Foods That Boost Your Memory

Eating certain foods can help make life's little details unforgettable.

Age, stress, quality and length of sleep, medications, and of course, nutrition can all influence how well your memory functions. Physiologically, good memory depends on your total number of brain cells (neurons), the smooth flow of communication between the cells and the health of the cells.

In many ways, overall health can strongly affect memory. For example, the health of the body's cardiovascular system can affect the performance of brain cells. Every cell in the body needs a steady supply of oxygen and nutrients to stay alive and work properly. Because oxygen and nutrients are carried in the bloodstream, anything that impedes blood flow can negatively affect brain cell function. Simply put, a healthy heart makes for a healthy brain. So it's important to keep blood pressure and cholesterol levels in check and to exercise regularly and not smoke.

A heart-healthy diet is therefore crucial to general health as well as to the health of memory, and compelling research has linked specific foods and their nutrients to the enhancement or preservation of memory. These "brain" foods contain flavonoids, which are chemical compounds that give fruits and leafy green vegetables their color. Two important flavonoids that appear to support memory function are anthocyanins and quercetin (both are found in apples, blueberries, and red onions, to name just a few sources).

Other nutrients that have been found to improve memory are folate and omega-3 fatty acids. Take a look at the following list for a rundown of the best foods for boosting brainpower.

Berries

(The Feinegold Diet suggests to avoid berries)
Berries have some of the highest concentrations of antioxidants among fruit, and all berries are rich in healthy anthocyanins and flavonols(a subgroup of flavonoids),which may help protect against the breakdown of brain cells. Some encouraging animal studies have suggested that diets rich in flavonoids may help reverse memory loss in humans.

Blueberries in particular have received a lot of attention because they are one of the best food sources of flavonoids. In fact, a British study revealed that eating plenty of blueberries can enhance spatial memory and learning.

Fresh berries are available at farmers' markets, local supermarkets, and health food stores. During off-season months, frozen berries are a good substitute and just as nutritious.

Leafy greens

Leafy greens like spinach, kale, collard greens, mustard greens, and turnip greens are loaded with folate (folic acid is the synthetic form of this nutrient that's found in supplements and fortified foods) — which seems to have a direct effect on memory. In a study done at Tufts University in Boston, researchers followed 320 men for three years and tracked their blood levels of homocysteine — an amino acid that has been linked to a higher risk of heart disease. The participants who had high levels of homocysteine showed memory decline; those who ate foods rich in folic acid, however, which directly lowers homocysteine levels, demonstrated a protective effect against memory decline.

An Australian study also found that a diet featuring plenty of foods rich in folic acid was associated with faster information processing and memory recall. After just five weeks of consuming adequate amounts of folic acid, women in the study showed overall improvements in memory.

Fatty Fish

Healthy fats are important for a healthy mind. Research suggests that when it comes to food and memory, fish should be the star of the show — specifically, fatty fish like salmon, sardines, herring, and mackerel and the generous amounts of omega-3 fats they provide. In fact, a study published in the Archives of Neurology in November 2006 found that subjects with the highest levels of omega-3s were significantly less likely to be diagnosed with dementia than subjects with the lowest levels.

Another, earlier study, conducted by researchers at the Rush University Medical Center in Chicago, followed more than 3,000 men and women for six years to see how diet affected their memory. Those who ate fish at least once a week had a 10 percent slower memory decline than those who did not eat fish, a difference that gave them the memory and thinking ability of a person three years younger.

Strive to eat three 4-ounce servings of fatty fish per week. If that's not realistic, consider using fish oil supplements.

Coffee

(The Feinegold Diet suggests to avoid coffee)
There's good news for coffee lovers: About two years ago, researchers from the University of Innsbruck in Austria found that caffeinated coffee can temporarily sharpen a person's focus and memory. After giving volunteers the caffeine equivalent of about two cups of coffee, they used magnetic resonance imaging to observe that the volunteers' brain activity was increased in two locations, one of which is involved in memory. Volunteers given no caffeine showed no increase in brain activity.

Another study, published in a leading neurology journal, found that the effects of caffeine may be longer lasting in women. This four-year-long study involved about 7,000 participants who all went through baseline evaluations for cognitive function and blood pressure, cholesterol levels, and other vascular issues.

The researchers reevaluated the participants at the end of two years and again at the end of four years; they found that women 65 and older who drank more than three cups of coffee per day (or the caffeine equivalent in tea) had about a third less decline in memory over that time than the women who drank one cup or less of coffee (or the caffeine equivalent in tea) per day.

The results held up even after the researchers adjusted them to take into account other factors that could affect memory function, such as age, education, baseline cognitive function, depression, high blood pressure, high cholesterol, medications, and chronic illnesses. The researchers speculated that this caffeine-memory association was not observed in men because it's possible that the sexes metabolize caffeine differently.

One thing to keep in mind, though, is that unfiltered coffee (such as espresso, as well as coffee made in a French press) contains compounds that can raise cholesterol levels, especially in people who are already battling high cholesterol. To be safe, stick with filtered coffee, and of course, be moderate when adding milk and sugar! 

(www.joybauer.com)

Gluten-free shopping tips (for the EU)

Things to be considered when shopping for food

Daily food shopping is no easy task for sufferers of coeliac disease; the diverse range of products seems to be almost infinite, but each selected product presents the same question: Can I really eat this? The following tips and information will help you to fill your shopping basket correctly:

• Since November 2005, the 14 most important allergen substances, which are often found in foodstuffs, must be specified on the product label – independent of contained form and amount. For this reason you should read the label thoroughly before purchasing selected foodstuffs, even though it costs a little time and effort.

• Attention: Products that were manufactured before the aforementioned date are still allowed to be sold; gluten-containing ingredients are not necessarily specified on the product label in this case! And: The compulsory certification is only applied to packed goods and not to goods that are sold without packaging or rather individually.

• If one or more of the ingredients on the label are not familiar to you, we recommend that you should leave the product on the shelf.

• If you should find the designation "starch" or "modified starch" on the label, the starch in question is gluten-free in accordance with the EU ordinance from February 2000; gluten-free starch content has to be declared specially since this date.

• The general rule is: The fresher or more natural the food is, the higher the chances are that the food is gluten-free; and vice versa: The more the food is processed, the higher the chances are that the food is gluten-containing.

• Even if the product is usually gluten-free in its natural form, please take into consideration that the food may be contaminated, i.e. in the case of gluten-free grain, flour or bread and pastries. (Side note of blogger: when the product might be contaminated then the company has to state that on the product label.)

• Products that are provided in various regions or countries by large-scale foodstuff manufacturers are usually labelled with the same brand name, but the respective products may possibly contain differing ingredients. For this reason, please exercise caution when buying familiar products abroad. The rule applied here is also: Study the label or request information via the respective National Coeliac Society.

• All medication is gluten-free as a basic principle. Thus, you can take medication without any problems (the current standards set by the European Pharmacopoeia (compliance with which is verified by Office IV of the Italian Ministry of Health) are considered suitable for those affected by coeliac condition (gluten intolerance), as are medicinal products containing wheat starch).

• Obtain detailed shopping lists of the most commonly provided products on the retail market and take the list with you when you go shopping. These lists can be obtained from the respective national Coeliac Disease Societies of many countries. Such foodstuff lists are provided, for instance, by the German coeliac disease society known as Deutschen Zöliakie Gesellschaft, the Austrian coeliac society known as Arbeitsgemeinschaft Zoeliakie, the Italian coeliac society known as Associazione Italiana Celiachia, the British coeliac society known as Coeliac UK and the Spanish coeliac society known as Federación de Asociaciones de Celíacos de Espana.

• If you really want to be on the safe side, you should preferentially buy safe products made especially for coeliac disease sufferers, such as those provided by Schaer. (Side note of blogger: very good products, I eat them almost daily.)

(www.schaer.com)

Are You Sure It's ADHD?

If you're concerned that your child might have ADHD, find a doctor who knows how to make an accurate diagnosis in children — and can tell it apart from ADHD-related conditions.

By Wyatt Myers

Medically reviewed by Pat F. Bass III, MD, MPH

An ADHD diagnosis in children can be distressing for parents. And when you consider that many medical conditions are commonly confused with ADHD because of similar symptoms or that they can occur alongside ADHD, it can be even more distressing and confusing.

To the untrained eye, a whole host of medical conditions can look like ADHD, explains Edward Hallowell, MD, a board-certified child and adult psychiatrist and author of two books on ADHD, Driven to Distraction and Delivered from Distraction.

“Modern life itself, with its myriad distractions and interruptions, can resemble ADHD,” he says. “Certain medical conditions, like hyperthyroidism or hypothyroidism, can resemble ADHD. If you do not get enough sleep, you can behave as if you have ADHD.”

To better understand ADHD, it helps to take a close look at childhood anxiety disorder and other ADHD-related conditions to see the differences.

Conditions Related to ADHD

When it comes to making an ADHD diagnosis in children, the common learning disability dyslexia is sometimes confused with ADHD, but Dr. Hallowell says that a good physician should be able to easily tell them apart. “Dyslexia refers to a reading problem, while ADHD refers to inconsistency of attention,” he says. “They are entirely different syndromes, but they may occur in the same person.”

Another common condition that sometimes gets confused with ADHD is a petit mal seizure. “The hallmark of petit mal is the presence of brief (a second or less) moments of complete absence of attention,” says Hallowell. “Hence they are often called ‘absence’ seizures.”

Bipolar disorder, oppositional defiant disorder, and some autism disorders can also mimic ADHD symptoms at times.

Conditions That Accompany ADHD

In addition to conditions that have similar symptoms to ADHD, there are other conditions that often occur at the same time as ADHD. For example, it is not unusual to see childhood anxiety disorders appear in tandem with ADHD.

“Anxiety and depression usually occur in the wake of ADHD,” says Hallowell. “It is depressing to underachieve and not know why, and it is anxiety-provoking not to know what mistake you’re about to make. Once ADHD gets treated, depression and anxiety usually abate.”

Making an Accurate ADHD Diagnosis in Children

Doctors use a whole host of tests to determine whether or not your child has ADHD. In many cases, an accurate, detailed medical history is the key to getting at the truth of what your child is experiencing, explains Hallowell. In other instances, more extensive medical testing may be needed. “For example, petit mal seizures are diagnosed through an EEG, a brain wave test,” says Hallowell.

Ultimately, Hallowell says it’s critical to find a doctor who is experienced in working with patients with ADHD. “In the hands of a well-trained doctor, it is not a difficult diagnosis to make,” he says. “The problem is, most doctors do not know enough about ADHD in children or in adults. Since we do not have a test for ADHD, we have to rely on the clinical acumen of the doctor.” For that reason, Hallowell says, it’s not only important to find a doctor whom you trust, but also to find one who has a lot of experience with ADHD.

(/www.everydayhealth.com)

Realistic Goal Setting

Realistic Goal Setting

Restricted diets can help children with ADHD, study suggests

Different foods trigger different behavioural problems and should be monitored, according to paper in the Lancet

Sarah Boseley, health editor

The Guardian, Friday 4 February 2011

 Ritalin is widely used to treat children diagnosed with ADHD, but a paper in the Lancet suggests changing diet may be as effective. Photograph: Murdo Macleod

Children with attention deficit hyperactivity disorder (ADHD), who are impulsive, inattentive and unable to sit still, should be put on a restricted diet for several weeks to establish whether particular foods are the cause, scientists say today.

Certain foods and additives can worsen the behaviour of some children, although guidelines from the National Institute for Health and Clinical Excellence (Nice) say there is no proof that cutting out fatty acids, food colourings or additives can help.

A paper published today in the Lancet medical journal establishes that food is responsible for ADHD children's erratic and difficult behaviour in many cases, although it is likely that different foods trigger behavioural problems in different children. The findings are likely to be welcomed by those who are concerned about the amount of drug treatment given to children with ADHD.

Researchers from the Netherlands put 50 children with ADHD on a "restricted elimination diet" consisting of foods with the least possible risk of allergic reaction – a combination of rice, meat, vegetables, pears and water – which was tailored to the preferences of each child. A second group of 50 children were not put on a diet, but their parents were given advice on healthy eating and asked to keep a diary of everything their child ate.

The behaviour of 78% of the 41 children who completed the five-week restricted diet phase improved, while the behaviour of those who were not on a special diet remained the same.

Researchers then tried adding particular foods high in immunoglobulin G (IgG), antibodies known to trigger allergic responses, to the restricted diet. They subsequently added foods that were low in IgG – to find out whether blood tests for the antibodies could be used to identify foods that trigger ADHD. However, 63% of the children relapsed and there was no difference in the response to low IgG or high IgG foods.

The researchers conclude that – although food sensitivity plays a part in ADHD, it is not caused by an allergic reaction.

"We think that dietary intervention should be considered in all children with ADHD. This provided that parents are willing to follow a diagnostic restricted elimination diet for a 5-week period, and that expert supervision is available," say Professor Jan Buitelaar of the Radboud University Nijmegen Medical Centre and Dr Lidy Pelsser of the ADHD Research Centre in Eindhoven.

"Children who react favourably to this diet should be diagnosed with food-induced ADHD. They should enter a challenge procedure to define which foods each child reacts to, increase the feasibility and minimise the burden of the diet. In children who do not show behavioural improvements after following the diet, standard treatments such as drugs, behavioural treatments, or both should be considered."

British experts welcomed the findings. "This study provides further evidence for the potential value of dietary approaches to the treatment of ADHD," said Professor Jim Stevenson of the University of Southampton. "It is a condition that disrupts family life, interferes with the child's ability to sustain friendships with other children and places the child at risk of longer term problems with attainment in school. Many parents are reluctant to use a drug treatment and it is important that alternatives such as the few foods approach can be shown to be effective."

But professor David Daley at Nottingham University's institute of mental health said there was more work to do. "Scientifically, I think this paper offers excellent evidence about another possible underlying cause of ADHD, but it would be premature to conclude such dietary intervention would be of any clinical benefit to children with ADHD and their parents. We need to know more about how expensive the intervention is, how motivated parents must be to make it work, and how easy it is for parents to get their child to stick to the diet," he said.

(www.guardian.co.uk)

Casein in Medikamenten

Short English translation:

If the package insert doesn't name casein, then the medicine doesn't contain casein even if it may contain lactose, this is by Austrian law, which should also apply to the rest of the EU.
_____________________________________________________________________________

Sehr geehrte Frau Name,

bei Medikamenten ist es ganz einfach nachzusehen welche Zusatzstoffe außer

den Wirkstoffen enthalten sind.

Jedes Medikament enthält eine Gebrauchsinformation (oder auch

"Beipackzettel" genannt), in dem alle Angaben zu finden sind. Unter Punkt 6

findet man die Angabe: Der aktive Wirkstoff ist ... und darunter steht dann

"Die sonstigen Bestandteile sind ...."

Zusatzstoffe wie z.B. Lactose oder Casein sind unter den "sonstigen

Bestandteilen" aufgezählt. Steht dort nichts von Casein, dann ist auch kein

Casein drinnen.

Mit freundlichen Grüßen

Mag.pharm.Dr. Name Name

Abteilungsleiter Pharmazeutische Abteilung

Österreichische Apothekerkammer

Spitalgasse 31, A-1091 Wien, Postfach 87

Tel +43-1-404 14

Top 10 questions about ADD/ADHD

Q: What is ADHD?

A: Attention deficit hyperactivity disorder (ADHD), or just attention deficit disorder (ADD) are confusing medical terms. Don’t be afraid, though, because if you manage it right, ADHD can become your friend, a major asset in your life.

The terms ADD and ADHD, as well as AD/HD, refer to a syndrome found in both children and adults characterized by distractibility, impulsivity and restlessness or hyperactivity.

In my opinion, ADHD is a terrible term. As I see it, ADHD is neither a disorder, nor is there a deficit of attention. I see ADHD as a trait, not a disability. When it is managed properly, it can become a huge asset in one’s life. I both have ADHD myself and I wrote a book with Catherine Corman profiling a collections of fabulously successful adults all of whom have ADHD, so I know whereof I speak.

As I like to describe it, having ADD is like having a powerful race car for a brain, but with bicycle brakes. Treating ADD is like strengthening your brakes–so you start to win races in your life.

In my work as a psychiatrist who treats ADHD, I see myself not as a doctor who treats a disability, but rather as a doctor who helps people, adults and children alike, identify, develop, and celebrate their talents. That’s why I love my work!
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Q: What is the difference between ADD and ADHD?

A: It’s very simple. ADHD includes the symptom of physical hyperactivity or excessive restlessness–that’s the “H”. In ADD (or what is called in the diagnostic manual, ADHD, inattentive subtype), the symptom of hyperactivity is absent. Indeed, people with ADD can be calm and serene, not in the least hyperactive or disruptive. This syndrome is often found in girls and women, but it also occurs in boys and men. It is often missed, because the absence of hyperactivity leads others to assume the child or adult is simply shy, quiet or slow. In fact, they are dynamos in the making!
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Q: What are the positive qualities associated with ADD?

A: People with ADD typically are creative, intuitive, original, and full of positive energy. They tend to be independent thinkers. They are persistent to the point of being stubborn. They usually are quite sensitive, but often cover this over with a kind of bravado. They are big-hearted and generous. They often have charisma or a special something, a twinkle in the eye, a zany sense of humor, or an ability to inspire others. With the right kind of guidance, these people can become hugely successful in their lives.
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Q: What are the negative qualities associated with ADD?

A: People with ADD typically have trouble paying attention and focusing, especially when they are not interested. On the other hand they can super-focus at times. They also can be impulsive and sometimes hyperactive and disruptive. They can have trouble getting organized, prioritizing their activities, managing time, and completing tasks. They can be unaware of the impact they have on others, and so they can be socially awkward or inappropriate. They can be forgetful, inconsistent in follow-through, and often late. They have trouble with planning and what mental health professionals call “executive functioning.” The good news is that treatment can ameliorate or correct all of this, so that the positive attributes can carry the day.
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Q: What should treatment for ADD include?

A: Treatment should start with education. You need to learn what ADD is and what it isn’t. You need to understand ADD well enough to embrace it, and realize that while it may be holding you back right now, in time, with the right help, it can propel you to the fulfillment of your dreams. You need to understand what a positive attribute ADD can be in your life.

Once you learn about ADD—its positives and its negatives—then you get to work, with a good guide, a therapist of some sort who understands ADD and takes a strength-based approach, to change whatever it is in your life that is causing you problems. Usually you need to work with a coach to get more organized. You need to get on a regular sleep schedule and build exercise into your life. You need to consider the nutritional aspects of treatment. You will want to reconsider your job or school situation in light of ADD. Various structural changes in your life can make a big difference: the right filing system, the right organization scheme, the right daily schedule.

In addition, you will likely want to talk with your therapist about your family life. If you are a child, some family therapy will help. If you are an adult, couples therapy can make a big difference.

Beyond education, coaching, and therapy, it is important to have a plan for developing your talents and interests. This will take time, but it is key. You build a life not on weaknesses you have repaired, but on talents you have developed. Of course, fixing weaknesses can help you in developing your talents, so the two go hand in hand.
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Q: What about medication?

A: When medication works, it works as safely and dramatically as eyeglasses. Medication helps about 80% of the time in the treatment of ADD. Make sure you work with a doctor who can explain the issues around medication to you clearly. Most people do not realize how safe and effective stimulant medications truly are, when they are used properly. Make sure you work with a doctor who has plenty of experience with these medications. The stimulants include medications like Ritalin, Concerta, Adderall, Vyvanse, Focalin, and others. As long as you take them under proper medical supervision, they can help you immensely.
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Q: How about alternative treatments for ADD?

A: I have a completely open mind when it comes to alternative treatments. We have a lot to learn. All you have to be careful of is that whatever you try is safe, and that it has been proven beneficial for at least some people. The alternative treatments that I have solid, positive experience with include: LENS, a form of biofeedback; Learning Breakthrough, cerebellar stimulation in the form of physical exercise; Kolbe coaching, which is based on innovative research into a person’s innate style of solving problems; Cogmed, a computer game geared to improving active working memory; My Sensory Solutions, auditory and sensory stimulation via custom iPod and headphones; Reading plus, a computer home-based program to improve tracking and speed required for reading and comprehension; and various nutritional interventions.
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Q: What would you say is the single most important element in a successful treatment program?

A: Above all, what matters most is taking a positive approach. Of course, you need to see a professional who is highly knowledgeable and experienced. But you also want to make sure you see a professional you like, a person you feel understands you or your child, and a person you can be open and real with. Treating ADD takes time, often years, so you want to be sure you are in the hands of a person you trust implicitly, a person you feel cares for you and your family, and, perhaps most important, a person who sees a clear way for you or your child to fulfill your dreams.
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Q: Dr. Hallowell, what is your background in the field of ADHD/ ADD?

A: I have both ADD and dyslexia myself. I was diagnosed with a reading problem early in my school years, but my ADD was not recognized until I had completed college (Harvard, where I was an English major and graduated with high honors while also doing pre-med, not to brag, just to point out that ADD doesn’t have to hold a person back!), medical school (Tulane, which I loved, largely because of New Orleans and the wonderful people I met in medical school), and finished a residency in psychiatry back at Harvard at the Mass. Mental Health Center, where I was lucky enough to find stellar teachers who deeply understood the human heart. After residency, when I was doing a fellowship in child psychiatry, I learned about ADD and realized I had it. I was 31 years old at the time. What an a-ha! moment.

Now I am 59 years old. I have been treating ADD and other learning differences for 28 years. I have authored or co-authored five books on the subject. I still carry on an active private practice in my offices in the Boston area and in New York City. I see individual patients of all ages, as well as couples, families, and groups.

My offices are staffed by people who share my passion for ADD and the marvelous people who have it.
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Q: What distinguishes your approach to treating ADHD/ADD from other approaches?

A: In my centers, we see ADD not as a disability or a deficit, but as a trait, a way of being. It is characterized by a host of qualities, some positive, some negative. Our job is to promote the positive qualities, while limiting the damage done by the negative. The standard, medical approach looks at ADD entirely as a disorder. By disregarding the positive attributes, this approach often creates new serious disabilities: shame, fear, loss of hope, lowered self-esteem, broken dreams.

(www.drhallowell.com)