Researchers detail habits that could prevent cognitive decline

 Guidelines NOT protocols; so ask your competent? doctor for EXACT PROTOCOLS! You do want to blame your doctor for that decline if the protocols are wrong, right?

Researchers detail habits that could prevent cognitive decline

Around 7.2 million Americans are currently estimated to have Alzheimer's disease,and experts such as those at the National Health Institute say that number could grow to 13.8 million by 2060. As researchers say that indicates clinicians will face "major challenges" in coming years, they are urging people to take a closer look into the lifestyle habits that could help prevent cognitive decline.

While deaths from cardiovascular disease have declined since 2000, deaths from Alzheimer's disease have surged by more than 140%," Dr. Charles H. Hennekens, a professor of Medicine and Preventive Medicine at the Florida Atlantic University Schmidt College of Medicine, told Science Daily. "At the same time, it is estimated that up to 45% of dementia risk could be attributed to modifiable lifestyle and environmental factors."

Hennekens is one of the co-authors of a commentary in "The American Journal of Medicine" that details some of these, which include: physical inactivity; unhealthy diets; obesity and alcohol consumption. Also included are medical conditions like dyslipidemias, hypertension, diabetes and depression as well as social isolation and intellectual inactivity.

On the flip side, there are "therapeutic lifestyle" changes that could help decrease cognitive decline in elderly patients that have been proven to help those with cardiovascular disease as well as other illnesses, researchers wrote. 

 Related video: How to avoid dementia: 8 easy habits that doctors say protect your memory (Woman's World)

These changes include physical activity, adhering to diets like the Mediterranean or DASH diet, and not smoking. 

"Therapeutic lifestyle changes, if demonstrated to be beneficial, would have major clinical and public health implications in reducing cognitive decline in the US and worldwide," researchers said in the commentary. "This possibility is of even greater importance given the interrelationships of cognitive decline with increasing age as well as the increasing proportion of U.S. and other populations of the elderly."

Researchers highlighted the results of the Protect Brain Health Through Lifestyle Interventions to Reduce Risk, or POINTER, trial, where 2,111 men and women between 60 and 79 years old who were at high risk for cognitive decline because of risk factors were given either a "high intensity lifestyle intervention" or a self-guided program.

Those in the high intensity lifestyle intervention group had meetings in person, professional guidance and accountability measures, while the ones who were self-guided had educational materials and "general support." Those in the former group, during the POINTER trial, "demonstrated statistically significant and clinically important improvements in global cognition," particularly when it came to planning, attention and problem solving. Another trial, Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER,) had similar results. 

"There are implications for clinical practice, public health, and government policy, as well as further research," researchers wrote. "Clinicians will now be armed with lifestyle-based changes to reduce cognitive decline. In addition, public health practitioners may also add to their programs based on the study designs of POINTER and FINGER to maintain brain health, complementing pharmacologic approaches."

Not only can these findings be beneficial from a health perspective - researchers said they also could lead to cost savings. Early attention to risk factors of dementia could reduce people's medical and caregiving costs, as well as the "expensive costs of the newly developed pharmacologic agents," some of which offer modest benefits but side effects including "loss of appetite, nausea, vomiting, headache, fatigue and restlessness," researchers noted.

"While more research is needed, the current totality of evidence supports a clear path forward: invest in lifestyle-based strategies to protect brain health," Hennekens said to Science Daily. "Doing so will not only benefit individuals at risk but also serve as a powerful tool for reducing national and global health care burdens related to cognitive decline."

The post Researchers detail habits that could prevent cognitive decline appeared first on Straight Arrow News.

5 Unusual Things Neurologists Do Every Day To Lower Their Risk Of Dementia

 Mine are at least as good.

5 Unusual Things Neurologists Do Every Day To Lower Their Risk Of Dementia

Because we are living longer than previous generations did, there is a higher likelihood that people will experience brain deterioration.

A study published last January showed that an estimated half a million people may be diagnosed with dementia this year. By 2060, the number is predicted to reach 1 million cases annually.

Health: This Is 1 Stretch You Should Be Doing More Of As You Age

The aging population may be living with lifestyle chronic diseases like high blood pressure and type 2 diabetes, which also raise a person’s dementia risk. “We estimate that about 40% of cases of dementia are preventable through lifestyle and other factors,” said Dr. Meredith Bock, neurologist and chief medical officer at Remo Health. Just because you carry a gene that puts you at a higher risk for developing dementia doesn’t mean that you will.

“There’s certainly a benefit to lifestyle interventions, both at reducing the time of onset of dementia or potentially getting it at all,” Bock said.

Some of these interventions, like getting plenty of exercise or doing brain puzzles, are well known. Others, however, may not be. Below, neurologists share the behaviors they do daily to keep their risk of dementia low, which may seem unusual to some:

 Related video: Nearly half of dementia cases may be preventable, doctor explains (FOX 32 Chicago)

They walk to their colleague’s office instead of sending an email.

A great reason for my buying a 4 level condo, I have to either take 1 flight up or 2 flights down to get to a bathroom, needed because of all the coffee I drink.

Instead of being glued to a chair in front of a computer at work, Dr. Gabriel Leger, a neurologist at UC San Diego Health, is very intentional about getting up and moving to break up prolonged sitting periods.

Health: This Is The Absolute Worst Thing You Can Do At Urgent Care, According To Doctors

“If I’m not with patients, I’m more likely to stand up and go across the building to speak to somebody instead of sending an email just because it gets me off the chair and makes me more active,” Leger said.

Our bodies weren’t designed to be still for prolonged periods, explained Leger. A 2023 study of nearly 50,000 adults revealed that 10 hours or more of sitting per day is linked to increased dementia risk.

They interact with people IRL as often as possible.

Another reason Leger will discuss a matter with a colleague face-to-face instead of simply sending an email is that interacting with other people helps preserve brain function.

“The more social interaction you have, the more connections your brain is making,” Leger said. Socializing with others is a protective factor to reduce your risk of Alzheimer’s disease. He added that it is as much a stimulator of brain connections as education.

 My longevity is going to be fun and my social connections will get me there.

(Sunday is music at Red Cedar, Tuesday is music at Moriarties, Thursday is trivia at Moriarties; all are bars, so alcohol is involved, there will be no condemnations of that.) All part of my plan to exponentially expand my social connections to prevent dementia. 

“When you have a typical conversation, there are a lot of different cognitive domains you may be drawing on, comprehending language, speaking, following a story, and a lot of behavioral aspects, socio-emotional cues that you’re picking up on and responding to,” Bock explained. “Social interactions are also just really good for mood, which is also closely related to cognition.”

Caring for pets can have brain-protecting benefits.

If they have pets, they really commit to caring for them.

Not going to occur, they are furry anchors, stopping spontaneous activity and lots of travel options.

Leger owns two dogs and two cats. With dogs in particular, “you interact with them socially, you are obligated to take them out every day for a walk, and they force you to interact with other dog owners,” Leger said.

“You have a responsibility and are maintaining the sense that ‘There’s something that I need to do. I need to feed my dog. I need to make sure that they’re well.’ It’s a bit like parenting, where that sense of purpose is kept.” 

Health: This 1 Activity Is Great For Your Brain — And It's Extremely Simple To Do

These may protect a person’s cognitive function, as they provide daily opportunities for mental stimulation, social interaction and exercise. If you have a pet, this is another great reason to commit to its care.

They steer clear of foods with pesticides, preservatives or that are highly processed.

“It’s not quirky, but I try to stay away from highly processed foods, and try to eat organic food as much as possible. That’s not possible for everybody, but I do believe that pesticides, herbicides and highly processed foods are associated with elements that can stress the brain, that can increase the risk of dementia,” Leger said.

A practical way to do this is to buy fresh produce from the local farmer’s market or community food garden. If not weekly, try to do it once a month. If this isn’t possible, make it a habit to rinse your fruit and vegetables thoroughly with water before consuming them, as Leger does.

They eat lots of olive oil.

Dr. Gustavo Roman, a neurologist at Houston Methodist Hospital, takes a tablespoon’s worth of extra virgin olive oil every morning with his breakfast.

Health: 'Rucking' Is The Walking Trend You Need To Try. Here's Why.

“There are more blood vessels in the brain than in any other organ,” he said. When these blood vessels are affected, this raises the risk of developing dementia.

The Mediterranean diet is linked to healthier blood vessels. As Roman scoured the scientific research, he saw that “there was data that the Mediterranean diet was a factor linked to the decrease in frequency of dementia.” A key component of this diet is incorporating extra virgin olive oil at every meal.

(The Mediterranean diet has NO specifics, so you don't even know if you are following it correctly!)

He advises his patients to find a supermarket that allows them to taste test different olive oils to find the one that is most palatable to them. “When they purchase the olive oil,” he said, “it should be from the current year’s harvest, it shouldn’t have a very long shelf life, and its bottle should be black, dark green or brown or metallic because the oil is very sensitive to light.”

Scientists find little-known diet boosts longevity, lowers chance of early death

 I won't be doing any of these diets, too much work and planning and NO specifics. Cooking one-handed is dangerous, I'll pass on that risk.

Scientists find little-known diet boosts longevity, lowers chance of early death

Mediterranean diet health benefits abound—from a lower risk of stroke to potentially even lowering stress levels. Now, scientists have found that the popular eating plan’s lesser-known Scandinavian sister, the Nordic diet, may be just as beneficial. In fact, new research indicates that it may even add years to your life.

Meet the experts: Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics; Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet

That’s the takeaway from a recent study published in The Journal of Nutrition, which set out to analyze the association between Nordic dietary guidelines and all-cause mortality. The research included more than 76,000 Swedish men aged 45 to 79 and women aged 48 to 83. The participants regularly reported their diet and lifestyle details via a 96-item food frequency questionnaire starting in 1997, which the researchers compared to reported deaths over the course of the 19-year study.

None of the participants’ self-reporting resulted in a perfect Nordic diet adherence score based on the framework the researchers developed. But by the end of the study period, the researchers found that the participants who most closely followed Nordic nutrition guidelines had a 23% lower risk of death from any cause, including heart disease and cancer. The trend held for both male and female participants, regardless of income level and body weight.

 Related video: MIND diet for brain health (WCNC-TV Charlotte) Having only been officially introduced in 2023, the Nordic diet is less well-known than many other popular eating plans. So what actually is it? “Think of the Nordic diet as the Scandinavian sister of the Mediterranean diet,” says Melissa Prest, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics. “Instead of olive oil, it features canola oil. Instead of citrus fruits, it leans into local berries like lingonberries and blueberries. But the foundation is the same: lots of vegetables, whole grains, fish, nuts, and legumes, with less red meat, sugar, and processed food.”

How might the Nordic diet lower all-cause deaths?

 The diet’s numerous science-backed benefits may give it an edge when it comes to longevity. “Research has linked Nordic-style eating to a lower risk of heart disease and stroke, reduced risk of type 2 diabetes, improved cholesterol and blood pressure, and even lower levels of inflammation in the body,” Prest explains. “Clinical trials have also shown it can help with insulin sensitivity and weight management.” The nutrition guidelines were also designed to be environmentally friendly, which Prest finds particularly promising. “This study is one of the first to show that a diet designed to be good for the planet is also good for you,” she says. A large part of the diet’s association with lower all-cause death risk is likely due to its focus on overall eating patterns and lack of restrictive nature, according to Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet. “These findings are important because they emphasize that overall eating habits, rather than individual nutrients, are associated with long-term health… Diets focused on whole, minimally processed foods continue to have strong links to better health outcomes,” she explains. It’s worth pointing out that no single food drove the results, Prest adds. “It was the overall pattern… And when the researchers looked at people who maintained those habits over 20 years, the benefits were even stronger. So it’s not about a short-term diet; it’s about building lasting habits.”

How to try the Nordic diet

 If you haven’t incorporated Nordic nutrition guidelines into your meals already, this is a good sign to start; the data shows you don’t need to overhaul your diet overnight. “Perfection isn’t the goal,” stresses Prest. “Not a single person in this study scored perfectly on the diet, and they didn’t need to. Even modest improvements in eating habits were linked to real, measurable health benefits. That should be freeing for anyone who feels overwhelmed by dietary advice.”

To begin, consider the following small and manageable changes as you plan your meals, per Prest:

1. Add more color to your plate. Incorporate more fruits, vegetables, and berries at every meal. Root vegetables, cabbage, and leafy greens are great starting points.
2. Make whole grains your default. Swap refined grains for oats, barley, rye bread, or brown rice.
3. Eat fish twice a week. Especially fatty fish like salmon, mackerel, and sardines for heart-healthy omega-3s.
4. Snack on nuts and seeds. Even a small handful makes a difference.
5. Cut back on processed and red meat. Think of it as a side rather than the centerpiece of a meal.

The bottom line

The results of the research are clear: Making some small tweaks to your diet may boost your overall health and longevity. But there’s still more to consider. Since the research was mostly observational and not carried out in an experimental environment where the researchers could have control over the participants’ food and lifestyle choices, the study “shows a link between eating patterns and living longer, but it can't prove the diet caused people to live longer,” Prest explains.

“Diet is also frequently self-reported,” Gans adds, so there’s no way to know for sure the accuracy of participants’ questionnaire answers. And diet is only one piece of the longevity puzzle. “People who eat well also tend to move more, sleep better, and smoke less, and while the researchers accounted for those factors, it’s hard to separate them completely,” Prest notes. The study’s population of Swedish people who are mostly middle-aged or older could also mean that the results may not apply to everyone.

Still, Prest is hopeful that people and the planet will benefit from adopting the Nordic diet. “This study shows that gradual, consistent shifts in the right direction add up in a meaningful way over time,” she says. “And you get the bonus of knowing those same choices are easier on the planet, too.”

5 habits neurologists swear by for long-term brain health

 I'm good at these.

5 habits neurologists swear by for long-term brain health

Fact checked by Nick Blackmer

• Maintaining cognitive health is an important part of healthy aging and preserving your quality of life.
• Simple everyday habits may help support brain health and reduce the risk of cognitive decline as you age.
• Getting enough sleep, exercising regularly, and staying socially connected are all strategies experts recommend for keeping your brain healthy.

These days, many people are thinking not just about longevity, but also “healthspan,” or the number of years spent in good health. And an important part of healthy aging is maintaining brain function as you get older. While there’s no silver bullet for protecting long-term brain health, neurologists say there are everyday habits that can help reduce the risk of cognitive decline. Here are five of them. 

1. Get Enough Sleep

Retirement took care of that problem.

One of the most important habits for brain health is getting an adequate amount of sleep. That means aiming for a minimum of seven hours a night and addressing any issues, such as sleep apnea, that could interfere with quality rest, said Brian S. Appleby, MD, an associate professor of neurology, psychiatry, and pathology at Case Western Reserve University.

During sleep, the brain clears metabolic waste and toxins like beta-amyloid and tau. Consistently getting poor sleep can lead to a buildup of these substances in the brain, which may affect cognitive abilities, behavior, and judgment.

Changes may even occur in as little as two weeks, one 2024 study suggests. In that study, participants who slept at least seven hours a night for six weeks showed improvements in working memory and attention compared with when they slept for five and a half hours for the same period.

 Related video: If you can still do these 7 things after 60, your body is aging better than most (Dr. Borja Bandera)

2. Follow a Mediterranean-Style Diet

For a healthy brain as you age, Jennifer Dearborn-Tomazos, MD, a neurologist at Beth Israel Deaconess Hospital—Milton, recommends following a Mediterranean-style dietary pattern. (The Mediterranean diet has NO specifics, so you don't even know if you are following it correctly!) This eating plan limits added sugars, highly processed foods, refined carbohydrates, sodium, and saturated fats, while emphasizing: 

• Fruits and vegetables
• Nuts and seeds
• Olive oil
• Beans
• Potatoes
• Whole grains
• Eggs
• Dairy
• Fish
• Poultry

Studies have linked the Mediterranean diet with slower cognitive decline and a lower risk of dementia. The diet is also associated with improved vascular risk factors that contribute to brain disease, such as obesity, high blood pressure, and high cholesterol, according to Dearborn-Tomazos.

“One reason I like the Mediterranean diet is that it’s not a fad—it’s a way of eating that is sustainable long-term,” Dearborn-Tomazos said.

3. Exercise Regularly

Another strategy for long-term brain health is regular exercise, said Emerlee Timmerman, MD, a neurologist at UC Health in Cincinnati.

“We know exercise—particularly cardiovascular exercise—for at least 30 minutes a day is one of the most important things you can do to keep your brain healthy throughout your lifetime,” she said. 

Research suggests aerobic activity increases blood flow to the brain, reduces inflammation, and promotes neuroplasticity—your brain's ability to adapt, learn, and manage new challenges.

Meanwhile, resistance training, such as lifting weights, may help combat brain atrophy associated with Alzheimer’s disease and slow the progression of dementia in older adults.

Still, Timmerman emphasized that there’s no “one perfect exercise” for maintaining brain health. What matters most, she said, is choosing physical activities you enjoy and are more likely to stick with long-term, whether that’s walking, cycling, hiking, weight lifting, tennis, or Pilates.

4. Stay Social

I'm extremely good at this.

Enjoying time with family and friends does more than boost your mood in the moment. Social interaction may also benefit the brain by promoting neuroplasticity and improving cognitive reserve, which is the brain’s ability to maintain function despite age-related changes and neurodegeneration. 

On the flip side, chronic social isolation is associated with a 50% increased risk of dementia, according to a 2023 review. Research suggests that going too long without meaningful social connection may cause brain shrinkage, reduced cognitive reserve, and increased inflammation.

“Seeing patients and families navigate stroke, dementia, and other neurological illnesses has reinforced how important our relationships are,” Dearborn-Tomazos said, noting that the experience has made her more intentional about spending time with family and friends.

5. Play Brain Games

I do Jiglive, Best Fiends and Bolts Off.

Keeping your brain active as you age is key to keeping it healthy over time. One way to do that is by playing games, according to Appleby. 

Crossword puzzles, in particular, do a good job of activating language networks, long-term memory, and pattern recognition. In fact, a 2022 study found that crosswords outperformed some computerized brain-training games in improving memory and protecting cognitive function over time. 

Jigsaw puzzles may also offer benefits. A 2018 study found that they can help improve memory, reasoning, cognitive flexibility (the ability to adapt to changes), and visuospatial processing (the ability to perceive and interact with one’s environment). That’s because they require the brain to engage in multiple complex processes at once, like scanning the puzzle board, recognizing patterns, and determining where each piece belongs.

Experts have said games are most likely to benefit brain health when they are challenging—but not overly frustrating—played consistently, and done for at least 30 minutes at a time.

Read the original article on Health

A longevity researcher doesn't take any supplements. Here are his 3 anti-aging habits instead

 Since my doctor and therapists COMPLETELY FUCKING FAILED at getting me running, I'll stick to walking.

A longevity researcher doesn't take any supplements. Here are his 3 anti-aging habits instead

Workers in their 80s and 90s share 5 tips for staying healthy and active

©Courtesy of Patricia Casey/Marilyn Gettinger/Eileen Hartigan

• Older Americans said that mental stimulation and purpose are keys to healthy aging.
• Most workers over 80 I spoke to value routines, social connections, and staying active.
• Researchers and workers agreed that optimism and engagement support longevity and well-being.

After studying stem cell aging for decades, Dr. Thomas Rando learned that some of the best longevity advice is timeless.

"I often make the joke that the billions of dollars that have been spent on studying healthy aging could come down to the two things your mother told you," Rando, the president of the American Federation for Aging Research and director of the Broad Stem Cell Research Center at UCLA, told Business Insider.

"Eat a good diet and get plenty of exercise."

Rando dedicated his career to studying how tissues repair themselves — and why they eventually lose the ability to do it well. What he learned is that many of the drugs tested in animals that are meant to extend lifespan work as effectively as a balanced diet and exercise do. One example was a 2022 study that found mice that were put on fasting diets were as resilient to stress as those injected with ketone bodies.

He said that many drugs and interventions are "just in a way supplementing the challenges that humans face in dieting and exercising."

that lifestyle habits such as eating whole foods and taking care of his body are the keys to longevity. "From my own studies, if you are eating well, sleeping well, and exercising, it's unlikely that supplements are going to make a difference," he said.

Rando shared the three longevity habits he's stuck to for years, from avid running to lots of socializing.

By his 30s, Rando realized his work schedule made it hard to exercise: organizing basketball or squash games just took too much time. So, he started running solo a few miles a day, a few times a week.

After a colleague convinced him to run a 5K, he fell in love with racing. He worked his way up to a 10K, half-marathon, and eventually, a marathon. He's been a marathon runner for the last few decades.

"Not that people should do marathons, but I really believe in the rejuvenating powers of exercise," Rando said. While he's still researching all the ways that working out benefits longevity, he said there's lots of evidence to support that regular exercise lowers the risk of cardiovascular disease and Alzheimer's.

Rando, who's currently dealing with an Achilles tendon injury, said he's running a little less often and focusing a little more on strength training, which is also important for healthy aging as muscle mass declines over time.

Beyond the anti-aging benefits, he said he loves how running makes him feel. "I think clearly, I think I solve problems when I run," he said. "So that was an added icing on the cake."

He fasts one day a week

I usually do one meal a day, around 5pm. No point in the Mediterranean diet, there is nothing specific in it, so you don't even know if you are following it correctly. 

Rando generally follows the Mediterranean diet, considered the healthiest diet in the world. He eats lean protein, fruits, and vegetables while cutting back on red meat, carbohydrates, and processed foods.

"I love a steak dinner, and I'll splurge on that," Rando said. "But my typical dinners are either purely vegetarian or with some light meat or some fish."

For decades, he's practiced a form of intermittent fasting where he doesn't eat breakfast. He usually has a light lunch of edamame and hard-boiled eggs, and eats his biggest meal at dinner. Some studies find that intermittent fasting can help control blood sugar levels and burn fat, while others show mixed evidence that intermittent fasting has sustained benefits.

Over the past few years, Rando also fasts for 24 hours once a week, another form of time-restricted eating. Because dinner is his biggest meal, he usually starts fasting until dinner the next day, rather than starting the fast in the morning.

Still, he isn't super strict about fasting. "My lifestyle is just not conducive to fasting multiple days in a row, partly because of the exercise, partly because I'm going to dinners and lunches with people," he said. "But I do believe in fasting as a means toward healthy aging."

Because intermittent fasting is still being studied, including any potential long-term risks, Rando considers it "a leap of faith."

"I believe from the science that this will have a long-term benefit," he said. But it's not because he feels the same immediate effects as he does from exercising. "I just feel hungry."

Socializing at work

My social connections are extensive.

As president of AFAR, Rando naturally interacts with a lot of people. "Through my work, I lead a very social life," he said, including collaborating with other researchers, sitting on various committees, and attending events. He said he also makes it a point to socialize outside work.

While he said it's harder to quantify the impact of social ties on longevity, there's a lot of compelling anecdotal evidence in favor of it. Some of it comes from Rando's own research: Dr. Ira Eliasoph, a 96-year-old AFAR study participant, said strong relationships helped him live a long life.

"I believe in the evidence that social interactions are really important as people get older," Rando said.

If you enjoyed this story, be sure to follow Business Insider on MSN.

These 5 Eating Patterns Added Up To 4 Extra Years In A New Study by mindbodygreen

 Because your competent? doctor knew you have 5 lost years of brain cognition due to your stroke, to compensate THESE EXACT DIET PROTOCOLS WERE CREATED! Right?  Oh No; NOTHING!

These 5 Eating Patterns Added Up To 4 Extra Years In A New Study

Are All “Healthy Diets” Equal for Stroke Prevention?

 Impossible to tell since none are objective and have EXACT PROTOCOLS!

Are All “Healthy Diets” Equal for Stroke Prevention?

• Anel Karisik, MD

Castro-Barquero S, Rimm EB, Jovin TG, Martínez-González MA, Salas-Salvadó J, Corella D, Arós F, Serra-Majem L, Fitó M, Pintó X, et al. Adherence to Different Dietary Patterns and Subsequent Risk of Total, Ischemic, and Hemorrhagic Stroke. Stroke. 2026;57:945–956.

Eating healthy is supposed to protect the heart — but do all "heart-healthy" dietary patterns protect equally well against stroke? A new analysis from the PREDIMED trial takes on this question and delivers surprisingly clear answers. Castro-Barquero et al. compared four widely promoted dietary patterns — Mediterranean, DASH, MIND, and the Planetary Health Diet — in over 7,000 high-risk individuals over a median follow-up of 4.3 years. The result: Those participants in the highest quintile of cumulative adherence had approximately 75% lower stroke risk than those in the lowest quintile. For DASH and the Planetary Health Diet, only non-significant trends emerged.

 

The MIND diet combines Mediterranean principles with a focus on brain health — and performs on par with classic Mediterranean eating. One possible explanation is that these dietary patterns share several components, including plant-based foods, olive oil, and nuts. That said, caution is warranted. Because this was a post hoc observational analysis of adherence within a randomized trial, causal inference regarding the dietary scores themselves remains limited. Those with higher dietary adherence were also generally healthier and more physically active; residual confounding cannot be ruled out. Only 135 stroke events were available for analysis, which limits statistical power, particularly for subgroup comparisons. And the cohort consisted of older, high-risk individuals in Spain, which constrains generalizability.

Nevertheless, this study strengthens the case for Mediterranean and MIND dietary patterns in stroke prevention, without the differences between diet scores being over-interpreted. The real message remains simple: Overall dietary quality appears important, but in this cohort, the strongest evidence supported Mediterranean and MIND dietary patterns.

The #1 thing to avoid if you have high blood pressure, according to dietitians

 Really, you don't read research, do you?

You'll want your competent? doctor to explain all these and give you an EXACT PROTOCOL ON SALT! Noting how much salt your brain needs to function properly! If your doctor doesn't know that, how much else doesn't s/he know? And you're being treated for a brain injury by them?

But this:

 

Review finds no proven clinical benefit to strict salt restriction for patients with heart failure

And this:

In many high income countries, approximately 75% of salt in the diet comes from processed foods and meals prepared outside the home.  So, this China study may not have much relevance in your country.

Intake of potassium- and magnesium-enriched salt improves functional outcome after stroke: a randomized, multicenter, double-blind controlled trial January 2018

Low-Salt Diet Ineffective, Study Finds. Disagreement Abounds. June 2011 

The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease December 2014

Why Everything We Know About Salt May Be Wrong May 2017 

Researchers reveal surprising findings on how salt affects blood flow in the brain

November 2021 

You'll want your competent? doctor to explain these and give you an EXACT PROTOCOL ON SALT!

 

 The latest here:

The #1 thing to avoid if you have high blood pressure, according to dietitians

If you have hypertension, a health care professional may have recommended lifestyle changes to bring down your levels. Don’t overlook this very important one.

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Key Points

• Limit sodium intake to 1,500 milligrams daily by cooking at home and reading food labels.
• Boost potassium intake with fruits, vegetables and dairy to help lower blood pressure.
• The DASH or Mediterranean diet supports heart health and reduces hypertension.

If you know you have high blood pressure, you’re already a step ahead. Although high blood pressure (hypertension) affects nearly half of American adults, it doesn’t cause symptoms at first—so many people don't even know they have it. Your blood pressure is the force of blood pushing through your arteries. Normal blood pressure is below 120/80 mm Hg. The top number, systolic blood pressure, measures pressure when the heart beats. The bottom number, diastolic blood pressure, is the pressure when the heart is at rest between beats.

High blood pressure can lead to several health complications, such as stroke, heart attack, kidney disease, vision loss and more. “If you are diagnosed with high blood pressure, lifestyle modification is key. Assess your diet, weight and exercise habits,” says Maria Elena Fraga, RD, CDCES. Read on to learn more about what high blood pressure means, the biggest thing to avoid doing if you have it and proven strategies you can take to improve it. 

Don't Underestimate the Impact of Nutrition

The No. 1 thing to avoid if you have hypertension is underestimating the impact your nutrition habits can have on your blood pressure. Knowing that you can make a big difference in your blood pressure by changing some aspects of your diet is positive and empowering news.

Actionable habits for lowering blood pressure include limiting sodium, eating fruits and vegetables that are rich in potassium, cooking more at home and following blood-pressure-lowering eating plans. “Getting a handle on your blood pressure requires behavior and lifestyle changes, which can take time, effort, consistency and patience,” says Sarah Currie, M.S., RD. With that said, here are the impactful changes you can start making to your diet.

Related video: Two powerful foods that naturally reduce blood pressure according to doctors (Talking With Docs)Cut Back on Sodium

Over time, eating a high-sodium diet can narrow blood vessels and increase blood pressure. “You’d be surprised how many food items contain hidden sources of sodium,” says Fraga. Packaged foods are often packed with sodium, and some of the top culprits are canned soups, frozen meals and deli meat, adds Currie.

The American Heart Association suggests that cutting out 1,000 milligrams per day of sodium can have a beneficial impact on blood pressure. For people with high blood pressure, the AHA recommends consuming no more than 1,500 milligrams of sodium per day.

To reduce your sodium intake, try replacing a portion of salt in your recipes with garlic, fresh herbs and spices. Read package labels and restaurant menus before buying or ordering to help make lower-sodium choices. When you’re reading labels, look at the Daily Value percentage for sodium and aim for lower-sodium foods when possible. Foods with a sodium DV of 5% or less per serving are considered a low-sodium foods, while those with 20% DV or more of sodium per serving are considered high-sodium and should be limited.

Eat Potassium-Rich Foods

Potassium counteracts sodium by helping your body excrete it through your urine. (In short, you pee it out.) The mineral also helps relax blood vessel walls, which lowers blood pressure. The AHA recommends consuming 3,500 to 5,000 milligrams of potassium daily to prevent or treat high blood pressure.

Boost your potassium intake by eating more fruits and vegetables. Aim to eat 4½ cups of fruits and vegetables every day. Foods rich in potassium include:

• Lentils
• Prunes
• Bananas
• Kidney beans
• Orange juice
• Cantaloupe
• Squash
• Apricots
• Soybeans
• Raisins
• Potatoes
• Spinach
• Chicken breast
• Low-fat dairy products

Cook More Meals at Home

Restaurant meals are often high in sodium, which can make it difficult to stay within the recommended limits. One study found that the average sodium content in a fast-food meal was about 1,300 milligrams—nearly all of the recommended sodium limit for someone with high blood pressure In addition, another study found that foods considered ultra-processed have 150% more sodium than those considered not ultra-processed. Cooking at home gives you control over all the ingredients. Whole foods, like fruits, vegetables, dried legumes, unsalted nuts and seeds and fresh sources of protein contain little to no sodium. When cooking you can flavor foods with fresh and dried herbs and spices, including basil, oregano, cumin, rosemary, turmeric and more.

This doesn’t mean you can’t eat out—it just takes a little planning. If the restaurant provides nutrition information, check it ahead of time to plan out a meal that’s lower in sodium. Avoid or limit fried foods, which tend to be higher in sodium, says Currie, and ask for sauces and dressings on the side. Opt for baked, broiled, grilled or steamed proteins paired with green and other colorful vegetables. 

Consider the DASH or Mediterranean Style of Eating  

The DASH (Dietary Approaches to Stop Hypertension) diet was created to intentionally treat high blood pressure. This eating style focuses on eating fruits, vegetables, legumes, whole grains, low-fat or fat-free dairy, lean protein and limited saturated fats, red meat, added sugar and sodium. The DASH diet is rich in important nutrients that help lower blood pressure, including potassium, calcium, magnesium, fiber and protein.

The Mediterranean diet is very similar to the DASH eating plan, as it’s full of fresh fruits and vegetables, fiber-rich beans and whole grains, nuts and seeds. This eating plan also recommends limiting foods that contain higher amounts of saturated fat, such as red meat. One food that’s famously associated with the Mediterranean diet is extra-virgin olive oil, which is rich in polyphenols that can protect the heart.

Strategies to Improve Blood Pressure 

Improving the quality of your diet is one effective way to manage hypertension. Other lifestyle factors that help bring down blood pressure include:

• Get regular physical activity
• Avoid smoking.
• Practice stress management.
• Reach a healthy weight, if weight loss is recommended.
• Get enough sleep. Aim for seven to nine hours of sleep each night.

If lifestyle factors are not enough to keep your blood pressure in a healthy range, you may need medication. Reach out to a health care provider for guidance.

Our Expert Take

High blood pressure is a common condition affecting many Americans, yet, you can take steps to improve your numbers and prevent hypertension. One of the biggest mistakes people make is not realizing how important nutrition is for managing blood pressure and maintaining a healthy heart.

Small, consistent steps—like reading labels to cut down on sodium, cooking at home more often and eating plenty of fruits and vegetables—can make a big difference. For personalized support and guidance, ask a health care provider about working with a registered dietitian who can create an individualized eating plan and set goals that work for you.

Read the original article on EatingWell