According to a new study from the National Institute for Health and Medical research in France a diet which is rich in omega-3 oils, fruit and vegetables as well as fish may reduce the risk of dementia in elderly people. But a diet too high in omega 6 fats could double the risk.

The researchers carried out a four-year study involving 8,085 men and women all residents of Montpellier, Dijon and Bordeaux. They were examined for signs of dementia and asked to complete a questionnaire about their eating habits and then two years later and the psychiatric examination was repeated. All the participants were over 65 at the start of the study and did not have dementia but over the four-year period, 183 people developed Alzheimer’s disease, while another 98 developed a type of dementia.

 

The researchers took a closer look at the eating habits of those who took part and found that a diet rich in omega-3 oils (which most of the participants got through oily fish, flaxseed and walnut oil salad dressing) was associated with a 60% drop in dementia risk; there was also a 30% drop in dementia risk among regular fruit and vegetable eaters. The researchers also found that regular fish consumption reduced the risk of Alzheimer’s by 35% in those who did not have a known genetic risk factor for the disease.

 

However, those with an ‘unbalanced diet’ who overloaded with omega 6 oils such as sunflower and grape seed oil in preference to omega 3 were twice as likely to develop dementia. A balanced diet should contain a balanced ratio of fats because eating too high amounts of omega 6 polyunsaturated fats can lead to lower levels of omega 3 fats being absorbed.

 

The study appears in the November 13, issue of Neurology, the medical journal of the American Academy of Neurology.

A new study has revealed that taking supplements of beta carotene, the pigment found in carrots, tomatoes and broccoli and which makes carrots orange, may cut the risk of dementia and help you remember words and conversations better.

The study, published in the Archives of Internal Medicine, found that those who take beta carotene supplements for 15 years or longer have better memory and other brain skills. It is thought that beta-carotene protects brain cells from damage caused by ageing.

 

Researchers believe that the supplement could be used to reduce the risk of Alzheimer’s but added that more research was needed to confirm this before they could recommend its use as a dietary supplement. Smokers were also warned not to take the supplement as it could increase the risk of lung cancer. The research does, however, provide more evidence that antioxidants found in fruits and vegetables, which mop up harmful chemicals produced in the body can stave off diseases such as Alzheimer’s.

St John’s wort (hypericum) is a short, yellow-flowering, wild-growing plant native to all parts of Britain and the majority of mainland Europe, western Asia and North Africa, growing prolifically in these areas. The name St. John probably refers to John the Baptist, whom tradition said was born on the summer solstice. It was claimed that the red spots visible on the underside of some of the herb’s leaves symbolised the blood of St. John, who was beheaded by Herod.

Hypericum has been used for centuries as a medicinal herb. The renowned Greek herbalists of the 1st century – Pliny, Discorides and Hippocrates – all used this herb, while the ancient Greek scholar, Galen, described it as ‘the antidote to intestinal worms.’ Today the herb St John’s wort is made into capsules and other types of preparations and it has recently become an extremely popular natural treatment for depression.

How does hypericum work?

St John’s wort contains many different substances. Some are thought to be the active ingredients. How these chemicals actually work in the body is not clear. It is thought that they may alter the balance of some of the chemicals in the brain (neurotransmitters) such as serotonin, dopamine, and gamma aminobutyric acid (GABA). Alterations in the balance of these neurotransmitters are thought to play some part in causing depression.

How effective is St John’s wort?

In Germany, where the majority of clinical research has been conducted, it is prescribed 50% of the time for mild to moderate depression. In comparison, Prozac is only prescribed 2% of the time; In the British Journal of Medicine twenty-three separate clinical trials have been published concerning Hypericum; And in the United States, the National Institute of Mental Health (NIMH) is planning studies of its own. The general consensus seems to be that Hypericum is a promising treatment for mild to moderate depression. However for severe depression and cases of bipolar disorder Hypericum is not considered effective.

How quickly does St John’s wort work?

Findings suggest that 900 mg of St. John’s wort (450 mg two times daily or 300 mg three times daily) is needed to reduce symptoms of depression. Like prescription antidepressants, it takes 2-4 weeks for the effect of St John’s wort to build up fully.

Is it safe?

Some reported side effects from St John’s wort have been dry mouth, dizziness and increased sensitivity to sunlight.

St John’s wort should be taken with care if you are already on medication. So you should not take it if you are taking warfarin, cyclosporin, oral contraceptives, anticonvulsants, digoxin, theophylline, or certain anti-HIV drugs. This is because it may reduce the effect of these drugs. You should not take it at the same time as taking an SSRI antidepressant (selective serotonin reuptake inhibitor) or a triptan drugs used for migraine (such as sumatriptan). Also, you should not take St John’s wort if you are pregnant or breastfeeding as it has not been proved to be safe in these situations.

The bottom line:

Hypericum is suitable for boosting mood and calming those who are anxious, but it should not be used for anything more than mild to moderate depression or states of anxiety.

(I use a good one in the clinic which contains around 300mg per capsule).