Author Archives: Dariusz Stępkowski

Epigenetics – What does it mean and how does it affect the health of subsequent human generations?

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It is generally known that the genetic code in DNA consists of sequences of nucleotides. There are also non-coding regions of DNA that influence gene expression, which is the process of reading genes that leads to the synthesis of specific proteins. It turns out that in addition to the genetic sequence of nucleotides in DNA, which codes for all the proteins in our body, there is also an epigenetic code, which determines whether and to what extent specific genes will be read. The DNA code can be compared to a digital record, while the epigenetic code can be compared to an analog one. The former does not change, while the latter can be erased and corrected. Moreover, the state of epigenetic markers can be passed on to the next generation. It turns out that lifestyle diseases, related to the aging process, are connected with such an epigenetic change, which can be referred to as epigenetic chaos in the cell. Human age can be interpreted in two ways: the first is chronological age, and the second is biological age. The latter is related to epigenetics, meaning it can be determined by examining the levels of epigenetic markers. It is also called the epigenetic clock and is directly related to the aging process. The strongest risk factor for lifestyle diseases is the aging of the body. Therefore, epigenetics influences the health of populations and, furthermore, also affects the health of subsequent generations. The best example is the obesity and type 2 diabetes epidemic in the United States. It seems that the lifestyle of previous generations, as well as exposure to toxic substances in the environment and diet, have a significant impact on this. This results in specific consequences related to the prevention and treatment of both diseases. It should be emphasized that not only the lifestyle of the current generation affects its susceptibility to lifestyle diseases, including obesity and type 2 diabetes. However, the nature of epigenetics gives hope for the development of effective methods to prevent the transfer of susceptibility from generation to generation, as well as to treat the current generation. This can be achieved by changing lifestyle (especially before the procreation period) and through pharmacological interventions that alter the state of epigenetic markers.

Translated from polish by Chatgpt 40 mini and edited by Dariusz Stępkowski

Income, Diet, Alzheimer’s. Update

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Alzheimer’s disease begins decads before first symptoms appear. There is no cure for this devastating neurodegenerative disease. In such situation modification of modifiable risk factors many years before disease begins is only rational strategy for reducing the impact of this disease on society. The question appears what can be modified? It is clear now that in order to slow down the course of disease three types of activity: mental, physical and social along with healthy diet are necessary. How early should we start prophylaxis? In our paper entitled “Correlation of Alzheimer’s disease death rates with historical per capita personal income in the USA” authored by Stępkowski D., Woźniak G., Studnicki M. PLOS One 2015 (on the blog) we found that early periods of life are the most important for the susceptibility to this disease in late age. The susceptibility depends on per capita income, a rough measure of healthiness of a life style. We found that people in higher income groups are less sensitive to this disease. It can be explained by better life style and diet. It means that these social groups are more likely to adapt all the mentioned activities and they also most probably have higher educational attainment and build “cognitive reserve” not mention healthier diet. In our second paper by Studnicki M., Woźniak G., Stępkowski D. entitled “The Calculator of Anti-Alzheimer’s Diet. Macronutrients” PLOS One 2016, “Correction:The Calculator of Anti-Alzheimer’s Diet. Macronutrients” PLOS One 2018 (also present on the blog) we calculated the macronutrient content of a diet which would be a prophylactic solution for Alzheimer’s. Specifically we predict for late age higher protein intake than the American population have eaten. For exact values I refer the reader to the original paper and Correction. One can ask what can be the effect of shifting the consumption to these predicted diets. It has been calculated that modifiable risk factors account for about one third of Alzheimer’s Disease cases. So we can expect that effect of diet will be contained in these 33%. With 5 million cases of Alzheimer’s in the USA reducing new cases by one third would have very important positive impact on the society.
Dariusz Stępkowski

Income, Diet, Alzheimer’s

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Alzheimer’s disease begins decades before first symptoms appear. There is no cure for this devastating neurodegenerative disease. In such situation modification of modifiable risk factors many years before disease begins is only rational strategy for reducing the impact of this disease on society. The question appears what can be modified? It is clear now that in order to slow down the course of the disease three types of activity: mental, physical and social along with healthy diet are necessary. How early should we start prophylaxis? In our paper entitled “Correlation of Alzheimer’s disease death rates with historical per capita personal income in the USA” authored by Stępkowski D., Woźniak G., Studnicki M. PLOS One 2015 (on the blog) we found that early periods of life are the most important for the susceptibility to this disease in late age. The susceptibility depends on per capita income, a rough measure of healthiness of a life style. We found that people in higher income groups are less sensitive to this disease. It can be explained by better life style including diet. It means that these social groups are more likely to adapt all the mentioned activities and they also most probably have higher educational attainment and therefore build so called “cognitive reserve” not mention healthier diet. Cognitive reserve is our capital for late age. In our second paper by Studnicki M., Woźniak G., Stępkowski D. entitled “The Calculator of Anti-Alzheimer’s Diet. Macronutrients” PLOS One 2016 (also on the blog) we calculated the macronutrient content of a diet which would be a prophylactic solution for Alzheimer’s. This predicted diet is specific for a period of life and different for youth, early midlife, late midlife and late age. Specifically we predict for late age higher total fat intake, less protein and carbohydrates intake than the American population have eaten. For exact values I refer the reader to the original paper. One can ask what can be the effect of shifting the consumption to these predicted diets. It has been calculated that modifiable risk factors account for about one third of Alzheimer’s Disease cases. So we can expect that effect of diet will be contained in these 33%. With 5 million cases of Alzheimer’s in the USA reducing new cases by one third would have very important positive impact on the society.

Dariusz Stępkowski

Leaflet from Alzheimer Society Canada

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You can do something to lower the risk no matter your age.  Making simple lifestyle changes may help reduce your risk of Alzheimer’s disease. On top of that, they help maintain good brain health as you age and help you reduce your risk of other diseases too!
Whether you’re living with dementia or interested in prevention, here are 5 ways to be good to your brain:
#1. Challenge yourself

“I decided to be proactive about my health after my diagnosis. I took up archery because it requires a lot of focus and concentration. It helps with hand-eye coordination and keeps my mind sharp.”
– Phyllis Fehr, living with Alzheimer’s

Challenging your mind can improve your brain health by helping it to maintain connections and even build new ones. Studies show that keeping your brain active can help reduce your risk of dementia. Stimulate your brain >
#2. Be socially active

“After my diagnosis, I realized the healthiest thing for me was to live life to the fullest. I still love making greeting cards, collecting recipes, reading, and attending dances and events. Getting out and staying socialized is so important for people with dementia.”– Bea Kraayenhof, living with frontotemporal dementia

Staying social helps you stay connected mentally. Research shows that regularly interacting with others may help reduce your risk of dementia. Social activity also helps people with dementia to continue to engage and feel fulfilled, improving their quality of life. Stay social >
#3. Follow a healthy diet

“As a busy mom of two, it’s important that my family eats nutritious meals and that I do too. I bring my lunch to work each day along with one of my favourite snacks –plain yogurt and granola – to beat that mid-afternoon sugar craving.”
– Nalini Sen, Director of the Alzheimer Society Research Program

Healthy eating can reduce your risk of heart disease, stroke and diabetes. But did you know that these conditions also increase your risk of dementia? Healthy food choices not only improve your general health, but in the long-term help maintain brain function and slow memory decline. Eat healthy >
#4. Be physically active

“Keeping busy has helped me to adjust to life with dementia. I walk up to 15 kilometers a day in warmer weather. I also spend a lot of time writing. Four years after my diagnosis, I published my first book. Now I’m working on my second.”
– Paul Lea, living with vascular dementia

People who exercise regularly are less likely to develop heart disease, stroke and diabetes, which are all associated with an increased risk of dementia. Physical activity also pumps blood to the brain, which nourishes the cells with nutrients and oxygen, and may even encourage new cells. As well, regular exercise helps to reduce stress and improve your mood. Get active >
#5. Reduce stress

“As my mom’s caregiver, letting go of expectations I had of her – and of myself – has helped reduce stress for both of us. As long as she’s happy, I don’t get caught up in how things should be or how she should behave. I respect my own limitations, too, and make time for myself. Whether it’s reading a book, playing trivia, or petitioning for a national dementia strategy, keeping my brain active helps me cope with the everyday realities of Alzheimer’s.”
– Cathy Grand, caregiver for her mother

Experiencing some stress is part of everyday life, but when it persists over time, it can cause vascular changes and chemical imbalances that are damaging to the brain and other cells in your body. By managing or lowering your stress, you can improve your brain health and reduce your risk of dementia. Lower your stress >
BONUS: #6. Learn the warning signs

“While there are certain things you can do to reduce your risk, there is no guarantee that dementia can be prevented. Early diagnosis is key to living well with dementia, and recognizing the warning signs is essential to obtaining an early diagnosis.”
– Mimi Lowi-Young, CEO of the Alzheimer Society of Canada

According to Nanos research, 59 per cent of Canadians engage in activities to keep their brain healthy and reduce their risk of Alzheimer’s, yet their understanding of the warning signs is low. Can you name the 10 warning signs of Alzheimer’s? Learn the 10 warning signs >
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www.alzheimer.ca

Low vitamin D levels linked to increased risk of dementia

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A study on 1658 participants showed that people with low levels of vitamin D have about twice higher risk of developing dementia.

Vitamin D and the risk of dementia and Alzheimer disease

An information about how to maintain proper serum witamin D levels  can be found here:

Sign the Glasgow declaration!

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Please sign and share

Today, Alzheimer Europe launches the online sign-up campaign for the Glasgow Declaration, which calls for the creation of a European Dementia Strategy and national strategies in every country in Europe. The signatories also call upon world leaders to recognise dementia as a public health priority and to develop a global action plan on dementia.

The declaration was adopted unanimously by 26 Alzheimer Europe members at the organisation?s Annual Meeting on 20 October 2014 and launched publicly during the Annual Conference which took place in Glasgow from 20 to 22 October 2014.

The online sign-up form on our website, which can be reached by clicking the “Sign” button (top right) is for individuals. If you are a policymaker or represent an organisation and wish to sign the declaration, please use the PDF document available on our website and send it to us by email to info@alzheimer-europe.org

Please share the declaration with your network.

Have a good night! – new meaning for patients suffering from Alzheimer?s disease

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Journal Club 2014.11.21

Everyone realizes how important a well sleep is for a proper functioning on the next day. When we are young we deal with the lack of sleep much better than the elderly people. Patients with dementia and Alzheimer’s disease (AD) usually are characterised by a very disturbed rhythm of sleep and awake periods. Melatonin ? a hormone which is produced at night and which secretion is hampered by the daylight is the main regulator of the sleep-awake rhythm of our body ? so called circardian rythm. The level of melatonin reaches highest levels during the night time when we are not introduced to light. Artificial light may disturb melatonin secretion and may make falling asleep harder. The levels of melatonin are probably generally lowered in AD patients. Group of researchers from Great Britain, the USA and Israel head by Alan Wade (Clin Interv Aging, 2014) asked a question whether supplementing melatonin in the form of the medicine – containing the melatonin, prolonged release tablets would improve the condition of AD patients. Six-months clinical study performed by this team, while maintaining all methodological standards of clinical trials, showed that, examined patients divided into two groups: first receiving the standard AD therapy with inhibitors of the acetylcholinesterase, without or with memantine and obtaining placebo, and second analogous group but receiving melatonin instead of placebo. Patients from placebo group were worse in cognitive tests and tests of the activities of everyday life, and were also characterized by an inferior quality of the sleep in comparison to the melatonin group receiving the melatonin prolonged-release tablets (1 tablet, 2 mg per day, 2 hours before sleep). Significant difference between these two groups of patients (total 80 patients) is pointing to a positive effect of the supplemented melatonin on the restoration of the better day-night rhythm. Perhaps also to the negative influence of disturbances of this rhythm on the process of the progression of cognition decay. One may say, that everyone is a “cyclist” and restoring the appropriate twenty-four hours sleep-awake cycle, at least partially, helps to maintain health.

DS, language edited by Tomasz Stępkowski

What oils should we use preparing food?

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Looking for useful infos about comparison of variety of cooking oils I came across the blog run by Andrew  Wilder and found cooking oil comparison chart. It is really worth recommendation. This handy chart which you can print from pdf file, available under the link below, is very helpful in making proper oil choices for dressing, baking, frying etc.

DS

 

https://eatingrules.com/cooking-oil-comparison-chart/

Omega 3 Fatty Acids: How Much is Enough?

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From University of Maryland, Medical Center

Omega-3 fatty acids

Overview

Omega-3 fatty acids are considered essential fatty acids: They are necessary for human health but the body can?t make them — you have to get them through food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. They have also become popular because they may reduce the risk of heart disease. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally oriented physicians consider to be way too high on the omega-6 side.

The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Uses

Clinical evidence is strongest for heart disease and problems that contribute to heart disease, but omega-3 fatty acids may also be used for:

More under the link below,

 

Vitamin D: How Much is Enough

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From Harvard Public Health Review:

While vitamin D?s role in strengthening bones is well established, its links to cancer and immune-system malfunctions have only recently emerged. At the Harvard School of Public Health, nutrition experts say large segments of the population don?t get enough vitamin D and are urging the U.S. Food and Drug Administration to raise the daily recommended dose, from 400 international units to 800. For an update on what?s known so far about this important nutrient, the Harvard Public Health Review spoke with HSPH Professor of Nutrition and Epidemiology Edward Giovannucci.

Q: What are the documented benefits of vitamin D?

A: Vitamin D?s best-known role is in building strong bones. We?ve seen plenty of advertising urging people to take calcium to strengthen bones, but people also need to know that calcium can?t do the job well if they?re low on vitamin D. The two micronutrients work

More under the link below,

http://www.hsph.harvard.edu/review/spring07/spr07vitaminD.html