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Eat more magnesium-rich foods to slow brain aging, study suggests

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If you don’t give much thought to magnesium, you should.

A higher intake of this under-consumed mineral, plentiful in spinach, black beans and nuts, helps guard against hypertension, type 2 diabetes, heart disease and stroke.

Now, new evidence from the Australian National University suggests that significantly upping your daily magnesium intake can lead to less brain shrinkage as you age, which is linked to better cognitive performance and a lower risk of dementia.

What’s more, magnesium’s brain-protective effects may begin as early as your forties.

Here’s what to know about the new study, plus the best foods to boost your magnesium intake.

Aging, brain volume and white matter

As we get older, we lose brain cells (brain atrophy) and the volume of our brain gets smaller too.

Over time, changes in brain structure and loss of brain volume can affect cognitive abilities, including memory and the ability to plan, communicate and regulate movement and emotions.

White matter, made up of nerve fibres deep in the brain, provides connections between different areas of the brain. White matter lesions occur when brain cells are damaged or inflamed. As the brain ages, white matter lesions increase and are associated with a greater risk of cognitive decline.

The study findings

The study, published last month in the European Journal of Nutrition, involved 6,001 cognitively healthy adults in the United Kingdom, ages 40 to 73.

Participants completed an online diet questionnaire five times over a 16-month period. The responses were used to calculate daily magnesium intake from foods.

At the start of the study, participants underwent brain imaging to assess brain volume and white matter lesions.

After accounting for other risk factors (age, sex, body mass index, education level, diabetes, smoking status, physical activity, alcohol intake), a higher dietary magnesium intake was strongly associated with higher brain volumes and lower white matter lesions.

Compared to someone with a normal magnesium intake (350 mg/day), the researchers estimated that someone who consumed more (at least 550 mg/day) would have a brain age one year younger by the time they reached age 55.

Because the findings were observed in middle-aged participants, they suggest that a higher dietary magnesium intake may begin to slow brain aging in the forties and possibly earlier.

The results also showed that a higher magnesium intake was more beneficial for women compared to men, especially postmenopausal women, possibly related to changes in estrogen.

This isn’t the first study to associate dietary magnesium with better cognitive health.

Research conducted in middle-aged and older adults has tied higher magnesium intakes to a lower risk of dementia. Higher dietary magnesium has also been linked to a lower risk of progressing from normal aging to mild cognitive impairment.

How magnesium may protect brain health

Higher magnesium intakes have been shown to decrease elevated blood pressure, an established risk factor for dementia.

The current study, however, didn’t find any connection between magnesium intake and blood pressure, suggesting that magnesium works in other ways to protect the brain.

It’s known that magnesium reduces oxidative stress and inflammation in the brain, harmful processes thought to be major contributors to loss of brain cell structure and function and Alzheimer’s dementia.

A higher magnesium level in the brain has also been found to enhance how brain cells communicate with each other.

How much magnesium? Which foods?

Adults require 310 to 320 mg (females) and 400 to 420 mg (males) of magnesium a day.

According to the 2015 Canadian Community Health Survey, more than half of adult males and females do not meet these daily recommended intakes.

Cooked spinach and Swiss chard are excellent sources of magnesium, each providing 160 mg per one cup. Acorn and butternut squash contain 88 and 60 mg of magnesium per cup, respectively.

Pulses are also outstanding magnesium sources. Per one cup: black beans (120 mg), navy beans (96 mg), pinto beans (86 mg), chickpeas (80 mg) and lentils (70 mg). Soybeans, edamame and soy milk are good sources too.

Seeds and nuts are also high in magnesium. One-quarter cup of pumpkin seeds and sunflower seeds each contain 162 and 114 mg, respectively. Hemp seeds have 116 mg per two tablespoons. Chia seeds, almonds, cashews and peanuts are other good sources.

Whole grains such as teff, quinoa, spelled berries, bulgur, whole wheat pasta, brown rice, oats, oat bran and bran cereals are also decent sources of the mineral. So are chinook salmon, Atlantic mackerel and halibut.

Unlike magnesium supplements, magnesium-rich whole foods also contain vitamins, other minerals, fibre, healthy fats and phytochemicals, food components thought to work together to provide health benefits.

 

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Canada to donate up to 200,000 vaccine doses to combat mpox outbreaks in Africa

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The Canadian government says it will donate up to 200,000 vaccine doses to fight the mpox outbreak in Congo and other African countries.

It says the donated doses of Imvamune will come from Canada’s existing supply and will not affect the country’s preparedness for mpox cases in this country.

Minister of Health Mark Holland says the donation “will help to protect those in the most affected regions of Africa and will help prevent further spread of the virus.”

Dr. Madhukar Pai, Canada research chair in epidemiology and global health, says although the donation is welcome, it is a very small portion of the estimated 10 million vaccine doses needed to control the outbreak.

Vaccine donations from wealthier countries have only recently started arriving in Africa, almost a month after the World Health Organization declared the mpox outbreak a public health emergency of international concern.

A few days after the declaration in August, Global Affairs Canada announced a contribution of $1 million for mpox surveillance, diagnostic tools, research and community awareness in Africa.

On Thursday, the Africa Centres for Disease Control and Prevention said mpox is still on the rise and that testing rates are “insufficient” across the continent.

Jason Kindrachuk, Canada research chair in emerging viruses at the University of Manitoba, said donating vaccines, in addition to supporting surveillance and diagnostic tests, is “massively important.”

But Kindrachuk, who has worked on the ground in Congo during the epidemic, also said that the international response to the mpox outbreak is “better late than never (but) better never late.”

“It would have been fantastic for us globally to not be in this position by having provided doses a much, much longer time prior than when we are,” he said, noting that the outbreak of clade I mpox in Congo started in early 2023.

Clade II mpox, endemic in regions of West Africa, came to the world’s attention even earlier — in 2022 — as that strain of virus spread to other countries, including Canada.

Two doses are recommended for mpox vaccination, so the donation may only benefit 100,000 people, Pai said.

Pai questioned whether Canada is contributing enough, as the federal government hasn’t said what percentage of its mpox vaccine stockpile it is donating.

“Small donations are simply not going to help end this crisis. We need to show greater solidarity and support,” he said in an email.

“That is the biggest lesson from the COVID-19 pandemic — our collective safety is tied with that of other nations.”

This report by The Canadian Press was first published Sept. 13, 2024.

Canadian Press health coverage receives support through a partnership with the Canadian Medical Association. CP is solely responsible for this content.

The Canadian Press. All rights reserved.

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How many Nova Scotians are on the doctor wait-list? Number hit 160,000 in June

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HALIFAX – The Nova Scotia government says it could be months before it reveals how many people are on the wait-list for a family doctor.

The head of the province’s health authority told reporters Wednesday that the government won’t release updated data until the 160,000 people who were on the wait-list in June are contacted to verify whether they still need primary care.

Karen Oldfield said Nova Scotia Health is working on validating the primary care wait-list data before posting new numbers, and that work may take a matter of months. The most recent public wait-list figures are from June 1, when 160,234 people, or about 16 per cent of the population, were on it.

“It’s going to take time to make 160,000 calls,” Oldfield said. “We are not talking weeks, we are talking months.”

The interim CEO and president of Nova Scotia Health said people on the list are being asked where they live, whether they still need a family doctor, and to give an update on their health.

A spokesperson with the province’s Health Department says the government and its health authority are “working hard” to turn the wait-list registry into a useful tool, adding that the data will be shared once it is validated.

Nova Scotia’s NDP are calling on Premier Tim Houston to immediately release statistics on how many people are looking for a family doctor. On Tuesday, the NDP introduced a bill that would require the health minister to make the number public every month.

“It is unacceptable for the list to be more than three months out of date,” NDP Leader Claudia Chender said Tuesday.

Chender said releasing this data regularly is vital so Nova Scotians can track the government’s progress on its main 2021 campaign promise: fixing health care.

The number of people in need of a family doctor has more than doubled between the 2021 summer election campaign and June 2024. Since September 2021 about 300 doctors have been added to the provincial health system, the Health Department said.

“We’ll know if Tim Houston is keeping his 2021 election promise to fix health care when Nova Scotians are attached to primary care,” Chender said.

This report by The Canadian Press was first published Sept. 11, 2024.

The Canadian Press. All rights reserved.

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Newfoundland and Labrador monitoring rise in whooping cough cases: medical officer

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ST. JOHN’S, N.L. – Newfoundland and Labrador‘s chief medical officer is monitoring the rise of whooping cough infections across the province as cases of the highly contagious disease continue to grow across Canada.

Dr. Janice Fitzgerald says that so far this year, the province has recorded 230 confirmed cases of the vaccine-preventable respiratory tract infection, also known as pertussis.

Late last month, Quebec reported more than 11,000 cases during the same time period, while Ontario counted 470 cases, well above the five-year average of 98. In Quebec, the majority of patients are between the ages of 10 and 14.

Meanwhile, New Brunswick has declared a whooping cough outbreak across the province. A total of 141 cases were reported by last month, exceeding the five-year average of 34.

The disease can lead to severe complications among vulnerable populations including infants, who are at the highest risk of suffering from complications like pneumonia and seizures. Symptoms may start with a runny nose, mild fever and cough, then progress to severe coughing accompanied by a distinctive “whooping” sound during inhalation.

“The public, especially pregnant people and those in close contact with infants, are encouraged to be aware of symptoms related to pertussis and to ensure vaccinations are up to date,” Newfoundland and Labrador’s Health Department said in a statement.

Whooping cough can be treated with antibiotics, but vaccination is the most effective way to control the spread of the disease. As a result, the province has expanded immunization efforts this school year. While booster doses are already offered in Grade 9, the vaccine is now being offered to Grade 8 students as well.

Public health officials say whooping cough is a cyclical disease that increases every two to five or six years.

Meanwhile, New Brunswick’s acting chief medical officer of health expects the current case count to get worse before tapering off.

A rise in whooping cough cases has also been reported in the United States and elsewhere. The Pan American Health Organization issued an alert in July encouraging countries to ramp up their surveillance and vaccination coverage.

This report by The Canadian Press was first published Sept. 10, 2024.

The Canadian Press. All rights reserved.

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