Can multivitamins slow cognitive decline?

The Study

Recent evidence suggests that multivitamin use may delay cognitive aging and decrease risk of age-related dementia. The COSMOS randomized controlled trial conducted by Harvard Medical School put this hypothesis to the test.

In this study, 5,203 subjects over the age of 60 took a daily multivitamin for 2 years and took a battery of memory tests. Compared to the placebo group, the subjects taking a multivitamin had a statistically significant improvement in global cognition and episodic memory. The researchers estimated that taking the multivitamin was equivalent to reducing cognitive aging by 2 years.

American Journal of Clinical Nutrition 2024; 119:692-701

Take Home Message

The evidence is beginning to mount that taking a multivitamin has a positive impact on cognitive aging. Considering that they are inexpensive and have no negative side effects, it is not a bad idea to consider taking a multivitamin if you are older than 60.

Does being physically active attenuate the negative impact of sugar consumption?

The Study

Sugar sweetened beverages are known to have an adverse impact on cardiovascular health. A group of researchers at Harvard University wondered if being physically active reduced these negative effects. 

In this investigation, 65,730 women from the Nurses’ Health Study and 39,418 men from the Health Professional Follow-up Study had their sugar consumption and physical activity levels followed for 30 years.

The results were interesting:

-When looking at all subjects, those that consumed 2 or more sugar sweetened beverages per day had a 21% higher risk of cardiovascular disease when compared to those that never drank them.

-There was no association between diet beverage consumption and risk of cardiovascular disease.

-Participants meeting physical activity guidelines (greater than 7.5 MET hours per week) had no reduced risk when compared to subjects that did not meet physical activity guidelines (less than 7.5 MET hours per week).

American Journal Of Clinical Nutrition 2024; 119:669-681

Take Home Message

Whether you are physically active or not, it is a good idea to strictly limit sugar sweetened beverages.

Carbohydrates And Body Weight

In the 80’s and 90’s, dietary fat was the major focus of most weight loss strategies. Starting in the early 2000’s, the research literature started to show that carbohydrates were also important in weight maintenance. Most current fad diets manipulate the amount or type of carbohydrate permitted in some way. 

Harvard University’s Department of Nutrition recently published an impressive study examining the weight loss impact of different type of carbohydrate foods over a 24 year follow-up.

The Study

In this investigation, 136,432 men and women from Harvard’s Nurses’ Health Study, Nurses’ Health Study 2 and Health Professional Follow-up study had their 4 year weight change and diet measured for 24 years (Reference 1). 

The results were very interesting: (As a reference, 100 grams is just less than ½ of a cup)

-An increase in glycemic index and glycemic load were positively associated with weight gain.

-A 100 gram per day increase in added sugar resulted in a 4 year weight gain of 2 lbs.

-A 100 gram per day increase in refined grains resulted in a 4 year weight gain of 1.8 lbs.

-A 100 gram per day increase in potatoes and other starchy vegetables resulted in a 4 year weight gain of 5.7 lbs.

-A 100 gram per day increase in whole grains resulted in a 4 year weight loss of .9 lbs.

-A 100 gram per day increase in fruit resulted in a 4 year weight loss of 3.5 lbs.

-A 100 gram per day increase in non-starchy vegetable resulted in a 4 year weight loss of 6.6 lbs.

Conclusions And Recommendations

If you are trying to control your weight, you need to pay close attention to the type of carbs on your plate. However, there is no need to completely eliminate them. Carbohydrate foods are our best sources of fiber, vitamins, minerals and cancer fighting phytochemicals.

Focus on fruits, vegetables, legumes (beans and lentils) and whole grains (brown rice, quinoa and oatmeal).

Limit sugar, potatoes and refined grains like white rice, bread and pasta.

References

1) Wan Y, et al. Association between changes in carbohydrate intake and long-term weight changes: Prospective cohort study. British Medical Journal 2023; 382:e073939.

 

Exercise And Risk Of Depression

The Study

Recent evidence suggests that cardiovascular exercise is associated with a reduced risk of depression. In this interesting study, 4,016 subjects from the Irish Longitudinal Study On Aging cohort had their physical activity and levels of depression measured for 10 years.

By the end of follow-up, subjects who completed 400-600 METS per week had a 43% lower odds of depression.

JAMA Network Open 2023; 6:e2322489

Take Home Message

Since one minute of brisk walking is equal to 4 METS, the level of exercise found to reduce the odds of depression in this study is equivalent to only 100 minutes of brisk walking per week.

Cardiovascular exercise is not just important for our physical health, but our mental health as well. Do your very best to make it a priority in your life.

 

Fruit Juice And Weight Gain

The Study

100% fruit juice has historically been considered part of a healthy breakfast. Recent research suggests that it may be associated with weight gain. In this study, a comprehensive review and meta-analysis of the research literature was conducted to answer this question. Forty-two studies were included. 

Here is what the researchers found when combining all of the data:

-Among children, each additional serving of fruit juice was associated with a statistically significant increase in body mass index.

-In adults, studies that did not adjust for total energy consumption showed a statistically significant weight gain with 100% fruit juice consumption.

Journal of the American Medical Association Pediatrics doi:10.1001/jamapediatrics.2023.6124

Take Home Message

There are a few potential explanations for these results:

1) Drinking fruit juice may increase cravings for sweet foods.

2) Liquid calories are not registered in the same way as solid calories, so we tend to overeat when consuming liquid calories.

3) There is less fiber in fruit juice which results in a more rapid absorption of the sugar found in juice.

Always eat fruit in it’s whole and natural form. For example, have an orange instead of orange juice. Have an apple instead of apple juice. When it comes to our food, the less processing, the better.

How To Get Back On Track With Your Diet After The Holidays

The time between Thanksgiving and New Year’s day presents some real challenges for those trying to eat healthy and lose weight. The holidays are great and it is a lot of fun to eat and drink a bit more during this time. Just about everyone puts on a few pounds by New Year’s Day.

However, for many of us, the unhealthy eating continues well into January and even February. This is mostly due to swings in blood sugar that result in increased hunger and cravings for refined carbohydrates, which were likely consumed in large amounts over the last several weeks. The more we eat bread, pasta, white rice and sugar, the more we want these foods.

A couple of extra cheat meals and a few pounds gained during the holiday season are not much of a problem. But if the disordered eating lasts for months, you will put on some serious weight. Even my most successful and dedicated clients will struggle during and after the holidays. Here are a few strategies that help them get back on track:

1) If you have eaten more refined carbohydrates during the holiday season, you will have an increase in cravings for them. You will also be more hungry in general. Step one is to mentally realize this. Tell yourself that you will be hungry for the wrong foods, but will not give into them. Getting your head right and understanding the origin of the cravings is very helpful.

2) Write down your food for 2 weeks. It adds a layer of accountability that gets you back on the right track. A great free app to help you do this is MyFitness Pal.

3) Go to the grocery store and load up on all of the right foods. Make it easy to eat healthy. Similarly, get all of the unhealthy foods out of your house. 

4) Plan your meals ahead of time. Think about what you will eat for breakfast, lunch and dinner for the next few days or even a week.

5) Try to limit eating out at restaurants for the first week or two. Restaurant meals usually have a lot more calories, fat, salt and sugar.

After a week or two of eating right, you will find that your blood sugar has stabilized and the hunger and cravings for the wrong foods will start to calm down.

 

Mediterranean Diet And PTSD

The Study

The association between diet and mental health has been an area of increasing interest in the research literature. In this interesting study, 191 women who had traumatic exposure and PTSD symptoms had their diet evaluated.

The researchers found that higher PTSD symptoms were associated with less adherence to a Mediterranean diet.

Nature Mental Health 2023; 1:900

Take Home Message

Diets that are easy on our blood sugar seem to have a positive impact on mood and mental health. A Mediterranean diet is a great example. This type of diet focuses on fruits, vegetables, whole grains, beans, nuts, olive oil, seafood and chicken. 

It limits refined grains, sugars, red meat and saturated fat. It is a great way to eat for both your physical and mental health.