., after shrimp.  An average American eats an average of 2.5 pounds of tuna every year (NOAA 2012).  Albacore tuna, also called “white” tuna, contains significant amounts of omega-3s, but tests indicate that it also contains significant amounts of mercury. “Light” tuna is usually skipjack tuna but can also contain yellowfin tuna. Skipjack and yellowfin have lower mercury levels than albacore, but fewer omega-3s.

As Jim Gaffigan asked, “Has anyone even bothered to ask why the tuna are eating mercury?”

In 30 years of practicing medicine, including 12 years right on the Gulf Coast, I’ve never seen a case of mercury toxicity. Maybe I’ve missed it. Maybe it’s quite rare.

Read the whole enchilada.

Steve Parker, M.D.

h/t Conner Middelmann-Whitney

Are Low-Carb Diets Safe and Effective for Children?

DietDoctor Andreas Eenfeldt has located three studies that answer in the affirmative. Click through to his blog for details.

Should You Try Intermittent Fasting?

Dietitian Brenna has some definite thoughts on it after her recent experiment.

I”ve done a couple 24-hour fasts in the last year (notes here and here).

Dietriffic’s Melanie Thomassian has a thoughtful post on fasting, too.

Steve Parker, M.D.

R.I.P.: A Horse Named Steve; and a Neurosurgeon Confronts His Own Death

The New York Times online has the story:

As soon as the CT scan was done, I began reviewing the images. The diagnosis was immediate: Masses matting the lungs and deforming the spine. Cancer. In my neurosurgical training, I had reviewed hundreds of scans for fellow doctors to see if surgery offered any hope. I’d scribble in the chart “Widely metastatic disease — no role for surgery,” and move on. But this scan was different: It was my own.

Well worth your time to read unless you’re in denial of death.

h/t Yoni Freedhoff.

*  *  *

A pall hangs over the Parker Compound since one of our horses died of colic yesterday. Certainly not the same as a human death, but still….  

My wife and daughter rescued Steve from appalling conditions  eight or nine years ago when he was about seven years old. They named him after me for some reason—his original name was Wyatt. Sunny paid $200 (USD) for Steve, which is one cheap horse. Many horses are like boats and airplanes in that they may not cost all the much initially—it’s the maintenance and repairs that get you.

The seller in Apache Junction, Arizona, had him in a large pen with 20 or 30 other horses. At feeding time, the owner threw a few flakes of hay into the pen and then it was “survival of the fittest” time. Horses are not by nature sharing creatures. Steve was not high up on the pecking order. If she hadn’t bought him, he may well have ended up in a meat market.

Steve was originally my daughter’s first horse, not mine. For reasons forgotten, we got her another horse, Buckwheat. Steve was to be my wife’s horse then. Soon enough Sunny broke her leg and was out of commission for months. Horses, like people, need exercise. The most fun way to exercise them is to ride them. That’s when I first started riding Steve, to give him exercise. My daughter and a cowgirl named Angel Antan were my instructors.

I had an odd experience with him one time when my daughter and I were on a trail ride to the Verde River from our home in Rio Verde. If you don’t know how to ride, note that a horse isn’t supposed to move or stop unless the rider gives the signal. You can’t let the horse be in charge. We were in a dry wash when Steve suddenly stopped and started sniffing the ground. I had no idea what was up and thought I’d just sit there waiting to see what would happen. Soon and without warning, Steve knelt down on his front legs, then his back ones, and was on his belly, starting to roll over! I jumped off and pulled him up by the reins before he did the deed. You do NOT want a horse rolling over on you, or your saddle for that matter. He never did that again, nor have I heard of that happening to others.

One of the cool things about our trail rides is that you can get close to coyotes. When you’re on horseback, the coyotes don’t perceive you as much of a threat.

Steve always liked men more than women. It was only in the last few months that my wife and he became quite fond of each other.

My wife gave him a great home. He was a good horse who taught me how to ride. I always felt safe when I was around him and on him, regardless of the near roll-over.

He “colicked” every year for the last five years. I’d like to think that Steve’s in horse heaven with his buddy Buckwheat, running over grassy  hills and wading through clear streams. RIP, Steve. No more pain, ever. 

Steve is the palomino on the right

Steve is the palomino on the right

Easily Make Your Own Vinaigrettes and You Won’t Have to Wonder What’s In Them

Our new cruet

Our new $8 cruet

If you’re trying to lose weight or keep from getting fat, salads are helpful. I recommend them in my Advanced Mediterranean Diet, Low-Carb Mediterranean Diet, Paleobetic Diet, and Ketogenic Mediterranean Diet.

My favorite salad dressings are vinaigrettes. They can be as simple as olive oil, vinegar, salt and pepper. The problem with most commercial vinaigrettes is the label says “_____ Vinaigrette with olive oil,”but the first listed ingredient is soybean oil (or some other industrial seed oil) and olive oil is somewhere down the line.

Get around that by making your own. Here’s a recipe and a salad to try it on. Also, if you’re watching your carb consumption, the commercial dressings  may sneak in more than you want. Again, avoid that by making your own.

Cruet label

Cruet label

You can make a vinaigrette in a jar with a lid. Add the ingredients then shake to create an emulsion. Or do it in a bowl with a whisk. My wife found us a cruet at the supermarket that I’m hoping will allow mixing, storing, and pouring all from the same attractive container. I’ll let you know if it doesn’t work out; I’m afraid it will leak when I shake it.

Steve Parker, M.D.

Update January 28: As feared, it leaks when you shake liquid contents. Anyway, it makes an attractive container for olive oil, especially if you buy it by the gallon.

Got Abdominal Obesity? Improve Your Health With Mediterranean Diet and High-Intensity Interval Training

…according to the Heart and Stroke Foundation. Some quotes:

The study found an average reduction in waist circumference of eight centimeters [3 inches], a reduction in systolic blood pressure of 6 mm Hg and an aerobic fitness improvement of 15 per cent over the first nine months of the study.

Improvements in waist circumference, blood pressure and fitness can lead to numerous other health benefits including a reduced risk of developing high blood pressure, as well as improving osteoarthritis symptoms, quality of life, physical functioning, and cognition.

The high-intensity interval training was done two or three times a week over 20-30 minutes each session. Click for an example of HIIT on a stationary bike. More basic info on HIIT.

The classic Mediterranean diet has too many carbohydrates for many diabetics, although it’s better for them than the Standard American Diet. That’s why I devised the Low-Carb Mediterranean Diet.

Steve Parker, M.D.