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Genes and Nutrition
Articles
Brown Foods
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Dr. Magryta
Go to www.salisburypediatrics.com,  if you would like to learn about Integrative Medicine or our practice

 

Issue: #44
October 20, 2014
Tracking the squirrel's actions for a later attack. Oh, the life of a dog and his friend!


Volume 4, Letter 44
 

October 20, 2014

  

The social and economic costs of poor brain function are growing at an alarming rate. Witness the reality of the world with Autism and Alzheimer's in it. We are getting to a place where the understanding of the interplay between our genes, nutrition and the brains responses are accessible and modifiable to the benefit of humans. 

 

In a fantastic article by Dr. M. Dauncey of the University of Cambridge in the U.K., we learn about the recent advances in nutrition and genes with respect to brain health. 

 

According to her research, multiple studies have shown that physical activity and optimal nutrition intake will improve mood and cognitive function. On the contrary, obesity and malnourishment coupled with sedentary behavior will impair cognitive function. 

 

Brain derived neuro trophic factor, BDNF, is a molecule that is involved in prenatal and post natal brain neurogenesis (neuron growth). It also governs the differentiation and survival of our neurons and synapses, essentially controlling our brains plastic ability to change rapidly to meet a challenge or stress. 

 

It is now known that physical exercise and activity have a direct effect on increasing the expression BDNF in the hippocampus (memory center of the brain). Other studies have shown that omega 3 fats like fish oil enhance this response and may be a part of the reason that fish are so healthy for our brains. 

 

Research in schizophrenia has shown that exercise has anti depressive effects by increasing BDNF protein levels in the brain. A mutation in the gene encoding for BDNF is associated with severe depression. 

 

In Alzheimer's disease, research into genes such as MTHFR and BDNF are giving us clues to therapies like methylated B vitamins and omega three fats to enhance neuronally beneficial genes for human benefit. We are learning that certain genotypes like apoE in Alzheimer's can have different responses to fatty acids. This can explain in part why some people benefit more than others from supplementation. 

 

The take home from her research is this:

 

1) Exercising 40 minutes daily WILL have profound effects on your cognitive health. 

2) Being healthy around the time that you conceive a child is unbelievably important in gene function.

3) Omega three fats have a role for many patients to enhance brain health. Best source - eat cold water small fish like sardines, anchovies, salmon and trout

4) We are very close to knowing your genotype and what to do about it. I am currently doing these tests in specific children with autoimmune and neurobehavioral diseases. 

5) Maintain the 4 legs of your health stool - nutrition, exercise, spirit and chemical avoidance. 

 

 

Dr. M
 

 

 

Articles

1)  Co Sleeping and smothering is a risk for sudden infant death syndrome (SIDS) and is on the rise while overall SIDS is on the decline. In a study in Pediatrics from July of this year, the authors noted that infants that died at an age less than 4 months of age were more likely to be co sleeping with an adult. Older infants that died were more likely to have an object in their sleep environment that they were smothered or strangulated by. 

I have many patients that prefer to co sleep and I find this news sobering that the overall risk for SIDS has increased in this group. In the second data set we have good evidence that the crib environment should be devoid of smothering or strangulating type objects. A sleeper outfit, an appropriate house temperature of 68 - 70 degrees F and a thin blanket are all that should be in an infants bed. See the AAP recommendations for a safe sleep environment.

2)  Previously, I had discussed research in mice that showed that mice that were raised by a high licking and grooming foster mother mouse had reduce stress levels at a later age compared to age matched mice that were raised by low lickers. This was hailed as a nature vs nurture breakthrough. What they had proven was the environmental effect of the nurturing mouse changed the epigenome of the baby to reduce the stress receptor number and thus activity. This alters the later stress response in a negative way.

In a new study in the Journal Child Development from July 2014, we see this theory proven in humans. The authors found that children exposed to early life stressors and maltreatment had epigenetic changes to key parts of the stress response gene known as the glucocorticoid receptor. 

The end result of this research is that our early life experiences WILL effect our ability to handle stress in the future. The truth of our lives is as much nature as it is nurture. 


 

Brown Foods

From the Detox Challenge, Dr. Diana Minich has been discussing how Brown and like foods affect us. Here is her advice:

White/Tan/Brown Foods

 

When thinking of white/tan/brown foods, processed foods may come to mind -foods like bagels, cereals, breads, pastas, cakes, cookies, and crackers. Those foods are not what is meant by the white/tan/brown category of plant foods. Instead, this category includes nuts, fruits, vegetables, legumes, spices, seeds, and whole grains that are beneficial to health. In fact, healthy white/tan/brown foods have anticancer and anti-inflammatory activity. Additionally, what makes this class of compounds special is that like the green foods, they contain certain compounds that can assist with liver and hormone health.

 

The Food List

This category contains more options that go beyond fruits and vegetables. They offer a wide array of legumes, nuts, seeds, and grains to sample in your daily eating.

 

White/tan/brown fruits are fairly sparse on this list, but include apples and applesauce (excluding the skin), coconut, dates, lychees, and pears. Several types of coconut products which could be included in one's diet such as shredded unsweetened coconut, coconut milk, coconut butter, and coconut oil. Dates can be used as a form of sweetener in a smoothie rather than adding sugar (although that they will also spike blood sugar!). Lychees and pears are refreshing choices that are moist and complement a salad or make for a nice snack.

 

White/tan/brown vegetables include cauliflower, garlic, mushrooms, onion, sauerkraut, and shallots. Cauliflower and sauerkraut (cabbage) belong to the Brassica/cruciferous family of plants mentioned in the green foods section, while garlic, onion, and shallots are part of another family of plants called Alliums. This group is similarly rich in sulfur compounds (hence their pungent odors!) and have many health effects such as protecting against cardiovascular, cancer, and inflammatory diseases. Mushrooms encompass more than just the standard white button mushroom; there are several types that are considered to have significant medicinal benefit because of their ability to help the immune system. Examples of mushrooms to try include shiitake, portabella, crimini, and chantarelles.

 

The other categories of foods within this section include gluten-free whole grains, legumes, seeds, and nuts. Here are some choices to consider: legumes of all types (hummus, bean dips, dried beans or peas, lentils, chickpeas, peanuts, low-fat refried beans), nuts (Brazil, cashew, almond, hazelnut, pine nut, walnut) and nut butters, seeds (sesame and tahini paste, pumpkin, sunflower, flaxseed, and flaxseed meal) and seed butters (tahini, sunflower seed, and others), and gluten-free whole grains.

 

Legumes can be prepared from scratch by cooking dried beans or peas, or they can be bought prepared in cans or as dips. Metal cans are often lined with a chemical called bisphenol, so it is recommended to rinse canned legumes well before eating. Cooking legumes can be labor intensive, but you can make extra servings of legumes for other meals. Watch for the addition of lard or high amounts of fat in prepared refried beans. Choose pinto or black beans varieties that are low in fat.

 

Nuts are very healthy for the heart. Choose unsalted nuts; people tend to overeat salty foods. If you have digestion problems, you may want to buy roasted rather than raw nuts. Nut butters are wonderful complements to fruits- try a layer of almond butter on an apple slice or cashew nut butter on a sliver of pear. Similarly, seeds have many phytonutrients. They are found as seed oils (e.g., sesame seed oil, flaxseed oil), whole seeds, and seed butters (e.g., tahini is the paste made from sesame seeds).  Nuts and seeds have not just beneficial phytonutrients, but also a good mixture of healthy fats and oils, fiber, minerals, and vitamins.

 

There are several whole grains on this list for those who can eat them. Choose alternative, non-gluten grains like brown rice, white rice, purple rice, and black rice. There is a wide selection of gluten-free grain products now on the market. However, please note that "gluten-free" on a label does not necessarily mean "healthy" as they can contain low amounts of phytonutrients and greater amounts of sugar and fat.

 

Ways to get more white/tan/brown foods:

  • Add brown spices (cinnamon, clove, allspice) to your cooking and gluten-free baking
  • Use dates instead of refined sweeteners to sweeten dishes
  • Add diced onion to a stir-fry
  • Drizzle warm tahini (sesame seed paste) over vegetables (e.g., broccoli, cauliflower, carrots)
  • Dip vegetables into hummus (ground chickpea dip) or bean dip
  • Have applesauce instead of pudding for dessert-dress up the applesauce with a dash of cinnamon
  • Add mushrooms to broths and soups for more flavor and medicinal impact
  • Sprinkle sesame seeds on a vegetable stir-fry

Nutrients in White/Brown Foods

 

Allicin

Allicin is one of garlic's medicinal components that may contribute to its anticancer and blood pressure-lowering effects. To maximize the production of allicin, it is recommended that you let the crushed or chopped garlic sit for 5-10 minutes before cooking it or adding anything to it. This compound may also be antibacterial and antiviral.

 

Lignans

Several plant foods contain the phytonutrient lignans. Lignans are not to be confused with another phytonutrient class called lignins, which are related to fiber. Lignans are fiber-related phytonutrients that act as antioxidants and phytoestrogens (plant compounds with weak estrogen activity). The food that gets the credit for having high amounts of lignans is flaxseeds, which contain about seven times as much lignans as the runner-up food, sesame seeds. Other good food sources of lignans are sunflower seeds, cashew nuts, and peanuts. The benefits of lignans are that they are anti-inflammatory, promote healthy blood vessels, and act as anticancer agents, especially hormone-related cancers like breast and prostate cancers. One of the ways that lignans may be helpful in reducing cancer is by triggering release of certain enzymes in the liver that are responsible for deactivating toxins in the body.





Dr. M
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Copyright � 2010-2014 Christopher J. Magryta, MD. Readers, please note: The information provided in this newsletter is for educational and informational purposes only. It is not a substitute for advice and treatment provided by your physician or other healthcare professional and is not to be used to diagnose or treat a health issue.


 


Chris Magryta
Salisbury Pediatric Associates
Touchstone Pediatrics