Author: Sean Wells
As the largest generation in the history of the U.S. begins their collective
retirement, the so-called Graying of America continues. According to the 2010
U.S. Census, elderly Americans—those 65 years of age and older—increased by 15%
between 2000 and 2010; this is essentially one and a half times as fast as the
total U.S. population, which saw a 9.7% increase during this same decade.
The resulting anti-aging revolution has prompted the research, discovery and
development of various nutrient compounds to preserve body and mind. Among
these, flavonoids, found in plants, possess powerful antioxidant and
anti-inflammatory properties. Experts have come to believe that stress and
inflammation contribute to cognitive impairment and that increasing consumption
of flavonoids could mitigate the harmful effects.
Previous studies of the positive effects of flavonoids—particularly a subset
known as anthocyanidins—are limited to animal models or very small trials in
older persons. Thanks to a comprehensive research project known as the Nurses’ Health Study—a collaboration of
121,700 female, registered nurses between the ages of 30 and 55 who completed
health and lifestyle questionnaires beginning in 1976–there exists a study with
a few more numbers on its side.
Since 1980, participants were surveyed every four years regarding their
frequency of food consumption. Between 1995 and 2001, cognitive function was
measured in 16,010 subjects over the age of 70 at two year intervals—in the
present study, the women’s average age was 74.
Findings show that increased consumption of blueberries and strawberries
appeared to slow cognitive decline in this population. A greater intake of anthocyanidins and total flavonoids was also associated with
reduce cognitive degeneration. The authors caution that while they did control
for other health factors in the modeling, they cannot rule out the possibility
that the preserved cognition in those who ate more berries may be also
influenced by other lifestyle choices, such as exercising more.
“We provide the first epidemiologic evidence that berries may slow
progression of cognitive decline in elderly women,” notes Dr. Elizabeth Devore
with Brigham and Women’s Hospital at Harvard, who headed the study. “Our
findings have significant public health implications as increasing berry intake
is a fairly simple dietary modification to test cognition protection in older
adults.”
Friday, May 4, 2012
Energy Drinks Supercharge Tooth Decay
With a reported 30 to 50 percent of U.S. teens consuming energy drinks, and
as many as 62 percent consuming at least one sports drink per day, it is
important to educate parents and young adults about any potential side effects
associated with these drinks. One such side effect is tooth decay, brought on
not only by the sweetness present in some of these drinks, but by the chemical
constituents present in the sugar-free formulations.
A recent study found that an alarming increase in the consumption of sports and energy drinks, especially among adolescents, is causing irreversible damage to teeth—more specifically, that the high acidity levels in the drinks erode tooth enamel, the glossy outer layer of the tooth.
The researchers found that damage to enamel was evident after only five days of exposure to sports or energy drinks, although energy drinks showed a significantly greater potential to damage teeth than sports drinks. In fact, the authors found that energy drinks caused approximately twice as much damage to teeth as sports drinks.
Young adults consume these drinks assuming that they will improve their sports performance and energy levels and that they are ‘better’ for them than soda,” says Poonam Jain, BDS, MS, MPH, lead author of the study. “Most of these patients are shocked to learn that these drinks are essentially bathing their teeth with acid.”
Damage caused to tooth enamel is irreversible, and without the protection of enamel, teeth become overly sensitive, prone to cavities, and more likely to decay. Those looking for an energy boost may be advised to consider alternate sources.
A recent study found that an alarming increase in the consumption of sports and energy drinks, especially among adolescents, is causing irreversible damage to teeth—more specifically, that the high acidity levels in the drinks erode tooth enamel, the glossy outer layer of the tooth.
The researchers found that damage to enamel was evident after only five days of exposure to sports or energy drinks, although energy drinks showed a significantly greater potential to damage teeth than sports drinks. In fact, the authors found that energy drinks caused approximately twice as much damage to teeth as sports drinks.
Young adults consume these drinks assuming that they will improve their sports performance and energy levels and that they are ‘better’ for them than soda,” says Poonam Jain, BDS, MS, MPH, lead author of the study. “Most of these patients are shocked to learn that these drinks are essentially bathing their teeth with acid.”
Damage caused to tooth enamel is irreversible, and without the protection of enamel, teeth become overly sensitive, prone to cavities, and more likely to decay. Those looking for an energy boost may be advised to consider alternate sources.
Stress May Lead to Iron Deficiency In Expecting Mothers
Author: Sean Wells
Iron is a crucial component not only in the nutrition of adult women—whose RDA is set at 18 mg—but for their children. Iron is an important factor in the development of the major organ systems, especially the brain. Recent research indicates that newborns whose mothers are placed under chronic stress during the first trimester of pregnancy may be at greater risk for low iron status, which could lead to delays in physical and mental development.
This study, conducted by researchers from Ashkelon Academic College and Barzilai Medical Center in Israel and the University of Michigan, is the first in humans to suggest that maternal stress early in pregnancy presents another risk factor for low iron status in newborns. Led by Rinat Armony-Sivan, PhD, director of the psychology research laboratory at Ashkelon Academic College, the research team recruited pregnant women who were about to give birth at Barzilai Medical Center in southern Israel.
The first group of women lived in an area where more than 600 rocket attacks during the Gaza War known as the Oferet Yetzuka operation occurred during their first trimester of pregnancy. The control group lived in the same area, and was subject to the same stress factor, but became pregnant three to four months after the rocket attacks ended.
Members of each group were questioned briefly at the delivery room reception desk to determine whether they were healthy and without pregnancy complications. Eligible women were interviewed after delivery about their background and health during pregnancy, also completing questionnaires about depression, anxiety and stress level during pregnancy.
Serum iron concentrations from each child were measured as well, with results showing that the 63 babies whose mothers were in the stress group had significantly lower cord-blood ferritin concentrations than the 77 infants in the control group.
“Our findings indicate that infants whose mothers were stressed during pregnancy are a previously unrecognized risk group for iron deficiency,” Dr. Armony-Sivan said. “Pregnant women should be aware that their health, nutrition, stress level and state of mind will affect their baby’s health and well-being.”
Established risk factors for poor iron status in infants are maternal iron deficiency, diabetes, premature birth and low birthweight. In addition to investigating these, women who are expecting may be advised to reduce daily stress to a minimum, and carefully monitor iron intake.
Friday, April 27, 2012
Vitamin D Recommended For Speedy Recovery
By Justin Wiggins
A successful and speedy recovery is something we all hope to have after a serious surgery. Researchers have recently discovered low levels of vitamin D in a group of patients undergoing spinal surgery, which may delay their recovery.
Vitamin D helps calcium absorption and is needed for bone growth. Vitamin D deficiency can lead to osteomalacia, resulting in softer and weaker bones. Osteomalacia also interferes with new bone formation, which can be very problematic for someone undergoing spinal fusion surgery, where bones have to fuse together in order to span an internal gap.
Jacob M. Buchowski, MD and his team of researchers at Washington University School of Medicine in St. Louis recently completed a study of 313 patients who were undergoing spinal fusion surgery. Of this group, 44 percent were male and 56 percent were female; the average age of was 55. Analysis indicated that more than half had inadequate levels of vitamin D, including 25 percent who were severely deficient.
Low vitamin D levels are relatively common in older popultations–this is one of the reasons the RDA for adults over 70 is approximately 30 percent higher than the standard recommendation. In this study, however, it came as a surprise that the patients most likely to have inadequate levels of the bone-building vitamin were younger. “We rarely think about deficiency in younger patients,” Buchowski says. “More of the older patients in this study had a history of taking supplements, and as a result, they had less risk for vitamin D deficiency than younger patients.”
“Our findings suggest it may be worthwhile to screen surgery patients for vitamin D,” says Buchowski. He feels as if patients with insufficient levels of vitamin D could benefit from taking 50,000 international units of the vitamin once a week for eight weeks before a surgery. This extra boost in vitamin D may help facilitate recovery after spinal fusion surgery.
Based on the results of the survey, Buchowski and his colleagues are recommending that patients that are waiting to have a spinal fusion surgery take a vitamin D supplement prior to and following surgery. Along with all the other great benefits this vitamin has to offer, that may also be good advice for those of us who are hoping to avoid spinal fusion surgery–or any other kind.
A successful and speedy recovery is something we all hope to have after a serious surgery. Researchers have recently discovered low levels of vitamin D in a group of patients undergoing spinal surgery, which may delay their recovery.
Vitamin D helps calcium absorption and is needed for bone growth. Vitamin D deficiency can lead to osteomalacia, resulting in softer and weaker bones. Osteomalacia also interferes with new bone formation, which can be very problematic for someone undergoing spinal fusion surgery, where bones have to fuse together in order to span an internal gap.
Jacob M. Buchowski, MD and his team of researchers at Washington University School of Medicine in St. Louis recently completed a study of 313 patients who were undergoing spinal fusion surgery. Of this group, 44 percent were male and 56 percent were female; the average age of was 55. Analysis indicated that more than half had inadequate levels of vitamin D, including 25 percent who were severely deficient.
Low vitamin D levels are relatively common in older popultations–this is one of the reasons the RDA for adults over 70 is approximately 30 percent higher than the standard recommendation. In this study, however, it came as a surprise that the patients most likely to have inadequate levels of the bone-building vitamin were younger. “We rarely think about deficiency in younger patients,” Buchowski says. “More of the older patients in this study had a history of taking supplements, and as a result, they had less risk for vitamin D deficiency than younger patients.”
“Our findings suggest it may be worthwhile to screen surgery patients for vitamin D,” says Buchowski. He feels as if patients with insufficient levels of vitamin D could benefit from taking 50,000 international units of the vitamin once a week for eight weeks before a surgery. This extra boost in vitamin D may help facilitate recovery after spinal fusion surgery.
Based on the results of the survey, Buchowski and his colleagues are recommending that patients that are waiting to have a spinal fusion surgery take a vitamin D supplement prior to and following surgery. Along with all the other great benefits this vitamin has to offer, that may also be good advice for those of us who are hoping to avoid spinal fusion surgery–or any other kind.
Namaste A-Okay: 3 Surprising Ways Yoga Benefits You (Including Weight Loss!)
Yoga is invigoration in relaxation. Freedom in routine. Confidence through self control. Energy within and energy without.
—Ymber Delecto
The economy is a mess, the unemployment rate is at an all-time sustainable high, and people are feeling more insecure than ever. It's no surprise that the popularity of yoga is on the rise. Yes, this may be partly due to celebrity fads or the popularity of yoga pants and the resulting need to fit into them, but it may also be that people feel out of control in their outer worlds, so they're seeking the internal balance only a consistent yoga practice can bring. At any rate, this rise in popularity has researchers buzzing. Check out all the new research that supports you de-stressing on the mat.—Ymber Delecto
Brain building. Yogis and yoginis alike are pretty hot and happy-looking people. The gift of walking around with a smile on your face while looking sexy in your hard tails is enough to win the attention of almost anyone. But it turns out yoga can help your brain as well. Researchers from Boston University, New York Medical College, and Columbia report that certain imbalances in the brain occur when a person suffers from depression or stress-related conditions. These imbalances include low activity of gamma amino-butyric acid (GABA), an issue linked to epilepsy, chronic pain, depression, anxiety, and PTSD. The researchers found that yoga increases the activity of GABA, which in turn significantly improves symptoms. They suggest that, "This has far-reaching implications for the integration of yoga-based practices in the treatment of a broad array of disorders exacerbated by stress." In other words, you can treat depression while getting in shape at the same time.
In January 2012, a study published in The Journal of Behavioral Health Services and Research reported that yoga seemed protective/preventive for secondary school students when it came to controlling anger and feeling fatigue. Students were randomly assigned to one of two groups. The first did 11 weeks of physical activity and the second did 11 weeks of yoga. They found that the adolescents in the yoga group revealed "statistically significant differences over time relative to controls on measures of anger control and fatigue/inertia." The results, according to researchers, "suggest that implementation of yoga is acceptable and feasible in a secondary school setting and has the potential of playing a protective or preventive role in maintaining mental health."
Smart cars. Smart water. Looks like yoga may join them as the Smart workout.Fighting fat. The average person is likely to practice yoga to increase flexibility, improve balance, relieve stress, and reduce pain. But did you know yoga can also help you lose weight? Yoga may not burn as many calories as cardio, but it does influence your mind to help you lose and maintain a healthy weight.
Researchers from the Fred Hutchinson Cancer Research Center in Seattle conducted a 15,550-person public health study measuring physical activity, including yoga and weight change. Those who practiced yoga for 4 years showed a 3-lb. lower weight gain among normal-weight participants (BMI of less than 25) and an 18.5-lb. lower weight gain among overweight subjects.
In 2011, researchers from The Alfred Hospital, Melbourne, Victoria, Australia, integrated yoga into eating disorder programs and weight management for obesity, at which point a small, randomized study of yoga for obese women was conducted. The subjects who practiced yoga for 16 weeks showed an impressive decrease in body weight, body fat percentage, BMI, waist circumference, and visceral fat area in comparison to those who didn't.
Still not convinced? Researchers in Australia gathered data from 20 personal journals to examine the experience of a 12-week yoga treatment program for binge eating among a sample of 25 women who were obese. They noticed a positive shift experienced by the women during the program. "Specifically, women perceived an overall reduction in the quantity of food they consumed, decreased eating speed, and an improvement in food choices throughout the program." The women were able to establish a healthy reconnection with food, demonstrate self-empowerment, and in turn lose weight.
Yoga literally changed these ladies' relationship to food. Maybe it can do the same for you.Conquering chronic pain. Therapeutic yoga is beginning to rise in popularity for many health conditions, particularly for chronic pain sufferers. It attacks the problem on many levels by preventing, reducing, or alleviating structural, physiological, emotional, and spiritual pain, suffering, or limitations. Furthermore, people who suffer from chronic pain may find they are better able to relax easier, think clearer, and get healthier.
At the West Virginia University School of Medicine, researchers found that people who suffered from chronic lower back pain had significant reductions in pain intensity, functional disability, and pain medication usage after practicing 3 months of Iyengar yoga therapy.
In another study, researchers from Oregon Health and Science University evaluated the success rate of a program derived from Kripalu yoga for female fibromyalgia patients. They found that the yoga group (as compared to the control group who did not practice yoga) showed incredible improvements regarding their fibromyalgia symptoms. The same researchers conducted a similar study with patients suffering from menopausal symptoms due to recovering from breast cancer. They found that post-treatment, women who received the yoga program showed significant improvements. At a 3-month follow-up, the subjects maintained their level of improvement.
Lastly, researchers at Uludag University in Turkey found that, "A simplified yoga-based rehabilitation program is a complementary, safe and effective clinical treatment modality in patients with end-stage renal disease." They found that a 12-week intervention significantly improved pain, fatigue, sleep disturbance, and grip strength. If yoga can help with situations as serious as these, imagine what it can do for your daily aches and pains.
Sunday, April 22, 2012
Soda and Stroke Risk
Author: Sean Wells
Sugar-sweetened beverage consumption has increased in the United States over the past three decades, and its impact on our health has risen in response. Past research has linked regular consumption with weight gain and diabetes, along with high blood pressure and coronary artery disease. Now a study has found another unfavorable link: consumption of soda appears to increase the risk of stroke.
The research correlated soda consumption along with the occurrence of stroke in a total sampling of 127,456 individuals—consisting of 43,371 men who participated in the Health Professionals Follow-Up Study between 1986 and 2008 and 84,085 women who participated in the Nurses’ Health Study between 1980 and 2008. During that time a total of 2,938 strokes were documented in women while 1,416 strokes were documented in men.
In a direct comparison with one serving of soda—interestingly, this was the case with both regular and diet soda—one serving of decaffeinated coffee was associated with a 10 percent lower risk of stroke, while regular coffee was associated with a 9 percent decrease in risk.
It is unclear precisely why diet soda might pose any such risk, and some researchers are of the opinion that this is a coincidental relationship branching off from some deeper cause. In the case of sweetened soda, it is well-known that excess sugar load can lead to rapid increases in blood glucose and insulin. Over time, glucose intolerance, insulin resistance, and inflammation result. These physiologic changes influence atherosclerosis, the accumulation of arterial plaque and coronary thrombosis — all of which are risk factors for stroke.
In comparison, coffee contains chlorogenic acids, lignans and magnesium, all of which act as antioxidants. These unique compounds are known to be anti-inflammatory, which correspondingly may help to reduce stroke risk.
“Soda remains the largest source of added sugar in the diet,” said Adam Bernstein, MD, ScD, study author and Research Director at Cleveland Clinic’s Wellness Institute. “What we’re beginning to understand is that regular intake of these beverages sets off a chain reaction in the body that can potentially lead to many diseases — including stroke.”
In a direct comparison with one serving of soda—interestingly, this was the case with both regular and diet soda—one serving of decaffeinated coffee was associated with a 10 percent lower risk of stroke, while regular coffee was associated with a 9 percent decrease in risk.
It is unclear precisely why diet soda might pose any such risk, and some researchers are of the opinion that this is a coincidental relationship branching off from some deeper cause. In the case of sweetened soda, it is well-known that excess sugar load can lead to rapid increases in blood glucose and insulin. Over time, glucose intolerance, insulin resistance, and inflammation result. These physiologic changes influence atherosclerosis, the accumulation of arterial plaque and coronary thrombosis — all of which are risk factors for stroke.
In comparison, coffee contains chlorogenic acids, lignans and magnesium, all of which act as antioxidants. These unique compounds are known to be anti-inflammatory, which correspondingly may help to reduce stroke risk.
“Soda remains the largest source of added sugar in the diet,” said Adam Bernstein, MD, ScD, study author and Research Director at Cleveland Clinic’s Wellness Institute. “What we’re beginning to understand is that regular intake of these beverages sets off a chain reaction in the body that can potentially lead to many diseases — including stroke.”
Saturday, April 21, 2012
11 Ways to Cheat Veganism
by Matt Wallace elephantjournal.com
As any cook knows, making a meal without things like butter, eggs, cream and other kitchen essentials is torture. Add a lack of umami to the equation (the savory flavor often provided by meat) and even a seasoned chef would throw in the towel.
To ease the pains of an animal-free diet, I have gathered together some of my favorite vegan-friendly cure-alls for the health conscious culinaire. These eleven items will make your life easier, your meals tastier, and your non-vegan guests happier while keeping your conscience crystal clear.
2. Butter-less Butter. As a former French-trained chef, butter was my Holy Grail. I had to find a replacement. There are many non-dairy butter alternatives out there, but I prefer to stay away from soy spreads. Coconut butters, pea protein spreads, and various oil spreads are wonderful substitutes that provide authentic flavor without the negative claims surrounding soy.
3. Vegan Cream. Equally important as butter, cream certainly holds its place in my culinary arsenal. Dairy-free creamers come in soy, almond, coconut and hemp varieties. They carry a bit of sweetness, but work perfectly in any recipe. To find a exact substitute for dairy creamers, look for the word “unsweetened”.
6. Vegan yogurt. When I don’t have time to eat a solid breakfast, I eat yogurt. Finding non-soy based, dairy-free and edible yogurt was challenging, but after many yogurt-less months, I was introduced to Amande. This almond-milk cultured yogurt has an incredible texture with a variety of actual fruit flavors. Also an awesome smoothie addition.
7. Shiitake mushrooms. So it doesn’t take a genius to understand that mushrooms are inherently vegan, but it does take a chef to tell you that shiitake mushrooms will reintroduce the beloved umami flavor that has been missing since you gave up meat. Whether sautéed, boiled, or eaten raw these fantastic fungi will save you savorless meals. Season with a dash of salt to intensify the flavor.
8. Seaweed. I guess the politically correct term would be sea vegetables, but in either case, the classic dried, crunchy seaweed sold in a variety of forms will also bring not only an umami flavor, but also the essential B12 (a vitamin vegans often lack, responsible for low energy and fatigue). Toss chopped up seaweed into boiling water, in steaming rice or as garnish for salads and entrees.
9. Tempeh. I make it my prerogative to stay away from soy. With all the bad hype and hoopla, I figure it’s best to just steer clear of the bean. But in my research, ancient cultures (Chinese and Japanese) found that soy was rendered edible and safe once it had undergone fermentation. This discovery gave rise to soy sauce, miso and tempeh. Tempeh is an excellent meat alternative that provides yielding texture that will take on whatever seasoning you use. It can even be marinated. You can also find varieties of tempeh that are grain and vegetable based.
10. Seitan. Pronounced, “say-tin”, this wheat based meat alternative is well-known in the vegan community. Its firm texture and ability to take on flavor creates a high demand in vegan cookery. What separates it from tempeh is its softer, moister complexion, giving it increased gastronomic versatility. It can be used in stews, served as is, shredded, sautéed or even baked.
11. Egg replacement. After turning vegan, I realized everything has egg in it. All desserts, batters, pastries, cookies, cupcakes, cakes, croissants, cinnamon buns—basically everything that made the world go round—was suddenly off limits. My sweet tooth was devasted. That was until I found egg replacements. You can opt for Ener-G egg replacer (free of soy) or you can use natural egg replacements like applesauce, bananas, avocados, flax seeds and water, agar powder or tapioca starch. These alternatives add a unique depth in flavor and softness in texture.
Some items that didn’t quite make the cut were vegan cream cheese, vegan ice cream, agave and other sweeteners, and tofu.
Deciding to go vegan can be a pretty tough transition, but with these crafty pointers, your animal-loving self can cheat the ism.
Choosing to bow out from the gastronomic, animal-eating world is never an easy decision. Whether it is for spirituality, saving the animals—and their teats—or just experiencing something new, getting used to eating like a vegan can be a challenging task.As any cook knows, making a meal without things like butter, eggs, cream and other kitchen essentials is torture. Add a lack of umami to the equation (the savory flavor often provided by meat) and even a seasoned chef would throw in the towel.
To ease the pains of an animal-free diet, I have gathered together some of my favorite vegan-friendly cure-alls for the health conscious culinaire. These eleven items will make your life easier, your meals tastier, and your non-vegan guests happier while keeping your conscience crystal clear.
If you’re thinking about becoming a vegan, stock your kitchen with these items.
1. Almond Milk. I drink at least a couple glasses of this slightly sweet dairy alternative daily. The consistency of (refrigerated) almond milk is much like the feel of regular milk but without the added hormones and vaccinations. It carries a barely noticeable nutty flavor and is worth every drop of left over cereal goodness. It can be used as a substitute for shakes, smoothies, and batters as well as a béchamel base.2. Butter-less Butter. As a former French-trained chef, butter was my Holy Grail. I had to find a replacement. There are many non-dairy butter alternatives out there, but I prefer to stay away from soy spreads. Coconut butters, pea protein spreads, and various oil spreads are wonderful substitutes that provide authentic flavor without the negative claims surrounding soy.
Photo: Matt Wallace
Photo: Matt Wallace
4. Veganaise. I don’t suggest eating this stuff by itself, but it works miracles in dressing up salads and sandwiches. For the experimental chef, this fake-mayo can create all sorts of cold-mixed condiments used to spice up any dish. One of my favorites is a tangy wasabi lemon ginger combo that I basically put on everything.
5. Vegan Cheese. One of the most painful sacrifices I have ever made was giving up cheese. I was a connoisseur. So naturally, it took me a while to find an acceptable replacement. But my prayers were answered the day I found Daiya. And although it only comes in 3 flavors, it behaves like, tastes like, and melts like cheese. It is made from tapioca root, but includes other oils and arrowroot. It is soy- and hydrogenated oil-free.
Photo: Matt Wallace
Photo: VanRobin
8. Seaweed. I guess the politically correct term would be sea vegetables, but in either case, the classic dried, crunchy seaweed sold in a variety of forms will also bring not only an umami flavor, but also the essential B12 (a vitamin vegans often lack, responsible for low energy and fatigue). Toss chopped up seaweed into boiling water, in steaming rice or as garnish for salads and entrees.
Photo: ma.co
Photo: utis
11. Egg replacement. After turning vegan, I realized everything has egg in it. All desserts, batters, pastries, cookies, cupcakes, cakes, croissants, cinnamon buns—basically everything that made the world go round—was suddenly off limits. My sweet tooth was devasted. That was until I found egg replacements. You can opt for Ener-G egg replacer (free of soy) or you can use natural egg replacements like applesauce, bananas, avocados, flax seeds and water, agar powder or tapioca starch. These alternatives add a unique depth in flavor and softness in texture.
Some items that didn’t quite make the cut were vegan cream cheese, vegan ice cream, agave and other sweeteners, and tofu.
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