Now we have compelling evidence for brain health as well. A 25-year Swedish study, following over 27,000 adults, found that consuming 50 grams or more of high-fat cheese (with more than 20% fat) daily was associated with a 13% lower risk of all-cause dementia and a 29% lower risk of vascular dementia compared with lower intakes. High-fat cream showed similar protective effects, with those consuming 20 grams or more daily experiencing a 16% lower risk of dementia. Low-fat dairy products showed no association with the risk of dementia. The researchers suggest the benefits relate to differences in fat content, other nutrients like vitamin K2, and the unique food matrix of high-fat dairy products. Interestingly, the protective effect of high-fat cheese for Alzheimer's disease was most substantial in people without the APOE e4 genetic risk variant. While this is an observational study and can't prove causation, it adds to growing evidence that quality matters more than fat content when it comes to dairy and health outcomes. I need to point out that Europeans consume A2 milk, not the milk A1 that is available in the USA. Therefore, if you want to consume dairy products, make sure it is A2 and raw, which is a great source of nutrition!

If you're reading this, there's a 9 in 10 chance you're not getting enough omega-3 fatty acids. A new global review published in Nutrition Research Reviews from researchers at the University of East Anglia, University of Southampton, and Holland & Barrett confirms what this is happening worldwide. After analyzing omega-3 recommendations across 42 countries, they found that 76% of the global population isn't meeting recommended intakes of EPA and DHA. If anything, that number is conservative, since recommended intakes are often the minimum to avoid deficiency, not the optimal amount. In our practice, we see omega-3 supplementation help tremendously with autoimmune conditions like rheumatoid arthritis, mental health challenges including depression and anxiety, skin problems, and improved metabolic and cardiovascular health. The researchers concluded that supplementation is often required to meet recommended intakes, particularly during pregnancy and for those with low fish consumption. I recommend eating cold-water fatty fish or shellfish a few times per week and supplementing with about 1 gram per day of high-quality fish oil. However, most people do not like fish or do not eat enough. In that case, a good quality omega-3 supplement would be beneficial.

May the peace and joy of the first Christmas fill your heart and home today!