Jon's Health Tips - Vitamin D Update

It’s only been a few weeks since I reported on, and started taking, Vitamin D. But there have been several new research studies since then. The title of the first one below tells the story:

Vitamin D is the 'it' nutrient of the moment

Loyola researchers report on benefit of vitamin D in diabetes and other chronic diseases
Vitamin D is quickly becoming the "it" nutrient with health benefits for diseases, including cancer, osteoporosis, heart disease and now diabetes.
A recent review article published by researchers from Loyola University Chicago Marcella Niehoff School of Nursing concluded that adequate intake of vitamin D may prevent or delay the onset of diabetes and reduce complications for those who have already been diagnosed. These findings appeared in the latest issue of Diabetes Educator.
"Vitamin D has widespread benefits for our health and certain chronic diseases in particular," said Sue Penckofer, Ph.D., R.N., study co-author and professor, Loyola University Chicago Marcella Niehoff School of Nursing. "This article further substantiates the role of this nutrient in the prevention and management of glucose intolerance and diabetes."
Many of the 23 million Americans with diabetes have low vitamin D levels. Evidence suggests that vitamin D plays an integral role in insulin sensitivity and secretion. Vitamin D deficiency results in part from poor nutrition, which is one of the most challenging issues for people with diabetes. Another culprit is reduced exposure to sunlight, which is common during cold weather months when days are shorter and more time is spent indoors.
One study examined for this review article evaluated 3,000 people with type 1 diabetes and found a decreased risk in disease for people who took vitamin D supplements. Observational studies of people with type 2 diabetes also revealed that supplementation may be important in the prevention of this disease.
"Management of vitamin D deficiency may be a simple and cost-effective method to improve blood sugar control and prevent the serious complications associated with diabetes," said Joanne Kouba, Ph.D., R.D., L.D.N., study co-author and clinical assistant professor of dietetics, Loyola University Chicago Marcella Niehoff School of Nursing.
Diet alone may not be sufficient to manage vitamin D levels. A combination of adequate dietary intake of vitamin D, exposure to sunlight, and treatment with vitamin D2 or D3 supplements can decrease the risk of diabetes and related health concerns. The preferred range in the body is 30 - 60 ng/mL of 25(OH) vitamin D.
"People at risk for diabetes should be screened for low vitamin D levels," said Mary Ann Emanuele, M.D., F.A.C.P., study co-author and professor of medicine, division of endocrinology and metabolism, Loyola University Health System. "This will allow health care professionals to identify a nutrient deficiency early on and intervene to improve the long term health of these individuals."
Vitamin D deficiency also may be associated with hyperglycemia, insulin resistance, hypertension and heart disease. In fact, Penckofer recently published another study in Circulation that reported on the role of chronic vitamin D deficiency in heart disease.

Lack of vitamin D could spell heart trouble

Researchers issue recommendations to screen for and treat vitamin D deficiency

Vitamin D deficiency—which is traditionally associated with bone and muscle weakness—may also increase the risk of cardiovascular disease (CVD). A growing body of evidence links low 25-hydroxyvitamin D levels to common CVD risk factors such as hypertension, obesity and diabetes, as well as major cardiovascular events including stroke and congestive heart failure.
In their review article, published in the December, 9, 2008, issue of the Journal of the American College of Cardiology (JACC), the authors issue practical recommendations to screen for and treat low vitamin D levels, especially in patients with risk factors for heart disease or diabetes.
"Vitamin D deficiency is an unrecognized, emerging cardiovascular risk factor, which should be screened for and treated," said James H. O'Keefe, M.D., cardiologist and director of Preventive Cardiology at the Mid America Heart Institute, Kansas City, MO. "Vitamin D is easy to assess, and supplementation is simple, safe and inexpensive."
It is estimated that up to half of U.S. adults and 30 percent of children and teenagers have vitamin D deficiency, which is defined as a 25(OH)D level of <20ng/ml. Low vitamin D levels activate the renin-angiostensin-aldosterone system and, in doing so, predispose patients to hypertension and a stiffening and thickening of the heart and blood vessels. Vitamin D deficiency also alters hormone levels and immune function, which can increase the risk of diabetes, a major contributor to CVD.
Recent data from the Framingham Heart Study suggest patients with vitamin D levels below 15 ng/ml were twice as likely to experience a heart attack, stroke or other CV event within the next five years compared to those with higher levels. This risk remained even when researchers adjusted for traditional CV risk factors.
"Restoring vitamin D levels to normal is important in maintaining good musculoskeletal health, and it may also improve heart health and prognosis," said Dr. O'Keefe. "We need large randomized controlled trials to determine whether or not vitamin D supplementation can actually reduce future heart disease and deaths."
Vitamin D Basics
Vitamin D deficiency is more prevalent than once thought, and greater attention to its treatment is warranted, according to Dr. O'Keefe. Although most of the body's vitamin D requirements can come from sun exposure, indoor lifestyles and use of sunscreen, which eliminates 99 percent of vitamin D synthesis by the skin, means many people aren't producing enough.
"We are outside less than we used to be, and older adults and people who are overweight or obese are less efficient at making vitamin D in response to sunlight," said Dr. O'Keefe. "A little bit of sunshine is a good thing, but the use of sunscreen to guard against skin cancer is important if you plan to be outside for more than 15 to 30 of intense sunlight exposure."
Vitamin D can also be consumed through supplements and food intake. Natural food sources of vitamin D include salmon, sardines, cod liver oil, and vitamin D-fortified foods including milk and some cereals.
Major risk factors for vitamin D deficiency include: older age, darkly pigmented skin, increased distance from the equator, winter season, smoking, obesity, renal or liver disease and certain medications.
Treating Vitamin D Deficiency
In the absence of clinical guidelines, the authors outline specific recommendations for restoring and maintaining optimal vitamin D levels in CV patients. These patients should initially be treated with 50,000 IU of vitamin D2 or D3 once weekly for 8 to 12 weeks. Maintenance therapy should be continued using one of the following strategies:

• 50,000 IU vitamin D2 or D3every 2 weeks;
• 1,000 to 2,000 IU vitamin D3 daily;
• Sunlight exposure for 10 minutes for Caucasian patients (longer for people with increased skin pigmentation) between the hours of 10 a.m. to 3 p.m.

Vitamin D supplements appear to be safe. In rare cases, vitamin D toxicity (causing high calcium levels and kidney stones) is possible, but only when taking in excess of 20,000 units a day.


Lack of vitamin D causes weight gain and stunts growth in girls

Canada-US study published in Journal of Clinical Endocrinology & Metabolism recommends young people be screened for low vitamin D levels

Insufficient vitamin D can stunt growth and foster weight gain during puberty, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. Even in sun-drenched California, where scientists from the McGill University Health Centre (MUHC) and the University of Southern California conducted their study, vitamin D deficiency was found to cause higher body mass and shorter stature in girls at the peak of their growing spurt.
While lack of vitamin D is common in adults and has been linked to diseases such as osteoporosis, cancer and obesity, until this study, little was known about the consequences of insufficient vitamin D in young people. The research team measured vitamin D in girls aged 16 to 22 using a simple blood test (25-hydroxy vitamin D). They also assessed body fat and height to determine how vitamin D deficiency could affect young women's health.
"The high prevalence of vitamin D insufficiency in young people living in a sun-rich area was surprising," says study lead author, Richard Kremer, co-director of the Musculoskeletal Axis of the MUHC. "We found young women with vitamin D insufficiency were significantly heavier, with a higher body mass index and increased abdominal fat, than young women with normal levels."
Vitamin D fosters growth, healthier weight
The researchers examined 90 Caucasian and Hispanic girls and discovered that young women with normal vitamin D levels were on average taller than peers deficient in vitamin D. Yet in contrast to what's been previously reported in older women, their investigation found no association between lack of vitamin D and bone strength.
"Although vitamin D is now frequently measured in older adults, due to a higher level of awareness in this population, it is rarely measured in young people – especially healthy adolescents," says Dr. Kremer.
"Clinicians need to identify vitamin D levels in younger adults who are at risk by using a simple and useful blood test," says the co-author, Dr. Vicente Gilsanz, head of musculoskeletal imaging at the Children's Hospital Los Angeles of the University of Southern California.
"Because lack of vitamin D can cause fat accumulation and increased risk for chronic disorders later in life, further investigation is needed to determine whether vitamin D supplements could have potential benefits in the healthy development of young people," added Dr. Gilsanz.
American Academy of Dermatology Issues Position Statement on Vitamin D
The American Academy of Dermatology (Academy) recently issued a position statement on vitamin D, drawing on the scientific literature to support its recommendation for safely obtaining an adequate amount of this vitamin. The Academy recommends that the public obtain vitamin D from nutritional sources and dietary supplements, and not from unprotected exposure to ultraviolet (UV) radiation from the sun or indoor tanning devices, as UV radiation is a known risk factor for the development of skin cancer.
“Vitamin D is essential for optimal health, and the medical literature supports safe ways to get it – a healthy diet which incorporates foods naturally rich in vitamin D, vitamin D-fortified foods and beverages, and vitamin D supplements,” stated dermatologist C. William Hanke, MD, MPH, FAAD, president of the American Academy of Dermatology. “And, according to the medical literature, unprotected exposure to UV radiation from sunlight (natural) or indoor tanning devices (artificial) is not safe. Individuals who intentionally expose themselves to UV radiation for vitamin D are putting their health at risk for developing skin cancer.”
The Academy further recommends that individuals who are concerned about their vitamin D levels seek a physician’s guidance about safe options to obtain vitamin D. The Academy recommends physicians use the National Academy of Sciences Institute of Medicine guidelines for vitamin D as a standard reference for advising patients on proper minimum intake levels. In addition, the Academy advises that a higher dose of supplementation for individuals with known risk factors for vitamin D deficiency should be considered.
The Academy recommends that when you are enjoying yourself outdoors, be smart by taking steps to protect yourself from UV exposure-- seek shade whenever possible, wear sunscreen and cover up with a wide-brimmed hat, long sleeves, pants and sunglasses. Also, avoid tanning beds.

Vitamin D found to fight placental infection

In a paper available at the online site of the journal Biology of Reproduction, a team of UCLA researchers reports for the first time that vitamin D induces immune responses in placental tissues by stimulating production of the antimicrobial protein cathelicidin.
The study involved exposing cultured human trophoblast cells to the active form of vitamin D, leading to production of cathelicidin and an increased antibacterial response in the trophoblast cells.
The team, headed by Dr. Martin Hewison, suspects that the ability of the placenta to synthesize cathelicidin varies widely among women. Their discovery suggests that placental innate immunity can be enhanced if pregnant women supplement their diets with vitamin D.
Induction of cathelicidin production by vitamin D may help the placenta stave off infection by a variety of pathogenic organisms, including staphylococcus, streptococcus, and E. coli bacteria. Vitamin D may also enhance and sustain this bacterial killing by protecting placental trophoblast cells from infection-associated cell death.
The significance of vitamin D in human reproduction has been recognized for the past 20 years, although its exact role has not been completely understood. This study presents a new mechanism for activation of innate immune responses in the placenta to protect it from infectious bacteria and sheds new light on the possible role of vitamin D in pregnancy and pregnancy-associated infection.

Vitamin D deficiency in infants and nursing mothers carries long-term disease risks

Once believed to be important only for bone health, vitamin D is now seen as having a critical function in maintaining the immune system throughout life. The newly recognized disease risks associated with vitamin D deficiency are clearly documented in a report in the December issue (Volume 3, Number 4) of Breastfeeding Medicine, a peer-reviewed journal published by Mary Ann Liebert, Inc. (www.liebertpub.com), and the official journal of the Academy of Breastfeeding Medicine (www.bfmed.org). The paper is available free online at www.liebertpub.com/bfm
Vitamin D deficiency is common across populations and particularly among people with darker skin. Nutritional rickets among nursing infants whose mothers have insufficient levels of vitamin D is an increasingly common, yet preventable disorder.
Carol Wagner, MD, Sarah Taylor, MD, and Bruce Hollis, PhD, from the Department of Pediatrics, Medical University of South Carolina (Charleston), emphasize the need for clinical studies to determine the dose of vitamin D needed to achieve adequate vitamin D levels in breastfeeding mothers and their infants without toxicity.
In a paper entitled, "Does Vitamin D Make the World Go 'Round'?" the authors point out that vitamin D is now viewed not simply as a vitamin with a role in promoting bone health, but as a complex hormone that helps to regulate immune system function. Long-term vitamin D deficiency has been linked to immune disorders such as multiple sclerosis, rheumatoid arthritis, type I diabetes, and cancer.
"Vitamin D is a hormone not a vitamin and it is not just for kids anymore," writes Ruth A. Lawrence, MD, Editor-in-Chief of Breastfeeding Medicine, from the Department of Pediatrics, University of Rochester School of Medicine and Dentistry, in an accompanying editorial. "Perhaps the most startling information is that adults are commonly deficit in modern society. Vitamin D is now recognized as a pivotal hormone in the human immune system, a role far beyond the prevention of rickets, as pointed out in the article by Wagner et al in this month's issue of Breastfeeding Medicine."

Jon's Health Tips - Broccoli

I eat lots of broccoli, mostly cooked. I need to eat more raw broccoli, and other cruciferous vegetables, such as cauliflower and cabbage, or cooked broccoli with tomato sauce, or both. Here’s why:


UCLA study finds that broccoli may help boost the aging immune system

UCLA researchers have found that a chemical in broccoli and other cruciferous vegetables may hold a key to restoring the body's immunity, which declines as we age.
Published in this week's online edition of the Journal of Allergy and Clinical Immunology, the study findings show that sulforaphane, a chemical in broccoli, switches on a set of antioxidant genes and enzymes in specific immune cells, which then combat the injurious effects of molecules known as free radicals that can damage cells and lead to disease.
Free radicals are byproducts of normal body processes, such as the metabolic conversion of food into energy, and can also enter the body through small particles present in polluted air. A supercharged form of oxygen, these molecules can cause oxidative tissue damage, leading to disease — for example, triggering the inflammation process that causes clogged arteries. Oxidative damage to body tissues and organs is thought to be one of the major causes of aging.
"The mysteries of aging have always intrigued man," said Dr. Andre Nel, the study's principal investigator and chief of nanomedicine at the David Geffen School of Medicine at UCLA. "While we have known for some time that free radicals are important in aging, most of the past attention has focused on the mechanisms that produce free radicals rather than addressing the pathways used by the body to suppress their production."
A dynamic equilibrium exists in the body between the mechanisms that lead to increased free radical production and those antioxidant pathways that help combat free radicals.
"Our study contributes to the growing understanding of the importance of these antioxidant defense pathways that the body uses to fight free radicals," said Nel, a practicing clinical allergist and immunologist at the Geffen School. "Insight into these processes points to ways in which we may be able to alleviate the effects of aging."
The delicate balance between pro-oxidant and antioxidant forces in the body could determine the outcome of many disease processes that are associated with aging, including cardiovascular disease, degenerative joint diseases and diabetes, as well as the decline in efficiency of the immune system's ability to protect against infectious agents.
"As we age, the ability of the immune system to fight disease and infections and protect against cancer wears down as a result of the impact of oxygen radicals on the immune system," Nel said.
According to the UCLA study, the ability of aged tissues to reinvigorate their antioxidant defense can play an important role in reversing much of the negative impact of free radicals on the immune system. However, until this current study, the extent to which antioxidant defense can impact the aging process in the immune system was not properly understood.
"Our defense against oxidative stress damage may determine at what rate we age, how it will manifest and how to interfere in those processes," Nel said. "In particular, our study shows that a chemical present in broccoli is capable of stimulating a wide range of antioxidant defense pathways and may be able to interfere with the age-related decline in immune function."
"Dietary antioxidants have been shown to have important effects on immune function, and with further study, we may be adding broccoli and other cruciferous vegetables to that list," Nel said.
For now, Nel suggests including these vegetables as part of a healthy diet.
Nel said that these findings offer a window into how the immune system ages.
"We may find that combating free radicals is only part of the answer. It may prove to be a more multifaceted process and interplay between pro- and antioxidant forces," he said.

More Broccoli

Women should go for the broccoli when the relish tray comes around during holiday celebrations this season.

While it has been known for some time that eating cruciferous vegetables, such as broccoli, cauliflower, and cabbage, can help prevent breast cancer, the mechanism by which the active substances in these vegetables inhibit cell proliferation was unknown - until now.

Scientists in the UC Santa Barbara laboratories of Leslie Wilson, professor of biochemistry and pharmacology, and Mary Ann Jordan, adjunct professor in the Department of Molecular, Cellular, and Developmental Biology, have shown how the healing power of these vegetables works at the cellular level. Their research is published in this month's journal Carcinogenesis.

"Breast cancer, the second leading cause of cancer deaths in women, can be protected against by eating cruciferous vegetables such as cabbage and near relatives of cabbage such as broccoli and cauliflower," said first author Olga Azarenko, who is a graduate student at UCSB. "These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates.

"Our paper focuses on the anti-cancer activity of one of these compounds, called sulforaphane, or SFN," Azarenko added. "It has already been shown to reduce the incidence and rate of chemically induced mammary tumors in animals. It inhibits the growth of cultured human breast cancer cells, leading to cell death."

Azarenko made the surprising discovery that SFN inhibits the proliferation of human tumor cells by a mechanism similar to the way that the anticancer drugs taxol and vincristine inhibit cell division during mitosis. Mitosis is the process in which the duplicated DNA in the form of chromosomes is accurately distributed to the two daughter cells when a cell divides.

Hundreds of tiny tube-like structures, called microtubules, make up the machinery that cells use to separate the chromosomes. SFN, like the more powerful anticancer agents, interferes with microtubule functioning during mitosis in a similar manner to the more powerful anticancer drugs. However SFN is much weaker than these other plant-based drugs, and thus much less toxic.

"SFN may be an effective cancer preventive agent because it inhibits the proliferation and kills precancerous cells," said Wilson. It is also possible that it could be used as an addition to taxol and other similar drugs to increase effective killing of tumor cells without increased toxicity.


Consumption of raw, but not cooked, cruciferous vegetables and reduction of bladder cancer risk.
While researchers have long known that cruciferous vegetables are chock full of isothiocyanates (ITCs), which are a well-known class of cancer prevention agents especially promising in bladder cancer chemoprevention, they didn’t know how much one needed to eat to reap the protective benefits.
Researchers from Roswell Park Cancer Institute report that three or more servings a month of raw cruciferous vegetables like broccoli, cabbage and cauliflower, may reduce bladder cancer risk by approximately 40 percent, overall.
The Roswell Park team surveyed the dietary habits of 275 individuals with incident, primary bladder cancer and 825 individuals without cancer. The researchers surveyed patients about their pre-diagnostic intake of raw and cooked cruciferous vegetables, their smoking habits and other cancer risk factors. They observed a strong and statistically significant inverse association between bladder cancer risk and raw cruciferous vegetable consumption. When compared to smokers who ate less than three servings of raw vegetables, non-smokers who ate at least three servings a month were almost 73 percent less likely to develop bladder cancer, the researchers say.
A key factor in the research was that it’s a survey of raw cruciferous vegetables. Previous research had surveyed intake of any cruciferous vegetables – cooked or not – and results proved inconsistent. Cooking significantly reduces the availability of ITCs for absorption into the body, according to researchers.
“Cooking can reduce 60 to 90 percent of ITCs,” says Li Tang, M.D., Ph.D. of Roswell Park Cancer Institute and lead researcher on this study. “Heating destroys the enzyme that converts the precursor glucosinolates into ITCs, and also destroys ITCs already formed, which is why you need to eat raw cruciferous vegetables to receive the food’s maximum benefit.”

Broccoli, cabbage and cauliflower fight breast cancer

When your mother told you to eat your vegetables it appears that maternal wisdom had a scientific basis. Researchers have discovered a possible link between a diet rich in certain vegetables and a decreased risk for breast cancer. The study appears in the March issue of the American Journal of Clinical Nutrition.
Cruciferous vegetables contain some compounds that may have a cancer-inhibitory effect.
While there was only a small positive relationship between a diet high in these vegetables and a reduction in breast cancer risk for the overall study population, there was a striking risk reduction – 50 percent – among women with a certain genetic profile. Researchers identified three forms of the GSTP1 genotype among the cancer patients: Ille/Ile, Ile/Val and Val/Val.
“Women who consumed more of these cruciferous vegetables and who also had the Val/Val genetic polymorphism had a lower breast cancer risk. So we cautiously interpreted this as diet being a factor that may reduce the impact of genetic susceptibility in overall breast cancer risk,” said Fowke.
Studies by other researchers have suggested cruciferous vegetables may reduce the risk of lung, stomach, colorectal and bladder cancers.



Worried about prostate cancer? Tomato-broccoli combo shown to be effective

A new University of Illinois study shows that tomatoes and broccoli--two vegetables known for their cancer-fighting qualities--are better at shrinking prostate tumors when both are part of the daily diet than when they're eaten alone.__
"When tomatoes and broccoli are eaten together, we see an additive effect. We think it's because different bioactive compounds in each food work on different anti-cancer pathways," said University of Illinois food science and human nutrition professor John Erdman.__
In a study published in the January 15 issue of Cancer Research, Erdman and doctoral candidate Kirstie Canene-Adams fed a diet containing 10 percent tomato powder and 10 percent broccoli powder to laboratory rats that had been implanted with prostate cancer cells. The powders were made from whole foods so the effects of eating the entire vegetable could be compared with consuming individual parts of them as a nutritional supplement.__
Other rats in the study received either tomato or broccoli powder alone; or a supplemental dose of lycopene, the red pigment in tomatoes thought to be the effective cancer-preventive agent in tomatoes; or finasteride, a drug prescribed for men with enlarged prostates. Another group of rats was castrated.__
After 22 weeks, the tumors were weighed. The tomato/broccoli combo outperformed all other diets in shrinking prostate tumors. Biopsies of tumors were evaluated at The Ohio State University, confirming that tumor cells in the tomato/broccoli-fed rats were not proliferating as rapidly. The only treatment that approached the tomato/broccoli diet's level of effectiveness was castration, said Erdman.__
"As nutritionists, it was very exciting to compare this drastic surgery to diet and see that tumor reduction was similar. Older men with slow-growing prostate cancer who have chosen watchful waiting over chemotherapy and radiation should seriously consider altering their diets to include more tomatoes and broccoli," said Canene-Adams.
How much tomato and broccoli should a 55-year-old man concerned about prostate health eat in order to receive these benefits? The scientists did some conversions.
"To get these effects, men should consume daily 1.4 cups of raw broccoli and 2.5 cups of fresh tomato, or 1 cup of tomato sauce. I think it's very doable for a man to eat a cup and a half of broccoli per day or put broccoli on a pizza.
Erdman said the study showed that eating whole foods is better than consuming their components. "It's better to eat tomatoes than to take a lycopene supplement," he said. "And cooked tomatoes may be better than raw tomatoes. Chopping and heating make the cancer-fighting constituents of tomatoes and broccoli more bioavailable."
"When tomatoes are cooked, for example, the water is removed and the healthful parts become more concentrated. That doesn't mean you should stay away from fresh produce. The lesson here, I think, is to eat a variety of fruits and vegetables prepared in a variety of ways," Canene-Adams added.__

Jon's Health Tips - Alcohol

My wife drinks white wine. Many of my friends don’t like red wine, either. I break down and drink beer instead of red wine from time to time myself. But there is good news. Any alcohol, especially wine, is remarkably good for you in moderation. Here’s why:


Drink For Your Health
Men who drink alcohol every day have a lower risk of heart disease than those who drink less frequently, suggests research in the British Medical Journal. It is widely known that moderate drinkers have a lower risk of coronary heart disease than those who abstain, but most research in this field has been done on men and little is known about drinking patterns and risk of heart disease among women.
Researchers in Denmark studied over 50,000 men and women aged 50-65 years who were taking part in a national health study. Details on alcohol intake and drinking frequency over the preceding year were collected, and participants were monitored for an average of 5.7 years.
Coronary heart events were recorded and results were adjusted for known risk factors, such as age, smoking, education, physical activity and diet.
A total of 28,448 women and 25,052 men took part in the study. Women consumed an average of 5.5 alcoholic drinks a week and men consumed 11.3. During the study, 749 women and 1,283 men developed coronary heart disease.
Women who drank alcohol on at least one day a week had a lower risk of coronary heart disease than women who drank alcohol on less than one day a week.
However, risks were similar for drinking on one day a week (36% reduced risk), or seven days a week (35% reduced risk), suggesting that the amount of alcohol consumed is more important than drinking frequency among women.
In contrast, for men, risks were lowest for the most frequent drinkers. For example, men who drank on one day a week had a 7% reduced risk, while men who drank daily had a 41% reduced risk. This suggests that it doesn’t matter how much men drink, as long as they drink every day.

Moderate drinking lowers women's heart attack risk

Women who regularly enjoy an alcoholic drink or two have a significantly lower risk of having a non-fatal heart attack than women who are life-time abstainers, epidemiologists at the University at Buffalo have shown._
Moderation is the key, however. Women in the study who reported being intoxicated at least once a month were nearly three times more likely to suffer a heart attack than abstainers, results showed.
One difference in the protective pattern among drinkers involved those who drank primarily liquor. Women who preferred liquor to wine experienced a borderline increase in risk of heart attack, results showed.
The study is published in the May 2007 issue of the journal Addiction.__
"These findings have important implications, because heart disease is the leading cause of death for women," said Joan M. Dorn, Ph.D., associate professor of social and preventive medicine in the UB School of Public Health and Health Professions and first author on the study.
Women seem to have a quicker reaction to a smaller amount of alcohol, she noted: "Overdoing it is harmful, and what is too much depends on each individual. In some women, one drink can cause intoxication."__
Moderate alcohol consumption has been shown to lower the risk of heart attack, but most studies have been done with men. The current study compared alcohol drinking volume and drinking patterns of women who had been hospitalized due to a heart attack, with age-matched controls without heart problems.__

Alcohol Consumption = Lower Risk of Heart Disease

Findings from a study of healthy older adults suggest that alcohol’s effect on lipoprotein particle size may play a role in the relationship between alcohol intake and lower risk for coronary heart disease. In the study, alcohol consumption was associated with larger lipoprotein particle sizes and a lower prevalence of small LDL and HDL particles.

Light wine intake = longer life expectancy in men

Drinking a little alcohol every day, especially wine, may be associated with an increase in life expectancy. That’s the conclusion of Dutch researchers who reported the findings of their study at the American Heart Association’s 47th Annual Conference on Cardiovascular Disease Epidemiology and Prevention.

The researchers found that a light intake of alcohol (on average less than one glass per day) was associated with a lower rate of cardiovascular death and death from all causes. When compared to spirits and beer, consumption of small amounts of wine, about a half a glass a day, was associated with the lowest levels of all-cause and cardiovascular deaths.

"Our study showed that long-term, light alcohol intake among middle-aged men was associated not only with lower cardiovascular and all-cause death risk, but also with longer life expectancy at age 50," said Martinette T. Streppel, lead author of the study and a Ph.D. student in the Division of Human Nutrition at Wageningen University and National Institute for Public Health and the Environment (RIVM) in Bilthoven, The Netherlands. "Furthermore, long-term light wine consumption is associated with a further protective effect when compared to that of light-to-moderate alcohol intake of other types."

Previous studies have shown that light to moderate alcohol intake is associated with a lower risk of cardiovascular death. However, it remained unclear whether a specific beverage was associated with more benefit and whether the use of long-term alcohol consumption was associated with increased life expectancy. Studies such as this cannot definitively show whether the agent being studied has a causal effect on health.

The Netherlands study — called the Zutphen Study — involved a cohort of 1,373 men born between 1900 and 1920 who were surveyed in detail about alcohol consumption seven times over 40 years. The participants, all from Zutphen, an industrial town in the eastern part of the Netherlands, were followed until death or until the final survey taken among survivors in mid-2000. The surveys included drinking habits, dietary habits, body mass index, smoking habits and the prevalence of heart attack, stroke, diabetes and cancer. The statistics on alcohol consumption were adjusted to account for other risk factors.

The researchers found that long-term, light alcohol intake of less than or equal to 20 grams per day (1 glass of alcoholic beverage contains 10 grams of alcohol, 1 ounce = ~30 mL of alcoholic beverage) compared to no alcohol intake was associated with a 36 percent lower relative risk of all-cause death and a 34 lower relative risk of cardiovascular death. The average long-term daily intake of the men throughout the 40-year study was six grams based on any alcohol intake of more than zero and up to 20 grams. The long-term average intake of six grams of alcohol is equal to one four-ounce beer, one two-ounce glass of wine or one one-ounce glass of spirits, daily.

When the researchers looked independently at wine consumption, the associated risk reduction was greater. Participants who drank on average half a glass, or 1.5 ounces, of wine per day, over a long period, had a 40 percent lower rate of all-cause death and a 48 percent lower incidence of cardiovascular death, compared to the non-wine drinkers.

Researchers said life expectancy was 3.8 years higher in those men who drank wine compared to those who did not drink alcoholic beverages. Life expectancy of wine users was more than two years longer than users of other alcoholic beverages. Men with a long-term alcohol intake less than or equal to 20 grams per day had a 1.6-year-higher life expectancy, compared to those who consumed no alcohol.

Most of the previous studies assessed alcohol intake at baseline; however, in this study researchers collected detailed information seven times over 40 years. "Consumption patterns usually change during life," Streppel said. "This enabled us to study the effects of long-term alcohol intake on mortality." Researchers found that the number of alcohol users nearly doubled from 45 percent in 1960 to 85 percent in the 2000 survey. Average alcohol consumption rose and then fell at various points during the study. Users’ consumption was eight grams a day in 1960, then survivors’ consumption was 18 grams a day in 1985, dropping to 13 grams per day in 2000. The percentage of wine users increased during follow-up from 2 percent in 1960 to more than 40 percent among the survivors in 2000. "One can speculate that a protective effect of light alcohol intake could be due to an increase in high-density lipoprotein (HDL) cholesterol, or to a reduction in blood clotting, due to an inhibition of platelet aggregation," Streppel said.

Furthermore, red wine consumption may have an additional health benefit because the polyphenolic compounds contained in wine have been seen in animal to interfere with the formation, progression and rupture of atherosclerotic plaques — the build-up of fatty tissue in the arteries that can result in stroke or heart attack.

"Those people who already consume alcoholic beverages should do so lightly (1 to 2 glasses per day) and preferably drink wine," Streppel said. "The cardio-protective effects of alcohol and wine only held up for light alcohol consumption in middle-aged men. Heavy alcohol consumption may cause accidents and diseases such as cancer and cirrhosis of the liver, even though this was not observed in our study. Since alcohol consumption can be addictive, starting to drink alcohol because of its positive health benefits is not advised."

How alcohol or wine might affect cardiovascular risk merits further research, but right now the American Heart Association does not recommend beginning to drink wine or any other form of alcohol to gain these potential benefits. The association does recommend that to reduce your risk you should talk to your doctor about lowering your cholesterol and blood pressure, controlling your weight, getting enough physical activity and following a healthy diet and quit smoking, if you smoke. There is no scientific proof that drinking wine or any other alcoholic beverage can replace these conventional measures.

Alcohol Can Benefit the Hearts of New Drinkers

A Medical University of South Carolina’s (MUSC) Department of Family Medicine study concluded that people who began moderately consuming alcohol in middle-age experience a quick benefit of lower rates of cardiovascular disease morbidity with no change in mortality after four years. In addition, the study found that those who consumed alcohol for the heart health benefits rarely drank more than recommended amounts. The study has been published in the March issue of the American Journal of Medicine, and was conducted by MUSC’s Dana E. King M.D., Arch G. Mainous III, Ph.D, and Mark E. Geesey.
“Most people are aware that moderate alcohol use can be part of a healthy lifestyle, yet current guidelines caution non-drinkers against starting to drink in middle age,” said King, lead author of the study. “We wanted to evaluate whether adopting moderate alcohol consumption in middle-age would lower cardiovascular risk. We were excited to find that moderate alcohol consumption, or one to six servings a week, lowered cardiovascular risk for our participants.”
In contrast to a recently published study in the British Public Library of Science journal, PLoS Medicine, MUSC’s study showed no increase in blood pressure for participants at moderate consumption levels (two drinks per day or fewer for men, one drink per day or fewer for women) during the four years of the study. New moderate drinkers had a 38% lower chance of developing cardiovascular disease than did their persistently non-drinking counterparts. This difference remained after adjustment for demographic and cardiovascular risk factors.

Moderate Drinkers Report Better Health

Moderate drinkers are more likely to report above-average health than lifetime abstainers, light drinkers and heavy drinkers, a new study reveals.
“Our results suggest that a moderate amount of drinking is not necessarily dangerous for most people and may actually be health-enhancing,” said study coauthor Michael French, Ph.D.
However, it is unclear whether moderate drinking leads to better health or whether moderate drinkers simply lead healthier lifestyles, he said.
This finding confirmed much of the clinical evidence on this topic. However, previous research has focused on objective health indicators such as cardiovascular disease, injuries and mortality. “We wanted to see if moderate drinkers are actually feeling better by their own assessment,” said French, professor of health economics at the University of Miami.
Regular Tipple May Curb Risk of Rheumatoid Arthritis
Alcohol cuts the risk of developing rheumatoid arthritis by up to 50%, reveals research published ahead of print in the Annals of the Rheumatic Diseases.
The Scandinavian researchers base their findings on more than 2750 people taking part in two separate studies, which assessed environmental and genetic risk factors for rheumatoid arthritis.
Over half the participants (1650) had the disease and had been matched for age, sex, and residential locality with randomly selected members of the general public.
All participants were quizzed about their lifestyle, including how much they smoked and drank. And blood samples were taken to check for genetic risk factors.
The results showed that drinking alcohol was associated with a significantly lower risk of developing rheumatoid arthritis. And the more alcohol was consumed, the lower the risk of rheumatoid arthritis.
Among those who drank regularly, the quarter with the highest consumption were up to 50% less likely to develop the disease compared with the half who drank the least.
The effect was the same for both men and women.
Among those with antibodies to a specific group of proteins involved in the development of the disease, alcohol cut the risk most in smokers with genetic risk factors for rheumatoid arthritis.
Smoking is known to be a major environmental risk factor for developing rheumatoid arthritis, and this risk is further increased in those who carry these genetic variants.
The authors conclude that their research reinforces the importance of lifestyle factors in the development of the disease, and that giving up smoking remains the single most important preventive measure.
They point to recent experimental research by other authors, which showed that alcohol protected against the development and severity of rheumatoid arthritis, although it is not clear exactly how it does this.
And they draw parallels with the links between moderate alcohol consumption and a reduced risk of other inflammatory processes, such as cardiovascular disease.
Click here to view the paper in full:_http://press.psprings.co.uk/ard/june/ar86314.pdf

Alcohol’s impact on heart and stroke risk may differ for men, women

The volume of alcohol consumption may have a significantly different effect on heart and stroke risk in men and women, according to a study of Japanese people published in Stroke: Journal of the American Heart Association.

“An amount of alcohol that may be beneficial for men is not good for women at all,” said Hiroyasu Iso, M.D., co-author of the study and professor of public health at Osaka University in Japan.

Researchers analyzed data from a survey of 34,776 men and 48,906 women (ages 40 to 79) selected from the larger Japan Collaborative Cohort Study (JACC) to determine the association of alcohol use with the risks of stroke and heart disease. Participants who had not experienced cancer, stroke or heart disease before the study completed questionnaires about their lifestyles and medical histories and provided information about their drinking of sake (rice wine), shochu (a type of brandy), beer, whiskey and/or wine.

Researchers calculated the risks and benefits of alcohol consumption after adjusting for age and several other risk factors, including smoking, weight, body mass index, the presence of high blood pressure or diabetes, exercise habits, stress, education and diet.

During a 14.2-year follow-up, 1,628 participants died from stroke and 736 died from heart disease.
Men who reported drinking heavily (at least 46 grams of alcohol per day, equivalent to four or more standard alcoholic beverages) at the time of the survey had a 19 percent lower risk of dying from coronary heart disease than nondrinking men.

In stark contrast, women who drank that much quadrupled their risk of heart disease death over that of nondrinking women. Light drinking (less than 23 grams of alcohol per day, about two drinks a day) reported on the survey was associated with a lower risk of heart disease death in women by 17 percent; while intake between 23 and 46 grams per day was associated with an increased risk of 45 percent.

“In women, we found a slightly reduced risk with light consumption but a much greater risk with heavy alcohol use,” Iso said.

In men, heavy alcohol use was associated with an increased risk of death from all types of stroke by 48 percent. The risk of hemorrhagic stroke (caused by a blood vessel bursting in the brain) was increased 67 percent. The risk of ischemic stroke (caused by a blocked blood vessel in the brain or leading to it) was higher by 35 percent.

In women, heavy alcohol use was associated with a higher risk of stroke death by 92 percent. Hemorrhagic stroke death risk was increased by 61 percent. The risk of ischemic stroke death was increased 2.43 times.

“We expected to find an increased risk of hemorrhagic stroke,” Iso said. “But since alcohol reduces the ability of the blood to clot, we didn’t expect to find the increases in ischemic stroke and coronary heart disease.”

Only 15 percent of women in JACC drank any alcohol, far less than the 45.9 percent of U.S. women who reported using alcohol in 2005, Iso said.

Before this study, evidence suggested that light-to-moderate alcohol consumption might be associated with a lower risk of cardiovascular disease in women. But data on heavy drinking was limited and the question had not been addressed in an Asian country, where both drinking and heart disease are less common.

“One limitation of the study is that, in Japanese culture, there are social restrictions against women drinking as they get older,” Iso said. “In that culture, the women who do drink may have different types of jobs or other aspects of their lifestyle that may help explain the excess risk as well as the alcohol exposure itself.”

Iso said more research could help determine how alcohol affects cardiovascular risk.

The American Heart Association does not recommend drinking wine or other forms of alcohol, since there is clear evidence that alcohol use is associated with injury to the heart in many ways. Instead, the association recommends that people talk to their doctor about lowering their cholesterol and blood pressure, controlling weight, getting enough physical activity and following a healthy diet and quitting smoking. There is no scientific proof that drinking alcoholic beverages can replace these conventional measures.

A Little Alcohol Goes a Longer Way in Women than in Men—in Good Ways and Bad

Alcohol can be a boon or a bane for health. The difference lies in the dose—a little is good, a lot is bad. But the dividing line between a little and a lot differs from person to person. It depends on many things, including sex. Women are more vulnerable than men to alcohol’s long-term effects.
Women break down alcohol more slowly than men do. If a woman and a man drink identical glasses of wine with the same meal, she will have a higher blood level of alcohol, and for a longer time. This means her tissues are exposed to more alcohol per drink than a man’s. Results from a study in Japan suggest that too much alcohol is bad for a woman’s heart and arteries, and earlier work shows it can be hazardous to breast tissue too.
What constitutes “healthy drinking”? Current guidelines say it is one to two drinks a day for men and no more than one a day for women. Keep in mind that this recommendation is for the average person. How you respond to alcohol depends on your genes, your diet, and the medications you take.
If you drink, consider taking a daily multivitamin/multimineral supplement. Alcohol blocks the absorption of folic acid and inactivates this important vitamin in the bloodstream, so drinkers need extra folic acid.

Up to 2 drinks per day not linked with higher risk of irregular heart beat for women

Women who have up to two alcoholic drinks per day do not appear to be at increased risk of atrial fibrillation (irregular heart beat), but drinking more than that amount is associated with a higher risk, according to a study in the December 3 issue of JAMA.
Studies assessing the effects of regular alcohol consumption on the risk of atrial fibrillation have provided inconsistent results, with several studies finding significant associations between moderate to high amounts of alcohol intake and increased risks of atrial fibrillation among men, but not among women. However, these studies were not of adequate size to detect significant associations among women, according to background information in the article.
David Conen, M.D., M.P.H., of Brigham and Women's Hospital, Harvard Medical School, Boston, and University Hospital, Basel, Switzerland, and colleagues analyzed data from a completed randomized controlled trial involving 34,715 women participating in the Women's Health Study, to assess the effects of regular alcohol consumption on the risk of atrial fibrillation. The participants were older than 45 years and had no atrial fibrillation at the start of the study and underwent follow-up from 1993 to October 2006. Alcohol consumption was assessed via questionnaires at the beginning of the trial and at 48 months of follow-up and was grouped into 4 categories: 0 drinks per day, greater than 0 and less than 1, 1 or more and less than 2, and 2 or more drinks per day. Atrial fibrillation was self-reported on the yearly questionnaires and subsequently confirmed by electrocardiogram and medical record review.
During a median (midpoint) follow-up of 12.4 years, there were 653 confirmed cases of new atrial fibrillation. Among women consuming no alcohol (n = 15,370), there were 294 events (1.9 percent); for women consuming more than 0 and less than 1 drink per day (n = 15,758), there were 284 events (1.8 percent); for 1 to 2 drinks per day (n = 2,228), there were 35 events (1.6 percent); and for women consuming 2 or more drinks per day (n = 1,359), there were 40 atrial fibrillation events (2.9 percent).
"In the present study, alcohol consumption of up to 2 drinks per day was not associated with an increased risk of incident atrial fibrillation among initially healthy, middle-aged women. In contrast, the small group of women who consumed 2 or more alcoholic beverages per day had a 1.6-fold greater risk for atrial fibrillation relative to nondrinking women. While this finding needs to be interpreted with some caution because of the small number of women in some subgroups, it supports a possible threshold effect in the relationship between alcohol consumption and risk of atrial fibrillation among women," the authors write.


A little wine boosts omega-3 in the body: Researchers find a novel mechanism for a healthier heart

Results from the European study IMMIDIET show that moderate wine intake is associated with higher levels of omega-3 fatty acids considered as protective against coronary heart disease
Moderate alcohol intake is associated with higher levels of omega-3 fatty acids in plasma and red blood cells. This is the major finding of the European study IMMIDIET that will be published in the January issue of the American Journal of Clinical Nutrition, an official publication of the American Society for Nutrition and is already available on line (www.ajcn.org ). The study suggests that wine does better than other alcoholic drinks. This effect could be ascribed to compounds other than alcohol itself, representing a key to understand the mechanism lying behind the heart protection observed in moderate wine drinkers.
The IMMIDIET study examined 1,604 citizens from three geographical areas: south-west London in England, Limburg in Belgium and Abruzzo in Italy. Thanks to a close cooperation with General Practitioners of these areas, all participants underwent a comprehensive medical examination, including a one year recall food frequency questionnaire to assess their dietary intake, alcohol consumption included.
Omega-3 fatty acids, mainly derived from fish, are considered as protective against coronary heart disease and sudden cardiac death, thus their high blood concentration is definitely good for our health.
Now European researchers found that moderate alcohol drinking acts like a 'trigger', boosting the amount of omega-3 fatty acids in our body.
"Several studies have shown that moderate alcohol consumption, including wine, is associated with protection against coronary heart disease and ischemic stroke - says Romina di Giuseppe, lead author of the study, from the Research Laboratories at Catholic University of Campobasso - Although the mechanisms are not completely defined, there was some evidence that alcohol intake might influence the metabolism of essential polyunsaturated fatty acids, as omega-3. That is exactly what we found in our population study. People drinking moderate amounts of alcohol, one drink a day for women and two for men, had higher concentration of omega-3 fatty acids in plasma and red blood cells independently of their fish intake".
However important these results appear to be, the best is yet to come. Researchers from Catholic University of Campobasso, in Italy, and from University of Grenoble, in France, turned their attention on the variety of alcoholic beverages consumed in order to see whether the high levels of omega-3 fatty acids detected might be ascribed to alcohol itself or to other substances.
"From our previous studies we know that association between wine drinking and increased concentration of omega-3 fatty acids have been observed – says Michel de Lorgeril, from the University of Grenoble, partner of the IMMIDIET project and co-leader of the study - Nevertheless, it was not possible to separate the effects of wine from those of beer or spirits. Our study of 3 populations with different dietary habits and different consumption of alcoholic beverages types allowed us to explore this aspect.".
"Analysis carried out on different alcoholic beverages –argues Licia Iacoviello coordinator of the IMMIDIET study at Catholic University of Campobasso - showed that the association between alcohol and omega-3 fatty acids was present in both wine drinkers and beer or spirits drinkers. However, the association was stronger between wine drinking and omega-3 fatty acids levels. This suggests that components of wine other than alcohol is associated with omega-3 fatty acids concentration. We may guess this effect can be ascribed to polyphenols".
Polyphenols are naturally occurring compounds contained in a different variety of food and beverages, such as wine. Due to their strong antioxidant activity, they are able to reduce oxidation processes caused by free radicals.
"We consider these data to be a major finding - de Lorgeril concludes - opening a new window in the field of cardiovascular prevention. Beyond the alcohol issue, our results raise crucial questions regarding the effects of polyphenols on lipids (both in blood and cell membranes) and possibly of lipids on polyphenols".
The IMMIDIET study
Funded by the European Union under Key Action 1: Food, Nutrition and Health QLK1-CT-2000-00100, IMMIDIET aims to acquire fundamental knowledge in the field of cardiovascular disease, especially regarding the interaction between genetics and lifestyle.
At the core of the study there is an important episode of Italian migration: Belgium, a country that became the new home for thousands of Italians, mostly from the Abruzzo region, who came to work in the mines. Many of those emigrants didn't come back to Italy but remained in their new country. Some of them married a Belgian partner. Their genes remained the same, of course, but how much "Italy" is still there in their diet? And how much did they transmit it to their spouses? Moreover, how many Italian emigrants assimilate dietary habits of the country in which they were guests? In this framework, the role of genetic factors and lifestyle can be assessed to explore new ways in prevention of cardiovascular diseases.
To carry on the research, married couples have been recruited in three European areas: South-East London in England, Limburg in Belgium and Abruzzo in Italy. In the first phase of the study the couples involved were formed by people from the same area, Italians married with Italians (in the Abruzzo region), Belgians married with Belgians (in the Limburg area) and English married with English (in the South-East part of London)".
The second phase of IMMIDIET recruited mixed Italian–Belgian couples to understand if, acquiring dietary habits from Abruzzo, the Belgian partner changed his own risk regarding heart diseases.

Exploring the health and protective benefits of light to moderate alcohol consumption

While the physiological damage and social havoc created by alcohol abuse and dependency are well-known, it is also true that light-to-moderate drinking has certain health benefits. This mini-review summarizes a roundtable discussion held at the July 2007 annual meeting of the Research Society on Alcoholism in Chicago, Illinois.
Results will be published in the February 2009 issue of Alcoholism: Clinical & Experimental Research and are currently available at Early View.
"Alcohol abuse, often in combination with poor nutrition, is responsible for a great deal of permanent organ damage, and that includes the brain," explained Michael A. Collins, professor of biochemistry at Loyola University Chicago and corresponding author for the research roundtable. "In fact, studies of alcoholics over the years sometimes indicate that brain damage can develop earlier than liver damage, but it simply is not recognized because there are common clinical lab tests for liver disease but not for subtle cognitive impairment."
Conversely, Collins added, human studies have indicated that mild or moderate social consumption of alcohol can have beneficial effects on the cardiovascular state and cognitive function. "Alcohol in low to moderate concentrations appears to promote cytoprotective cellular mechanisms," he said, "which might explain some of these epidemiological findings. It seemed important to bring researchers together in this roundtable, in part to inform the research community about these emerging mechanisms."
Some of the key points discussed were:
- Alcohol appears to have a complex relationship with cardiovascular and neurovascular diseases. These include dose-dependent associations with a lower risk of coronary heart disease (CHD), a higher risk of hemorrhagic stroke throughout a range of drinking, a higher risk of ischemic stroke with heavier drinking, and a possible lower risk of dementia or cognitive decline with aging.
"We need greater insight into how cells in the adult brain and heart, in response to moderate alcohol exposure, are able to achieve a relatively protected state with respect to certain insults or cytotoxins," said Collins. "Knowing more about these mechanisms might allow us to design 'non-addictive' molecules that trigger key cytoprotective biochemical steps, for example. This achievement, however small, potentially could have a significant impact, since – worldwide – heart disease is the major killer, and a new case of dementia from all causes is estimated to develop every seven seconds or so."
- Experimental studies with rodents and cultures indicate that moderate alcohol exposure can promote anti-inflammatory processes involving adenosine receptors, protein kinase C (PKC), nitric oxide synthase, and heat shock proteins that may underlie cardioprotection.
"Like many chemicals that we ingest, alcohol is sort of a classic double-edged sword," said Collins. "With respect to 'inflammation,' alcohol in high binge amounts, either directly or through its metabolism, appears to trigger increases in a number of inflammatory players in many cells that include free radicals and inflammatory protein molecules such as cytokines. These are probably responsible for much of the organ damage of alcoholism."
Yet alcohol in low to moderate amounts seems to do the opposite. "It increases other factors that are typically anti-inflammatory in their effects" said Collins. "After moderate alcohol exposure, we find higher levels of cellular 'heat shock' proteins which are well known to be neuroprotective. Of further relevance to the question of aging-dependent cognitive loss is how this alcohol neuroprotection is exerted against beta-amyloid, a neuroinflammatory protein abnormally increased in Alzheimer's disease and likely underlying the progressive dementia."
- Additional evidence suggests that alcohol may even help lower the risk for dementia via "preconditioning" mechanisms, that is, inducing neuronal survival pathways through its selective activation of PKC and focal adhesion kinase enzymes, the focal adhesion complex, and stabilization of the cytoskeleton.
"I want to emphasize that none of the researchers on this roundtable panel recommends moderate alcohol consumption as a tried-and-true way of reducing the risks of heart disease or cognitive decline," said Collins. "And there are situations or conditions when any drinking whatsoever should be discouraged, for example, during pregnancy, during adolescence, or prior to driving. On the other hand, if a responsible adult is doing well socially, psychologically and physically with a stable, non-binge pattern of moderate alcohol ingestion, there is no apparent reason to stop."

MODERATE DRINKING CAN REDUCE RISKS OF ALZHEIMER'S DEMENTIA AND COGNITIVE DECLINE
But Abusing Alcohol can Damage Brain, Loyola Researchers say

Moderate drinkers often have lower risks of Alzheimer's disease and other cognitive loss, according to researchers who reviewed 44 studies.
In more than half of the studies, published since the 1990s, moderate drinkers of wine, beer and liquor had lower dementia risks than nondrinkers. In only a few studies were there increased risks.
"Alcohol is a two-edged sword," said Michael Collins, Ph.D., a professor and neuroscientist at Loyola University Chicago Stritch School of Medicine and lead author of the refereed report in the journal Alcoholism: Clinical and Experimental Research. "Too much is bad. But a little might actually be helpful."
Moderate alcohol consumption generally is defined as 1 drink or less per day for women and 1-2 drinks or less per day for men.
The article will be published in the February 2009 issue of the journal, and is available on line now. The article summarizes a roundtable, organized by Collins, held at the Research Society on Alcoholism meetings in Chicago in 2007.
"The pathological damage and vast social havoc from addiction to and abuse of alcohol are well known, and of necessity should continue to receive primary attention by doctors, scientific researchers and health professionals," Collins and colleagues write. "However, light-to-moderate responsible alcohol consumption "appears to carry certain health benefits."
Long-term alcohol abuse can cause memory loss and impair cognitive function. It's unknown why moderate alcohol use appears to have the opposite effect. One theory is that the well-known cardiovascular benefits of moderate alcohol consumption also can reduce the risk of mini strokes that cause dementia.
Collins and another Loyola professor, neuroscientist Edward Neafsey, Ph.D., suggest a second possible explanation. Small amounts of alcohol might, in effect, make brain cells more fit. Alcohol in moderate levels stresses cells and thus toughens them up to cope with major stresses down the road that could cause dementia.
For most people who drink responsibly and in moderation, there's probably no reason to quit. But because of the potential for alcohol to be abused, Collins and Neafsey do not recommend that abstainers begin drinking. The researchers note there are other things besides moderate drinking that can reduce the risk of dementia, including exercise, green tea, education and a Mediterranean diet high in fruits, vegetables, cereals, beans, nuts and seeds.
Moreover, there are times when people should never drink, including adolescence, pregnancy and before driving, Collins said.

Jon's Health Tips - Apples

An Apple Peel a Day Could Keep Cancer at Bay

An apple peel a day might help keep cancer at bay, according to Rui Hai Liu, Cornell associate professor of food science, who has identified a dozen compounds -- triterpenoids -- in apple peel that either inhibit or kill cancer cells in laboratory cultures. Three of the compounds have not previously been described in the literature.
"We found that several compounds have potent anti-proliferative activities against human liver, colon and breast cancer cells and may be partially responsible for the anti-cancer activities of whole apples," says Liu, who is affiliated with Cornell's Institute of Comparative and Environmental Toxicology and is senior author of the study, which is online and published in the Journal of Agricultural and Food Chemistry.
In previous Cornell studies, apples had been found not only to fight cancer cells in the laboratory but also to reduce the number and size of mammary tumors in rats. The Cornell researchers now think that the triterpenoids may be doing much of the anti-cancer work.
"Some compounds were more potent and acted differently against the various cancer cell lines, but they all show very potent anti-cancer activities and should be studied further," says Liu.
With co-author Xiangjiu He, a Cornell postdoctoral researcher, Liu analyzed the peel from 230 pounds of red delicious apples from the Cornell Orchard and isolated their individual compounds. After identifying the structures of the promising compounds in the peel, the researchers tested the pure compounds against cancer cell growth in the laboratory. In the past, Liu has also identified compounds called phytochemicals -- mainly flavonoids and phenolic acids -- in apples and other foods that appear to be have anti-cancer properties as well, including inhibiting tumor growth in human breast cancer cells.
"We believe that a recommendation that consumers to eat five to 12 servings of a wide variety of fruits and vegetables daily is appropriate to reduce the risks of chronic diseases, including cancer, and to meet nutrient requirements for optimum health," said Liu.
The study online: http://pubs.acs.org/cgi-bin/abstract.cgi/jafcau/2007/55/i11/abs/jf063563o.html

Adults who eat apples, drink apple juice have lower risk for metabolic syndrome

Apple product consumers likely to have lower blood pressure, trimmer waistlines, and more nutrient dense diets
Not eating your apple a day" Perhaps you should be. Adults who eat apples, apple juice and applesauce have a significantly reduced risk of metabolic syndrome, a cluster of health problems that are linked to numerous chronic diseases such as diabetes and cardiovascular disease.
The study results, presented at the Experimental Biology 2008 meeting this week, were derived from an analysis of adult food consumption data collected in the 1999-2004 National Health and Nutrition Examination Survey (NHANES), the government’s largest food consumption and health database.
Dr. Victor Fulgoni analyzed the data, specifically looking at the association between consumption of apples and apple products, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, adult apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome.
Fulgoni notes, “We found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”
In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference – all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk.
Furthermore, apple product consumers’ diets were healthier than non-consumers – they had an overall greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars.

Apple pectin, apple juice extracts shown to have anticarcinogenic effects on colon

The apples and apple juice you consume may have positive effects in one of the most unlikely places in the body – in the colon. New research has demonstrated that both apple pectin and polyphenol-rich apple juice components actually enhance biological mechanisms that produce anticarcinogenic compounds during the fermentation process.
Using human fecal matter as the test substance, German researchers Dr. Dieter Schrenk, M.D. and his colleagues hypothesized that the compound butyrate could be increased in the presence of apple pectin and apple juice extracts.
Butyrate has been suggested to be a chemopreventative metabolite that might prevent the occurrence of colorectal cancer, which is very common in Western industrialized countries. It is a short chain fatty acid which is seen as a major factor contributing to healthy colon mucosa. The research notes, “Butyrate not only serves as a major nutrient for the colon epithelia but is also thought to play an important role in the protective effect of natural fiber against colorectal cancer.”
So how do apple pectin and apple juice extracts play a role in increasing amounts of butyrate? The laboratory tests performed by Schrenk found that by the increased production of butyrate via the addition of apple components, histone deacetlyases (HDAC) were inhibited. With slowed production of HDAC, there would be significantly less growth of precancerous and tumor cells.
The research, published in the April 2008 issue of Nutrition, notes, “apples are a major source of natural fiber and of low molecular weight plan polyphenols in the Western diet.” The researchers conclude, “Pectin-rich apple products can thus be expected to exert anticarginogenic effects in the colon.”

Apple consumers reap heart-health benefits

Apples may prove to be a winner when it comes to reducing the risk of heart disease, says a new study of more than 34,000 women. In this study, flavonoid-rich apples were found to be one of three foods (along with red wine and pears) that decrease the risk of mortality for both coronary heart disease (CHD) and cardiovascular disease (CVD) among post-menopausal women, The findings were published in the March 2007 American Journal of Clinical Nutrition.__

Women of all ages are encouraged to consume more fruit and vegetables, including apples and apple products, for heart health. However, this study focused on postmenopausal woman, a group becoming more aware of the risk for heart disease. Using a government database that assesses the flavonoid-compound content of foods, the researchers hypothesized that flavonoid intake (in general and from specific foods), might be inversely associated with mortality from CVD and CHD among the women in the study groupSubjects selected for this research analysis were postmenopausal and part of the ongoing Iowa Women's Health Study, each of which has been monitored for dietary intake and various health outcomes for nearly 20 years._

As a result of the extensive analysis that considered what the women ate, the types of cardiovascular-related diseases they experienced, and the overall flavonoid content of an extensive list of foods, the researchers concluded that consumption of apples, pears and red wine were linked with the lowest risk for mortality related to both CHD and CVD (not just one or the other).

"Flavonoids are compounds found in small quantities in numerous plant foods, including fruits and vegetables, tea, wine, nuts and seeds, and herbs and spices," say the university researchers from the University of Minnesota and the University of Oslo (Norway) Earlier research has indicated that flavonoids also have antioxidant properties that are linked to the reduction of oxidation of the bad (LDL - low density lipoprotein) cholesterol which have been linked in various ways with the development of CVD. According to the government database cited in this paper, apples contain a wide variety of flavonoid compounds.__

The researchers also believe this is the first prospective study of postmenopausal women to report on the intake and impact of total and specific flavonoid subclasses. They conclude, "Dietary intakes of flavanones, anthocyanins, and certain foods rich in flavonoids were associated with reduced risk of death due to CHD, CVD and all causes."__

The publication of this positive study for apples comes on the heels of updated heart disease prevention guidelines for women just released by the American Heart Association in the February 20 issue of Circulation. As part of their guidelines, AHA emphasizes that women increase their intake of fruits and vegetables to help prevent heart disease over their lifetime, not just to reduce short-term risk. Worldwide, cardiovascular disease is the largest single cause of mortality among women, accounting for one third of all deaths.

Can an apple a day keep asthma away?

Poor diets show increased respiratory symptoms in teens
Teenagers who forego a healthy and balanced diet may have a harder time catching their breath. A new study, published in the July issue of CHEST, the peer-reviewed journal of the American College of Chest Physicians (ACCP), shows that a low dietary intake of certain nutrients increases the likelihood of respiratory symptoms such as asthma, especially in teens who smoke. Furthermore, a lack of these nutrients may also lead to lower lung function.
“Our study, as well as other research, suggests that higher intakes of antioxidant and anti-inflammatory micronutrients are associated with lower reports of cough, respiratory infections, and less severe asthma-related symptoms,” said lead study author Jane Burns, ScD, Harvard School of Public Health. “Teenagers who have low dietary intakes of fruit, vitamin E, and omega-3 fatty acids are at greater risk of having asthma, emphasizing the importance of a balanced diet, composed of whole foods.”
While observing 12th-grade students from 12 communities around the US and Canada, Dr. Burns and her colleagues from the Harvard School of Public Health, Health Canada, Brigham and Women’s Hospital, and the Environmental Protection Agency (EPA), examined the associations of low dietary nutrient intake with low pulmonary function and respiratory symptoms. Over the period of one school year, 2,112 students completed a standardized respiratory questionnaire and a dietary questionnaire. They also answered questions about medication use, smoking habits, and recent exercise, before participating in lung function testing. Dr. Burns explained that the researchers focused on teens because it is the ideal age at which to test lung capacity and eating habits.
“During late adolescence, physical stature has, on average, been attained and lung growth closely parallels this growth. Therefore we were observing a time when lung function was close to its optimal capacity,” she said. “Also, although our diet survey targeted eating habits only during the past year, it did give us some idea of the teens’ general past diet. However, their current respiratory health may be a reflection of diet during childhood, as well as during the past year.”
The majority of adolescents in the study were white, one third was overweight, and 72% did not consume multivitamins. Also, nearly 25% reported smoking on a daily basis. Researchers also found that at least one third of the students’ diets were below the recommended levels of fruit, vegetable, vitamins A and E, beta-carotene, and omega-3 fatty acid intake.
“Vitamin supplements can help teens meet their daily recommended levels,” said Dr. Burns, “and surprisingly, even relatively low levels of omega-3 fatty acids appeared to protect teens from higher reported respiratory symptoms.”
Results showed that low dietary intakes of fruit, vitamins C and E, and omega-3 fatty acids were associated with decreased lung function and a greater risk of chronic bronchitic symptoms, wheeze, and asthma. These risks were further increased among students with the lowest intakes and who also smoked.
“I wish we could say that an apple a day can keep asthma away, but it’s a complex disease with a genetic component. However, it may be that certain foods can lessen or prevent asthma symptoms,” said Dr. Burns. “The most important thing to remember is that diet can have a significant impact on teens’ respiratory health. I would encourage them to make healthy eating a part of their daily routine, and stress to them that smoking is bad.” Researchers emphasized that fresh fruits make for convenient snacks. They also suggest preparing a simple, daily family meal, as a method to promote both communication and good nutrition.
“A balanced diet is not only good for lung health, but for general health,” said Mark J. Rosen, MD, FCCP, President of the American College of Chest Physicians. “Parents and physicians should work together to monitor and maintain healthy diets and lifestyles for children of all ages.”

Apples, apple juice shown to prevent early atherosclerosis

A new study shows that apples and apple juice are playing the same health league as the often-touted purple grapes and grape juice. The study was published in the April 2008 issue of Molecular Nutrition and Food Research.
Researcher Kelly Decorde from the Universite Montpelier in France was part of the European research team that found apples have similar cardiovascular protective properties to grapes. The researchers also observed that processing the fruit into juice has the potential to increase the bioavailability of the naturally-occurring compounds and antioxidants found in the whole fruit.
Using a variety of established analytical techniques, aortic plaque was evaluated to determine the effectiveness in decreasing plaque that is associated with atherosclerosis.
According to the research, “This study demonstrates that processing apples and purple grapes into juice modifies the protective effect of their phenolics against diet induced oxidative stress and early atherosclerosis in hypercholesterolemic hamsters.”
Researchers also noted, “These results show for the first time that long-term consumption of antioxidants supplied by apples and purple grapes, especially phenolic compounds, prevents the development of atherosclerosis in hamsters, and that the processing can have a major impact on the potential health effects of a product.”
In summary, the researchers stated that their work would help provide encouragement that fruit and fruit juices may have significant clinical and public health relevance.

Apples, Apple Juice Lower Wheezing and Asthma Risk in Children

Published in the September 2007 issue of Thorax, the latest study finds that when women ate apples during pregnancy, researchers found a significant decrease in asthma and wheezing among their children when the children were followed over five years and reached five years of age.
This unique longitudinal study tracked dietary intake by 1253 mother-child pairs. According to the researchers that conducted medical evaluations for asthma and related symptoms (i.e., wheezing) in the children, they found no other association with decreased risk other than for apple consumption. The only other positive association found between prenatal food intake and risk reduction in the children was with fish intake by the mothers, for which the researchers found that children of mothers who ate fish had a lowered incidence of doctor-confirmed eczema.
A similar but different study published June 2007 also showed a link between apple juice consumption and a reduction in wheezing among children. That study was published in June’s European Respiratory Journal.
Among children who experienced what was characterized as “current wheeze” (where the child had wheezing or whistling in the chest in the last 12 months), there was a significant, dose response association between consumption of apple juice and a reduced incidence of the wheezing. The researchers found that drinking apple juice made from concentrate and consumption of bananas one or more times a day (compared to drinking apple juice or eating bananas less than once a month) was directly associated with improvement of wheezing occurences.
According to the authors of the Thorax paper, the protective effect from apples is attributable to their powerful phytochemical content, which includes flavonoids, isoflavonoids, and phenolic acids. Apples and apple products combined are the largest source of free phenolics in people’s diet in the US and in Europe.
The American Lung Association states that asthma remains a major public health concern. In 2003, approximately 20 million Americans had asthma and the condition accounted for an estimated 12.8 million lost school days in children. Asthma ranks within the top ten prevalent conditions causing limitation of activity and costs our nation $16.1 billion in health care costs annually.

Apple's benefits reach into the womb to fight asthma

Apple's benefits reach into the womb, found to be protective against childhood asthma__Eating apples while pregnant may give new meaning to an apple a day keeping the doctor away. Compelling new research has concluded that mothers who eat apples during pregnancy may protect their children from developing asthma later in life. The study was published in Thorax online.__This unique longitudinal study tracked dietary intake by nearly 2000 pregnant women, then examined the effects of the maternal diet on airway development in more than 1200 of their children five years later. Among a wide variety of foods consumed and recorded by the pregnant women, the researchers concluded that the children of mothers who ate apples had a significantly reduced risk for the development of asthma and childhood wheezing.__This study focuses on medical evaluations for asthma and related symptoms (i.e., wheezing) when the children were five years old. As a result of the evaluations cited in this research, other than apples, there were no consistent associations found between prenatal consumption of a range of healthful foods and asthma in the 1253 children who were evaluated.__Children of mothers who ate apples during pregnancy were much less likely to exhibit symptoms of asthma (including wheezing), say the researchers who hail from institutions in The Netherlands and Scotland. These same researchers previously reported positive associations between maternal consumption of vitamins A, E, D and zinc with reduced risk of asthma, wheeze and eczema in children.__The only other positive association found between prenatal food intake and risk reduction in the children was with fish, for which the researchers found that children of mothers who ate fish had a lowered incidence of doctor-confirmed eczema.__According to the research, "The present study suggests beneficial associations between maternal apple intake during pregnancy and wheeze and asthma at age five years." They add that their findings "suggest an apple specific effect, possibly because of its phytochemical content, such as flavonoids." The research paper cites other related studies on apples, including those which found that "intake of apples as a significant source of flavonoids and other polyphenols has been beneficially associated with asthma, bronchial hypersensitivity, and lung function in adults."__In 2004, the National Center for Health Statistics reported that nine million U.S. children have been diagnosed with asthma at one point in their lives and four million children suffered from asthma attacks that year. Others suffer from "hidden asthma" – undetected or undiagnosed asthma, according the American Lung Association. The cost of this disease is great – statistics show asthma to be the third-ranking cause of hospitalization among children under 15 and is among the leading causes of school absenteeism.

Eating apples/fish helps vs asthma/allergies

Women who eat apples and fish during pregnancy may reduce the risk of their children developing asthma or allergic disease, suggests a new study presented at the American Thoracic Society 2007 International Conference, on Sunday, May 20.__The SEATON study, conducted at the University of Aberdeen, UK, found that the children of mothers who ate the most apples were less likely to ever have wheezed or have doctor-confirmed asthma at the age of 5 years, compared to children of mothers who had the lowest apple consumption. Children of mothers who ate fish once or more a week were less likely to have had eczema than children of mothers who never ate fish.__The study did not find any protective effect against asthma or allergic diseases from many other foods, including vegetables, fruit juice, citrus or kiwi fruit, whole grain products, fat from dairy products or margarine or other low-fat spreads.__The researchers studied 1212 children born to women who had filled out food questionnaires during their pregnancy. When the children were 5 years old, the mothers filled out a questionnaire about the children’s respiratory symptoms and allergies, as well as a questionnaire about their child’s food consumption.__The children were also given lung function and allergy tests. Previous studies in the same children have found evidence for protective effects of vitamin E and D and zinc during pregnancy in reducing the risk of children’s wheeze and asthma, notes researcher Saskia Willers, M.Sc. of Utrecht University in the Netherlands. If the new results are confirmed, she says, "recommendations on dietary modification during pregnancy may help to prevent childhood asthma and allergy."__Willers concludes that at least until age 5, a mother’s diet during pregnancy might be more influential on a child’s respiratory health than the child’s own diet. She notes that further study of this group of children will be needed to see whether the association with the mothers’ diet declines in older children, and if mothers’ and their childrens’ diets interact in older children.__Willers suggests that the beneficial effect of apples may come from powerful antioxidants called flavonoids, while fish’s protective effect may come from omega-3 fatty acids, which other studies have suggested have a protective effect on the heart and may have a protective effect in asthma. "Other studies have looked at individual nutrients’ effect on asthma in pregnancy, but our study looked at specific foods during pregnancy and the subsequent development of childhood asthma and allergies, which is quite new," Willers says. "Foods contain mixtures of nutrients that may contribute more than the sum of their parts."


Naturally-occurring apple compounds reduce risk of pancreatic cancer

Smokers benefit most from intake of 'hidden' plant nutrients
Eating flavonol-rich foods like apples may help reduce the risk of pancreatic cancer, says a team of international researchers. Quercetin, which is found naturally in apples and onions, has been identified as one of the most beneficial flavonols in preventing and reducing the risk of pancreatic cancer. Although the overall risk was reduced among the study participants, smokers who consumed foods rich in flavonols had a significantly greater risk reduction.
This study, published in the October 15 issue of the American Journal of Epidemiology, is the first of its kind to evaluate the effect of flavonols – compounds found specifically in plants – on developing pancreatic cancer. According to the research paper, “only a few prospective studies have investigated flavonols as risk factors for cancer, none of which has included pancreatic cancer. “
Researchers from Germany, the Univ. of Hawaii and Univ. of Southern California tracked food intake and health outcomes of 183,518 participants in the Multiethnic Cohort Study for eight years. The study evaluated the participants’ food consumption and calculated the intake of the three flavonols quercetin, kaempferol, and myricetin. The analyses determined that flavonol intake does have an impact on the risk for developing pancreatic cancer.
The most significant finding was among smokers. Smokers with the lowest intake of flavonols presented with the most pancreatic cancer. Smoking is an established risk factor for the often fatal pancreatic cancer, notes the research.
Among the other findings were that women had the highest intake of total flavonols and seventy percent of the flavonol intake came from quercetin, linked to apple and onion consumption.
It is believed that these compounds may have anticancer effects due to their ability to reduce oxidative stress and alter other cellular functions related to cancer development.
“Unlike many of the dietary components, flavonols are concentrated in specific foods rather than in broader food groups, for example, in apples rather than in all fruit,” notes the research study. Previously, the most consistent inverse association was found between flavonols, especially quercetin in apples and lung cancer, as pointed out in this study. No other epidemiological flavonol studies have included evaluation of pancreatic cancer.
While found in many plants, flavonols are found in high concentrations in apples, onions, tea, berries, kale, and broccoli. Quercetin is most plentiful in apples and onions.

Certain Vegetables Combat Cancer

Women should go for the broccoli when the relish tray comes around during holiday celebrations this season.

While it has been known for some time that eating cruciferous vegetables, such as broccoli, cauliflower, and cabbage, can help prevent breast cancer, the mechanism by which the active substances in these vegetables inhibit cell proliferation was unknown - until now.

Scientists in the UC Santa Barbara laboratories of Leslie Wilson, professor of biochemistry and pharmacology, and Mary Ann Jordan, adjunct professor in the Department of Molecular, Cellular, and Developmental Biology, have shown how the healing power of these vegetables works at the cellular level. Their research is published in this month's journal Carcinogenesis.

"Breast cancer, the second leading cause of cancer deaths in women, can be protected against by eating cruciferous vegetables such as cabbage and near relatives of cabbage such as broccoli and cauliflower," said first author Olga Azarenko, who is a graduate student at UCSB. "These vegetables contain compounds called isothiocyanates which we believe to be responsible for the cancer-preventive and anti-carcinogenic activities in these vegetables. Broccoli and broccoli sprouts have the highest amount of the isothiocyanates.

"Our paper focuses on the anti-cancer activity of one of these compounds, called sulforaphane, or SFN," Azarenko added. "It has already been shown to reduce the incidence and rate of chemically induced mammary tumors in animals. It inhibits the growth of cultured human breast cancer cells, leading to cell death."

Azarenko made the surprising discovery that SFN inhibits the proliferation of human tumor cells by a mechanism similar to the way that the anticancer drugs taxol and vincristine inhibit cell division during mitosis. Mitosis is the process in which the duplicated DNA in the form of chromosomes is accurately distributed to the two daughter cells when a cell divides.

Hundreds of tiny tube-like structures, called microtubules, make up the machinery that cells use to separate the chromosomes. SFN, like the more powerful anticancer agents, interferes with microtubule functioning during mitosis in a similar manner to the more powerful anticancer drugs. However SFN is much weaker than these other plant-based drugs, and thus much less toxic.

"SFN may be an effective cancer preventive agent because it inhibits the proliferation and kills precancerous cells," said Wilson. It is also possible that it could be used as an addition to taxol and other similar drugs to increase effective killing of tumor cells without increased toxicity.

Jon's Health Tips - Yogurt

I eat non-fat yogurt several times a week as a dessert or snack. Here’s why:

Health Benefits of Yogurt
Yogurt may not be the miracle food some have claimed, but it certainly has a lot to offer in the health department. Besides being an excellent source of bone-building calcium, it is believed that the bacterial cultures Lactobacillus bulgaricus (L. bulgaricus) and Streptococcus thermophilus (S. thermophilus), that are used to make yogurt, carry their own health benefits.

For example, research has suggested that eating yogurt regularly helps boost the body's immune-system function, warding off colds and possibly even helping to fend off cancer. It is also thought the friendly bacteria found in many types of yogurt can help prevent and even remedy diarrhea.

For people who suffer from lactose intolerance, yogurt is often well tolerated because live yogurt cultures produce lactase, making the lactose sugar in the yogurt easier to digest (see Lactose Intolerance for advice on coping with this condition). Be sure to check the label on the yogurt carton for the National Yogurt Association's Live and Active Cultures (LAC) seal. This seal identifies products that contain a significant amount of live and active cultures. But don't look to frozen yogurt as an option; most frozen yogurt contains little of the healthful bacteria.
One research study tracked a population of 162 very elderly people for five years. The incidence of death for those subjects who ate yogurt and milk more than three times per week was 38% lower than the incidence of death those subjects who ate yogurt and other dairy foods less than once a week. (Consuming citrus fruit twice a week and a lowered consumption of meat were also associated with decreased incidence of death).
Yogurt Cuts Bladder Cancer Risk
Intakes of various foods and nutrients could influence the risk of bladder cancer, because most metabolites are excreted through the urinary bladder. With regard to dietary factors, consumption of milk and other dairy foods could potentially reduce the risk of bladder cancer.
This study aimed to examine the association between the intake of cultured milk and other dairy foods and the incidence of bladder cancer.
A statistically significant inverse association was observed for the intake of cultured milk (sour milk and yogurt). The intake of milk or cheese did not affect bladder cancer risk.
Cultured milk products contain lactic acid bacteria, which have been shown to suppress bladder carcinogenesis in rodents. The mechanism accounting for the antitumor effect of lactic acid bacteria is not clear, but it may be related to modulation of the immune system. In addition, oral administration of lactic acid bacteria has been shown to suppress food-derived urinary mutagenicity in humans, thus possibly reducing bladder carcinogenesis. The authors conclude that that a high intake of cultured milk may lower the risk of developing bladder cancer.

Dairy foods protect against many ills
Dairy foods protect against the clustering of abnormal body chemistry known as the metabolic syndrome, suggests a study in the Journal of Epidemiology and Community Health .
The syndrome has been linked to an increased risk of diabetes, coronary artery disease, and premature death.
Two or more out of high blood glucose, insulin, blood fats, body fat, and blood pressure defined the presence of the metabolic syndrome in the men studied.
These men had almost double the risk of coronary artery heart disease and four times the risk of diabetes of those without the syndrome. They were also almost 50% more likely to die early.
But those who regularly drank milk and ate dairy products, such as yogurt and cheese, were significantly less likely to have the syndrome.
They were 62% less likely to have it if they drank a pint or more of milk every day, and 56% less likely to have it if they regularly ate other dairy produce.
And the more dairy produce the men consumed, the less likely were they to have the syndrome.
Study suggests a little milk could go a long way for your heart
New research links drinking lowfat milk to lower risk for heart disease
Grabbing as little as one glass of lowfat or fat free milk could help protect your heart, according to a new study published in the American Journal of Clinical Nutrition. Researchers found that adults who had at least one serving of lowfat milk or milk products each day had 37 percent lower odds of poor kidney function linked to heart disease compared to those who drank little or no lowfat milk.
To determine heart disease risk, researchers from several universities in the United States and Norway measured the kidney function of more than 5,000 older adults ages 45 to 84. They tracked eating patterns and tested albumin-to-creatinine ratio (ACR) – a measure that when too low, can indicate poor kidney function and an extremely high risk for cardiovascular disease, according to the American Heart Association.
Researchers found that people who reported consuming more lowfat milk and milk products had lower ACR, or healthier kidney function. In fact, lowfat milk and milk products was the only food group evaluated that on its own, was significantly linked to a reduced risk for kidney dysfunction. The study authors cited other research suggesting milk protein, vitamin D, magnesium and calcium may contribute to milk's potential heart health benefits.
An overall healthy diet, including lowfat milk and milk products, whole grains, fruits and vegetables was also associated with a benefit – 20 percent lower ACR or healthier kidney function.
The National Kidney Foundation estimates that kidney disease affects about 26 million Americans – and kidney disease is both a cause and a consequence of cardiovascular disease, the number one killer of Americans. An estimated one out of three adults is currently living with some form of cardiovascular disease.
Milk provides nine essential nutrients, including calcium, vitamin A, vitamin D, protein and potassium. The U.S. Dietary Guidelines for Americans recommend drinking three glasses of lowfat or fat free milk each day.
Drinking milk may help ease the pressure
New study suggests fat-free milk may offer protection against hypertension -- a rising risk for women in this country
Women who drank more fat free milk and had higher intakes of calcium and vitamin D from foods, and not supplements, tended to have a lower risk for developing hypertension or high blood pressure, according to a new study published in the American Heart Association journal, Hypertension.
After examining the diets of nearly 30,000 middle-aged and older women, Harvard researchers found that women who consumed more low-fat milk and milk products and had diets higher in calcium and vitamin D from foods were better protected against high blood pressure. When the researchers investigated the benefits of milk specifically, they found women who drank two or more servings of fat free milk each day reduced their risk for high blood pressure by up to10 percent compared to those who drank fat free milk less than once a month. The same was not found for higher fat milk and milk products or calcium and vitamin D supplement users.
One in three American adults has high blood pressure, and an increasing number of women are living with undiagnosed hypertension, according to a second study published in the journal Circulation. The last decade has seen significant increases in uncontrolled high blood pressure for women across the nation, a condition that puts them at serious risk for cardiovascular disease, stroke and even kidney failure.
Yet despite a vast body of research linking diet changes to blood pressure control, most Americans are still missing the mark on their diets. According to new research published in the Archives of Internal Medicine, Americans are ignoring the DASH (Dietary Approaches to Stop Hypertension) Diet, the therapeutic eating plan recommended by the National Heart Lung and Blood Institute that emphasizes low-fat dairy, fruits and vegetables to help reduce blood pressure levels.