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Eating fewer, regular-sized meals with higher amounts of lean protein can make one feel more full than eating smaller, more frequent meals, according to new research from Purdue University.
"We found that when eating high amounts of protein, men who were trying to lose weight felt fuller throughout the day; they also experienced a reduction in late-night desire to eat and had fewer thoughts of food," said Heather J. Leidy, an assistant professor of nutrition and exercise physiology at the University of Missouri who was a postdoctoral researcher at Purdue for this study.
"We also found that despite the common trend of eating smaller, more frequent meals, eating frequency had relatively no beneficial impact on appetite control. The larger meals led to reductions in appetite, and people felt full. We want to emphasize though that these three larger meals were restricted in calories and reflected appropriate portion sizes to be effective in weight loss."
The findings are reported in this month's issue of Obesity. This research was funded by the National Pork Board and the American Egg Board, and additional support was provided by the Purdue Ingestive Behavior Research Center and National Institutes of Health's Indiana Clinical and Translational Sciences Institute.
"Our advice for people trying to lose weight is to add a moderate amount of protein at three regular meals a day to help appetite control and the feeling of fullness," said Wayne W. Campbell, Purdue professor of foods and nutrition. "Egg and lean pork products are good sources for protein, and if they are incorporated at meals when people do not normally consume protein, such as at breakfast and lunch, they may prove to be a nice strategy to control weight; promote satiety, which is the feeling of being full; and retain lean tissue mass, which is essential for people as they age."
Leidy said men were studied because they tend to eat more meat and are not studied as often as women. Twenty-seven obese and overweight men were divided into a high-protein group and a normal-protein group. They all consumed a calorie-restricted diet for 12 weeks - which was 750 calories less than their normal diet - an average of about 2,400 calories per person. The amount of protein varied between each group.
The normal-protein diet was composed of 14 percent of energy from protein, 60 percent from carbohydrate and 26 percent from fat, and the high-protein diet had the same amount of fat but 25 percent of energy from protein and 49 percent from carbohydrate.
For example, the normal-protein group's main sources of protein at a breakfast would be sausage made from vegetable proteins. In comparison, the main source for the high-protein group would be sausage, also made from vegetable proteins, as well as an egg substitute and Canadian bacon. The high-protein diet specifically included 25 percent of total protein intake from pork and 15 percent from egg products. Both sources helped contribute the amino acids and nutrients people need daily, Campbell said. This amount of protein for the high-protein group was estimated at 200 calories per meal.
Another difference between the groups is that the normal-protein diet did not include proteins from flesh foods such as meat.
Beans, legumes and soy products also are high sources of protein, but they are not as prevalent in Americans' diets as dairy and meat products, Campbell said. About 40 percent of the protein Americans consume comes from meat products such as pork, chicken, beef and fish, and another 5 percent comes from eggs and egg products.
"The studies have not been done to show the superiority of these proteins with comparable quantities consumed," he said. "What our studies are showing is that by increasing protein in the diet with these food products, the benefits of higher protein intake are noticeable."
Eating frequency also was tested because it is a common belief that eating more frequent, smaller meals a day can lead to weight loss. One of the reasons for this belief is that older studies suggest people who are overweight and obese tend to eat fewer meals.
"As a result, the idea was that fewer, larger meals were contributing or encouraging overconsumption and resulting in obesity and that the people who were more successful with weight control were eating smaller, more frequent meals," Campbell said. "But our findings turn that on its head. There also seems to be a growing consensus that these other dietary habits may not be accurately reported because obese and overweight people tend to conceal how frequently and how much they eat."
Eating frequency was determined starting at week seven for three days. Participants consumed the same amount of calories but with a different distribution: three times a day by eating every five hours or six times a day eating every two hours. The large meals were about 750 calories each. The smaller meals consumed every two hours were estimated at about 375 calories each. Participants also recorded their feelings about hunger and feeling full on a time-stamped electronic device every waking hour.
"First, although we found that daily hunger, desire to eat and preoccupation with thoughts of food were not different between the normal- verses higher-protein groups, the higher-protein group experienced greater fullness through the day," Leidy said. "Second, we had more individuals struggle with complying with consuming six meals a day, specifically, of those in the study who were not compliant, 90 percent were specifically unable to follow the six-meal-a-day eating pattern. People told us anecdotally that they couldn't stop work to eat a meal, even if it was small."
It also is important to note that the more frequent meals were literally the main meals split in half, and the participants were not snacking, she said.
"The definition for a snack can vary, but it is usually accepted to be under 250 calories and between meals," Leidy said. "Unfortunately, many people easily exceed that today when they combine oversized soft drinks and large portion sizes."
This study also follows an acute clinical study conducted in a laboratory setting by the same researchers that was published in Obesity in September. In that study, they found that higher protein intake promotes satiety and challenged the concept that smaller, more frequent meals increases the feeling of fullness.
Other research by Leidy and Campbell have shown that restricted-calorie diets high in protein also help retain lean body mass as people lose weight, which is critical for older adults, Campbell said. However, a loss in bone density for postmenopausal women was linked to eating high protein from meat sources.
"Unfortunately, older people are not immune to the obesity epidemic, and they also are likely to lose muscle as they age," Campbell said. "The combination of overweight, over fat and under muscle is not a good combination for health or quality of life. One of the themes of our research group is to help adults successfully age, and we would like to evaluate the effectiveness of a higher-protein diet with these types of food in this age group while also monitoring key aspects of long-term health such as metabolic syndrome, which includes blood pressure and glucose and cholesterol levels."
Thursday, March 31, 2011
Wednesday, March 30, 2011
Eat candy without adverse health effects
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Good news for candy and chocolate lovers: they tend to weigh less, have lower body mass indices (BMI) and waist circumferences, and have decreased levels of risk factors for cardiovascular disease (CVD) and metabolic syndrome, according to a new study(1) published in Nutrition Research.
The findings are positive, but lead researcher Carol O'Neil, PhD, MPH, LDN, RD, Louisiana State University Agricultural Center, cautions it is all things in moderation. "We certainly don't want these results positioned as eating candy helps you to lose weight," she said. "This study adds to the evidence base that supports candy's role as an occasional treat within a healthy lifestyle."
The study examined the association of candy consumption (broken into three categories: total candy, chocolate or sugar) on total energy intake (calories), nutrient intake, diet quality, weight status, CVD risk factors and metabolic syndrome in more than 15,000 U.S. adults 19 years of age and older based on 1999-2004 National Health and Nutrition Examination Survey (NHANES) data.
Candy Consumers Successfully Navigate Calories In, Calories Out
Results of the study showed that while candy contributed modestly to caloric intake on days it was consumed, there was no association of total candy intake to increased weight/BMI -- suggesting that over time, consumers were able to balance longer-term caloric intake. This is an important finding, as the recently released 2010 Dietary Guidelines for Americans (DGA) emphasize the concept that calorie balance over time is the key to weight management.
"The DGAs devote a whole chapter to helping consumers understand the key principles of weight management: know how many calories your body needs, learn the calorie content of foods and beverages, and recognize the correlation between the two," said Roger A. Clemens, DrPH, University of Southern California, and 2010 Dietary Guidelines Advisory Committee member. "It's all about balance, moderation, variety in the diet and physical activity – and this study suggests some candy consumers may understand how to navigate the calorie equation."
Other findings include:
• Cardiovascular Risk Factors. Candy consumers were found to have a 14 percent decreased risk of elevated diastolic blood pressure and lower C-reactive protein (CRP) levels than non-candy consumers (CRP is a non-specific marker of general inflammation and one way to assess risk for cardiovascular, other chronic diseases as well as physical activity and stress.). For high-density lipoprotein cholesterol (HDL-C), chocolate candy consumers had better values of this "good" cholesterol, specifically a 19 percent decreased risk of a lower HDL-C.
• Metabolic Syndrome. Chocolate candy consumption was associated with a 15 percent reduced risk of metabolic syndrome – a group of risk factors linked to overweight and obesity that can lead to increased risk for heart disease, diabetes, and stroke.
• Diet Quality. Measured by the Healthy Eating Index 2005 (HEI-2005), the study found that diet quality was not affected by total candy or chocolate candy consumption when consumed within energy limits. While sugar candy consumers did have a lower HEI than non-consumers, the difference between the two was quite small.
Good news for candy and chocolate lovers: they tend to weigh less, have lower body mass indices (BMI) and waist circumferences, and have decreased levels of risk factors for cardiovascular disease (CVD) and metabolic syndrome, according to a new study(1) published in Nutrition Research.
The findings are positive, but lead researcher Carol O'Neil, PhD, MPH, LDN, RD, Louisiana State University Agricultural Center, cautions it is all things in moderation. "We certainly don't want these results positioned as eating candy helps you to lose weight," she said. "This study adds to the evidence base that supports candy's role as an occasional treat within a healthy lifestyle."
The study examined the association of candy consumption (broken into three categories: total candy, chocolate or sugar) on total energy intake (calories), nutrient intake, diet quality, weight status, CVD risk factors and metabolic syndrome in more than 15,000 U.S. adults 19 years of age and older based on 1999-2004 National Health and Nutrition Examination Survey (NHANES) data.
Candy Consumers Successfully Navigate Calories In, Calories Out
Results of the study showed that while candy contributed modestly to caloric intake on days it was consumed, there was no association of total candy intake to increased weight/BMI -- suggesting that over time, consumers were able to balance longer-term caloric intake. This is an important finding, as the recently released 2010 Dietary Guidelines for Americans (DGA) emphasize the concept that calorie balance over time is the key to weight management.
"The DGAs devote a whole chapter to helping consumers understand the key principles of weight management: know how many calories your body needs, learn the calorie content of foods and beverages, and recognize the correlation between the two," said Roger A. Clemens, DrPH, University of Southern California, and 2010 Dietary Guidelines Advisory Committee member. "It's all about balance, moderation, variety in the diet and physical activity – and this study suggests some candy consumers may understand how to navigate the calorie equation."
Other findings include:
• Cardiovascular Risk Factors. Candy consumers were found to have a 14 percent decreased risk of elevated diastolic blood pressure and lower C-reactive protein (CRP) levels than non-candy consumers (CRP is a non-specific marker of general inflammation and one way to assess risk for cardiovascular, other chronic diseases as well as physical activity and stress.). For high-density lipoprotein cholesterol (HDL-C), chocolate candy consumers had better values of this "good" cholesterol, specifically a 19 percent decreased risk of a lower HDL-C.
• Metabolic Syndrome. Chocolate candy consumption was associated with a 15 percent reduced risk of metabolic syndrome – a group of risk factors linked to overweight and obesity that can lead to increased risk for heart disease, diabetes, and stroke.
• Diet Quality. Measured by the Healthy Eating Index 2005 (HEI-2005), the study found that diet quality was not affected by total candy or chocolate candy consumption when consumed within energy limits. While sugar candy consumers did have a lower HEI than non-consumers, the difference between the two was quite small.
Tuesday, March 29, 2011
Jon's Health Tips - Latest Health Research
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This is driving me nuts. After my last report I went out and bought a lot of pecans. Now I have to go out and buy walnuts:
1. Walnuts are top nut for heart-healthy antioxidants
I'm going to keep eating lots of fish and taking fish-oil supplements:
2. High consumption of omega-3s reduces obesity-related disease risk
3.
Omega-3 Reduces Risk of Age-Related Macular Degeneration
The following have renewed my already strong commitment to oatmeal and apples:
4.
Fiber Intake Associated With Reduced Risk of Death
5.
High-fiber diets during early adult years may lower lifetime cardiovascular disease risk
6.
Scientists are reporting the first evidence that consumption of a healthful antioxidant substance in apples extends the average lifespan of test animals, and does so by 10 percent.
We all probably consume too much salt, so I can't wait for the weather to improve so I can get more exercise (and regain my old level of fitness):
7. Physical activity decreases salt's effect on blood pressure
Here's another reason for me to get physically fit:
8. Episodic physical activity & sexual activity = increased risk of heart attack
I feel better about eating my beloved deli meat and hotdogs (although I know the fat content still isn't good for me and only eat any of it once every 2 or 3 weeks or so) after reading about 9. this research and corresponding with the researcher:
I wrote to him asking about nitrites in the preserved meats, but he assured me they weren't so dangerous after all, which Wikipedia tends to confirm:
I have decided to replace most of my green tea consumption with white tea, after 10. compiling and reviewing recent research which mostly covers green tea, but seems to apply even more strongly to white tea:
Here's a pretty perfect description of my diet and new confirmation on how good it is for me:
11. Mediterranean diet: A heart-healthy plan for life
And more research on the effects of alcohol drives me to drink more:
12.Effects of alcohol on risk factors for cardiovascular disease
13.
Alcohol consumption helps stave off dementia
I'm not going to add a dose of safflower oil to my diet, but maybe I should:
14. Safflower oil each day might help keep heart disease at bay
This is driving me nuts. After my last report I went out and bought a lot of pecans. Now I have to go out and buy walnuts:
1. Walnuts are top nut for heart-healthy antioxidants
"Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts," said Joe Vinson, Ph.D., who did the analysis. "A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don't eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet."
Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free. Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.
I'm going to keep eating lots of fish and taking fish-oil supplements:
2. High consumption of omega-3s reduces obesity-related disease risk
3.
Omega-3 Reduces Risk of Age-Related Macular Degeneration
The following have renewed my already strong commitment to oatmeal and apples:
4.
Fiber Intake Associated With Reduced Risk of Death
Dietary fiber may be associated with a reduced risk of death from cardiovascular, infectious and respiratory diseases, as well as a reduced risk of death from any cause over a nine-year period, according to a report posted online February 14 that will be published in the June 14 print issue of Archives of Internal Medicine.
Fiber, the edible part of plants that resist digestion, has been hypothesized to lower risks of heart disease, some cancers, diabetes and obesity, according to background information in the article. It is known to assist with bowel movements, reduce blood cholesterol levels, improve blood glucose levels, lower blood pressure, promote weight loss and reduce inflammation and bind to potential cancer-causing agents to increase the likelihood they will be excreted by the body.
5.
High-fiber diets during early adult years may lower lifetime cardiovascular disease risk
A new study from Northwestern Medicine shows a high-fiber diet could be a critical heart-healthy lifestyle change young and middle-aged adults can make. The study found adults between 20 and 59 years old with the highest fiber intake had a significantly lower estimated lifetime risk for cardiovascular disease compared to those with the lowest fiber intake.
6.
Scientists are reporting the first evidence that consumption of a healthful antioxidant substance in apples extends the average lifespan of test animals, and does so by 10 percent.
We all probably consume too much salt, so I can't wait for the weather to improve so I can get more exercise (and regain my old level of fitness):
7. Physical activity decreases salt's effect on blood pressure
Here's another reason for me to get physically fit:
8. Episodic physical activity & sexual activity = increased risk of heart attack
Episodic physical activity and sexual activity are associated with an increase in the risk of heart attacks for a short window of time during and shortly after the activity. This association was less pronounced among persons with high levels of habitual physical activity.
I feel better about eating my beloved deli meat and hotdogs (although I know the fat content still isn't good for me and only eat any of it once every 2 or 3 weeks or so) after reading about 9. this research and corresponding with the researcher:
If given the choice between eating a hot dog or enjoying some rotisserie chicken, consider the hot dog. That's because hot dogs, as well as pepperoni and deli meats, are relatively free of carcinogenic compounds, according to Kansas State University research. But it's a not-so-happy ending for bacon and rotisserie chicken -- especially chicken skin -- because both have higher levels of cancerous material.
J. Scott Smith, professor of food chemistry, and a K-State research team have been looking at such ready-to-eat meat products to determine their levels of heterocyclic amines, or HCAs. These are carcinogenic compounds found in meat that is fried, grilled or cooked at high temperatures. Studies have shown that humans who consume large amounts of HCAs in meat products have increased risk of stomach, colon and breast cancers.
I wrote to him asking about nitrites in the preserved meats, but he assured me they weren't so dangerous after all, which Wikipedia tends to confirm:
A principal concern about sodium nitrite is the formation of carcinogenic nitrosamines in meats containing sodium nitrite when meat is charred or overcooked. Such carcinogenic nitrosamines can be formed from the reaction of nitrite with secondary amines under acidic conditions (such as occurs in the human stomach) as well as during the curing process used to preserve meats. Dietary sources of nitrosamines include US cured meats preserved with sodium nitrite as well as the dried salted fish eaten in Japan. In the 1920s, a significant change in US meat curing practices resulted in a 69% decrease in average nitrite content. This event preceded the beginning of a dramatic decline in gastric cancer mortality.[14] About 1970, it was found that ascorbic acid, an antioxidant, inhibits nitrosamine formation. Consequently, the addition of at least 550 ppm of ascorbic acid is required in meats manufactured in the United States.
I have decided to replace most of my green tea consumption with white tea, after 10. compiling and reviewing recent research which mostly covers green tea, but seems to apply even more strongly to white tea:
When discussing white tea vs green tea, it is important to realize that they both come from the same plant, the tea plant Camellia sinensis. The main difference between the two types of tea is that the white tea leaves are harvested at a younger age than the green tea leaves. They both undergo very little processing. White tea is not fermented at all, while green tea is partly fermented. By contrast, black tea is fully fermented. Because they are so gently treated, white tea and green tea retain their content of beneficial antioxidants.
However, studies have shown that the young, white tea leaves retain antioxidants in higher concentrations than green tea does. Studies have shown that white tea has a concentration of antioxidants that is three times higher than in green tea. Essentially, white tea contains the same concentrations of antioxidants as the young and fresh tea leaf buds that are still attached to the bush. This makes white tea the tea with the highest antioxidant content, which for many is the main reason for drinking white tea. For comparison, one cup of white tea contains approximately twelve (12) times as much antioxidants as fresh orange juice.
Here's a pretty perfect description of my diet and new confirmation on how good it is for me:
11. Mediterranean diet: A heart-healthy plan for life
The Mediterranean diet is a dietary pattern characterized by high consumption of monounsaturated fatty acids, primarily from olives and olive oils; daily consumption of fruits, vegetables, whole grain cereals, and low-fat dairy products; weekly consumption of fish, poultry, tree nuts, and legumes; a relatively low consumption of red meat; and a moderate daily consumption of alcohol, normally with meals.
The Mediterranean diet has been shown to be associated with decreased mortality from all causes, lower risk for cardiovascular disease, type 2 diabetes, obesity and some types of cancer. Additionally, it has a beneficial effect on abdominal obesity, lipids levels, glucose metabolism and blood pressure levels, which are also risk factors for the development of cardiovascular disease and diabetes. The antioxidant and anti-inflammatory effects of the Mediterranean diet as a whole, as well as the effects of the individual components of the diet, and especially olive oil, fruits and vegetables, whole grains and fish, also confer to the beneficial role of this pattern.
And more research on the effects of alcohol drives me to drink more:
12.Effects of alcohol on risk factors for cardiovascular disease
The findings described in this paper strengthen the case for a causal link between alcohol intake and a reduced risk of coronary heart disease, suggesting that the lower risk of heart disease observed among moderate drinkers is caused by the alcoholic beverage itself, and not by other associated lifestyle factors.
13.
Alcohol consumption helps stave off dementia
Light-to-moderate alcohol consumption may decrease the risk of cognitive decline or dementia.
I'm not going to add a dose of safflower oil to my diet, but maybe I should:
14. Safflower oil each day might help keep heart disease at bay
A daily dose of safflower oil, a common cooking oil, for 16 weeks can improve such health measures as good cholesterol, blood sugar, insulin sensitivity and inflammation in obese postmenopausal women who have Type 2 diabetes, according to new research. Safflower oil reduced abdominal fat and increased muscle tissue in this group of women after 16 weeks of daily supplementation. These new findings have led the chief researcher to suggest that a daily dose of safflower oil in the diet – about 1 2/3 teaspoons – is a safe way to help reduce cardiovascular disease risk.
Monday, March 28, 2011
Walnuts are top nut for heart-healthy antioxidants
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A new scientific study positions walnuts in the No. 1 slot among a family of foods that lay claim to being among Mother Nature's most nearly perfect packaged foods: Tree and ground nuts. In a report here today at the 241st National Meeting & Exposition of the American Chemical Society, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.
"Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts," said Joe Vinson, Ph.D., who did the analysis. "A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don't eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet."
Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free. Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.
Despite all the previous research, scientists until now had not compared both the amount and quality of antioxidants found in different nuts, Vinson said. He filled that knowledge gap by analyzing antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.
Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.
"There's another advantage in choosing walnuts as a source of antioxidants," said Vinson, who is with the University of Scranton in Pennsylvania. "The heat from roasting nuts generally reduces the quality of the antioxidants. People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants."
If nuts are so healthful and nutritious, why don't people eat more? Vinson's research shows, for instance, that nuts account for barely 8 percent of the daily antioxidants in the average person's diet. Many people, he said, may not be aware that nuts are such a healthful food. Others may be concerned about gaining weight from a food so high in fat and calories. But he points out that nuts contain healthful polyunsaturated and monosaturated fats rather than artery-clogging saturated fat. As for the calories, eating nuts does not appear to cause weight gain and even makes people feel full and less likely to overeat. In a 2009 U. S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity. Still, consumers should keep the portion size small. Vinson said it takes only about 7 walnuts a day, for instance, to get the potential health benefits uncovered in previous studies.
A new scientific study positions walnuts in the No. 1 slot among a family of foods that lay claim to being among Mother Nature's most nearly perfect packaged foods: Tree and ground nuts. In a report here today at the 241st National Meeting & Exposition of the American Chemical Society, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.
"Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts," said Joe Vinson, Ph.D., who did the analysis. "A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don't eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet."
Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free. Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.
Despite all the previous research, scientists until now had not compared both the amount and quality of antioxidants found in different nuts, Vinson said. He filled that knowledge gap by analyzing antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.
Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.
"There's another advantage in choosing walnuts as a source of antioxidants," said Vinson, who is with the University of Scranton in Pennsylvania. "The heat from roasting nuts generally reduces the quality of the antioxidants. People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants."
If nuts are so healthful and nutritious, why don't people eat more? Vinson's research shows, for instance, that nuts account for barely 8 percent of the daily antioxidants in the average person's diet. Many people, he said, may not be aware that nuts are such a healthful food. Others may be concerned about gaining weight from a food so high in fat and calories. But he points out that nuts contain healthful polyunsaturated and monosaturated fats rather than artery-clogging saturated fat. As for the calories, eating nuts does not appear to cause weight gain and even makes people feel full and less likely to overeat. In a 2009 U. S. study, nut consumption was associated with a significantly lower risk of weight gain and obesity. Still, consumers should keep the portion size small. Vinson said it takes only about 7 walnuts a day, for instance, to get the potential health benefits uncovered in previous studies.
Friday, March 25, 2011
Living at high altitude reduces risk of dying from heart disease
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Low oxygen may spur genes to create blood vessels
In one of the most comprehensive studies of its kind, researchers at the University of Colorado School of Medicine in partnership with the Harvard School of Global Health have found that people living at higher altitudes have a lower chance of dying from ischemic heart disease and tend to live longer than others.
"If living in a lower oxygen environment such as in our Colorado mountains helps reduce the risk of dying from heart disease it could help us develop new clinical treatments for those conditions," said Benjamin Honigman, MD, professor of Emergency Medicine at the CU School of Medicine and director of the Altitude Medicine Clinic. "Lower oxygen levels turn on certain genes and we think those genes may change the way heart muscles function. They may also produce new blood vessels that create new highways for blood flow into the heart."
Another explanation, he said, could be that increased solar radiation at altitude helps the body better synthesize vitamin D which has also been shown to have beneficial effects on the heart and some kinds of cancer.
The study was recently published in the Journal of Epidemiology and Community Health.
At the same time, the research showed that altitudes above 4,900 feet were detrimental to those suffering from chronic obstructive pulmonary disease.
"Even modestly lower oxygen levels in people with already impaired breathing and gas exchange may exacerbate hypoxia and pulmonary hypertension [leading to death]," the study said.
Honigman, senior author of the study, along with researchers that included Robert Roach, PhD, director of the School of Medicine's Altitude Research Center, Deborah Thomas, PhD, a geographer at the University of Colorado Denver and Majid Ezzati of the Harvard School of Global Health, spent four years analyzing death certificates from every county in the U.S. They examined cause-of-death, socio-economic factors and other issues in their research.
They found that of the top 20 counties with the highest life expectancy, eleven for men and five for women were located in Colorado and Utah. And each county was at a mean elevation of 5,967 feet above sea level. The men lived between 75.8 and 78.2 years, while women ranged from 80.5 to 82.5 years.
Compared to those living near sea-level, the men lived 1.2 to 3.6 years longer and women 0.5 to 2.5 years more.
Despite these numbers, the study showed that when socio-economic factors, solar radiation, smoking and pulmonary disease were taken into account, the net effect of altitude on overall life expectancy was negligible.
Still, Honigman said, altitude seems to offer protection against heart disease deaths and may also play a role in cancer development.
Colorado, the highest state in the nation, is also the leanest state, the fittest state, has the fewest deaths from heart disease and a lower incidence of colon and lung cancer compared to others.
"We want to now look at these diseases in a more focused way so we can see the mechanisms behind hypoxia and why they affect the body the way they do," Honigman said. "This is a public health issue in Colorado and the mountain West. We have more than 700,000 people living at over 7,000 feet above sea level. Does living at altitude change the way a disease progresses? Does it have health effects that we should be investigating? Ultimately, we hope this research will help people lead healthier lives."
###
Low oxygen may spur genes to create blood vessels
In one of the most comprehensive studies of its kind, researchers at the University of Colorado School of Medicine in partnership with the Harvard School of Global Health have found that people living at higher altitudes have a lower chance of dying from ischemic heart disease and tend to live longer than others.
"If living in a lower oxygen environment such as in our Colorado mountains helps reduce the risk of dying from heart disease it could help us develop new clinical treatments for those conditions," said Benjamin Honigman, MD, professor of Emergency Medicine at the CU School of Medicine and director of the Altitude Medicine Clinic. "Lower oxygen levels turn on certain genes and we think those genes may change the way heart muscles function. They may also produce new blood vessels that create new highways for blood flow into the heart."
Another explanation, he said, could be that increased solar radiation at altitude helps the body better synthesize vitamin D which has also been shown to have beneficial effects on the heart and some kinds of cancer.
The study was recently published in the Journal of Epidemiology and Community Health.
At the same time, the research showed that altitudes above 4,900 feet were detrimental to those suffering from chronic obstructive pulmonary disease.
"Even modestly lower oxygen levels in people with already impaired breathing and gas exchange may exacerbate hypoxia and pulmonary hypertension [leading to death]," the study said.
Honigman, senior author of the study, along with researchers that included Robert Roach, PhD, director of the School of Medicine's Altitude Research Center, Deborah Thomas, PhD, a geographer at the University of Colorado Denver and Majid Ezzati of the Harvard School of Global Health, spent four years analyzing death certificates from every county in the U.S. They examined cause-of-death, socio-economic factors and other issues in their research.
They found that of the top 20 counties with the highest life expectancy, eleven for men and five for women were located in Colorado and Utah. And each county was at a mean elevation of 5,967 feet above sea level. The men lived between 75.8 and 78.2 years, while women ranged from 80.5 to 82.5 years.
Compared to those living near sea-level, the men lived 1.2 to 3.6 years longer and women 0.5 to 2.5 years more.
Despite these numbers, the study showed that when socio-economic factors, solar radiation, smoking and pulmonary disease were taken into account, the net effect of altitude on overall life expectancy was negligible.
Still, Honigman said, altitude seems to offer protection against heart disease deaths and may also play a role in cancer development.
Colorado, the highest state in the nation, is also the leanest state, the fittest state, has the fewest deaths from heart disease and a lower incidence of colon and lung cancer compared to others.
"We want to now look at these diseases in a more focused way so we can see the mechanisms behind hypoxia and why they affect the body the way they do," Honigman said. "This is a public health issue in Colorado and the mountain West. We have more than 700,000 people living at over 7,000 feet above sea level. Does living at altitude change the way a disease progresses? Does it have health effects that we should be investigating? Ultimately, we hope this research will help people lead healthier lives."
###
Thursday, March 24, 2011
High consumption of omega-3s reduces obesity-related disease risk
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Fish-rich diet linked to reduction in markers of chronic disease risk in overweight/obese people
A study of Yup'ik Eskimos in Alaska, who on average consume 20 times more omega-3 fats from fish than people in the lower 48 states, suggests that a high intake of these fats helps prevent obesity-related chronic diseases such as diabetes and heart disease.
The study, led by researchers at Fred Hutchinson Cancer Research Center and conducted in collaboration with the Center for Alaska Native Health Research at the University of Alaska-Fairbanks, was published online March 23 in the European Journal of Clinical Nutrition.
"Because Yup'ik Eskimos have a traditional diet that includes large amounts of fatty fish and have a prevalence of overweight or obesity that is similar to that of the general U.S. population, this offered a unique opportunity to study whether omega-3 fats change the association between obesity and chronic disease risk," said lead author Zeina Makhoul, Ph.D., a postdoctoral researcher in the Cancer Prevention Program of the Public Health Sciences Division at the Hutchinson Center.
The fats the researchers were interested in measuring were those found in salmon, sardines and other fatty fish: docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA.
Researchers analyzed data from a community-based study of 330 people living in the Yukon Kuskokwim Delta region of southwest Alaska, 70 percent of whom were overweight or obese. As expected, the researchers found that in participants with low blood levels of DHA and EPA, obesity strongly increased both blood triglycerides (a blood lipid abnormality) and C-reactive protein, or CRP (a measure of overall body inflammation). Elevated levels of triglycerides and CRP increase the risk of heart disease and, possibly, diabetes.
"These results mimic those found in populations living in the Lower 48 who have similarly low blood levels of EPA and DHA," said senior author Alan Kristal, Dr. P.H., a member of the Hutchinson Center's Public Health Sciences Division. "However, the new finding was that obesity did not increase these risk factors among study participants with high blood levels of omega-3 fats," he said.
"Interestingly, we found that obese persons with high blood levels of omega-3 fats had triglyceride and CRP concentrations that did not differ from those of normal-weight persons," Makhoul said. "It appeared that high intakes of omega-3-rich seafood protected Yup'ik Eskios from some of the harmful effects of obesity."
While Yup'ik Eskimos have overweight/obesity levels similar to those in the U.S. overall, their prevalence of type 2 diabetes is significantly lower – 3.3 percent versus 7.7 percent.
"While genetic, lifestyle and dietary factors may account for this difference," Makhoul said, "it is reasonable to ask, based on our findings, whether the lower prevalence of diabetes in this population might be attributed, at least in part, to their high consumption of omega-3-rich fish."
For the study, the participants provided blood samples and health information via in-person interviews and questionnaires. Diet was assessed by asking participants what they ate in the past 24 hours and asking them to keep a food log for three consecutive days. Height, weight, percent body fat, blood pressure and physical activity were also measured.
The median age of the participants was 45 and slightly more than half were female. The women were more likely than the men to be heavy, and body mass index (height-to-weight ratio) for all increased with age.
"Residents of Yup'ik villages joined this research because they were interested in their communities' health and were particularly concerned about the health effects of moving away from their traditional ways and adopting lifestyle patterns similar to those of residents in the lower 48 states," Makhoul said.
Based on these findings, should overweight and obese people concerned about their chronic disease risk start popping fish oil supplements or eat more fatty fish?
"There are good reasons to increase intake of fatty fish, such as the well-established association of fish intake with reduced heart disease risk," Makhoul said. "But we have learned from many other studies that nutritional supplementation at very high doses is more often harmful than helpful."
Before making a public health recommendation, the researchers said that a randomized clinical trial is needed to test whether increasing omega-3 fat intake significantly reduces the effects of obesity on inflammation and blood triglycerides.
"If the results of such a trial were positive, it would strongly suggest that omega-3 fats could help prevent obesity-related diseases such as heart disease and diabetes," she said.
Fish-rich diet linked to reduction in markers of chronic disease risk in overweight/obese people
A study of Yup'ik Eskimos in Alaska, who on average consume 20 times more omega-3 fats from fish than people in the lower 48 states, suggests that a high intake of these fats helps prevent obesity-related chronic diseases such as diabetes and heart disease.
The study, led by researchers at Fred Hutchinson Cancer Research Center and conducted in collaboration with the Center for Alaska Native Health Research at the University of Alaska-Fairbanks, was published online March 23 in the European Journal of Clinical Nutrition.
"Because Yup'ik Eskimos have a traditional diet that includes large amounts of fatty fish and have a prevalence of overweight or obesity that is similar to that of the general U.S. population, this offered a unique opportunity to study whether omega-3 fats change the association between obesity and chronic disease risk," said lead author Zeina Makhoul, Ph.D., a postdoctoral researcher in the Cancer Prevention Program of the Public Health Sciences Division at the Hutchinson Center.
The fats the researchers were interested in measuring were those found in salmon, sardines and other fatty fish: docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA.
Researchers analyzed data from a community-based study of 330 people living in the Yukon Kuskokwim Delta region of southwest Alaska, 70 percent of whom were overweight or obese. As expected, the researchers found that in participants with low blood levels of DHA and EPA, obesity strongly increased both blood triglycerides (a blood lipid abnormality) and C-reactive protein, or CRP (a measure of overall body inflammation). Elevated levels of triglycerides and CRP increase the risk of heart disease and, possibly, diabetes.
"These results mimic those found in populations living in the Lower 48 who have similarly low blood levels of EPA and DHA," said senior author Alan Kristal, Dr. P.H., a member of the Hutchinson Center's Public Health Sciences Division. "However, the new finding was that obesity did not increase these risk factors among study participants with high blood levels of omega-3 fats," he said.
"Interestingly, we found that obese persons with high blood levels of omega-3 fats had triglyceride and CRP concentrations that did not differ from those of normal-weight persons," Makhoul said. "It appeared that high intakes of omega-3-rich seafood protected Yup'ik Eskios from some of the harmful effects of obesity."
While Yup'ik Eskimos have overweight/obesity levels similar to those in the U.S. overall, their prevalence of type 2 diabetes is significantly lower – 3.3 percent versus 7.7 percent.
"While genetic, lifestyle and dietary factors may account for this difference," Makhoul said, "it is reasonable to ask, based on our findings, whether the lower prevalence of diabetes in this population might be attributed, at least in part, to their high consumption of omega-3-rich fish."
For the study, the participants provided blood samples and health information via in-person interviews and questionnaires. Diet was assessed by asking participants what they ate in the past 24 hours and asking them to keep a food log for three consecutive days. Height, weight, percent body fat, blood pressure and physical activity were also measured.
The median age of the participants was 45 and slightly more than half were female. The women were more likely than the men to be heavy, and body mass index (height-to-weight ratio) for all increased with age.
"Residents of Yup'ik villages joined this research because they were interested in their communities' health and were particularly concerned about the health effects of moving away from their traditional ways and adopting lifestyle patterns similar to those of residents in the lower 48 states," Makhoul said.
Based on these findings, should overweight and obese people concerned about their chronic disease risk start popping fish oil supplements or eat more fatty fish?
"There are good reasons to increase intake of fatty fish, such as the well-established association of fish intake with reduced heart disease risk," Makhoul said. "But we have learned from many other studies that nutritional supplementation at very high doses is more often harmful than helpful."
Before making a public health recommendation, the researchers said that a randomized clinical trial is needed to test whether increasing omega-3 fat intake significantly reduces the effects of obesity on inflammation and blood triglycerides.
"If the results of such a trial were positive, it would strongly suggest that omega-3 fats could help prevent obesity-related diseases such as heart disease and diabetes," she said.
Fiber Intake Associated With Reduced Risk of Death
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Dietary fiber may be associated with a reduced risk of death from cardiovascular, infectious and respiratory diseases, as well as a reduced risk of death from any cause over a nine-year period, according to a report posted online February 14 that will be published in the June 14 print issue of Archives of Internal Medicine.
Fiber, the edible part of plants that resist digestion, has been hypothesized to lower risks of heart disease, some cancers, diabetes and obesity, according to background information in the article. It is known to assist with bowel movements, reduce blood cholesterol levels, improve blood glucose levels, lower blood pressure, promote weight loss and reduce inflammation and bind to potential cancer-causing agents to increase the likelihood they will be excreted by the body.
Yikyung Park, Sc.D., of the National Cancer Institute, Rockville, Md., and colleagues analyzed data from 219,123 men and 168,999 women in the National Institutes of Health-AARP Diet and Health Study. Participants completed a food frequency questionnaire at the beginning of the study in 1995 and 1996. Causes of death were determined by linking study records to national registries.
Participants' fiber intake ranged from 13 to 29 grams per day in men and from 11 to 26 grams per day in women. Over an average of nine years of follow-up, 20,126 men and 11,330 women died. Fiber intake was associated with a significantly decreased risk of total death in both men and women -- the one-fifth of men and women consuming the most fiber (29.4 grams per day for men and 25.8 grams for women) were 22 percent less likely to die than those consuming the least (12.6 grams per day for men and 10.8 grams for women).
The risk of cardiovascular, infectious and respiratory diseases was reduced by 24 percent to 56 percent in men and 34 percent to 59 percent in women with high fiber intakes. Dietary fiber from grains, but not from other sources such as fruits, was associated with reduced risks of total, cardiovascular, cancer and respiratory disease deaths in men and women.
"The findings remained robust when we corrected for dietary intake measurement error using calibration study data; in fact, the association was even stronger with measurement error correction," the authors write.
"The current Dietary Guidelines for Americans recommend choosing fiber-rich fruits, vegetables and whole grains frequently and consuming 14 grams per 1,000 calories of dietary fiber," the authors conclude. "A diet rich in dietary fiber from whole plant foods may provide significant health benefits.
Dietary fiber may be associated with a reduced risk of death from cardiovascular, infectious and respiratory diseases, as well as a reduced risk of death from any cause over a nine-year period, according to a report posted online February 14 that will be published in the June 14 print issue of Archives of Internal Medicine.
Fiber, the edible part of plants that resist digestion, has been hypothesized to lower risks of heart disease, some cancers, diabetes and obesity, according to background information in the article. It is known to assist with bowel movements, reduce blood cholesterol levels, improve blood glucose levels, lower blood pressure, promote weight loss and reduce inflammation and bind to potential cancer-causing agents to increase the likelihood they will be excreted by the body.
Yikyung Park, Sc.D., of the National Cancer Institute, Rockville, Md., and colleagues analyzed data from 219,123 men and 168,999 women in the National Institutes of Health-AARP Diet and Health Study. Participants completed a food frequency questionnaire at the beginning of the study in 1995 and 1996. Causes of death were determined by linking study records to national registries.
Participants' fiber intake ranged from 13 to 29 grams per day in men and from 11 to 26 grams per day in women. Over an average of nine years of follow-up, 20,126 men and 11,330 women died. Fiber intake was associated with a significantly decreased risk of total death in both men and women -- the one-fifth of men and women consuming the most fiber (29.4 grams per day for men and 25.8 grams for women) were 22 percent less likely to die than those consuming the least (12.6 grams per day for men and 10.8 grams for women).
The risk of cardiovascular, infectious and respiratory diseases was reduced by 24 percent to 56 percent in men and 34 percent to 59 percent in women with high fiber intakes. Dietary fiber from grains, but not from other sources such as fruits, was associated with reduced risks of total, cardiovascular, cancer and respiratory disease deaths in men and women.
"The findings remained robust when we corrected for dietary intake measurement error using calibration study data; in fact, the association was even stronger with measurement error correction," the authors write.
"The current Dietary Guidelines for Americans recommend choosing fiber-rich fruits, vegetables and whole grains frequently and consuming 14 grams per 1,000 calories of dietary fiber," the authors conclude. "A diet rich in dietary fiber from whole plant foods may provide significant health benefits.
Wednesday, March 23, 2011
Load Up on Fiber Now, Avoid Heart Disease Later
High-fiber diets during early adult years may lower lifetime cardiovascular disease risk
A new study from Northwestern Medicine shows a high-fiber diet could be a critical heart-healthy lifestyle change young and middle-aged adults can make. The study found adults between 20 and 59 years old with the highest fiber intake had a significantly lower estimated lifetime risk for cardiovascular disease compared to those with the lowest fiber intake.
The study will be presented March 23 at the American Heart Association’s Nutrition, Physical Activity and Metabolism/Cardiovascular Disease Epidemiology and Prevention Scientific Sessions 2011 in Atlanta, Ga. This is the first known study to show the influence of fiber consumption on the lifetime risk for cardiovascular disease.
“It’s long been known that high-fiber diets can help people lose weight, lower cholesterol and improve hypertension,” said Donald M. Lloyd-Jones, M.D., corresponding author of the study and chair of the department of preventive medicine at Northwestern University Feinberg School of Medicine and a cardiologist at Northwestern Memorial Hospital. “The results of this study make a lot of sense because weight, cholesterol and hypertension are major determinants of your long-term risk for cardiovascular disease.”
A high-fiber diet falls into the American Heart Association’s recommendation of 25 grams of dietary fiber or more a day. Lloyd-Jones said you should strive to get this daily fiber intake from whole foods, not processed fiber bars, supplements and drinks.
“A processed food may be high in fiber, but it also tends to be pretty high in sodium and likely higher in calories than an apple, for example, which provides the same amount of fiber,” Lloyd-Jones said.
For the study, Hongyan Ning, M.D., lead author and a statistical analyst in the department of preventive medicine at Feinberg, examined data from the National Health and Nutrition Examination Survey, a nationally representative sample of about 11,000 adults.
Ning considered diet, blood pressure, total cholesterol, smoking status and history of diabetes in survey participants and then used a formula to predict lifetime risk for cardiovascular disease.
“The results are pretty amazing,” Ning said. “Younger (20 to 39 years) and middle-aged (40 to 59 years) adults with the highest fiber intake, compared to those with the lowest fiber intake, showed a statistically significant lower lifetime risk for cardiovascular disease.”
In adults 60 to 79 years, dietary fiber intake was not significantly associated with a reduction in lifetime risk of cardiovascular disease. It’s possible that the beneficial effect of dietary fiber may require a long period of time to achieve, and older adults may have already developed significant risk for heart disease before starting a high-fiber diet, Ning said.
As for young and middle-aged adults, now is the time to start making fiber a big part of your daily diet, Ning said.
“The study suggests that starting a high-fiber diet now may help improve your long-term risk,” Ning said.
Physical activity decreases salt's effect on blood pressure
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The more physically active you are, the less your blood pressure rises in response to a high-salt diet, researchers reported at the American Heart Association's Nutrition, Physical Activity and Metabolism/Cardiovascular Disease Epidemiology and Prevention 2011 Scientific Sessions.
"Patients should be advised to increase their physical activity and eat less sodium," said Casey M. Rebholz, M.P.H., lead author of the study and a medical student at the Tulane School of Medicine and doctoral student at the Tulane University School of Public Health & Tropical Medicine in New Orleans. "Restricting sodium is particularly important in lowering blood pressure among more sedentary people."
Investigators compared study participants' blood pressure on two one-week diets, one low in sodium (3,000 mg/day) and the other high in sodium (18,000 mg/day).
The American Heart Association recommends consuming less than 1,500 mg/day of sodium.
If a person's average systolic blood pressure (the top number in the reading, measured when the heart is contracting) increased 5 percent or more from the low-sodium to the high-sodium regimen, the researchers labeled them as high salt-sensitive.
Based on physical activity questionnaires, researchers divided participants into four groups ranging from very active to quite sedentary.
The average increases in systolic blood pressure after switching from low to high sodium, adjusted for age and gender, were:
5.27 mm Hg in the least active group
5.07 mm Hg in the next-to-lowest activity group
4.93 mm Hg in the next to highest activity group
3.88 mm Hg in the most active group
Compared with the sedentary group, the odds of being salt-sensitive, adjusted for age and gender, fell:
10 percent in the next-to-lowest activity group
17 percent in the next-to-highest activity group
38 percent in the most active group
"In all the analyses we found a dose-response relationship with the more activity, the better," Rebholz said.
The participants were 1,906 Han Chinese adults (average age 38) in the Genetic Epidemiology Network of Salt Sensitivity (GenSalt), a large project to identify genetic and environmental factors contributing to salt sensitivity. Siblings and their parents were invited to become involved in GenSalt if at least one sibling had pre-hypertension (blood pressure between 120/80 and 139/89 mm Hg) or stage-1 hypertension (between 140/90 and 159/99 mm Hg). No one was on blood pressure medication during the study.
The GenSalt project is located in rural China because the homogeneous population makes it more likely that genes influential to blood pressure control will be identified.
"The study needs to be repeated, but I suspect that the relationship between physical activity and salt-sensitivity will apply to other populations," Rebholz said.
The more physically active you are, the less your blood pressure rises in response to a high-salt diet, researchers reported at the American Heart Association's Nutrition, Physical Activity and Metabolism/Cardiovascular Disease Epidemiology and Prevention 2011 Scientific Sessions.
"Patients should be advised to increase their physical activity and eat less sodium," said Casey M. Rebholz, M.P.H., lead author of the study and a medical student at the Tulane School of Medicine and doctoral student at the Tulane University School of Public Health & Tropical Medicine in New Orleans. "Restricting sodium is particularly important in lowering blood pressure among more sedentary people."
Investigators compared study participants' blood pressure on two one-week diets, one low in sodium (3,000 mg/day) and the other high in sodium (18,000 mg/day).
The American Heart Association recommends consuming less than 1,500 mg/day of sodium.
If a person's average systolic blood pressure (the top number in the reading, measured when the heart is contracting) increased 5 percent or more from the low-sodium to the high-sodium regimen, the researchers labeled them as high salt-sensitive.
Based on physical activity questionnaires, researchers divided participants into four groups ranging from very active to quite sedentary.
The average increases in systolic blood pressure after switching from low to high sodium, adjusted for age and gender, were:
5.27 mm Hg in the least active group
5.07 mm Hg in the next-to-lowest activity group
4.93 mm Hg in the next to highest activity group
3.88 mm Hg in the most active group
Compared with the sedentary group, the odds of being salt-sensitive, adjusted for age and gender, fell:
10 percent in the next-to-lowest activity group
17 percent in the next-to-highest activity group
38 percent in the most active group
"In all the analyses we found a dose-response relationship with the more activity, the better," Rebholz said.
The participants were 1,906 Han Chinese adults (average age 38) in the Genetic Epidemiology Network of Salt Sensitivity (GenSalt), a large project to identify genetic and environmental factors contributing to salt sensitivity. Siblings and their parents were invited to become involved in GenSalt if at least one sibling had pre-hypertension (blood pressure between 120/80 and 139/89 mm Hg) or stage-1 hypertension (between 140/90 and 159/99 mm Hg). No one was on blood pressure medication during the study.
The GenSalt project is located in rural China because the homogeneous population makes it more likely that genes influential to blood pressure control will be identified.
"The study needs to be repeated, but I suspect that the relationship between physical activity and salt-sensitivity will apply to other populations," Rebholz said.
Episodic physical activity & sexual activity = increased risk of heart attack
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Episodic physical activity and sexual activity are associated with an increase in the risk of heart attacks for a short window of time during and shortly after the activity. This association was less pronounced among persons with high levels of habitual physical activity.
Full report
Episodic physical activity and sexual activity are associated with an increase in the risk of heart attacks for a short window of time during and shortly after the activity. This association was less pronounced among persons with high levels of habitual physical activity.
Full report
Tuesday, March 22, 2011
MOST READY-TO-EAT MEAT PRODUCTS: FEW HCAs- CANCEROUS COMPOUNDS
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Note: This press release ignores other cancer risks in hot dogs and all preserved meats: nitrites.
Update - from Wkipedia:
If given the choice between eating a hot dog or enjoying some rotisserie chicken, consider the hot dog.
That's because hot dogs, as well as pepperoni and deli meats, are relatively free of carcinogenic compounds, according to Kansas State University research. But it's a not-so-happy ending for bacon and rotisserie chicken -- especially chicken skin -- because both have higher levels of cancerous material.
J. Scott Smith, professor of food chemistry, and a K-State research team have been looking at such ready-to-eat meat products to determine their levels of heterocyclic amines, or HCAs. These are carcinogenic compounds found in meat that is fried, grilled or cooked at high temperatures. Studies have shown that humans who consume large amounts of HCAs in meat products have increased risk of stomach, colon and breast cancers.
Ready-to-eat meat products are meat or poultry products that come in edible forms and don't need additional preparation or cooking. Smith has already researched HCA levels in cooked meat and found that adding certain spices and marinades before cooking can reduce HCA content in the meat.
The ready-to-eat product project was a collaboration with several other K-State researchers, including Terry Houser, assistant professor of meat science; Melvin Hunt, professor of animal sciences and industry; Kanithaporn Puangsombat, December 2010 doctoral graduate in food science, Bangkok, Thailand; and Priyadarshini Gadgil, a K-State graduate who now works as a research scientist at the U.S. Department of Agriculture Center for Grain and Animal Health Research in Manhattan. Their research appears in a recent issue of Meat Science, the journal of the American Meat Science Association.
The study focuses on eight types of ready-to-eat meat products: beef hot dogs, beef-pork-turkey hot dogs, deli roast beef, deli ham, deli turkey, fully cooked bacon, pepperoni and rotisserie chicken.
"These are the most common types of ready-to-eat products, and their use has increased in recent years because of convenience," Smith said. "For this research, we took each of these products and prepared them as a consumer would."
The researchers heated up the hot dogs and bacon in a microwave, cooked the pepperoni on a pizza either in the oven or a microwave and used the chicken and deli meat as obtained. After doing so, they studied the meat to determine whether it contained five different types of HCAs according to nanograms per gram, ng/g.
Pepperoni had the least HCA content, 0.05 ng/g, followed by hot dogs and deli meat, 0.5 ng/g). Such amounts are low, and the researchers concluded that consuming such ready-to-eat meat products contributes very little to HCA intake.
Fully cooked bacon, with 1.1 ng/g, and rotisserie chicken meat, with 1.9 ng/g, contained all five types of HCAs tested. Rotisserie chicken skin had significantly higher HCA levels, with 16.3 ng/g. This is because chicken skin contains more fat and protein and less moisture, and HCA levels tend to increase as moisture decreases, Smith said.
"Based on this research, HCA consumption can be reduced by not eating chicken skin," he said.
The reasons for lower HCA content in some of the other ready-to-eat products may be because of the higher water content in the ready-to-eat products. More moisture prevents many HCAs from forming. Ready-to-eat products are often enhanced products, meaning they have a water solution with flavoring added to them.
"Hot dogs and deli meat may have low HCA levels because they are manufactured at low temperatures," Smith said. "The low HCA levels may also be from ingredients that are added to the meat and prevent HCAs from forming while the meat is cooking."
Smith's research was supported by the Cooperative State Research Education and Extension Service with the USDA, the American Meat Institute Foundation and the National Pork Board Checkoff.
Note: This press release ignores other cancer risks in hot dogs and all preserved meats: nitrites.
Update - from Wkipedia:
A principal concern about sodium nitrite is the formation of carcinogenic nitrosamines in meats containing sodium nitrite when meat is charred or overcooked. Such carcinogenic nitrosamines can be formed from the reaction of nitrite with secondary amines under acidic conditions (such as occurs in the human stomach) as well as during the curing process used to preserve meats. Dietary sources of nitrosamines include US cured meats preserved with sodium nitrite as well as the dried salted fish eaten in Japan. In the 1920s, a significant change in US meat curing practices resulted in a 69% decrease in average nitrite content. This event preceded the beginning of a dramatic decline in gastric cancer mortality.[14] About 1970, it was found that ascorbic acid (vitamin C), an antioxidant, inhibits nitrosamine formation.[15] Consequently, the addition of at least 550 ppm of ascorbic acid is required in meats manufactured in the United States. Manufacturers sometimes instead use erythorbic acid, a cheaper but equally effective isomer of ascorbic acid.
If given the choice between eating a hot dog or enjoying some rotisserie chicken, consider the hot dog.
That's because hot dogs, as well as pepperoni and deli meats, are relatively free of carcinogenic compounds, according to Kansas State University research. But it's a not-so-happy ending for bacon and rotisserie chicken -- especially chicken skin -- because both have higher levels of cancerous material.
J. Scott Smith, professor of food chemistry, and a K-State research team have been looking at such ready-to-eat meat products to determine their levels of heterocyclic amines, or HCAs. These are carcinogenic compounds found in meat that is fried, grilled or cooked at high temperatures. Studies have shown that humans who consume large amounts of HCAs in meat products have increased risk of stomach, colon and breast cancers.
Ready-to-eat meat products are meat or poultry products that come in edible forms and don't need additional preparation or cooking. Smith has already researched HCA levels in cooked meat and found that adding certain spices and marinades before cooking can reduce HCA content in the meat.
The ready-to-eat product project was a collaboration with several other K-State researchers, including Terry Houser, assistant professor of meat science; Melvin Hunt, professor of animal sciences and industry; Kanithaporn Puangsombat, December 2010 doctoral graduate in food science, Bangkok, Thailand; and Priyadarshini Gadgil, a K-State graduate who now works as a research scientist at the U.S. Department of Agriculture Center for Grain and Animal Health Research in Manhattan. Their research appears in a recent issue of Meat Science, the journal of the American Meat Science Association.
The study focuses on eight types of ready-to-eat meat products: beef hot dogs, beef-pork-turkey hot dogs, deli roast beef, deli ham, deli turkey, fully cooked bacon, pepperoni and rotisserie chicken.
"These are the most common types of ready-to-eat products, and their use has increased in recent years because of convenience," Smith said. "For this research, we took each of these products and prepared them as a consumer would."
The researchers heated up the hot dogs and bacon in a microwave, cooked the pepperoni on a pizza either in the oven or a microwave and used the chicken and deli meat as obtained. After doing so, they studied the meat to determine whether it contained five different types of HCAs according to nanograms per gram, ng/g.
Pepperoni had the least HCA content, 0.05 ng/g, followed by hot dogs and deli meat, 0.5 ng/g). Such amounts are low, and the researchers concluded that consuming such ready-to-eat meat products contributes very little to HCA intake.
Fully cooked bacon, with 1.1 ng/g, and rotisserie chicken meat, with 1.9 ng/g, contained all five types of HCAs tested. Rotisserie chicken skin had significantly higher HCA levels, with 16.3 ng/g. This is because chicken skin contains more fat and protein and less moisture, and HCA levels tend to increase as moisture decreases, Smith said.
"Based on this research, HCA consumption can be reduced by not eating chicken skin," he said.
The reasons for lower HCA content in some of the other ready-to-eat products may be because of the higher water content in the ready-to-eat products. More moisture prevents many HCAs from forming. Ready-to-eat products are often enhanced products, meaning they have a water solution with flavoring added to them.
"Hot dogs and deli meat may have low HCA levels because they are manufactured at low temperatures," Smith said. "The low HCA levels may also be from ingredients that are added to the meat and prevent HCAs from forming while the meat is cooking."
Smith's research was supported by the Cooperative State Research Education and Extension Service with the USDA, the American Meat Institute Foundation and the National Pork Board Checkoff.
Monday, March 21, 2011
Safflower oil each day might help keep heart disease at bay
Ω
A daily dose of safflower oil, a common cooking oil, for 16 weeks can improve such health measures as good cholesterol, blood sugar, insulin sensitivity and inflammation in obese postmenopausal women who have Type 2 diabetes, according to new research.
This finding comes about 18 months after the same researchers discovered that safflower oil reduced abdominal fat and increased muscle tissue in this group of women after 16 weeks of daily supplementation.
This combination of health measures that are improved by the safflower oil is associated with metabolic syndrome, a cluster of symptoms that can increase risk for cardiovascular disease and diabetes.
These new findings have led the chief researcher to suggest that a daily dose of safflower oil in the diet – about 1 2/3 teaspoons – is a safe way to help reduce cardiovascular disease risk.
"The women in the study didn't replace what was in their diet with safflower oil. They added it to what they were already doing. And that says to me that certain people need a little more of this type of good fat – particularly when they're obese women who already have diabetes," said Martha Belury, professor of human nutrition at Ohio State University and lead author of the study.
"I believe these findings suggest that people consciously make sure they get a serving of healthy oil in their diets each day– maybe an oil and vinegar dressing on a salad, or some oil for cooking. And this recommendation can be extended to everyone."
The research appears online and is scheduled for future print publication in the journal Clinical Nutrition.
Safflower oil contains linoleic acid, which is a PUFA -- a polyunsaturated fatty acid. Research dating back to the 1960s has suggested that these dietary oils from plant sources can help prevent heart disease, said Belury, who holds the Carol S. Kennedy professorship in nutrition. But attention to these fats has declined as omega-3 fish oils have gained popularity among consumers, she said.
"The health benefits of omega-3 PUFAs seem convincing, but I think there's also a place for omega-6 PUFAs. We've known for a long time that polyunsaturated oils are very beneficial for cardiovascular disease prevention, and these data we are adding now show that these oils can also help with other aspects of metabolic syndrome, including even glycemic control," Belury said. "We suspect it could be through a mechanism that is not yet identified."
In the first study, published in September 2009, Belury and colleagues had compared the effects of safflower oil and conjugated linoleic acid (CLA), a compound naturally found in some meat and dairy products, on obese postmenopausal women with Type 2 diabetes. CLA had a reputation from previous studies for contributing to weight loss. Safflower oil's association with reduced abdominal fat took the researchers by surprise.
For this current research, the scientists performed a secondary analysis of data collected from that clinical trial, applying a powerful statistical analysis to the results and also checking to see how long it took for any effects of the oils to appear in the women's health profiles. The scientists had taken blood samples every four weeks during the study to obtain these measures.
In almost all cases in this analysis, safflower oil supplementation improved metabolic measures while CLA did not show any effects for glycemic or lipid control. Sixteen weeks of CLA supplementation did reduce total body fat and lowered the women's body mass index (BMI), a common health measure of weight relative to height.
Several of the beneficial effects of safflower oil were evident after 16 weeks of supplementation. On average among all of the women tested, these included:
An increase in insulin sensitivity of about 2.7 percent as measured by a formula known as the quantitative insulin-sensitivity check index. Higher insulin sensitivity is important for the transfer of sugar, or glucose, from the blood into the tissues, where it is used for energy. Insulin resistance, or lowered insulin sensitivity, is the hallmark of Type 2 diabetes.
A small, but significant, .64 percent decrease in a blood protein called HbA1C, which is a marker of long-term presence of excess glucose in the blood.
A roughly 17.5 percent decrease in C-reactive protein, a protein in the blood that rises in the presence of inflammation. A growing body of research suggests that high levels of this protein increase the risk for a heart attack.
The researchers had documented in the previous study that safflower oil also lowered fasting blood sugar levels by between 11 and 19 points on average. Blood sugar is considered normal if it falls below 110 milligrams per deciliter; the women's average blood sugar levels ranged from 129 to 148 after 16 weeks of safflower oil supplementation.
Within 12 weeks, the safflower oil led to a 14 percent increase in HDL, or "good," cholesterol, as well as an increase in adiponectin, a hormone that regulates levels of blood sugar and fats and which influences insulin levels. Higher levels of adiponectin could be expected to increase the efficiency of dietary fat burning, Belury said.
People with metabolic syndrome generally have three or more of the following conditions: excess fat in the abdominal area, borderline or high blood pressure, cholesterol problems that foster plaque buildup in arteries, insulin resistance or glucose intolerance and a high level of triglycerides, a form of fat in the blood.
At the start of the study, the women were obese and had Type 2 diabetes, low HDL cholesterol and high levels of C-reactive protein and the HbA1c protein. Though in many cases their health measures were still high or low enough at the end of the study to leave them at increased risk for heart disease, Belury said the safflower oil could function as a complementary intervention in combination with medications used to control their disorders.
"We don't know the long-term effects of safflower oil from this study alone, but I certainly think it's possible that the risk for cardiovascular problems could be significantly decreased in this high-risk group if supplementation were continued," Belury said.
She noted that the total dose of dietary oils the women took between their normal diets and the safflower oil supplementation amounted to 9.8 percent of their daily calories – a level that falls within federal guidelines for vegetable oil consumption. The women had been instructed not to change their diets during the study, and self-reports of their food intake showed that their eating habits did not change while they were taking the supplements.
"A small change in eating behavior to alter the fatty acid content of the diet might improve metabolic measures in people already consuming what is considered to be an adequate amount of dietary linoleic acid," Belury said. "What is needed in our diet is PUFAs to help with cardiovascular disease, the No. 1 killer of men and women in this country."
A daily dose of safflower oil, a common cooking oil, for 16 weeks can improve such health measures as good cholesterol, blood sugar, insulin sensitivity and inflammation in obese postmenopausal women who have Type 2 diabetes, according to new research.
This finding comes about 18 months after the same researchers discovered that safflower oil reduced abdominal fat and increased muscle tissue in this group of women after 16 weeks of daily supplementation.
This combination of health measures that are improved by the safflower oil is associated with metabolic syndrome, a cluster of symptoms that can increase risk for cardiovascular disease and diabetes.
These new findings have led the chief researcher to suggest that a daily dose of safflower oil in the diet – about 1 2/3 teaspoons – is a safe way to help reduce cardiovascular disease risk.
"The women in the study didn't replace what was in their diet with safflower oil. They added it to what they were already doing. And that says to me that certain people need a little more of this type of good fat – particularly when they're obese women who already have diabetes," said Martha Belury, professor of human nutrition at Ohio State University and lead author of the study.
"I believe these findings suggest that people consciously make sure they get a serving of healthy oil in their diets each day– maybe an oil and vinegar dressing on a salad, or some oil for cooking. And this recommendation can be extended to everyone."
The research appears online and is scheduled for future print publication in the journal Clinical Nutrition.
Safflower oil contains linoleic acid, which is a PUFA -- a polyunsaturated fatty acid. Research dating back to the 1960s has suggested that these dietary oils from plant sources can help prevent heart disease, said Belury, who holds the Carol S. Kennedy professorship in nutrition. But attention to these fats has declined as omega-3 fish oils have gained popularity among consumers, she said.
"The health benefits of omega-3 PUFAs seem convincing, but I think there's also a place for omega-6 PUFAs. We've known for a long time that polyunsaturated oils are very beneficial for cardiovascular disease prevention, and these data we are adding now show that these oils can also help with other aspects of metabolic syndrome, including even glycemic control," Belury said. "We suspect it could be through a mechanism that is not yet identified."
In the first study, published in September 2009, Belury and colleagues had compared the effects of safflower oil and conjugated linoleic acid (CLA), a compound naturally found in some meat and dairy products, on obese postmenopausal women with Type 2 diabetes. CLA had a reputation from previous studies for contributing to weight loss. Safflower oil's association with reduced abdominal fat took the researchers by surprise.
For this current research, the scientists performed a secondary analysis of data collected from that clinical trial, applying a powerful statistical analysis to the results and also checking to see how long it took for any effects of the oils to appear in the women's health profiles. The scientists had taken blood samples every four weeks during the study to obtain these measures.
In almost all cases in this analysis, safflower oil supplementation improved metabolic measures while CLA did not show any effects for glycemic or lipid control. Sixteen weeks of CLA supplementation did reduce total body fat and lowered the women's body mass index (BMI), a common health measure of weight relative to height.
Several of the beneficial effects of safflower oil were evident after 16 weeks of supplementation. On average among all of the women tested, these included:
An increase in insulin sensitivity of about 2.7 percent as measured by a formula known as the quantitative insulin-sensitivity check index. Higher insulin sensitivity is important for the transfer of sugar, or glucose, from the blood into the tissues, where it is used for energy. Insulin resistance, or lowered insulin sensitivity, is the hallmark of Type 2 diabetes.
A small, but significant, .64 percent decrease in a blood protein called HbA1C, which is a marker of long-term presence of excess glucose in the blood.
A roughly 17.5 percent decrease in C-reactive protein, a protein in the blood that rises in the presence of inflammation. A growing body of research suggests that high levels of this protein increase the risk for a heart attack.
The researchers had documented in the previous study that safflower oil also lowered fasting blood sugar levels by between 11 and 19 points on average. Blood sugar is considered normal if it falls below 110 milligrams per deciliter; the women's average blood sugar levels ranged from 129 to 148 after 16 weeks of safflower oil supplementation.
Within 12 weeks, the safflower oil led to a 14 percent increase in HDL, or "good," cholesterol, as well as an increase in adiponectin, a hormone that regulates levels of blood sugar and fats and which influences insulin levels. Higher levels of adiponectin could be expected to increase the efficiency of dietary fat burning, Belury said.
People with metabolic syndrome generally have three or more of the following conditions: excess fat in the abdominal area, borderline or high blood pressure, cholesterol problems that foster plaque buildup in arteries, insulin resistance or glucose intolerance and a high level of triglycerides, a form of fat in the blood.
At the start of the study, the women were obese and had Type 2 diabetes, low HDL cholesterol and high levels of C-reactive protein and the HbA1c protein. Though in many cases their health measures were still high or low enough at the end of the study to leave them at increased risk for heart disease, Belury said the safflower oil could function as a complementary intervention in combination with medications used to control their disorders.
"We don't know the long-term effects of safflower oil from this study alone, but I certainly think it's possible that the risk for cardiovascular problems could be significantly decreased in this high-risk group if supplementation were continued," Belury said.
She noted that the total dose of dietary oils the women took between their normal diets and the safflower oil supplementation amounted to 9.8 percent of their daily calories – a level that falls within federal guidelines for vegetable oil consumption. The women had been instructed not to change their diets during the study, and self-reports of their food intake showed that their eating habits did not change while they were taking the supplements.
"A small change in eating behavior to alter the fatty acid content of the diet might improve metabolic measures in people already consuming what is considered to be an adequate amount of dietary linoleic acid," Belury said. "What is needed in our diet is PUFAs to help with cardiovascular disease, the No. 1 killer of men and women in this country."
Friday, March 18, 2011
Green & White Tea - Review
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White Tea vs. Green Tea
Regularly drinking green tea could protect against Alzheimer's and other forms of dementia
Coffee or tea: enjoy both in moderation for heart benefits
Green tea may help improve bone health
Green tea fights prostate cancer
White Tea Helps Weight Loss
Antioxidants in green tea may help reduce periodontal disease
Green, black tea can reduce stroke risk
Green tea may delay onset of type 1 diabetes
Drinking Tea May Offer Health Benefits
Green tea boosts production of detox enzymes, rendering cancerous chemicals harmless
Green Tea May Help Fight Rheumatoid Arthritis
Green tea may help prevent autoimmune diseases
Green tea may protect from inflamed bladder
Citrus Juice, Vitamin C Give Staying Power to Green Tea Antioxidants
Also see Green tea better with asorbic acid (lemon, etc.)
Green tea helps beat superbugs
Green tea may protect brain cells against Parkinson's disease
Milk eliminates cardiovascular health benefits of tea
Green Tea Shown to Possess Antitumor Effect in Breast Cancer
Some green tea negatives:
Drinking green tea interferes with some cancer and heart drugs.
Health Benefits of Green Tea May Decrease After Long Storage
Drinking very hot tea can increase the risk of throat cancer
White Tea vs. Green Tea
When discussing white tea vs green tea, it is important to realize that they both come from the same plant, the tea plant Camellia sinensis. The main difference between the two types of tea is that the white tea leaves are harvested at a younger age than the green tea leaves. They both undergo very little processing. White tea is not fermented at all, while green tea is partly fermented. By contrast, black tea is fully fermented. Because they are so gently treated, white tea and green tea retain their content of beneficial antioxidants.
However, studies have shown that the young, white tea leaves retain antioxidants in higher concentrations than green tea does. Studies have shown that white tea has a concentration of antioxidants that is three times higher than in green tea. Essentially, white tea contains the same concentrations of antioxidants as the young and fresh tea leaf buds that are still attached to the bush. This makes white tea the tea with the highest antioxidant content, which for many is the main reason for drinking white tea. For comparison, one cup of white tea contains approximately twelve (12) times as much antioxidants as fresh orange juice.
Regularly drinking green tea could protect against Alzheimer's and other forms of dementia
Coffee or tea: enjoy both in moderation for heart benefits
Drinking more than six cups of tea per day was associated with a 36 percent lower risk of heart disease compared to those who drank less than one cup of tea per day. Drinking three to six cups of tea per day was associated with a 45 percent reduced risk of death from heart disease, compared to consumption of less than one cup per day.
Green tea may help improve bone health
Researchers in Hong Kong are reporting new evidence that green tea — one of the most popular beverages consumed worldwide and now available as a dietary supplement — may help improve bone health. They found that the tea contains a group of chemicals that can stimulate bone formation and help slow its breakdown.
Green tea fights prostate cancer
According to results of a study published in Cancer Prevention Research, a journal of the American Association for Cancer Research, men with prostate cancer who consumed the active compounds in green tea demonstrated a significant reduction in serum markers predictive of prostate cancer progression.
White Tea Helps Weight Loss
Possible anti-obesity effects of white tea have been demonstrated in a series of experiments on human fat cells (adipocytes). Researchers have shown that an extract of the herbal brew effectively inhibits the generation of new adipocytes and stimulates fat mobilization from mature fat cells.
Antioxidants in green tea may help reduce periodontal disease
Researchers found that routine intake of green tea may also help promote healthy teeth and gums. The study analyzed the periodontal health of 940 men, and found that those who regularly drank green tea had superior periodontal health than subjects that consumed less green tea.
Green, black tea can reduce stroke risk
Drinking at least three cups of green or black tea a day can significantly reduce the risk of stroke, a new UCLA study has found. And the more you drink, the better your odds of staving off a stroke.
Green tea may delay onset of type 1 diabetes
A powerful antioxidant in green tea may prevent or delay the onset of type 1 diabetes, Medical College of Georgia researchers say. Researchers were testing EGCG, green tea's predominant antioxidant, in a laboratory mouse with type 1 diabetes and primary Sjogren's syndrome, which damages moisture-producing glands, causing dry mouth and eyes. "Our study focused on Sjogren's syndrome, so learning that EGCG also can prevent and delay insulin-dependent type 1 diabetes was a big surprise."
Drinking Tea May Offer Health Benefits
Cardiovascular: There’s some early evidence that regularly drinking green tea may reduce heart attack risk or atherosclerosis.
Bone and joint health: Green tea could be beneficial in reducing inflammation related to arthritis and slowing cartilage breakdown. Some early data indicate that regular tea consumption might improve bone mineral density in older women.
Memory: Older adults in Japan who drank green tea daily showed less risk of memory difficulty, compared with those who didn’t drink tea regularly.
Green tea boosts production of detox enzymes, rendering cancerous chemicals harmless
Concentrated chemicals derived from green tea dramatically boosted production of a group of key detoxification enzymes in people with low levels of these beneficial proteins, according to researchers at Arizona Cancer Center. These findings suggest that a green tea concentrate might help some people strengthen their metabolic defense against toxins capable of causing cancer.
Green Tea May Help Fight Rheumatoid Arthritis
A compound in green tea may provide therapeutic benefits to people with rheumatoid arthritis. Researchers found that the compound inhibited the production of several molecules in the immune system that contribute to inflammation and joint damage in people with rheumatoid arthritis. The compound from green tea also was found to suppress the inflammatory products in the connective tissue of people with rheumatoid arthritis.
Green tea may help prevent autoimmune diseases
Green tea may protect from inflamed bladder
Citrus Juice, Vitamin C Give Staying Power to Green Tea Antioxidants
Catechins (pronounced KA'-teh-kins), display health-promoting qualities and may be responsible for some of green tea's reported health benefits, like reduced risk of cancer, heart attack and stroke. The problem is that catechins are relatively unstable in non-acidic environments, such as the intestines, and less than 20 percent of the total remains after digestion. A study found that citrus juices enable more of green tea's unique antioxidants to remain after simulated digestion, making the pairing even healthier than previously thought. Lemon juice caused 80 percent of tea's catechins to remain, the study found. Following lemon, in terms of stabilizing power, were orange, lime and grapefruit juices.
Also see Green tea better with asorbic acid (lemon, etc.)
Green tea helps beat superbugs
The results surprised the researchers, showing that in almost every case and for all types of antibiotics tested, drinking green tea at the same time as taking the medicines seemed to reduce the bacteria’s drug resistance, even in superbug strains, and increase the action of the antibiotics. In some cases, even a low concentration of green tea was effective.
Green tea may protect brain cells against Parkinson's disease
Milk eliminates cardiovascular health benefits of tea
Green Tea Shown to Possess Antitumor Effect in Breast Cancer
Some green tea negatives:
Drinking green tea interferes with some cancer and heart drugs.
Health Benefits of Green Tea May Decrease After Long Storage
Drinking very hot tea can increase the risk of throat cancer
Omega-3 Reduces Risk of Age-Related Macular Degeneration
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Omega-3 Fatty Acid Intake Linked With Reduced Risk of Age-Related Macular Degeneration in Women
Regular consumption of fish and omega-3 fatty acids found in fish is associated with a significantly reduced risk of developing age-related macular degeneration in women, according to a report posted online that will appear in the June issue of Archives of Ophthalmology, one of the JAMA/Archives journals.
"An estimated nine million U.S. adults aged 40 years and older show signs of age-related macular degeneration (AMD)," the authors write as background information in the article. "An additional 7.3 million persons have early age-related macular degeneration, which is usually associated with moderate or no vision loss but does increase the risk of progression to advanced age-related macular degeneration."
Using the Women's Health Study, William G. Christen, Sc.D., of Brigham and Women's Hospital and Harvard Medical School, Boston, and colleagues collected data on 38,022 women who had not been diagnosed with age-related macular degeneration. Information on women's eating habits was obtained via questionnaire at the beginning of the study and included information on intake of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) [Omega-3 fatty acids found in fish], and arachidonic acid and linoleic acid (omega-6 fatty acids). During ten years of follow-up, additional questionnaires tracked the women's eye health, with specific focus on diagnosis of age-related macular degeneration.
Over the course of follow-up, 235 cases of age-related macular degeneration were reported. In analyses that adjusted for age and treatment assignment, women who consumed the most DHA compared with women who consumed the lowest amount had a 38 percent lower risk of developing age-related macular degeneration. Similar results were observed for higher intake of EPA and for higher consumption of both types of acid together.
Results for fish intake showed that consumption of one or more servings of fish per week, when compared to less than one per month, was associated with a 42 percent lower risk of age-related macular degeneration. "This lower risk appeared to be due primarily to consumption of canned tuna fish and dark-meat fish."
For omega-6 fatty acids, higher intake of linoleic acid but not arachidonic acid was associated with an increased risk of age-related macular degeneration, however this association was non-significant after adjustment for other risk factors and fats.
"In summary, these prospective data from a large population of women with no prior diagnosis of AMD indicate that regular consumption of DHA and EPA and fish significantly reduced the risk of incident AMD," the authors conclude.
Omega-3 Fatty Acid Intake Linked With Reduced Risk of Age-Related Macular Degeneration in Women
Regular consumption of fish and omega-3 fatty acids found in fish is associated with a significantly reduced risk of developing age-related macular degeneration in women, according to a report posted online that will appear in the June issue of Archives of Ophthalmology, one of the JAMA/Archives journals.
"An estimated nine million U.S. adults aged 40 years and older show signs of age-related macular degeneration (AMD)," the authors write as background information in the article. "An additional 7.3 million persons have early age-related macular degeneration, which is usually associated with moderate or no vision loss but does increase the risk of progression to advanced age-related macular degeneration."
Using the Women's Health Study, William G. Christen, Sc.D., of Brigham and Women's Hospital and Harvard Medical School, Boston, and colleagues collected data on 38,022 women who had not been diagnosed with age-related macular degeneration. Information on women's eating habits was obtained via questionnaire at the beginning of the study and included information on intake of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) [Omega-3 fatty acids found in fish], and arachidonic acid and linoleic acid (omega-6 fatty acids). During ten years of follow-up, additional questionnaires tracked the women's eye health, with specific focus on diagnosis of age-related macular degeneration.
Over the course of follow-up, 235 cases of age-related macular degeneration were reported. In analyses that adjusted for age and treatment assignment, women who consumed the most DHA compared with women who consumed the lowest amount had a 38 percent lower risk of developing age-related macular degeneration. Similar results were observed for higher intake of EPA and for higher consumption of both types of acid together.
Results for fish intake showed that consumption of one or more servings of fish per week, when compared to less than one per month, was associated with a 42 percent lower risk of age-related macular degeneration. "This lower risk appeared to be due primarily to consumption of canned tuna fish and dark-meat fish."
For omega-6 fatty acids, higher intake of linoleic acid but not arachidonic acid was associated with an increased risk of age-related macular degeneration, however this association was non-significant after adjustment for other risk factors and fats.
"In summary, these prospective data from a large population of women with no prior diagnosis of AMD indicate that regular consumption of DHA and EPA and fish significantly reduced the risk of incident AMD," the authors conclude.
Thursday, March 17, 2011
Does selenium prevent cancer?
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It may depend on which form people take
Scientists are reporting that the controversy surrounding whether selenium can fight cancer in humans might come down to which form of the essential micronutrient people take. It turns out that not all "seleniums" are the same — the researchers found that one type of selenium supplement may produce a possible cancer-preventing substance more efficiently than another form of selenium in human cancer cells. Their study appears in the ACS' journal Biochemistry.
Hugh Harris and colleagues note that although the Nutritional Prevention of Cancer clinical trial showed that selenium reduced the risk of cancer, a later study called the Selenium and Vitamin E Cancer Prevention Trial did not show a benefit. A major difference between the trials was the form of selenium that was used. To find out whether different types of selenium have different chemopreventive properties, the researchers studied how two forms—SeMet and MeSeCys—are processed in human lung cancer cells.
The researchers found that MeSeCys killed more lung cancer cells than SeMet did. Also, lung cancer cells treated with MeSeCys processed the selenium differently than than cells treated with SeMet. They say that these findings could explain why studies on the health benefits of selenium sometimes have conflicting results.
It may depend on which form people take
Scientists are reporting that the controversy surrounding whether selenium can fight cancer in humans might come down to which form of the essential micronutrient people take. It turns out that not all "seleniums" are the same — the researchers found that one type of selenium supplement may produce a possible cancer-preventing substance more efficiently than another form of selenium in human cancer cells. Their study appears in the ACS' journal Biochemistry.
Hugh Harris and colleagues note that although the Nutritional Prevention of Cancer clinical trial showed that selenium reduced the risk of cancer, a later study called the Selenium and Vitamin E Cancer Prevention Trial did not show a benefit. A major difference between the trials was the form of selenium that was used. To find out whether different types of selenium have different chemopreventive properties, the researchers studied how two forms—SeMet and MeSeCys—are processed in human lung cancer cells.
The researchers found that MeSeCys killed more lung cancer cells than SeMet did. Also, lung cancer cells treated with MeSeCys processed the selenium differently than than cells treated with SeMet. They say that these findings could explain why studies on the health benefits of selenium sometimes have conflicting results.
Tai chi beats back depression in the elderly,
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The numbers are, well, depressing: More than 2 million people age 65 and older suffer from depression, including 50 percent of those living in nursing homes. The suicide rate among white men over 85 is the highest in the country — six times the national rate.
And we're not getting any younger. In the next 35 years, the number of Americans over 65 will double and the number of those over 85 will triple.
So the question becomes, how to help elderly depressed individuals?
Researchers at UCLA turned to a gentle, Westernized version of tai chi chih, a 2,000-year-old Chinese martial art. When they combined a weekly tai chi exercise class with a standard depression treatment for a group of depressed elderly adults, they found greater improvement in the level of depression — along with improved quality of life, better memory and cognition, and more overall energy — than among a different group in which the standard treatment was paired with a weekly health education class.
The results of the study appear in the current online edition of the American Journal of Geriatric Psychiatry.
"This is the first study to demonstrate the benefits of tai chi in the management of late-life depression, and we were encouraged by the results," said first author Dr. Helen Lavretsky, a UCLA professor-in-residence of psychiatry. "We know that nearly two-thirds of elderly patients who seek treatment for their depression fail to achieve relief with a prescribed medication."
In the study, 112 adults age 60 or older with major depression were treated with the drug escitalopram, a standard antidepressant, for approximately four weeks. From among those participants, 73 who showed only partial improvement continued to receive the medication daily but were also randomly assigned to 10 weeks of either a tai chi class for two hours per week or a health education class for two hours per week.
All the participants were evaluated for their levels of depression, anxiety, resilience, health-related quality of life, cognition and immune system inflammation at the beginning of the study and again four months later.
The level of depression among each participant was assessed using a common diagnostic tool known as the Hamilton Rating Scale for Depression, which involves interviewing the individual. The questions are designed to gauge the severity of depression. A cut-off score of 10/11 is generally regarded as appropriate for the diagnosis of depression.
The researchers found that among the tai chi participants, 94 percent achieved a score of less than 10, with 65 percent achieving remission (a score of 6 or less). By comparison, among participants who received health education, 77 percent achieved scores of 10 or less, with 51 percent achieving remission.
While both groups showed improvement in the severity of depression, said Lavretsky, who directs UCLA's Late-Life Depression, Stress and Wellness Research Program, greater reductions were seen among those taking escitalopram and participating in tai chi, a form of exercise that is gentle enough for the elderly.
"Depression can lead to serious consequences, including greater morbidity, disability, mortality and increased cost of care," Lavretsky said. "This study shows that adding a mind-body exercise like tai chi that is widely available in the community can improve the outcomes of treating depression in older adults, who may also have other, co-existing medical conditions, or cognitive impairment.
"With tai chi," she said, "we may be able to treat these conditions without exposing them to additional medications."
The numbers are, well, depressing: More than 2 million people age 65 and older suffer from depression, including 50 percent of those living in nursing homes. The suicide rate among white men over 85 is the highest in the country — six times the national rate.
And we're not getting any younger. In the next 35 years, the number of Americans over 65 will double and the number of those over 85 will triple.
So the question becomes, how to help elderly depressed individuals?
Researchers at UCLA turned to a gentle, Westernized version of tai chi chih, a 2,000-year-old Chinese martial art. When they combined a weekly tai chi exercise class with a standard depression treatment for a group of depressed elderly adults, they found greater improvement in the level of depression — along with improved quality of life, better memory and cognition, and more overall energy — than among a different group in which the standard treatment was paired with a weekly health education class.
The results of the study appear in the current online edition of the American Journal of Geriatric Psychiatry.
"This is the first study to demonstrate the benefits of tai chi in the management of late-life depression, and we were encouraged by the results," said first author Dr. Helen Lavretsky, a UCLA professor-in-residence of psychiatry. "We know that nearly two-thirds of elderly patients who seek treatment for their depression fail to achieve relief with a prescribed medication."
In the study, 112 adults age 60 or older with major depression were treated with the drug escitalopram, a standard antidepressant, for approximately four weeks. From among those participants, 73 who showed only partial improvement continued to receive the medication daily but were also randomly assigned to 10 weeks of either a tai chi class for two hours per week or a health education class for two hours per week.
All the participants were evaluated for their levels of depression, anxiety, resilience, health-related quality of life, cognition and immune system inflammation at the beginning of the study and again four months later.
The level of depression among each participant was assessed using a common diagnostic tool known as the Hamilton Rating Scale for Depression, which involves interviewing the individual. The questions are designed to gauge the severity of depression. A cut-off score of 10/11 is generally regarded as appropriate for the diagnosis of depression.
The researchers found that among the tai chi participants, 94 percent achieved a score of less than 10, with 65 percent achieving remission (a score of 6 or less). By comparison, among participants who received health education, 77 percent achieved scores of 10 or less, with 51 percent achieving remission.
While both groups showed improvement in the severity of depression, said Lavretsky, who directs UCLA's Late-Life Depression, Stress and Wellness Research Program, greater reductions were seen among those taking escitalopram and participating in tai chi, a form of exercise that is gentle enough for the elderly.
"Depression can lead to serious consequences, including greater morbidity, disability, mortality and increased cost of care," Lavretsky said. "This study shows that adding a mind-body exercise like tai chi that is widely available in the community can improve the outcomes of treating depression in older adults, who may also have other, co-existing medical conditions, or cognitive impairment.
"With tai chi," she said, "we may be able to treat these conditions without exposing them to additional medications."
Gardening For Your Health
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Older adult gardeners report enhanced optimism, more physical activity, higher energy levels than nongardeners
Does gardening contribute to quality of life and increased wellness for older adults? Researchers from the Texas A&M and Texas State Universities asked these questions in a survey of people aged 50 and older. The survey revealed some compelling reasons for older adults to get themselves out in the garden.
Aime Sommerfeld, Jayne Zajicek, and Tina Waliczek designed a questionnaire to investigate older adult gardeners' and nongardeners' perceptions of personal life satisfaction and levels of physical activity. According to Sommerfeld, lead author of the study published in HortTechnology: "The primary focus of the study was to determine if gardening had a positive impact on perceptions of quality of life and levels of physical activity of older adults when compared with nongardeners".
A 2007 Administration on Aging report titled A Profile of Older Americans noted that one in every eight Americans is considered an "older adult" (65+ years). The older adult population is at greater risk for disease as a result of decreased levels of exercise and poor dietary and/or lifestyle choices; a combination of moderate physical activity and increased consumption of fruit and vegetables has been reported to dramatically reduce an adult's risk for many chronic diseases. "Gardening is one of the most popular home-based leisure activities in the United States and has been reported as the second most common leisure activity, after walking, of adults older than age 65 years", the researchers noted.
To find out more about the health and attitudes of older adult who garden, Sommerfeld and colleagues designed a survey based on the Life Satisfaction Inventory A (LSIA), a tool that measures five components of quality of life: ''zest for life,'' ''resolution and fortitude,'' ''congruence between desired and achieved goals,'' ''physical, psychological, and social self-concept,'' and ''optimism.'' Additional multiple choice questions were asked to determine respondents' level of physical activity, perceptions of overall health and well-being, as well as to gather demographic information. The survey was posted on a university homepage for one month. Responses were gathered from 298 participants who differentiated themselves as gardeners or nongardeners by responding positively or negatively to the simple question ''do you garden?''
The researchers found significant differences in overall life satisfaction scores, with gardeners receiving higher mean scores (indicating more positive results) on the LSIA. Sommerfeld, Zajicek, and Waliczek explained: "More than 84% of gardeners agreed with the statement, ''I have made plans for things I'll be doing a month or a year from now'' compared with only 68% of nongardeners." Significant differences between gardeners and nongardeners were also noted in the ''energy level'' statement, ''I feel old and somewhat tired''. Gardeners disagreed with the statement at a rate of 70.9%, whereas 57.3% of nongardeners disagreed with the statement.
Older adults who garden also reported a higher level of daily physical activity compared to nongardening respondents. Over three times as many nongardeners (14.71%) considered themselves to be "quite inactive.", while only 4.43% of gardener said the same. "Almost twice as many gardeners (38%) considered themselves to be "very active" compared with only 19.6% of nongardeners", noted the study.
More than 75% of gardeners who participated in the survey rated their health as either ''very good'' or ''excellent'. Gardeners also reported eating more fruit and vegetables because of their exposure to gardening. "These factors, in conjunction with higher physical activity, result in healthier lifestyles and increased quality of life", the researchers wrote.
The study presents strong evidence that gardening can be an effective way for older adults to increase life satisfaction while also increasing physical activity. "In a time when older adults are living longer and enjoying more free time, gardening offers the opportunity to fulfill needs created by changing lifestyles. Gardening provides participants with opportunities to reconnect with themselves through nature and a healthy activity to enhance their quality of life", Sommerfeld concluded.
The study also found that older adults who participate in gardening may be more likely to eat their veggies.
Studies have shown that poor nutrition is one of several factors responsible for mortality and morbidity in the elderly and is comparable to deaths caused from cigarette smoking. "Although older adults tend to report a higher intake of fruit and vegetables than other age groups, over half of the U.S. older population does not meet the recommendation of five daily servings of fruit and vegetables." They added that several previous research studies confirmed that gardening is one way to increase individuals' fruit and vegetable intake.
The objectives of the study were to examine and compare fruit and vegetable consumption of gardeners and nongardeners, and to investigate differences in fruit and vegetable consumption of long-term gardeners compared with newer gardeners. To collect the information, an online survey was posted on a web site for one month; 261 questionnaires were completed by adults aged 50 years and older.
"Our results support previous studies that indicated gardeners were more likely to consume vegetables when compared with nongardeners. Interestingly, these results were not found with regard to fruit consumption", stated Waliczek, corresponding author of the study. The responses also showed that the length of time an individual reported having participated in gardening activities seemed to have no relationship to the number of vegetables and fruits they reportedly consumed. "This suggests that gardening intervention programs late in life would be an effective method of boosting vegetable and fruit consumption in older adults."
The number of hours per week individuals spent gardening did not appear to be a factor in vegetable and fruit consumption; the researchers observed that this indicates that even older adults with limited time or abilities—those who spend less time gardening—may consume greater quantities of vegetables and fruits than their nongardening counterparts.
Finally, the survey results showed that a person's reason for gardening had no relationship with the quantity of vegetables and fruit consumed, implying that programs designed to encourage older adults to participate in gardening need not exclusively promote the health benefits derived from gardening, but may appeal to a range of personal motives.
Older adult gardeners report enhanced optimism, more physical activity, higher energy levels than nongardeners
Does gardening contribute to quality of life and increased wellness for older adults? Researchers from the Texas A&M and Texas State Universities asked these questions in a survey of people aged 50 and older. The survey revealed some compelling reasons for older adults to get themselves out in the garden.
Aime Sommerfeld, Jayne Zajicek, and Tina Waliczek designed a questionnaire to investigate older adult gardeners' and nongardeners' perceptions of personal life satisfaction and levels of physical activity. According to Sommerfeld, lead author of the study published in HortTechnology: "The primary focus of the study was to determine if gardening had a positive impact on perceptions of quality of life and levels of physical activity of older adults when compared with nongardeners".
A 2007 Administration on Aging report titled A Profile of Older Americans noted that one in every eight Americans is considered an "older adult" (65+ years). The older adult population is at greater risk for disease as a result of decreased levels of exercise and poor dietary and/or lifestyle choices; a combination of moderate physical activity and increased consumption of fruit and vegetables has been reported to dramatically reduce an adult's risk for many chronic diseases. "Gardening is one of the most popular home-based leisure activities in the United States and has been reported as the second most common leisure activity, after walking, of adults older than age 65 years", the researchers noted.
To find out more about the health and attitudes of older adult who garden, Sommerfeld and colleagues designed a survey based on the Life Satisfaction Inventory A (LSIA), a tool that measures five components of quality of life: ''zest for life,'' ''resolution and fortitude,'' ''congruence between desired and achieved goals,'' ''physical, psychological, and social self-concept,'' and ''optimism.'' Additional multiple choice questions were asked to determine respondents' level of physical activity, perceptions of overall health and well-being, as well as to gather demographic information. The survey was posted on a university homepage for one month. Responses were gathered from 298 participants who differentiated themselves as gardeners or nongardeners by responding positively or negatively to the simple question ''do you garden?''
The researchers found significant differences in overall life satisfaction scores, with gardeners receiving higher mean scores (indicating more positive results) on the LSIA. Sommerfeld, Zajicek, and Waliczek explained: "More than 84% of gardeners agreed with the statement, ''I have made plans for things I'll be doing a month or a year from now'' compared with only 68% of nongardeners." Significant differences between gardeners and nongardeners were also noted in the ''energy level'' statement, ''I feel old and somewhat tired''. Gardeners disagreed with the statement at a rate of 70.9%, whereas 57.3% of nongardeners disagreed with the statement.
Older adults who garden also reported a higher level of daily physical activity compared to nongardening respondents. Over three times as many nongardeners (14.71%) considered themselves to be "quite inactive.", while only 4.43% of gardener said the same. "Almost twice as many gardeners (38%) considered themselves to be "very active" compared with only 19.6% of nongardeners", noted the study.
More than 75% of gardeners who participated in the survey rated their health as either ''very good'' or ''excellent'. Gardeners also reported eating more fruit and vegetables because of their exposure to gardening. "These factors, in conjunction with higher physical activity, result in healthier lifestyles and increased quality of life", the researchers wrote.
The study presents strong evidence that gardening can be an effective way for older adults to increase life satisfaction while also increasing physical activity. "In a time when older adults are living longer and enjoying more free time, gardening offers the opportunity to fulfill needs created by changing lifestyles. Gardening provides participants with opportunities to reconnect with themselves through nature and a healthy activity to enhance their quality of life", Sommerfeld concluded.
The study also found that older adults who participate in gardening may be more likely to eat their veggies.
Studies have shown that poor nutrition is one of several factors responsible for mortality and morbidity in the elderly and is comparable to deaths caused from cigarette smoking. "Although older adults tend to report a higher intake of fruit and vegetables than other age groups, over half of the U.S. older population does not meet the recommendation of five daily servings of fruit and vegetables." They added that several previous research studies confirmed that gardening is one way to increase individuals' fruit and vegetable intake.
The objectives of the study were to examine and compare fruit and vegetable consumption of gardeners and nongardeners, and to investigate differences in fruit and vegetable consumption of long-term gardeners compared with newer gardeners. To collect the information, an online survey was posted on a web site for one month; 261 questionnaires were completed by adults aged 50 years and older.
"Our results support previous studies that indicated gardeners were more likely to consume vegetables when compared with nongardeners. Interestingly, these results were not found with regard to fruit consumption", stated Waliczek, corresponding author of the study. The responses also showed that the length of time an individual reported having participated in gardening activities seemed to have no relationship to the number of vegetables and fruits they reportedly consumed. "This suggests that gardening intervention programs late in life would be an effective method of boosting vegetable and fruit consumption in older adults."
The number of hours per week individuals spent gardening did not appear to be a factor in vegetable and fruit consumption; the researchers observed that this indicates that even older adults with limited time or abilities—those who spend less time gardening—may consume greater quantities of vegetables and fruits than their nongardening counterparts.
Finally, the survey results showed that a person's reason for gardening had no relationship with the quantity of vegetables and fruit consumed, implying that programs designed to encourage older adults to participate in gardening need not exclusively promote the health benefits derived from gardening, but may appeal to a range of personal motives.
Friday, March 11, 2011
Olive Oil's Health Benefits
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I knew that olive oil was good for me, but until I put together this review of recent research, I didn't realize just how good it is:
Olive Oil Protects Against Depression
Luteolin from carrots, peppers, celery, olive oil reduces age-related inflammation in the brain
Virgin olive oil and a Mediterranean diet fight heart disease
Virgin olive oil protects against breast cancer
Olive, Peanut, and Grapeseed Oils May Protect Against the Development of Ulcerative Colitis
Extra virgin olive oil extra protective
Olive oil may help prevent, treat Alzheimer's
Prevent cancer, use olive oil
I knew that olive oil was good for me, but until I put together this review of recent research, I didn't realize just how good it is:
Olive Oil Protects Against Depression
Researchers have demonstrated that the ingestion of trans-fats and saturated fats increase the risk of suffering depression, and that olive oil, on the other hand, protects against this mental illness.
Luteolin from carrots, peppers, celery, olive oil reduces age-related inflammation in the brain
A diet rich in the plant compound luteolin reduces age-related inflammation in the brain and related memory deficits by directly inhibiting the release of inflammatory molecules in the brain, researchers report. Luteolin (LOOT-ee-oh-lin) is found in many plants, including carrots, peppers, celery, olive oil, peppermint, rosemary and chamomile.
Virgin olive oil and a Mediterranean diet fight heart disease
Everyone knows olive oil and a Mediterranean diet are associated with a lower risk for cardiovascular disease, but a new research report published in the July 2010 print issue of the FASEB Journal (http://www.fasebj.org) offers a surprising reason why: These foods change how genes associated with atherosclerosis function.
Virgin olive oil protects against breast cancer
A moderate and regular intake of virgin olive oil, characteristic of the Mediterranean diet, is associated with low incidences of specific types of cancer, including breast cancer, as well as with having a protective role against coronary diseases and other health problems.
Olive, Peanut, and Grapeseed Oils May Protect Against the Development of Ulcerative Colitis
Oleic acid in one's diet may help reduce or prevent the development of ulcerative colitis (UC). Oleic acid, a monounsaturated fatty acid, is present in olive, peanut, and grapeseed oils and may prevent ulcerative colitis from developing by suppressing inflammation by blocking chemicals in the bowel that aggravate inflammation.
Extra virgin olive oil extra protective
Eating a diet rich in the phenolic components of virgin olive oil represses several pro-inflammatory genes. Researchers writing in the open access journal BMC Genomics suggest that this partly explains the reduced risk of cardiovascular disease seen in people who eat a 'Mediterranean diet'.
Olive oil may help prevent, treat Alzheimer's
Oleocanthal, a naturally-occurring compound found in extra-virgin olive oil, alters the structure of neurotoxic proteins believed to contribute to the debilitating effects of Alzheimer's disease. This structural change impedes the proteins' ability to damage brain nerve cells.
Prevent cancer, use olive oil
If you want to avoid developing cancer, then you might want to add eating more olive oil to your list of New Year's resolutions. In a study to be published in the January 2007 issue of The FASEB Journal, scientists from five European countries describe how the anti-cancer effects of olive oil may account for the significant difference in cancer rates among Northern and Southern Europeans.
Wednesday, March 9, 2011
Curbing cholesterol could combat infections
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Lowering cholesterol could help the body’s immune system fight viral infections, researchers have found.
Scientists at the University of Edinburgh have shown a direct link between the workings of the immune system and cholesterol levels. A key immune hormone stimulated upon infection can lower cholesterol levels and thereby deprive viral infections of the sustenance they need to grow.
Infection response
Researchers found that when the body succumbs to a viral infection a hormone in the immune system sends signals to blood cells. This causes cholesterol levels to be lowered. Cholesterol produced by our cells is needed for viruses and certain bacteria to grow. Limiting our body’s production of cholesterol would therefore curb the opportunity for viruses to thrive.
Drugs
Scientists say that it may be possible to use cholesterol lowering drugs that also boost the immune system. Currently drugs such as antibiotics are used to fight infections by targeting the bug directly. Drugs currently exist to lower cholesterol levels, but the next step would be to see if such drugs would also work to help bolster our immune systems.
Further research
The researchers hope to find new ways to manipulate the body’s immune system by targeting cholesterol metabolism. This could involve mimicking immune signals sent to lower the production of cholesterol. Such treatment would help overcome the problems associated with antibiotic resistance. This is because it would seek to enhance the way the body responds to an infection, instead of focusing on attacking the bug itself
Lowering cholesterol could help the body’s immune system fight viral infections, researchers have found.
Scientists at the University of Edinburgh have shown a direct link between the workings of the immune system and cholesterol levels. A key immune hormone stimulated upon infection can lower cholesterol levels and thereby deprive viral infections of the sustenance they need to grow.
Infection response
Researchers found that when the body succumbs to a viral infection a hormone in the immune system sends signals to blood cells. This causes cholesterol levels to be lowered. Cholesterol produced by our cells is needed for viruses and certain bacteria to grow. Limiting our body’s production of cholesterol would therefore curb the opportunity for viruses to thrive.
Drugs
Scientists say that it may be possible to use cholesterol lowering drugs that also boost the immune system. Currently drugs such as antibiotics are used to fight infections by targeting the bug directly. Drugs currently exist to lower cholesterol levels, but the next step would be to see if such drugs would also work to help bolster our immune systems.
Further research
The researchers hope to find new ways to manipulate the body’s immune system by targeting cholesterol metabolism. This could involve mimicking immune signals sent to lower the production of cholesterol. Such treatment would help overcome the problems associated with antibiotic resistance. This is because it would seek to enhance the way the body responds to an infection, instead of focusing on attacking the bug itself
Aspirin's ability to protect against colorectal cancer may only apply to some
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Elevations in novel inflammatory marker predict who may benefit from preventive treatment
The reduced risk of colorectal cancer associated with taking aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs) may be confined to individuals already at risk because of elevations in a particular inflammatory factor in the blood. In a paper in the March issue of Gastroenterology, investigators from Massachusetts General Hospital (MGH) and Dana-Farber Cancer Institute report finding that higher baseline levels of a novel inflammatory marker indicated increased risk of developing colorectal tumors and also predicted who might benefit from taking aspirin or NSAIDs.
"These findings suggest that a blood biomarker may be helpful in deciding whether individuals should take aspirin or NSAIDs to reduce their cancer risk," says Andrew Chan, MD, MPH, of the MGH Gastrointestinal Unit, the paper's lead author. "They also indicate that chronic inflammatory pathways are quite complex and further studies are needed to understand which facets of the inflammatory response are most associated with the development of colorectal cancer."
In recent years, considerable research has supported the importance of inflammation in the development of chronic conditions such as cardiovascular disease and several forms of cancer. Many studies have found reduced incidence of colorectal cancer among individuals who regularly take aspirin or other NSAIDs, and disorders such as colitis and inflammatory bowel disease are known to increase the risk. To investigate whether moderately elevated levels of chronic inflammation also raise the risk of colorectal cancer, the investigators analyzed data from the Nurses Health Study (NHS), which has followed more than 120,000 female registered nurses since 1976, gathering comprehensive health information from its participants every two years.
The current study analyzed data from NHS participants who had provided a blood sample in 1989 or 1990 and were cancer-free at that time. After identifying 280 participants who developed colorectal cancer during the subsequent 14 years and 555 age-matched controls who did not, the research team analyzed their baseline levels of three inflammatory factors – C-reactive protein (CRP), interleukin-6 (IL-6) and soluble tumor necrosis factor receptor-2 (sTNFR-2). Although no association was seen between levels of CRP or IL-6 and risk of developing colorectal cancer, participants with the highest levels of sTNFR-2 had a 60 percent greater risk than did those with the lowest levels of the factor. In addition, the reduced risk of developing colorectal tumors associated with regularly taking aspirin or NSAIDs was primarily seen among participants with high baseline sTNFR-2 levels.
"Our results suggest that, even though chronic inflammation may increase colorectal cancer risk, not all blood markers of inflammation are markers of that risk," says Chan. "The most common blood biomarkers of inflammation – CRP and IL-6 – do not appear to be relevant, while sTNFR-2 does. A better understanding of the significance of these markers will help us identify individuals most likely to benefit from chemoprevention using aspirin or NSAIDs."
Charles Fuchs, MD, MPH, of Dana-Farber, the study's senior author adds, "Understanding the specific inflammatory pathways that influence risk for colorectal cancer will be critical. While there is widespread agreement that inflammation is broadly related to cancer risk, some pathways may be protective while others are detrimental. More clearly defining the relevant pathways should help us better tailor therapies and interventions that will reduce cancer risk."
Elevations in novel inflammatory marker predict who may benefit from preventive treatment
The reduced risk of colorectal cancer associated with taking aspirin or other nonsteroidal anti-inflammatory drugs (NSAIDs) may be confined to individuals already at risk because of elevations in a particular inflammatory factor in the blood. In a paper in the March issue of Gastroenterology, investigators from Massachusetts General Hospital (MGH) and Dana-Farber Cancer Institute report finding that higher baseline levels of a novel inflammatory marker indicated increased risk of developing colorectal tumors and also predicted who might benefit from taking aspirin or NSAIDs.
"These findings suggest that a blood biomarker may be helpful in deciding whether individuals should take aspirin or NSAIDs to reduce their cancer risk," says Andrew Chan, MD, MPH, of the MGH Gastrointestinal Unit, the paper's lead author. "They also indicate that chronic inflammatory pathways are quite complex and further studies are needed to understand which facets of the inflammatory response are most associated with the development of colorectal cancer."
In recent years, considerable research has supported the importance of inflammation in the development of chronic conditions such as cardiovascular disease and several forms of cancer. Many studies have found reduced incidence of colorectal cancer among individuals who regularly take aspirin or other NSAIDs, and disorders such as colitis and inflammatory bowel disease are known to increase the risk. To investigate whether moderately elevated levels of chronic inflammation also raise the risk of colorectal cancer, the investigators analyzed data from the Nurses Health Study (NHS), which has followed more than 120,000 female registered nurses since 1976, gathering comprehensive health information from its participants every two years.
The current study analyzed data from NHS participants who had provided a blood sample in 1989 or 1990 and were cancer-free at that time. After identifying 280 participants who developed colorectal cancer during the subsequent 14 years and 555 age-matched controls who did not, the research team analyzed their baseline levels of three inflammatory factors – C-reactive protein (CRP), interleukin-6 (IL-6) and soluble tumor necrosis factor receptor-2 (sTNFR-2). Although no association was seen between levels of CRP or IL-6 and risk of developing colorectal cancer, participants with the highest levels of sTNFR-2 had a 60 percent greater risk than did those with the lowest levels of the factor. In addition, the reduced risk of developing colorectal tumors associated with regularly taking aspirin or NSAIDs was primarily seen among participants with high baseline sTNFR-2 levels.
"Our results suggest that, even though chronic inflammation may increase colorectal cancer risk, not all blood markers of inflammation are markers of that risk," says Chan. "The most common blood biomarkers of inflammation – CRP and IL-6 – do not appear to be relevant, while sTNFR-2 does. A better understanding of the significance of these markers will help us identify individuals most likely to benefit from chemoprevention using aspirin or NSAIDs."
Charles Fuchs, MD, MPH, of Dana-Farber, the study's senior author adds, "Understanding the specific inflammatory pathways that influence risk for colorectal cancer will be critical. While there is widespread agreement that inflammation is broadly related to cancer risk, some pathways may be protective while others are detrimental. More clearly defining the relevant pathways should help us better tailor therapies and interventions that will reduce cancer risk."
High Levels of 'Good' Cholesterol May Cut Bowel Cancer Risk
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High levels of "good" (high density lipoprotein) HDL cholesterol seem to cut the risk of bowel cancer, suggests research published online in Gut.
The association is independent of other potentially cancer-inducing markers of inflammation in the blood.
The researchers base their findings on participants in the European Prospective Investigation into Cancer and Nutrition (EPIC) study. This is tracking the long term impact of diet on the development of cancer in more than half a million people in 10 European countries, including the UK.
Some 1,200 people who developed bowel and rectal cancers -- 779 bowel and 459 rectal cancer -- after agreeing to take part in EPIC were matched with another 1,200 participants of the same age, gender, and nationality.
Blood samples taken when they joined the study, and the dietary questionnaires these participants had completed, were compared to see if there were any discernible differences between the two groups.
The analysis showed that those who had the highest levels of HDL cholesterol, and another blood fat, apolipoprotein A, or apoA -- a component of HDL cholesterol -- had the lowest risk of developing bowel cancer.
Each rise of 16.6 mg/dl in HDL and of 32 mg/dl in apoA reduced the risk of bowel cancer by 22% and 18%, respectively, after taking account of diet, lifestyle, and weight.
But HDL and apoA levels had no impact on the risk of rectal cancer.
After excluding those who had only been monitored for two years, as they may have already been undergoing cancerous changes when they joined the study, only levels of HDL were associated with a reduction in bowel cancer risk.
The association remained intact, irrespective of other indicators of inflammation, insulin resistance, and oxygen free radicals levels, all of which are associated with the development of cancer.
The authors explain that low HDL levels have been linked to higher levels of proteins involved in inflammation, while higher levels of proteins that dampen down the inflammatory response have also been linked to high HDL levels.
The pro inflammatory proteins boost cell growth and proliferation while curbing cell death, so HDL may alter the inflammatory process in some way, they suggest.
High levels of "good" (high density lipoprotein) HDL cholesterol seem to cut the risk of bowel cancer, suggests research published online in Gut.
The association is independent of other potentially cancer-inducing markers of inflammation in the blood.
The researchers base their findings on participants in the European Prospective Investigation into Cancer and Nutrition (EPIC) study. This is tracking the long term impact of diet on the development of cancer in more than half a million people in 10 European countries, including the UK.
Some 1,200 people who developed bowel and rectal cancers -- 779 bowel and 459 rectal cancer -- after agreeing to take part in EPIC were matched with another 1,200 participants of the same age, gender, and nationality.
Blood samples taken when they joined the study, and the dietary questionnaires these participants had completed, were compared to see if there were any discernible differences between the two groups.
The analysis showed that those who had the highest levels of HDL cholesterol, and another blood fat, apolipoprotein A, or apoA -- a component of HDL cholesterol -- had the lowest risk of developing bowel cancer.
Each rise of 16.6 mg/dl in HDL and of 32 mg/dl in apoA reduced the risk of bowel cancer by 22% and 18%, respectively, after taking account of diet, lifestyle, and weight.
But HDL and apoA levels had no impact on the risk of rectal cancer.
After excluding those who had only been monitored for two years, as they may have already been undergoing cancerous changes when they joined the study, only levels of HDL were associated with a reduction in bowel cancer risk.
The association remained intact, irrespective of other indicators of inflammation, insulin resistance, and oxygen free radicals levels, all of which are associated with the development of cancer.
The authors explain that low HDL levels have been linked to higher levels of proteins involved in inflammation, while higher levels of proteins that dampen down the inflammatory response have also been linked to high HDL levels.
The pro inflammatory proteins boost cell growth and proliferation while curbing cell death, so HDL may alter the inflammatory process in some way, they suggest.
Monday, March 7, 2011
Veggies, Green Tea Work in Cancer-Fighting Diet
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Your vegetables are good for you, says a research review published by scientists from the University of Alabama at Birmingham in the journal Clinical Epigenetics.
In particular, vegetables such as broccoli and cabbage are filled with compounds that could help reverse or prevent cancers and other aging-related diseases as part of the “epigenetics diet,” a new lifestyle concept coined after the article’s publication.
“Your mother always told you to eat your vegetables, and she was right,” says co-author Trygve Tollefsbol, Ph.D., D.O., a biology professor in the UAB College of Arts and Sciences. “But now we better understand why she was right — compounds in many of these foods suppress gene aberrations that over time cause fatal diseases.”
Epigenetics is the study of the changes in human gene expressions with time, changes that can cause cancer and Alzheimer’s, among other diseases. In recent years, epigenetics research worldwide, including numerous studies conducted at UAB, have identified specific food compounds that inhibit negative epigenetic effects.
Those foods include soybeans, cauliflower, broccoli and cabbage. Green tea, fava beans, kale, grapes and the spice turmeric round out the diet.
“The epigenetics diet can be adopted easily, because the concentrations of the compounds needed for a positive effect are readily achievable,” says lead author Syed Meeran, Ph.D., a research assistant professor in Tollefsbol’s UAB Department of Biology laboratory.
For example, Meeran says sipping tea compounds called polyphenols in daily amounts that are equivalent to approximately three cups of green tea has been shown to reverse breast cancer in laboratory mice by suppressing the gene that triggers the disease. Similarly, a daily cup of broccoli sprouts, which has sulforaphane as an active compound, has been shown to reduce the risk of developing many cancers.
“Our review article has drawn everything together from global studies, and the common theme is that compounds in the epigenetics diet foods can, at the very least, help us lead healthier lives and help our bodies prevent potentially debilitating diseases like breast cancer and Alzheimer’s,” Tollefsbol says.
Your vegetables are good for you, says a research review published by scientists from the University of Alabama at Birmingham in the journal Clinical Epigenetics.
In particular, vegetables such as broccoli and cabbage are filled with compounds that could help reverse or prevent cancers and other aging-related diseases as part of the “epigenetics diet,” a new lifestyle concept coined after the article’s publication.
“Your mother always told you to eat your vegetables, and she was right,” says co-author Trygve Tollefsbol, Ph.D., D.O., a biology professor in the UAB College of Arts and Sciences. “But now we better understand why she was right — compounds in many of these foods suppress gene aberrations that over time cause fatal diseases.”
Epigenetics is the study of the changes in human gene expressions with time, changes that can cause cancer and Alzheimer’s, among other diseases. In recent years, epigenetics research worldwide, including numerous studies conducted at UAB, have identified specific food compounds that inhibit negative epigenetic effects.
Those foods include soybeans, cauliflower, broccoli and cabbage. Green tea, fava beans, kale, grapes and the spice turmeric round out the diet.
“The epigenetics diet can be adopted easily, because the concentrations of the compounds needed for a positive effect are readily achievable,” says lead author Syed Meeran, Ph.D., a research assistant professor in Tollefsbol’s UAB Department of Biology laboratory.
For example, Meeran says sipping tea compounds called polyphenols in daily amounts that are equivalent to approximately three cups of green tea has been shown to reverse breast cancer in laboratory mice by suppressing the gene that triggers the disease. Similarly, a daily cup of broccoli sprouts, which has sulforaphane as an active compound, has been shown to reduce the risk of developing many cancers.
“Our review article has drawn everything together from global studies, and the common theme is that compounds in the epigenetics diet foods can, at the very least, help us lead healthier lives and help our bodies prevent potentially debilitating diseases like breast cancer and Alzheimer’s,” Tollefsbol says.
Mediterranean diet: A heart-healthy plan for life
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New study shows it's a sound recipe for healthy living
The Mediterranean diet has proven beneficial effects not only regarding metabolic syndrome, but also on its individual components including waist circumference, HDL-cholesterol levels, triglycerides levels, blood pressure levels and glucose metabolism, according to a new study published in the March 15, 2011, issue of the Journal of the American College of Cardiology. The study is a meta-analysis, including results of 50 studies on the Mediterranean diet, with an overall studied population of about half a million subjects.
"The prevalence of the metabolic syndrome is increasing rapidly throughout the world, in parallel with the increasing incidence of diabetes and obesity, and is now considered a major public health problem," said lead investigator Demosthenes Panagiotakos, Ph.D., associate professor in Biostatistics-Epidemiology of Nutrition, Department of Science of Dietetics - Nutrition, Harokopio University of Athens. "Additionally, the metabolic syndrome is one of the main causes of cardiovascular disease (directly or indirectly), associated with personal and socio-economic burdens. As a result, prevention of this condition is of considerable importance."
The Mediterranean diet is a dietary pattern characterized by high consumption of monounsaturated fatty acids, primarily from olives and olive oils; daily consumption of fruits, vegetables, whole grain cereals, and low-fat dairy products; weekly consumption of fish, poultry, tree nuts, and legumes; a relatively low consumption of red meat; and a moderate daily consumption of alcohol, normally with meals.
The Mediterranean diet, according to Dr. Panagiotakos and Christina-Maria Kastorini, MSc, Ph.D. cand., is one of the best-known and well-studied dietary patterns, which has been shown to be associated with decreased mortality from all causes, lower risk for cardiovascular disease, type 2 diabetes, obesity and some types of cancer. Additionally, it has a beneficial effect on abdominal obesity, lipids levels, glucose metabolism and blood pressure levels, which are also risk factors for the development of cardiovascular disease and diabetes. The antioxidant and anti-inflammatory effects of the Mediterranean diet as a whole, as well as the effects of the individual components of the diet, and especially olive oil, fruits and vegetables, whole grains and fish, also confer to the beneficial role of this pattern.
"To the best of our knowledge, our study is the first work that has systematically assessed, through a large meta-analysis, the role of the Mediterranean diet on metabolic syndrome and its components," he said. "Our results add to the existing knowledge, and further demonstrate the protective role and the significance that lifestyle factors, and mainly dietary habits, have when it comes to the development and progression of the metabolic syndrome."
Encouraging adherence to a healthy dietary pattern like the Mediterranean diet, as well as the adoption of an active lifestyle, seems to be a cornerstone in developing public health strategies for the prevention of the metabolic syndrome, Dr. Panagiotakos suggested. Taking into account the limited financial resources many countries face in the 21st century, better eating seems to be an effective and affordable means for preventing cardiovascular diseases, at the population level, he suggested. In addition to its various health benefits, this dietary pattern can be easily adopted by all populations and various cultures.
New study shows it's a sound recipe for healthy living
The Mediterranean diet has proven beneficial effects not only regarding metabolic syndrome, but also on its individual components including waist circumference, HDL-cholesterol levels, triglycerides levels, blood pressure levels and glucose metabolism, according to a new study published in the March 15, 2011, issue of the Journal of the American College of Cardiology. The study is a meta-analysis, including results of 50 studies on the Mediterranean diet, with an overall studied population of about half a million subjects.
"The prevalence of the metabolic syndrome is increasing rapidly throughout the world, in parallel with the increasing incidence of diabetes and obesity, and is now considered a major public health problem," said lead investigator Demosthenes Panagiotakos, Ph.D., associate professor in Biostatistics-Epidemiology of Nutrition, Department of Science of Dietetics - Nutrition, Harokopio University of Athens. "Additionally, the metabolic syndrome is one of the main causes of cardiovascular disease (directly or indirectly), associated with personal and socio-economic burdens. As a result, prevention of this condition is of considerable importance."
The Mediterranean diet is a dietary pattern characterized by high consumption of monounsaturated fatty acids, primarily from olives and olive oils; daily consumption of fruits, vegetables, whole grain cereals, and low-fat dairy products; weekly consumption of fish, poultry, tree nuts, and legumes; a relatively low consumption of red meat; and a moderate daily consumption of alcohol, normally with meals.
The Mediterranean diet, according to Dr. Panagiotakos and Christina-Maria Kastorini, MSc, Ph.D. cand., is one of the best-known and well-studied dietary patterns, which has been shown to be associated with decreased mortality from all causes, lower risk for cardiovascular disease, type 2 diabetes, obesity and some types of cancer. Additionally, it has a beneficial effect on abdominal obesity, lipids levels, glucose metabolism and blood pressure levels, which are also risk factors for the development of cardiovascular disease and diabetes. The antioxidant and anti-inflammatory effects of the Mediterranean diet as a whole, as well as the effects of the individual components of the diet, and especially olive oil, fruits and vegetables, whole grains and fish, also confer to the beneficial role of this pattern.
"To the best of our knowledge, our study is the first work that has systematically assessed, through a large meta-analysis, the role of the Mediterranean diet on metabolic syndrome and its components," he said. "Our results add to the existing knowledge, and further demonstrate the protective role and the significance that lifestyle factors, and mainly dietary habits, have when it comes to the development and progression of the metabolic syndrome."
Encouraging adherence to a healthy dietary pattern like the Mediterranean diet, as well as the adoption of an active lifestyle, seems to be a cornerstone in developing public health strategies for the prevention of the metabolic syndrome, Dr. Panagiotakos suggested. Taking into account the limited financial resources many countries face in the 21st century, better eating seems to be an effective and affordable means for preventing cardiovascular diseases, at the population level, he suggested. In addition to its various health benefits, this dietary pattern can be easily adopted by all populations and various cultures.
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