F O O D S can make all the difference by supplying those needed nutrients.
Anxiety? Try Magnesium and Folic Acid foods.
Confusion about your role in all of this: Vit B12, Zinc
Depression? Vit B3, B6, Vit C, Folic Acid, Magnesium, Selenium, Zinc, Omega 3 fatty acids, Tyrosine, Tryptophan, GABA (gamma-aminobutyric acid)
Trouble sleeping? Magnesium
Irritability? Vit B6, Selenium, Magnesium
Losing your appetite? Zinc
Just can’t get Motivated? Zinc, Tyrosine
Poor Concentration/Attention: Vit B1
Poor Memory? Vit B5, B6, B12, Omega 3 fatty acids
You feel your mind is Blanking out? Zinc
Or just plain STRESS!!! Vit B6, B3, Magnesium
Magnesium:
Spinach, watercress, avocado, peppers, broccoli, Brussels sprouts, green cabbage, watercress, Swiss Chard (silverbeet)
Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan
Oatmeal, bran, long grainrice, buckwheat, barley, quinoa, soybeans, sesame seeds, pumpkin seeds, sunflower seeds
Plain yoghurt
Baked beans, Black beans, Navy beans
Figs, lemons, apples
Bananas, kiwi, blackberries, strawberries, oranges, raisins
Chocolate!!!
Vitamin B1:
Oats, Brown rice, barley, fresh pasta
Lentils, soya milk
Peppers, cabbage, broccoli, asparagus, mushrooms, spinach, watercress, green peas, brussel sprouts
Sunflower seeds, Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
Tuna, salmon, mussels
Pork
Vitamin B3:
Brown rice, rice bran, wheatgerm
Broccoli, mushrooms, cabbage, Brussels sprouts, squash
Beef liver, beef kidney, pork, turkey, chicken
Tuna, salmon
Sunflower seeds
Vitamin B5:
Oats, brown rice, wheatgerm, bran, brown bread
Yoghurt
Watermelon, blackberries, lemons, raspberries, strawberries
Broccoli, watercress, cauliflower, alfalfa sprouts, peas, carrots, celery, avocados, sweet potatoes, mushrooms
Broad beans, chick peas
Vitamin B6:
Brown rice, oats, bran, barley
Bananas, mango
Tuna, trout, salmon
Avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, potatoes
Chicken, pork loin, turkey
Lima beans, soy beans, chickpeas
Sunflower seeds
And Vitamin B6 helps the body to:
Make antibodies. Antibodies are needed to fight many diseases.
Maintain normal nerve function.
Make hemoglobin. Hemoglobin carries oxygen in the red blood cells to the tissues. A vitamin B6 deficiency can cause a form of anemia.
Break down proteins. The more protein you eat, the more vitamin B6 you need.
Keep blood sugar (glucose) in normal ranges.
Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water so the body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a regular supply in your diet.
Vitamin B6 is found in: avocado, banana, legumes (dried beans), beef and pork, nuts, poultry, whole grains and fortified cereals, and corn.
Large doses of vitamin B6 can cause:
Difficulty coordinating movement
Numbness
Sensory changes
At the same time, deficiency of vitamin B6 can cause:
Confusion
Depression
Irritability
Mouth and tongue sores also known as glossitis
Peripheral neuropathy
Vitamin B12 (not indicated for those with Parkinson’s disease as can interfere with medications)
Calf liver, chicken, turkey, lamb
Salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Cottage cheese, low fat yoghurt, boiled or poached eggs, milk
What a Vitamin B12 Test might show
A vitamin B12 level test measures the amount of B12 in the blood. B12 is an important vitamin for various basic bodily functions, such as brain health, blood cell production, and correct nerve functioning. Having Low B12 levels can lead to serious nerve damage and deteriorating brain functions.
Deficiency of vitamin B12 in a new, breastfeeding mother puts children at a greater risk for neurological damage and developmental problems (Harvard).
The test is pretty simple—it just requires getting your blood drawn. It only takes a few minutes, but can provide extremely valuable information about the presence or absence of this critical vitamin in your body. A doctor might recommend a B12 test if you have symptoms such as:
Tingling in the hands and feet
Problems with balance
A racing heart
Confusion
Dementia
Weakness
Loss of appetite
Most of which happen in people with Parkinson’s disease. Because so many people with Parkinson’s are treated for acid reflux, a B12 test will determine if some of these medications interfere with healthy B12 levels. Vitamin B12 deficiency, if it goes on long enough, undiagnosed and untreated, can lead to permanent damage of the brain and the spinal cord that can affect people’s ability to move, walk and think clearly.
Vitamin C:
Red peppers, green pappers, red cabbage, broccoli, Brussels sprouts, cauliflower, kale, celery, squash, cabbage, watercress
Strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple, grapefruit, guava
Vitamin E Evaluations are useful for:
Individuals with motor and sensory neuropathies
Premature infants requiring oxygenation
Persons with intestinal malabsorption of lipids
Vitamin E contributes to the normal maintenance of biological membranes of the vascular system, and the nervous system, and provides antioxidant protection for vitamin A. The level of vitamin E in the plasma or serum after a 12- to 14-hour fast reflects the individual’s reserve status. Currently, the understanding of the specific actions of vitamin E is very incomplete.
Deficiency of vitamin E in children leads to reversible motor and sensory neuropathies; this problem also has been suspected in adults.
Deficiencies of vitamin E may arise from poor nutrition or from intestinal malabsorption. Vitamin E toxicity has not been clearly established.
Folic Acid:
Spinach, lettuce, asparagus, beetroot, cabbage, broccoli, green peas, fresh parsley, Brussels sprouts, avocados, cauliflower
Cod, tuna, salmon, halibut, shrimp
Liver, turkey
Hazelnuts, cashews, walnuts
Lentils, black beans, kidney beans
Oranges
GABA (gamma-aminobutyric acid)
Wholegrains
Omega 3 fatty acids:
Salmon, sardines, mackerel, scallops, fresh tuna, halibut, shrimp, cod, trout
Flaxseed
Walnuts
Selenium:
Wheat germ, Brewers yeast
Calf liver, turkey breast
Cod, tuna, halibut, salmon, shrimp
Mushrooms, garlic, spinach
Brazil nuts
Barley, rye, oats, long grain brown rice
Mozzarella cheese
Mustard seeds, sunflower seeds
Tyrosine:
Turkey, tuna, chicken liver, beef liver
Cheddar, stilton, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream
Avocados, green beans, tofu, miso soup, spinach, yeast extract
Bananas, figs, plums, raisins, tomatoes, prunes
Tryptophan:
Skinless turkey, skinless chicken,
Plain yoghurt, milk, eggs, cheddar, gruyere, swiss cheese, cottage cheese
Almonds, pistachios, pecan, hazelnuts,
Poppy seeds, pumpkin seeds, sesame seeds
Lentils, chick peas, kidney, lima beans,
Spinach, watercress, cabbage
Zinc:
Oysters, mussels, shrimp
Fortified breakfast cereal
Cashews, walnuts, almonds
Mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Chicken (dark meat), turkey, lamb, pork, mince beef
Pumpkin seeds, sesame seeds
Spinach, mushrooms, squash, asparagus, broccoli
Blackberries, kiwi fruit
The National meals Guidelines:
http://mealsonwheels.org.au/wp-content/uploads/2016/10/NationalMealsGuidelines2016.pdf
so DO think about having the services of Meals on Wheels.
A new pilot study coming out of the UK has found that one extra meal a day can cut the deaths of those who suffer hip fractures in half.
The Northumbria Healthcare NHS Foundation Trust’s hip fracture quality improvement programme noted that patients were deficient in certain nutrients and found that an extra meal a day would have a positive impact on recovery.
The extra meal led to improved morale and provided the extra calories needed to recover. Strikingly, it saw the mortality rates among hip fracture patients drop from 11 per cent to 5.5 per cent.
28 February 2019
and Physically Relax:-
http://www.guysandstthomas.nhs.uk/resources/patient-information/cardiovascular/jacobsons-progressive-relaxation-technique.pdf
and then of course :-)
There is Always Coffee:-
https://www.caffeineinformer.com/7-good-reasons-to-drink-coffee
11 Good Reasons to Drink Coffee... As if we needed an excuse LOL
and not forgetting that Good Night's Sleep...
Our entire digestive tract is composed of a single tube running from our mouth to anus. When we are inclined in bed, no matter which position we sleep in, gravity is positively acting upon the digestive system by helping to move food more quickly, which helps to prevent constipation and diarrhoea and avoid scybala (Hardened masses of faeces) from causing a blockage in the colon.
= - = - = - = - = - = - = - = - = - = - = - = - =
Mitochondria Inspire a Lifestyle
Tucked inside our cells, we animals (and plants, and fungi) carry mitochondria, minuscule descendants of bacteria that invaded our common ancestor 2 billion years ago. This unplanned breakthrough endowed our ancestors with a convenient, portable source of energy, enabling them to progress towards more ambitious forms of life.
We discuss why restricting food prolongs lifespan, why reproducing shortens it, and why moving about protects us from free radicals despite increasing their production. We show that our immune cells use special mitochondria to keep control over our gut microbes. And we lay out how the fabrication of energy and free radicals sets the internal clocks that command our everyday rhythms-waking, eating, sleeping. Mitochondria run the show.
https://sci-hub.tw/10.1007/102_2018_5
Time-Restricted Eating and Metabolic Diseases 12.11
You are looking at Figure 3
Pervasive benefits of time-restricted feeding. Chronic circadian rhythm disruption is a risk factor for metabolic diseases. Studies in animal models (flies, mice, rats) and emerging studies in humans show that time-restricted feeding protects metabolic tissues from metabolic disturbances. Time-restricted feeding may also benefit brain health and could delay the development of neurodegenerative diseases. Abbreviations: ETC, electron transport chain; ROS, reactive oxygen species; UCP, uncoupling protein.
NU39CH12_Panda ARjats.cls May 29, 2019 13:52
08 April 2020
Anxiety? Try Magnesium and Folic Acid foods.
Confusion about your role in all of this: Vit B12, Zinc
Depression? Vit B3, B6, Vit C, Folic Acid, Magnesium, Selenium, Zinc, Omega 3 fatty acids, Tyrosine, Tryptophan, GABA (gamma-aminobutyric acid)
Trouble sleeping? Magnesium
Irritability? Vit B6, Selenium, Magnesium
Losing your appetite? Zinc
Just can’t get Motivated? Zinc, Tyrosine
Poor Concentration/Attention: Vit B1
Poor Memory? Vit B5, B6, B12, Omega 3 fatty acids
You feel your mind is Blanking out? Zinc
Or just plain STRESS!!! Vit B6, B3, Magnesium
Magnesium:
Spinach, watercress, avocado, peppers, broccoli, Brussels sprouts, green cabbage, watercress, Swiss Chard (silverbeet)
Almonds, brazil nuts, cashews, peanuts, macadamias, pistachios, walnuts, pecan
Oatmeal, bran, long grainrice, buckwheat, barley, quinoa, soybeans, sesame seeds, pumpkin seeds, sunflower seeds
Plain yoghurt
Baked beans, Black beans, Navy beans
Figs, lemons, apples
Bananas, kiwi, blackberries, strawberries, oranges, raisins
Chocolate!!!
Vitamin B1:
Oats, Brown rice, barley, fresh pasta
Lentils, soya milk
Peppers, cabbage, broccoli, asparagus, mushrooms, spinach, watercress, green peas, brussel sprouts
Sunflower seeds, Brazil nuts, hazelnuts, pecans, pine nuts, pistachios, sesame seeds
Tuna, salmon, mussels
Pork
Vitamin B3:
Brown rice, rice bran, wheatgerm
Broccoli, mushrooms, cabbage, Brussels sprouts, squash
Beef liver, beef kidney, pork, turkey, chicken
Tuna, salmon
Sunflower seeds
Vitamin B5:
Oats, brown rice, wheatgerm, bran, brown bread
Yoghurt
Watermelon, blackberries, lemons, raspberries, strawberries
Broccoli, watercress, cauliflower, alfalfa sprouts, peas, carrots, celery, avocados, sweet potatoes, mushrooms
Broad beans, chick peas
Vitamin B6:
Brown rice, oats, bran, barley
Bananas, mango
Tuna, trout, salmon
Avocado, watercress, cauliflower, cabbage, peppers, squash, asparagus, potatoes
Chicken, pork loin, turkey
Lima beans, soy beans, chickpeas
Sunflower seeds
And Vitamin B6 helps the body to:
Make antibodies. Antibodies are needed to fight many diseases.
Maintain normal nerve function.
Make hemoglobin. Hemoglobin carries oxygen in the red blood cells to the tissues. A vitamin B6 deficiency can cause a form of anemia.
Break down proteins. The more protein you eat, the more vitamin B6 you need.
Keep blood sugar (glucose) in normal ranges.
Vitamin B6 is a water-soluble vitamin. Water-soluble vitamins dissolve in water so the body cannot store them. Leftover amounts of the vitamin leave the body through the urine. That means you need a regular supply in your diet.
Vitamin B6 is found in: avocado, banana, legumes (dried beans), beef and pork, nuts, poultry, whole grains and fortified cereals, and corn.
Large doses of vitamin B6 can cause:
Difficulty coordinating movement
Numbness
Sensory changes
At the same time, deficiency of vitamin B6 can cause:
Confusion
Depression
Irritability
Mouth and tongue sores also known as glossitis
Peripheral neuropathy
Vitamin B12 (not indicated for those with Parkinson’s disease as can interfere with medications)
Calf liver, chicken, turkey, lamb
Salmon, halibut, bass, tuna, shrimp, trout, oysters, crab, clams
Cottage cheese, low fat yoghurt, boiled or poached eggs, milk
What a Vitamin B12 Test might show
A vitamin B12 level test measures the amount of B12 in the blood. B12 is an important vitamin for various basic bodily functions, such as brain health, blood cell production, and correct nerve functioning. Having Low B12 levels can lead to serious nerve damage and deteriorating brain functions.
Deficiency of vitamin B12 in a new, breastfeeding mother puts children at a greater risk for neurological damage and developmental problems (Harvard).
The test is pretty simple—it just requires getting your blood drawn. It only takes a few minutes, but can provide extremely valuable information about the presence or absence of this critical vitamin in your body. A doctor might recommend a B12 test if you have symptoms such as:
Tingling in the hands and feet
Problems with balance
A racing heart
Confusion
Dementia
Weakness
Loss of appetite
Most of which happen in people with Parkinson’s disease. Because so many people with Parkinson’s are treated for acid reflux, a B12 test will determine if some of these medications interfere with healthy B12 levels. Vitamin B12 deficiency, if it goes on long enough, undiagnosed and untreated, can lead to permanent damage of the brain and the spinal cord that can affect people’s ability to move, walk and think clearly.
Vitamin C:
Red peppers, green pappers, red cabbage, broccoli, Brussels sprouts, cauliflower, kale, celery, squash, cabbage, watercress
Strawberries, oranges, tangerines, kiwi, cantaloupe, papaya, cranberries, pineapple, grapefruit, guava
Vitamin E Evaluations are useful for:
Individuals with motor and sensory neuropathies
Premature infants requiring oxygenation
Persons with intestinal malabsorption of lipids
Vitamin E contributes to the normal maintenance of biological membranes of the vascular system, and the nervous system, and provides antioxidant protection for vitamin A. The level of vitamin E in the plasma or serum after a 12- to 14-hour fast reflects the individual’s reserve status. Currently, the understanding of the specific actions of vitamin E is very incomplete.
Deficiency of vitamin E in children leads to reversible motor and sensory neuropathies; this problem also has been suspected in adults.
Deficiencies of vitamin E may arise from poor nutrition or from intestinal malabsorption. Vitamin E toxicity has not been clearly established.
Folic Acid:
Spinach, lettuce, asparagus, beetroot, cabbage, broccoli, green peas, fresh parsley, Brussels sprouts, avocados, cauliflower
Cod, tuna, salmon, halibut, shrimp
Liver, turkey
Hazelnuts, cashews, walnuts
Lentils, black beans, kidney beans
Oranges
GABA (gamma-aminobutyric acid)
Wholegrains
Omega 3 fatty acids:
Salmon, sardines, mackerel, scallops, fresh tuna, halibut, shrimp, cod, trout
Flaxseed
Walnuts
Selenium:
Wheat germ, Brewers yeast
Calf liver, turkey breast
Cod, tuna, halibut, salmon, shrimp
Mushrooms, garlic, spinach
Brazil nuts
Barley, rye, oats, long grain brown rice
Mozzarella cheese
Mustard seeds, sunflower seeds
Tyrosine:
Turkey, tuna, chicken liver, beef liver
Cheddar, stilton, boursault, camembert, emmenthal, gruyere, mozzarella, parmesan, swiss cheeses, sour cream
Avocados, green beans, tofu, miso soup, spinach, yeast extract
Bananas, figs, plums, raisins, tomatoes, prunes
Tryptophan:
Skinless turkey, skinless chicken,
Plain yoghurt, milk, eggs, cheddar, gruyere, swiss cheese, cottage cheese
Almonds, pistachios, pecan, hazelnuts,
Poppy seeds, pumpkin seeds, sesame seeds
Lentils, chick peas, kidney, lima beans,
Spinach, watercress, cabbage
Zinc:
Oysters, mussels, shrimp
Fortified breakfast cereal
Cashews, walnuts, almonds
Mozzarella, Swiss cheese, cheddar cheese, low fat yoghurt
Chickpeas, kidney beans, baked beans, lima beans, lentils, miso
Chicken (dark meat), turkey, lamb, pork, mince beef
Pumpkin seeds, sesame seeds
Spinach, mushrooms, squash, asparagus, broccoli
Blackberries, kiwi fruit
The National meals Guidelines:
http://mealsonwheels.org.au/wp-content/uploads/2016/10/NationalMealsGuidelines2016.pdf
so DO think about having the services of Meals on Wheels.
A new pilot study coming out of the UK has found that one extra meal a day can cut the deaths of those who suffer hip fractures in half.
The Northumbria Healthcare NHS Foundation Trust’s hip fracture quality improvement programme noted that patients were deficient in certain nutrients and found that an extra meal a day would have a positive impact on recovery.
The extra meal led to improved morale and provided the extra calories needed to recover. Strikingly, it saw the mortality rates among hip fracture patients drop from 11 per cent to 5.5 per cent.
28 February 2019
and Physically Relax:-
http://www.guysandstthomas.nhs.uk/resources/patient-information/cardiovascular/jacobsons-progressive-relaxation-technique.pdf
and then of course :-)
There is Always Coffee:-
https://www.caffeineinformer.com/7-good-reasons-to-drink-coffee
11 Good Reasons to Drink Coffee... As if we needed an excuse LOL
and not forgetting that Good Night's Sleep...
Our entire digestive tract is composed of a single tube running from our mouth to anus. When we are inclined in bed, no matter which position we sleep in, gravity is positively acting upon the digestive system by helping to move food more quickly, which helps to prevent constipation and diarrhoea and avoid scybala (Hardened masses of faeces) from causing a blockage in the colon.
= - = - = - = - = - = - = - = - = - = - = - = - =
Mitochondria Inspire a Lifestyle
Tucked inside our cells, we animals (and plants, and fungi) carry mitochondria, minuscule descendants of bacteria that invaded our common ancestor 2 billion years ago. This unplanned breakthrough endowed our ancestors with a convenient, portable source of energy, enabling them to progress towards more ambitious forms of life.
We discuss why restricting food prolongs lifespan, why reproducing shortens it, and why moving about protects us from free radicals despite increasing their production. We show that our immune cells use special mitochondria to keep control over our gut microbes. And we lay out how the fabrication of energy and free radicals sets the internal clocks that command our everyday rhythms-waking, eating, sleeping. Mitochondria run the show.
https://sci-hub.tw/10.1007/102_2018_5
Time-Restricted Eating and Metabolic Diseases 12.11
You are looking at Figure 3
Pervasive benefits of time-restricted feeding. Chronic circadian rhythm disruption is a risk factor for metabolic diseases. Studies in animal models (flies, mice, rats) and emerging studies in humans show that time-restricted feeding protects metabolic tissues from metabolic disturbances. Time-restricted feeding may also benefit brain health and could delay the development of neurodegenerative diseases. Abbreviations: ETC, electron transport chain; ROS, reactive oxygen species; UCP, uncoupling protein.
- Benefits brain health - Reduced ROS levels, Increased integrated stress response. Improved sleep and motor coordination
- Preserves muscle fitness - Improved endurance, Increased flight index, Preserved metabolic efficiency
- Reduces heart ageing - Preserved cardiac contractility, Increased ETC activity, Improved proteostasis
- Prevents brown adipose cell whitening - Increased fatty acid oxidation, Increased mitochondrial content, Increased UCP expression
- Blocks white adipose cell hypertrophy - Increased lipid turnover, Reduced hypertrophy, Lower inflammation
- Maintains gut integrity - Preserved rhythms of vagal afferents, Selection of a protective microbiome, Protections from gut permeability
- Counters fatty liver - Preserved metabolic rhythms, Reduced steatosis, Better cellular defense mechanisms
NU39CH12_Panda ARjats.cls May 29, 2019 13:52
08 April 2020