Medical Minutes

Boosting Brain Power with Small Dietary Changes 

Individuals who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20% lower risk of cognitive decline, according to a study published in the journal Neurology. The researchers looked at several types of flavonoids and found that flavones and anthocyanins may have the most protective effect.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age. “There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Dr. Walter Willett, who is with Harvard University, Boston, Massachusetts. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.”

The study looked at 49,493 women with an average age of 48 and 27,842 men with an average age of 51 at the start of the study. Researchers also looked at individual flavonoids and other factors. Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities, and were associated with a 38% reduction in risk of cognitive decline, which is the equivalent of being three to four years younger in age.

Peppers have about 5 mg of flavones per 100 gram serving. Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24% reduced risk of cognitive decline. Blueberries have about 164 mg of anthocyanins per 100 gram serving. The authors say to think about color and picking the darkest berries and fruits for the biggest nutritional punch.

Giving Grandkids a Breath Test Before They Visit 

Adults infected with the COVID-19 virus exhale different metabolites in their breath than uninfected people, diagnostic devices and dogs can detect these changes. Researchers have shown that children infected with the virus also show breath metabolite changes, but they’re largely different from the ones in adults.

These new findings are very promising and suggest that kids as well as adults may be able to avoid exposure to COVID-19 with a simple breathe test. Currently, COVID-19 is diagnosed through the detection of specific viral nucleic acids or antigens, but these techniques are slow, relatively expensive, sometimes uncomfortable and prone to false-negative results.

Scientists have observed that dogs can detect volatile organic compounds in human biological samples and distinguish certain diseases, including COVID-19. Researchers have also developed a sensor array to detect COVID-19- related VOCs in the exhaled breath of adults. It is hoped these advances can help to slow the spread of the disease.

Dance Your Way to a Better You 

It turns out just dancing in your living room for 20 to 30 minutes a day may pack big hidden health benefits, both physically and mentally. A new study published in Menopause, the journal of The North American Menopause Society (NAMS), suggests that dancing may effectively lower cholesterol levels, improve fitness and body composition. The study also showed that dancing improves self-esteem.

“We know exercise is good for you in many ways, including helping avoid weight gain, lowering glucose and lipids and improving mood. This study shows that dance, which may be more enjoyable and may create a sense of community when done in a class setting, also provides these benefits,” said Dr. Stephanie Faubion, who is the medical director of NAMS.

Additionally, confirmed benefits of regular dancing include improvements in balance, posture, and strength. All of these benefits may contribute to maintaining an independent, high-quality lifestyle throughout life.

Dr. Faubion said the study highlights the feasibility of a simple intervention, such as a dance class three times weekly, for improving not only fitness and metabolic profile, but also self-image and self-esteem. “Dance has always been a great form of exercise but thinking of it as a viable option for more sedentary people is a key finding. Taking a dance class may be a less intimidating and more fun way to start an exercise program than going to a gym, signing up for a 5K run or working out with a personal trainer,” added Dr. Faubion.

The other great thing about dancing is that you can just put on your favorite dance songs and do it in your living room. Dancing allows you to switch things up with different types of music, so your routine can become varied in a much more enjoyable way (ABBA Mondays, ELVIS Thursdays and BEATLES Fridays). It is also something you can do in-person with a friend or via Zoom.

Wearable Devices Helping Visually Impaired 

People who have visual impairments are at a significantly higher risk for collisions and falls. Commonly used mobility aids like long canes and guide dogs can offer benefits, but come with limitations. While some electronic devices are marketed directly to consumers and claim to warn wearers of surrounding objects, there has been little evidence of their effectiveness in actual daily mobility settings.

Now one of the first randomized-controlled trials looks at the potential benefit of this type of device. “Independent travel is an essential part of daily life for many people who are visually impaired, but they face a greater risk of bumping into obstacles when they walk on their own,” said Gang Luo, who is an associate professor of ophthalmology at Harvard Medical School, Boston, Massachusetts.

Guide dogs are highly effective, but hard to come by and cost-prohibitive for many. A chest-mounted, collision-warning device could provide an option and be commercially available in the not-too-distant future. ❖

John Schieszer is an award-winning national journalist and radio and podcast broadcaster of The Medical Minute. He can be reached at medicalminutes@gmail.com