Colostrum Supplements and the MIND Diet

What The Trend?!

With all the insane diet trends and weight loss hacks out there, it's tough to stay on top of it all. But, I got you friend. I've unpacked current trends and what you need to know so you can properly guide your patients.

Is Bovine Colostrum the New Superfood for Adults?

What is colostrum?

Colostrum, also known as first milk, is the yellowish fluid produced by mammals in the first few days after giving birth. It is well-recognized for its critical role in infant development. Rich in immunoglobulins, growth factors, and easily digestible nutrients, colostrum protects and nourishes the baby for the first few days of life. Surprisingly, many cultures around the world have a long history of using animal colostrum throughout life, believing it strengthens human immunity.  Colostrum supplements have gained popularity and are marketed for a variety of health benefits, including boosting immunity and gastrointestinal health. So should we be recommending this intervention to our patients?

Components of Colostrum

Bovine colostrum boasts a unique composition that contributes to its purported health benefits.

• Immunoglobulins: The immunoglobulins in bovine colostrum, which fight off bacteria and viruses, mainly come in 3 different varieties called isotypes: IgG (IgG1 and IgG2), IgA, IgM. IgG is the dominant immunoglobulin in bovine colostrum.
• Cytokines: Chemical messengers that regulate the immune system and gut health.
• Growth factors: Promote the development of the baby's organs and tissues.
• Lactoferrin: An iron-binding protein with multiple functions including antibacterial, antifungal, antiviral, antiparasitic, antitumor and anti-inflammatory effects.
• Oligosaccharides: act as prebiotics, supporting the growth of beneficial gut bacteria
• Compared to mature milk, colostrum contains a higher concentration of protein, peptides, vitamins (A, D, E, K), and minerals, with lower lactose content, potentially improving digestibility.

Factors Affecting Colostrum Quality and Composition

Several factors influence the composition and quality of bovine colostrum. These include the breed of the cow, its pre-partum nutrition, and the presence of mastitis. Interestingly, colostrum from older cows is considered to be of higher quality. The timing of milking also plays a role. Colostrum harvested earlier after the cow gives birth (calving) is generally considered to be better. Even the season of calving can affect quality. Colostrum from cows that calve in autumn tends to be of higher quality compared to those that calve in summer. Processing methods also play a role, as pasteurization, sterilization, and drying techniques, while improving shelf life and safety, may lead to a reduction in the levels of beneficial bioactive components. Newer technologies like nanoencapsulation and liposomal delivery are being explored to potentially minimize this trade-off.

Bovine Colostrum Supplements: Available Forms

Bovine colostrum is available in various forms, including:

• Liquid colostrum: This form is easily absorbed but may have a shorter shelf life.
• Colostrum-containing dairy products: These products may offer a more palatable way to consume colostrum but may have lower concentrations of active components due to processing.
• Colostrum dietary supplements: These supplements, usually in powder or capsule form, provide concentrated colostrum but quality and content can vary significantly.

Proposed Health Benefits

Companies that sell colostrum supplements claim that they have a variety of benefits. While research is ongoing, the evidence for colostrum supplementation in adults is inconclusive. Some studies suggest benefits for:

• Reducing exercise-induced muscle damage and inflammation
• Improve sport performance
• Traveler’s diarrhea prevention: May shorten the duration of traveler's diarrhea and rotavirus infection.
• Gut health: May support a healthy gut microbiome and reduce inflammation in condition such as NEC and Ulcerative Colitis.
• Immune function: Potential to enhance immune response, although more research is needed.

Safety Considerations

Bovine colostrum supplements are generally well-tolerated, but some individuals may experience mild digestive issues like bloating or diarrhea. Patients with cow's milk allergy should strictly avoid colostrum supplements.  Supplement quality is crucial, as colostrum should be free of harmful bacteria and other pathogens. Raw colostrum consumption poses a risk of infection with Mycobacterium avium paratuberculosis, Mycoplasma spp., E. coli, and Salmonella spp.

The Final Verdict

The current evidence for recommending bovine colostrum supplements for routine use in adults is inconclusive. While some potential benefits, particularly for gut health and immune function, exist, further research is necessary to determine their efficacy in adults and identify optimal dosages, treatment duration, and long-term effects. Clinicians should carefully consider these factors and the patient's individual needs when evaluating the potential role of colostrum supplementation in their treatment plan.

Resources and Further Reading: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7823942/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8255475/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8762312/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10376235/ 

Disease Spotlight | Dementia

The CDC estimates that about 5.8 million people in the United States have Alzheimer's disease and related dementias. Almost 10% of U.S. adults ages 65 and older have dementia. Family members often wonder if there is anything they can do to protect themselves from cognitive decline. The answer is yes! Alzheimer's disease risk may be reduced to almost 53% when individuals adhere to the MIND diet regularly. The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay is a dietary pattern that strategically combines elements of the Mediterranean and DASH diets, both with established cardiovascular benefits, while emphasizing specific brain-boosting foods. Currently, there are no set guidelines for how to follow the MIND diet. You can simply eat more of the 10 foods that the diet encourages and eat less of the 5 foods that it recommends you limit.

Core Components and Potential Cognitive Benefits

• Vegetables (at least 1 serving per day): Rich in antioxidants, vitamins, and fiber, vegetables offer a foundation for brain health. Studies suggest higher vegetable intake is associated with improved cognitive function and reduced risk of dementia.
• Leafy Greens (at least 6 servings per week): These vegetables are particularly rich in folate, lutein, and beta-carotene, all linked to cognitive benefits. Higher intake of leafy greens has been associated with slower cognitive decline.
• Berries (at least 2 servings per week): Berries are a concentrated source of anthocyanins, flavonoids with potent antioxidant and anti-inflammatory properties. Research suggests berry consumption may improve memory and cognitive function.
• Nuts (at least 5 servings per week): Nuts are rich in healthy fats, vitamin E, and polyphenols, all potentially neuroprotective. Studies show nut intake may be associated with improved cognitive performance and a reduced risk of Alzheimer's disease.
• Whole Grains (at least 3 servings per day): Whole grains, like oatmeal, quinoa, brown rice, whole wheat pasta, provide sustained energy, fiber, and B vitamins, crucial for cognitive function. Higher whole grain intake has been linked to better cognitive performance and a slower decline in cognitive function.
• Beans: (at least four times per week): This category includes all beans, lentils, and soybeans.
• Fish (at least once a week): Fatty fish are rich in omega-3 fatty acids, particularly DHA, which plays a vital role in neuronal health and function. Studies consistently demonstrate that higher fish intake is associated with improved cognitive function and a reduced risk of dementia.
• Poultry: Try to eat chicken or turkey at least twice per week.
• Olive Oil (2 tbsp per day): Olive oil is a source of monounsaturated fats and antioxidants with anti-inflammatory properties. Research suggests olive oil consumption may be associated with improved cognitive function and a reduced risk of Alzheimer's disease.
• Red Wine: Aim for no more than one glass daily. Both red and white wine may benefit your brain. While there has been much interest in the compound resveratrol, which is found in red wine, recent research has questioned whether it has clear benefits in humans.

Foods to Limit:

• Red Meat (less than 4 servings per week): While red meat provides protein and iron, saturated fat content may be detrimental to brain health. Higher red meat intake has been linked to an increased risk of cognitive decline.
• Butter and Margarine: Try to eat less than 1 tablespoon (about 14 grams) daily. Saturated fat from dairy sources may contribute negatively to cognitive health. Studies suggest limiting these foods may be beneficial.
• Cheese: eat cheese less than once per week.
• Pastries and Sweets (less than 4 servings per week): Added sugar consumption has been linked to impaired cognitive function and an increased risk of dementia.
• Fried Foods (less than 1 serving per week): Fried foods are often high in saturated and trans fats, which may negatively impact cognitive health.

Conclusion:

The MIND diet offers a practical and evidence-based approach to promote cognitive health. By incorporating core food groups rich in essential nutrients and limiting potentially detrimental components, this dietary pattern may contribute to cognitive well-being throughout life. 

Your Questions, Answered: "When can I offer pureed food and what food can I give her?"

Introduction of Complementary Foods:

The American Academy of Pediatrics (AAP) recommend introducing complementary foods, including purees, around 6 months of age for most healthy, term infants. This aligns with the period of rapid infant growth and development, when breast milk or iron-fortified infant formula alone may no longer meet all nutritional needs, particularly for iron.

Developmental Readiness:

While chronological age serves as a general guideline, developmental readiness is crucial for safe and successful introduction of complementary foods. Key signs include:

• Head and neck control: Infants should be able to hold their head steady and upright when in an upright position. This ensures proper swallowing and reduces the risk of aspiration.
• Sitting with minimal support: The ability to maintain a somewhat supported sitting position demonstrates improved core strength and coordination, facilitating food intake from a spoon.
• Loss of the tongue-thrust reflex: This reflex, present at birth to prevent choking on solid objects, should diminish around 4-6 months of age. This allows the infant to move food from the front to the back of the mouth for swallowing.
• Interest in food: Observing the infant's curiosity and reaching for food during mealtimes suggests their growing interest and readiness to explore new tastes and textures.

Recommended First Foods:

The AAP and CDC emphasize offering a variety of nutrient-rich complementary foods, and there is no recommended order for introduction. However, iron-rich foods should be a priority since iron stores from birth are depleted around 6 months. Here are some excellent options to consider:

• Iron-fortified infant cereals: These provide essential iron for infants, a critical nutrient for cognitive development.
• Smooth purees from fruits and vegetables: A wide range of fruits and vegetables offer vitamins, minerals, and dietary fiber. Avocado is one of my favorites because of it’s high fat content.
• Pureed meats: Meat purees are a good source of iron and zinc, important for growth and development.
• Tofu: Another excellent source of iron.

Foods to Avoid:

• Honey: Honey can harbor spores of Clostridium botulinum, which can cause infant botulism, a serious illness.
• Unpasteurized dairy products: Unpasteurized dairy products can harbor harmful bacteria that can cause illness in infants.
• Choking hazards: Avoid whole foods or processed foods that pose a choking risk, such as whole nuts, grapes, popcorn, and raw vegetables.

Conclusion:

Introducing complementary foods around 6 months of age with careful consideration of developmental readiness and appropriate food choices is crucial for optimal infant nutrition and growth.

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