The research team looked at research conducted into dietary fiber over the past few decades — and this is not a small sample. Based on all these studies, they have identified the best and safest way to boost your fiber intake. Namely, to avoid initial problems such as intestinal gas and loose stool, it is best to increase your intake of fiber gradually. Also, spread high-fiber foods out throughout the day, at meals and snacks.

(More evidence that fiber protects your heart.)

The study is published in the “International Journal of Food Safety, Nutrition and Public Health.” It highlights fruit, vegetables, whole-grain foods such as muesli and porridge, and the entire bean family as foods rich in dietary fiber. And foods we should all strive to get more of in our daily diets. (Not surprisingly, these are also the healthiest foods to eat, period.)

Dietary fiber is sometimes referred to as “roughage.” It means the non-digestible parts of the fruit and vegetables. Soluble fiber is readily broken down or fermented in the colon. Insoluble fiber absorbs water as it passes through the digestive system, providing bulk for the intestinal muscles to work against and making digestion slow and healthy.

Research has shown that modern food habits have led to an increase in obesity, heart diseases, and type 2 diabetes. This is a common refrain in Doctors Health Press. Western eating habits are even flowing into developing nations, where processed foods high in sugars and saturated fat, beef, and dairy products are replacing more traditional options that are naturally high in fiber.

RECOMMENDED: New Study Shows Fiber Could Be a Lifesaver

A loss of dietary fiber is a major risk factor for health problems — but one of the simplest to solve. It is not hard to choose foods wisely, particularly when grocery stores have so much available to us.

Fiber has a vast array of actions in the body. Among them are lowering cholesterol, moderating blood glucose levels, keeping your gastrointestinal tract healthy, boosting your immune system, and ensuring calcium is properly absorbed and used. Getting more fiber could single-handedly protect you from heart disease, colon cancer, diabetes, weight gain, and many more serious health concerns.

1. Hyperlipidemia, Coronary Heart Disease: “Hyperlipidemia” means high cholesterol and triglycerides. Vitamin B3 was used as early as 1955 to treat patients with high cholesterol. The nutrient, at doses of 1,000 to 4,000 milligrams (mg) a day, lowered triglycerides by 20% to 50%, and LDL (bad) cholesterol levels by 10% to 25%, while increasing HDL (good) cholesterol by 10% to 30%.

A major study in the 1960s and 70s tracked over 8,300 men aged 30 to 64 who’d had a heart attack in the past six years. Niacin, at three grams a day, reduced cholesterol by an average of 10%, triglycerides by 26%, another heart attack by 27%, and stroke by 26%. In another study, niacin was combined with a statin (i.e. a cholesterol-lowering drug) and it helped reduce LDL levels by a whopping 42% and raise HDL levels by 26%. Patients here also had a reduced number of heart attacks, strokes, and death.

Finally, a 2004 study examined 167 patients with heart disease, who had low HDL levels. One gram of niacin a day added to statin treatment increased HDL levels by 21%, and improved their hardened arteries as well.

2. Raynaud’s Disease, Intermittent Claudication: For this, the preparation of niacin is called “inositol hexaniacinate”, as it contains both nicotinic acid and inositol. Most studies show that this is an effective treatment in the aforementioned two conditions. Raynaud’s causes poor blood flow in fingers, toes, ears, nose, nipples or knees. Pain and skin discoloration ensue. Claudication is a symptom of blocked arteries, causing leg pain during exercise.

A good study on 23 Raynaud’s patients treated with four grams a day found that they had significantly improved symptoms.

In a three-month study of 100 patients with intermittent claudication, those getting four grams a day of inositol hexaniacinate showed major improvement in being able to walk pain-free.

3. Type 1 Diabetes: Many quality studies have tried to see if niacin can prevent or delay this condition. The results are mixed. Good news came out of two studies that showed niacinamide alone, or with vitamin E, could prolong the “honeymoon period”” in newly diagnosed type 1 diabetes. Thus, it delays it for some time.

And there you have the three-pronged disease-fighting nature of niacin.

Read my previous article in this series, This Vitamin Deficiency Could Be Harming Your Body.

While this is definitely true, being deficient in vitamin D all winter is not going to be good for you. You need vitamin D to help your body absorb calcium. You also need this vitamin to build strong bones, reduce inflammation, regulate blood pressure and secrete insulin — already a long list of important functions! But the role of the vitamin in your continued good health doesn’t stop there. It’s also important for immune function and cell growth. Having low levels of vitamin D could definitely put you at higher risk for a number of health conditions, including flu, autoimmune diseases, cancer (read this article to learn more) and heart disease.

A recent clinical trial investigated vitamin D’s role in another important area — mental health. Noting that vitamin-D deficiency and mood disorders are both common among the elderly, a research team evaluated the association between vitamin-D intake and mental-health-related quality of life. This study was an analysis of the Iowa Women’s Health Study, a prospective study of cancer risk factors among post-menopausal women in Iowa that began in 1986. Additional survey data were collected from study participants in 1987, 1989, 1992, 1997 and 2004.

The researchers measured mental-health-related symptoms by measuring quality of life (QOL) scores. They found that low vitamin-D intake was associated with poorer QOL scores compared to women with a higher intake (i.e. more than 400 international units [IU]/day). The researchers concluded that women who consumed less than 400 IU/day of vitamin D had significantly lower mental-health-related QOL compared to those who consumed more than 400 IU/day.

Your vitamin-D levels in the winter depend in large part on the sun. You’re more likely to be vitamin-D deficient in the winter because the sun doesn’t provide sufficient ultraviolet light for your body to synthesize the vitamin in most of the U.S. and Canada. You have to rely entirely on your stores of vitamin D and what you consume through your diet. Get your doctor’s advice — you may need to supplement to keep your levels up.

Just as important as understanding what are available to you as healing foods is knowing which foods and beverages do the opposite of healing. Regular soda is extraordinarily high in simple sugar and has long been tied to the obesity epidemic. It has had people switching to diet soda, which may be a wiser move, however not necessarily the solution.

That is, for people who like soda each day. The study found that a more moderate intake of diet soft drinks does not appear to be linked to a higher risk of “vascular events.”

(Read more about the case against diet soda here.)

As we exist within the wide grasp of obesity and type 2 diabetes, artificially sweetened soft drinks are marketed as healthier alternatives to sugar-sweetened beverages — due to their lack of calories. However, the long-term health consequences of drinking diet soft drinks remain unclear.

The researchers looked at the relationship between both diet and regular soft drink consumption and risk of stroke, heart attack, and vascular death. They analyzed 2,564 people in a study designed to uncover how much influence stroke has on the population.

So they assessed how often people drank diet and regular soft drinks. They counted the number of vascular events that occurred over a 10-year period. Then, they found that those who drank diet soft drinks daily were 43% more likely to have suffered a heart attack or stroke than those who drank none.

“Light” diet soft drink users and, amazingly, those who drank regular soda were not more likely to suffer vascular events. The results suggest a potential link between daily diet soft drink consumption and major events of the heart. But how this happens is unclear. The researchers are calling, as usual, for further research before any conclusions can be drawn regarding the potential health consequences of diet soft drink consumption.

But for now, one message has always remained clear. Choosing water is always the healthier option over any type of soft drink. It is best, from a nutritional standpoint, to view regular or diet soda as more of a treat than something to be consumed each day. It is a wholly unnatural product and its effects on our bodies have yet to be truly understood despite the enormous amount of soda consumed around the world.

Take, for instance, a clinical trial that took place at King’s College London. There, researchers looked at the effects of a gymnema extract in a small cohort of patients with type 2 diabetes. After administration of the extract for 60 days, the researchers found that there was a significant increase in circulating insulin in the participants. This surge in insulin helped to reduce fasting and after-meal blood glucose levels.

The research team concluded that a gymnema extract may provide a potential alternative therapy for the hyperglycemia associated with type 2 diabetes.

What accounts for this blood-glucose-lowering effect? “Gymnema sylvestre” contains an active ingredient called “gymnemic acid.” Gymnemic acid is extracted from the leaves and roots of the plant. It is this ingredient that helps to lower and balance blood sugar levels. It turns out that gymnemic acid molecules have a unique shape similar to that of glucose. This allows the molecules to fill cell receptors in the lining of the intestines, which in turn prevents the uptake of sugar molecules.

Gymnema could also help curb your cravings for sweets. It is thought, too, that when taking the herb with a high-carbohydrate meal or a meal high in sugar, it can make more carbs available for burning. And when these carbs are burned, they can’t be turned into fat stores, helping you to slim down and build more lean muscle mass. Some medical experts claim that this herb also lowers triglycerides and bad cholesterol.

Here’s a health tip for you: quality “Gymnema sylvestre” should contain a minimum of 25% of the active ingredient gymnemic acid. A method developed by the Food and Drug Administration (FDA) called “standardization” indicates how much of the active ingredient is present in herbs. So, a single 500-milligram (mg) capsule standardized to 25% yields 125 mg of active gymnema acid per capsule. When you buy the herb in supplement form, be aware that the FDA does not regulate herbal supplements strictly and the quality of herbs varies between brands. Make sure you consider the standardization when figuring out the correct dosage to take.

One final note: if you want to add gymnema to your diet and you are already using insulin or medication to treat diabetes, it is important that you talk to your doctor, as the level of these conventional treatments may need to be reduced once you are taking the herb.

To find out about another little-known treatment for diabetes, read the article Little-known Fruit Could Help Prevent Diabetes.

“Pellegra” is not a disease many of us have heard of, but it’s been on this continent for a century. It is caused by a serious deficiency in niacin. Pellegra was common in the southern states in the 1900s, when income was low and corn products were a major dietary source. The common symptoms of niacin deficiency involve the nervous system, the skin, and the intestines. Together, those symptoms are a four-score in alliteration: dermatitis; diarrhea; dementia; and death. Thankfully pellagra is no longer a big problem, thanks to our knowledge of nutrients. Still, many adults are deficient in niacin, robbing their bodies of this essential vitamin.

RECOMMENDED: This Vitamin Could Boost Good Cholesterol Levels

Vitamin B3 consists of two chemicals: nicotinic acid; and nicotinamide. Our bodies utilize this water-soluble vitamin to release energy from carbohydrates, form fat from carbohydrates, process alcohol, and regulate cholesterol.

Any “essential” vitamin needs to be absorbed every day. Back in 1998, health officials revised the recommended dietary allowance of niacin to prevent deficiency. As usual, how much you should get each day depends on your age and sex. Adult men need at least 16 milligrams (mg) of niacin a day, while adult women need 14 mg. Pregnant women, though, need 18 mg, while breastfeeding women need 17 mg. Since niacin is water-soluble (the same as vitamin C), you can take in far more than you need and it won’t damage the body, because your body will simply get rid of some in your urine.

You can find niacin in high amounts within these foods: yeast; meat; poultry; fish (especially tuna and salmon); fortified cereals; legumes; and seeds. In the U.S., the average daily intake of niacin is approximately 30 mg/day for adult men and 20 mg/day for adult women.

Still, up to 25% of older adults do not consume enough niacin to meet the daily levels. I would advise that anyone over 60 years old take a multivitamin/mineral supplement every day, which usually contains at least 20 mg of niacin.

Take, for example, this recent study performed at the Department of Environmental Health Sciences, School of Public Health, University of Michigan. Researchers examined the links between asthma symptoms and residential hazards in a sample of households in Saginaw, Michigan.

The study involved 643 households randomly selected from the City of Saginaw. The researchers measured for 71 residential hazards. These hazards included: structural; moisture/mold; electrical; ventilation and combustion appliances; pests; pets; and lifestyle-associated factors such as smoking.

The researchers then used the data to calculate a sort of hazard index for each house. They also collected information on 43 symptoms of diseases likely to be associated with exposure to the household hazards.

Here’s what they found:

– Asthma prevalence rate among the 1,206 children was 18.9%, with 27.7% of households reporting at least one asthmatic child.

– The prevalence of health hazards in households of Saginaw was pervasively high with the rate for each of 29 specific hazards being over 30%.

– Household hazards were found to be good predictors of negative health outcomes in homes.

– Children who were living in housing units classified as high-risk (top 25% of the household hazard score) were found to be disproportionately afflicted with asthma, allergic reactions, and other symptoms compared to children who lived in low-risk homes.

– The average number of symptoms in the households was 14 and the top 25% of the households had over 26 symptoms.

– Asthma was associated with each of the 40 symptoms (out of the 43) in the inventory scale used by the researchers.

The researchers concluded that the obvious link between asthmatic children and hazards within the home such as mold should be taken into account when trying to treat or manage the condition.

If you are having trouble with your breathing, do your lungs a favor and follow this health advice: make sure you eliminate as many household hazards as you can, including mold.

For another alternative way to combat asthma, read The Two Most Common Aggravators of Asthma.

Over time, skin shows its age because of the gradual breakdown of collagen and elastin. But skin can be made healthier, no matter what age you are. “Pycnogenol” is a patented natural supplement with antioxidant abilities that comes from the bark of the French maritime pine tree. The new study found that it improved skin hydration and elasticity in women.

Researchers used 75 milligrams of pine bark extract each day for 12 weeks on 20 healthy women aged 55 to 68. They measured skin elasticity and skin fatigue at the beginning, at six weeks, and at the end.

RECOMMENDED: Can Pine Bark Help with Ringing of the Ears?

Here are the key results to take away:

– Pycnogenol elevated one type of collagen by 29% and another by 41%. It also increased the production of hyaluronic acid in the skin by 44%. (This acid is known to moisturize the skin and help prevent wrinkles.)

– Pine bark enhanced skin elasticity by 25%, in addition to skin hydration by eight percent. This was especially noticeable in women who had dry skin from the start, with an increase of 21%.

– The supplement lowered skin fatigue considerably.

– It also reduced skin wrinkles by three percent and increased skin smoothness by six percent.

The researchers claim it is the only natural supplement to stimulate hyaluronic acid production in human skin. The molecular evidence confirmed in this study helps show that Pycnogenol benefits our skin and helps us look younger.

It seems one of the keys is the hyaluronic acid angle. This substance binds large quantities of water in the skin and in other tissues, such as cartilage. An increased amount of hyaluronic acid explains the increased skin hydration, higher elasticity and overall smoother skin appearance found in women taking pine bark supplements.

The supplement Pycnogenol has had several positive benefits in the skin field. Its most noticeably beneficial results were seen in the treatment of varicose veins. This anti-aging ability shows that its impact on our skin is at the very least, worth looking into.

1. Conjugated linoleic acid: Known as CLA, it is claimed to help you slim your body and improve glucose control for diabetics. Several small studies have found that CLA could help promote reduced body fat. Research has found that 3.2 grams a day could lead to modest loss in body fat.

2. Psyllium: Fiber makes you feel full and takes up more room in the intestines. One study found that women who took 20 grams before a meal wound up with a lower fat intake and a greater feeling of fullness.

3. Chromium: While this mineral is heavily promoted for diabetes, studies overall don’t link it to being much of a help with body weight. In 2010, a study found that 1,000 micrograms of chromium picolinate did not affect weight loss in a sample of overweight adults.

4. 5-HTP: 5-hydroxytryptophan (its full name) has proven in a few small trials to help people shed pounds and control appetite. One found that overweight women taking 5-HTP for three months dropped more pounds than women on placebo.

5. Chitosan: This one, derived from shells, has mixed results. One good study found that those taking chitosan lost more than two pounds, while those taking placebo gained more than three pounds.

6. Vitamin C: Two studies found that vitamin-C supplements might help fight obesity. Many believe that upping vitamin-C intake could help significantly overweight people.

7. Glucomannan: This type of fiber has shown benefits for reducing body weight. For example, a trial conducted on 20 overweight people found that glucomannan led to significant improvements in two months.

8. Hydroxycitric acid: This one is interesting and has some positive results. One good study found that, over two months, 440 milligrams three times a day produced significant benefits for 60 overweight people. Another found that, compared to 30 minutes of walking five days a week, 2,800 mg of HCA before meals reduced body weight by 5.4% in two months.

9. Green Tea: This drink’s “thermogenic” effect may be of value in managing obesity. In a study, men who took six green tea pills were able to use up far more energy and burned more fat than those taking caffeine pills or placebo.

For more information on obesity, read The Obesity Epidemic Explained.

Moreover, the annual costs from fall-related injuries in the U.S. in the elderly will increase from $20.3 billion in 1994 to approximately $32.4 billion by 2020. Risk factors for falls in the elderly include: muscle weakness; past history of falls; use of more than four prescription medications; depression; age over 80 years; use of an assistive device; arthritis; and impaired gait, balance, memory, vision and activities of daily living.

Both vitamin D and calcium have been studies in terms of preventing fractures, muscle weakness, and falls. Here are the most informative trials:

Preventing Fractures
1992: Vitamin D taken by injection (150,000 to 300,000 international units [IU] a year) led to fewer upper limb and rib fractures, but made no difference in hip fractures.1994: Vitamin D (800 IU a day) and calcium (1,200 milligrams [mg]) led to fewer hip fractures and deaths caused by them.

1996: Vitamin D at 400 IU a day had no effect on hip or other fractures.

1997: Vitamin D at 700 IU a day, and calcium at 500 mg a day, led to increased bone density and reduced fractures.

Muscle Strength
1979: 1-alpha-hydroxycholecalciferol and calcium improved muscle weakness.

2000: Vitamin D (800 IU/day) and/or calcium (1,200 mg/day) reduced body sway and the number of falls in women over 70. The vitamin plus the calcium worked best.

2003: Vitamin D (800 IU/day) and calcium (1,200 mg/day) improved muscle function and reduced the risk of falling by 50%.

Preventing Falls
Recently, researchers identified five good-quality studies that totaled 1,237 individuals (81% women with mean age of 70 years). Participants took between 400 and 800 IU of vitamin D a day, along with 800 to 1,200 mg of calcium. Vitamin D reduced the risk of falls by 22%, particularly in women. The proof for men wasn’t significant. How calcium came into play is not entirely clear.

Bottom line: Older adults are at a higher risk for nutrient deficiency, which carries negative effects for health. Many healthy individuals have nutrient levels that are not good. Therefore, it is advisable for these individuals to take a multivitamin daily along with an additional 400 IU of vitamin D and supplementation calcium of 1,200 mg.

So ends my series on important nutrients for older adults. Keeping the information I’ve offered in mind will help you keep your body strong well into your twilight years.

Here are the previous articles in this series:

Minerals to Know as You Grow Older
The Most Important Vitamins as You Age
As You Age, You Need More of This
This Is How Your Brain Suffers Without Vitamins
Why Your Immune System Needs its Nutrients

Unlike some other processed grains that are really just fillers — meant to fill you up, but that add very little in the way of vitamins, minerals and other nutrients — quinoa is a very good source of protein, amino acids, manganese, magnesium, folate, and phosphorus. If you are vegetarian or vegan, quinoa is a great way to keep your protein levels up.

Recently, researchers determined that the manganese in quinoa could be beneficial to your health in a special way. Manganese is a mineral that serves as a cofactor for the superoxide dismutase enzyme. Superoxide dismutase is basically an antioxidant that helps to protect the mitochondria in your cells. It does this by preventing oxidative damage during energy production, along with guarding your other cells, such as red blood cells, from injury caused by free radicals.

The research team also determined that quinoa has an unusual composition and exceptional balance between oil, protein and fat. They conclude that quinoa is an excellent example of a functional food that could help lower your risk for a number of diseases. Along with its ability to protect cell membranes, it could help protect and boost the performance of brain neuronal functions, too. One final health benefit of this super grain, according to the researchers, is that quinoa also contains phytohormones — substances from plants that act like hormones.

Give this grain a try. It’s easy to cook. Just prepare it like you would any grain. Put water and quinoa in a pot at the ratio of 2:1 and boil until the quinoa has absorbed all the water.

For more ideas about how to boost your diet with other whole grains, read the article Ancient Grains Are Making a Comeback.

New research shows that even a young or middle-aged adult who is at low risk may be at very high risk in the long term. That is, if he or she has only one or two major risk factors like high cholesterol, high blood pressure, smoking or having diabetes. Participants had their levels checked at 45, 55, 65 and 75 years of age.

What’s happening here is they are looking beyond the next 10 years of someone’s life. Because, if we go beyond that, we find a much greater risk that people will have a serious cardiovascular “event.” And to prevent that, you can’t begin early enough.

The best profile for preventing heart disease and stroke was this: cholesterol level under 180 milligrams per deciliter; untreated blood pressure of about 120 over 80; being a nonsmoker; and not having diabetes.

Here are the study’s key findings:

– Men who are 45 and have no risk factors (as shown in the above paragraph) have a 1.4% risk of having a heart attack or stroke or suffering other form of death from heart disease. That risk rose to 50% if they had two or more risk factors.

– The same situation for 45-year-old women is 4.1% and nearly 31%, respectively.

RECOMMENDED: Deaths Caused by Heart Disease in Women on Decline

This study highlights how important a healthy diet, exercise, and not smoking are for one’s future. Anyone can reduce his or her risk for heart disease and stroke by taking charge of these for the better. Having the full package, being good on all four risk factors described earlier, is the ultimate step in prevention.

The study found that even a small increase in one risk factor — like slightly elevated cholesterol — significantly bumps up a person’s lifetime risk. It doesn’t seem fair, but that is what it takes to stay alive in the human body governed by the heart.

The health breakthrough came when examining women between 60 and 75 years of age. Researchers found that those with well-controlled diabetes had better hearing than women with poorly-controlled diabetes. They also found far worse hearing in women younger than 60 who have diabetes.

(Strangely enough, men had worse hearing loss compared to women, regardless of age or if they were diabetic.) RECOMMENDED: Protecting Your Hearing Through Diet

The normal process of aging includes a certain degree of hearing loss. But it is often accelerated in patients with diabetes — especially if blood-glucose levels are not under control with diet and medication. Their study was published last week in Miami at a medical conference.

This study wanted to see about hearing differences among patients with well-controlled diabetes, poorly controlled diabetes, and those who do not have diabetes. They looked at records for 990 patients between 2000 and 2008. Patients were categorized by gender, age, and whether they had diabetes. For what may be the first time, they studied blood glucose levels and compared them to levels of hearing loss.

Women between 60 and 75 with poorly controlled diabetes had significantly worse hearing than those whose diabetes was well-controlled and the control group. For women under 60 with diabetes, they had worse hearing than healthy controls regardless of how well their condition was controlled.

About 26 million Americans have diabetes. Another 34.5 million have some degree of hearing loss. Signs of hearing loss include difficulty hearing background noises or hearing conversations in large groups, as well as regularly needing to turn up the volume on a radio or TV.

The key is to control diabetes if you have it. Some quick tips: eat healthy foods and maintaining a healthy weight. If you are overweight, dropping just five percent of your weight will make a big difference in blood sugar control. Fill yourself on fruits, vegetables, legumes and whole grains while limiting saturated fat intake. Be sure to incorporate physical activity into your daily routine. This will also better control the condition. Also, drink alcohol only in moderation, try to get sound sleeps, and take serious measures to combat stress if you suffer it.

There are many age-related changes in the immune system. The thymus gland shrinks. The number of lymphocytes falls, as does their function. Your body doesn’t respond as quickly or strongly to bacteria and viruses. The elderly are prone to pneumonia not only because of the impaired immune function, but also due to other factors such as certain diseases and lung changes.

So can supplements build immunity? Here’s a breakdown of several studies on the topic:

– 1992: 96 patients over 65. All types of infections were tested. Multivitamin/minerals led to 50% fewer sick days.

– 1997: 81 patients over 65. They had respiratory or urogenital infections. They took 20 mg zinc, 100 mcg selenium, 120 mg vitamin C, six mg beta-carotene, and 15 mg alpha-tocopherol. All deficiencies were quickly fixed. Both zinc and selenium succeeded in reducing infection.

– 1999: 725 patients over 65. Situation same as above. All nutritional deficiencies corrected. Fewer lung infections when taking zinc and selenium. None reduced urogenital infections.

– 2002: 652 patients over 60. They had acute lung infections and took multivitamin/minerals and 200 mg vitamin E. Unfortunately, no supplements had any effect on the infection.

– 2003: 130 patients over 65. They had flu-like infections of the lungs, gastrointestinal system, or urinary tract. A multivitamin/mineral supplement reduced the number of infections in patients with type 2 diabetes and in those with nutrient deficiencies.

– 2004: 66 patients over 65 had upper respiratory infections. They took a mix of antioxidants, zinc, selenium, and other natural substances. The result: strengthened immune system and fewer days spent with cold symptoms.

Following this, the results have been quite mixed. In one, vitamin E reduced the risk of pneumonia, and in another it reduced the number of incidences of the common cold. Others found that beta-carotene and multivitamins had no great effect on immunity.

Recently, researchers conducted a large analysis of the confusing situation and said this: “…the evidence for routine use of multivitamin and mineral supplements to reduce infections in the elderly people is weak and conflicting.” It would seem that taking these supplements may help protect you from infection and, if not, at least they are very healthy items for your body regardless. Worth a shot for older adults.

Here are the previous articles in this series:

Minerals to Know as You Grow Older
The Most Important Vitamins as You Age
As You Age, You Need More of This
This Is How Your Brain Suffers Without Vitamins

Nobody wants to have a gallbladder attack. The best natural health advice is to avoid having one in the first place. With that in mind, here are 10 tips for avoiding stomach problems and painful attacks.

1. Get your doctor’s advice about testing for food allergies. Eliminate any food allergens you might have, such as dairy (milk, cheese, and ice cream), wheat (gluten), soy, corn, preservatives, and chemical food additives. Eggs, especially, may irritate the gallbladder (as well as being high in cholesterol).

2. Eat foods high in B-vitamins and iron, such as whole grains, dark leafy greens and sea vegetables.

3. Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell peppers).

4. Avoid refined foods, such as white breads, pastas, and sugar.

5. Eat fewer red meats and eat more lean meats, cold water fish, tofu or beans for protein.

6. Eat more fiber. Consider fiber supplements, such as flaxmeal (one tsp. one to three times per day). Combine one heaping tsp. of flaxmeal in eight ounces of apple juice for a drink high in fiber and pectin.

7. Use healthy cooking oils, such as olive oil or vegetable oil.

8. Reduce or eliminate trans fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.

9. Avoid alcohol, and tobacco. Some evidence suggests that people who drink caffeinated coffee have a lower risk of gallstones, though study results are mixed. Talk to your doctor before increasing your caffeine intake, as caffeine can affect several conditions and interact with medications.

10. If possible, exercise lightly five days a week.

RECOMMENDED: Fiber, Coffee Could Help Prevent Gallstones

Vitamin-D deficiency is quite common and may affect up to 70% of adults. It is classified as a public health issue, because it can contribute to a long list of diseases. For postmenopausal women, osteoporosis is a key one. Awareness of vitamin D’s importance has risen greatly in the past decade, as it has been the subject of a litany of health breakthroughs. But still, the number of adults who don’t get enough of this nutrient — especially in winter in northern latitudes — is too high.

(Can vitamin D prevent cancer? Click here to find out.)

The new recommendations are all about preventing osteoporosis. This common disease in postmenopausal women can lead to very dangerous bone fractures. We have known for some time that low levels of vitamin D can contribute to its development. But evidence has been mounting that vitamin-D deficiency is linked with many other medical conditions relevant to aging women. These include heart disease, type 2 diabetes, cancer, infections, and neurodegenerative disease.

(Recommended: This Vitamin Could Beat the Flu)

As most of us are aware, the major natural source of vitamin D is exposure to sunlight on the skin. Also, we can get small amounts from animal-based foods such as fatty fish, eggs, and milk. Levels of vitamin D are lower in those with poor sun exposure and in the winter. Plus, obesity, malabsorption syndromes, and certain medications (i.e. anticonvulsants, antiretrovirals) can also lower vitamin D levels.

The recommendations go like this… Get regular sunlight exposure (without sunscreens) for 15 minutes, three to four times a week. Aim for the middle of the day. Vitamin-D supplements are recommended for those who cannot obtain the required quantity through sun exposure and diet. Overall, the recommendations are 600 IU/day for women, increasing to 800 IU/day for women over 71.

Doctors Health Press has long held that aiming for 1,000 IU/day is a very sound nutritional decision. (IU stands for international units.)

This is the overall finding of the new study: inflammatory bowel disease (IBD) travelers have an increased risk of illness during trips to industrialized countries, but not to developing or tropical regions. Since the tropics are a huge destination for U.S. travelers, this is very significant for a lot of people.

Researchers found that the “absolute risk” of illness was small and most episodes were mild. If a patient with IBD has been in remission for at least three months, the researchers fully support taking a vacation.

(Recommended: Use this Oil for Irritable Bowel Syndrome)

In this study, doctors studied 222 IBD patients and 224 healthy individuals (controls) who had taken about 1,100 trips. When traveling to industrialized countries, IBD patients experienced illness on 14% of the trips, compared to 3.3% of trips made by controls. But, for developing or tropical regions, the rate of illness was similar and, in fact, lower for IBD patients — 17% compared to 21% for the controls.

This is a surprising finding, because traveler’s diarrhea and other intestinal infectious diseases predominately afflict people visiting developing countries. This shows that IBD travelers do not stand a higher risk of contracting intestinal infections there compared to other travelers. Most interesting: IBD patients who had went on vacation after more than three months without symptoms had an overall similar risk of illness during the trip to that of their healthy counterparts. That was regardless of the destination.

RECOMMENDED: Curing an Irritable Bowel… with These Friendly Bacteria

IBD is a chronic and often debilitating intestinal disorder that adversely affects quality of life, including concern over safety issues in relation to traveling abroad. Doctors’ advice is often to simply avoid traveling, to be safe. But such restrictions impede the overall quality of life of IBD patients.

This study shows that we need not worry so much, particularly if symptoms have not been experienced in three months. But the researchers do stress that travelers to developing and tropic regions of the world are still at risk of infections that are easily preventable through vaccine. As we work into the season of sun-seeking travelers, all this is useful to know.

This nutritional advice comes courtesy of a research team from the Department of Nutrition at the University of California. The researchers noted that vegetable consumption in the United States has declined over the past decade and, consequently, the gap between dietary recommendations and vegetable intake is widening. They devised a study to determine if drinking vegetable juice is a practical way to help meet daily dietary recommendations for veggie intake. They also wanted to investigate the effect of a vegetable juice on measures of cardiovascular health.

The clinical trial was a 12-week study consisting of three groups of healthy volunteers. All the volunteers received education on the Dietary Approaches to Stop Hypertension (DASH) diet and 0, eight or 16 fluid ounces of vegetable juice daily. Assessments were completed of daily vegetable servings before and after the addition of vegetable juice. Cardiovascular health parameters were measured, including blood pressure.

The researchers found some revealing results: without the juice, vegetable intake in all groups was lower than the 2005 Dietary Guidelines and DASH diet recommendations. However, the consumption of the vegetable juice helped participants reach recommended intake.

RECOMMENDED: The DASH Plan for Your Good Health

The researchers also discovered that volunteers who were pre-hypertensive at the start of the study showed a significant decrease in blood pressure during the 12-week intervention period. They concluded that including one to two cups of vegetable juice daily was an effective and acceptable way for healthy adults to close the dietary vegetable gap.

It used to be that you could only find tomato juice at the grocery store, but that has all changed in recent years. Most food stores now have a selection of vegetable juices, including carrot, beet, celery, and other delicious combinations. Take one with you in the morning to drink at lunch or grab one on the go from your favorite smoothie/juice counter.

Vitamin deficiency is not common among older adults in the U.S. With access to virtually any food we want, this is natural. Yet, we do naturally decline as we grow older, and that has to do with nutrients. Most often these are a declining cognitive function (e.g. memory), impaired ability to fight infections (i.e. weakened immune system), and hip fractures and falls (due to weak bones).

Here I’d like to show you the latest findings from the very best studies about how vitamin and mineral supplements can impact memory. The following two articles in my series will then look at the immune system and weak bones angles.

Dementia, in older adults, is unfortunately common. It’s estimated that about 4.5 million people in the U.S. have it, with many others suffering a milder form of cognitive impairment. Dementia’s cause is unknown. One popular theory is that high blood levels of homocysteine (a dangerous amino acid) are linked not only with heart disease, but also with dementia. Since high blood levels of homocysteine are easily lowered by folic acid and vitamin B12, there are many high-quality studies out there that have proved it. Here are some:

– 1992: 76 patients in their 70s. None had impaired memory. Vitamin B6, at 20 mg, improved their ability to store information.

– 2000: 1,430 patients over 65. They suffered dementia. Vitamin B12 improved language function, thus their ability to communicate improved.

– 2003: 149 patients over 65. They had dementia or cognitive impairment. Folic acid (2 mg) and vitamin B12 (one mg) lowered homocysteine levels in the blood by 30%.

– 2005: 209 patients, average age 65. Found the same result as above with lower doses of the vitamins, as well as three mg of vitamin B6.

– 2006: 276 patients over 65. All three vitamins once again lowered homocysteine levels considerably.

Though these studies are great, they didn’t fully prove that the B-vitamins could improve people’s memory. They simply reduce levels of a harmful substance that deteriorates the memory. So it can be said that these supplements preserve memory. We’re about to learn more about this though, as in the next little while we will see the results of up to seven years of supplements on tens of thousands of people. Stay tuned.

Here are the previous articles in this series:

Minerals to Know as You Grow Older
The Most Important Vitamins as You Age
As You Age, You Need More of This

Spanish researchers have determined that cooking in olive or sunflower oil is not linked to heart disease or premature death. Fried foods have been linked to many of the risk factors for heart disease. These include high cholesterol, weight gain that leads to obesity and hypertension, and high blood pressure.

For their study, the researchers examined the cooking habits and health of nearly 41,000 adults, aged 29 to 69. None of the participants had heart disease at the start of the study, which lasted 11 years. The participants were divided into four groups depending on how much fried food they consumed.

In Spain, olive and sunflower oil are used for cooking, so the researchers’ results are based on these preferences. They caution that results taken in other countries may differ if the same types of oil are not used. Food fried in a solid oil like butter and/or re-used oils such as those commonly found in fast food restaurants have a different effect on the nutritional value of a particular food. This is because the food will absorb more oil and increase the calories of the food. It is also true that frying in saturated fat is less healthy than using monounsaturated fats like olive oil.

Back to the study: the researchers found that there were 606 heart-disease-related events and 1,134 deaths during the study follow-up period. They found no association between the large amounts of fried foods eaten and the risk of heart disease or death. Remember that eating fried food is still not the healthiest way to go every day. But if you do have a meal or two a week that involves frying, reach for olive or sunflower oil.

To learn about other health benefits of olive oil, read the article The Power of Olive Oil.

Why are healing foods that have a high antioxidant rating so important to your health? Antioxidants help to combat oxidative stress. Oxidative stress is that process in which free radicals build up in your cells. This usually happens just as your cells are converting nutrients into energy. The free radicals damage different parts of your cells just like rust will attack and slowly spread through the metal on your car.

The good news in all of this is that free radicals can be counteracted by antioxidants. The trick for you is to make sure you have enough antioxidants in your body to hunt down free radicals before they can accumulate and cause damage (To find out more about healthy foods and reducing free radical damage, read the article The Free-radical Scavenging Acai Berry).

Now — back to citrus fruit and its neuroprotective effects in the brain. Oxidative stress is associated with many diseases, including brain degenerative disorders. Researchers have discovered that one particular group of antioxidants called “flavonoids” are particularly good at protecting the brain from oxidative stress. And citrus flavonoids, which exert little adverse effect and have low or no cytotoxicity to healthy, normal cells, can actually cross the blood-brain barrier, making them all the more effective.

To add some citrus fruits to your diet and to get some brain protection, try eating these three fruits every week:

1. Oranges. One orange nets you about 100% of the daily value for vitamin C. Vitamin C is the main water-soluble antioxidant in your body, disarming free radicals, and preventing damage in the watery liquid both inside and outside your cells.

2. Limes. Limes contain special flavonoids called “flavonol glycosides.” Not only are these flavonoids powerful antioxidants that help stop free radical damage, but they also potentially have the power to stop cancer cells from dividing and spreading.

3. Grapefruit. Not only are grapefruits high in free-radical-scavenging vitamin C, but they also contain a healthy dose of lycopene. Among all the dietary carotenoids, lycopene has the greatest capacity to help fight oxygen free radicals in your brain cells and elsewhere.

There are many age-related factors that alter the nutritional requirements in an older individual. Here is a point-by-point look at them so you have a good idea:

– Stomach environment: Some people have the condition called “atrophic gastritis,” or just have lower levels of gastric acid in the stomach. This means they need more folate, calcium, vitamin K, vitamin B12, and iron.

– Vitamin D problems: As you age, your skin and kidneys can start reducing their creation of vitamin D, and your gut may start reducing its response to the active form of the vitamin. This means you will need to supplement with more vitamin D.

– Higher absorption: You can start to absorb greater amounts of vitamin A, which is fat soluble and thus can’t be sent out in urine if there’s too much. You’ll need to reduce your requirement for vitamin A.

– High homocysteine levels: This potentially dangerous amino acid increases your risk of serious disease, and you’ll need to increase your levels of folate, vitamin B12, and vitamin B6.

–. Menopause: Women may have a reduced need for iron; check with your doctor.

– Weakened immune system: This is a problem on many levels; for starters, it means you’ll need more zinc and iron, and probably many other nutrients as well.

– Illness or use or prescription drugs: You’ll have to check with your doctor on this, as ,depending on the disease or medication, you’ll need more of specific vitamins and minerals.

** Atrophic gastritis is a common condition (it affects up to 80% of those over 80 years old) in the older individuals. It occurs when their stomach lining is attacked by antibodies, thus losing the ability to produce acid enzymes for digesting nutrients. This condition is particularly common in those individuals who either have part of their stomach removed or are chronically infected with the “Helicobacter pylori” bacteria.

Here are the previous articles in this series:

Minerals to Know as You Grow Older
The Most Important Vitamins as You Age

You might already know that lean beef could be considered a healing food when it comes to boosting protein levels. Along with protein, lean organic beef is also an excellent source of vitamin B12, selenium, and zinc. But the danger, we have been told, is that beef (and other red meats) can raise your cholesterol levels and even up your risk for heart disease.

Now here’s some interesting health news: the Penn State researchers have conducted a trial and found that lean beef, along with a heart healthy diet, could actually contribute to lowering LDL cholesterol levels.

They studied the effect of cholesterol-lowering diets with varying amounts of lean beef. First up was the Dietary Approaches to Stop Hypertension (DASH), weighing in with 28 grams (g) of beef per day. Next on the list was the Beef in an Optimal Lean Diet (BOLD), which allowed 113 g of beef per day. The researchers also created a third diet by combining BOLD and additional protein that contained 153 g of beef per day. They compared these three diets with that of a healthy American diet.

Thirty-six hypercholesterolemic (high cholesterol) participants were recruited for the study. Each participant was randomly assigned to consume one of the four diets for a five-week period. The research team discovered that there was a decrease in total cholesterol and LDL-cholesterol concentrations after consumption of the DASH, BOLD, and BOLD plus protein meals when compared to the healthy American diet. The researchers also found that there was a greater decrease in “apolipoprotein B” after consumption of the BOLD plus diet than after consumption of the healthy American diet. Apolipoprotein is the primary protein found in LDL cholesterol.

The researchers concluded that low-saturated-fat, heart-healthy diets that contain lean beef show favorable effects on heart disease risk factors. This, they say, provides support for including lean beef in a heart-healthy diet.

To find out more about red meat and the ongoing debate about whether beef is good or bad for you, read the article A Little Red Meat Can Benefit Your Health.

Tobacco smoke creates havoc in the lung cells, activates parts of the immune system that creates inflammation — which leads to life-shortening emphysema. That’s what researchers report about the path of toxic smoke in the lungs. Before, we thought emphysema was a non-specific response to smoking for a long time. But we know for the first time that emphysema is caused by a specific immune response induced by smoke.

The inflammation that drives emphysema could also drive cancer development. To uncover the cause of tobacco- induced emphysema, they studied mice exposed to conditions that closely simulated how humans smoke. These animals developed the lung disease in three to four months, with certain inflammatory cells and genes proving crucial to the process.

RECOMMENDED: If You’re Still Smoking, These Facts Might Shock You

They then took the cells out of the lungs of the mice with disease and transferred into mice that had never been exposed to cigarette smoke. After three months, these mice showed inflammatory signs that they were on the way to developing lung damage and emphysema.

These cells included the gene for “osteopontin,” which promotes initiation of the inflammatory cascade that damages lungs. Mice that lacked this gene were resistant to emphysema. In the end, cigarettes affect your DNA, your genetics, and bring rise to conditions that cause inflammation and, as a result, emphysema.

There are many methods one can use to try to kick the smoking habit. Of the nicotine replacement methods, the patch has been deemed most effective. But it alone will not help you get over the intense urge to smoke.

It takes lifestyle modifications to remove all the things from your life (at least for a little while) that you associate with smoking. It could mean avoiding certain social gatherings or things in the house, and changing daily routines that used to be built around taking a smoke break.

For help quitting smoking, contact your local office of the Lung Association. Also speak to your doctor, who will be able to refer you to the help you might need.

It’s never too late to quit smoking.

Diet and lack of exercise are not sufficient to explain the worldwide rise in obesity. Stress is one of many other factors that could contribute, according to the researchers. First off, the World Health Organization notes that eating food high in fat, salt and sugar, combined with a lack of exercise, are the key causes of obesity.

Now some attention is being focused on one’s mental state.

RECOMMENDED: Concrete Evidence Linking Stress and the Heart

Researchers reviewed a number of studies, which show that weight gain and cortisol (the stress hormone) levels were noticeably higher in people who became fatter because of stress. Essentially, high cortisol levels make you put on weight more easily. They believe that stress and obesity reinforce each other through positive feedback.

RECOMMENDED: New Alternative Way to Combat Stress

It may be a vicious cycle. Getting fatter can potentially trigger the stress response, which in turn encourages additional weight gain. When your weight goes up, the body comes under stress. This reinforces the weight gain, making you even fatter. One issue with dieting is that it can stimulate cortisol production, which in turn may trigger the stress response.

It is still an idea, but if this bears out, it means you must break this stress pattern if you want to halt the weight increase.

In terms of tackling stress, there are several natural options at your disposal. The best herbal option is Panax ginseng, which has some evidence behind it. The other leaders of the pack are multivitamins/minerals, “Eleutherococcus senticosus,” and rhodiola. All of these are believed to be “adaptogens,” which help the body respond to stress in a healthy manner, thereby limiting it.

In one clinical trial, researchers at the University of California searched for all the potential health benefits of krill oil by conducting a massive review of clinical trials. Here’s some of the positive evidence they found:

– In double-blind, randomized, controlled trials, DHA and EPA combinations have been shown to benefit attention deficit/hyperactivity disorder (AD/HD), autism, dyspraxia, dyslexia, and aggression.

– Meta-analyses confirm benefits from EPA/DHA in major depressive disorder and bipolar disorder, with promising results in schizophrenia and initial benefit for borderline personality disorder.

– Accelerated cognitive decline and mild cognitive impairment are linked with lowered tissue levels of DHA/EPA. Supplementing with these two amino acids was found to improve cognitive function.

– Huntington disease responds favorably to EPA.

– Krill omega-3 phospholipids, containing DHA/EPA, markedly outperformed conventional fish oil when it came to DPH/EPA levels, triglycerides levels, and blood lipid levels.

– In double-blind trials for premenstrual syndrome/dysmenorrhea, krill oil outperformed all others.

– Krill omega-3 phospholipids demonstrated anti-inflammatory activity, lowering C-reactive protein levels.

In another clinical trial, a research team investigated the effects of krill oil and fish oil on EPA and DHA levels. A total of 113 subjects with normal or slightly elevated total blood cholesterol and/or triglyceride levels were randomized into three groups and given either six capsules of krill oil or three capsules of fish oil daily for seven weeks. A third group did not receive any supplementation and served as controls. The researchers found that there was a significant increase in plasma EPA and DHA in the subjects supplemented with the oils as compared with the controls.

To boost your nutritional health with krill oil, look for it at your local health-food store.

Nutritional deficiencies are quite common among older adults. Getting improper nutrition for less than one year can lead to full-fledged deficiencies in vitamins B and C. More than a year spent not getting proper nutrition would result in deficiencies in vitamins A, D, E and K, as well as B12. The more frequent chronic illnesses and medication use further compromise the nutritional status in older individuals. One study found that there was a high number of vitamin deficiencies found even among those who claimed to be taking multivitamin supplements on a daily basis.

Here are the main vitamins all adults, particularly older adults, must consider on a daily basis.

– Vitamin A: A powerful antioxidant, important in the prevention of cancer and immune function; reduces the risk of heart attack, stroke, and macular degeneration; a deficiency is uncommon. A diet rich in fruits and vegetables containing carotenoids, including beta-carotene or pro-vitamin A, and organ meats, milk, oysters, and mackerel is recommended.

– Vitamin B1 (thiamin): Essential for carbohydrate digestion, a healthy nervous system, strong muscles, and proper functioning of the heart; a deficiency occurs alongside other B-vitamins, with poor intake of dairy products, meat and cereals; deficiency symptoms include weight loss, apathy, weakness, confusion, and loss of appetite.

– Vitamin B2 (riboflavin): Important in the synthesis of amino acid and fatty acids, as well as tissue repair; deficiency occurs with other B-vitamins; symptoms of deficiency include sore mouth and tongue or cracked lips, irritability, moodiness, depression and nervousness.

– Vitamin B6: Critical for metabolizing amino acids and essential fatty acids, and for the formation of neurotransmitters in the brain; deficiency occurs with other B-vitamins, especially in those with dementia, stroke, or rheumatoid arthritis, as well as anyone living in a nursing home; symptoms of deficiency include nervousness, insomnia, dizziness, confusion, depression, and irritability. Good food sources include banana, leafy greens, beef, chicken, fish, and avocado.

– Folate: Plays a role in reducing the risk of heart attacks and stroke; deficiency is often seen with poor nutrition, alcoholism, or certain medications; deficiency symptoms include depression and anemia. Dietary sources of folate include leafy greens, orange juice, liver, legumes, and brewer’s yeast.

RECOMMENDED: Boost Folate Levels and Keep Depression Away

– Vitamin B12: Important in the efficient use of fats, carbohydrates and protein; helps maintain a normal nervous system; helps body form and make red blood cells; also breaks down homocysteine (thus lowering the risk of heart disease); deficiency can be due to impaired absorption (which occurs in 15% of the elderly), a “Helicobacter pylori” infection in the stomach, gastric resection, or long-term use of acid suppression treatment (e.g. proton-pump inhibitors); symptoms of deficiency include anemia, numbness in the extremities, difficulty walking, mental confusion, and even dementia.

– Vitamin C: Functions as an antioxidant; important in recycling vitamin E; major role in collagen formation; lowered intake of this vitamin is associated with memory loss, lung disease, senile cataracts, cancer, and hardening of the arteries; deficiency is more common in nursing homes; deficiency readily responds to increased intake of fruits, fruit juice and vegetables or to vitamin supplements.

– Vitamin D: Produced by sun exposure; dietary sources include fortified dairy products, fatty fishes, and shrimp; deficiency symptoms include muscle weakness, functional impairment, and increase in fractures and falls.

Researchers found that U.S. pork products have a higher prevalence of methicillin-resistant “Staphylococcus aureus” bacteria (MRSA) than previously identified. MRSA can occur in the environment and in raw meat products, and causes about 185,000 cases of food poisoning each year. The bacteria can also cause serious, life-threatening infections of the bloodstream, skin, lungs, and other organs. MRSA is resistant to a number of antibiotics.

The study, published last week in the journal “PLoS ONE”, represents the largest sampling of raw meat products for MRSA contamination to date in the country. The researchers collected 395 raw pork samples from 36 stores in Iowa, Minnesota, and New Jersey. Of these samples, 26 — or about seven percent — carried MRSA.

(This isn’t the first time we’ve had to blow the whistle on the food industry; see: Is There Cardboard in Your Food?)

What this essentially means is that the meat we buy in our grocery stores has a higher prevalence of staph bacteria than we thought. The researchers suggest that this will help food safety officials recommend safer ways to handle raw meat products to make it safer for the consumer.

The study also found no significant difference in MRSA contamination between conventional pork products and those raised without antibiotics. This was surprising to the researchers, though it’s possible that this finding has more to do with the handling of the raw meat at the plant than the way the animals were raised.

Food poisoning is actually called “foodborne illness” and most is caused by bacteria. The problem is that you cannot detect the bacteria and germs that cause this illness, because they are not visible, do not smell, and have no taste. But that which you can’t see can multiply into the millions in just a few hours if the temperature is right.

Symptoms of foodborne illness can include diarrhea, fever, stomach cramps, nausea, and vomiting. You can’t easily tell if such symptoms are caused by food. You can start feeling sick anywhere from hours to weeks after eating the tainted food. Mostly, people get sick within a few days after eating food that has become contaminated. Older adults are among the most likely to become seriously sick from eating contaminated food.

A safer way to prepare pork can help you eliminate or limit bacteria in your food; this includes cooking your pork to a specific temperature. The United States Department of Agriculture says that you should cook ground pork mixtures (such as patties and meat loaf) to 160°F and other cuts of raw pork, such as pork chops and pork roast, to at least 145°F. If you have a compromised immune system, perhaps you should avoid pork products for now.

Israeli researchers investigated green tea’s polyphenol antioxidants and their ability to benefit oral health. Don’t like the dentist? Hate when you get a cavity and the dentist gets the drill out? Well, green tea could have the ability to protect against bacterial-induced dental cavities, according to the research team.

The polyphenols in green tea also possess antiviral properties, which could help protect against the influenza virus that often enters through the mouth or nasal cavities. Additionally, green tea polyphenols can be used as a natural remedy to treat bad breath, or halitosis as the medical community calls it. The sulfur compounds in green tea are thought to be responsible for its breath-freshening effect.

Smokers could also benefit from drinking green tea, the researchers say. Cigarette smoke, which is at its most concentrated when first breathed into the mouth, contains many harmful compounds such as nicotine that can lead to infections and more serious conditions like oral cancer. Green tea polyphenols could help to offset the negative health effects of cigarette smoke.

Green tea has an ability to defend healthy cells from transforming into malignant cells. The research team suggests that green tea could help induce death in oral cancer cells. They conclude by saying that green tea could be used as part of the prevention and treatment of oral health complaints.

Here’s an extra health tip: if you want to boost the antioxidant power of your cup of green tea, add some lemon.

By the year 2030 in the U.S. the number of people over 65 years of age will climb to 84 million. That is far beyond the 34.6 million in 2000. By that time, aging adults will make up one-quarter of the country’s population as all baby boomers meet retirement age. All of these individuals need to pay close attention to their dietary requirements, because nutrients get more important as you grow older. Your body needs more of them, and it is more prone to side effects and illness if it doesn’t have enough of them.

Let’s start with a refresher on what certain minerals do in the body, for their roles are extremely important. Sometimes they get lost in all the talk about vitamins.

– Chromium: Involved in insulin action and glucose (blood sugar) metabolism; no clearly defined chromium deficiency syndrome.

– Selenium: Essential for the production of antioxidants; to have a deficiency is rare — but it can cause heart disease, muscle weakness, liver cancer, and joint damage.

(Here are some more benefits of selenium: This Mineral Could Shield You From Bladder Cancer)

– Zinc: An essential mineral with important effects on immune function and brain activities; important for maintaining normal vitamin E levels in the blood and helps in the absorption of vitamin A; plays a role in wound healing, promoting a healthy appetite, and fighting off infections; deficiency is common in malnourished elderly individuals, especially those with liver cirrhosis or diabetes, or who are on hemodialysis or taking diuretics.

– Calcium: Mainly from dairy, everyone knows that calcium keeps your bones strong and helps prevent osteoporosis and resulting bone fractures; also controls blood pressure in mild-to-moderate hypertension.

– Copper: Aids in iron absorption and wound healing.

– Iron: Absolutely essential for the transport and release of oxygen molecule in our body; needed by every red blood cell.

– Magnesium: Essential for nerve and muscle functions, and calcium and phosphorus metabolism; various foods are rich sources: green vegetables, nuts, soybean, and brown rice.

Doctors and the medical community at large have been forthcoming with all sorts of initiatives and health advice to raise awareness in everyone about how to protect good health. What is the one bit of advice that is seemingly universal from experts working in cardiology, gerontology, eye health, oncology and just about any other medical category you can think of? Get some exercise. Every day.

So why don’t more of us jump on the exercise bandwagon if it’s that effective in safeguarding our good health? Researchers at the University of Michigan think it’s all about the way exercise is marketed. They conducted an interesting trial that looked at our behavior and attitudes towards physical activity. They suggest that the decision to exercise needs to be connected to our core values.

They recruited a random selection of healthy women, aged 40 to 60 years, to participate in a year-long study. The participants were enrolled in an exercise program. The researchers measured goal attainment and exercise participation.

The research team found that the participants mainly exercised for four reasons:

1. To age in a healthy way
2. To improve the quality of their life
3. To improve or protect their current health
4. To improve their appearance and/or weight

Which category had the most participants consistently exercising? According to the researchers, those with quality of life goals participated in more exercise than those with current health and healthy aging goals.

That means that, if you want to motivate yourself to exercise every day, it might be more beneficial to think about how exercise is going to improve the quality of your everyday life. Try thinking about how exercise today will give you a boost of energy, make your muscles a little stronger, make your tendons a little more flexible, speed up your metabolism, burn calories from that lunch you just ate, and help you get a better night’s sleep at the end of the day. This, the researchers say, will help you stick to your exercise program much more than thinking about adding extra years to the end of your life or promoting good health as you age further down the line.

For more on how exercise can help with your health, read Ideal Exercise Details Finally Revealed.

First of all, what is most important is that eating fish overall is an extremely healthy dietary choice. The ultra-important omega-3 fatty acids lower heart disease risk, significantly. And the list of health benefits in omega-3s goes far beyond this. On the flip side, studies have found that fish high in mercury does the exact opposite, increasing the danger risk. Studies have looked at large numbers of men who suffered heart attacks, examining the level of mercury in their toenails and their hair. They found that higher levels of mercury were abundant in heart attack victims — boosting the risk of heart disease by 50%.

RECOMMENDED: 10 Ways to Keep Your Food Safe

So what is the best plan of action? Cutting out fish is not advisable. Knowing the species that are typically high in mercury is the way to go. The first thing to know is that fish high in mercury are large predators. They live for a long time and eat lots of smaller fish, which could be carrying trace amounts of mercury. Mercury is also naturally present in ocean water and all throughout the food chain that operates beneath the waves. The type, called “methyl mercury,” binds to proteins in fish tissue. For this reason, most fish have small amounts of mercury. Thus, large fish that eat lots of small fish may be high in mercury.

The problem fish go like so:

– Shark, king mackerel, tilefish, and swordfish: You should avoid these entirely.

– Escolar: Member of the mackerel family. In Japanese restaurants, it might be sold raw as “sashimi” or “sushi.” Elsewhere it might be referred to as white tuna, oilfish, or butterfish. It is sold in stores in steak form. Try to avoid this fish if you can. Also, if you do eat this fish, be sure to cook it in a way that allows oil to run off, because it is not digestible in the body.

– Marlin: This large ocean fish is notoriously high in mercury. It is actually more of a game fish than one we’d regularly eat.

– Orange roughy: The U.S. is the world’s biggest market for this deep-sea fish that is easily processed into boneless filets. Frozen orange roughy is commonly found in supermarkets. Try to avoid this one or eat it only once in a while.

– Tuna: Either fresh or frozen, tuna can be high in mercury. In cans, choose light tuna rather than albacore (“white”) tuna. You don’t have to avoid tuna steaks by any means, but they generally have more mercury than their canned counterparts.

Each year, Americans drink nearly 14 billion gallons of soda, fruit punch, sweet tea, sports drinks, and other sweetened beverages. This sugar intake is responsible for the soaring rates of obesity and type 2 diabetes in the United States. That, in itself, is not the news.

It is this: scientists at the University of California, San Francisco, analyzed what the effect a nationwide tax on these sugary drinks would be. If a penny-per-ounce tax was slapped on sweetened beverages, it would prevent 240,000 cases of type 2 diabetes, nearly 100,000 cases of heart disease, 8,000 strokes, and 26,000 deaths every year. For the government, it would add $13.0 billion in direct tax revenue, while saving the public an incredible $17.0 billion per year in healthcare-related expenses.

All by limiting our intake of sugary drinks by making them mildly more expensive.

Consumption of beverages high in calories but poor in nutritional value is the number one source of added sugar and excess calories in the American diet. Sugar-sweetened drinks have long been directly linked to weight gain and blood glucose issues.

The numbers are unfathomable. In 2009, Americans drank 13.8 billion gallons of sugary beverages. The average person guzzled 45 gallons — which is 70,000 worth. A typical 22-ounce drink yields 17 teaspoons of sugar.

The U.S. Centers for Disease Control and Prevention listed reducing the intake of these beverages as one of its chief ways to prevent obesity back in 2009. Several states and cities, including California and New York City, are already considering the taxes looked at by the study.

The study found that a tax on these beverages would reduce consumption by 10% to 15% over the course of a decade. They took this figure and tested it in terms of reducing the burdens of diabetes, heart disease, and their associated healthcare costs.

What we can glean from this piece of health research is that we truly must be mindful of floating sugar and floating calories. The beverage choices we make can have a tremendous impact on our health, our waistlines, and our blood.

RECOMMENDED: A Clear Link Between Soda and Diabetes

If you are in doubt of what drink you feel like having, why not just try water?

Preliminary evidence shows that soy can be beneficial for patients with diabetes. One study on 77 type 2 patients looked at a soy-based meal plan and compared it to an individual diet plan. The results:

– Significant loss of weight in the soy group

– Fasting blood sugar levels were lower in the soy group (126 milligrams/deciliter [mg/dL]) compared to the others (152 mg/dl)

– The soy group had greater circulation of oxygen in the blood

– The soy group had a lower need for diabetes medications

In another study, researchers randomly tested 32 type 2 diabetes patients on phytoestrogen supplements versus placebo. The supplements provided 30 grams (g) of soy protein and 132 mg of isoflavones a day. The phytoestrogens lowered insulin resistance and LDL (“bad”) cholesterol levels. Then, in a study of 30 postmenopausal women, patients received either 100 mg of isoflavones or 0.625 mg of conjugated estrogen a day. In this head-to-head trial, the isoflavones had comparable reductions in fasting blood sugars and insulin levels.

As well, many smaller trials show that soy proteins could help kidney function in both type 1 and 2 diabetes. Though promising, they were small.

Early evidence shows that soy may keep blood pressure levels safe. In a good-quality study in Scotland, researchers put 61 men with hypertension and/or high cholesterol levels on a diet with at least 20 g of soy and 80 mg of isoflavones or a placebo diet. It lasted five weeks. They found that blood pressure, total cholesterol. and LDL cholesterol all significantly fell — but only in the soy diet group.

In another study, 213 healthy adults (50 to 75 years old) took either soy protein isolate (40 g of soy protein, 118 mg of isoflavones) or placebo for three months. Compared to placebo, the soy group had significant reductions in blood pressure. Elsewhere, researchers did a crossover trial of isoflavone supplements from red clover (50 mg/day) versus placebo for a month in 16 type 2 diabetic patients. Blood pressure fell significantly for those on isoflavone treatment. There, are, however, at least three good studies that failed to find this link.

In both cases, larger studies are needed to evaluate the diabetes and the blood pressure connections with soy. While this is true, also in both cases, it still can’t hurt to try getting more soy in the diet. If you’re on hormone replacement therapy, check with your doctor before upping your soy intake.

Have you heard of the term “sarcopenia?” Sarcopenia is a fancy word medical experts use to describe the loss of skeletal muscle mass that may accompany aging. The loss of skeletal muscle for the average normally healthy person amounts to about 20% between about 30 and 70 years of age. This loss usually accelerates as aging progresses. Unfortunately, this muscle is replaced by fat, so weight gain is the result.

If it’s starting to sound like carrying around extra pounds is an inevitable part of aging, don’t despair — it doesn’t have to be! According to scientists at the Center for Human Nutrition, David Geffen School of Medicine at UCLA, sarcopenia can be prevented. Here are their four recommendations for avoiding obesity in your senior years:

1. Get some exercise! A sedentary lifestyle will not help you keep your muscles. Try some resistance training, not only to strengthen existing muscles, but also to build new muscle tissue.

2. Eat enough protein. Many seniors do not get enough foods high in protein in their daily diets. Make sure you include protein from healthy sources such as lean beef, legumes, yogurt, and fish in breakfast, lunch and dinner. Don’t fall into the trap of only eating a little protein at dinner. Breakfast and lunch are great meals to add some protein to as well.

3. For those days when you just don’t feel like cooking or have nothing in the fridge to eat, have a high-protein meal replacement. These meal replacements will keep your protein levels up. They are also great to have around when you aren’t feeling well, as many of these products also contain added vitamins and minerals.

4. Supplement with branched-chain amino acids. Twenty of these naturally occurring amino acids are the building blocks of proteins, which they form by being connected to each other in chains. Eight of those20, called “essential amino acids,” can’t be synthesized in your cells and have to be consumed as part of your diet. The remaining 12 are nonessential amino acids. Keep your levels of these important protein builders high to encourage muscle growth instead of fat cell growth.

Age-related macular degeneration (AMD) is a debilitating condition that affects millions of older adults. A new study published in “Free Radical Biology and Medicine” has found that the antioxidant power of grapes could help protect your eyes against this disease.

The study compared the impact of an antioxidant-rich diet on vision using mice prone to developing retinal damage in old age. (This is much the same way as humans do.) Mice either received a grape-enriched diet, a diet with added “lutein,” or a normal diet.

In the end, grapes offered dramatic protection. The grape-filled diet protected against oxidative damage in the retina. Mice consuming grapes did not develop blindness. While lutein, a natural chemical known for its vision-boosting abilities, was also effective, grapes were far more protective.

RECOMMENDED: A Fruit That Could Suppress Skin Cancer

Researchers call this “remarkable.” Age-related vision loss may be caused by cumulative oxidative damage over time. So having kept a diet rich in natural antioxidants for a longer — particularly grapes — appears to be directly beneficial for vision.

AMD is progressive eye condition, leading to the deterioration of the center of the retina (the “macula”). Aging retinas are linked with oxidative damage — and this stress plays a pivotal role in the development of AMD.

The study showed that adding grapes to the diet prevented blindness in mice by significantly decreasing the build-up of “lipofuscin” and preventing oxidative damage to the retinal cells. Lipofuscin are waste products that build up in retinal cells and trigger the onset of AMD.

This is definitely good news for people of all ages who love their grapes, already known to be very nutritious and beneficial to health. Grapes offer a possible array of health benefits.

From their nutrient profile, grapes are believed to exert anti-inflammatory benefits, antioxidant benefits, heart-boosting powers, anti-aging possibilities, cognitive benefits, and even cancer-fighting properties. They are loaded with several essential nutrients, but it is their wealth of phytochemicals that exert the biggest health benefits for us…and, of course, are the main push behind red wine’s reputed health powers.

We live in a time of increased life expectancy. This means that the population will be more differently composed than ever before, with a huge rise in the number of older adults. Such changes may have a huge influence on the life of individuals and on society in general.

Now, much evidence shows a link between age and cognitive performance, but the age at which cognitive decline begins is much debated. Recent studies concluded that there was little evidence of cognitive decline before the age of 60.

But not so fast. Studies show a correlation between the presence of amyloid plaques in the brain and the severity of cognitive decline. It seems that these amyloid plaques are found in the brains of young adults.

RECOMMENDED: Try This Natural Way to Sharpen the Mind

The new study extracted medical data for 5,198 men and 2,192 women, aged between 45 and 70, who were monitored for 10 years. Their cognitive functions were evaluated three times, with tests to assess memory, vocabulary, reasoning, and verbal fluency.

The results show that cognitive performance (apart from the vocabulary tests) declines with age and more rapidly so as the individual’s age increases. The decline is significant in each age group.

For example, during the period studied, reasoning scores decreased by 3.6 % for men aged between 45 and 49, and 9.6% for those aged between 65 and 70. The corresponding figures for women stood at 3.6% and 7.4%, respectively.

The researchers say that cognitive decline before the age of 60 has significant consequences. Starting treatment or prevention strategies are effective before the onset of decline. If our brains are declining at 45, it means we should be paying more attention to strengthening the brain and shielding it from such damaging conditions as Alzheimer’s disease.

A decade back, a study in the “New England Journal of Medicine” showed that soy protein intake reduced total cholesterol by 9.3%, LDL (“bad”) cholesterol by 13%, and triglycerides by 10.5%. Meanwhile, it raised the “good” cholesterol, HDL, by 2.4%. In this study review, how much it lowered cholesterol depended on what the cholesterol levels were to begin with. Those with very high levels — over 335 milligrams per deciliter (mg/dL) — had the biggest reduction, at 20%. Yet those between 259 and 333 mg/dL had a seven-percent reduction. Those with levels below 255 mg/dL experienced no effect.

After this groundbreaking study, the U.S. Food and Drug Administration approved the claim that “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”

Then a study came out analyzing 23 previous trials from 1995 through 2002. It covered about 1,800 patients. It proved that soy with isoflavones significantly lowered total cholesterol (four percent), LDL levels (five percent), and triglycerides (seven percent), while increasing HDL levels by about three percent. It had greater effects in men and in premenopausal women and people with higher initial cholesterol levels.

The American Heart Association acknowledges that, in most trials, soy protein with isoflavones lowers LDL levels to an average of three percent. They don’t think it has much effect on all the other items mentioned thus far. So why the different viewpoints, the unequal results? One factor is whether the person is or isn’t a good “equol-producer.” Equol is a chemical within isoflavones.

Some people can produce equol from soy and some can’t. An estimated 30% to 50% of all adults don’t produce equol. One study found major differences in patients with high cholesterol treated with soy foods. Of 23 women, eight were equol-producers. For them, five servings a day of soy for five weeks significantly lowered total cholesterol (8.5%), LDL levels (10%), and triglycerides (21%).

In part three I look at soy’s effects on diabetes and blood pressure. You can read part one of this series right here.

1. Blueberries are so full of antioxidants, they’re the ideal candidates for fighting off illness. They’ve got lots of vitamin C, vitamin K, and manganese, too — not to mention fiber! They’re great for your heart, your eyes and your brain and they may help control blood sugar.

2. Oysters are the best source around for zinc. Zinc is important for healthy hormone levels, cardiovascular health, and energy production.

3. Red wine is a great source of antioxidants — resveratrol in particular. Resveratrol helps battle LDL (“bad”) cholesterol and protect your brain from the ravages of Alzheimer’s.

4. Quinoa is an ancient grain that is full of protein, but not just any protein. Quinoa contains “complete protein,” meaning all nine essential amino acids are found in this delicious grain. Whole grains are great for your digestive health and can aid in keeping you slim and trim.

5. Wild salmon is high in omega-3 fatty acids. These special fatty acids go to work in your brain keeping it healthy and functioning optimally. Omega-3s are also great mood moderators — they can take away that edge of irritability that can cloud your day.

6. Green tea is rich in polyphenols that can literally kill cancer cells while protecting healthy cells.

7. Oatmeal is full of cancer-fighting insoluble fiber. Insoluble fiber also reduces LDL cholesterol and helps to regulate blood sugar levels.

8. Garlic has super powers when it comes to fighting damaging free radicals. It contains special sulfur compounds, which are talented cancer and infection fighters.

9. Olive oil is full of healthy fats that help protect your heart from disease. The polyphenols in olive oil are also great for fighting inflammation and for boosting cognitive health.

10. Broccoli is a vegetable that can help detox your body. It contains special phytonutrients that fight the invasion of contaminants from food, water and air. Broccoli is also anti-inflammatory and can help lessen the impact of allergens on your body.

For more info about the power of food to promote and protect your health and well-being, read Why You Should Eat Like Mediterranean People Do.

The study found that a diet rich in slowly digested carbohydrates, such as whole grains, legumes, and other high-fiber foods, significantly reduces inflammation associated with chronic disease. This is known as a “low-glycemic-load” diet, which does not cause blood glucose levels to spike. It also increases a hormone that helps regulate how you break down fat and sugar.

RECOMMENDED: Get to Know Your Glycemic Profile

The controlled study involved 80 healthy adults, half of normal weight and half overweight or obese. It found that among those with excess pounds, the low-glycemic diet reduced “C-reactive protein” by 22%. This is a major marker that indicates inflammation in the body.

C-reactive protein has long been tied to a higher risk for cancers and heart disease. So, in a way, choosing high-fiber foods is a cancer prevention diet. Lowering inflammation is vital for reducing a broad range of health risks. This low-glycemic diet can improve health for the tens of millions of Americans who are overweight or obese.

They also discovered that this type of diet increased the blood levels of a hormone called “adiponectin” by about five percent. This plays a key role in protecting against several cancers, including breast cancer, as well as metabolic disorders such as type-2 diabetes, nonalcoholic fatty liver disease, and hardening of the arteries.

“Glycemic load” refers to how the intake of carbohydrates, adjusted for total grams of carbohydrate, affects blood-sugar levels. Lentils or pinto beans have a glycemic load that is approximately three times lower than instant mashed potatoes, for example, and therefore won’t cause blood-sugar levels to rise as quickly.

The bottom line: when you are protecting against chronic disease, not all carbohydrates are equal. You want quality carbs, including whole grains, legumes such as kidney beans, soy beans, pinto beans and lentils, milk, and fruits such as apples, oranges, grapefruit and pears. Steer clear of white sugar, white flour, and sugar-sweetened foods.

However, strangely, chlorophyll actually increases the number of tumors when you are exposed to very high levels of cancer-causing substances. The research raises questions about what a real health risk is and what dietary approaches might be useful for avoiding cancer.

There’s considerable evidence in humans that chlorophyll and its derivative, “chlorophyllin,” could protect against cancer. The study, done on rainbow trout, found that chlorophyll can reduce tumors — up to a point. But, at very high doses of the same carcinogen, chlorophyll actually made the problem worse.

In one part of the study, trout were exposed to fairly moderate levels of a known carcinogen, but also given chlorophyll. This reduced their number of liver tumors by between 30% and 64% and stomach tumors by between 24% and 45%. Yet, in another part of the study, using much higher and unrealistic doses of the same carcinogen, the use of chlorophyll caused a significant increase in the number of tumors.

This offsets previous studies that found chlorophyll might increase cancer risk, because it was traditionally done on mice and used high, unrealistic levels of carcinogens. In other words, they believe that trout will give a more accurate picture than the confines of rodent studies. And trout suggested the opposite.

(Plus: see how chlorophyll can boost your immune system: Eating Green for a Strong Immune System.)

What they think happens is that chlorophyll binds to carcinogens in your stomach and intestines and helps eliminate them from the body. At the lower carcinogen doses and cancer rates relevant to humans, chlorophyll was strongly protective.

They believe that experiments done with fish may be about 20 times less expensive and, in the end, more scientifically valid. And more relevant to the cancer risk that humans face.

Chlorophyll is found in most green vegetables, so up your intake of those items as a dietary approach to cancer prevention. Chlorophyll is also now a supplement available at your local health store.

The relatively low rates of heart disease, hip fractures, and breast cancer in Asians have been attributed to their diet. Specifically: the high levels of phytoestrogens in food. As a result, here in the United States, there’s been growing interest in phytoestrogens. That shows up in the dramatically escalating sales of soy products in the past 10 years. Plus, in the marketplace, more than 100 phytoestrogen supplements sit on shelves.

The biggest push in popularity likely came from the results of a 2003 study (“Women’s Health Initiative”) that raised concerns about risks of taking estrogen and progesterone treatment — also known as hormone replacement therapy.

As a safer alternative, phytoestrogens became popular because they are “natural” hormones and seem to have many health benefits. The claims include relieving menopausal symptoms, and lowering the risk of heart disease, osteoporosis, and cancer. This series will be a look at soy’s ability to protect your heart from risk factors such as cholesterol, high blood pressure, obesity, and diabetes.

RECOMMENDED: The Hidden Benefit of Soy

Phytoestrogens contain over 20 chemical substances found in hundreds of herbs, fruits and grains. The three major phytoestrogen classes are:

1. Isoflavones
– Chemical compounds: genistein, daidzein, glycitein,
equol
– Food sources: soybeans, soy products, legumes, and chickpeas

2. Coumestans
– Chemical compounds: coumestrol
– Food sources: clover, alfalfa

3. Lignans
– Chemical compounds: enterolactone, enterodiol
– Food sources: flaxseed, cereal bran, alcohol (bourbon, beer) and legumes

Overall, my views on phytoestrogens tend to fall in line with those of the American Heart Association (AHA). It essentially views soy and isoflavones as exceedingly healthy for the heart when found in food. In a recent study, the AHA said that soy protein has favorable effects on LDL (“bad”) cholesterol compared to other forms of protein. There seems to be a benefit on heart health, though at the moment it remains minimal. But they do say that foods such as tofu, soy butter, soy nuts and some soy burgers should be beneficial to the heart and your overall health. This is due to their high content of polyunsaturated fats, fiber, vitamins and minerals, and their minimal saturated fat.

In part two, I’ll address the cholesterol link.

The key lies in exercise, within what’s called “strength training.” In what’s also known as “resistance exercise,” you use weights and other equipment to put your muscles under a more-than-usual amount of strain. A workout lasts about a half-hour, involving free weights, weight machines, and calisthenics (push-ups, sit-ups, and other exercises using your own weight as resistance).

The study wanted to see what effect this would have on the genes in an older adult’s muscles. Could the muscles become younger again? Researchers examined muscle tissue from young and old adults, and discovered that the gene profile in them was very different. Older tissue had cells that were impaired — but, luckily, this was not permanent. It could be reversed.

They put 14 adults through six months of strength training and discovered that the muscles defied aging and became younger. The gene profile showed that the muscles had rejuvenated themselves, even though they had been “dramatically” impaired before working out.

In fact, the older adults increased their strength enough to be close to the levels of adults far younger. While it doesn’t seem shocking that strength training would strengthen muscles so well, the results were very distinct. And the fact that the cells within muscle tissue actually became “younger” was a very poignant finding.

More studies are needed. Could aerobic exercise achieve the same results? And could strength training reverse aging in other types of tissue, beyond muscles? While the answers to these questions still lie ahead, know that you can recapture youthful strength by heading to the gym. And the best health advice remains: work some exercise into your routine.

For more news on exercise, read the article Ideal Exercise Details Finally Revealed.

Is there any way to avoid the vicious circle of losing weight and then regaining weight? Israeli researchers say the answer to that question lies in eating a high-protein and high-carbohydrate breakfast.

They recruited 193 obese, sedentary non-diabetic adult men and women for a study. They divided these participants into two groups: one received a low-carbohydrate breakfast; while the other received an isocaloric diet that included a high-carbohydrate and high-protein breakfast. An isocaloric diet is one that includes equal caloric amounts of fats, protein and carbohydrates.

The research team measured fasting glucose, insulin, ghrelin, and lipids. They also looked at food craving scores and assessed hunger and feelings of satiety amongst the participants.

At Week 16, both groups showed similar weight loss. From Week 16 to Week 32, the low-carbohydrate group regained an average of 6.0 kg, while the high-protein/carbohydrate breakfast group lost an average of 4.0 kg. Ghrelin levels were reduced after breakfast by 45.2% and 29.5% in the high-protein/carbohydrate group and low-carb group, respectively. Satiety was significantly improved and hunger and craving scores significantly reduced in the high-protein/carbohydrate group vs. the low-carbohydrate group.

The researchers concluded that a high-carbohydrate and high-protein breakfast may prevent weight regain by reducing diet-induced compensatory changes in hunger and food cravings. They suggest that to achieve long-term weight loss, meal timing and macronutrient composition must counteract these compensatory behaviors that encourage weight regain after weight loss.

Researchers from the Czech Republic have studied seaweed for its potential health benefits. They’ve determined that seaweed is a low-energy food. If that doesn’t sound like a good thing, rest assured it is. Every food has its own energy density and scientists calculate it as the number of calories (energy) in a specific amount of food. When a food has a high energy density, it means that there are a lot of calories in a small amount of food. Low energy density means there are few calories in a lot of food — which usually translates into less weight gained for most of us.

Back to the study: seaweed is low in calories, which helps to keep extra weight off the body and extra work away from the heart. It is also a food that is low in fat content — another bonus for the heart. Now, the fat that seaweed does contain — polyunsaturated fatty acids — happens to be the healthy kind.

Polyunsaturated fatty acids are important components of all your cell membranes. They also play the role of bioregulator in many cellular processes. Polyunsaturated acids have been shown to reduce the risk of cardiovascular disease, amongst such other conditions as cancer, diabetes and osteoporosis.

Asian diets typically contain some seaweed, and this in part, may help to explain why there are lower rates of heart disease in countries like Japan. The researchers state that seaweeds could be used in the North American diet to improve chronic low levels of polyunsaturated acids. Many foods in the Western diet contain saturated fats, along with unbalanced fat-ratios, which are thought to contribute to higher levels of heart disease.

Seaweed has come a long way from being a strange food with a fishy smell and unpleasant taste. There are many delicious products now available to help you get a little seaweed into your weekly diet. Try any variety of toasted and/or spicy seaweed strips — you may be surprised by their taste.

To find out more about seaweed and heart health, follow this link: How Seaweed Could Protect Your Heart.

Ginseng’s effect in lowering blood glucose is based on its ability to stimulate insulin secretion, improve glucose disposal, and block glucose absorption in the gut.

It has several sources. Asian ginseng, a.k.a. Panax ginseng, hails from northern China, Korea, Japan, and Russia. American ginseng is grown, not surprisingly, in the U.S.

Two studies report a lowering of HbA1C in type 2 diabetic patients after ginseng supplementation. (If you’ve been following my series, you know that HbA1C is a kind of measurement that illustrates one’s average blood glucose level in the previous nine months.)

In one study, 36 patients with type 2 diabetes were randomly assigned to receive ginseng (100 or 200 milligrams [mg] a day) or placebo for eight weeks. Here are this study’s results on ginseng:

– The 200-mg dose reduced HbA1C by 0.5%
– It lowered fasting blood glucose by 0.9 millimoles per liter (mmol/L)
– It improved mood and psychophysical performance
– It reduced body weight by 1.9 kilograms

In another study, 24 patients with well-controlled type 2 diabetes (HbA1C: 7.1%) were randomized to receive one gram of American ginseng or placebo three times a day for eight weeks. This study shows that ginseng significantly lowered HbA1C compared to placebo. Fasting blood glucose dropped by 0.95 mmol/L. Systolic blood pressure was significantly lowered by 5.6 more millimeters of mercury (mm Hg) than placebo group.

Overall, the evidence is promising, but we should approach ginseng’s use for type 2 diabetes cautiously. The usual dose of Panax ginseng is 200 mg of extract taken twice daily. Adverse effects are rare when regular doses are taken. On occasion, women complain of breast tenderness, menstrual abnormities, or postmenopausal bleeding. Mild blood pressure elevated and insomnia have been reported, which may be due to other involved herbs or caffeine.

My final thoughts on this entire series: preliminary evidence that requires future confirmation suggests that the effect of some of the dietary supplements I’ve looked at on HbA1C in type 2 diabetes is quite encouraging, as they lower HbA1C in a manner comparable to or even better than the antidiabetes drugs currently available.

Here are the previous articles in this series:

An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?
The Ultimate Mineral for Diabetes
Should You Take Cinnamon for Diabetes?
How to Fight Diabetes with Fiber
Can Magnesium Fight Diabetes?
Little-known Mineral Cure for Diabetes
Should You Take Vitamin E for Diabetes?

This latest health breakthrough comes courtesy of researchers at the Brain Science Institute in Melbourne, Australia. There, the researchers set out to investigate if omega-3 fatty acids exerted any measurable effect on the brain’s ability to process visual information. They chose to examine the effects of two fish oil products with different EPA/DHA ratios.

RECOMMENDED: Stroke Patients Take Solace in Omega-3s

EPA stands for “eicosapentaenoic acid” and DHA stands for “docosahexaenoic acid.” Together, these two fatty acids are considered principal sources of omega-3. Your body has a limited ability to manufacture EPA and DHA. It can convert small amounts from another essential fatty acid — alpha-linolenic acid found in foods such as flaxseed oil, canola oil, and walnuts.

For the study, the researchers looked at the effects of EPA-rich, high-EPA, DHA, and DHA-rich fish oil supplements respectively. Twenty-two healthy participants aged 18-34, with no known neurological or psychiatric disorder and not currently taking any nutritional supplementation, were recruited. The researchers used a double-blind, crossover design. The study included a 30-day washout period, between two 30-day supplementation periods of the EPA-rich and DHA-rich diets (with the order of diet randomized).

The research team measured psychophysical reaction times in the participants. They observed significantly faster choice reaction times (compared with baseline performance) under the EPA-rich (but not DHA-rich) supplementation. This suggests, the researchers say, that an EPA-rich diet triggers a more efficient neural recovery of visual responses following cortical activation and has a beneficial effect on mental processing speed and visual evoked brain activity.

Yet another reason to make sure your diet is full of omega-3s! As a reminder, here are five foods high in EPAs:

1. Eel
2. Lamprey
3. Tuna
4. Herring
5. Mackerel

Light therapy has long been a part of natural medicine. It is often used for mood disorders, anxiety and stress. The new study reports that patients treated with blue-green light were perceived by their caregivers as having improved overall functioning.

Caregivers said patients receiving the treatment seemed more awake and alert, were more verbally competent, and showed improved recognition, recollection, and motor coordination. They also said patients seemed to recapture their personalities and were more engaged with their environment. Patients’ moods improved.

RECOMMENDED: Vitamin E Could Protect Against Alzheimer’s.

The study was inspired by the phenomenon known as “sundowning.” This is when Alzheimer’s patients sleep during the day, wake up later, and may be up all night. Part of the primary researcher’s doctoral research was to utilize light, a common intervention for circadian disorders, to regulate the rest-activity patterns of women with Alzheimer’s.

The study addressed disagreement among researchers on the effect of therapeutic light in Alzheimer’s patients. The study involved 20 women older than age 65 with Alzheimer’s dementia from nursing homes in southeast Michigan. Each patient was assigned randomly to an experimental group receiving blue-green light treatments or a control group receiving dim red light.

Although blue-green light recipients comprised the active experimental group, researchers were surprised to learn that the red light group also showed improvements, notably being more calm.

This study is preliminary, but paves the way for future studies on how light therapy can help with diseases as severe as dementia. They are rooted in the brain, after all, and humans have a deep connection with light.

Meanwhile, patients receiving light therapy may be able to sleep better at night, be more awake during the day, eat better and interact with others. While patients may not be able to express it, their quality of life may be improved.

How does someone with bipolar disorder safeguard their mental health? Australian researchers suggest that four complementary and alternative medicine (CAM) therapies in particular might be of benefit to those wishing to improve their mental health.

Bipolar disorder can be a debilitating syndrome that is often undiagnosed and undertreated. But the Australian research team notes that people with bipolar disorder can and do self-medicate with complementary and alternative medicine. They conducted a review to find out which of these CAM treatments appears to be more effective.

They looked at clinical trials published in PubMed, the Cochrane Library, and other medical databases and searched for studies linking bipolar disorder with CAM therapies. They found that multi-nutrient formulas containing n-acetylcysteine and l-tryptophan showed positive results. They also found evidence that branched-chain amino acids, magnesium, and acupuncture could improve bipolar disorder symptoms.

Certainly that is a good handful of treatments for someone with bipolar disorder to look into with their healthcare provider. Remember that, for everyone, regardless of a bipolar disorder diagnosis or not, there are many vitamins and minerals that are absolutely essential for boosting mood and mental outlook. If you are not getting enough B-vitamins, you will likely suffer from mood swings. There are very real emotional ups and downs that result from a deficiency in these vitamins.

Give your mental health the boost it deserves and make sure you have an adequate intake of vitamins and minerals.

Get some exercise (tip: read the article Two Great Findings on Physical Activity) and try to avoid smoking and drinking excessively. Without these factors upping your risk for depression and/or bipolar disorder, you may find you feel quite positive and mentally strong.

Vitamin E is a powerful fat-soluble antioxidant nutrient. Part of its action in our bodies may involve the way insulin is used, as well as the metabolism of blood glucose. For these reasons, vitamin E has been proposed as a potential aid for type 2 diabetics.

As a refresher, vitamin-E-rich food sources include: wheat germ; yams;, asparagus; avocado; greens; sweet potatoes; spinach; kale; vegetable oils (canola, cottonseed, soybean, corn, olive, safflower); mayonnaise;, corn-oil margarine; sunflower seeds; eggs; liver; and nuts (walnuts, hazelnuts, and almonds, specifically).

A recent meta-analysis of vitamin E supplements in type 2 diabetes totaled nine studies and 418 patients. They were treated with vitamin E for at least eight weeks.. The study came to the following conclusions:

– Vitamin E supplements failed to improve glycemic control in all type 2 diabetic patients.

– Vitamin E supplements were only effective in those with poor diabetes control and those with vitamin E deficiency at baseline. HbA1C (which measures the average blood glucose levels over the previous nine months) was lowered by 0.58% in these groups. So this would suggest that those who have trouble controlling their diabetes may find some benefit with this antioxidant nutrient.

– The researchers say that “the safety and long-term benefit of such supplements remain to be determined before its clinical benefit can be established unequivocally.”

On to the dosage. The recommended daily intake of vitamin E in individuals over 14 years old is 15 milligrams of alpha-tocophenrol. The adult safe dose for vitamin E is 1,000 mg (or 1,100 international units [IU]) a day. In individuals with chronic disease(s), a vitamin E dose greater than or equal to 400 IU increased death by any cause. This finding led to plenty of news stories back in 2005 and vitamin E winding up in the bulk bins for cheaper prices.

As for adverse effects, hemorrhagic stroke risk is increased in people taking vitamin E supplementation. Taking doses greater than or equal to 400 to 800 IU a day can cause the following adverse effects: rash; blurred vision; headache; weakness; dizziness; and fatigue.

Anyone considering using the vitamin to help with diabetes should first consult their physician.

Here are the previous articles in this series:

An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?
The Ultimate Mineral for Diabetes
Should You Take Cinnamon for Diabetes?
How to Fight Diabetes with Fiber
Can Magnesium Fight Diabetes?
Little-known Mineral Cure for Diabetes

While insulin regulates the movement of glucose in and out of your cells, chromium plays a lesser-known supporting role. This mineral is needed to keep the amount of blood sugar at a functional level and also to allow your body to use it correctly. In fact, insulin is thought to perhaps even use chromium in this whole blood sugar regulation. For these reasons, chromium supplements may be beneficial for you if you’re diabetic.

In a recent study conducted in Poland, a research team examined the anti-diabetic potential of chromium in diabetic rats. The rats were divided into four groups and fed either a control diet or high-fat diets with or without supplementary chromium.

After six weeks, the researchers found that chromium didn’t affect the blood glucose levels of the rats, but the mineral did significantly improve insulin sensitivity and reduced serum levels of LDL (“bad”) cholesterol. They concluded that chromium has a significant anti-diabetic effect.

Want to boost your chromium levels? Before you reach for a supplement, try adding these foods to your weekly diet:

– Beef
– Beer
– Brewer’s yeast
– Brown rice
– Cheese
– Turkey
– Fish
– Whole grains

Most people get less than the recommended range of this mineral each day. It is estimated that only one in 10 Americans has enough chromium in his or her diet. With the diabetes rate climbing due to weight problems and poor diets, some doctors are suggesting that people take chromium supplements (in small doses) to help them regain blood glucose control.

For information on how vitamin D could also help reduce your risk for diabetes, read This Vitamin Could Help Shield You From Diabetes.

Frequently eating out and consuming high-calorie foods in large portions at restaurants can contribute to excess calorie intake and weight gain. But a new study in the “Journal of Nutrition Education and Behavior” says that individuals can eat out and still lose weight.

U.S. researchers enrolled 35 healthy, women aged 40 to 59 years who eat out frequently. They took part in a six-week program called “Mindful Restaurant Eating,” which helps people develop skills to reduce caloric and fat intake when eating out. The focus of the program was to prevent weight gain, not help with shedding pounds.

These days, it is important to maintain a health abdominal waistline, as added fat boosts the risk of heart disease and type 2 diabetes. In the study, women using the mindfulness tips dropped significantly more pounds, had lower calorie and fat intake and overall had an easier time maintaining weight while eating out.

Plus, in case you missed it, here is how mindfulness training could help you keep the pounds off: How to Shed Weight Without Dieting.

The mindfulness group dropped 1.7 kg of body weight in six weeks despite not dieting. They also reduced their daily caloric intake by roughly 300 calories. Fewer calories seem to have been consumed at home as well, suggesting that mindfulness eating was also performed there. In those weeks, the number of times women ate out did not significantly decrease. So, they were able to manage weight while continuing their typical restaurant patterns.

What it shows is that if you want to stay in good shape but love to eat out, it takes some skills. Mindfulness is essentially staying cognizant of what you are ordering, eating more slowly, opting out of desserts and high-calorie beverages, and selecting entrees that do not have hidden cream, butter and salt.

This study addresses the importance of developing creative solutions in preventing weight gain. It starts by simply knowing that restaurants are high-risk environments for unhealthy eating. Developing restaurant eating skills to manage intake in the high- risk restaurant food environment may be one of those solutions.

Since cancer prevention is always a vital topic for us all, such breakthroughs like this are welcome. This one suggests women can use red wine — in moderation only — as a weapon against one of the major causes of death amongst U.S. women. The new study challenges the widely held belief that alcohol consumption in general increases one’s risk of developing breast cancer. The notion has been that alcohol increases the body’s estrogen levels, fostering the growth of cancer cells.

Yet this latest study found that chemicals in the skins and seeds of red grapes slightly lowered estrogen levels while raising testosterone. This was found among women who drank eight ounces of red wine nightly for about a month. White wine did not have the same effect.

The results reaffirm the notion that red wine truly trumps white in the health department. Also proven in the past to be heart-healthy when consumed in moderation, red wine may truly be a healing food.

(How red wine might help your brain as well: Can a Little Drink Actually Help Your Brain?)

Breast cancer is the leading type of women’s cancer in the U.S. with 230,000 new diagnoses each year. This amounts to 30% of all female cancer diagnoses. In 2011, nearly 40,000 U.S. women died from breast cancer.

In the study, 36 women randomly drank either Cabernet Sauvignon or Chardonnay daily for almost a month. Then the two groups switched, with blood samples used to check hormone levels. The goal was to see if red wine mimics “aromatase inhibitors,” which play a key role in managing estrogen levels. Aromatase inhibitors are drugs used to treat breast cancer.

Investigators said that the change in hormone patterns suggested that red wine may cut the growth of cancer cells. It seems that white wine doesn’t offer the same protective benefits, likely due to the grapes used to make it.

The natural chemicals in red wine, led by resveratrol, continue to shine in the disease-prevention category.

Here’s a quick introduction. Vanadium acts like insulin by increasing glucose uptake by cells and also reduces insulin resistance. Both of these actions are of great benefit to a diabetic. Vanadium is a chemical element that comes in food and the best sources include: grain; artificially sweetened drinks; mushrooms; wine/beer; dill weed; parsley; black pepper; shellfish.

I have identified five studies that illustrate an effect either on HbA1C and/or fasting blood glucose by vanadium. Lowering both are positive signs. (HbA1C is a form of hemoglobin that reflects the average blood glucose levels over the past 90 days.)

1. In one, vanadium dropped HbA1C percentages from 8.1% to 7.6%. It dropped fasting blood glucose levels from 10.8 to 8.6 millimoles per liter (mmol/L).

2. In another study five years earlier, vanadium dropped HbA1C from 9.4% to 8.8% and fasting blood glucose levels from 12.3 to 10.6 mmol/L.

3. In another, 150 milligrams (mg) of vanadium dropped HbA1C from 7.8% to 6.8%, while 300 mg dropped it 7.1% to 6.8%. The 300-mg dose dropped fasting blood glucose levels from 9.3 to 7.4 mmol/L.

4. In another study, vanadium dropped HbA1C from 9.6% to 8.8% and fasting blood glucose levels from 11.7 to 10 mmol/L.

5. Another saw vanadium drop HbA1C from 9.3% to 7.4%.

The average decrease after vanadium supplementation was 0.64%.

A meta-analysis on the effect of vanadium supplements for type 2 diabetes had this conclusion: “There is no rigorous evidence that oral vanadium supplementation improves glycemic control in type 2 diabetes. The routine use of vanadium for this purpose cannot be recommended. A large-scale randomized controlled trial is needed to address this clinical question.”

Our daily nutritional requirement for vanadium is in the range of 10-30 micrograms, which is adequately provided by the diet. The safety of the much higher dosages used in clinical studies is questionable. The most common adverse effects of supplementation include: bloating; nausea and vomiting; diarrhea; and stomach pain. Toxic effects might be seen in the liver, kidney, reproductive organs, or in an unborn baby. Don’t attempt to supplement with vanadium without the supervision of your doctor.

Here are the previous articles in this series:

An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?
The Ultimate Mineral for Diabetes
Should You Take Cinnamon for Diabetes?
How to Fight Diabetes with Fiber
Can Magnesium Fight Diabetes?

RECOMMENDED: Increase Concentration with a Little Ginseng

These days, studies are being done to find out if ginseng could help cure or prevent many of the common diseases afflicting North Americans. Near the top of the list is diabetes. Ginseng has a complicated performance record when it comes to lowering blood sugar. Some reports suggest Asian or Korean ginseng might actually raise blood sugar, while Panax ginseng is thought to lower blood sugar. According to medical experts, the different effects are caused by a particular substance in ginseng called “ginsenoside.” It seems that each type of ginseng has its own brand of ginsenosides.

So which type of ginseng should you take to combat type 2 diabetes? One clinical trial says red ginseng is the way to go if you are looking for a natural diabetes cure to lower your blood glucose levels.

Forty-five participants with impaired fasting glucose were recruited for the study. These participants were divided into three groups: one received “cheonggukjang” (a fermented soy paste), a second was given 20 grams/day of red ginseng, while the third acted as control.

The study lasted for eight weeks, after which the research team evaluated the patients. They found that supplementation with cheonggukjang and red ginseng significantly decreased LDL (“bad”) cholesterol levels in the participants — by almost 30% in the cheonggukjang group and 24% in the red ginseng group. Fasting blood sugar was also significantly lower in both groups when compared to levels at the outset of the study.

The researchers concluded that cheonggukjang and red ginseng could lower blood sugar levels and improve the lipid profile of people with impaired fasting glucose.

Before you try ginseng, get your doctor’s advice — especially if you’re already taking medication to treat diabetes.

The researchers, out of Duke University, found that noise-canceling headphones playing a classical melody may reduce the pain and anxiety of men undergoing a prostate biopsy.

The finding, published this month in the journal “Urology,” points to a simple and inexpensive way — in this case — to help 700,000 U.S. men who undergo prostate biopsy every year. This diagnostic procedure is essentially the only way to unearth prostate cancer, one of the biggest health threats to adult men.

The music angle is a matter of shifting attention, providing a soothing distraction from the procedure.

(And how about cancer patients turning to music therapy? Read the article New Cancer Therapy Is Music to Your Ears.)

Researchers enrolled 88 patients and randomly assigned them to three groups. The first had no headphones; the second wore the noise-canceling headphones but heard no music; and the third wore the headphones and listened to Bach concertos.

Blood pressure was taken before and after a trans-rectal biopsy — an intrusive procedure involving an ultrasound probe and a spring-loaded needle that has a loud trigger. The noise alone causes many men to flinch even if they report no pain, and 20% of men experience high stress and anxiety about the procedure.

Among study participants in both groups with no musical intervention, diastolic blood pressure remained elevated after the procedure. But those listening to music through their headphones had no such spike in blood pressure. They also reported less pain in questionnaires.

This strategy for making hospital stays less stressful could be easily rolled out. It requires only headphones and music. In our opinion, if you are set to undergo a hospital procedure, check ahead and see if you can bring in your own MP3 player and tune out while the stressful test is done.

There is real acupuncture, where practitioners place needles at specific points that correspond to the flow of “Qi” in your body. And there is “sham” acupuncture, which puts needles in spots that are not relevant to the problem at hand. The sham is used often in studies to see if real acupuncture works or not.

But the surprising element of this new study is that both real and sham acupuncture were equally effective in treating migraines! The study is published now in the “Canadian Medical Association Journal.”

RECOMMENDED: The Pain Relief Benefits of Acupuncture

The study included 480 patients (aged 18 to 65) in nine hospitals in China. They were randomly assigned to four groups, including one receiving sham acupuncture group and three groups receiving different types of acupuncture. All had experienced migraines for more than one year, and had two to three attacks in the three months before the study.

Acupuncture is used for migraines, but evidence is mixed. Are its positive effects simply the placebo effect in action? Well, the researchers found that true acupuncture led to significantly better outcomes than sham acupuncture in weeks 13 to 16 — but the difference in effect was actually quite minor.

Up to three-quarters of people with migraines were better after acupuncture and sham acupuncture after four months. In other words, the fake kind worked as well as the real kind! While that is a bit strange, it remains quite positive overall. Getting acupuncture treatment if you have a migraine headache seems to be a good choice.

If you look at all the existing evidence, acupuncture should be a first-line option for migraine treatment. Migraines are of course the most debilitating kind of headache around and estimates have it that about eight percent of all adults suffer them. The best approach with Chinese medicine is to find a certified practitioner in your neighborhood and have an initial meeting with them. They should perform an overall diagnosis of you, complete with checking your pulse, your tongue, your skin and your dietary habits.

In one study, 63 type 2 diabetic subjects with reduced blood magnesium levels were randomly assigned to receive magnesium chloride solution or placebo daily for 16 weeks.). It found that magnesium lowered HBA1C from 11.5% to 8.0% vs. placebo’s 11.8% to 10.1%. Also, magnesium supplements lowered fasting blood glucose from 12.8 millimoles per liter (mmol/L) to 8.0 mmol/L.

In another study, nine type 2 diabetic patients were given 300 milligrams of magnesium for 30 days. There were four main results here: 1) Magnesium lowered fasting insulin levels as well as insulin resistance — but failed to lower the fasting blood glucose; 2) Magnesium lowered triglycerides levels from 255 milligrams per deciliter (mg/dL) to 179 mg/dL, but had no effect on total cholesterol; 3) Magnesium lowered both systolic and diastolic blood pressures; 4) Magnesium did not lower HbA1C levels, though five patients showed a tendency to experience a decrease.

Now, one big meta-analysis of nine good-quality studies consolidated the information on 370 type 2 diabetic patients who got a dose of 360 mg of magnesium a day for one to four months. Its results:

– Fasting glucose was significantly lowered– There was no significant change in HbA1C or in blood pressure

– HDL (“good”) cholesterol rose 0.08 mmol/L, but there were no changes in total or LDL (“bad”) cholesterol or triglycerides.

As for dosage, the Dietary Reference Intake (DRI) for magnesium differs with age and gender: men 19-30 should get 400 mg a day; men over 31 need 420 mg; women 19-30 need 310 mg; and women over 31 need 320 mg.

When used as therapy, magnesium for type 2 diabetes exceeds the above recommendations and therefore may not be safe if taken for a long time. Common adverse effects include a chalky taste, abdominal cramps, diarrhea, nausea, and vomiting.

The following foods are rich in magnesium and would be a good idea for diabetics to consume more of: meats; seafood, especially oysters; dark green vegetables; whole grains; legumes; and nuts.

Here are the previous articles in this series:

An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?
The Ultimate Mineral for Diabetes
Should You Take Cinnamon for Diabetes?
How to Fight Diabetes with Fiber

Researchers from the Department of Kinesiology at Indiana University conducted a clinical trial to investigate two treatments for exercise-induced constriction of the bronchial airways. Both fish oil and “montelukast” have been shown in other studies to reduce the severity of exercise-induced bronchoconstriction, or EIB. The Indiana research team compared the effects of fish oil and montelukast, alone and in combination. Montelukast is a drug that is often used in asthma treatment.

Twenty asthmatic subjects were recruited for the randomized double-blind trial. All the participants started the study on their usual diet and then were randomly assigned to receive either one active 10-mg montelukast tablet and 10 placebo fish oil capsules or one placebo montelukast tablet and 10 active fish oil capsules. The participants took the treatments daily for three weeks. For an additional three weeks, all the participants took a montelukast tablet or 10 fish oil capsules daily.

The researchers found that bronchial constriction was significantly inhibited by montelukast, fish oil, and the combination treatment compared to pre-treatment. They found no significant difference between treatment groups; all three treatments were associated with a significant reduction in asthma symptoms. However, fish oil also significantly reduced urinary “prostoglandin.” Prostoglandins are hormone-like substances that control the contraction and relaxation of muscle and regulate inflammation.

The research team concluded that fish oil and montelukast are both effective in stopping airway inflammation. Combining fish oil with montelukast did not confer a greater protective effect than either intervention alone. They rounded out their conclusions by stating fish oil supplementation should be considered as an alternative treatment for asthma.

To find out about other alternative cures for asthma and the breathing difficulties the condition can cause, follow this link: Treat Asthma with These Two Herbs.

The study was a small sample size, with 25 healthy people (body mass index between 19 and 30) who were given specific diets. They over-consumed different levels of protein. Those on the low-protein diet had less weight gain compared to those consuming normal and high-protein diets.

But calories alone — not protein — appeared to contribute to an increase in body fat. The study appeared in last week’s issue of the “Journal of the American Medical Association.” It was also found that protein did contribute to changes in energy expenditure and lean body mass.

There are many more benefits to reducing your caloric intake, as show in the article Extend Your Life by Reducing This Intake.

Obesity is of course a major public health concern. Six out of 10 U.S. adults are overweight, with three out of 10 obese. Researchers had yet to see how one’s diet in response to overeating and energy use affected obesity levels.

So, researchers used the study to determine whether the level of protein affected body composition, weight gain, or energy expenditure. After consuming a weight-stabilizing diet for 13 to 25 days, participants were randomized to receive diets containing five percent of energy from protein (low protein), 15% (normal protein), or 25% (high protein). They were overfed during the final eight weeks of their 10- to 12-week stay. These protein diets provided about 40% more energy — 954 calories a day — than a weight-stabilizing diet.

Everybody gained weight, with no difference between men or women. On one hand, you can see that taking more protein in has the ability to increase your weight. The low-protein group gained about seven pounds, the normal group 13 pounds, and the high-protein group more than 14 pounds. Basically, if you don’t burn this off, it becomes stored calories in your body.

Weight gain when eating a low-protein diet (where you get five percent of energy from protein) was blunted compared with weight gain when eating a normal protein diet, with the same number of extra calories. But calories alone contributed to the increase in body fat. On the other hand, protein contributed to the changes in how you spend energy and your lean body mass — but not to the increase in body fat. This is the key finding.

The takeaway message: calories are more significant than protein for those who are taking in high amounts of energy but wanting to keep the pounds off. And the old adage continues to hold water: burn more calories than you take in each day and you will shed pounds over time.

The Taiwanese research team evaluated the hypolipidemic (high blood cholesterol) effect of these four different tea leaves: green; black; oolong; and pu-erh.

RECOMMENDED: How Green Tea Is Battling Three Forms of Cancer

The study involved male rats who were feed a high-fructose diet for 12 weeks. The results showed that a fructose-rich diet significantly elevated cholesterol, insulin, and leptin concentrations, as compared with those in the control group.

Significantly, consuming tea leaves for 12 weeks almost normalized triglyceride concentrations. Triglycerides are a mechanism for storing unused calories, and their high concentrations in your blood could be linked to the consumption of starchy and fatty foods. Rats fed with fructose/green tea and fructose/pu-erh tea showed the greatest reduction in serum triglycerides, cholesterol, insulin and leptin levels. In contrast, serum cholesterol and insulin concentrations of the fructose/oolong tea-fed rats did not normalize.

The relative fat tissue weight was lower in all rats supplemented with tea leaves than in those fed with fructose alone. The research team concluded that these findings suggest that the intake of green, black and pu-erh tea leaves could lower high cholesterol in a high-fructose diet.

Never heard of pu-erh tea before? Here are five facts to help you out:

1. Pu-erh tea is named after the small town in the Yunnan province called Pu-erh from which the tea is harvested

2. Pu-erh tea is supposedly a very ancient strain of tea

3. Drinking pu-erh tea could help with digestion (particularly of fatty foods) after a heavy meal

4. You usually buy Pu-erh in a compressed state rather than as loose leaves. The leaves are pressed together during processing into a variety of shapes. The “tea bricks” were once used as currency! To drink the tea, just shave off some tea from the brick or ball into your teapot and add boiling water.

5. Pu-erh tea — like wine — is said to taste better with age. There are some very old samples of pu-erh tea, but they are also very expensive to buy.

In all, fiber lowers blood glucose by either blocking glucose absorption from the gut and/or increasing the transit time through the gut. The studies mentioned below involve several forms of fiber. Psyllium is a soluble fiber from a shrub-like herb called “Plantago.” Guar gum is a water-soluble fiber that comes from guar seeds, grown mostly in India and Pakistan. Glucommannan, which comes from the konjac plant mostly grown in China, is used as a dietary fiber. Fiber supplements come in tablets, capsules and powder.

A few studies show that fiber has a positive effect on HbA1C in type 2 diabetes. (Recall that this is a form of hemoglobin that reflects the average blood glucose levels over the past 90 days.)

One study involved 17 insulin-dependent type 1 diabetic patients who were randomized to receive either guar gum (five grams daily) or placebo for six weeks. HbA1C in guar-gum-treated patients decreased by 0.6% vs. 0.5% in placebo-treated patients. Fasting blood glucose in guar-gum-treated patients decreased 1.7 millimoles/liter (mmol/L) vs. an increase of 0.3 mmol/L in placebo patients. Total cholesterol in guar-gum-treated patients decreased 1.0 mmol/L vs. a 0.1-mmol/L decrease in the placebo group.

Another study involved 49 type 2 diabetic patients who were assigned to receive 5.1 grams twice a day of psyllium husk fiber or placebo while they continued taking anti-diabetic drugs for eight weeks. Here, psyllium led to a significant drop in fasting blood glucose — 53 milligrams per deciliter (mg/dL) vs. 31 mg/dL by placebo. Also, psyllium-treated patients showed a significant lowering of HbA1C of 1.4% vs. an increase of 1.4% in placebo.

Many studies show fiber having beneficial effects on blood glucose levels.

In one study, 34 men with type 2 diabetes with high cholesterol received 5.1 gram psyllium or placebo for eight weeks. The all-day blood glucose was 11% lower and post-lunch blood glucose was 19% lower in the psyllium group. As compared to the placebo group, total and LDL cholesterol levels were 8.9% and 13% lower, respectively, in the psyllium group.

A total of 14 studies have shown that glucommannan dropped fasting blood glucose by 7.44 mg/dL, body weight by 0.79 kg, total cholesterol by 19.28 mg/dl, LDL cholesterol by 15.99 mg/dL, and triglycerides by 11.08 mg/dL.

The American Diabetes Association recommends that all diabetic patients get 14 grams per 1,000 kilocalories/day of fiber in order to improve their blood sugar control. You should always take your fiber supplement with a full eight-ounce glass of water and drink at least six to eight glasses of water a day. And you should take fiber supplements at least one hour before or two to four hours after taking other medications.

Here are the previous articles in this series:

An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?
The Ultimate Mineral for Diabetes
Should You Take Cinnamon for Diabetes?

Joint pain in the hip can really affect your ability to be mobile. How does the condition start? Medical experts say it is mostly a result of natural aging of the joint. When you age, two things happen: the water content of your cartilage increases, while the protein degenerates. When you continue to use your worn joints over the years, you can inadvertently irritate and inflame the cartilage.

At this point, you can take painkillers. However, searching for some alternative treatments that might work for you is probably a better long-term solution. For example, researchers in Austria wanted to find out if herbal formulas prepared in accordance with the rules of Traditional Chinese Medicine (TCM) could help patients dealing with osteoarthritis of the hip and knee. For the study, 102 female and male patients with osteoarthritis of hip or knee aged between 45 and 75 years were recruited.

The patients were randomized to receive a treatment with individualized, water-based herbal formulas prepared in a standardized process or a non-specific herbal treatment that acted as control. The researchers monitored the patients’ pain, stiffness, functional impairment, and general quality of life over the course of 20 weeks of treatment.

The research team found that there were significant changes in physical functioning, bodily pain, vitality, and social functioning in both study groups after 20 weeks. They concluded that an individual prescription consisting of medicinal herbs according to the practices of TCM tends to improve osteoarthritis symptoms in patients.

To learn more about other natural cures for osteoarthritis, follow this link: This Stinky Food Could Fight Osteoarthritis.

The stats come courtesy of the American Cancer Society. Between 2004 and 2008, overall cancer incidence rates declined by 0.6% per year in men and were stable in women. Cancer death rates decreased by 1.8% and 1.6% per year in men and women.

The new report shows that over the past decade, cancer death rates have declined across the board. It translates to more than a million fewer people dying from cancer since 1990.

RECOMMENDED: Why Gender Is Linked to Cancer Rates

Here are the main numbers we should all consider and digest regarding one of our biggest health foes:

– A total of 1,638,910 new cancer cases and 577,190 deaths from cancer are projected to occur this year in the United States.

– The most rapid declines in death rates occurred among African American and Hispanic men.

– Death rates continue to decline for all four major cancer sites (lung, colorectal, breast and prostate).

– There have been major drops in lung cancer death rates in men (responsible for 40% of the total decline) and breast cancer death rates in women (responsible for 34%).

– About 1,024,400 cancer deaths (732,900 in men and 291,500 in women) were averted from 1991/1992 through 2008 as a result of 18 years of consistent declines.

The American Cancer Society believes that more progress can be made by using cancer control knowledge and applying it across the population to all socioeconomic groups. This would drop cancer rates much further.

This special report also found that several cancers are, unfortunately, on the upswing. These include cancers of the pancreas, liver, thyroid and kidney and melanoma of the skin, as well as esophageal adenocarcinoma. The reasons are not entirely known. Part of the increase may be linked to high rates of obesity — as well as increases in early detection practices.

This was the first specific measure of a wide range of nutrients in the blood and how they corresponded to mental health and cognitive function. It uncovered positive effects of high levels of vitamins B, C, D, E and the healthy oils most commonly found in fish. The study was published last week in “Neurology.”

RECOMMENDED: A Test That Could Predict Alzheimer’s

The study included 104 people (average age of 87) who were not at risk for memory problems or poor mental acuity. It tested 30 different nutrient biomarkers in their blood, and 42 participants also had MRI scans to measure brain volume.

Some of the findings to highlight are these:

– The most favorable cognitive outcomes and brain size measurements were associated with two dietary patterns: high levels of fat from fish and high levels of vitamins B, C, D and E.

— While age and education affected mental performance, nutrient status accounted for 17% of thinking and memory scores and 37% of the variation in brain size.

– Consistently worse cognitive performance was associated with a higher intake of the type of trans-fats found in baked and fried foods, margarine, fast food, and other less-healthy dietary choices.

– The study included a wide range of lifestyle scenarios to arrive at an overall consensus for a variety of people.

– While age and education affected mental performance, nutrient status accounted for 17% of thinking and memory scores and 37% of the variation in brain size.

– Brain size and heart function are both linked to the cognitive changes brought forth by the nutrients.

This isn’t the first time that nutrition has been linked to Alzheimer’s disease. But this is the first time that, using real blood measurements, we’ve narrowed down which nutrients you should focus on the most for Alzheimer’s disease prevention and overall cognitive strength.

Aim for all B-vitamins, vitamins C, D and E, and omega-3 fatty acids. Since New Year’s resolutions are on the table now, this is yet another reason to eat more vegetables — and fish.

The evidence is as follows:

There is only one study where HbA1C (the hemoglobin measurement that gives an idea of one’s diabetic state) was lowered after cinnamon supplementation. Type 2 diabetic patients with HbA1C levels over seven percent were randomly assigned to: 1) typical usual care; or 2) typical care plus one gram daily of cinnamon capsules for 90 days. The results of this study show: cinnamon treatment lowered HbA1C by 0.83% (range: 0.46-1.20%), as compared with the typical care’s 0.37% (range: 0.15-0.59%).

In fact, there are five studies with type 2 diabetes that show cinnamon failing to lower HbA1C or cinnamon just lowered fasting blood glucose. Here is a look at them:

– 2003: A study tested one, three or six grams of cinnamon on 60 adults for 40 days. Cinnamon lowered fasting blood glucose by 18% to 29%, LDL cholesterol by seven percent to 27%, triglycerides by 23% to 30% and total cholesterol by 12% to 26%.

– 2006: A study tested 1.5 grams of cinnamon on 25 postmenopausal women with HbA1C levels between 7.1% and 7.4%. After six weeks, there was no change in HbA1C levels or cholesterol levels.

– 2006: A study tested three grams of cinnamon for four months on 79 patients. Cinnamon lowered fasting blood glucose 10.3% to placebo’s 3.4%. But there was no change in HbA1c levels or cholesterol.

– 72 adolescents with type 2 diabetes. There was no change in HbA1C levels.

– 2007: A study tested one gram of cinnamon for three months on 58 adults with HbA1C levels at 7.1%. There was no change in fasting blood glucose, cholesterol, or HbA1C levels.

The study that did find positive results gave these explanations for the conflicting results in the medical literature:

– Previous studies were conducted in patients with well-controlled diabetes.
– Some studies only measured fasting glucose without HbA1C.
– Some studies measured HbA1C too soon, namely after 30 days.
– Some studies had restricted age, sex or racial limitations.
– All studies excluded the use of insulin and co-morbid conditions.
– No studies allowed a change in medications.

If you attempt the cinnamon route, know that the usual dosage differs depending on what kind you use. Bark is two to four grams a day; essential oil is 0.05-0.2 ml diluted in carrier oil daily; fluid extract is 0.5-1 ml three times a day; and tincture is one to three ml three times a day.

The following adverse effects have been reported with cinnamon use: hypersensitivity; shortness of breath; anorexia; increased gut motility; gingivitis; stomach problems; flushing; and increased heart rate. Individuals with ulcer disease or intestinal problem should avoid using cinnamon.

Here are the previous articles in this series:
An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?
The Ultimate Mineral for Diabetes

The researchers state that copper has been known to be essential for health for more than three-quarters of a century. Myriad experiments with animals reveal that the cardiovascular, musculoskeletal and nervous systems are most sensitive to deficiency. Copper in the Western diet has been decreasing at least since the 1930s; in fact, at least one-fourth of adults consume less than the estimated average requirement published for the United States and Canada.

The research team reviewed clinical trials involving copper supplementation. They found that almost 1,000 people have benefited from supplements containing copper in controlled trials. In addition, people deficient in copper are being identified increasingly. They conclude by stating that Alzheimer’s disease, ischemic heart disease, and osteoporosis are the most likely human illnesses caused by low copper intake.

Follow this nutrition advice: make sure your copper intake is adequate. Incorporate these healing foods into your weekly diet:

– Oysters (raw)
– Legumes (dried beans and peas)
– Wheat bran
– Wheat germ
– Organ meats
– Shellfish
– Crimini mushrooms

Besides these copper-rich foods, you can supplement with the mineral. Keep in mind you shouldn’t take above the amount suggested below. While the exact level at which copper causes problems isn’t quite known, some say 10 milligrams can cause nausea and 60 mg vomiting. If taking zinc, copper is safe at up to three mg a day.

Drinking tap water that flows through pipes made of copper? You may already be getting your requirements, or even more so. Consult your doctor before taking any supplements. The important thing to remember with copper is to avoid deficiency, but not to take too much of the mineral either.

To find out about another mineral that many North Americans are deficient in, read Boost Your Immune System with Zinc.

Virgin olive oil is high in oleic acid and hydroxytyrosol. Fish is high in the now-famous omega-3 fatty acids. All three of these hidden ingredients affect the way acute pancreatitis develops in your cells. The study says that oleic acid and hydroxytyrosol especially may prevent or mitigate this disease.

The health news comes from a study on how food cures in the Mediterranean diet could protect and mitigate cell damage.

RECOMMENDED: More Benefits of the Mediterranean Diet

In the lab, scientists developed an experiment where they could see how changes in the fatty acid of cell membranes affected the ability of cells to respond to damage that leads to pancreatitis. The fatty changes were caused by a change in the types of fat ingested. In this case, it was the two healthiest forms of fat: unsaturated items in olive oil and fish.

This is the first study to study these foods and how they change pancreatic cells that face inflammation. The scientists have evaluated the role of antioxidants from a preventive approach. In other words, cell damage is induced in mice after pre-treating them with the compounds found in olive and fish oils.

They discovered that the antioxidant and anti-inflammatory nature of these compounds could help prevent and also lessen the effects of pancreatic cellular damage.

Fish oil is well documented in Doctors Health Press, so let’s just follow up on one of the others for a moment. Oleic acid is the unsaturated fat that is believed to be the primary reason that olive oil is so healthy for us. In fact, oleic acid may be the main reason why the Mediterranean diet itself is so healthy. On one hand, it helps the digestive tract form transport molecules for fat that can increase your absorption of extremely healthy natural chemicals that come in vegetables and fruit. On the other hand, its potent antioxidant nature has been proven to help lower risk of heart disease.

A new study out of the Boston University School of Medicine has identified two very common things that cause inflammation in the lungs that aggravates asthma. They are:

1. Diesel exhaust
2. House dust

While the first one is a bit easier to limit exposure to, even the most steadfast cleaner would be hard-pressed to “de-dust” an entire house. This study was published this past month in the “”American Journal of Pathology” and proved so critical that it was selected for an in-depth discussion in the journal’s commentary section.

Being exposed to viral infections, indoor and outdoor allergens and pollution contributes to asthma in childhood and asthma in adulthood. Environmental influences weigh heavily on early lung growth — particularly traffic-related pollution. Children develop asthma and related pulmonary infections at an increased rate when exposed to these pollutants.

(Check out the interesting connection between asthma and vitamin D: Asthma and Vitamin D.)

A study found that being exposed to house dust and exhaust led to greater mucus production and higher airway resistance. The end result was pulmonary inflammation, which exacerbates asthma symptoms.

The researchers found that you can remove some of the allergen exposure by cleaning, but avoiding all of this in an urban environments is quite difficult. The study helps show a direct link between air pollution and asthma symptoms. We could eventually develop real therapies that could target asthma patients exposed regularly to air pollutants.

Natural medicine offers some potential support to asthma patients. While the “puffer” will probably never be replaced, some of these remedies may reduce your need to reach for the puffer. The first is the Ayurvedic herb called “tylophora,” which has shown promise for asthma treatment. Another is the herb boswellia, which has been found to reduce inflammation in the equally difficult-to-treat rheumatoid arthritis. The herb “Coleus forskohlii” also has some support behind it and is recommended for asthma.

Others, with somewhat weaker evidence, include butterbur, brahmi, acupuncture, eucalyptus oil, ivy leaf, vitamin B12, fish oil, and chamomile.

Researchers at the School of Life Sciences, University of Kingston, in the U.K. have recently studied the effects of rose extract on human skin cells. In fact, they assessed the effectiveness of three plant extracts for their potential antioxidant and anti-inflammatory activity in human skin “fibroblasts” — as well as their ability to prevent free radical damage.

A fibroblast is a cell made of connective tissue that produces and secretes fibers. These fibers could be collagen, reticular and/or elastic. Why do you need fibroblasts for healthy skin? The fibers fibroblasts produce help to maintain your skin health — specifically when it comes to wound healing and tissue repair. Fibroblasts also provide a structural framework for many other tissues in your body.

The researchers tested extracts of white tea, witch hazel (follow this link to learn more about witch hazel: Witch Hazel for Soothing Irritated Skin), and rose by studying their effects on skin fibroblast cells. The cells were subjected to damage by a solution of hydrogen peroxide. The research team found that the extracts exerted considerable anti-collagenase activity. Collagenase is an enzyme that decomposes collagen and gelatin in your skin cells, making it much harder for your skin to remain healthy.

The research team also found that the rose extract exerted “antielastase” activity. Antielastase is an agent that counteracts a poison and neutralizes its effects — in this case the hydrogen peroxide used in the study. All of the extracts were also found to cause a significant decrease in the amount of “IL-8″ produced by fibroblast cells compared to the control samples. IL-8, or interleukin-8, is a group of peptides that activate and recruit white blood cells in the inflammatory process.

The researchers concluded that rose extract, witch hazel and white tea extract all exert a protective effect on fibroblast cells against hydrogen-peroxide-induced damage.

There are many alternative skin products that contain rose extract. Look for soaps and moisturizing creams in particular. To get a liquid rose extract that you can apply topically, head to your local natural pharmacy.

These foods are most rich in chromium: wine; beer; coffee; tea; brown sugar; molasses; and brewer’s yeast.

As for chromium supplementation, there are mixed results when used to treat type 2 diabetes. First let’s take a gander at the positive results. (Note: ug stands for micrograms.):

A study involved 180 diabetics randomly assigned to one of three groups: 1) placebo; 2)100 ug chromium picolinate (Cr) twice daily; or 3) 500 ug Cr twice daily for four months.

Placebo lowered HbA1c levels (the indication of sugar in your blood) by 8.5%, while 200 ug of chromium lowered it 7.5% and 1,000 ug of chromium 6.6%. While placebo dropped fasting blood glucose by 8.8 mmol/l, 1,000 ug of chromium did it by 7.1 mmol/l. The average drop of HbA1C was 1.45% — bigger than all diabetes drugs. The higher dose of chromium led to significant reductions in total cholesterol levels as well as insulin among those who had the highest levels.

Patients who had poorly controlled type 2 diabetes received Cr (600 ug) plus biotin (two mg) daily for 90 days. The results show that the overall HbA1C decrease in chromium/biotin-treated patients was 0.54%. The results show that, the more poorly the condition is controlled, the greater chromium works.

Forty newly diagnosed patients with type 2 diabetes were randomized to receive nine grams of brewer’s yeast (42 ug Cr) daily or to receive yeast without chromium for three months. Chromium reduced HbA1c from 9.51% to 6.86%, dropped fasting blood glucose from 197 to 103 mg/dl and reduced total cholesterol from 199 to 189 mg/dl, triglycerides from 145 to 126 mg/dl, and LDL cholesterol from 119 to 99 mg/dl.

In a review of studies involving a total of 1,200 participants, 200 to 1,000 ug of chromium picolinate and brewer’s yeast a day for six to 26 weeks lowered HbA1C by an average of 0.6% and fasting blood glucose by an average of one mmol/l.

Two studies failed to show a beneficial effect of chromium in diabetes.

In a study involving 36 type 2 diabetic patients (average age of 61), people received placebo or 400 ug of chromium-enriched yeast for 12 weeks. They found that fasting blood glucose was lowered in the chromium group as compared to placebo. Also, HbA1C was unchanged in the chromium group, while it increased in the placebo group from 6.94% to 7.11%. It was not positive that fasting insulin levels decreased more in the chromium group.

In the other study with negative results, neither 500 nor 1,000 ug of chromium picolinate led to any greater health benefits than placebo.

For chromium, the safe dose is 50 to 200 ug a day. Higher dosages (600 to 2,400 ug a day) have led to reports of heavy metal toxicities, including liver and kidney failure, anemia, and weight loss. People with liver or kidney diseases should use chromium with great caution under the supervision of their healthcare practitioner. Moreover, people with psychiatric disorders should avoid chromium since it has an unpredictable effect on neurotransmitter levels — the site of many antipsychotic drugs.

Here are the previous articles in this series:
An Inside Look at Diabetes
How Effective Are Drugs for Diabetes?

In recent health news, researchers in Australia have studied the effectiveness of herbal medicine interventions in the treatment of rheumatoid arthritis. They conducted a massive review of clinical trials, searching the electronic databases of MEDLINE, EMBASE, AMED, CINAHL, and the WHO International Clinical Trials Registry Platform.

A total of 22 studies were selected for closer review. The research team found evidence from seven studies indicating the potential benefits of gamma linolenic acid (GLA) from evening primrose oil, borage seed oil, or blackcurrant seed oil, in terms of reduced pain intensity and improved disability.

GLA is an omega-6 fatty acid that is considered an essential fatty acid — meaning it is necessary for your health, but your body can’t make it. You need to get GLA from food. Along with omega-3 fatty acids, omega-6 fatty acids play a crucial role in brain function, as well as normal growth and development. Also known as polyunsaturated fatty acids, they help maintain bone health, which may account for their ability to reduce the pain and stiffness associated with arthritis.

RECOMMENDED: The Truth About Omega-6 and GLA

There are several different types of omega-6 fatty acids. Most omega-6 fatty acids in the diet come from vegetable oils in the form of linoleic acid (LA). Your body converts LA to GLA and then to arachidonic acid (AA). GLA can be gotten from several plant-based oils including the three oils from the Australian study: evening primrose oil; borage oil; and blackcurrant seed oil.

Here’s one more health tip: a healthy diet contains a balance of omega-3 and omega-6 fatty acids. The typical American diet tends to contain 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids. When GLA is taken as a supplement, a lot of it is converted to a substance called “DGLA” that fights inflammation. Having enough of certain nutrients in your body (such as magnesium, zinc, and vitamins C, B3 and B6) helps promote the conversion of GLA to DGLA.

Researchers found that soybeans can help the therapy be more effective, while preserving more healthy tissue. This same team had previously shown that soy isoflavones — the principal ingredient — boost the ability to radiation to kill prostate cancer cells. At the same time, isoflavones reduced damage caused by radiation to surrounding cells of normal, noncancerous tissue. This one had used soy supplements.

(P.S. Check out the article, The Hidden Benefit of Soy.)

Soy isoflavones can make cancer cells more vulnerable to radiation. They do this by slashing survival pathways activated by radiation in cancer cells — but not in normal cells. Soy packs another punch in that its antioxidant nature means it could protect healthy tissues from the toxic shock of radiation.

During the past year, this research achieved similar results in non-small cell lung cancer cells in the laboratory. Researchers investigated if these results held true in non-small cell lung tumors in mice, and found that they do. They call them “substantial” and “very promising” results. Lung cancer is the biggest killer of all tumors.

Soy supplements are not a substitute for conventional cancer treatment. Let’s be totally clear here. But doses of soy isoflavones can be controlled by a doctor or oncologist alongside radiation and can prove to have very beneficial effects. It is certainly a subject to bring up with one’s medical professional.

The next step for these researchers is showing how to maximize soy isoflavones’ ability to kill tumors and protect healthy cells during radiation therapy. This could lead to improved chemotherapy, and also helping improve the level of breathing for lung cancer patients.

In contrast to pharmaceuticals, soy is very safe, readily available, and inexpensive. Imagine if it could carry the same potential as an expensive drug?

We may as well note some of soy’s other reputed benefits here. Good evidence shows that it could help reduce cholesterol and blood pressure levels. Interesting studies have found that soy could help with menopausal symptoms, breast cancer risk, osteoarthritis, osteoporosis, and hay fever.

To read part one of this series, click here.

Over 95% of diabetes seen in adults is type 2 diabetes. The difference between types 1 and 2 is that something with the former is deficient in insulin, whereas a person with the latter is insulin-resistant (high blood levels of insulin). Insulin resistance is a situation in which the cells of the body, especially fat and muscle cells, are resistant to the effects of insulin. This means there is more trouble removing and using blood glucose. Therefore, greater amounts of insulin are needed to bring about the insulin effects.

What causes insulin resistance? Primarily, it is being overweight or obese. Other causes include: metabolic syndrome; pregnancy;, infection; severe illness; stress; and steroid use. The metabolic syndrome is simply the result of high insulin levels leading to central obesity, cholesterol, and blood pressure abnormalities.

There are various classes of anti-diabetic drugs. Here are a few:

– Sulfonylureas and Meglitinides: Drugs that increase the amount of insulin secreted by the pancreas:

– Biguanides and Thiazolidinediones: Drugs that increase insulin sensitivity.

– Alpha-glucosidase inhibitors (AGIs), Dipeptidyl peptidase-4 (DPP-4) Inhibitors and Glucagon-like peptide (GLP)-1 Analogs: Drugs that reduce the rate of glucose absorption from the gut.

Stay with me for a moment while I get technical. DPP-4 inhibitors and GLP-1 analogs are “incretin mimetics” or acting like “incretins.” These are meal-stimulated gastrointestinal hormones that trigger the pancreas to release insulin. These hormones also slow the absorption rate of various nutrients such as glucose into the blood stream by delaying gastric emptying time. They also inhibit “glucagons,” which are known to raise blood sugar. Glucagon-like peptide (GLP)-1 and gastric inhibitory peptide (GIP) are the most-studied here. Both compounds are rendered inactive by the enzyme DPP-4. DPP-4 inhibitors reduce glucagon and blood glucose levels by increasing GLP-1 and GIP levels, which inhibit glucagon release, increase insulin release, and decrease gastric emptying time, thus reducing blood glucose levels.

Here is what a recent study found about how effective some of these drugs are:

Sulfonylureas: Lower HbA1C an average of 0.79%

Meglitinides: Lower HbA1C an average of 0.79%

Thiazolidinediones: Lower HbA1C an average of one percent

AGIs: Lower HbA1C an average of 0.65%

DPP-4 inhibitors: Lower HbA1C an average of 0.79%

GLP-1 analogs: Lower HbA1C an average of 0.99%

Overall, type 2 diabetes drugs can lower HbA1C by an average of 0.8%. The entire range of their lowering capacity is 0.18 to 1.62%.

Now that we’ve looked at this level of effectiveness, my purpose here is to give readers the most current up-to-date evidence-based review of the most studied and the most promising dietary supplements in diabetes. In the next issue, I will primarily look at whether they can lower HbA1C. That is how we’ll know if certain supplements can work for type 2 diabetes.

The researchers decided that the best cure for the breathing condition would be one that combines many therapies. So they devised a study that evaluated the short- and long-term results of interdisciplinary therapy on inflammatory biomarkers and lung function in asthmatic obese adolescents.

Seventy-six participants were recruited for the study, including 50 non-asthmatics. The researchers measured serum levels of “adiponectin” (a protein hormone that has anti-inflammatory effects on the cells lining the walls of blood vessels), “leptin” (a hormone that has a central role in fat metabolism) and “C-reactive protein.” C-reactive protein is not normally found in the blood of healthy people. It appears after an injury, infection, or inflammation and disappears when the injury heals or the infection or inflammation goes away.

(For more information on how to boost your adiponectin levels, read Clean Fat Out of Your Arteries with This Herb)

The research team evaluated asthma and lung function. Obese patients were submitted to a one-year weight-loss interdisciplinary intervention consisting of medical, nutritional, exercise, and psychological therapy.

The researchers found that, after the interdisciplinary intervention, lung function improved significantly in both groups. Most importantly, there was an increase in adiponectin, along with a reduction in C-reactive protein and leptin concentrations in the asthmatic patients. The researchers also found a reduction in asthma severity after treatment. In addition, the increase in adiponectin independently improved lung function after therapy in both groups.

The research team concluded that interdisciplinary therapy resulted in beneficial changes in inflammatory biomarkers and lung function in asthmatic and non-asthmatic obese adolescents.

Follow this health advice: if you or someone you know suffers from asthma, try combining therapies to get relief from stressful breathing problems.

The new study shows that 63% of these women suffer persistent, incident, or intermittent knee pain over a 12-year period. The biggest contributors to this are bearing excess weight (having a higher body mass index), having suffered a previous knee injury, or experiencing the joint pain caused by osteoarthritis.

More than 27 million Americans over age 25 suffer from osteoarthritis. Pain is the most problematic symptom. And knees are where it strikes most often. The Centers for Disease Control and Prevention (CDC) estimates that job-related osteoarthritis costs $3.4 billion to $13.2 billion per year.

Older studies have found that knee osteoarthritis is linked with impaired physical function and exerts a substantial toll on society. The CDC reported that close to 500,000 total knee replacements were performed in the U.S. in 2004, with more than $14.0 billion spent on hospital costs related to the procedure.

The new study is the first community-based investigation of knee pain patterns taking multiple measures over 12 years. Understanding how common knee pain is, and what may cause it, is important in understanding prevention and treatment options for those who suffer the pain or are at risk.

RECOMMENDED: Joint Pain Recap: The Big Seven

Researchers used data from a big study on osteoarthritis and osteoporosis that first began in 1989. More than 1,000 women between the ages of 44 and 57 years (median age of 52 years) participated in this UK-based study. At the end, data relating to self-reported knee pain were analyzed and used to classify the 489 remaining participants into four pain groups based on how often they experienced pain.

They found 44% had “any days of pain” and 23% for “pain on most days of the previous month.” Of those two groups, respectively, nine percent and two percent had persistent pain; 24% and 16% had incident pain; and 29% and 18% had intermittent pain. A higher BMI led to more persistent and incident pain, while osteoarthritis predicted the chronic, persistent pain.

Here are your best alternative bets for treating osteoarthritis:

– Glucosamine
– Acupuncture
– Avocado/soybean unsaponifiables
– Boswellia
– Capsaicin
– Yoga
– Tai chi
– MSM
– Ginger

U.S. researchers have found that acupuncture significantly reduces levels of a protein in rats linked to chronic stress. This animal study may help explain the sense of well-being that many people receive from this ancient Chinese therapy. Such results give weight to the notion that acupuncture is an effective therapy for stress.

Here is the first molecular proof that acupuncture could reduce stress. While traditional Chinese acupuncture has been thought to relieve stress, there has yet been biological proof that it does so.

The new study tested it on blood levels of neuropeptide Y (NPY), which is secreted by the sympathetic nervous system. This is involved in the “flight or fight” response to acute stress, resulting in constriction of blood flow. Chronic stress is especially damaging, as it can elevate blood pressure and lead to heart disease.

Researchers delivered electroacupuncture to rats, a painless electrical charge. They honed in on one acupuncture spot to test, which is said to help relieve a variety of conditions, including stress. This spot is below the knee in humans.

Over two weeks, they tested four groups of rats. They discovered that NPY levels in stressed rats lowered to the level of non-stressed rats after receiving acupuncture. The rats that were stressed and not treated with acupuncture, however, had high levels of the protein.

Following up, they stopped acupuncture in the experimental group, but continued to stress the rats for an additional four days. The protein levels remained low — suggesting acupuncture has a protective effect against stress.

While the study was on rats, it does not mean you can’t seek acupuncture treatment if chronic stress is taking its toll on your life and health. Trust the technique to a qualified and experienced Traditional Chinese Medicine practitioner.

For more information on how this technique could help you, read the article The Pain Relief Benefits of Acupuncture

In 2011, the Institute of Diabetes and Digestive and Kidney Diseases published statistics on diabetes in the U.S. The statistics show the impact of this disease on the general population:

– Diabetes affects 25.8 million people (8.3% of the U.S. population)

– The prevalence of diabetes for the younger age group (20-64 years) is two million and for those over 65 years it is 11 million

– Diabetes is the seventh leading cause of death in the U.S.

– Diabetes is a major cause of heart disease and stroke in this country

– Diabetes in the leading cause of blindness, nontraumatic lower-limb amputations, and kidney failure in the U.S.

– Based on fasting blood glucose (FBG) or hemoglobin A1C (HbA1C), the prevalence of prediabetes in the younger and older age groups is 35% and 50%, respectively

– 79 million American adults over 20 years old have “prediabetes”

– There are racial and ethnic differences in people affected by diabetes: 7.1% of non-Hispanic whites; 8.4% of Asian American; 11.8% of Hispanics/Latinos;, and 12.6% of non-Hispanic blacks

Now, hemoglobin A1C (HbA1C) is a blood test commonly used to help with the diagnosis of diabetes as well as to monitor the effectiveness of diet, exercise, weight reduction, and drug treatments. It is a form of hemoglobin that reflects the average blood glucose concentration in the last 90 days.

The treatment goal is to lower the HbA1C to below seven percent, according to the American Diabetes Association. (But the cutoff point for the diagnosis of diabetes in Asians is lower than non-Asians at 6.3%.) Still, recent large trials show that a target level of seven percent may be too aggressive and would increase the rate of dangerous episodes of high blood sugar. Nonetheless, it is agreed by all diabetes experts that persistently high HbA1C levels definitely increase the risk of diabetic complications: neuropathy; stroke; heart attack; kidney failure; and blindness.

In a UK study, a one-percent decrease in HbA1C over a 10-year period resulted in a risk reduction of 21% for diabetes-related mortality, 14% for heart attack, 19% for cataract extraction, 43% for peripheral vascular disease, and 12% for stroke.

In part two, I’ll look at the drugs used to control type 2 diabetes.

Until then, read the article How to Cut Your Diabetes Risk by 80%.

Normally, p53 is a gene that works to protect healthy cells when they are dividing. P53 lives in your cytoplasm, but if it senses a cell is coming under attack, it moves into the nucleus. If it detects a genetic error in the cell’s code, it stops the cell reproduction process to give the DNA a chance to repair. If the cell can’t be repaired, the cell kills itself — this is called “apoptosis.”

It sounds like a great safeguard system, doesn’t it? And it is — except when p53 becomes too aggressive. Sometimes p53 starts to kill off perfectly good cells, inadvertently accelerating the aging process. And sometimes it isn’t active enough, letting cancer cells divide.

Is there anything you can do to avoid getting cancer? The answer may lie in making sure there’s less chance for p53 to make a mistake. Here are six tips that could help you boost the effectiveness of this cell protection system in your body.

1. Boost your vitamin D intake. This vitamin is toxic to cancer cells Medical researchers speculate that the vitamin increases the ability of p53 to spot cancerous cells and kill them.

2. A deficiency in folate is linked to cancer. In particular, folate supplementation can decrease the risk for getting colon cancer

RECOMMENDED: Getting Plenty of This Reduces Colon Cancer Risk

3. Drink green tea — it has the highest content of special nutrients called “polyphenols” that can help p53 in its job of killing off cancer cells.

4. Use more olive oil; not only could it protect your heart, but it could also prevent your cells from mutating into cancer cells.

5. Have some pasta with tomato sauce. Tomato sauce contains lycopene — a powerful antioxidant that protects against cancer.

6. Eat more cruciferous vegetables; they help to energize detoxifying enzymes, allowing them to work faster and more aggressively.

Researchers have found that one in four teens is in danger of early hearing loss as a direct result of these listening habits. While the study assessed teenagers’ music-listening habits and preferred volume, the results are relevant to anyone of any age who routinely uses MP3 players.

RECOMMENDED: Protecting Your Hearing Through Diet

The study showed that, in one to two decades, an entire generation of young people may suffer hearing problems far earlier than natural aging. Hearing loss caused by continuous exposure to loud noise is a slow and progressive process. People may not notice for years that damage is actually occurring.

The study included 289 participants aged 13 to 17 and involved various ways the researchers measured volume levels, which were used to calculate the potential risk to hearing. The researchers say the results are worrisome. A full 80% of teens use MP3 players regularly, with 21% tuned in up to four hours every day and eight percent more than four hours consecutively.

This level of listening exposes people to severe risk for hearing loss.

Currently, industry-related health and safety regulations are the only benchmark for measuring the harm caused by continuous exposure to high volume noise. But there remains a real need for additional music risk criteria in order to prevent music-induced hearing loss. In the meantime, take this health tip: purchase MP3s with a maximum decibel level of 100. That way you won’t be tempted to crank it up when your favorite songs come on.

Interestingly, a few natural remedies have been studied for use against healing loss caused by noise. One was a two-month study of 300 military recruits. It found that taking a magnesium supplement every day helped protect the ear from noise-induced damage. Though a small dose, just 167 milligrams, those who took it were less likely to have hearing damage. It is a safe way to potentially keep your hearing intact if you’re around noise a lot.

As well, there is interesting but conflicting evidence that ginkgo biloba could help protect against sudden hearing loss. An animal study suggests that melatonin may help prevent hearing loss induced by noise.

Researchers in Denmark have explored a mushroom and found that it contains some substances that are toxic toward cancer cells. Many substances found in fungi are today registered as drugs to support chemotherapy treatments for cancer. They include the shiitake mushroom, which is the primary ingredient in a Japanese cancer-fighting drug.

We’ve touched upon the cancer-fighting properties of other mushrooms before, like in the articles A Poisonous Mushroom That Could Kill Cancer and The Cancer-fighting Power of Green Tea and Reishi Mushrooms.

Mushrooms are hallowed ground in Asian folk medicine. A specialist in Chinese medicine is behind the recent discovery of a Danish mushroom with a toxic streak that may be effective in fighting cancer cells. From this mushroom, they are trying to extract a compound that could be used in a medicine.

In Denmark, non-poisonous mushrooms have primarily been used as food. So, breaking new ground, the researcher began to screen poisonous Danish mushrooms to see if any could be used in natural medicine. He discovered one species that is far more toxic to cancer cells than healthy human cells. (That is the opposite, of course, of chemotherapy, which destroys all cells in an area.)

It is a completely new class of natural compounds, which is very significant. When an interesting natural substance is discovered, it must go through a development process. They were able to isolate the mushroom’s active principles and determine their chemical structures.

This is a bit of health news that is forward-looking. It shows there are people out there hungrily searching for natural agents to fight cancer. The mushroom family might indeed be an important place to search. Mushrooms are considered functional foods and have long thought to play unique roles in cancer prevention. Note that mushroom’s species name hasn’t been released to the public yet; so it looks like we have to stay tuned for more news on this possible natural cancer remedy!

Lactose Intolerance

Adults commonly suffer improper absorption of lactose, an enzyme found in milk and dairy products. Many early studies have showed that eating fresh yogurt with live bacteria improved lactose digestion and reduced stomach symptoms. But then, in a review of high-quality studies, only one in seven studies showed a positive result, five were negative, and one had both positive and negative outcomes. These results could be due to the different probiotics strains, concentrations, and preparations used. Thus, future better-designed studies are needed before routine use of probiotics can be recommended for lactose intolerance.

Post-surgery Infections

Infection after gastrointestinal surgery is a major problem. The common practice is to refrain from using antibiotics after gastrointestinal surgery for fear of developing antibiotic-resistant bacteria. Both probiotics and prebiotics have been advocated recently as alternatives to antibiotics.

In a good-quality study, 95 patients undergoing liver transplantation were divided into three groups: (1) standard treatment of intestinal bacteria plus good nutrition after surgery; (2) standard treatment plus the probiotic “Lactobacillus plantarum,” as well as fiber; and (3) the same as #2 except the “L. plantarum” was inactivated or dead rather than being alive. In group 1, the post-surgery infection rate was 48%. But those in group 2 had a significantly reduced rate of 13%. Thus, the use of probiotics was extremely beneficial.

These same researchers studied the effects of “L. plantarum” on infections in other types of gastrointestinal surgeries (liver, pancreas, stomach, large intestine, and intestinal bypass) and found decreased infection rates. But it doesn’t end there! Probiotics were found to have other added benefits, such as an improved quality of life, shortened hospital stay, and a reduced use of antibiotics.

Final Thoughts

The future of probiotics carries great potential. Experts believe that we’ll see the development of new, scientifically proven strains that have specific health benefits. So you can buy a certain strain if you have a particular condition. Probiotics holds great promise for improving the immune function of older adults and those with low white blood cell counts, as well as preventing and treating inflammatory bowel diseases.

Read the first six parts of this series here:

The Power of Probiotics
Your Best Defense Against the “D” Word
Fight Off One of the Worst Infections with This
Curing an Irritable Bowel…with These Friendly Bacteria
How Probiotics Battle Colitis
Why Women Should Consider This For Great Health

1. Vitamin D is produced.

2. Melatonin (a hormone that affects mood) is inhibited.

3. Serotonin (a “feel good” brain chemical) is released.

4. Something called “norepinephrine” (a brain chemical that makes you more mentally alert) is stimulated.

5. Photoreceptors in your eyes convert sunlight into impulses that are sent to the brain.

6. Your endocrine system (a system of organs that release hormones in your body) is activated.

7. Your breathing, sleep, blood pressure, body temperature, appetite, mood, and immune system are affected.

8. The cerebral cortex in your brain (which controls learning, motivation, and creativity) uses light to function in a healthy way, as do your limbic system (the part of your brain that stores emotional impressions of the world), and your motor cortex (the part of your brain that coordinates movement).

That is a lot of different processes affected by the simple act of being in the presence of light! Now here’s one use of light as a natural therapy: for the treatment of psoriasis (follow this link for Chinese remedies that could heal this skin condition: http://www.doctorshealthpress.com/general-health-2/natural-remedies/six-top-chinese-remedies-for-this-skin-condition).

Researchers recently investigated whether narrowband ultraviolet B light therapy could heal patients with plaque-type psoriasis, leading to an improvement in the patients’ quality of life.

A total of 95 patients with psoriasis were recruited for the study. The research team found that administration of the light therapy to psoriasis patients significantly improved their quality of life and reduced the severity of their symptoms.

Interested in light therapy? There are many different ways that light may be used in therapy. Get your doctor’s advice about what type of light therapy is best for your particular condition.

Here is a story of important health tips for those carefully scanning the figures on a machine.

When you attend a spinning class for 45 minutes and the bike readout says you just burned 850 calories, it might be hard to believe. In fact, it is doubtful you can trust the calorie readouts on these machines at all. Experts say that people exaggerate the number of calories they burn — and it’s because of these electronic readouts.

The gym machines have fancy displays and the graphs look official. But, despite the looks, it is essentially impossible to accurately gauge how many calories you just burned in the last 30 minutes. Often the machines extrapolate information based on heart rate, but this is not easily translated into calories burned.

(Plus: Don’t miss a story on what you should eat after working out: What You Must Eat After Exercising.)

What’s worse is that the rate at which each body burns calories is not the same. You can be the same weight, height, gender, and fitness level as the next person, but burn more (or less) calories doing the exact same workout. Say the average for one particular exercise is 100 calories. Well, for that, the number of calories you burn will range from 70 to 130. So if two people go to both ends of that equation, one person burns nearly double the amount the other one does!

Genetics plays a role in all this. Also, the more your body is familiar with an exercise, the fewer calories it will use up. When you get used to the bike or the treadmill, you exercise more efficiently. (This suggests you should rotate equipment to keep your body unaccustomed.) Also, if you are exercising moderately, your metabolic rate might make 30% of the calories you think you are burning evaporate. Finally, if you hang on to the bars of the equipment, you might be losing only half the possible calories. (So don’t exercise hanging onto the bars!)

In any event, trusting the cardio machines will not get you a rough estimate on calories. Combined with other factors mentioned, they are machines and may not be calibrated correctly. One machine may be different than another, just like our bodies. Especially if two different companies made them.

In an ideal world, you might be able to get away with a diet like this. But chances are these types of foods are likely to give you a serious case of acid reflux disease. Heartburn — as this condition is commonly known — is no laughing matter. Heartburn can make you feel very uncomfortable and put a damper on your day.

Have you ever wondered what causes heartburn? Is it really just the result of eating the wrong foods? When you get heartburn, some of the stomach’s juices make their way up out of your stomach and into your esophagus. One substance in particular can cause you a lot of suffering. Hydrochloric acid helps your stomach digest food, but it is a very powerful substance. Hydrochloric acid is a corrosive substance used in industry to clean metal! Fortunately, your stomach has a protective lining that makes it immune to the acid. Unfortunately, your esophagus does not. That’s why you can experience a burning sensation in your throat, stomach pains, chest pains, nausea, and even shortness of breath when you suffer from heartburn.

So what causes heartburn? There are a lot of different reasons. In some cases, the esophageal sphincter muscle isn’t functioning. Normally this muscle pinches itself shut and prevents stomach acid from surging upward. Sometimes heartburn can be caused by a hiatal hernia. But by far the most common reason for heartburn is a trigger food. Which foods should you stay away from to avoid an attack of heartburn? Here is a list of the top eight foods that can cause heartburn in certain people:

1. Alcohol
2. Caffeine
3. Chocolate
4. Citrus fruits
5. Fried foods
6. Peppermint
7. Spicy foods
8. Tomatoes

If you don’t want to give up all of these foods, but are having trouble with heartburn, here are some strategies for minimizing acid attacks:

– Don’t overeat
– Eat ginger, pineapple and papaya to help with better digestion
– Try caraway oil; it could reduce heartburn symptoms
– Drink lots of water to aid proper digestion

For more alternative remedies that could help prevent heartburn symptoms, read the article Four Natural Remedies for Heartburn.

Urogenital infections, such as bacterial vaginosis, yeast vaginitis, and urinary tract infection, affect a staggering one billion women around the world. They do respond well to antibiotics. But these infections often recur; they keep happening, in part because the bacteria ascend from the rectum to the vagina and then the bladder. So antibiotics can’t be considered the best approach here.

A 2003 landmark study with 64 women showed that taking the probiotics “Lactobacillus rhamnosus” and “L. fermentum” every day helped reduce yeast and coliform bacteria in the vagina. A Canadian urologist first conceived the concept of restoring probiotics in the vagina as a way of preventing future infection. Since then, research has shown that certain strains of probiotics can colonize the vagina and reduce the risk of urinary tract infection, yeast vaginitis, and bacterial vaginosis. Women could reduce infections by between 50% and 80%.

Using probiotics in this way has great possibilities for patients and physicians. Women can take supplements by mouth, which then colonizes the intestine and vagina, thus maintaining urogenital health. This is a great step in the direction of therapy, because people can skip seeing the doctor and use it themselves, but the proper strain must be used for best effect.

Atopic Diseases

Atopic diseases are thought to be the result of an imbalanced immune response to our environmental or dietary allergens. The three involved here are allergic rhinitis (hay fever), atopic dermatitis, and asthma. The fact that there are more atopic diseases in the developed countries as compared to underdeveloped countries may be the result of reduced microbial pressure, or exposure to microbes during childhood.

Probiotics taken during pregnancy has been shown to confer protection against atopic disease in newborn infants. Supplements with “Bifidobacterium lactis” or “Lactobacillus GG” reduced the extent and severity of atopic eczema in infants and young children.

A 2006 study found that probiotics are effective in treating allergies caused by pollen, if you can believe it! Same goes for allergies caused by dust mites.

Read the first four parts of this series here:

The Power of Probiotics
Your Best Defense Against the “D” Word
Fight Off One of the Worst Infections with This
Curing an Irritable Bowel…with These Friendly Bacteria
How Probiotics Battle Colitis

Complementary medicine is different from alternative medicine. The former is used in conjunction with conventional medicine. One good example of complementary therapy is the use of aromatherapy to help reduce a patient’s pain after an operation. Alternative medicine, on the other hand, is used in place of conventional medicine. One example of alternative therapy is adopting a special diet to treat cancer instead of undergoing more traditional surgery, radiation, or chemotherapy — treatments normally suggested by a conventional doctor.

RECOMMENDED: Alternative Therapy Might Be Best for Headache Relief

To help make sense of all the options available to you, here are five categories of CAM therapies:

1. Alternative medical systems. Homeopathic and naturopathic medicines, which were developed in Western cultures, are examples of alternative medical systems. Chinese medicine and Ayurveda are two systems that developed in non-Western cultures and have a much longer history of use than mainstream Western methods.

2. Mind-body medicine uses various techniques designed to intensify your mind’s ability to affect bodily functions and symptoms. Patient-support groups and cognitive-behavioral therapy are two examples of mind-body interventions.

3. Natural products such as foods, herbs, and vitamins. The use of shark cartilage to treat Hodgkin’s disease and other cancers is one example.

4. Manipulative and body-based methods in CAM rely on movement and/or manipulation of the body. Chiropractic medicine is a good example.

5. Energy therapies. Energy therapy can involve individual auras, or energy fields, and the re-balancing of these fields. Examples include Therapeutic Touch and Reiki.

Some CAM advocates firmly believe that CAM is superior to conventional cures. There is quite a bit of scientific evidence to back up many CAM therapies now that they are becoming more widely accepted in the Western world. Make sure you explore some of these options the next time you come down with an illness or other condition.

Let’s take a tour around the world for health news about the dairy food group.

– U.S. researchers found that milk provides necessary nutrients without adversely impacting body weight in children and adolescents.

– In Australia, researchers found that consumption of low-fat dairy may help decrease the risk for high blood pressure. Regardless of fat content, milk is linked with a reduced risk of high blood pressure.

– A French study found that lower incidences of metabolic syndrome, type 2 diabetes, and abnormal levels of fasting blood glucose were associated with higher consumption of dairy products and calcium.

(Note: Something in dairy may help shield you from diabetes: Dairy Ingredient Could Help Prevent Diabetes.)

– Researchers in Sweden studied more than 15,000 women and found that high-fat diets (including yogurt and regular milk) are associated with a reduced risk of invasive breast cancer.

– Researchers in Australia found that dairy food consumption is not associated with weight gain in children and adults.

– In Canada, researchers found that women who consumed at least two servings of dairy per day had smaller visceral fat cells compared with women consuming less than two daily servings.

– In Costa Rice, a study in the spring revealed that dairy intake was not associated with increased heart attack risk in more than 3,000 adults.

– A study of premenopausal women revealed that consuming low-fat and fat-free dairy products may be associated with a lower percent of body fat.

– Swedish researchers discovered that a higher intake of dairy products is associated with a lower risk of heart disease.

– In Japan, a breakfast that included milk protein was shown to reduce deep abdominal fat by approximately 15%, versus a breakfast that included soy protein that showed no change in fat.

– Two months ago, Danish researchers showed that cheese does not seem to increase total and LDL-cholesterol concentrations.

The study was recently published in the “European Journal of Nutrition.” An international team of researchers found that when adults drank two glasses of tart cherry juice a day, it led to these benefits:

– Sleeping 39 minutes longer, on average
– Up to a six-percent increase in overall sleep efficiency (less non-sleep time in bed),

This was found when tart cherry juice was compared to a non-cherry fruit cocktail.

In the study, 20 healthy adults drank two servings of tart cherry juice concentrate (which was 30 milliliters of 100%-pure Montmorency juice concentrate, diluted in a half pint of water) or a non-cherry juice for seven straight days. They drank one serving when they woke up in the morning, and another just before bed.

The researchers tracked participants’ sleep habits. After the participants drank the cherry juice, the researchers found significant improvements in sleep behaviors. The most notable improvement was in the areas of longer sleep time, less daytime napping, and increased overall sleep efficiency. That last term represents the ratio of time spent in bed to time spent sleeping.

So we arrive as we always do to the question of “why?” Quite often in medical studies there is no certain answer, but of course there are many hypotheses. Here, the researchers attribute the sleep benefits of tart cherry juice to the melatonin content. This natural hormone in the body is critical for regulating the sleep-wake cycle (along with its opposite, serotonin).

Each serving of the tart cherry juice concentrate was estimated to contain the equivalent of 90 to 100 tart cherries. This provides a significant boost of melatonin in the juice.

This isn’t the first time tart cherries have come up in the sleep aid discussion. Older studies have supported the link as well, which may have far-reaching benefits considering about one-third of all U.S. adults suffer from sleep disturbances affecting their health. The market for over-the-counter sleep aids stands at more than $84.0 million in the United States alone. Many are trying to find cost-effective ways to help manage their sleep issues. Here is one potentially great — and tasty — method.

Here is another study, on how tart cherries could protect your heart: The Tasty Fruit That Could Protect Your Heart

Along with environmental and genetic factors, bacteria in your intestines play a major role in conditions that are collectively known as “inflammatory bowel disease.” No condition comes bigger in this regard than ulcerative colitis. Half a million Americans have this disease, which causes inflammation in the digestive tract. It can be painful and debilitating, and affects the inner lining of the colon and rectum. Without a cure, the objective is to reduce symptoms.

For years, antibiotics have been used to blindly treat colitis without a clear picture of which bacteria are targeted. Using probiotics is logical since these bacteria can reduce inflammation in the gut. There is no shortage of studies here either, so here is a look at some of the promising ones in the last few years.

– 2003: For one year, researchers looked at 21 patients. The treatment of probiotic-instilled milk prevented relapse and maintained remission of symptoms.

– 2003: in 40 patients with inflammation after surgery for colitis, a concentrated probiotic formula called “VSL#3″ prevented symptoms and improved quality of life.

– 2004: In 30 patients, a probiotics treatment called a “bifid triple viable capsule” prevented flare-ups in just two months.

– 2004: In nearly 330 patients, probiotics called “Escherichia coli Nissle 1917″ proved as effective as mainstream drug mesalazine.

– 2004: In 90 patients, low-dose drugs complemented with VSL#3 probiotics led to faster remission.

– 2004: In 20 patients, probiotics-rich milk was more effective than placebo at reducing colitis symptoms.

– 2005: In 18 patients, “Bifidobacterium longum” plus a prebiotic led to better outcome than placebo did.

– 2006: In 190 patients, the renowned probiotic “Lactobacillus” was more effective than a drug in maintaining remissions.

My take on all this: probiotics are promising for the treatment of ulcerative colitis and in keeping the condition in remission. Probiotics have been proven as effective as standard therapy. But, as usual, much larger studies are needed to confirm this.

For reasons that aren’t exactly known, probiotics haven’t proven effective for another major inflammatory bowel disease, Crohn’s disease. This one is often confused with ulcerative colitis because the symptoms are similar. The main difference is that, while colitis only hits the lining of the colon or rectum, Crohn’s disease is not limited to any part of the digestive tract. It can strike anywhere.

In recent years, several studies have shown that probiotics — particularly “Lactobacillus” varieties — is not effective in reducing the symptoms of Crohn’s disease. The only recent study to find quality benefits was in 2000. In 32 patients, “S. boulardii” probiotics significantly reduced relapse when combined with the drug mesalamine; more so than the drug alone. In any event, if you are considering probiotics for help in treating an inflammatory bowel disease, it will only be worth it if you have ulcerative colitis.

Read the first four parts of this series here:

The Power of Probiotics
Your Best Defense Against the “D” Word
Fight Off One of the Worst Infections with This
Curing an Irritable Bowel…with These Friendly Bacteria

U.S. researchers observed that urinary mercury levels increased by 18% to 52% among eight- to 18-year-old individuals, respectively, with an average exposure to amalgams, in comparison to study subjects with no exposure to amalgams. The research team said the results of their study suggest that dental amalgams contribute to ongoing mercury exposure in a dose-dependent fashion.

You may already be aware of the current debate surrounding silver amalgam fillings. Silver amalgam fillings have been a popular choice amongst dentists in the past because they’re strong, adhere to your teeth well, and are relatively inexpensive. But, unfortunately, silver fillings contain mercury, which is known to cause a number of health problems.

A holistic dentist will minimize, or likely eliminate altogether, the use of amalgam fillings. Instead, they will use less toxic ceramic fillings as an alternative remedy for filling your cavities.

Keep in mind that the goal in holistic dentistry is to focus on your overall health, rather than just the teeth and gums. Holistic dentists use techniques that try to prevent common dental problems like tooth decay, tooth loss, and gum disease. These techniques are not “quick fixes,” such as extracting a discolored tooth and replacing it with a false tooth. Rather, the techniques try to correct dental problems in an effort to rebalance the rest of your body at the same time. Maybe it’s time to at least check out a holistic dentist in your area.

To learn more about the dangers of mercury, read the article, A Realistic Look at Mercury, Fish and Omega-3s

They are, namely, stress reduction and mindful eating. These have been found to curb weight gain among overweight women. Since it’s the holiday season, it is an ideal time to try this out, as extra helpings, desserts and alcohol tend to punctuate festive gatherings.

Published in the “Journal of Obesity,” the study found that simple mindful eating and stress-reduction techniques can prevent weight gain without dieting. Women in the study who experienced the greatest reduction in stress tended to have the most loss of deep belly fat. This deep abdominal fat is the most dangerous kind, linked with heart disease and diabetes.

Mindful eating means to first recognize what you are feeling before you eat. A lot of us mindlessly consume things or eat too much, but staying cognizant of all food-related things means you will eat more healthfully.

The women involved, who were not on diets, tended to suffer from chronic stress, obesity, and being overweight. Half of them underwent mindfulness training and practice, and the other 23 served as a control group. The training included nine weekly sessions where they learned stress-reduction techniques and how to be more aware of their eating by recognizing bodily sensations — including hunger, fullness, and taste satisfaction. At week six, they attended an intensive seven-hour silent meditation retreat.

They set aside 30 minutes daily for meditation exercises and to practice mindful eating during meals. Researchers recorded fat and cortisol levels, the latter of which is linked to stress. Cortisol secretion runs in a daily cycle and normally ramps up when we awaken. But secretion also is triggered by both real and perceived threats. If we wake up, anticipate the day’s events, and experience these thoughts as stressful, cortisol secretion may spike even higher.

RECOMMENDED: Proof That Meditation Can Improve Your Health

Women in the treatment group showed clear links between changes in body awareness, chronic stress, cortisol secretion, and abdominal fat. Those who had greater improvements in listening to their bodies’ cues or greater reductions in stress or cortisol experienced the greatest reductions in abdominal fat.

For the obese women in the study, those on mindfulness training had significant stress relief and maintained their total body weight. That compares to the obese women in the control group who had the same levels of stress and continued to gain weight.

You may be familiar with some of the health benefits of mint tea. It’s good for your digestion, helping to break down food into nutrients that your body can use for the important tasks it needs to perform. Peppermint tea also makes an excellent herbal remedy for soothing an upset stomach. In fact, it can help eliminate some of the painful symptoms associated with irritable bowel syndrome.

Peppermint in and of itself contains some special nutrients. Menthol, one of its active ingredients, could help to ease diarrhea and reduce the pain associated with headaches (See the article Headache Treatments from the Far East). Peppermint also contains B-vitamins, calcium, and potassium. The B-vitamins in menthol are thought to help improve concentration and performance in the brain and nerves.

In a recent clinical trial, the phenols in mint have been found to be beneficial in treating respiratory infections. One natural phenol, called “flavone glycoside,” along with other substances called “caffeic acids,” seems to have disease-fighting properties against respiratory tract infections. In particular, mint helps to stop the respiratory tract pathogen “Chlamydia pneumoniae.” This nasty form of bacteria can cause pneumonia to set in.

For the clinical trial, a research team first determined that a mint extract completely inhibited the growth of “Chlamydia pneumoniae” in vitro. They then infected mice with the pathogen. The mice were given a mint extract once daily for three days prior to inoculation. The mint extract treatment was continued for 10 days post-infection.

The research team found that the extract was able to diminish the inflammatory markers related to “C. pneumoniae” infection and significantly lowered the number of “C. pneumoniae” bacteria present in the mice.

Try drinking a little mint tea this fall and winter. It could help to stave off respiratory infections associated with colds and flu. When making mint tea, follow this health advice: use loose tea instead of bags — the healthful ingredients will be more potent this way.

Symptoms of irritable bowel syndrome (IBS) include abdominal pain, bloating, flatulence, and diarrhea. We know that intestinal bacteria can produce gas as well as consume gas. In theory, they can reduce gas and thus be beneficial in the treatment of IBS. Besides, probiotics may improve the immune function and gut motility and suppress the low-grade inflammation associated with IBS.

Because placebo is known to reduce symptoms itself, it’s tough to study any potential treatment for IBS. Therefore, it’s not surprising to find both positive and negative results. In a Finnish study, 103 IBS patients received either probiotics or placebo for half a year. In the probiotic group, abdominal pain, distension and flatulence were reduced by 42% as compared with just six percent in the placebo group.

Elsewhere, 362 female IBS patients received “Bifidobacterium” or placebo. Here, “Bifidobacterium” significantly reduced stomach pain, bloating, bowel dysfunction, incomplete evacuation, straining, and the passage of gas. In Israel, a study randomized 54 patients to take “Lactobacillus” or placebo. This one, however, didn’t find any benefit from probiotics treatment.

Overall, studies have shown the potential benefit of “Bifidobacteria” or “Lactobacilli” species alone or within a probiotics combination for IBS sufferers. Probiotics appear very promising for this very frustrating — and common — condition.

Here are some other options for irritable bowel that have some evidence behind them:

– Peppermint oil
– Flaxseed
– Traditional Chinese herbal medicine
– Melatonin
– Proteolytic Enzymes

Read the first three parts of this series here:

The Power of Probiotics
Your Best Defense Against the “D” Word
Fight Off One of the Worst Infections with This

If you’re an older woman, you may want to jump on the bandwagon and try following a blood-sugar-balanced diet. It may take some time to notice a difference in how you feel, but you won’t need to be concerned about risks and side effects of prescription drugs and the looming presence of diabetes, which is now afflicting so many older adults.

One of the most important vitamins when it comes to maintaining balanced blood sugar is zinc. You’ll want to make sure that you are getting enough of this mineral every day.

A study performed at the Department of Nutrition at the Harvard School of Public Health, investigated the intake of zinc in relation to the risk of type 2 diabetes in women. The researchers evaluated dietary intakes of zinc in a large cohort of women.

During follow-up, 6,030 cases of type 2 diabetes were reported. After adjustment of lifestyle and dietary risk factors, the research team calculated the relative risks of type 2 diabetes. They compared the highest intakes and lowest intakes for dietary zinc from food sources. They found that a higher zinc intake was associated with a lower risk of type 2 diabetes in the women.

Not only could zinc help prevent diabetes, but it could also help with hormonal imbalances and fibrosis conditions (read the article Boost Your Immune System with Zinc).This is because it plays an important role in hormone production. Zinc helps to increase progesterone levels and lower estrogen.

As you age (if you’re a woman), you may undergo dietary or hormonal changes that could affect your zinc status. For example, excess estrogen can lower serum zinc levels and women who are estrogen dominant or using estrogen replacement therapy should check to be sure their zinc intake is adequate.

The best food sources of zinc are: Brazil nuts; pumpkin seeds; chickpeas; almonds; free- range eggs; chicken; turkey; beef; lamb; wheat germ;, shellfish; and oysters.

RECOMMENDED: Can Soy Reduce Cholesterol Levels?

The idea of what makes a protein a “quality protein” has not been as easy to determine. This new study, published in the “Journal of Agriculture and Food Chemistry,” took a closer look at what criteria we use to determine that quality.

Traditional methods have shown animal proteins such as milk and eggs to be high in quality. But those who follow more plant-based diets have a more difficult time determining which of their choices are high in quality. Testing methods have shown that most plant proteins, such as pea protein, are lower in quality than animal-based proteins.

The Food and Agriculture Organization (FAO) and the World Health Organization (WHO) recommend using the protein digestibility-corrected amino acid score (PDCAAS) as a simple way to assess protein quality. This method focuses on three things

1. The amount of each essential amino acid it has.

2. How easily the food can be digested.

3. Whether it meets the amino acid requirements set for children aged two to five years (during key periods of growth and development).

According to the new study, soy protein has a PDCAAS of 1.0. This means it serves as a high-quality protein, meeting the needs of both children and adults. Eggs, dairy and meat proteins also have a PDCAAS score of 1.0.

It’s important for people to understand that a plant-based diet is healthy, but that not all proteins are created equal. If you are planning a vegetarian diet or want to incorporate more plant proteins in your diet, measures such as the PDCAAS scale can help you make wise health decisions. You can select proteins that score higher so that you get the important amino acids you need. These are the building blocks of protein.

You’ve probably been told or have read somewhere in the health news that what you eat affects how you sleep. But you may not be aware of why. The answer lies in two substances called “tryptophan” and “tyrosine.” Tryptophan is an amino acid. Your body uses tryptophan to make serotonin. And serotonin slows down activity in your brain, helping you prepare for sleep. Tyrosine, on the other hand, wakes your brain up.

So the trick is to eat tyrosine-containing foods during the morning and tryptophan-containing foods in the evening. When you eat a tryptophan food with carbohydrates, you make even more tryptophan available to your brain. A meal high in carbohydrates will release insulin. Insulin, in turn, clears your bloodstream of amino acids that compete with tryptophan. Now more of this “sleepy” amino acid can enter the brain and, you guessed it, produce more serotonin.

To get the balance right, eat a bedtime snack that is high in complex carbohydrates, plus a small amount of protein and some calcium. The calcium will help your brain use the tryptophan in the protein that in turn helps your brain relax. It takes about one hour for tryptophan to reach your brain, so try to have your snack an hour before bed. Here are some suggestions for bedtime snacks that combine carbs, protein and calcium to create a natural sleep remedy:

– Whole-grain cereal with soymilk
– Hazelnuts and tofu
– Peanut butter sandwich on whole-grain bread
– Whole-grain pita and hummus
– Oatmeal and raisin cookies and a glass of milk
– A piece of low-sugar apple pie with a dollop of yogurt

If you’re not keen about eating a snack before bed, make sure you eat a dinner that will help you to get a good night’s sleep. Remember to eat a light meal. And eat at least three hours before bed. High-fat meals are difficult to digest, as are big, heavy meals. You may feel uncomfortable and restless if your stomach is trying to digest a big meal while you are trying to go to sleep.

For another great natural remedy for insomnia, check out Melatonin Could Relieve Jetlag, Anxiety, Insomnia

“H. pylori” are not-so-friendly bacteria responsible for many diseases, including gastritis, ulcers, and gastric cancer. In several high-quality studies, probiotics have proved to be a very positive treatment method. In one study of 60 people infected with “H. pylori,” the probiotic “Lactobacillus” significantly reduced diarrhea, nausea, and taste disturbance. They took it for two weeks.

Another study, with 120 “H. pylori”-positive patients, compared a standard therapy of three drugs with placebo and that same therapy with the probiotic “Bacillus clausii.” In the probiotics group, participants had a significant reduction in nausea, diarrhea, and stomach pain. Two years ago, 86 pylori-positive children received that same therapy along with milk containing probiotics, or the therapy with placebo. Those with the probiotics had far better eradication of the bacteria.

Last year, 138 patients sensitive to antibiotics went through a similar study. This time, those taking eating yogurt (a food very high in probiotics) along with the therapy had a greater rate of destroying the “H. pylori.” And, finally, a recent review arrived at the following conclusions:

– “Lactobacillus” and “Bifidobacterium” can stop “H. pylori” from growing, and decrease inflammation in the intestinal tract to help heal ulcers.

– Probiotics don’t entirely kill off “H. pylori,” but do keep levels of these bacteria low in the stomach.

– Probiotics, in combination with the standard anti-”H. pylori” therapy, can help kill off more bacteria and lower adverse effects due to the drugs.

– Berry juice and some milk proteins have similar beneficial effects and offer an inexpensive way alternative way for people at risk for “H. pylori” infections to stay safe.

Read the first two parts of this series here:

The Power of Probiotics
Your Best Defense Against the “D” Word

1. First up is echinacea. Echinacea is a herb that acts like a natural antibiotic. It helps to boost your body’s immune system and aids in fighting off infection and illness. Like the other herbs in this list, it should be taken at the onset of the first symptoms of a cold. Follow the directions on the bottle or ask your healthcare provider for the correct dosage. People with allergies and asthma should consult their doctors before taking this herb.

2. Goldenseal is another herb that acts as a natural antibiotic and can be taken to help your body in its battle against colds and the flu. This herbal remedy could help to relieve a stuffy nose, as well as lung congestion, amongst other symptoms. If you are taking any medications, check with your doctor before using.

3. Garlic, as well as onion, can be taken for the relief of congestion and minor infections. Both of these are good in helping reduce the amount of mucous in your nasal cavities, too. And, true or not, a folk remedy says that if you cut several onions in half and place them around your home, you and your family will not get anymore colds!

4. Another alternative cure for the flu season is to gargle with salt and warm water. You can use this salt water rinse several times a day. The salt can help to relieve the dry scratchiness that happens when you get a sore throat due to coughs and colds.

5. Lemon is a great home remedy for treating a cold or the flu. Lemons are not only full of vitamin C, but they are also naturally antibacterial. Lemon juice could increase your body’s resistance to infection and could also help to shorten the length of time you are sick with a cold or the flu.

6. And, finally, remember to give ginger a try It is an excellent natural remedy for colds and coughs. You can make your own ginger tea by cutting some fresh ginger root and placing it in boiling water to steep.

Plus, as revealed in the following article, you can try ginger the next time you feel queasy on a plane, train or automobile.

It was an effort to replace animal fat (saturated fat) in hotdogs, sausages, hamburgers and other not-so-optimal foods as far as nutrition is concerned. Along the way, scientists reported an advance in solving the mystery of why hot dogs are troublesome when animal fat is substituted out. Their report is in the “Journal of Agricultural and Food Chemistry.”

The problem has been that the healthier vegetable oils give hotdogs an unpleasant, tough texture.

RECOMMENDED: Beware of Processed Meats

In the marketplace, some brands of sausage have been reformulated with an olive-oil-in-water emulsion as a source of more healthful fat. With consumers gobbling up tens of billions of hot dogs each year, and the typical frankfurter packing 80% of its calories from fat, hot dogs have become a prime candidate for reformulation.

Some hot dogs reformulated with vegetable oil develop an unpleasant, chewy texture. The researchers wanted to uncover the chemistry behind that change. so that they could help guide food companies toward a better version of a low-fat hotdog or sausage.

Let’s call it hotdog science! Using a lab instrument called an infrared spectrometer, the research group verified that sausages made with the heart-healthy olive oil emulsion stabilized with the protein casein were slightly tougher.

But when frankfurters were made with an emulsion stabilized with a combination of casein and the mouthful of an additive called “microbial transglutaminase,” the sausage become far tougher. Their lab study revealed a complicated-sounding process by which the healthier fats ended up making sausages tougher than those made with old-fashioned animal fat.

So, to answer the original question, so far, we can make healthier hotdogs, but they are not as soft and juicy and fun to eat. In spite of this result, there are many brands of “veggie dogs” on the market that contain a bounty of essential nutrients. Reading the health information on a package actually reveals surprisingly healthy, nutrient-dense hotdogs.

Until they can engineer a low-fat hotdog that’s palatable, switching out hotdogs for the non-meat version every so often is a very strong step toward better nutrition. And watch out for condiments, which are high in salt and low in nutrition.

Researchers found that people who eat baked or broiled fish every week can boost their brain health and lower their risk of Alzheimer’s and mild cognitive impairment (MCI).

It is believed to be the first ever study to directly link fish consumption with brain structure and Alzheimer’s risk. Just one serving of fish a week (lower than the generally recommended amount of two) led to better preservation of gray matter in the brain areas where Alzheimer’s disease tends to strike.

Alzheimer’s is an incurable, progressive brain disease that slowly destroys memory and cognitive skills. More than five million Americans may have it. In MCI, memory loss is present but to a lesser extent than in Alzheimer’s disease. But MCI often leads to Alzheimer’s disease.

So, to that study. Researchers took 260 healthy adults and gathered information on fish consumption. Of them, 163 ate fish on a weekly basis; the majority one to four times per week. The researchers then tried to determine if preserved gray matter linked with fish consumption reduced Alzheimer’s risk. When gray matter volume is higher, the brain is stronger, healthier.

So, they found that consuming baked or broiled fish was positively associated with gray matter volumes in three key areas of the brain. It reduced the risk for MCI or Alzheimer’s by almost five-fold.

Essentially, the fish promotes stronger neurons in the brain’s gray matter by making them larger and healthier. The results also demonstrated increased levels of cognition in people who ate the fish. This included working memory, which allows people to focus on tasks and commit information to short-term memory. Working memory is destroyed by Alzheimer’s. But people who ate fish each week had higher levels of working memory.

One note to tartar sauce lovers: fried fish (the hallmark of fish and chips) was not shown to boost brain volume or protect against cognitive decline. So, boiled or baked it is. For more on the wrong fish to eat, read the article, The Unhealthiest Fish You Can Eat