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Less Pain in Arthritis
Nutrients eased joint pain from wear, tear, and inflammation
In osteoarthritis (OA), turmeric relieved pain and improved knee function, Pycnogenol® cut inflammation, older men with good vitamin D levels had less OA and, in rheumatoid arthritis, probiotics reduced pain and inflammation, several new studies reveal.
Doctors in an OA study said that long-term use of non-steroidal anti-inflammatory drugs (NSAIDs) for pain can cause serious side effects. After stopping pain medications for a week, 107 people aged at least 50, with pain and stiffness from OA of the knee, took 400 mg of ibuprofen twice per day, or 500 mg of turmeric curcuminoids four times per day. After six weeks, neither group had serious side effects, and the turmeric group had less pain than the ibuprofen group when climbing stairs.
Doctors in an inflammation study explained that Pycnogenol works differently than NSAIDs to reduce pain. Six healthy participants took 150 mg of Pycnogenol per day for five days. Blood samples from before and after showed that Pycnogenol blocked two pro-inflammatory enzymes scientists believe are the root cause of inflammatory pain.
In another OA study, researchers measured vitamin D levels in 1,104 men, average age 77, and followed up for five years. Men with vitamin D blood levels of 30 nanograms per milliliter or less were twice as likely to have OA of the hip as men with higher vitamin D levels.
In a rheumatoid arthritis (RA) study, 45 men and women with RA took a probiotics supplement or a placebo along with their standard pain medication. The probiotics supplement contained Bacillus coagulans, green tea extract, methylsulfonylmethane, vitamins A, B, C, D, E, folic acid, and selenium. After 60 days, compared to placebo, the probiotics group reported much less pain, had fewer signs of inflammation (C-reactive protein), could better walk two miles, reach, and participate in daily activities.
Reference: Journal of Alternative and Complementary Medicine; 2009, Vol. 15, No. 8, 891-7
August's Healthy Insight:
Fruits, Veggies Cut Chances of Lymph Cancer
Doctors from the Rochester, Minnesota-based Mayo Clinic, measured the diets of 35,159 healthy women, aged 55 to 69, and followed up for 20 years. Comparing women who developed Non-Hodgkin’s lymphoma (NHL) to those who did not, researchers found that women whose diets contained more total fruits and vegetables, apple cider or juice, yellow or orange vegetables, broccoli, manganese, antioxidant flavonols, or alpha-carotene were about 30 percent less likely to develop NHL. Antioxidants from fruits, vegetables, and other foods help protect cell DNA from the oxidative damage that can lead to cancer, doctors said.
Broccoli Sunshine Salad—a healthy crunch!
Reference: International Journal of Cancer; 2010, Vol. 126, No. 4, 992-1003
Men’s Hearts
Nutrients lower chances of heart problems, extend life
In several new studies about men, magnesium lowered chances of heart disease, those with higher calcium levels lived longer, hawthorn reduced sudden cardiac death in some men, and flaxseed cut cholesterol.
In a review of heart disease studies, researchers analyzed magnesium levels in people with or likely to develop coronary heart disease (CHD). While there was no link in women, men who consumed more magnesium were less likely to develop CHD than men with lower levels. “It is reasonable to encourage diets high in magnesium as a potential means to lower the risk of CHD,” researchers concluded.
Researchers studying lifespan measured calcium in the diets of 23,366 men aged 45 to 79, who did not take dietary supplements. Over 10 years of follow up, compared to men who consumed the least calcium, those who got the most calcium were 25 percent less likely to have died from any cause. Doctors said the highest amounts of calcium were nearly double the recommended 1,000 mg per day.
In a survival study, 2,252 men with congestive heart failure (CHF) added a standardized extract of hawthorn, or a placebo, to their drug therapy. In CHF, the heart does not pump enough blood to the body. After two years, while there was no difference in men with more severe CHF, among those with less severe CHF, the hawthorn group was 40 percent less likely to have died from sudden cardiac arrest compared to placebo.
In a flaxseed study, 90 otherwise healthy men and women with high cholesterol took no, 150 mg, or 300 mg of flaxseed lignans per day. After 12 weeks, while there was no difference in women, cholesterol fell nearly 10 percent in men who took flaxseed.
Reference: Journal of the American Academy of Nurse Practitioners; 2009, Vol. 21, No. 12, 651-7
Breathe Easy
Basic nutrients reduce asthma symptoms, strengthen lungs
In asthma, magnesium increased lung capacity and strength in adults, levels were lower in kids who used steroid treatments, and vitamin D improved lung function, three new studies reveal.
Doctors in an asthma study believe that magnesium is anti-inflammatory and increases the ability of the lungs to expand. Fifty-five adults with mild to moderate asthma, aged 21 to 55, took 340 mg of magnesium per day in two 170 mg doses, or a placebo. Participants continued using a bronchodilator or inhaled steroids to control symptoms. After 28 weeks, compared to placebo, the magnesium group had 6 percent more lung capacity while exhaling and air passageways that stayed open much longer when doctors exposed the lungs to asthma triggers.
In another asthma study, researchers measured magnesium levels in 89 children, aged 5 to 15, who had chronic asthma. The kids were taking inhaled steroids to manage everyday asthma symptoms and oral steroids during severe flare-ups. Researchers found the more steroids kids had to take, the lower their magnesium levels, and that magnesium levels returned to normal when the kids stopped taking steroids. Doctors concluded that children should take a magnesium supplement when using steroids to treat asthma.
In another asthma study, researchers measured blood levels of vitamin D and lung function in 54 adults with asthma, average age 58. The average level of vitamin D was below the 30 nanograms per milliliter of blood doctors consider sufficient. As levels of vitamin D rose, power to exhale increased, lung inflammation decreased, and those with good vitamin D levels were able to use less steroid medication than those with lower vitamin D levels.
Reference: Journal of Asthma; 2010, Vol. 47, No. 1, 83-92
Live Independently Longer
Nutrients help older adults maintain healthy brain function, good mood
A combination of folic acid, vitamins B12 and E, S-adenosylmethionine, N-acetyl-cysteine and acetyl-L-carnitine, improved memory and mental ability in adults, and older adults with higher vitamin D levels had fewer depressive symptoms, new studies reveal.
Doctors in a brain performance study said that older adults may need to take supplements because they often eat fewer fruits and vegetables as they age. Researchers combined supplements that, in earlier studies, had improved brain function in Alzheimer’s disease. Healthy adult men and women took the formula which contained 400 mcg of folic acid, 6 mcg of vitamin B12, 30 IU of alpha-tocopherol vitamin E, 400 mg of S-adenosylmethionine, 600 mg of N-acetyl-cysteine, and 500 mg of acetyl-L-carnitine per day, or a placebo.
After two weeks, in standard memory and mental-ability tests, the supplement group improved significantly while the placebo group did not. When participants discontinued the supplement, test scores returned to lower levels seen at the start of the study. Participants then restarted the supplements for an additional three months and test scores improved further. “These findings suggest that people taking the nutriceutical formulation on a regular basis may be able to carry out complex mental tasks more quickly and more efficiently,” said study author Dr. Ruth Remington, continuing, “This is an approach that healthy adults can take to stay sharp as they age.”
In a depression study, researchers analyzed vitamin D levels and mood in 954 men and women, aged at least 65, and followed up for six years. Overall, as vitamin D levels rose, signs of depression decreased, and in women, those whose vitamin D levels were above 20 nanograms per milliliter of blood had far fewer depressive symptoms than women with lower vitamin D levels.
Reference: Journal of Nutrition, Health, and Aging; 2010, Vol. 14, No. 3, 224-30
Ahead of the Curve
Early-Stage Nutrition Discoveries in Breast Cancer
Most big scientific breakthroughs in human nutrition begin with small lab studies. Human clinical trials follow to confirm results. Here are some of the most promising recent findings.
Bitter melon: When scientists exposed cultured breast cancer cells to bitter melon fruit extract, the cancer cells stopped dividing and started dying. Researchers do not know which ingredients in bitter melon create the effect. Cancer Research; 2010
Curcumin and Piperine: Curcumin comes from the spice turmeric, and piperine from black pepper. Researchers examined the effects of concentrates of curcumin and piperine on the type of breast cells doctors believe can turn malignant. Curcumin and piperine inhibited cell growth separately and had greater effect together, while not disturbing normal breast cell development or viability. Breast Cancer Research and Treatment; 2009
Pomegranate: Pomegranates are rich in ellagitannins, compounds that may have anticancer properties. Researchers tested 10 different ellagitannin compounds on breast cancer cells and found six had some effect, and one, urolithin B, was the most promising in blocking estrogen activity and slowing cancer cell growth. Cancer Prevention Research; 2010
Resveratrol: In a breast cancer cell culture, resveratrol slowed cancer-cell signaling and replication and sped cancer cell death. Researchers said resveratrol shows a high level of anticancer and antitumor activity. Journal of Nutrition & Biochemistry; 2009
Vitamin D: A form of vitamin D, calcitriol, slowed the growth and induced the death of malignant breast cancer cells. Researchers said vitamin D suppressed cancer cell-signaling chemicals that cause inflammation, and also had estrogen-blocking activity. Journal of Steroid Biochemistry & Molecular Biology; 2010
Staying Sharp
Omega-3 improved brain function in young boys and in adult men and women
The omega-3 DHA (docosa-hexaenoic acid) improved memory, vision and motor control in boys, enhanced mental function in adult men and women, and may help prevent Alzheimer’s disease by regulating zinc in brain cells, three new studies reveal.
Doctors in a brain study said that earlier studies found DHA improves brain function, and wanted to see how DHA affects the cerebral cortex, the area of the brain involved in memory, attention, thought, language, and awareness. Thirty-three healthy boys, aged 8 to 10, took 400 mg or 1,200 mg of DHA per day, or a placebo, for eight weeks. Using an MRI, researchers scanned for brain activity as the boys played video games. Boys who took DHA had much more blood flow in the area of the brain for working memory, and in the vision-processing and motor-control centers. Researchers hope this research will help resolve brain-related problems such as attention-deficit hyperactivity disorder and depression, where DHA is often deficient.
In another brain study, doctors measured blood levels of DHA in 280 men and women, aged 35 to 54, who were not taking fish oil or omega-3 supplements, and who had no major neuropsychiatric disorders. Researchers gave participants a 75-minute battery of mental tests and found that those with higher DHA levels performed better in nonverbal reasoning, mental flexibility, working memory, and vocabulary, compared to those with lower levels.
In another DHA study, researchers measured DHA in brain cells and found that as DHA levels fell, the level of zinc rose. Doctors said higher zinc levels can be toxic, causing cell death, a key feature of Alzheimer’s disease, and believe that DHA helps keep brain-cell zinc levels in balance. This is the first study to find a direct link between DHA and zinc levels in brain cells.
Reference: American Journal of Clinical Nutrition; 2010, Vol. 91, No. 4, 1060-7
July's Healthy Insight:
Baking Rhubarb Ups Antioxidants
Food chemists in a nutrition study explained that the ruby-red color of rhubarb comes from a type of powerful antioxidant polyphenol called anthocyanin. Researchers blanched, baked, and stewed British rhubarb and found that baking for 20 minutes or slowly stewing the fruit dramatically increased anthocyanin levels compared to the raw rhubarb. The scientists believe that anthocyanin protects cells from oxidative damage and can block the enzymes that cancer cells need to grow, concluding that, “Our research has shown that British rhubarb is a potential source of pharmacological agents that may be used to develop new anti-cancer drugs.”
Rhubarb Red Raspberry Crumble is a delicious summer dessert
Reference: Food Chemistry; 2010, Vol. 119, No. 2, 758-64
Healthy Bones
Vitamin D strengthens bone in babies, girls, and older women
Vitamin D improved bone in developing babies, strengthened muscle and bone in girls, and improved muscle control in older women, several new studies reveal.
Doctors in a vitamin D study used a new high-resolution 3-D camera to view babies’ bones in the womb. Researchers wanted to look for early signs of rickets, the abnormal widening and weakening at the end of long bones due to poor nutrition, and explained that babies depend on maternal stores of vitamin D to form healthy bone.
Researchers analyzed the diet and lifestyle of 424 women, aged 20 to 34, before and during pregnancy, and then measured bone length and width in their babies. In babies whose moms had low vitamin D levels, abnormally wide bone appeared at 19 weeks and was still present at 34 weeks. As mothers’ vitamin D levels rose, babies’ bones developed more normally.
In a study of young girls, researchers said that adolescents form one-quarter of their adult bone mass between the ages of 12 and 15 and believe that having enough vitamin D during adolescence helps ensure higher bone mass in adulthood. Doctors measured vitamin D levels in 301 girls and found that those with good vitamin D levels had higher bone mineral content and stronger handgrip than girls with low levels.
In a muscle control study, researchers measured vitamin D levels and walking speed in 739 women, aged at least 80. Nine in ten women were low in vitamin D. The women first walked at a normal pace, then at a fast pace. When scientists compared walking speed to vitamin D levels, they found that those with the highest levels of vitamin D walked fastest, signaling greater muscle control.
Reference: Journal of Bone & Mineral Research; 2010, Vol. 25, No. 1, 14-19
Prenatal Health
Nutrients helped ensure healthy mothers and babies
Pregnant women with good probiotics levels had healthier weight, less diabetes, and more normal-sized babies, and those who took Chlorella had better blood pressure and iron levels, in several new studies.
Doctors in a probiotics study said that moms who keep excess weight off while pregnant can avoid complications and have healthier babies. Researchers measured gut microorganism levels in 50 women in the 24th week of pregnancy. Those who had gained more weight than normal had fewer good bacteria and more bad bacteria. Women who avoided excess weight also had more folate and higher levels of HDL, the “good” cholesterol.
In another probiotics study, doctors said that women who maintain healthy weight are less likely to develop diabetes while pregnant or type 2 diabetes later, and their children are less likely to be obese or to develop diabetes as adults. In the study, 256 women in their third trimester of pregnancy were divided into three groups who got dietary counseling plus probiotics, dietary counseling plus placebo, or no counseling or probiotics. The probiotics were Lactobacillus rhamnosus and Bifidobacterium lactis.
After the study, about 35 percent of the placebo and no-counseling groups had developed gestational diabetes, compared to 13 percent for the probiotics group. Women in the probiotics group were also much more likely to deliver normal-sized babies. Doctors said that larger birth size raises the chances of obesity later, and concluded that probiotics and dietary counseling may safely and cost-effectively reduce obesity and diabetes.
In a pregnancy study of 70 women, those who took 6 grams of Chlorella per day from the 12th to the 18th week of pregnancy had, by the third trimester, lower blood pressure, less edema, and better iron levels and kidney function than those who did not take Chlorella.
Reference: British Journal of Nutrition; 2010, March, Electronic Prepublication
Breast Health
Everyday nutrients help women avoid cancer
In breast cancer, vitamin D, calcium, alpha- and beta-carotene, and vitamin sup-plements lowered the chances, several new studies reveal.
Doctors analyzed 21 studies on vitamin D and breast cancer and found that women who consumed the most vitamin D from diet and supplements were 9 percent less likely to have breast cancer than women who consumed the least. When researchers looked at levels of vitamin D reserves in the body, women with the highest levels were 45 percent less likely to have breast cancer than women with the lowest reserves. In analyzing 15 calcium studies, doctors found that women who consumed the most calcium were 19 percent less likely to have breast cancer compared to women who consumed the least.
In a carotenoid study, doctors measured the diets of 36,664 women and followed up for over nine years. While there was no link to overall chances of breast cancer, female smokers who con-sumed the most alpha- and beta-carotene were 60 percent less likely to have hormone-sensitive breast cancer than women who consumed the least.
At the 101st Annual Meeting of the American Association for Cancer Research, April, 2010, in Washington, D.C., researchers reported that, compared to women who did not take vitamin supplements, women who did were 30 percent less likely to have breast cancer, and those who took calcium supplements were 40 percent less likely. The study involved 268 women with breast cancer and 457 healthy women. Women who took vitamins had greater capacity to repair damaged DNA than those who did not. The vitamins and calcium supplements were not high-dose, “So this is definitely one way to reduce risk,” doctors concluded.
Reference: Breast Cancer Research and Treatment; 2009, October, Electronic Prepublication
Healthy Minds
Nutrients reduced severe psychiatric disorders in youth and adults
Omega-3s helped reduce psychoses in youth and treat psychiatric disorders in adults, and SAMe lowered aggressive behavior in schizophrenia, several new studies reveal.
In a psychiatric study, doctors said that omega-3s offer general health benefits without side effects and might also improve mental health. Researchers diagnosed 76 teens and young adults, aged 13 to 25, as likely to develop psychoses—disorders that include abnormal thinking, perception, delusions and hallucinations. Participants took 1,200 mg of omega-3s per day, or a placebo, stopping after 12 weeks. Forty weeks later, 27 percent of those in the placebo group had developed a psychosis compared to 5 percent for omega-3s. Disorders in the omega-3 group progressed 82 percent more slowly than placebo, with participants reporting fewer symptoms and better mental functioning.
In an international review of omega-3 psychiatric studies, researchers found people in countries that consume less fish were 30 to 60 times more likely to have major depression, postpartum depression, and bipolar disorders compared to those in countries that eat more fish. In a related review, studies linked depression with diets low in omega-3s, and linked depression and schizophrenia with low blood levels of omega-3s. Researchers said omega-3s appear to enhance the effect of psychotropic medications.
In a SAMe (S-adenosylmethionine) study, 18 people with chronic schizophrenia took 800 mg of SAMe per day, or a placebo. After eight weeks, while the placebo group had not improved, some in the SAMe group showed less aggressive behavior, reporting better quality of life and fewer symptoms of depression. Two people who took SAMe became more irritable. Researchers cautiously concluded that this short-term pilot study supports SAMe in managing aggressive behavior in schizophrenia.
Reference: Archives of General Psychiatry; 2010, Vol. 67, No. 2, 146-54
Beautiful Skin
Nutrients eased common skin problems in kids and signs of aging in adults
Beta-carotene, vitamin E, folic acid, and iron reduced eczema, aloe vera eased psoriasis, coenzyme Q10 reduced inflammation and wrinkles, and B and E vitamins lightened hyperpigmentation, in several new studies.
In a nutrition study, doctors said that the itchy, red, scaly skin of eczema in newborns and young children is an early sign of allergy. Researchers measured the diets of 180 five-year-olds with eczema and 242 without eczema and found that those who got the most beta-carotene, vitamin E, folic acid, or iron were about 60 percent less likely to have eczema compared to kids who got the least of these nutrients.
In a psoriasis study, 80 people with mild to moderate plaque psoriasis used a 70% aloe vera cream or a 0.1% triamcinolone acetonide steroid cream. After eight weeks, the aloe vera group had 66 percent less severe symptoms compared to 60 percent for the steroid group.
In the first of two skin studies, researchers took inflamed, sun-damaged cells from the inner and outer skin layers (dermis and epidermis) and exposed the cells to coenzyme Q10 in a lab. CoQ10 reduced inflammatory chemicals in both types of cell. In the second study, people with sun-damaged skin applied a 1% CoQ10 cream. After five months, wrinkles were less visible. Researchers concluded that CoQ10 may protect the skin and prevent wrinkles by reducing inflammation.
Doctors in another skin study explained that in hyperpigmentation, dark patches form to create uneven skin tone. Over 200 women with facial hyperpigmentation, aged 30 to 60, used a vitamin-enriched lotion or a placebo every day for 10 weeks. The vitamins in the enriched lotion were niacinamide, panthenol, and tocopherol. While there was no change for placebo, the vitamin-enriched lotion group had lighter pigmentation and better skin tone and texture.
Reference: European Journal of Clinical Nutrition; 2010, Vol. 64, No. 3, 245-52
June's Healthy Insight:
Hibiscus Tea Lowered Blood Pressure
In a blood pressure study, doctors said that earlier research suggests hibiscus tea lowers blood pressure by relaxing the blood vessels. Researchers gave 65 adults, aged 30 to 70, with mildly elevated blood pressure, three 8-ounce cups of brewed hibiscus tea per day, or a placebo. After six weeks, the hibiscus tea group had lowered systolic blood pressure by 7.2 mmHg compared to 1.3 for placebo. Systolic blood pressure measures the maximum pressure in the arteries as the heart contracts to pump blood to the body. The doctors believe that hibiscus may also lower cholesterol and they encourage more studies.
Enjoy this exotic and relaxing Hibiscus-Grape Iced Tea
Reference: Journal of Nutrition; 2010, Vol. 140, No. 2, 298-303
Healthy Fats
Nutrients help lower cholesterol and protect the heart
Omega-3 protects the heart, soy plus prebiotics lowered LDL cholesterol, and red yeast rice cut LDL as well as statin drugs, in several new studies.
Doctors in an omega-3 study gave 12 healthy men, aged 53 to 65, increasing doses of docosahexaenoic acid (DHA) over eight weeks. In two-week cycles, the men took 200 mg of DHA per day, 400 mg, 800 mg, and finally 1,600 mg per day. With the three lower doses, blood levels of vitamin E increased, and signs of oxidative cell damage decreased. Doctors concluded that DHA in doses of 200 mg to 800 mg per day may have antioxidant effects and help prevent cardiovascular disease in healthy people.
In a cholesterol study, 23 men and women, average age 58, with borderline high LDL cholesterol, ate soy or prebiotics alone, or combined, as part of a low fat dairy- or soy-based diet. After four weeks, while none of the other groups changed significantly, those who ate soy with prebiotics in the soy-based diet had about 5 percent lower LDL cholesterol.
In another cholesterol study, doctors noted that some people with high cholesterol stop taking statin medication due to muscle pain, and wanted to test red yeast rice as an alternative. Forty-three adults with high cholesterol who had stopped taking statin drugs (other than pravastatin) took red yeast rice or 40 mg of pravastatin per day. Participants also enrolled in a lifestyle-change program focusing on nutrition, regular exercise, and relaxation techniques. After 12 weeks, a small percentage in each group had dropped out due to muscle pain. LDL cholesterol also decreased in both groups; 27 percent less for the pravastatin group and 30 percent less for those who took red yeast rice.
Reference: Atherosclerosis; 2010, Vol. 208, No. 2, 467-72
Healthy Start
Basic nutrients help ensure healthy babies and mothers
Babies whose mothers took folic acid while pregnant had fewer heart defects, babies of moms who took folic acid plus iron were more likely to live, and vitamin B12 lowered birth defects, three new studies reveal.
Researchers in a folic acid study analyzed the nutrition of over 3,000 women who bore children with birth defects. Babies born to mothers who took at least 400 mcg of folic acid per day while pregnant were 18 percent less likely to have congenital heart defects compared to moms who did not. Preventing heart defects is a new benefit of folic acid, doctors said.
In a nutrition study, researchers gave a folic acid-iron supplement, a folic acid-iron-zinc supplement, a third supplement with 11 more micronutrients, or vitamin A alone as a placebo, to more than 4,000 Nepalese women during pregnancy and after birth. Doctors explained that iron deficiency and anemia are common in this population. Compared to women who took vitamin A alone, moms who took folic acid with iron were half as likely to be anemic during and after pregnancy and their children were 45 percent more likely to live.
In a vitamin B12 study, doctors said that when they conducted this study in Ireland, before food manufacturers fortified foods with vitamins, birth defects were common. Doctors measured vitamin B12 levels at the 15th week of pregnancy in about 300 Irish women who were carrying a child with a birth defect, or whose previous children had a defect, and in about 900 pregnant women with no birth-defect history who were carrying healthy babies. As blood levels of vitamin B12 increased, mothers were much more likely to give birth to a healthy baby.
Reference: European Heart Journal; 2010, Vol. 31, No. 4, 464-71
Progress in Diabetes
Nutrients help reduce disease complications
In diabetics, Pycnogenol® improved eye health and vision, doctors explain why low levels of vitamin D raise chances of heart disease, and omega-3s improved kidney function, three new studies reveal.
The U.S. National Institutes of Health reports that nearly half of those with diabetes have poor eye health. In a Pycnogenol study, 46 long-term diabetics with well-controlled blood sugar took 150 mg of Pycnogenol per day, or a placebo. After two months, while the placebo group did not improve, 75 percent in the Pycnogenol group reported better eyesight which doctors confirmed with a vision test. Researchers also found less retinal swelling and improved blood flow in the capillaries that nourish light-sensing cells.
In a lab study, doctors said that certain immune cells, called macrophages, need vitamin D to break down cholesterol, and that diabetics are often deficient in D, raising chances of cardiovascular trouble. Researchers took blood samples from 91 diabetics and placed their macrophages in a culture with or without vitamin D, and then exposed the cells to oxidized LDL cholesterol. When there was no vitamin D in the culture, the macrophages absorbed too much LDL, becoming cholesterol-filled “foam” cells, which can be the building blocks of arterial plaques. When vitamin D was present, the macrophages absorbed and broke down LDL properly.
Doctors in an omega-3 study said diabetics often have poor kidney function, and wanted to measure creatinine, a waste product eliminated by the kidneys. Researchers gave 97 type 2 diabetics 1,680 mg of eicosapentaenoic acid (EPA) plus 1,000 mg of docosahexaenoic acid (DHA) per day, or a placebo. After 12 weeks, while the placebo group had not improved, the omega-3 group had much lower blood levels of creatinine, meaning their kidneys were functioning better.
Reference: Journal of Ocular Pharmacology and Therapeutics; 2009, Vol. 25, No. 6, 537-40
Colon Health
Calcium, vitamin D, and magnesium all help protect against colorectal cancer, several new studies reveal.
In a vitamin D study, researchers evaluated the diets, lifestyles, and blood levels of vitamin D in 520,000 men and women and followed up for several years. During this time, 1,248 participants developed colorectal cancer. Doctors matched these people to 1,248 healthy participants from the study who had similar diet and lifestyle characteristics. Overall, men and women who began the study with the highest blood levels of vitamin D were 40 percent less likely to develop colorectal cancer compared to those who started with the lowest vitamin D levels. Scientists also found that those who consumed more calcium were less likely to develop colorectal cancer. Researchers said that the results did not vary by sex or in what season people gave blood.
In a related lab study, researchers gave 92 people with a confirmed colorectal adenoma 2,000 mg of calcium with or without 800 IU of vitamin D per day, or a placebo. After six months, while there was no change for placebo or calcium alone, colon tissue from the calcium plus vitamin D group showed 22 percent fewer signs of the DNA damage that can lead to colorectal cancer.
In a colon cancer study, researchers measured magnesium in the diets of over 87,000 men and women, average age 57, and followed up for eight years. While there was no link between low levels of magnesium and cancer in women, men who consumed at least 327 mg of magnesium per day were 52 percent less likely to have colon cancer compared to men who got the least magnesium.
Reference: British Medical Journal; 2010, January, Electronic Prepublication
Feeling Better
Nutrients ease depression in healthy people and those with chronic disease
Men with good folate levels were less likely to be depressed, omega-3s eased depression in diabetes and Parkinson’s disease, and coenzyme Q10 helped improve mood and reduce fatigue, in several new studies.
In a depression study, doctors measured blood levels of folate in 530 men and women. More than one-third in each group had depressive symptoms. While there was no link between folate and depression in women, men with the most folate were half as likely to have depressive symptoms as men with the lowest levels.
Doctors in a depression study said that type 2 diabetics may become depressed as a side effect of cardiovascular disease complications, and that anti-depressants improve symptoms only in about half of depressed diabetics. The scientists reviewed 17 depression/omega-3 studies and found that those with higher omega-3 levels were less likely to be depressed than those with lower levels, and believe that by reducing the chances of cardiovascular disease complications, omega-3s indirectly reduce depression.
Researchers in an omega-3 study gave 29 people, average age 64, with Parkinson’s disease and major depression, omega-3 fish oil capsules or a placebo for three months. While there was no change for placebo, 42 percent of those in the omega-3 group cut depressive symptoms by at least half, and depression went into remission for 22 percent.
In another depression study, researchers compared coenzyme Q10 blood levels in 35 depressed people—who had not responded to anti-depressants—to 22 healthy people. More than half of the depressed group had lower levels of CoQ10 than the lowest levels in the healthy group. Doctors also found that those with lower CoQ10 levels were more likely to have chronic fatigue syndrome.
In a related study, researchers compared CoQ10 levels in 58 people with chronic fatigue syndrome to 22 healthy people and found that nearly half had lower levels of CoQ10 than the lowest levels in the healthy folks.
Reference: European Journal of Clinical Nutrition; January, 2010, Electronic Prepublication
Oats in Gluten-Free Diets
Gluten-free diets can lack nutrients, and adding oats can increase levels of vitamin B1, magnesium, zinc, and antioxidants. In a nutrition study, 31 people with celiac disease in remission ate a gluten-free diet with kilned or unkilned oats. After six months, the kilned-oat group had higher blood levels of magnesium and zinc, and the unkilned-oat group had higher levels of magnesium and vitamin B1. In a related study, 19 people with celiac disease ate 50 grams per day of gluten-free rolled oats. After 12 weeks, all had achieved the recommended daily amount of fiber, often a challenge in gluten-free diets.
Gluten-Free No-Bake Cocoa Oaties are a delicious dessert
Reference: European Journal of Clinical Nutrition; 2010, Vol. 64, No. 1, 62-7
Less Stress
New science on reducing stress naturally
Doctors discuss adaptogens—herbs that help manage stress, low choline levels can mean more anxiety, and Bach® Flower Essences reduced symptoms of severe anxiety, in several new studies.
Herbalists use the term “adaptogen” to mean an herb that gives sustained, positive effects to people undergoing exhausting physical and mental work. Here, scientists review and discuss the evidence of verified effects from the latest clinical trials.
Rhodiola rosea and Schisandra chinensis: Researchers conclude that there is “strong scientific evidence for Rhodiola rosea, and good scientific evidence for Schisandra chinensis, for improving attention, cognitive function and mental performance in people with fatigue and fatigue syndrome.”
Siberian ginseng (Eleutherococcus senticosus): The doctors say there is “good scientific evidence for Eleutherococcus senticosus for increased endurance and mental performance in patients with mild fatigue and weakness.”
The scientists conclude that adaptogens are herbal preparations that increase tolerance to mental exhaustion, enhance attention and mental endurance during exhausting physical and mental work, and help the body maintain its natural internal balance.
In an anxiety study, researchers said that choline is important in the central nervous system and wanted to study its effects on mood. Choline is an essential nutrient, meaning people must consume it in the diet to maintain health. Doctors compared choline concentrations and anxiety symptoms in about 6,000 adults and found that those with the lowest choline levels had the highest levels of anxiety.
In another anxiety study, researchers gave 111 nursing students a standard dose of Bach Flower Essence Rescue Remedy or a placebo after telling them they had to take a surprise exam. Both groups had fewer signs of anxiety, but the Bach Flower group had much greater overall relief from anxiety than placebo.
Reference: Current Clinical Pharmacology; 2009, Vol. 4, No. 3, 198-219
Sharp Mind, Good Mood
Nutrients help ensure alert minds and healthy aging
Older women with good vitamin D levels were more likely to be mentally healthy, carnosine can restore healthy cell function and may protect against mental decline, and older adults who drank green tea were less likely to be depressed, three new studies reveal.
In a brain function study, researchers gave a mental-state test to 750 women, aged at least 75, 20 percent of whom were deficient in vitamin D. The doctors explained that the women were similar; all were relatively healthy, had high body mass index scores (tending toward overweight), regularly exercised and, other than vitamin D deficiency, had no other significant differences. The scientists found that women with better vitamin D levels were much less likely to be mentally impaired than women who were deficient in vitamin D.
Doctors in a carnosine study explained a new theory that with age, proteins, DNA, and other molecules bond with sugars to form inappropriate attachments, or cross-links. The sugar cross-link process, called glycation, damages cells and leads to premature aging and disease, scientists believe. Recently, researchers have found glycation promotes beta-amyloid, the protein clumps that form in the brain in Alzheimer’s disease.
Carnosine, which is abundant in the brain, skeletal and heart muscles, can keep cross-links from forming and can eliminate old cross-links, restoring normal cell membrane function, doctors said. The researchers reviewed studies of carnosine and brain activity and concluded that carnosine can improve microcirculation and rejuvenate cells in a lab culture.
In a green tea study, researchers evaluated 1,058 Japanese men and women, aged at least 70, and found that more than one-third were mildly depressed, and 20 percent were severely depressed. Compared to those who drank less than one cup of green tea per day, those who drank more than four cups of green tea per day had 44 percent fewer major depressive symptoms.
Reference: Neurology; 2010, Vol. 5, No. 74, 27-32
Performing Better
Nutrients help athletes prepare, perform, and recover
In athletes, omega-3 improved lung function, beta-alanine improved cyclists’ performance, creatine strengthened swimmers, and Rhodiola and ginkgo biloba increased endurance and cut fatigue, several new studies reveal.
In an omega-3 study, 40 non-smoking amateur male wrestlers, average age 19, average body mass index 22.75, took omega-3 supplements with or without training, or took a placebo with or without training. The omega-3 supplement was 180 mg of eicosapentaenoic acid plus 120 mg of docosahexaenoic acid per day. After 12 weeks, while there were no significant changes for the other groups, the omega-3 training group had 41 percent better airflow and 53 percent greater total lung capacity, compared to the beginning of the study.
In a beta-alanine study, 17 moderately to well-trained cyclists took 2 to 4 grams of beta-alanine per day, or a placebo. After eight weeks, participants cycled in a 110-minute simulated cycling race, followed by a 10-minute timed trial, and a 30-second sprint. During the sprint, compared to placebo, the beta-alanine group had 11.4 percent greater peak power, and 5 percent greater average power.
In a creatine study, 16 male elite fin-swimmers, average age 16, took 5 grams of creatine four times per day, or a placebo. After five days, while there was no change for placebo, the creatine group increased continuous jumping power by 20 percent and swam much faster in two 100-meter swim sprints.
In an endurance study, 67 healthy men, aged 18 to 22, took a 270 mg combination of Rhodiola plus ginkgo biloba four times per day, or a placebo. After seven weeks, while there was no change for placebo, the Rhodiola-ginkgo group had much better aerobic (oxygen) capacity in an endurance test compared to the beginning of the study. Researchers also measured cortisol, a sign of stress, and found cortisol levels were much higher in the placebo group, but unchanged in the Rhodiola-ginkgo group.
Reference: Journal of Science and Medicine in Sport; 2010, Vol. 13, No. 2, 281-6
Helping Our Furry Friends Feel Better
Omega-3 fatty acids, collagen, glucosamine, and chondroitin all improve symptoms of arthritis in dogs, in several new studies.
In an omega-3 study, veterinarians examined 38 privately-owned pet dogs with osteoarthritis and gave commercial food or a test food containing 3.5 percent omega-3 fish oil. After 90 days, dogs that ate the omega-3s could bear 5.4 percent more weight on the weakest leg compared to 0.4 percent for placebo. Measuring maximum resistance, 82 percent of the omega-3 dogs improved, compared to 38 percent for placebo. The omega-3 dogs also were much less lame compared to the start of the study.
In another omega-3 study, 127 pet dogs with arthritis in one or more joints ate a commercial dog food or a test food that contained much higher levels of omega-3s and had a lower ratio of omega-6s to omega-3s. After six months, the omega-3 dogs had much higher blood levels of omega-3s and lower levels of omega-6s. While there was no change for the commercial-food group, dog owners reported that the omega-3 dogs got up faster from a resting position, played more, and walked better than at the start of the study.
In an arthritis study, 20 arthritic pet dogs took 10 mg of undenatured type II collagen alone, 2,000 mg of glucosamine plus 1,600 mg of chondroitin alone, these two supplements together, or a placebo. After 120 days, while there was no change for the placebo group, dogs in all three other groups had much less pain overall and after limb manipulation, and much less lameness after exercise, compared to the start of the study.
Reference: Journal of the American Veterinary Medical Association; 2010, Vol. 236, No. 1, 67
Women, Men and Healthy Circulation
Multivitamins and other nutrients protect blood vessels
Multivitamin/minerals and garlic lowered blood pressure, magnesium reduced stroke, and selenium extended life in cardiovascular disease, in four new studies.
In a women’s study, over 100 obese women with high blood pressure, blood sugar and fats, average age 42, took a daily high-dose or low-dose multivitamin/mineral, a calcium supplement, or a placebo. After 26 weeks, compared to the placebo and calcium groups, both multivitamin groups had much lower systolic and diastolic blood pressure. C-reactive protein, a sign of the inflammation that can lead to heart and other diseases, was lower as well.
In a study of stroke, researchers measured magnesium in the diets and blood of over 14,000 men and women, aged 45 to 64, and followed up for 15 years. At the start of the study, those with normal levels of magnesium were less likely to have high blood pressure or diabetes. Over 15 years, those with high blood pressure and diabetes were most likely to have a stroke. Doctors suspect a link between low magnesium levels, high blood pressure, diabetes, and stroke.
In a selenium study, doctors measured selenium levels in over 1,700 participants with chest pain from cardiovascular disease. After six years of follow up, doctors found that selenium levels were lower in those who had died from a heart attack compared to those who lived, and that those with the highest selenium levels were 62 percent less likely to die from cardiovascular disease compared to those with the lowest selenium levels.
In a men’s study, 84 men with mild or moderately high blood pressure took 600 mg of timed-release garlic powder tablets per day, or a placebo. After eight weeks, there was no change for placebo, but in the garlic group, systolic and diastolic blood pressure declined by 7.0 and 3.8 mmHg, respectively.
Reference: Asia Pacific Journal of Clinical Nutrition; 2009, Vol. 18, No. 1, 121-30
Carbs for Smiles
In a diet and mood study, more than 100 overweight or obese participants, average age 50, ate a low-calorie diet containing low carbohydrates and high fats, or high carbohydrates and low fats. Total calories were similar. After one year, both groups had lost about 30 pounds. For the first eight weeks, mood and sense of well being improved in both groups, but over the year, mood in the low-carbohydrate/high-fat group returned to starting levels. Researchers think a low carbohydrate diet may harm mood and negate good effects from losing weight. Mood in the high-carbohydrate/low-fat group stayed high throughout the year.
Home Comfort Compote Recipe
Reference: Archives of Internal Medicine; 2009, Vol. 169, No. 20, 1873-80
Hot Flash News
Herbs improve quality of life in women
Saint John’s wort alone or with black cohosh or chasteberry reduced hot flashes, improved sleep and quality of life, relieved symptoms of PMS, and improved mood in menopausal and perimenopausal women, in four new studies.
In a hot flash study, 100 menopausal women, average age 50, took a St. John’s wort liquid extract three times per day, or a placebo. At the start of the study, the women were experiencing about four hot flashes per day. After eight weeks, women in the St. John’s wort group were experiencing about 27 percent fewer hot flashes per day compared to placebo.
In another hot flash study, 47 perimenopausal women, aged 40 to 65, with at least three hot flashes per day, took 900 mg of St. John’s wort alcohol extract three times per day, or a placebo. After three months, women in the St. John’s wort group had fewer hot flashes, improved quality of life for menopause symptoms, and fewer sleep problems compared to placebo.
In a premenstrual syndrome (PMS) study, 16 perimenopausal women with irregular menses and PMS symptoms took 1,800 mg of St. John’s wort tablets three times per day, plus a 1,000 mg tablet of chasteberry extract per day, or a placebo. Compared to placebo, women who took St. John’s wort with chasteberry had far fewer PMS-like symptoms overall and those who had reported depression or food cravings also improved.
In a mood study, over 6,000 menopausal women took black cohosh with or without St. John’s wort. Researchers followed the women for six to 12 months to evaluate symptoms such as hot flashes, heart palpitations, insomnia, anxiety, depression, and irritability. Both groups improved in all areas, but mood improved most in women who took black cohosh and St. John’s wort together.
Reference: Menopause; November, 2009, Electronic Prepublication
Feeling Better with Age
B vitamins, vitamin D and omega-3s improve quality of life in aging
Folate and vitamins B6, B12, and omega-3s may curb depression, folate reduced falls and vitamin D improved balance, and folate and folic acid protected against Alzheimer’s disease, several new studies reveal.
Doctors in a depression study measured folate and vitamin B12 levels in 669 adults, aged at least 55. Although everyone had normal folate levels, those with more folate were much less likely to be depressed than those with less folate. Also, those with normal vitamin B12 levels were less likely to have depressive symptoms than those deficient in vitamin B12.
In a discussion of mood and vitamin deficiency, doctors explained that folate, folic acid, vitamins B6 and B12 help form serotonin, a brain chemical that helps regulate mood. When these nutrients are deficient, homocysteine, a sign of inflammation, increases, and researchers noted that about half of those with depression have high homocysteine levels. The scientists also said that omega-3 fatty acids help protect nerve coverings and believe that it is important to correct deficiencies in these nutrients to maintain nervous system health.
In a study of balance and falls, researchers measured serum folate levels in 54 men and women, aged 65 to 91, and found that as levels of folate increased, the number of falls in the past year decreased. Doctors also found that those with higher vitamin D levels had better balance, stood up and walked faster, and had more strength and range of motion than those with lower vitamin D levels.
In an Alzheimer’s disease (AD) study, researchers measured folate levels in about 1,000 men and women, average age 76, and followed up for seven years. Those who got folate from diet and folic acid supplements together were least likely to have AD, and as their total folate levels increased, chances for AD decreased.
Reference: Journal of the American Geriatrics Society; 2009, Vol. 57, No. 5, 871-6
Better Movement
Glucosamine and omega-3s eased pain in osteoarthritis (OA), silymarin cut inflam-mation in OA better than non-steroidal anti-inflammatory drugs (NSAIDS), and doctors discover how omega-3s lower inflammation, in three new studies.
In an OA study, 177 people with moderate to severe OA of the hip or knee took 1,500 mg of glucosamine per day with or without 444 mg of fish oil containing 200 mg of omega-3 fatty acids. After six months, 44 percent of the glucosamine/omega-3 group and 32 percent of the glucosamine-only group reported 80 percent less pain. More than nine in 10 overall reported at least 20 percent less pain. In addition, the glucosamine/omega-3 group reported much less morning stiffness and pain in the hips and knees compared to the glucosamine-only group. Doctors noted both supplements were very safe during the long-term treatment period of 26 weeks.
In a knee OA study, doctors compared the anti-inflammatory herb silymarin—from the flowering milk thistle plant—to two NSAIDS in 220 people with painful knee OA. Participants took 300 mg of silymarin per day alone or with 15 mg of Meloxicam or 20 mg of Piroxicam, or took Meloxicam or Piroxicam alone. After eight weeks, silymarin reduced signs of the inflammation that leads to bone-joint deterioration better than any of the other treatments, without side effects.
In an omega-3 study published in the journal Nature, doctors wanted to find out why omega-3 fish oil reduces inflammation. Researchers discovered that the body converts an omega-3 fatty acid in fish oil, docosahexaenoic acid (DHA), into a chemical called ResolvinD2. Doctors now know the exact chemical structure of ResolvinD2 and hope that their new understanding will lead to more effective treatments for inflammatory diseases such as rheumatoid arthritis.
Reference: Advances in Therapy; 2009, Vol. 26, No. 9, 858-71
Avoiding Allergies in Kids
Nutrients reduce allergy and strengthen immunity in kids
Kids whose moms took omega-3s had less allergy, kids who took multivitamins before age four avoided allergy, and kids who took probiotics had stronger immune defenses, three new studies reveal.
In an omega-3 study, 145 pregnant women with allergies, or whose husbands or previous children had allergies, took 1,600 mg of eicosapentaenoic acid (EPA) plus 1,100 mg of docosahexaenoic acid (DHA) per day, or a placebo. The women started taking the omega-3s at 25 weeks pregnant and continued through the fourth month of nursing. Two percent of kids whose moms took the omega-3s had food allergy compared to 15 percent of those whose moms took the placebo. The researchers also measured eczema—dry, itchy skin rash—and found that 8 percent of kids whose moms took omega-3s had eczema compared to 24 percent for placebo.
In a multivitamin study, parents gave researchers lifestyle information for more than 2,400 8-year-olds including vitamin supplements, environmental exposures, and symptoms and diagnoses of allergic diseases. Kids who began taking multivitamins before the age of four were 39 percent less likely to have food allergy and allergic runny nose compared to kids who started taking multivitamins later in life or who did not take multivitamins.
Doctors in a probiotics study explained that during the first year of life, infants need communities of friendly microorganisms in the intestine to develop a strong and balanced immune response and that, without these healthy living colonies, kids are much more likely to develop asthma and allergy. Researchers analyzed stool samples from six-month-olds who took Lactobacillus casei or a placebo and found that the probiotics group had a greater number and variety of probiotics species. Doctors said these friendly colonies create a stable environment in the intestines that promotes a strong immune response and helps resist disease.
Reference: Acta Paediatrica; 2009, Vol. 98, No. 9, 1461-7
New View of Heart Health
Vitamins D and K lower chances of heart disease
Doctors now believe that low levels of vitamins D and K raise chances of heart disease—factors they had not considered before—and that increasing these two nutrients can help prevent heart disease.
At the recent American Heart Association’s Scientific Conference in Orlando, Florida, researchers reported their findings from following more than 27,000 people, aged at least 50, with no history of cardiovascular disease. After one year, compared to those with normal vitamin D levels, those with very low levels of vitamin D—one third of participants—were 77 percent more likely to die, 45 percent more likely to develop coronary artery disease, 78 percent more likely to have a stroke, and twice as likely to develop heart failure. Doctors noted that these problems arose even with moderate vitamin D deficiency but expressed hope because it is easy to raise vitamin D levels and to correct deficiency.
The scientists concluded, “When you consider that cardiovascular disease is the leading cause of death in America, you understand how this vitamin D research can help improve the length and quality of people’s lives.”
Doctors in a vitamin K study explained that the body needs vitamin K to absorb calcium into bone and that, when vitamin K is deficient, calcium instead builds up in—and hardens—the arteries, leading to coronary heart disease.
Researchers measured the amount of vitamin K in the diets of 564 post-menopausal women and found that those who consumed about 45 mcg per day of vitamin K2 had 20 percent less coronary calcium buildup compared to women who got an average of 18 mcg of vitamin K2 per day.
Researchers said, “This study confirms once again that natural vitamin K2 is clearly linked to prevention of cardiovascular disease,” and that, “vitamin K2 is essential to cardiovascular health.”
Reference: American Heart Association Scientific Conference, Orlando, Florida; November 16, 2009
March's Healthy Insight:
Avoiding Kidney Stones
Doctors in a kidney stone study explained that stones are linked to high blood pressure, and that a diet that lowers blood pressure and improves cholesterol—the Dietary Approaches to Stop Hypertension, or DASH diet—also protects against kidney stones. In this very large analysis, researchers examined diet data from studies covering more than 240,000 adults and 50 years of follow up. Compared to those who did not eat as well, those who consumed the most fruits, vegetables, nuts, legumes, low-fat dairy, and whole grains, and who ate less salt, sweetened beverages, and red and processed meats, were about half as likely to develop kidney stones.
Baba Ganoush Recipe - Spread this deliciously satisfying treat on crackers, or serve as a side dish
Reference: Journal of the American Society of Nephrology; 2009, Vol. 20, No. 10, 2253-9
Diet and Lifestyle Improve Diabetes
Vitamin D improves insulin sensitivity, astaxanthin may help manage blood sugar, and healthy lifestyle changes reduced diabetes, in three new studies.
In a vitamin D study, doctors explained that insulin, the natural hormone produced by the pancreas, helps convert sugar in the bloodstream to energy. About 80 women, aged 23 to 68, who were insulin resistant—meaning their bodies didn’t use insulin properly—and whose vitamin D levels were low, took 4,000 IU of vitamin D3 per day or a placebo. After six months, while the placebo group had not improved, women in the vitamin D group were able to use insulin more effectively, meaning they had better insulin sensitivity and less insulin resistance.
In a glucose lab study, researchers said that chronic high blood sugar causes oxidative stress which can eventually damage the kidneys. Doctors exposed kidney cells to glucose and then to astaxanthin and found that the antioxidant reduced several signs of oxidative damage and inflammation.
In a diabetes study, researchers followed over 3,200 overweight or obese adults with high blood sugar levels who were likely to develop type 2 diabetes. In the first phase of the study, participants took the anti-diabetes drug Metformin, a placebo, or made lifestyle changes including exercise, reducing calories and fats, and speaking frequently with health care professionals. After eight years, compared to placebo, those in the Metformin group were 31 percent less likely to develop diabetes, and the lifestyle group was 58 percent less likely.
In phase two, after all treatment had stopped, researchers followed participants for another 10 years and found that compared to placebo, those who had taken Metformin were 18 percent less likely to develop diabetes, and the lifestyle group was 34 percent less likely.
Reference: British Journal of Nutrition; September, 2009, Electronic Prepublication
Protecting the Eyes
March is Age-Related Macular Degeneration (AMD) Awareness Month
Omega-3 fatty acids protect against AMD, and the amount and quality of fats in the diet affect eye health, three new studies reveal.
A new omega-3 study from the U.S. National Eye Institute followed the diets of over 1,800 men and women who were likely to develop AMD. After 12 years, compared to those who consumed the least omega-3 fatty acids, those who consumed the most omega-3s, equal to about one-tenth percent of total calories, were 30 percent less likely to develop the two types of AMD, wet and dry. Researchers concluded that omega-3 fatty acid supplements may be a low-cost, easily implemented preventive treatment for AMD.
In a related omega-3 study, researchers measured the diets of more than 2,100 people with signs of potential AMD in both eyes. After 12 years, those who had consumed the most eicosapentaenoic acid (EPA) alone or combined with docosahexaenoic acid (DHA) were 50 percent less likely to have lost sight in the center of the field of vision, the most common characteristic of AMD.
In an AMD study, doctors measured the diets of over 1,300 women, aged 50 to 79, to see how fats might affect the chances of AMD. Women younger than 75, who ate a high-fat diet—averaging 43 percent of total calories—were 70 percent more likely to develop AMD compared to women who ate the least fat; 21 percent of total calories on average.
Doctors noted that polyunsaturated fat, such as omega-3 and omega-6 needed to be in balance. When omega-6s were too high compared to omega-3s, chances of AMD rose. Generally for women younger than 75, as saturated fats—which are usually from animal sources—increased, so did the chances of AMD. As monounsaturated fats—those from nuts and olive oil—increased, chances of AMD declined.
Reference: American Journal of Clinical Nutrition; 2009, Vol. 90, No. 6, 1601-7
Healthy Bones for Young and Old
Simple nutrition strategies protect bone at all ages
Vitamin D reduced chances of elders falling, omega-3s strengthened kids’ bones, and soy protein reduced fracture in postmenopausal women, in three new studies.
Doctors reviewed eight fall-prevention studies covering more than 2,400 people, average age 65, who took 200 IU to 1,000 IU of vitamin D per day, or a placebo. While there was no benefit for those who took less than 700 IU of vitamin D per day, those who took between 700 IU and 1,000 IU of vitamin D per day were 19 percent less likely to fall compared to placebo. Researchers also measured blood levels of vitamin D and found that those with optimal levels were 23 percent less likely to fall while those with lower vitamin D levels fell as often as those in the placebo group.
In a bone strength study, doctors measured the diets of 85 8-year-old boys and found that those who got the most omega-3 fatty acids had much higher bone mineral density (BMD)—a sign of bone strength—compared to boys who got the least omega-3s. Boys who ate more omega-6s and fewer omega-3s had the lowest bone density.
In a bone fracture study, doctors measured the diets of over 24,000 postmenopausal women, aged 40 to 70, with no history of bone fracture or cancer. After four years of follow up, those who ate the most soy protein—equal to about two cups of soymilk per day, or 7 oz of tofu—were 30 percent less likely to have a bone fracture compared to those who ate the least soy protein.
Reference: British Medical Journal; October, 2009, Electronic Prepublication
Allergy, Cold, Flu, and Immunity
EpiCor® reduced nasal allergy and cold and flu symptoms, echinacea killed respiratory viruses, and probiotics and vitamin D reduced respiratory infection, five new studies reveal.
In an allergy study, about 100 people with seasonal allergy and runny nose took 500 mg of EpiCor—a fermented yeast-based product—per day, or a placebo, for 12 weeks that spanned the high-pollen season. During the six-week period with the highest pollen counts, those in the EpiCor group had much less-severe allergic runny nose symptoms, including nasal congestion and discharge. Compared to placebo, the EpiCor group had many fewer days with nasal congestion, and signs of a much stronger immune response.
In a cold and flu study, 116 people with cold and flu symptoms took 500 mg of EpiCor per day, or a placebo. After 12 weeks, compared to placebo, those in the EpiCor group had 14 percent fewer symptoms and much shorter duration of symptoms.
In a lab study, researchers introduced several cold and flu viruses into human bronchial cells and found that the herb echinacea significantly reduced the ability of the viruses to enter the cells. In addition, echinacea killed off many of the viruses leading doctors to conclude that echinacea preparations can alleviate cold and flu symptoms.
In a review of 14 respiratory infection studies that used the probiotics Lactobacillus or Bifidobacterium, researchers found that, overall, probiotics reduced the severity and duration of symptoms compared to placebo.
In a respiratory infection study, researchers measured blood levels of vitamin D in about 19,000 adults and adolescents, 19 percent of whom had had a recent cold. Among those with the lowest vitamin D levels, 24 percent had infections, compared to 17 percent of those with the highest vitamin D levels.
Reference: Advances in Therapy; 2009, Vol. 26, No. 8, 795-804
Protecting the Colon
Everyday nutrients may extend life and cut chances of colorectal cancer
People with colorectal cancer (CRC) lived longer when vitamin D levels were higher and those with higher levels of quercetin or vitamin B6 were less likely to have CRC, according to three new studies.
Doctors in a vitamin D study said that earlier findings showed people with low vitamin D levels were more likely to have CRC, and wanted to see if vitamin D levels could predict survival after diagnosis. Researchers estimated vitamin D levels—from sun exposure, diet, supplements, skin type, and body mass index—in more than 1,000 people at the time they were diagnosed with CRC. Over 18 years of follow up, those with higher vitamin D scores were half as likely to die from the disease as were those with lower vitamin D scores.
Doctors in a CRC study believe that flavonoids—the antioxidants in plants, fruits, vegetables, and tea—reduce the chances of CRC. Researchers explained that CRC rates are high in England, and set out to measure flavonoids in the English diet. Englishmen and women get most of their flavonoids from drinking tea, so scientists measured non-tea flavonoids in the diets of 264 people with CRC plus 408 healthy participants. Those whose diets had the highest levels of the flavonoid quercetin from non-tea sources were 40 percent less likely to have CRC than those with the lowest quercetin levels.
In a vitamin B study, scientists measured blood levels of B vitamins in over 200 people with CRC and also in more than 400 healthy people of similar age, sex, and ethnicity. As blood levels of the active form of vitamin B6 (pyridoxal-5’-phosphate) fell, chances of CRC rose, and those with the lowest levels of vitamin B6 were 51 percent more likely to have CRC than were those with the highest vitamin B6 levels.
Reference: British Journal of Cancer; 2009, Vol. 101, No. 6, 916-23
February's Healthy Insight:
Chocolate Hearts
Doctors in a chocolate study noted earlier positive findings for the antioxidant polyphenols in cocoa, and wanted to see how chocolate might affect life after a heart attack. Over 1,100 people hospitalized with their first heart attack reported the chocolate they had consumed in the past year. Eight years later, compared to those who did not eat chocolate, those who ate chocolate less than once per week were 27 percent less likely to have died from a heart attack; once per week, 44 percent less likely; and twice or more per week, 66 percent less likely. Researchers believe that cocoa supports heart health by helping to relax blood vessels, lower blood pressure and reduce inflammation.
Celebrate love with Valentine’s Day Chocolate Dippers
Reference: Journal of Internal Medicine; 2009, Vol. 266, No. 3, 248-57
Doing Better in Day Care and in School
Nutrients and diet improved kids’ health and scholastic performance
Probiotics helped kids in day care avoid respiratory infections, prebiotics helped adolescent girls absorb minerals, and kids who ate a healthy diet performed better in school tests, three new studies reveal.
Doctors in an infection study gave about 300 children in day care Lactobacillus GG in 3 ounces of milk per day, or a placebo. After three months, kids who took Lactobacillus were 34 percent less likely to have an upper respiratory tract infection, and symptoms cleared up faster, compared to placebo. Doctors said probiotics work in the gut, the immune system’s first line of defense against infection.
In a prebiotics study, doctors explained that adolescent girls often do not get enough calcium or magnesium—important for healthy bones—and thought that prebiotics might increase the amount of minerals the body would absorb. Researchers gave 14 adolescent girls with low calcium in the diet, 7 grams of fructo-oligosaccharides (FOS) per day, or a placebo. After 36 days, girls in the FOS group were able to absorb 18 percent more magnesium compared to placebo. The amount of calcium the girls absorbed did not change, which doctors said was because calcium was so low the body had already absorbed it all.
In a diet quality study, researchers wanted to see how diet might affect school performance. Doctors tracked the height, weight, and socioeconomic status of about 4,600 fifth grade students, and measured the quality of their diets. The students took a literacy test that included reading stories and information texts and writing answers to questions. After adjusting for income, age, education, school, and sex, students whose diets included more fruit and vegetables and fewer calories from fat were 41 percent less likely to fail the test.
Reference: Clinical Nutrition; November, 2009, Electronic Prepublication
Healthy Moms Have Healthier Kids
Kids whose moms took folic acid while pregnant had better mental health, kids whose moms had good choline levels avoided birth defects, and pregnant moms who took carnitine maintained healthy levels, in three new studies.
Doctors in a child behavior study knew that mothers’ low folate levels can cause brain and spinal cord defects in babies, but wanted to see how folic acid supplements might also improve kids’ behavior. Researchers measured how much folic acid moms took during the first trimester, then evaluated over 4,200 of their children at 18 months. Kids whose moms did not take folic acid were 44 percent more likely to have developmental and behavioral problems compared to kids whose moms took folic acid.
Researchers in a birth defect study noted that folate is only part of the solution to birth defects, which occur even though U.S. manufacturers must add folic acid to foods. Doctors took blood samples from 180,000 pregnant California women and identified 80 whose children were born with birth defects. Scientists compared these samples with over 400 random samples from mothers whose kids did not have birth defects and found that moms with higher levels of one essential nutrient—choline—were much more likely to have kids without brain and spinal cord defects than were moms with low choline levels.
In a carnitine study, doctors said that nearly every cell in the body contains this energy-producing amino acid. The body uses iron to synthesize carnitine, but pregnant women may not have enough iron to do so. Researchers gave 26 healthy pregnant women 500 mg of L-carnitine per day, or a placebo, from the 13th week of pregnancy through birth. At the end of the study, the placebo group had lost both carnitine and iron while those in the carnitine group had maintained good carnitine levels.
Reference: British Journal of Nutrition; 2009, 1-8, Electronic Prepublication
Losing Weight More Safely and Easily
Prebiotics and fenugreek curbed hunger, licorice reduced weight, fat, and cholesterol, and phytochemicals may reduce obesity, in four new studies.
In a prebiotics study, 48 overweight or obese, but healthy, adults took 21 grams of oligofructose (OF) per day, or a placebo, while maintaining their normal diet and lifestyle. After 12 weeks, levels of the hunger hormone ghrelin—which tells the brain to feed the body—were lower in the OF group than in the placebo group, and the OF group had lost over two pounds while the placebo group had gained almost one pound.
In a fenugreek study, 18 obese but healthy people, average age 32, ate a breakfast containing 4 or 8 grams of fenugreek fiber, or a placebo. Compared to the placebo and 4 gram groups, those in the 8 gram group were much less hungry, felt fuller and more satisfied, and expected to eat less food later in the day. Doctors believe that fenugreek fiber allows the stomach to empty more slowly.
In a licorice study, about 80 men and women ranging in weight from normal to obese took 300 mg, 600 mg, or 900 mg of licorice flavonoid oil (LFO) per day, or a placebo. After eight weeks, although all groups had consumed about the same amount of calories, the three LFO groups had much less body fat mass compared to placebo. The 900 mg group also had significantly lower body weight and LDL cholesterol levels compared to the start of the study.
Doctors in a weight study analyzed the diets of about 60 young adults who ranged in weight from normal to obese. Researchers measured calories from plant-based foods and found that, while participants consumed about the same amount of total calories, those who weighed less ate more plant-based foods, more phytochemicals, fewer saturated fats, and had less oxidative damage to cells, and less inflammation than those who ate fewer plant-based foods.
Reference: American Journal of Clinical Nutrition; 2009, Vol. 89, No. 6, 1751-9
Women’s Heart Health
Women with more lycopene had healthier blood vessels, postmenopausal women with higher folate levels had lower blood pressure, and premenopausal women deficient in vitamin D developed high blood pressure later in life, three new studies reveal.
Doctors in a lycopene study said that atherosclerosis—when coronary arteries narrow and stiffen, leading to heart disease—begins with inflamed blood vessels, and wanted to see if lycopene levels could predict blood vessel health. Researchers measured lycopene levels in over 250 healthy women, aged 31 to 75, and found that women with higher lycopene had more flexible blood vessels than those with lower levels, and LDL cholesterol levels were about 16 percent lower, and C-reactive protein levels—a sign of inflammation—were 37 percent lower.
In a folate study, researchers gave postmenopausal women 15 mg of the active form of folic acid (5-methyltetrahydrofolate, or 5-MTHF) per day, or a placebo. After three weeks, while there were no effects for placebo, those in the 5-MTHF group had significantly lower systolic and diastolic blood pressure, lower homocysteine levels—a sign of inflammation—and less insulin resistance.
In a blood pressure study, doctors wanted to see if premenopausal vitamin D levels could predict high blood pressure later in life. Researchers took annual blood pressure readings from over 550 premenopausal women over the course of 15 years. At the start of the study, 2 percent of the women had been diagnosed with high blood pressure, and researchers discovered another 4 percent who had not been diagnosed. By the end of the study, another 19 percent of the women had developed high blood pressure, for a total of 25 percent. Women who were deficient in vitamin D at the start of the study were three times more likely to develop high blood pressure later in life as were those with normal vitamin D levels.
Reference: Atherosclerosis; 2009, Electronic pre-publication
Vitamin K for Long-Term Health
Doctors say U.S. should raise vitamin K limits
The body needs more vitamin K to ensure healthy aging and vitamin K reduced bone fractures and slowed coronary artery calcium buildup, in several new studies.
Dr Bruce Ames, from the Children’s Hospital Oakland Research Institute, Oakland, Calif., has proposed a new theory that when essential nutrients such as vitamin K are scarce, the body uses them first for essential short-term needs at the expense of long-term health. Dr Ames reviewed hundreds of articles on vitamin K and found links between low vitamin K levels and age-related conditions such as fragile bone, calcified arteries and kidneys, heart disease, and possibly cancer. Government recommendations, according to Dr Ames, consider the short-term need for vitamin K to coagulate blood, but omit the role vitamin K plays in curbing these long-term conditions. Correcting even slight deficiencies in essential nutrients such as vitamin K may preserve health in later years, the doctor concluded.
Researchers reviewed seven vitamin K bone studies, each with 50 or more postmenopausal women and lasting at least two years, and found that those who took higher doses of vitamin K1 or vitamin K2 had stronger hip bones and fewer fractures than those who took less, leading doctors to conclude that postmenopausal women may require higher doses of vitamin K for optimal bone health. Doses were 200 mcg or higher of vitamin K1 per day, and up to 45 mg per day for vitamin K2.
Doctors reviewed nutrition data from an annual survey of the Japanese people and found that men and women who consumed high amounts of vitamin K—often from green and yellow vegetables and a fermented soy food called natto—had far fewer fractures than those who got less vitamin K.
In a coronary-artery calcium (CAC) study, calcium built up 6 percent more slowly in those with CAC who took 500 mcg of vitamin K1 per day, for three years, compared to those who did not.
Reference: American Journal of Clinical Nutrition; 2009, Vol. 90, No. 4, 889-907
January's Healthy Insight:
Celiac Disease
Researchers in a celiac disease (CD) study noted recent findings that show gluten suppresses antioxidants and increases oxidative damage in the gut. Doctors took small-intestine biopsies from about 60 kids with digestive problems and found that about 40 had CD. Compared to the 20 children without CD, those with CD had much less antioxidant activity and much more oxidative activity in the stomach tissue. Some of the tests showed that oxidative stress may cause the damage in CD which prevents the intestine from absorbing nutrients from foods. Fresh fruits and vegetables, and legumes are rich in antioxidants.
Sweet Potato Bean Burgers
Reference: Clinical Biochemistry; 2009, Vol. 42, No. 13-14, 1431-7
Healthier Dieting, Healthier Life
Vitamin C decreased waist size, blood pressure and inflammation, healthy oils helped diabetics lose weight and control blood sugar, and vitamin D cut weight and chances of heart disease, in three new studies.
In a vitamin C study, doctors wanted to know if vitamin C levels could predict signs of chronic disease in the young. Researchers measured blood levels of ascorbic acid and signs of the inflammation that can lead to chronic disease, in about 1,000 nonsmoking men and women, aged 20 to 29. Compared to those who were deficient in vitamin C, those with adequate vitamin C levels had about half the signs of inflammation, lower blood pressure, smaller waist size, and lower body mass index (BMI).
In a diet study, 35 obese women with type 2 diabetes took 8 grams of conjugated linoleic acid (CLA) or safflower oil—both are omega-6 fatty acids-—per day while keeping their diet and exercise routines the same. After 16 weeks, those in the CLA group had lower BMI and less body fat. Those in the safflower oil group had lower blood sugar levels on an empty stomach, less body fat, and more lean muscle tissue. Doctors noted that omega-6s must come from diet, and that the American Heart Association recently recommended eating omega-6 fats for heart health.
Doctors in a vitamin D study measured levels of vitamin D and signs of cardiovascular disease, including metabolic syndrome, in about 250 men and women aged at least 18. About 30 percent of those with the lowest vitamin D levels had metabolic syndrome compared to 10 percent for those with the highest vitamin D. People with more vitamin D also had lower BMI and waist size, and lower levels of triglycerides. In what researchers said was the most notable finding, as vitamin D levels increased, levels of HDL-C, the good cholesterol, also rose, cutting the chances of coronary heart disease significantly.
Reference: American Journal of Epidemiology; 2009, Vol. 170, No. 4, 464-71
Easing Knee Pain
Nutrients eased symptoms of osteoarthritis
Vitamin D preserved knee cartilage and hyaluronic acid, glucosamine, chondroitin, and quercetin eased pain in osteoarthritis, three new studies reveal.
Doctors in a vitamin D study measured knee cartilage and vitamin D levels in about 350 men and women, average age 61, and followed up three years later. Those with sufficient vitamin D levels at the start and end of the study had lost 1.5 percent less knee cartilage per year and had less pain than those who were deficient in vitamin D.
In a knee osteoarthritis (OA) study, doctors explained that hyaluronic acid (HA) occurs naturally in the body and is part of synovial fluid, the clear liquid that protects and lubricates joints and tendons, nourishes cartilage, and eases movement. Twenty men and women, aged at least 40, with knee OA, took an 80 mg HA supplement that contained 60 percent HA, per day, or a placebo. In order to qualify for the study, participants had to have knee pain for 15 of the last 30 days, and to have OA symptoms for at least six months. After eight weeks, compared to placebo, those in the HA group had less pain, better movement, improved quality of life, and also had needed to take about half the amount of the pain reliever acetaminophen.
In another OA study, 46 men and women with OA of the knee took 1,200 mg of glucosamine, 90 mg of chondroitin, and 45 mg of quercetin per day. After three months, researchers found that the quality of the synovial fluid had improved, and that all participants had less pain and could walk, climb stairs, and perform other daily physical tasks better.
Reference: Arthritis & Rheumatism; 2009, Vol. 60, No. 5, 1381-9
Nutrients Improve Speech and Autism Symptoms
Doctors discover a new speech-autism-allergy connection
Vitamin E and omega-3s dramatically improved symptoms of a speech disorder and autism in a groundbreaking new study.
There is a speech disorder called verbal apraxia in which people can’t easily plan the facial movements for proper speech. The disorder begins in the brain, where nerve cells that control speech are impaired and unable to translate the intention to speak into the proper muscle movements.
Doctors in a brain and speech study explained that vitamin E and omega-3 fatty acids protect these speech-control nerves, and have discovered that some people with verbal apraxia—common in autism—have symptoms similar to vitamin E deficiency. Researchers said that without enough vitamin E, fatty acids in cell membranes oxidize prematurely, leading to impaired nerve cells.
About 200 children with verbal apraxia took 800 IU of vitamin E plus 280 mg to 840 mg of docosahexaenoic acid (DHA) and 695 mg to 2,085 mg of eicosapentaenoic acid (EPA) per day. After taking the vitamin E and omega-3s, nearly all (97 percent) of families reported the children had dramatically improved speech, imitation, coordination, eye contact, behavior, and touch and pain sensation. Researchers said the benefits from taking vitamin E and omega-3s exceeded those from speech therapy alone.
In a subgroup of children that tended to have autism, scientists also discovered that the apraxia is part of a syndrome that includes low levels of carnitine and zinc, deficiency in vitamin D, poor absorption of nutrients, food allergies, and gluten sensitivity. The doctors noted a recent study in Pediatrics that found children born to mothers with celiac disease were more than three times as likely to have autism, and that the findings from the current study add credibility to recent reports that some autistic children with apraxia improve on gluten-free diets.
Reference: Alternative Therapies in Health and Medicine; 2009, Vol. 15, No. 4, 34-43
Kids Need More Vitamin D
Kids need vitamin D for stronger bones, better blood pressure, lower cholesterol, healthier hearts, and normal metabolism, and are often deficient, in two new studies.
In a vitamin D and heart health study, researchers measured vitamin D levels and factors for cardiovascular problems in a nationally representative group of about 6,300 children, aged one to 21. About 9 percent of the kids—which would represent 8 million kids nationwide—were deficient in vitamin D, and 61 percent—representing another 51 million more—had too little vitamin D; 70 percent of all kids.
Vitamin D was most often low in kids who were older, female, obese, African- or Mexican-American, or who drank milk less than once per week, or watched TV, played video games, or used computers for more than four hours per day. Doctors said the findings mean these children are more likely to develop high blood pressure and heart disease.
Kids with low or deficient vitamin D had signs of weaker bones, higher blood pressure, lower calcium levels, and lower levels of HDL, the good cholesterol, all key factors in heart disease, doctors said. Kids in the study who took vitamin D supplements, usually 400 IU per day, were more likely to have adequate vitamin D levels, but only 4 percent overall took supplements. “We expected the prevalence of vitamin D deficiency would be high, but the magnitude of the problem nationwide was shocking,” study authors said.
In a related study, doctors measured vitamin D and heart disease factors in about 3,600 non-pregnant adolescents without diagnosed diabetes. African-American children had insufficient vitamin D levels on average, followed by Mexican-Americans, whose levels were barely sufficient. Caucasian kids had low but adequate levels. Kids with the lowest vitamin D levels were most likely to have high blood pressure, high blood sugar, and low HDL, and were about four times as likely to have metabolic syndrome. Doctors urge parents to get kids outside more often.
Reference: Pediatrics; August, 2009, Electronic Pre-publication
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