Medical studies have confirmed what was suspected for years: Both your heart and your brain will benefit from the Mediterranean style of eating. In this area of the world, the emphasis is on fresh plant-based foods that are rich in antioxidants as well as high fiber from whole grains and “good” fats.

On the flip side, the Mediterranean people consume fewer animal-based or processed foods and their approach to eating is more relaxed and enjoyable.

The results are impressive. Researchers studying the Mediterranean people have found that their dietary and lifestyle choices result in an overall lower incidence of chronic disease and higher life expectancy than those who follow a Western diet.

What exactly is a Mediterranean diet? First, it is not a “diet” as we commonly define the word today. There is no set formula for what to eat, what time to eat or even how frequently. There are no hard and fast limits to the amount of food that can be consumed, and there is no counting calories or fat grams. Diets are usually about foods that are strictly off limits. The Mediterranean way of eating focuses more on what you can eat - fresh, healthy and often colorful foods - rather than what is forbidden.

Since there are 16 countries bordering the Mediterranean Sea, there is not one, single “Mediterranean Diet.” As you can imagine, eating habits vary from country-to-country and region-to-region. However, there is a common pattern throughout the Mediterranean area that has been identified as a healthy eating plan - one that is based on making wise choices in a number of dietary areas.

The Mediterranean diet starts with a very high consumption of foods from plant sources, such as brightly-colored fresh fruits and vegetables that are rich in antioxidants. Foods are often grown locally, so they are fresh and loaded with nutrients.

Most people in the Mediterranean countries eat very little processed foods and they average an impressive nine servings daily of healthy fruits and vegetables.

Whole grains are a staple part of their diet. These grains, rich in fiber, vitamins, minerals and many other nutrients, are used to make breads - like homemade pita and peasant. However, the Mediterranean people don’t use butter or margarine, which contain saturated or Trans fats. The Mediterranean people also consume pastas, rice, polenta and couscous, but since they are made with whole grains they have little fat and provide necessary energy for the body and the brain.

In addition to the whole grains, people practicing a Mediterranean diet routinely consume legumes, seeds, potatoes, beans, flaxseed and small portions of nuts.

Although nuts are high in fat, tree nuts, including walnuts, pecans, almonds and hazel nuts, are actually low in saturated fat so the benefits outweigh the negatives.

On the subject of fats, foods high in saturated fats such as red meat are rarely eaten by Mediterranean people. Dairy products and eggs are consumed in moderation as are poultry, fish and seafood.

However, not all fats are actively avoided. Olive oil and canola oils - both healthy fats and a great source of omega-3 fatty acids - are used over other fats such as butter. These good oils provide monounsaturated or polyunsaturated fats, which have been shown to reduce cholesterol levels, lower hypertension and may even prevent certain forms of cancer.

Other good sources of fats that are incorporated into the Mediterranean style of eating include avocados, flaxseed and some fatty fish, like salmon, tuna, herring, mackerel, sardines and trout.

While most healthy eating experts advise abstaining from alcohol, in the Mediterranean countries, people routinely enjoy very moderate amounts of red wine, most often with a meal.

Instead of capping off a meal with a sugary dessert, the Mediterraneans most often will eat fresh or dried fruit. Any rich desserts or pastries are mainly sweetened with honey and they are usually enjoyed in very small amounts.

In fact, the concept of moderation applies to all foods and to the entire dining experience. The focus is on small portions of quality foods that are prepared well and taste delicious, rather than super-sized servings of empty calories. Foods are also consumed more slowly for maximum enjoyment. When you have such a range of appealing fresh foods, it is easier to make wise nutritious choices. And, since everyone is eating pretty much the same way, eating well - and not to excess — simply becomes a way of life.

Another part of the lifestyle is exercise. Most Mediterranean people walk a significant amount every day and they are on average very active people.

So what is the result of a consistent, long-term diet that is higher in plant foods and lower in animal products?

Those who follow a Mediterranean lifestyle show significant health benefits, including a decrease in body weight, blood sugar and blood pressure. All of these benefits translate into a lower incidence of chronic diseases and longer life expectancy for the Mediterranean people, over their counterparts residing in Western countries.

Studies have also shown that the Mediterranean diet can also provide significant benefits for the brain. In a recent four-year study conducted at the Columbia University Medical Center, researchers found that those who follow the Mediterranean diet may have up to a 40% less risk of developing Alzheimer’s disease over people who follow a Western-style of eating that is common in the U.S.

The evidence is mounting that a person’s dietary choices will have a wide-reaching impact on both the body and brain. The Mediterranean lifestyle and diet is a good example of how nutritious food choices, exercise and moderation can translate into better health.

Lorne S. Label, MD, MBA, FAAN
Dr. Lorne S. Label is the founder and director of the Center for Longevity of the Brain in Thousand Oaks, California. A board-certified neurologist, Dr. Label is trained in both traditional Western and Eastern medicines and he incorporates integrative techniques into his practice. Dr. Label writes and speaks frequently on the subject of brain health and how to keep the mind active, sharp and agile as one ages. For more information, visit www.brainlc.com or call 805-497-7274 or toll free at 888-3BRAIN3.

Overview:
Medical studies have confirmed what was suspected for years: Both your heart and your brain will benefit from the Mediterranean style of eating. In the Mediterranean diet, the emphasis is on fresh plant-based foods that are rich in antioxidants as well as high fiber from whole grains and “good” fats. The Mediterranean people consume few animal-based or processed foods. The result of following this diet is a much lower incidence of chronic disease and higher life expectancy.

Keywords:
Nutrition, healthy eating, dementia, brain health, Mediterranean diet, aging, healthy foods, brain healthy foods, Mediterranean lifestyle

Making healthy food choices is important at any age. New medical evidence shows that what you feed your body directly affects your brain.

A “brain healthy” diet means low-fat, low cholesterol choices combined with an abundance of antioxidant foods that are beneficial to the brain. Better nutrition will be good for your heart and your mind.

Many people start out the day with supplements. While it is probably a good idea to take a daily multivitamin to give our bodies a little extra boost, popping a pill is no substitute for a well-rounded, healthy diet.

Studies have shown that most of us do not get enough protein rich foods, and when we do consume protein it is usually later in the day. Scientists know that adequate proteins are vital to having an optimum thinking process, and a protein-based meal in the middle of the day will optimize your mental performance.

But doesn’t protein usually include fat, which is bad for you? Yes, but not all fats are created equal. While it is true that we want to limit the saturated fats that are found in red meats and animal products, you can replace these “bad fats” with Omega-3 fatty acids - also called “essential fats” - which help keep the brain operating at its peak.

In fact, Omega-3 fats are so important to a good diet that a severe lack of these good fats can lead to depression, poor memory, low IQ, learning disabilities, dyslexia, ADD and many more mental disorders.

To ensure that your diet is rich in Omega-3 fats, eat plenty of oily, cold-water fish like wild salmon, sardines, whitefish, trout, tuna, herring, sable fish, mackerel and anchovies. Ask your doctor if you should also take an Omega-3 supplement on a daily basis.

While the goal is to increase the Omega-3s in your diet, you also want to decrease the intake of trans-fats - sometimes called trans fatty acids or hydrogenated vegetable oils. Found in many processed foods, trans-fats will pack on the pounds and provide absolutely no nutrition for your body. They are empty calories, so whenever possible, choose fresh foods over processed.

Carbohydrates that have been refined and processed are also considered a brain drain.

Your body will benefit if you limit the “bad” carbohydrates, such as refined white sugar and high-sugar sweetened drinks.

Foods with high sugar content also have a high glycemic index, which means they adversely affect the body by causing a spike and then a sudden drop in the blood glucose and insulin levels. So the next time you are tempted to substitute a muffin, donut or pastry for a healthy meal, remember that your body and your brain both need high quality foods that provide fuel for the body and brain.

But the body does need “brain booster” carbohydrates found in whole grains, fruits and vegetables.

In fact, your mother was right when she extolled the virtues of eating your vegetables. Even better advice is to consume both fruits and vegetables - with an emphasis on brightly colored fresh foods.

Focus on a diet rich in fresh fruits and dark leafy vegetables and strive for at least 4-5 servings daily. Vegetables and fruits are packed with antioxidants and many essential vitamins and minerals. Plus, they are low in fat and calories. Choose foods such as kale, spinach, Brussels sprouts, alfalfa sprouts, collard greens, broccoli, beets, red bell pepper, onion, corn, soybeans, eggplant and dark green lettuces. Your brain will benefit from eating fruits with high antioxidant levels including prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.

What other advice would Mom recommend? Eat in moderation. Your body has to work in overdrive to digest a huge meal, so smaller meals eaten more often is a better choice.

Nuts, also in moderation, can be a useful part of your diet. A handful of almonds, pecans and walnuts will all provide a good source of vitamin E, an antioxidant.

Drink plenty of fluids (six 8 oz. glasses a day) and make sure that a good portion is water. Limit caffeine and alcohol, although a glass of red wine daily (check with your doctor) can actually be helpful, due to the resveratrol found in dark red wines. Green tea is an excellent substitute for coffee.

The goal with good nutrition is to have a healthier body and mind. Your brain will benefit from a well-balanced diet and improved food choices. When in doubt, choose fresh options, read the labels and consult with your physician or a nutritionist.

Lorne S. Label, MD, MBA, FAAN
Dr. Lorne S. Label is the founder and director of the Brain Longevity Center in Thousand Oaks, California. A board-certified neurologist, Dr. Label is trained in both traditional Western and Eastern medicines and he incorporates integrative techniques into his practice. Dr. Label writes and speaks on the subject of brain health and how to keep the mind active, sharp and agile as one grows older. For more information, visit www.brainlc.com or call 805-497-7274 or toll free at 888-3BRAIN3.

Teaser copy: Making healthy food choices is important at any age. New medical evidence shows that what you feed your body directly affects your brain. Here are some helpful hints for choosing foods to help your brain health.

Keywords: brain health, healthy aging, dementia, alzheimer’s, longevity, memory, aging, healthy brain, seniors

Dementia is a subject that most people try to avoid. Just the thought of memory loss - in a loved one, friend, co-worker or, worse yet, ourselves — makes us terribly uncomfortable. Unless we are confronted directly with dementia, we prefer to think of it as “someone else’s problem.”

But dementia - one of the world’s fastest growing diseases — won’t go away and it is fast becoming “everyone’s problem.” A look at the facts and statistics surrounding dementia clearly show that it is a massive issue, possibly a medical catastrophe in the making, with no easy solution.

Indeed, the numbers and statistics surrounding dementia are staggering. Worldwide, there are now an estimated 24 million people living with some form of dementia. Without a major medical breakthrough in the fight against dementia, this number could jump to as many as 84 million who have age-related memory loss by the year 2040.

Although there are a number of forms of dementia, Alzheimer’s is the most common, and most well-known, of the age-related memory loss diseases. Currently, more than five million Americans suffer from Alzheimer’s, and it is the seventh leading cause of death in the U.S. About 13% of Americans over the age of 65 have Alzheimer’s and half of those over age 85 will develop Alzheimer’s — or a closely related dementia.

Health analysts estimate that in just five years the number of Americans with Alzheimer’s will jump to 7.7 million and by 2050 the number is projected to more than double to 16 million. So why is this disease growing so rapidly?

Simply put, our population is “graying” and our citizens are living much longer than any previous generation. In fact, the fastest growing segment of our population is the over 80 age group, and the odds of becoming demented for the very elderly are much higher.

Another aspect to our changing population is how quickly this change has taken place. A person born in 1900 could reasonably hope to reach about the age of 50 - the average life expectancy was just 47 years. However, over the course of the last century a number of factors, such as medical advances, widespread access to health care, improved sanitation and better nutrition have had a tremendous impact on how long we live. Consequently, the average life expectancy for both men and women in the U.S. today is 77 years of age. That’s an incredible increase of 30 years in just one century.

And, with the Baby Boomer generation on the verge of retirement, we are now looking at a shift to an even older society. There are about 77 million in the baby boomer generation. By the year 2030, these men and women will make up approximately 20% of the total U.S. population. As a result, health experts currently estimate that at least 10 million Baby Boomers will develop Alzheimer’s.

The news for older Baby Boomer females is even bleaker as about one-in-six females over the age of 55 could develop Alzheimer’s. Why do more women than men get Alzheimer’s? It’s not anything genetic. It is simply that women traditionally live longer (by about five years in the U.S), so it becomes basically a numbers game.

The statistics surrounding dementia are sobering. If you do not currently know someone with memory loss — a family member, friend, neighbor or co-worker — then you most certainly will know someone in the near future.

There are two risk factors for dementia, genetics and aging, and neither of these factors can be controlled. While time and money is being funneled into Alzheimer’s and dementia research, there is no “magic bullet” solution. Currently, there are several “disease-modifying therapies” in development that may offer temporary slowing of disease progression or even restore cognitive function. However, it may take years before these therapies are available to the general public.

The best approach is to adopt a proactive brain health lifestyle today. And, if a loved one or you is experiencing any signs of cognitive loss then you should visit your healthcare professional immediately.

For more information about brain health and dementia, visit us online at www.brainlc.com or contact the Brain Longevity Center at 805-497-7274. The Brain Longevity Center is a medical facility that offers proactive programs for those with mild-to-moderate dementia and those seeking to maintain a healthy brain as they age.

***Health and dementia statistics are from the Alzheimer’s Association, the National Center for Health Statistics and the Center for Disease Control.

Lorne S. Label, MD, MBA, FAAN
Dr. Lorne S. Label is the founder and director of the Center for Longevity of the Brain in Thousand Oaks, California. A board-certified neurologist, Dr. Label is trained in both traditional Western and Eastern medicines and he incorporates integrative techniques into his practice. Dr. Label writes and speaks on the subject of brain health and how to keep the mind active, sharp and agile as one ages. For more information, visit www.brainlc.com or call 805-497-7274 or toll free at 888-3BRAIN3.

Teaser copy: Dementia is a subject that most people try to avoid. Just the thought of memory loss - in a loved one, friend, co-worker or, worse yet, ourselves — makes us terribly uncomfortable. Unless we are confronted directly with dementia, we prefer to think of it as “someone else’s problem.” This article tells what dementia is and who is suffering from this disease. It gives health estimates on how quickly the disease is growing and what the future will hold for future generations.

Keywords: brain health, healthy aging, dementia, alzheimer’s, longevity, memory, aging, healthy brain, seniors

The Center for Longevity of the Brain provides an integrative approach to brain health and memory impairment. We offer proactive solutions that are based on the very latest scientific evidence, and we tailor programs to fit patient’s specific needs. Our goal is to enhance functional independence and achieve a happier and healthier life.

Using a multi-disciplinary approach, the Center for Longevity of the Brain bridges the gap between traditional and integrative medicine, incorporating safe, effective holistic treatments when appropriate.

Our program addresses all aspects of patient care, such as physical fitness, nutrition, stress levels, social activity, depression, medications, herbal medicine, mental fitness, caregiver education and overall care management.

The goal is to empower patients to take charge of health and well-being and significantly improve quality of life.

Center for Longevity of the Brain services

• Complete medical exam
• Neurological and psychological assessment
• Medication evaluation and management
• Cognitive resource referrals
• Customized and proactive rehabilitation plan of action

For patient convenience, our program is located in a single location and related services are closely coordinated.

The Center for Longevity of the Brain is comprised of highly qualified health care professionals, who are multi-disciplinary in their approach. Founder Dr. Lorne S. Label closely monitors all patient programs, always striving for optimum outcomes. Dr. Label, a board-certified neurologist, has a full-time private practice and is associate clinical professor of neurology at the David Geffen School of Medicine at UCLA.

“This is a very exciting time to be working in brain research and dementia treatment,” says Dr. Lorne S. Label, Board-Certified Neurologist and Director of The Center for Longevity of the Brain in Thousand Oaks, California. “Science has unlocked some important mysteries of the brain, and while there are still unanswered questions, we have a much better understanding of the brain’s resilience and its capability to renew cells.”

Utilizing the latest evidence-based medical findings, The Center for Longevity of the Brain offers an ongoing program for patients with dementia due to mild-to-moderate memory impairment as a result of aging. The program is designed to empower participants to take charge of their health and well-being, thereby improving the quality of life and enhancing functional independence.

A fully comprehensive program, it begins with a patient assessment, including a medical exam, medication management and a psychological exam.

Using all of the patient’s data, a proactive rehabilitation plan-of-action is then designed to fit the patient’s current needs. This customized program includes exercise, music therapy, social interaction, a diet rich in healthy brain foods, dietary supplements and a variety of intensive brain games and activities. Designed to be both challenging and enjoyable, these games and activities target specific areas of the brain affected by the dementia.

The brain training games provide a systematic mental workout, focusing on the parts of the brain that are responsible for short-term memory, language, attention span, mental processing speed, problem-solving ability and visual-spatial relationships.

“While our program is designed to be progressively challenging, it is also interesting, innovative and fun,” says Dr. Label. “Rather than a ‘cookie cutter’ approach, we tailor activities to each patient’s particular needs – so there will be the optimum outcome.”

Using a multi-disciplinary approach, The Center for Longevity of the Brain bridges the gap between traditional and integrative medicine, incorporating safe, effective holistic treatments when appropriate. For example, Eastern medical care might include herbal medicines, meditation and acupuncture.

As part of the program, patients are also assigned “homework” between visits. Activities such as crossword puzzles, exercise, listening to classical music, learning a new skill, increased interpersonal interactions and brain games all help to reinforce the program’s overall effectiveness.

For the patient’s convenience, all treatment is offered in one location, and related services are closely coordinated. The Center for Longevity of the Brain staff is comprised of highly qualified health care professionals, trained to provide the very best medical care to dementia patients.

“We treat the whole person,” says Dr. Label. “This means addressing any signs of depression in the patient. From experience, we know that a patient’s attitude and outlook is directly related to their success.”

Caregiver education and family-related concerns are also an important part of the program at The Center for Longevity of the Brain. When memory loss occurs, the caregivers are often dealing with many conflicting emotions and they are unsure about how to help.

“Memory loss is a very stressful time for both the patient and the caregivers,” Dr. Label says. “We can assist them by providing a clear medical action plan as well as directing them to the many support resources that are available in their local community.”

“There is no magic solution to memory impairment,” says Dr. Label. “But we do know that if intervention takes place at the earliest stages of dementia, there is an excellent chance of restoring and improving cognitive function. Our goal is to help our patients maintain a healthy brain and enjoy life to the fullest.”

The Center for Longevity of the Brain is located at 2100 Lynn Road, Suite 230, Thousand Oaks CA 91360. For more information, call 805-497-7274 or toll free at 888-3BRAIN3 or visit us online at www.brainlc.com

Scientists used to believe that we were basically stuck with the brain we were born with - and that we naturally lost cognitive function as we aged. This old thinking allowed people to accept memory loss as inevitable and believe that nothing much could be done about it.

New brain research - conducted over the past few years - has shown that the brain constantly renews itself, providing hope for those with cognitive decline. And, we now know that the brain can learn as much in the second half of life as it did when we were younger. However, this learning may require more repetition and it may just take a little longer. The key is to give the brain a workout so that it will create new cells and neural pathway connections, thereby creating a higher level of brain functionality.

What can you do in your daily life to challenge your brain? Activities that stimulate thought and cause you to retain information as well as problem-solve are excellent activities. It could be as simple as daily hobbies like crossword puzzles, card games, reading, Sudoku number puzzles or art projects, such as painting. Planning a trip or learning about a new culture will both require the brain to process new information.

Even more challenging for the brain would be mastering a foreign language or learning to play a musical instrument - activities that will enrich a person’s life and help keep the memory sharp.

Be sure to get regular medical check-ups and follow your doctor’s advice. Make sure that together you review all of the medications and supplements you are taking to avoid any drug interactions. If you have any memory concerns, don’t delay, see a doctor immediately.

The brain will also benefit greatly by certain lifestyle changes that can make a tremendous impact. Constant stress, for example, can be a serious “brain drain” as can many underlying medical conditions, such as heart disease or a chronic illness. A prolonged lack of quality sleep will have an adverse affect on brain function.

Smoking isn’t good for the brain - or for any part of the body. Also avoid drinking to excess and overeating. In fact, a poor diet is as bad for your brain as it is your waistline. Eat healthy, drink plenty of water and eat a balanced diet.

Your brain and your general outlook will benefit from positive social interactions. To avoid depression and isolation, it’s recommended that people have at least five meaningful social interactions a day.

Finally, get moving. A brisk walk, an exercise class or a trip to the gym is essential for the brain as well as the body. Aerobic exercise increases the blood flow to the brain and will activate the repair formation and growth of brain cells. Regular exercise is one of the best activities for helping to maintain and improve brain function.

So, the next time you think of a workout, remember to include the brain. The goal with a workout is to keep people physically healthy and mentally alert for as long as possible for a high quality life.