Mental health is as important in older age as at any other time of life. The ability to clearly think, learn, and remember is an important component of performing everyday activities.
Mental wellbeing and health are closely linked at older ages. Overload of free radicals in the body play an important role in the development of age-related diseases like arthritis, diabetes, heart problems, Alzheimer’s disease & dementia.
Free radicals are unstable molecules that can damage the cells in the body. These are produced in the body and also by exposure to environmental sources such as air pollution, cigarette smoke, alcohol, pesticides etc. The effect of free radicals can be reduced or prevented through chemicals called antioxidants that are produced by body or supplied through foods and/or supplements. Elderly people are prone to have an overload of free radicals. Reduced food intake, change of taste, reduced absorption of nutrients and low appetite can all lead to a reduced intake of anti-oxidants & other nutrients in the elderly.
With age, the brain undergoes changes with reduction in functions such as thinking, learning, reasoning, memory etc. This process usually starts from mid adulthood. Changes in the brain can occur years before the first symptoms of Alzheimer’s appear. These early brain changes suggest a possible window of opportunity to prevent or delay dementia symptoms by avoiding free radical exposure, and boosting intake of nutrients that support mental health.
Coconut oil
Compared to butter and ghee, coconut oil has specific positive health benefits due to the composition of saturated fats in it which are medium chain triglycerides (MCT).
What are MCT
These are the fatty acids with medium chain length, comprising 6-12 carbon atoms, while LCT (long chain triglycerides ) have a long chain length of 14-20 carbon atoms.
There are three main types of MCT
- C-8 Caprylic acid
- C-10 Capric acid
- C-12 Lauric acid
Of these C-8 and C-10 are most effective MCT while C-12 behaves partially as MCT and partially as LCT.
( We are not talking of whole coconut oil for good mental health. It is the fractionated portion of coconut oil in the form of MCT. After the research has shown benefits for good mental health, some industries have come up for the benefit of mankind).
How MCT are different than LCT
MCT molecules
- are smaller than LCT
- are easier to digest as they do not require enzymes and bile for digestion whereas digestion of LCT is a long process and requires various enzymes and bile.
- go directly to the liver where they are used for energy while LCT are used for energy and also stored as fat.
- are converted in a form (ketones) which can reach brain to provide an alternative source of energy
Alzheimer’s Disease
Alzheimer’s disease is an irreversible, progressive brain disorder that slowly destroys memory and thinking skills and eventually, the ability to carry out the simplest tasks. It is the most common cause of dementia among older adults.
Risk Factors for Alzheimer’s Disease
- Age more than 65 years.
- Maternal Family history
- Presence of APOE 4 gene
- Lifestyle factors and conditions associated with cardiovascular disease like smoking, obesity, diabetes, high blood pressure & high cholesterol.
MCT – Role in Alzheimer’s
- In healthy individuals, glucose is the primary source of fuel for functioning of brain cells. However, in people with or developing Alzheimer’s disease or with insulin resistance in brain the ability of the brain to use glucose is impaired.
- MCT are converted in a form (ketones) which can reach brain, crossing the blood brain barrier to provide an alternative source of energy and might be able to compensate for this impairment.
- However, MCT needs to be supplemented with certain other nutrients too and long chain omega 3 fatty acids.
Other Nutrients that Benefit Mental Health
MCT needs to be supplemented with following nutrients that affect mental wellbeing.
- Vit A – found in green leafy vegetables, mango, papaya, sweet potato, carrots etc.
- Vit C – found in amla, guava, papaya, orange, pineapple, lemon, potatoes, green chillies, capsicum, coriander, cauliflower, broccoli, cabbage, drumstick etc.
- Vit E – found in almonds, peanut, sunflower seeds, sunflower oil, soybean oil etc.
- Vit B – found in green leafy vegetables, legumes, whole grains, milk, cheese, egg etc.
- Beneficial Plant chemicals found in in cocoa, green tea, citrus fruits, red wine & dark chocolate.
- Long chain omega-3 fatty acids found in oily fish like salmon, trout, mackerel, anchovies and omega 3 supplements.
- Vitamin D – found in egg, salmon and exposure to sunlight.
Nutrients that adversely affect mental health & increase the risk of Dementia.
- Exclusive high intake of omega 6 PUFA (safflower oil, sunflower oil, corn oil, soybean oil)
- High intake of saturated fat (fat on meat, butter or ghee)
- Trans fats (fats created during the hydrogenation of vegetable oils and found in processed foods, commercial available fried foods (by repeated use of oil for frying or vegetable shortening).
Good mental health just does not happen, you need to create it.
