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An anti-inflammatory diet now can protect your brain from dementia later
"Currently, inflammation is considered a major factor in the development of depression, dementia, and other brain disorders," says Dr Drew Ramsey.
Every year you can expect a slew of new “guaranteed diet” books for weight loss, brain health, aging, spiritual well-being, and general lifestyle. There’s the vegan one, the raw meat one, the low-fat one, the high-fat one, the juice-from-fruits-picked-during-a-full-moon one, the blood type one, and the one based on your latest tarot card reading. It becomes quite confusing. Authors confuse a little information with knowledge, then try to translate that into sales.
There are too many factors to factor in to a proper diet. Serious nutritionists recognize that good health requires a nuanced understanding of individual genetics, environment, and gut microbiome. Then there’s the speed you consume your food, the types of sugar you eat—in juice or whole fruit, in which the fiber plays a critical role—then the types of fat you digest, and stress levels.
Let’s pause on that last one for a moment, as stress is rampant. An overtaxed body is an inflamed body. A recent study investigating the role of inflammation in regards to brain health and dementia is worth considering. It’s not the only factor in a good diet, but it is a crucial one.
A team at Columbia University Medical Center, led by neuropsychologist and epidemiologist Yian Gu, studied the cognitive performance of 330 elderly adults to see if the Mediterranean diet—one of the longer-lasting and most-studied diets in the world—could lower their risk of diseases of dementia, including Alzheimer’s. All adults involved did not suffer from dementia during the course of the study.
Gu points out numerous studies have shown that this diet, which is fish- and poultry-heavy with an emphasis on whole grains, fruits, olive oil, vegetables, and moderate alcohol intake, offers protection against the development of Alzheimer’s. Gu wanted to know if this is due to a decrease in inflammatory biomarkers in the subject’s brain.
The result was yes, decreased inflammatory markers were prevalent in those who ate this diet. They also had better visuospatial cognition, thanks to nutrients such as vitamins B1, B2, B5, B6, D, and E, as well as higher intake of omega 3-fatty acids, calcium, and folate. Gu notes:
This study suggests that certain nutrients may contribute to the previously observed health benefits of some foods, and anti-inflammation might be one of the mechanisms. We hope to confirm these results in larger studies and with a wider range of inflammatory markers.
To understand why lower inflammation helps overall health and aging I emailed Drew Ramsey, also at Columbia University. The psychiatrist, Big Think expert, and author of numerous books, including Eat Complete, told me:
Inflammation is how our body deals with stress and injury. Today, most people eat a diet and have a lifestyle that promotes incredible stress via excess sugars, eating the wrong fats, and losing the sense of joy that food should give us. Currently, inflammation is considered a major factor in the development of depression, dementia, and other brain disorders. People should worry about inflammation because it is contributing to the degradation of their health.
This is especially important as we age. As Gu and team write in the study, Alzheimer’s is the leading cause of dementia worldwide, and is the most common neurodegenerative disorder. While medical interventions help us live longer that does not always translate to healthier. We can overcome cancer and heart surgery and survive longer with AIDS and type 2 diabetes, but quality of life is greatly compromised when suffering from dementia. The strain on family and friends can be overwhelming.
Which is why it’s important to start interventions earlier in life. Most of what is sold in packages is not food, but a combination of food-like substances preserved by unpronounceable chemistry. Sugars and unhealthy fats hide, disguised by numerous names, slowing transforming our microbiome in ways that degrade health. And it’s not only visceral fat, body mass index, and heart disease we need to worry about. Without healthy cognition the very concept of “I” disintegrates. The so-called golden years are effectively meaningless if you can’t remember them.
While studies like Gu’s remind us of the bigger picture, Ramsey suggests taking it meal by meal. When I ask him how people can implement changes in their diets now, he expresses skepticism about considering the long game. Change starts at the dinner table tonight, he says.
People don't get motivated by “long term benefits” or “risk reduction.” We have the most success in our clinic when we encourage patients to make better food choices at their next meal. We find that there are very rapid effects when people switch from modern Western food to nutrient dense whole foods (which are also brain food). Sure, eating more avocados can decrease dementia risk, but encouraging patients to eat more avocado toast and guacamole is more compelling when it comes to behavioral change.
Gu knows that one study does not change a discourse. But the combination of better understanding the microbiome and the effects of decreasing inflammation is too prevalent to deny. The Mediterranean diet offers a simple lesson applicable globally, to eat seasonal fresh foods and enjoy moderate amounts of alcohol. Such an approach worked for our species for millions of years until the advent of refrigeration and industrial processing. And we know it works now. We just have to implement it, be it through the recognition of cognitively strong aging or, as Ramsey suggests, hitting the produce aisle for dinner tonight.
Derek is the author of Whole Motion: Training Your Brain and Body For Optimal Health. Based in Los Angeles he is working on a new book about spiritual consumerism. Stay in touch on Facebook and Twitter.
Northwell Health is using insights from website traffic to forecast COVID-19 hospitalizations two weeks in the future.
- The machine-learning algorithm works by analyzing the online behavior of visitors to the Northwell Health website and comparing that data to future COVID-19 hospitalizations.
- The tool, which uses anonymized data, has so far predicted hospitalizations with an accuracy rate of 80 percent.
- Machine-learning tools are helping health-care professionals worldwide better constrain and treat COVID-19.
The value of forecasting<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTA0Njk2OC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyMzM2NDQzOH0.rid9regiDaKczCCKBsu7wrHkNQ64Vz_XcOEZIzAhzgM/img.jpg?width=980" id="2bb93" class="rm-shortcode" data-rm-shortcode-id="31345afbdf2bd408fd3e9f31520c445a" data-rm-shortcode-name="rebelmouse-image" data-width="1546" data-height="1056" />
Northwell emergency departments use the dashboard to monitor in real time.
Credit: Northwell Health<p>One unique benefit of forecasting COVID-19 hospitalizations is that it allows health systems to better prepare, manage and allocate resources. For example, if the tool forecasted a surge in COVID-19 hospitalizations in two weeks, Northwell Health could begin:</p><ul><li>Making space for an influx of patients</li><li>Moving personal protective equipment to where it's most needed</li><li>Strategically allocating staff during the predicted surge</li><li>Increasing the number of tests offered to asymptomatic patients</li></ul><p>The health-care field is increasingly using machine learning. It's already helping doctors develop <a href="https://care.diabetesjournals.org/content/early/2020/06/09/dc19-1870" target="_blank">personalized care plans for diabetes patients</a>, improving cancer screening techniques, and enabling mental health professionals to better predict which patients are at <a href="https://healthitanalytics.com/news/ehr-data-fuels-accurate-predictive-analytics-for-suicide-risk" target="_blank" rel="noopener noreferrer">elevated risk of suicide</a>, to name a few applications.</p><p>Health systems around the world have already begun exploring how <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7315944/" target="_blank" rel="noopener noreferrer">machine learning can help battle the pandemic</a>, including better COVID-19 screening, diagnosis, contact tracing, and drug and vaccine development.</p><p>Cruzen said these kinds of tools represent a shift in how health systems can tackle a wide variety of problems.</p><p>"Health care has always used the past to predict the future, but not in this mathematical way," Cruzen said. "I think [Northwell Health's new predictive tool] really is a great first example of how we should be attacking a lot of things as we go forward."</p>
Making machine-learning tools openly accessible<p>Northwell Health has made its predictive tool <a href="https://github.com/northwell-health/covid-web-data-predictor" target="_blank">available for free</a> to any health system that wishes to utilize it.</p><p>"COVID is everybody's problem, and I think developing tools that can be used to help others is sort of why people go into health care," Dr. Cruzen said. "It was really consistent with our mission."</p><p>Open collaboration is something the world's governments and health systems should be striving for during the pandemic, said Michael Dowling, Northwell Health's president and CEO.</p><p>"Whenever you develop anything and somebody else gets it, they improve it and they continue to make it better," Dowling said. "As a country, we lack data. I believe very, very strongly that we should have been and should be now working with other countries, including China, including the European Union, including England and others to figure out how to develop a health surveillance system so you can anticipate way in advance when these things are going to occur."</p><p>In all, Northwell Health has treated more than 112,000 COVID patients. During the pandemic, Dowling said he's seen an outpouring of goodwill, collaboration, and sacrifice from the community and the tens of thousands of staff who work across Northwell.</p><p>"COVID has changed our perspective on everything—and not just those of us in health care, because it has disrupted everybody's life," Dowling said. "It has demonstrated the value of community, how we help one another."</p>
"You dream about these kinds of moments when you're a kid," said lead paleontologist David Schmidt.
- The triceratops skull was first discovered in 2019, but was excavated over the summer of 2020.
- It was discovered in the South Dakota Badlands, an area where the Triceratops roamed some 66 million years ago.
- Studying dinosaurs helps scientists better understand the evolution of all life on Earth.
Credit: David Schmidt / Westminster College<p style="margin-left: 20px;">"We had to be really careful," Schmidt told St. Louis Public Radio. "We couldn't disturb anything at all, because at that point, it was under law enforcement investigation. They were telling us, 'Don't even make footprints,' and I was thinking, 'How are we supposed to do that?'"</p><p>Another difficulty was the mammoth size of the skull: about 7 feet long and more than 3,000 pounds. (For context, the largest triceratops skull ever unearthed was about <a href="https://www.tandfonline.com/doi/abs/10.1080/02724634.2010.483632" target="_blank">8.2 feet long</a>.) The skull of Schmidt's dinosaur was likely a <em>Triceratops prorsus, </em>one of two species of triceratops that roamed what's now North America about 66 million years ago.</p>
Credit: David Schmidt / Westminster College<p>The triceratops was an herbivore, but it was also a favorite meal of the T<em>yrannosaurus rex</em>. That probably explains why the Dakotas contain many scattered triceratops bone fragments, and, less commonly, complete bones and skulls. In summer 2019, for example, a separate team on a dig in North Dakota made <a href="https://www.nytimes.com/2019/07/26/science/triceratops-skull-65-million-years-old.html" target="_blank">headlines</a> after unearthing a complete triceratops skull that measured five feet in length.</p><p>Michael Kjelland, a biology professor who participated in that excavation, said digging up the dinosaur was like completing a "multi-piece, 3-D jigsaw puzzle" that required "engineering that rivaled SpaceX," he jokingly told the <a href="https://www.nytimes.com/2019/07/26/science/triceratops-skull-65-million-years-old.html" target="_blank">New York Times</a>.</p>
Morrison Formation in Colorado
James St. John via Flickr
|Credit: Nobu Tamura/Wikimedia Commons|
Archaeologists discover a cave painting of a wild pig that is now the world's oldest dated work of representational art.
- Archaeologists find a cave painting of a wild pig that is at least 45,500 years old.
- The painting is the earliest known work of representational art.
- The discovery was made in a remote valley on the Indonesian island of Sulawesi.
Oldest Cave Art Found in Sulawesi<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="a9734e306f0914bfdcbe79a1e317a7f0"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/b-wAYtBxn7E?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
The Persian polymath and philosopher of the Islamic Golden Age teaches us about self-awareness.