Latest news with #AislingPigott
Daily Mirror
07-07-2025
- Health
- Daily Mirror
New diet slashes your risk of dementia and it's very easy to follow
The Mind diet combines elements of the Mediterranean diet with the Dash diet, and experts say there is evidence it could slow down cognitive decline A diet that merges two healthy eating strategies could bolster brain health and reduce the risk of dementia, according to experts. The Mind diet, a fusion of the Mediterranean and Dash diets, is believed to slow cognitive decline, based on existing evidence. Both the Mediterranean and Dash diets are inspired by traditional food habits from countries bordering the Mediterranean Sea. They advocate for a high intake of plant-based foods such as fruits, vegetables, nuts, and seeds, low-fat dairy products like milk and yoghurts, and lean proteins including fish and chicken. Both diets limit the consumption of red and processed meats. READ MORE: 'Life-saving' menopause product inspired by menopausal 25-year-old sells out 3 times The Dash diet, an acronym for Dietary Approaches to Stop Hypertension, emphasises reducing low-sodium foods, added sugars, and saturated and trans fats to lower blood pressure. Aisling Pigott and Sophie Davies, lecturers in dietetics and nutrition at Cardiff Metropolitan University, stated that both diets have been extensively researched and proven effective in preventing lifestyle-related diseases, including cardiovascular disease and hypertension. They also help shield the brain's neurons from damage and enhance cognitive health. They explained: "The Mind diet adheres to many of the fundamental principles of both diets but places a stronger emphasis on consuming more foods rich in nutrients that promote brain health and prevent cognitive decline." Mind stands for Mediterranean-Dash Intervention for Neurocognitive Delay. The diet includes: flavonoids and polyphenols found in fruit, vegetables, tea and dark chocolate folate found in leafy greens and legumes N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds. The experts have declared: "Numerous studies have been conducted on the Mind diet, and the evidence for this dietary approach's brain health benefit is pretty convincing." Research involving over 900 participants across five years revealed that those with a higher intake of 'Mind diet' foods experienced a slower rate of cognitive decline, reports Bristol Live. Another study examining nearly 600 individuals found that those who had adhered to either the Mind diet or the Mediterranean diet for over ten years showed fewer amyloid plaques in their brains post-mortem, which are indicative of Alzheimer's disease. The specialists said: "Higher intake of leafy greens appeared to the most important dietary component. A systematic review of 13 studies on the Mind diet has also found a positive association between adherence to the Mind diet and cognitive performance and function in older people. "One paper included in the review even demonstrated a 53% reduction in Alzheimer's disease risk in those that adhered to the diet." They cautioned: "It's important to note that most of this research is based on observational studies and food frequency questionnaires, which have their limitations in research due to reliability and participant bias. "Only one randomised control trial was included in the review. It found that women who were randomly assigned to follow the Mind diet over a control diet for a short period of time showed a slight improvement in memory and attention. "Research in this field is ongoing, so hopefully we'll soon have a better understanding of the diet's benefits – and know exactly why it's so beneficial." The Mind diet encourages the consumption of leafy green vegetables (like spinach and kale) and berries due to their cognitive advantages, and recommends using olive oil over other fats because of the 'potential neuroprotective effects of the fats found in olive oil'. Here are some small, manageable changes you can make daily to adhere more closely to the Mind diet: upgrade your meals by sprinkling nuts and seeds on cereals, salads or yoghurts to increase fibre and healthy fats eat the rainbow of fruit and vegetables, aiming to fill half your plate with these foods canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables bake or airfry vegetables and meats instead of frying to reduce fat intake opt for poly-unsaturated fats and oils in salads and dressings – such as olive oil bulk out meat or meat alternatives with pulses, legumes chickpeas or beans. These can easily be added into dishes such as spaghetti bolognese, chilli, shepherd's pie or curry use tinned salmon, mackerel or sardines in salads or as protein sources for meal planning. The experts added: "These small changes can have a meaningful impact on your overall health – including your brain's health. With growing evidence linking diet to cognitive function, even minor adjustments to your eating habits may help safeguard your mind as you age." This article was originally published in The Conversation.
Daily Mirror
07-07-2025
- Health
- Daily Mirror
'Superdiet' that combines two healthy plans slashes dementia risk
Experts in diet and nutrition say one specific diet plan has been found to protect your brain health One diet which combines two healthy approaches could keep the brain strong and lower dementia risk, experts say. The Mind diet combines elements of the Mediterranean diet with the Dash diet, and experts say there is evidence it could slow down cognitive decline. Both the Mediterranean diet and Dash diet are based on traditional eating patterns from countries which border the Mediterranean sea and emphasise eating plenty of plant-based foods (such as fruits, vegetables, nuts and seeds), low-fat dairy products (such as milk and yoghurts) and lean proteins including fish and chicken. Both diets include very little red and processed meats. The Dash diet ( dietary approaches to stop hypertension) , puts an emphasis on reducing low-sodium foods, added sugar and saturated and trans-fats to reduce blood pressure. Aisling Pigott and Sophie Davies, lecturers in dietetics and nutrition at Cardiff Metropolitan University, said b oth diets are well-researched and shown to be effective in preventing lifestyle-related diseases – including cardiovascular disease and hypertension. They're also shown to help protect the brain's neurons from damage and benefit cognitive health. They said: "The Mind diet follows many of the core tenets of both diets but places greater emphasis on consuming more foods that contain nutrients which promote brain health and prevent cognitive decline.". Mind stands for Mediterranean-Dash intervention for neurocognitive delay. The diet includes: flavonoids and polyphenols found in fruit, vegetables, tea and dark chocolate folate found in leafy greens and legumes N-3 polyunsaturated fatty acids found in oily fish, nuts and seeds. The experts said: "Numerous studies have been conducted on the Mind diet, and the evidence for this dietary approach's brain health benefit is pretty convincing." One study which followed more than 900 people over five years found a link between people who had a diet higher in 'Mind diet' foods and slower cognitive decline. Another looking at almost 600 people found that people who had closely followed either the Mind diet or the Mediterranean diet for at least a decade had fewer signs of amyloid plaques in their brain when examined after death. Amyloid plaques are a red flag of Alzheimer's disease. The experts said: "Higher intake of leafy greens appeared to the most important dietary component." They added: "A systematic review of 13 studies on the Mind diet has also found a positive association between adherence to the Mind diet and cognitive performance and function in older people. One paper included in the review even demonstrated a 53% reduction in Alzheimer's disease risk in those that adhered to the diet. "It's important to note that most of this research is based on observational studies and food frequency questionnaires, which have their limitations in research due to reliabiltiy and participant bias. Only one randomised control trial was included in the review. It found that women who were randomly assigned to follow the Mind diet over a control diet for a short period of time showed a slight improvement in memory and attention. "Research in this field is ongoing, so hopefully we'll soon have a better understanding of the diet's benefits – and know exactly why it's so beneficial." The Mind diet recommends choosing leafy green vegetables (such as spinach and kale) and berries for their cognitive benefits and sticking to olive oil instead of any other fats due to the 'potential neuroprotective effects of the fats found in olive oil'. Small, simple swaps you can make each day to more closely follow the Mind diet: upgrade your meals by sprinkling nuts and seeds on cereals, salads or yoghurts to increase fibre and healthy fats eat the rainbow of fruit and vegetables, aiming to fill half your plate with these foods canned and frozen foods are just as nutrient-rich as fresh fruits and vegetables bake or airfry vegetables and meats instead of frying to reduce fat intake opt for poly-unsaturated fats and oils in salads and dressings – such as olive oil bulk out meat or meat alternatives with pulses, legumes chickpeas or beans. These can easily be added into dishes such as spaghetti bolognese, chilli, shepherd's pie or curry use tinned salmon, mackerel or sardines in salads or as protein sources for meal planning. The experts said: "These small changes can have a meaningful impact on your overall health – including your brain's health. With growing evidence linking diet to cognitive function, even little changes to your eating habits may help protect your mind as you age."
Telegraph
16-05-2025
- Health
- Telegraph
Pret's new iced latte is spiked with spirulina – but it's definitely not a health drink
There is a new, vibrant, blue-green algae in town and it has found a way into your morning coffee. Spirulina is an increasingly popular health booster, usually sold as a bright blue powder famed for its high mineral and protein content but it is now on the coffee menu at Pret. I tried the chain's spirulina macaron iced latte to find out if it was worth swapping my regular Americano for this algae-laced alternative. I was met with a combination of ingredients that creates a sickly-sweet caffeine hit, void of any of the usually earthy-tasting spirulina I've had before in smoothies or yogurt bowls. Then there's the fact that the bright blue syrup poured into the bottom of the drink makes the drink look like a science experiment gone wrong (and the coffee turns a swampy green colour if you don't drink it quickly enough). 'We often see spirulina as a health supplement,' says Aisling Pigott, a registered dietitian and spokesperson for the British Dietetic Association. It's an algae (technically a cyanobacterium) that grows in fresh and saltwater and has been used as a food source for a long time. But Pret's drink – which also packs in 19.4g of sugar per cup (around five teaspoons, which is more than is found in a can of Pepsi, Fanta or San Pellegrino Limonata) – is 'definitely not a health drink', she notes. Nor did it taste like one. Yet the powder on its own, although not well studied or as highly consumed, is reported to have numerous health benefits. Should we be all sprinkling it into our morning coffees (and swerving the extra teaspoons of sugar)? What are the health benefits of spirulina? 1. It's full of nourishing nutrients 'Spirulina is pretty highly concentrated in some vitamins and minerals,' says Rob Hobson, a nutritionist and author of Unprocess Your Life. A 15g (two tablespoon) serving of a typical spirulina supplement contains the entire recommended dietary allowances (RDA) for vitamin B1 (which keeps the nervous system healthy) and vitamin B2 (which keeps the skin and eyes working properly), Pigott says. 'It also contains a decent amount of magnesium and calcium,' she notes. It is also very high in plant-based protein, offering 10g per 15g serving – more protein per gram than meat, eggs or nuts – and is full of vitamin A, which supports a healthy immune system. The blue powder also offers around a third of the iron we need in a day but it's worth remembering that our bodies struggle to absorb iron from plant-based sources like vegetables, wholegrains and algae (known as non-heme iron), while iron from animal sources like meat and fish (heme iron) is more readily absorbed, Hobson says. This means that people following a plant-based diets tend to be advised to consume more iron-rich foods to counteract this effect. 2. It packs a powerful punch of antioxidants 'It is rich in antioxidants, especially phycocyanin, which gives it that vibrant blue-green colour and has anti-inflammatory properties,' Hobson explains. Antioxidants help to counteract the damage of unstable molecules in the body called free radicals, which damage cells and DNA. Phycocyanin, in particular, has been shown to scavenge free radicals, which means it may help protect against inflammation. However, our bodies create some antioxidants themselves and a healthy, balanced diet with plenty of fruit and vegetables will also provide a steady supply of antioxidants – without needing to take any supplements. 3. May help reduce blood pressure and cholesterol 'Small clinical trials suggest spirulina may help reduce blood pressure and 'bad' LDL cholesterol, and even improve markers of blood sugar control,' Hobson notes. But the doses used to achieve these effects tend to be higher than what people typically take in supplement form, he notes. Also, the evidence suggesting that spirulina can improve blood pressure readings is of poor quality compared to the strong evidence showing that eating a healthy, balanced diet will benefit our blood pressure and therefore heart health, Pigott adds. 4. Reduces hay fever symptoms There's some evidence that spirulina might ease hay fever due to its anti-inflammatory effects on the nasal passages, Hobson explains. One paper found that spirulina reduced nasal discharge, congestion, sneezing and itching caused by hay fever. However, for this effect and the other health benefits of spirulina, more large-scale human studies are needed to prove that spirulina is causing these improvements, he notes. 'We're far from the stage of saying spirulina is a cure-all,' Hobson says. 'I would think of it as a functional food that might support health as part of a broader diet, rather than something that replaces good nutrition basics.' Are there any health risks? 'Spirulina is generally safe when sourced from reputable producers, but it's crucial to buy a clean, tested product,' Hobson says. Spirulina grown in uncontrolled environments can be contaminated with heavy metals or harmful bacteria, he explains. Additionally, people with phenylketonuria (PKU), a rare genetic condition present from birth which means the body can't break down an amino acid called phenylalanine (which is found in spirulina) should avoid the supplement, he adds. How to incorporate spirulina into your diet Spirulina powder is the most common form of the supplement and easy to add to smoothies, juices or yoghurt bowls, Hobson says. 'But be warned, it has a very earthy, seaweedy flavour that can overpower a dish,' he notes. 'Best to pair it with strong-flavoured ingredients like citrus, ginger or berries to balance it out.' There's no hard rule on the best way to consume spirulina, but it's better to add to cold dishes because heat can degrade some of the nutrients, Hobson says. 'It makes a very attractive looking smoothie bowl you can top with brightly coloured berries and toasted coconut,' he suggests. It's also available in capsules or tablets if you're not a fan of the taste. Verdict: Is spirulina actually good for you? Setting aside Pret's spirulina iced latte, the algae is nutrient-rich and packed with antioxidants, vitamins and minerals, notes Hobson. 'But it's certainly not the magic bullet some marketing suggests,' he says. 'It's best viewed as a nutritional booster, so nice if you enjoy it, but definitely not something you need to add to your diet to stay healthy. 'I would think of it as a functional food that might support health as part of a broader diet, rather than something that replaces good nutrition basics.' FAQs How much should you have and how often? It depends on the product that you buy. Some manufacturers recommend 1 to 3g per day, while others suggest 15g. 'Around one teaspoon (about 3 to 5g) per day is common and considered safe,' Hobson says. 'You can take it daily, but more isn't always better so if you are going to take it stick with moderate, consistent use as part of a balanced diet.' Does spirulina cleanse the gut? Spirulina isn't a probiotic or fibre-rich food, so it doesn't directly feed gut bacteria the way something like inulin (found in fruit, vegetables and herbs) or fermented foods would, Hobson explains. But it may have an indirect effect on gut health. 'Animal studies and a few human trials suggest it might help reduce gut inflammation or support the intestinal barrier,' he notes. 'It's definitely not a gut-health hero like kefir or sauerkraut, but it could play a supportive role in an overall healthy, anti-inflammatory diet.' Does spirulina burn belly fat? 'There are a few small studies suggesting spirulina supplementation might help with modest weight loss or improvements in body composition, likely due to its effects on appetite or inflammation,' Hobson says. However, weight loss is complex and depends on many factors, such as diet and activity levels, so, on its own, spirulina is unlikely to have much of an impact on body weight, he says. 'Better focusing on the diet as a whole,' he says, 'and getting more active rather than sipping spirulina.'
