In The News: Nutritional Sensationalism

“Tofu ‘may raise risk of dementia,” BBC’s headline cries out.

Well, read further and you discover that’s a bit of a stretch.

A recent study published in the journal Dementias and Geriatric Cognitive Disorders discovered that “high tofu consumption - at least once a day - was associated with worse memory, particularly among [men and women over the age of 68.]”

It’s worth pointing out that this study only had 719 participants, all of whom lived in the urban and rural regions of Java, Indonesia.

In other words, this isn’t the type of research study that pulls too much weight.

According to the research, “phytoestrogens - in high quantity - may actually heighten the risk of dementia” among adults over the age of 65.

More specifically, it is believed that “phytoestrogens tend to promote growth among cells, not necessarily a good thing in the ageing brain.”

Very well.

But then we get to this jewel:

“A third theory is that damage is caused not by the tofu, but by formaldehyde, which is sometimes used in Indonesia as a preservative.”

I have read the study, which specifically mentions that formaldehyde “can induce oxidative damage to fontal cortex and hippocampal tissue.”

Interestingly, damage to the the frontal cortex manifests as the classic Alzheimer’s action of performing an action repeatedly several times, as well as a deterioration in complex reasoning.

Hippocampal tissue, meanwhile, is damaged by Alzheimer’s disease.

I really dislike the way the media presents these studies because they leave out crucial details and often times unfairly demonize a food that doesn’t deserve such a horrid reputation.

Even the lead researcher Professor Eef Hogervorst raises the "Don't be too tough on tofu" flag.

“[She] stressed that there was no suggestion that eating tofu in moderation posed a problem.”

Lastly, the overwhelming majority of research of nutrition and dementia points to plant-based diets rich in phytonutrients and whole grains to be the most effective at reducing risk.

You Ask, I Answer: Menopause

What nutritional requirements should I be on the lookout for as I go through menopause?

-- Lena Hill
Boca Raton, FL

Since menopause is a time when a woman’s body undergoes a number of changes (among them hormonal, since estrogen and progesterone production is halted), nutrition recommendations are slightly altered.

To begin with, there is a fairly decent body of research linking diets rich in phytoestrogens (plant versions of estrogen) with alleviation of some menopause symptoms.

It is worth pointing out that phytoestrogens are not as powerful as human estrogen, so in order for them to have any sort of therapeutic effect, they need to be consumed in fairly large quantities on a consistent (daily) basis.

Although there are approximately 30 different forms of phytoestrogens, isoflavones and lignans are the two most commonly cited as helpful with menopause symptoms.

Legumes (including lentils, chickpeas, and soybeans) are good sources of isoflavones, while flaxseeds and bran are the best sources of lignans.

Although there is some research showing no relationship between isoflavone consumption and menopause symptoms, it is worth pointing out that most of those studies only looked at soy intake, rather than a variety of phytoestrogens.

Additionally, I don't see the harm in trying to include phytoestrogen rich foods (like edamame, pictured alongside this post) in the diet, since they are good sources of fiber, healthy fats, zinc, and calcium.

Even if they don't help you specifically with symptoms, you are certainly getting a fair share of nutrition.

Menopause is also a time to increase the intake of specific nutrients.

First up – calcium. Once women hit 50 years of age, their calcium requirement returns to that of their adolescent years – 1,200 to 1,400 milligrams a day.

This is up to 40 percent higher than the 1,000 milligram requirement for women ages 18 - 49.

It is recommended to get as much as calcium as possible from food first, and resort to supplements to make up any lost ground.

Supplementation of Vitamin D is also encouraged.

Requirements increase from 400 International Units to 800, since older women can’t convert sunlight into vitamin D as efficiently as their younger counterparts.

Because aging is accompanied by a loss of muscle mass, metabolism also slows down.

By the time a woman reaches the age of 60, for instance, her calorie needs decrease 15 to 20 percent than when she is in 30.

This means that the hypothetical 2,000 calories required at age 30 to maintain weight turn into roughly 1600.

This is one reason why exercise is so crucial. Weigt bearing exercises help minimize muscle loss, thereby keeping metabolism slowdown to a minimum (assuming there are no other health problems).

All-Star of the Day: Flaxseed

I can't think of a simpler and better way to get more nutrition in your diet than by adding flaxseed to your meals.

Even the pickiest of eaters approve of their non-intrusive flavor and consistency.

Since flaxseed's highly healthful contents are protected by a thick shell, the best way to eat -- and easiest way to buy -- it is as a milled or ground product.

Whereas the outer shell passes undigested through our body, the center is much more easily absorbed -- and offers some powerhouse nutrients.

Two tablespoons of flaxseed provide 4 grams (20 percent) of fiber and almost 150% of the omega-3 fatty acids we need in just 95 calories!

You might have heard a lot about omega-3 fatty acids (they have replaced whole grains as the new “hot topic” in nutrition).

Let's do a little "Omega 101," shall we?

Omega-3's are wonderful essential fatty acids (yes, 'wonderful' and 'fatty' can be in the same sentence!).

Why? It has amazing anti-inflammation properties (and thus a strong defense against asthma, rheumatoid arthritis, and migraine headaches) and helps prevent the formation of blood clots (thereby decreasing our risk of heart attacks and strokes).

The newest research on omega-3's has also shown a link between their consumption and the slowing down of bone loss, especially among pre-menopausal women.

Although omega-3' are often linked with fatty fish like salmon, flaxseed have lots of alpha linoleic acid, the precursor to eicosapentaenoic acid (the omega-3 found in fatty fish).

Omega-3's are essential, meaning the body can not produce them on its own (unlike cholesterol, which we make on a daily basis and thus do not need to get from our food).

However, the average adult in the United States is consuming 1.6 grams of Omega-3 fats a day -- falling way short of the recommended minimum of 2.85 grams a day set forth by the American Heart Association.

That is not all flaxseed has to offer, though. High in the mineral magnesium, it is a good nutritional tool to combat asthma symptoms and keep blood pressure stable.

Flaxseed is also high in special plant compounds named lignans.

Women should pay special attention, since lignans contain phytoestrogens, an estrogen-like hormone that, in several studies, has been shown to decrease the formation of cell mutations related to the onset of breast cancer. One specific phytoestrogen in flaxseed known as SDG successfully ceased the formation of mammary tumors in rats.

In fact, a study published in the February 2004 issue of the American Journal of Clinical Nutrition suggested that just one ounce of ground flaxseed every day over a 4-month period raises breast cancer protective hormones.

No matter what your sex, the insoluble (digestive-system-cleaning) and soluble (bad-cholesterol-flushing) fiber in flaxseed is worth raving about.

Remember, though, they are "all-star", so they also offer a special type of soluble fiber called mucilage which functions as a natural laxative.

Here is the easiest part: all you need to do is buy ground flaxseed meal (sold at many commercial supermarkets and health food stores).

Even if you are unable to boil water without screwing up, you can add flaxseed to your diet. Sprinkle it on cereal, oatmeal, soups or salads, blend it into smoothies, or mix it with yogurt.

Be sure to store flaxseed in the refrigerator once opened, though, since it spoils quickly and loses its nutritional properties if left out at room temperature once opened.

Flax all, folks!