2009 Archives
2009 Archives:
Healthy Living
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Basketball, Track and Field, Other High-Impact Sports Good for Aging Bones
Cardiovascular fitness is associated with cognition in young adulthood. (Proc Natl Acad Sci U S A. 2009) “Cardiovascular fitness changes between age 15 and 18 y predicted cognitive performance at 18 y. Cox proportional-hazards models showed that cardiovascular fitness at age 18 y predicted educational achievements later in life. These data substantiate that physical exercise could be an important instrument for public health initiatives to optimize educational achievements, cognitive performance, as well as disease prevention at the society level.”
Exercise May Lead to a Smarter, More Successful You “Any number of factors could explain why better cardiovascular fitness through exercising impacts brain function, including improved blood flow to the brain, diminished anxiety, enhanced mood and less fatigue, Whiteson said. "We've known that aerobic exercise has been associated with improved cognitive performance. We've known that from studies dating back from the '70s," he said. "They picked the area of young men which may not have had a lot of research. This confirms what we've already known about younger and older individuals."”
Daily Dose of Nuts Reduces Cancer Risk “A diet that incorporates a daily dose of pistachios may help reduce the risk of lung and other cancers. "It is known that vitamin E provides a degree of protection against certain forms of cancer,” Ladia M. Hernandez, M.S., R.D., L.D., senior research dietitian in the Department of Epidemiology at the University of Texas M. D. Anderson Cancer Center, was quoted as saying. Higher intakes of gamma-tocopherol, a form of vitamin E, may reduce the risk of lung cancer. "Pistachios are a good source of gamma-tocopherol,” said Hernandez. “Eating them increases intake of gamma-tocopherol so pistachios may help to decrease lung cancer risk."”
Fruits and vegetables consumption and the risk of histological subtypes of lung cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC). (Cancer Causes Control. 2009) “CONCLUSION: We observed inverse associations between the consumption of vegetables and fruits and risk of lung cancer without a clear effect on specific histological subtypes of lung cancer. In current smokers, consumption of vegetables and fruits may reduce lung cancer risk, in particular the risk of squamous cell carcinomas.”
Habitual Exercise and Vascular Aging. (J Physiol. 2009) “Habitual aerobic exercise is an effective strategy to combat arterial aging.”
'Heart Healthy' Diet And Ongoing, Moderate Physical Activity May Protect Against Cognitive Decline “"Our results suggest that including whole grains, vegetables, low-fat dairy foods, and nuts in one's diet may offer benefits for cognition in late life," Wengreen said. "However, we need more research before we can confidently say how much of these foods to include in your diet to experience some benefit. … "We found that older adults who were sedentary throughout the study had the lowest levels of cognitive function at the beginning and experienced the fastest rate of cognitive decline," Barnes said. "Cognitive decline also was faster in those whose physical activity levels consistently declined during the study period." According to the researchers, sedentary elders who began new aerobic exercise programs experienced improvements in cognitive function, especially the ability to process complex information quickly. "Sedentary individuals should be encouraged to engage in physical activity at least occasionally," Barnes said. "People who are currently active should be encouraged to maintain or increase their activity levels. … While the relationship of physical activity with cognitive performance as we age is a subject of considerable research, much less is known about how this relationship is impacted by the Alzheimer's risk gene Apolipoprotein E (APOE). The APOE gene comes in three types, or alleles, known as e2, e3, and e4. Each person gets one type of APOE from each parent, making the possible combinations: e2/e2, e2/e3, e2/e4, e3/e3, e3/e4, e4/e4. Having two copies of e4 conveys the highest risk for Alzheimer's; having one e4 also raises one's risk. E3 is the most common type. E2, though rare, is thought to be protective. … In their analysis, the researchers found that physical activity was associated with enhanced cognitive function, and that this relationship was differentially influenced by the person's APOE genotype: non-E4 carriers and people with one copy of E4 performed better than people with two copies of E4. After adjusting for age, ethnicity, severe chronic medical illness, lean body mass, and education, aerobic physical activity continued to show a statistically significant association with cognitive function in non-E4 carriers but not in people with E4 (any combination) "In our nationally representative sample, persons who reported higher levels of aerobic physical activity had better memory than those who reported no such activity. This was especially true in those people who didn't have the APOE-e4 Alzheimer's risk gene," Obisesan said. "Because physical activity is a low-cost, low-risk, readily available intervention, it may prove to be an important public health strategy to reduce or prevent memory loss and other symptoms of mental decline in the elderly. “
High-Impact Exercise Reduces Stroke Risk “Regular workouts are protective against ischemic stroke, say researchers. They suggest that the intensity of the activity is important and the effect is independent of the improvement exercise has on hypertension, diabetes, or dyslipidemia. "We believe that maintaining, and even initiating, moderate- to heavy-intensity activity, such as racket sports or swimming, is an important component of risk reduction strategies against ischemic stroke," said Joshua Willey, MD, from Columbia University in New York.”
Antioxidants Abound in Cereals, Popcorn, Whole-Grain Snacks “Whole grains are the main source of polyphenols in breakfast cereals, and since nearly all cereals contain at least some whole grains, it stands to reason that consumers should consider making cereals a regular part of their diet, said Vinson, adding that he received no food industry funding for his study. "Early researchers thought the fiber was the active ingredient for these benefits in whole grains -- the reason why they may reduce the risk of cancer and coronary heart disease," Vinson noted. "But recently, polyphenols emerged as potentially more important. Breakfast cereals, pasta, crackers and salty snacks constitute over 66 percent of whole grain intake in the U.S. diet," he added. "We found that, in fact, whole-grain products have comparable antioxidants per gram to fruits and vegetables," Vinson said. "This is the first study to examine total phenol antioxidants in breakfast cereals and snacks, whereas previous studies have measured free antioxidants in the products." Polyphenols occur naturally in plants and are the most abundant antioxidant. They have anti-inflammatory properties, and scientists believe they may reduce the risk of cardiovascular disease, cancer and other illnesses. Nutritionists have recommended regular consumption of green tea, red wine, fruits, nuts and a few other food categories for their antioxidant content. Vinson found that cereals containing whole-grain corn or oats contained the most polyphenols, roughly 0.2 percent by weight per box. Wheat-based cereals contained an average of 0.07 percent polyphenols, and rice cereals contained the lowest amount, at 0.05 percent. Raisin bran had the most polyphenols -- 3 percent by weight; however, Vinson attributed the concentration to the raisins -- like other dried fruits, a known rich source of antioxidants. Another high-ranking cereal was a wheat-based blend containing the polyphenol-rich spice cinnamon. Vinson declined to name the brands he tested, but he encouraged people to add nuts, raisins and various spices like cinnamon to their cereal to boost their polyphenol content. As for snacks, Vinson found that popcorn had the most polyphenols (2.6 percent), followed by whole-grain crackers (0.45 percent). Sadly, most processed tortilla chips -- Vinson's favorite -- contained negligible amounts of polyphenols.”
Antiproliferative effects of honey and of its polyphenols: a review. (J Biomed Biotechnol. 2009) “Honey has been used since long time both in medical and domestic needs, but only recently the antioxidant property of it came to limelight. The fact that antioxidants have several preventative effects against different diseases, such as cancer, coronary diseases, inflammatory disorders, neurological degeneration, and aging, led to search for food rich in antioxidants. Chemoprevention uses various dietary agents rich in phytochemicals which serve as antioxidants. With increasing demand for antioxidant supply in the food, honey had gained vitality since it is rich in phenolic compounds and other antioxidants like ascorbic acid, amino acids, and proteins. Some simple and polyphenols found in honey, namely, caffeic acid (CA), caffeic acid phenyl esters (CAPE), Chrysin (CR), Galangin (GA), Quercetin (QU), Kaempferol (KP), Acacetin (AC), Pinocembrin (PC), Pinobanksin (PB), and Apigenin (AP), have evolved as promising pharmacological agents in treatment of cancer. In this review, we reviewed the antiproliferative and molecular mechanisms of honey and above-mentioned polyphenols in various cancer cell lines.”
Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis (International Journal of Cardiology 2009) “Fish oil supplementation produces a clinically significant dose-dependent reduction of fasting blood TG but not total, HDL or LDL cholesterol in hyperlipidemic subjects.”
Cancer risk significantly lower for vegetarians “London: Vegetarian diets can help combat cancer, according to a new study by Cancer Research UK. Research published in the British Journal Of Cancer this month found those who adhere to a strict meat-free diet are 45 per cent less likely to develop certain forms of the disease. Scientists monitored 61,000 people over 12 years and found that vegetarians were 12 per cent less likely to develop cancer of all types than their meat-eating counterparts. And when it came to cancers of the blood - including leukaemia, myeloma and lymphoma - the vegetarians' risk was almost half that of meat-eaters. “
Chemicals Found In Fruit And Vegetables Offer Dementia Hope
Cognitive activities delay onset of memory decline in persons who develop dementia. (Neurology. 2009)
Curcumin May Prevent Clogged Arteries “The current study suggests curcumin may thwart the development of atherosclerosis, or clogged arteries, a key risk factor for heart attacks and strokes. Researchers in France fed 20 mice a diet supplemented with curcumin or a comparison diet not supplemented with curcumin. After 16 weeks, mice fed on the curcumin-based diet had a 26% reduction in fatty deposits in their arteries compared to mice on the comparison diet. In addition, curcumin appeared to alter the genetic signaling involved in plaque buildup at the molecular level.”
Cut back, way back, on sugar, says heart group
Dietary Fiber Is Linked to Lower Diabetes Risk
Diet High In Omega-3 Fatty Acids May Help Prevent A Leading Cause Of Blindness Among Elderly “A diet high in omega-3 fatty acids has been found to protect against a variety of diseases including atherosclerosis and Alzheimer's disease. Retrospective studies have suggested that diets high in fish oil or omega-3 fatty acids may also contribute to protection against AMD. A group led by Dr. Chi-Chao Chan at the National Eye Institute in Bethesda, MD examined the direct effect of omega-3 fatty acids on a mouse model of AMD. A diet with high levels of omega-3 fatty acids resulted in slower lesion progression, with improvement in some lesions. These mice had lower levels of inflammatory molecules and higher levels of anti-inflammatory molecules, which may explain this protective effect.”
Dieting Monkeys Offer Hope for Living Longer
Exercise after age 30 may curb breast cancer risk “"Preliminarily," Sprod said, "the take home message is that accumulating greater physical activity after the age of 30 may play a role in reducing the risk of developing breast cancer."“
Exercise Reduces Leakage through the Blood Brain Barrier “Results show how regular exercise may have yet another benefit -- delaying the formation of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Both diseases are connected with leakage through the blood-brain barrier.”
Exercising the mind could hold off dementia
Flaxseed Reduces Blood Lipids “Whole flaxseed and flaxseed lignans significantly reduce circulating total cholesterol and low-density lipoprotein (LDL) cholesterol levels, showing their greatest effect in postmenopausal women and individuals with high initial cholesterol concentrations, according to the results of a meta-analysis published in the August 2009 issue of the American Journal of Clinical Nutrition.”
Fruits, vegetables and the risk of cancer: a multisite case-control study in Uruguay.. (Asian Pac J Cancer Prev. 2009) “CONCLUSION: Our results provide some evidence that high intake of fruits and vegetables and particularly fruit may decrease the risk of cancer. However, because of the possibility that these findings could be due to residual confounding from intake of meat, alcohol drinking and tobacco smoking, further studies in populations with a large number of participants with low or no exposure to these potential confounding factors are warranted.”
Got Zinc? New Zinc Research Suggests Novel Therapeutic Targets “Specifically, scientists from Florida found that zinc not only supports healthy immune function, but increases activation of the cells (T cells) responsible for destroying viruses and bacteria.”
Green Tea Consumption and Mortality among Japanese Elderly People: The Prospective Shizuoka Elderly Cohort. (Ann Epidemiol. 2009) “CONCLUSIONS: Green tea consumption is associated with reduced mortality from all causes and CVD. This study also suggests that green tea could have protective effects against colorectal cancer.”
Green tea (Camellia sinensis) for the prevention of cancer. (Cochrane Database Syst Rev. 2009) “AUTHORS' CONCLUSIONS: There is insufficient and conflicting evidence to give any firm recommendations regarding green tea consumption for cancer prevention. The results of this review, including its trends of associations, need to be interpreted with caution and their generalisability is questionable, as the majority of included studies were carried out in Asia (n = 47) where the tea drinking culture is pronounced. Desirable green tea intake is 3 to 5 cups per day (up to 1200 ml/day), providing a minimum of 250 mg/day catechins. If not exceeding the daily recommended allowance, those who enjoy a cup of green tea should continue its consumption. Drinking green tea appears to be safe at moderate, regular and habitual use.”
Importance of Exercise and Physical Activity in Older Adults Reviewed “The 3 sections of the position stand review the structural and functional changes accompanying normal human aging, the degree to which exercise and physical activity can affect the aging process, and the benefits of both long-term exercise and physical activity and shorter-duration exercise programs on health and functional capacity. The reviewers conclude that no amount of physical activity can stop biological aging but that evidence to date affirms that by limiting the development and progression of chronic disease and disabling conditions, regular exercise can reduce the physiologic harms of an otherwise sedentary lifestyle and improve active life expectancy. Older adults who engage in regular exercise may also experience significant psychological and cognitive benefits. The position stand recommends that all older adults participate in regular physical activity and avoid an inactive lifestyle and that exercise prescription for older adults include aerobic, muscle strengthening, and flexibility exercises. “
Oily Fish Eaten Once a Week Associated With Lower Rates of HF, but No Benefits of More Frequent Intake “A new observational study in Sweden has found that eating oily fish once a week seems to protect middle-aged and older men against developing heart failure [1]. But eating it more often than that did not give a greater benefit; in fact, it returned the risk to the same level seen in those who never ate oily fish. Dr Emily B Levitan (Harvard Medical School, Boston, MA) and colleagues report their findings online April 21, 2009 in the European Heart Journal. Levitan told heartwire the apparent U-shaped relationship of oily fish with heart failure found "was unexpected. We showed you get the most bang for your buck at the beginning part of the curve," she noted. However, she said that although they did not see a benefit of eating oily fish twice a week in this particular study, "I think the totality of the evidence is better captured by the official recommendations." The AHA recommends eating fish, preferably oily fish, twice a week, she notes, and the Swedish National Food Administration advises consuming fish two to three times per week. … Levitan adds that the type of fish eaten is key. In Sweden, where her study was conducted, "the bulk of the population was eating herring, mackerel, or tuna once a week," she said. "In the US, we do eat salmon, but there's very little consumption of herring or mackerel, which are better sources of omega-3 fatty acids. Also, we eat a lot of tuna [in the US], and that is one of the less oily of the oily fish. "The bottom line is this study is another indication that a moderate intake of oily fish is probably helpful for cardiovascular health," she concluded. “
Strength Training Is Good for Seniors “A new review, which compiles data from more than 100 clinical trials, concludes that progressive resistance training can help older people in daily activities, such as climbing stairs and fixing dinner. … The review concluded that PRT produced a large improvement in muscle strength, a moderate to large improvement in doing simple activities such as getting up from a chair or climbing stairs, and a small but statistically significant improvement in doing complex daily activities, such as bathing or preparing a meal. After PRT, people had less pain from osteoarthritis.”
Vitamin D for cancer prevention: global perspective. (Ann Epidemiol. 2009)
Outgoing Nature Could Get You to 100 “They found that the offspring of centenarians were more extraverted than the published norms. That means "they are quite social, establish important friendships and view these friendships as 'safety nets,' " important sources of help when needed, Perls said. The offspring of centenarians scored lower than the norms on neuroticism, the study found. Perls said that translates into an ability to manage stress very well. Women in the study also scored high in agreeableness, a trait that might pave the way for friendships, Perls said. The men in the study were no higher in agreeableness than normal, and men and women scored average levels for openness and conscientiousness. As for the exact relationship between personality and longevity, "we are relying on scientific literature to understand exactly what it means," Perls said. For instance, he said, it makes sense that scoring lower in neuroticism -- and handling stress well -- would contribute to a longer life, because stress has been shown in scientific studies to be a risk factor for cardiovascular disease. Other research has found social ties to be important to an older person's health. "We really found that the offspring of centenarians, in their 70s and early 80s, are very much following in the footsteps of their parents," Perls said. "They have 60 percent reduced rates of heart disease, stroke and diabetes." “
Rethinking Daily Exercise: Less Regular, High-Intensity Intervals May Be Best Bet for Metabolic Syndrome “According to the Norwegian investigators who tested two different exercise regimens, high-intensity exercise actually reversed most of the risk factors associated with metabolic syndrome; after just 16 weeks of the exercise program, almost half the patients enrolled in this arm of the trial no longer had metabolic syndrome, without making any changes to their diets. Less impressive gains were seen with consistent, moderate exercise.”
Vegetarian Diets Can Help Prevent Chronic Diseases, American Dietetic Association Says “The American Dietetic Association has released an updated position paper on vegetarian diets that concludes such diets, if well-planned, are healthful and nutritious for adults, infants, children and adolescents and can help prevent and treat chronic diseases including heart disease, cancer, obesity and diabetes.”
What Is Exercise? The Benefits Of Exercise
Green tea: nature's defense against malignancies. (Crit Rev Food Sci Nutr. 2009)
Fish Oil Protects Against Diseases Like Parkinson's “ … findings showing that an omega three fatty acid in the diet protects brain cells by preventing the misfolding of a protein resulting from a gene mutation in neurodegenerative diseases like Parkinson's and Huntington's.”
Greater vegetable and fruit intake is associated with a lower risk of breast cancer among Chinese women. (Int J Cancer. 2009)
High Fruit and Vegetable Intake is Positively Correlated with Antioxidant Status and Cognitive Performance in Healthy Subjects. (J Alzheimers Dis. 2009) “Healthy subjects of any age with a high daily intake of fruits and vegetables have higher antioxidant levels, lower levels of biomarkers of oxidative stress, and better cognitive performance than healthy subjects of any age consuming low amounts of fruits and vegetables. Modification of nutritional habits aimed at increasing intake of fruits and vegetables should be encouraged to lower prevalence of cognitive impairment in later life.”
How Cranberry Products Prevent Urinary Tract Infections “Chemicals present in cranberries—and not the acidity of cranberry juice, as previously thought—prevent infection-causing bacteria from attaching to the cells that line the urinary tract, as documented in a report published in Journal of Medicinal Food. … Adhesion of E. coli bacteria to cells lining the urinary tract is the first step in the development of a UTI. Chemicals found in cranberry products called proanthocyanidins (PACs) prevent E. coli, which is the cause of about 85% of UTIs and 90% of cases of acute pyelonephritis, from adhering to these urinary tract epithelial cells by affecting the surface properties of the bacteria. … "Cranberries, one of only three species of fruits native to North America, has a long history of medicinal food use. Native Americans used the fruit for the treatment of bladder and kidney ailments hundreds of years ago.…““
An apple a day may hold colorectal cancer at bay: recent evidence from a case-control study. (Rev Environ Health. 2009) “Apples are a rich source of flavonoids and have the second highest level of antioxidant power among all fruits, with peels having a stronger antioxidant activity than apple flesh. A recent reanalysis of several case-control studies in Italy demonstrated a consistent inverse association between apple consumption and the risk of various cancers, and among them ofcolorectal cancer.”
Anatomy of health effects of Mediterranean diet: Greek EPIC prospective cohort study (BMJ 2009) “Conclusion The dominant components of the Mediterranean diet score as a predictor of lower mortality are moderate consumption of ethanol, low consumption of meat and meat products, and high consumption of vegetables, fruits and nuts, olive oil, and legumes. Minimal contributions were found for cereals and dairy products, possibly because they are heterogeneous categories of foods with differential health effects, and for fish and seafood, the intake of which is low in this population.”
Association between Plasma 25-Hydroxyvitamin D and Breast Cancer Risk (Cancer Prevention Research 2009) “In summary, these results add to a growing body of evidence that adequate vitamin D stores may prevent breast cancer development. Whereas circulating 25-OHD levels of >32 ng/mL are associated with normal bone mineral metabolism, our data suggest that the optimal level for breast cancer prevention is 40 ng/mL.”
Diet May Reduce Risk Of Prostate Cancer “The researchers found that a diet low in fat, high in vegetables and fruit, and avoiding high energy intake, excessive meat, and excessive dairy products and calcium intake may be helpful in preventing prostate cancer, and for patients diagnosed with prostate cancer. Specifically, consumption of tomatoes, cauliflower, broccoli, green tea, and vitamins including Vitamin E and selenium seemed to propose a decreased risk of prostate cancer. Consumption of highly processed or charcoaled meats, dairy products, and fats seemed to be correlated with prostate cancer.”
Walk Long, Slow and Often to Help the Heart “For people in cardiac rehabilitation who are overweight, longer but slower walks are better for losing weight and improving heart health than shorter, brisker walks, a new study has found. Frequent long, slow walks -- 45 minutes to 60 minutes a day at a moderate pace, five to six days a week -- were found to burn more calories, improve cardiac function, reduce weight and body fat. The standard regimen for cardiac rehabilitation involves walking, biking or rowing for 25 minutes to 40 minutes at brisk pace three times a week. "The benefits of weight loss in cardiac patients have not been all that clear," said Dr. Philip A. Ades, a professor of medicine and director of cardiac rehabilitation and prevention at the University of Vermont College of Medicine and the study's lead researcher. "And docs are usually pessimistic that their patients can accomplish weight loss." In fact, most cardiac rehabilitation programs have not been effective in weight loss, Ades said. "The reason people don't lose weight in cardiac rehab is they don't burn enough calories with their exercise," he said.“
What Is Salt? How Much Salt Should I Eat?
What Is The Atkins Diet? What Are The Benefits Of The Atkins Diet? “The thrust of the Atkins Nutritional Approach is to significantly reduce one's carbohydrate (carbs) intake. The craze for low carbs comes mainly from the popularity of the Atkins' books. The Atkins diet is a four-phase eating program, combined with vitamin and mineral supplements, as well as regular exercise. Dr. Atkins said there are crucial unrecognized factors in our eating habits which make us fat. The main factor that causes us to put on weight is our consumption of refined carbs, especially sugar, high-fructose corn syrup, and flour. When on the Atkins Diet, the dieter's body's metabolism switches from burning glucose as fuel to burning its own stored body fat - this switching is called ketosis. When our glucose levels are low our insulin levels are low. Ketosis kicks in when our insulin levels are low. In other words, when our glucose levels are low our bodies switch to using our own stores of fat as a source of energy. Our insulin levels, because of our low glucose levels, are low just before we eat. As soon as we eat our glucose levels rise, which triggers our insulin levels to rise. Refined carbohydrates are full of glucose which enters our blood rapidly. Other types of carbs, what we call "good carbs" do not have such a strong impact on blood glucose levels, compared to refined carbs. During ketosis, some of the fat (lipid) stores in fat cells are transferred to the blood (lipolysis). According to Dr. Atkins' New Diet Revolution, a diet which is low in carbs triggers a metabolic advantage - the body burns more calories than it would on other diets. During this metabolic advantage the body also gets rid of some unused calories. According to a study published in The Lancet such a metabolic advantage does not happen - saying that lower calorie consumption is the cause of the weight loss.”
What Is The Mediterranean Diet? What Are The Benefits Of The Mediterranean Diet? “What does the Mediterranean Diet include? • Lots of plant foods • Fresh fruit as dessert • High consumption of beans, nuts, cereals and seeds • Olive oil as the main source of dietary fat • Cheese and yogurt as the main dairy foods • Moderate amounts of fish and poultry • No more than about four eggs each week • Small amounts of red meat each week (compared to northern Europe) • Low to moderate amounts of wine • 25% to 35% of calorie intake consists of fat • Saturated fat makes up no more than 8% of calorie intake The Mediterranean diet is known to be low in saturated fat, high in monounsaturated fat, and high in dietary fiber.”
What Is The Zone Diet? What Are The Benefits Of The Zone Diet? “For the last few hundreds of thousands of years we have spent most of our time eating two food groups: • Lean protein • Natural carbohydrates, such as fruits and fiber rich vegetables Our genes are still those of the hunter-gatherer, rather than the farmer. Farming is a relatively new phenomenon, as far as our genes are concerned. In other words, our genes have not yet adapted to consuming farmed products. Although our genes are programmed to gather fruit and vegetables and catch the occasional prey, we are consuming huge quantities of very dense, highly processed carbohydrates, such as grains and products made from grains. Pasta, bread, corn flakes, bagels, etc. are generally made from highly processed carbohydrates. As we are not programmed to consume large amounts of processed carbohydrates, and we experience unpleasant biochemical reactions to that consumption. The consequences include weight gain, insulin fluctuations, diabetes, heart disease, and generally bad health. The Zone Diet takes into account our genetic makeup. With the Zone Diet, Dr. Sears says, we consume the fuel our bodies really need for optimum health.”
Which City Is America's Fittest?
Benefit Of Grapes May Be More Than Skin Deep: Lower Blood Pressure, Reduced Heart Damage “Heart cells, like other cells in the body, make an antioxidant protein called glutathione, which is one of our first defenders against damaging oxidative stress. High blood pressure causes oxidative stress in the heart and lowers the amount of protective glutathione. However, intake of grapes actually turned on glutathione-regulating genes in the heart and significantly elevated glutathione levels. This may explain why the hearts of grape-fed animals functioned better and had less damage.”
Cardiovascular Benefits Of Daily Exercise In School Children Are Evident Even After One Year “School children as young as 11 can benefit from a daily exercise programme in reducing their levels of several known risk factors for cardiovascular disease. An ongoing study, which began four years ago in the German city of Leipzig, shows already that children assigned to daily exercise lessons reduced their overall prevalence of obesity, improved their exercise capacity, increased their levels of HDL-cholesterol, and reduced their systolic blood pressure.”
Exercise moderates age-related atrophy of the medial temporal lobe. (Neurobiol Aging. 2009) “Higher levels of exercise engagement were related to larger superior frontal volumes. Most critically, exercise engagement selectively moderated age-related medial temporal lobe atrophy. Specifically, significant age-related atrophy was observed for older adults who engaged in low levels of exercise, but not for those who engaged in high levels of exercise. This novel finding extends support for the efficacy of exercise to the potential maintenance of medial temporal lobe integrity in older adults.”
Intensity of lifetime physical activity and breast cancer risk among Polish women. (J Sports Sci. 2009) “These findings show that a risk reduction can be achieved by vigorous-intensity activities or by longer-lasting activities of moderate-intensity.”
Kids Who Live Near Green Spaces Seem to Walk More “Living close to parks and other play areas may keep children more active and help combat the continued increase in childhood obesity, Canadian researchers report.”
Lifetime exercise may cut breast cancer death risk “Women who participate in recreational exercise and sports over their lifetime may be lowering their risk of death from breast cancer and breast cancer recurrence. Among 1,231 women with breast cancer who were followed for a minimum of 8.3 years, those who obtained about 4 hours or more of weekly moderate-intensity recreational activity over their lifetime had a 44 percent lower risk of death from breast cancer, report Dr. Christine Friedenreich and colleagues. “
Marathoners Go the Distance on Heart Health: Even walking half an hour a day can boost longevity, study finds “They found that men who ran two or more marathons per year were 41 percent less likely to suffer from high blood pressure, 32 percent less likely to have high cholesterol, and 87 percent less likely to have diabetes than non-marathoners. … Study author Paul Williams found that the benefits of running marathons were largely independent of total number of miles run per year by participants. This indicates that isolated distance running bouts in preparation for marathons may have helped decrease the risk of disease. Even runners who didn't enter marathons, but did include longer runs as part of their usual exercise routines, were less likely to have high blood pressure, high cholesterol or diabetes.”
Mediterranean Diet Helps Women Preserve Their Bone Mass, Study Suggests “A study from the Harokopio University of Athens (Greece) suggests that adherence to a dietary pattern close to the Mediterranean diet, with high consumption of fish and olive oil and low red meat intake, has a significant impact in women skeletal health.”
Meta-Analysis Supports Heart-Health Benefits From a Mediterranean Diet “Strong evidence supports the protective effect of a Mediterranean diet on risk of CHD, and overall diet pattern appears more important than individual foods [1]. These findings, from a review of close to 200 studies, are published in the April 13, 2009 issue of the Archives of Internal Medicine. "We found strong evidence that a 'Western' diet--which is high in processed meats, red meats, butter, eggs, refined grains, and high-fat dairy products--is associated with an increased risk of CAD, so we could say [to patients]: 'You should consume less of those types of foods and gravitate more toward a "prudent" diet or a Mediterranean diet, which are both high in fruits and vegetables, legumes, whole grains, and fish,' " senior author Dr Sonia Anand (McMaster University, Hamilton, ON) told heartwire. Although this message is not really new, what is new is the way that this review assessed the strength of the evidence, she noted. The study also found strong evidence of increased CHD risk from consuming trans-fatty acids and foods with a high glycemic index such as white potatoes, sugar, white rice, and white bread. … Concurring with the study authors, he noted: "Overall, the dietary pattern is what needs to be emphasized. It's not a matter of good foods and bad foods. It's what the overall quality of the diet is. The Western pattern is high in saturated fat, trans-fat, and cholesterol, whereas a Mediterranean diet and 'prudent' diet include more monounsaturated or polyunsaturated fats, and there is more fish consumption."”
Middle age 'key for exercising' “"Being active at any age helps control your weight, reduce blood pressure and cholesterol and will provide long term benefits for your heart health and general health."“
Multivitamins Might Prolong Life “Multivitamins may help women live longer by preventing parts of their DNA from shortening, a new study has found. Telomeres, or the end portion of chromosomes, protect chromosomes from damage. Because telomeres shorten slightly when cells divide, researchers speculated that preventing this shortening could protect new cells and thus reduce the effects of aging. "This study provides the first epidemiological evidence that multivitamin use is associated with longer leukocyte telomeres among women," said lead researcher Dr. Honglei Chen, head of the Aging & Neuroepidemiology Group at the U.S. National Institute of Environmental Health Sciences. "It is not yet clear if this association is causal." “
Omega-3 Fatty Acids Reduce Risk Of Advanced Prostate Cancer
Only Exercise Effective In Preventing Low-back Problems, Review Suggests “But a systematic review of the literature for high-quality scientific trials published in the February issue of The Spine Journal finds exercise in workplace and community settings effective in preventing new episodes of low-back problems. "Strong and consistent evidence finds many popular prevention methods to fail while exercise has a significant impact, both in terms of preventing symptoms and reducing back pain-related work loss," said Dr. Stanley J. Bigos, University of Washington professor emeritus of orthopaedic surgery and environmental health. … "Passive interventions such as lumbar belts and shoe inserts do not appear to work," Bigos said. "And eight trials found ergonomic interventions, of either reducing lifting, or back or ergonomic training sessions to be ineffective in preventing back problems." The new review does not, however, discredit popular ergonomic innovations, said Dr. John Holland, a co-author and UW clinical professor of environmental and occupational health sciences. "Ergonomic interventions may increase productivity, product quality, and work comfort. There are many reasons why such research should continue," said Holland.”
Polyphenols, oral health and disease: A review. (J Dent. 2009)
Prevention of insulin resistance by n-3 polyunsaturated fatty acids. (Curr Opin Clin Nutr Metab Care. 2009)
Science Suggests Access To Nature Is Essential To Human Health “Elderly adults tend to live longer if their homes are near a park or other green space, regardless of their social or economic status. College students do better on cognitive tests when their dorm windows view natural settings. Children with ADHD have fewer symptoms after outdoor activities in lush environments. Residents of public housing complexes report better family interactions when they live near trees.”
Source Of Major Health Benefits In Olive Oil Revealed “Heart disease is caused partly by reactive oxygen, including free radicals, acting on LDL or "bad" cholesterol and resulting in hardening of the arteries. Red blood cells are particularly susceptible to oxidative damage because they are the body's oxygen carriers. … DHPEA-EDA was the most effective and protected red blood cells even at low concentrations. The researchers say the study provides the first evidence that this compound is the major source of the health benefit associated with virgin olive oils, which contain increased levels of DHPEA-EDA compared to other oils. In virgin olive oils, DHPEA-EDA may make up as much as half the total antioxidant component of the oil.”
Sprints may be best for diabetes prevention “A few minutes of intense exercise a week is just as good as a half-hour of moderate physical activity a day for reducing a person's risk of developing type 2 diabetes -- and may actually be even more effective, new research hints. "It is possible to gain significant health benefits from only 7.5 minutes of exercise each week -- if that is all that you find the time to do," Dr. James A. Timmons of Heriot-Watt University in Edinburgh, one of the researchers on the study, told Reuters Health. "This is a dramatically different view from current thinking," he admitted. … Based on the findings, Timmons told Reuters Health, people should try for four to six 30-second bouts of intense exercise, such as cycling or running up stairs, twice a week. While this is appropriate for people 20 to 40 years old who are in good health but not fit, he added, people with diabetes or heart disease should gradually increase their activity under a doctor's supervision.”
Teenage Boys Who Eat Fish At Least Once A Week Achieve Higher Intelligence Scores “Eating fish once a week was enough to increase combined, verbal and visuospatial intelligence scores by an average of six per cent, while eating fish more than once a week increased them by just under 11 per cent.”
To Protect Yourself, Wash Those Germs Away
Vitamin D intake and breast cancer risk: a case–control study in Italy (Annals of Oncology 2009) “Conclusions: This study adds to the existing evidence that vitamin D intake in inversely associated with breast cancer risk.”
Vitamin D, a key milk nutrient, linked to better muscle power “Yet despite a potential upside of boosting vitamin D levels, Americans of all ages still fall short of their vitamin D needs. Even in this study with demonstrated muscle benefits, overall, the girls’ vitamin D levels were far less than ideal – a finding consistent with numerous studies indicating a resurgence in vitamin D deficiencies in adolescence. In fact, current deficiency levels prompted the American Academy of Pediatrics to double the vitamin D recommendations for children and teens to 400 IU daily. The Academy estimates that up to half of adolescents have low vitamin D levels.”
Want to get healthy? Exercise 7 minutes a week “Rigorous workouts lasting as little as three minutes may help prevent diabetes by helping control blood sugar, British researchers said on Wednesday. The findings published in the journal BioMed Central Endocrine Disorders suggest that people unable to meet government guidelines calling for moderate to vigorous exercise several hours per week can still benefit from exercise. "This is such a brief amount of exercise you can do it without breaking a sweat," said James Timmons, an exercise biologist at Heriot-Watt University in Edinburgh, who led the study. "You can make just as big as an effect doing this as you can by doing hours and hours of endurance training each week."”
8 Great "Whys" Seniors Should Exercise “ 1. Improve mood and relieve depression 2. Help prevent or delay many diseases and disabilities, including some types of cancer, heart disease, and diabetes 3. Improve health in the frail or those with diseases that accompany aging 4. Increase strength—carry groceries, climb stairs 5. Improve balance—prevent falls 6. Restore flexibility—speed recovery from injury 7. Build endurance—walk farther, dance longer 8. Improve quality of life “
Apple Juice Can Delay Onset Of Alzheimer's Disease, Study Suggests “In the most recent study Shea and his team demonstrated that mice receiving the human equivalent of 2 glasses of apple juice per day for 1 month produced less of a small protein fragment, called "beta-amyloid" that is responsible for forming the "senile plaques" that are commonly found in brains of individuals suffering from Alzheimer's disease. Dr. Shea commented that "These findings provide further evidence linking nutritional and genetic risk factors for age-related neurodegeneration and suggest that regular consumption of apple juice can not only help to keep one's mind functioning at its best, but may also be able to delay key aspects of Alzheimer's disease and augment therapeutic approaches."”
Aerobic fitness is associated with hippocampal volume in elderly humans. (Hippocampus. 2009) “Our results clearly indicate that higher levels of aerobic fitness are associated with increased hippocampal volume in older humans, which translates to better memory function.”
Broccoli May Help Protect Against Respiratory Conditions Like Asthma “Here's another reason to eat your broccoli: UCLA researchers report that a naturally occurring compound found in broccoli and other cruciferous vegetables may help protect against respiratory inflammation that causes conditions like asthma, allergic rhinitis and chronic obstructive pulmonary disease.”
Can Exercising Your Brain Prevent Memory Loss? “"This study is exciting because it demonstrates that aging does not need to be a passive process. By simply engaging in cognitive exercise, you can protect against future memory loss," said study author Yonas Geda, MD, MSc, a neuropsychiatrist at Mayo Clinic in Rochester, MN, and a member of the American Academy of Neurology. "Of course, the challenge with this type of research is that we are relying on past memories of the participants, therefore, we need to confirm these findings with additional research.”
Cruciferous Vegetable Consumption and Lung Cancer Risk: A Systematic Review (Cancer Epidemiol Biomarkers Prev 2009) “Conclusions: Epidemiologic evidence suggests that cruciferous vegetable intake may be weakly and inversely associated with lung cancer risk. Because of a gene-diet interaction, the strongest inverse association was among those with homozygous deletion for GSTM1 and GSTT1.”
D Gets An A “Still, the study authors said clinical trials must confirm their results before vitamin D is recommended to prevent colds and flu. Foods that contain vitamin D include milk, salmon, sardines, shrimp and eggs. But "10 minutes in the sun would far surpass your intake of vitamin D" compared with diet choices, Ginde said. It's nearly impossible for people living north of Atlanta to get enough vitamin D through sunlight year-round because of Earth's tilt. In the winter, northern dwellers should take supplements, and in the summer, some scientists recommend 20 minutes of sun per day -- without sunscreen.“
Eat Your Vegetables: Preschoolers Love Vegetables With Catchy Names Like 'X-Ray Vision Carrots' And 'Tomato Bursts' “Do you have a picky preschooler who's avoiding their vegetables? A new Cornell University study shows that giving vegetables catchy new names – like X-Ray Vision Carrots and Tomato Bursts – left preschoolers asking for more. … Although the study was conducted in pre-schools, the researchers believe the same naming tricks can work with children. "I've been using this with my kids," said researcher Collin Payne, "Whatever sparks their imagination seems to spark their appetite."“
Exercise boosts older women's quality of life “Even modest amounts of exercise can improve older women's quality of life, a new study suggests. Researchers found that among more than 400 overweight postmenopausal women, those who took up an exercise program for six months showed gains in their physical and mental well-being -- measured by factors such as daily energy levels, social life, emotional well-being and physical pain. The more the women exercised, the greater the improvements in quality of life, the researchers report in the Archives of Internal Medicine. It is often said that exercise can improve a person's energy, stress levels and overall sense of well-being, but now there is proof of that from a clinical trial, according to the researchers.”
Exercise Decreases the Risk of Metabolic Syndrome in Elderly Females. (Med Sci Sports Exerc. 2009)
Exercise Lowers Risk Of Colon Cancer “They found that people who exercised the most were 24 percent less likely to develop the disease than those who exercised the least.”
Higher dietary intake of long-chain omega-3 polyunsaturated fatty acids is inversely associated with depressive symptoms in women. (Nutrition. 2009) “CONCLUSION: Our findings suggest that dietary intakes of fish and long-chain omega-3 fatty acids may be inversely associated with chronic depressive symptoms in women.”
Less Food, More Thought (video)
Older Women Who Are More Physically Fit Have Better Cognitive Function “"Being sedentary is now considered a risk factor for stroke and dementia," says Poulin, a scientist in the Faculties of Medicine and Kinesiology at the University of Calgary. "This study proves for the first time that people who are fit have better blood flow to their brain. Our findings also show that better blood flow translates into improved cognition."”
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