Statin Effects in Women Versus Men

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Complete report

Objectives: The aim of this study was to evaluate the effect of statins in decreasing cardiovascular events in women and men.

Background: Published data reviews have suggested that statins might not be as effective in women as in men in decreasing cardiovascular events.

Methods: Published data searches and contacts with investigators identified 18 randomized clinical trials of statins with sex-specific outcomes (N = 141,235, 40,275 women, 21,468 cardiovascular events). Odds ratios (ORs) and 95% confidence intervals (CIs) for cardiovascular events were calculated for women and men separately with random effects meta-analyses.

Results: The cardiovascular event rate was lower among those randomized to statin intervention than in those randomized to control (low-dose statin in 4 studies, placebo in 11 studies, usual care in 3 studies). The benefit of statins was statistically significant in both sexes, regardless of the type of control, baseline risk, or type of endpoint and in both primary and secondary prevention. All-cause mortality was also lower with statin therapy both in women and men without significant interaction by sex.

Conclusions: Statin therapy is associated with significant decreases in cardiovascular events and in all-cause mortality in women and men. Statin therapy should be used in appropriate patients without regard to sex.

Chocolate Consumption Reduces Risk of Stroke in Women

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Complete report

Ample evidence indicates that chocolate may have beneficial effects on the cardiovascular system. Chocolate consumption has been shown to reduce systolic and diastolic blood pressure in short-term randomized feeding trials (1), and has been demonstrated to improve endothelial and platelet function and to ameliorate insulin resistance (2). Moreover, flavonoids in chocolate possess strong antioxidant activity and can suppress oxidation of low-density lipoprotein cholesterol (3).

In the autumn of 1997, 39,227 women completed a questionnaire that included approximately 350 items concerning diet and other lifestyle factors (4). We excluded women with a missing national identification number, those with implausible values for total energy intake, and those with a history of cancer, stroke, coronary heart disease, or diabetes mellitus before baseline. That left 33,372 women, age 49 to 83 years, for analysis. The study was approved by the Ethical Review Board at the Karolinska Institutet (Stockholm, Sweden). Chocolate consumption was assessed using a self-administered food-frequency questionnaire. Women were asked to indicate how often on average they had consumed chocolate and 95 other foods during the previous year. There were 8 pre-defined consumption categories ranging from never to ≥3 times a day. In the 1990s, approximately 90% of chocolate consumption in Sweden was milk chocolate, containing approximately 30% cocoa solids (5).

Our findings are broadly consistent with those from previous smaller studies, which observed either a statistically significant (136 stroke cases) (6) or a nonsignificant (111 or 469 stroke cases) (5,7) inverse association between chocolate consumption and total stroke. In the present study, only women in the highest quartile of chocolate consumption (median 66.5 g/week) had a significantly reduced risk of stroke, suggesting that higher intakes are necessary for a potential protective effect. The reason for the stronger association observed for hemorrhagic stroke than for cerebral infarction is unclear.

In summary, results from this cohort of women suggest that a high chocolate consumption is associated with a lower risk of stroke.

Are diet soft drinks bad for you?

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New study finds potential link between daily consumption of diet soft drinks and risk of vascular events

Individuals who drink diet soft drinks on a daily basis may be at increased risk of suffering vascular events such as stroke, heart attack, and vascular death. This is according to a new study by Hannah Gardener and her colleagues from the University of Miami Miller School of Medicine and at Columbia University Medical Center. However, in contrast, they found that regular soft drink consumption and a more moderate intake of diet soft drinks do not appear to be linked to a higher risk of vascular events. The research¹ appears online in the Journal of General Internal Medicine², published by Springer.

In the current climate of escalating obesity rates, 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.

Gardener and team examined the relationship between both diet and regular soft drink consumption and risk of stroke, myocardial infarction (or heart attack), and vascular death. Data were analyzed from 2,564 participants in the NIH-funded Northern Manhattan Study, which was designed to determine stroke incidence, risk factors and prognosis in a multi-ethnic urban population. The researchers looked at how often individuals drank soft drinks - diet and regular - and the number of vascular events that occurred over a ten-year period.

They found that those who drank diet soft drinks daily were 43 percent more likely to have suffered a vascular event than those who drank none, after taking into account pre-existing vascular conditions such as metabolic syndrome, diabetes and high blood pressure. Light diet soft drink users, i.e. those who drank between one a month and six a week, and those who chose regular soft drinks were not more likely to suffer vascular events.

Gardener concludes: "Our results suggest a potential association between daily diet soft drink consumption and vascular outcomes. However, the mechanisms by which soft drinks may affect vascular events are unclear. There is a need for further research before any conclusions can be drawn regarding the potential health consequences of diet soft drink consumption."

References
1. Gardener H et al (2012). Diet soft drink consumption is associated with an increased risk of vascular events in the Northern Manhattan Study. Journal of General Internal Medicine. DOI 10.1007/s11606-011-1968-2
2. The Journal of General Internal Medicine is the official journal of the Society of General Internal Medicine.

Consuming fish during pregnancy improves offspring’s cognitive development and prosocial conduct

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Can pregnant women improve their progeny’s intelligence by eating fish? A study recently submitted to the American Journal of Clinical Nutrition and coordinated by the University of Granada professor Cristina Campoy Folgoso revealed that infants born to mothers who consumed more fish during pregnancy score higher in verbal intelligence and fine motor skill tests, and present an increased prosocial behavior.

This study was conducted within the framework of the NUTRIMENTHE project (“Effect of diet on offspring’s cognitive development”), which received funding of 5.9 million Euros from the European 7th Framework Programme (7PM). This study was coordinated by the University of Granada professor Cristina Campoy Folgoso.Fish oil is the primary source of long-chain Omega-3 fatty acids as docosahexaenoic acid (DHA), the main component of brain cell membranes. The European Commission has confirmed and supports the healthy effects of DHA as “it contributes to the normal development of the brain and eye of the fetus and breastfed infants”.

Effects of Fish Intake

The NUTRIMENTHE project is focused on the effects that genetic variants and maternal fish intake have on the offspring’s intellectual capacity. The researchers mainly focused on polymorphisms in the fatty acid desaturase (FADS) gene cluster that encodes the delta-5 and delta-6 desaturase enzymes involved in the synthesis of long-chain fatty acids of the series omega-3 and omega-6.

The researchers collected blood samples from 2 000 women at 20 gestational weeks and from the umbilical cord of the infant at birth, and analyzed concentrations of long-chain fatty acids of the series omega-3 and omega-6. Then, they determined the genotype of 18 polymorphisms in the FADS gene cluster. The aim of this study was to assess the effects of maternal fish intake -as a source of Omega-3 and Omega-6 fatty acids- on fetal development, and to determine how the different genotypes affect long-chain fatty acid concentrations in the fetus.

Dr. Pauline Emmett (University of Bristol), Dr. Eva Lattka (Helmholtz Zentrum München, the German Research Center for Environmental Health) and their research teams have determined how FADS gene cluster polymorphisms affect long-chain polyunsaturated fatty acid concentrations in women during pregnancy.

Maternal Genotypes

According to the researchers, fatty acid concentrations in umbilical cord blood depend on maternal and offspring genotypes. Accordingly, maternal genotypes are mainly related with omega-6 fatty acid precursors, and offspring genotypes are related with the more highly elongated fatty acids of the omega-6 series. The study also revealed that concentrations of docosahexaenoic acid (DHA) of the Omega-3 series -main component of brain cell membranes- depend on maternal and offspring genotypes. Dr Lattka states that “the fetal contribution of long-chain polyunsaturated fatty acids of the omega-6 series is more relevant than expected; fetal DHA concentrations depend on maternal and fetal metabolism”, and concludes that “the amount of DHA transmitted to the fetus through the placenta might be crucial for fetal development”.

In a previous study, this research team proved that fish intake during pregnancy is correlated with the IQ in 8-year old children. But, what causes that effect? The study revealed that fish intake is correlated with maternal blood DHA concentrations. However, it has not been clarified whether maternal DHA concentrations are directly correlated with the offspring’s IQ. The NUTRIMENTHE project –which is expected to conclude in 2013- is aimed at elucidating this question.

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A glass of milk a day could benefit your brain

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New research finds milk drinkers scored better on memory and brain function tests

Pouring at least one glass of milk each day could not only boost your intake of much-needed key nutrients, but it could also positively impact your brain and mental performance, according to a recent study in the International Dairy Journal.1 Researchers found that adults with higher intakes of milk and milk products scored significantly higher on memory and other brain function tests than those who drank little to no milk. Milk drinkers were five times less likely to "fail" the test, compared to non milk drinkers.

Researchers at the University of Maine put more than 900 men and women ages 23 to 98 through a series of brain tests – including visual-spatial, verbal and working memory tests – and tracked the milk consumption habits of the participants. In the series of eight different measures of mental performance, regardless of age and through all tests, those who drank at least one glass of milk each day had an advantage. The highest scores for all eight outcomes were observed for those with the highest intakes of milk and milk products compared to those with low and infrequent milk intakes. The benefits persisted even after controlling for other factors that can affect brain health, including cardiovascular health and other lifestyle and diet factors. In fact, milk drinkers tended to have healthier diets overall, but there was something about milk intake specifically that offered the brain health advantage, according to the researchers.

In addition to the many established health benefits of milk from bone health to cardiovascular health, the potential to stave off mental decline may represent a novel benefit with great potential to impact the aging population. While more research is needed, the scientists suggest some of milk's nutrients may have a direct effect on brain function and that "easily implemented lifestyle changes that individuals can make present an opportunity to slow or prevent neuropsychological dysfunction."

New and emerging brain health benefits are just one more reason to start each day with lowfat or fat free milk. Whether in a latte, in a smoothie, on your favorite cereal, or straight from the glass, milk at breakfast can be a key part of a healthy breakfast that help sets you up for a successful day. The 2010 Dietary Guidelines for Americans recommend three glasses of lowfat or fat free milk daily for adults and each 8-ounce glass contains nine essential nutrients Americans need, including calcium and vitamin D.

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Alcohol consumption and risk of colon cancer

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A study based on more than 87,000 women and 47,000 men in the Nurses' Health Study and the Health Professionals Follow-up Study, looks at whether there is a link between colon cancer and alcohol, and if so at what level of consumption, and the importance of a family history of the disease. A total of 1,801 cases of colon cancer were diagnosed during follow-up from 1980 onwards.

The authors results found that subjects with a family history, whose average alcohol intake was 30 or more grams per day (about 2 ½ typical drinks by US standards or 4 UK units) had an increase in their risk of colon cancer. Those at greatest risk also ate the most red meat, smoked the most, and had the lowest intake of folate (suggesting they ate fewer green vegetables and cereals. Hence, these people have the most unhealthy lifestyles in general of the populations studied. There was not a significant association between alcohol consumption and colon cancer among subjects without a positive family history in this study.

Forum reviewers were concerned that the pattern of drinking (regularly or binge drinking) was not assessed, and that there was not a consistent increase in risk of cancer with greater alcohol intake found. Further, adequate folate intake was found to lower risk, with the highest risk for subjects with a positive family history of colon cancer, low levels of folate, and in the highest category of alcohol consumption, indicating the importance of other lifestyle facts such as a healthy diet.

The present study provides some support for an association between higher levels of alcohol intake and the risk of colon cancer among subjects with a positive family history of such cancer. It should be noted that there have been changes in the guidelines for screening for colon cancer (by endoscopy, with removal of pre-malignant tumours) and other preventive measures for people with a positive family history of colon cancer, making it hard to draw conclusions on data for colon cancer that is 30 years old. The new recommendation for screening frequency and age at initiation of screening are so different now. At least some of these cases would probably have been prevented if managed according to current guidelines. Such measures could modify the effects of all risk factors for colon cancer in future analyses.

Alcohol and your heart: Friend or foe?

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A meta-analysis done by the Centre for Addiction and Mental Health (CAMH) into the relationship between alcohol consumption and heart disease provides new insight into the long-held belief that drinking a glass of red wine a day can help protect against heart disease.

"It's complicated," says Dr. Juergen Rehm, director of social and epidemiological research at CAMH. Dr. Rehm's paper, co-authored by Michael Roerecke, was recently published in the journal Addiction. "While a cardioprotective association between alcohol use and ischaemic heart disease exists, it cannot be assumed for all drinkers, even at low levels of intake," says Dr. Rehm.

Ischaemic heart disease is a common cause of illness and death in the Western world. Symptoms are angina, heart pain, and heart failure. Based on 44 studies, the analyses used 38,627 ischaemic heart disease events (including deaths) among 957,684 people.

"We see substantial variation across studies, in particular for an average consumption of one to two drinks a day," says Dr. Rehm. The protective association may vary by gender, drinking patterns, and the specific health effects of interest. Differential risk curves were found by sex, with higher risk for morbidity and mortality in women.

Moreover, for any particular individual, the relationship between alcohol consumption and ischemic heart disease should not be isolated from other disease outcomes. Even at low levels, alcohol intake can have a detrimental effect on many other disease outcomes, including on several cancers.

"Even one drink a day increases risk of breast cancer, for example," says Dr. Rehm. "However, with as little as one drink a day, the net effect on mortality is still beneficial. After this, the net risk increases with every drink."

"If someone binge drinks even once a month, any health benefits from light to moderate drinking disappear." Binge drinking is defined more than four drinks on one occasion for women, and more than five for men.

Given the complex, potentially beneficial or detrimental effects of alcohol on ischaemic heart disease in addition to the detrimental effects on other disease categories, any advice by physicians on individual drinking has to take the individual risk constellation (such as familial predisposition for certain diseases and behavior with respect to other risk factors) into consideration.

"More evidence on the overall benefit-risk ratio of average alcohol consumption in relation to ischaemic heart disease and other diseases is needed in order to inform the general public or physicians about safe or low-risk drinking levels," the study concludes. "Findings from this study support current low-risk drinking guidelines, if these recognize lower drinking limits for women."

Grape seed extract kills head and neck cancer cells, leaves healthy cells unharmed

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Nearly 12,000 people will die of head and neck cancer in the United States this year and worldwide cases will exceed half a million.

A study published this week in the journal Carcinogenesis shows that in both cell lines and mouse models, grape seed extract (GSE) kills head and neck squamous cell carcinoma cells, while leaving healthy cells unharmed.

“It’s a rather dramatic effect,” says Rajesh Agarwal, PhD, investigator at the University of Colorado Cancer Center and professor at the Skaggs School of Pharmaceutical Sciences.

Note: Here's more from Wkipedia:

Human case reports and results from laboratory and animal studies provide preliminary evidence that grape seed extract may affect heart diseases such as high blood pressure and high cholesterol.[1] By limiting lipid oxidation, phenolics in grape seeds may reduce risk of heart disease, such as by inhibiting platelet aggregation and reducing inflammation.[2] While such studies are promising, more research including long-term studies in humans is needed to confirm initial findings.

A polyphenol contained in grape seeds is resveratrol, which may interfere with cancer cell growth and proliferation, as well as induce apoptosis, among other potential chemopreventive effects.[3][4]

Preliminary research shows that grape seed extract may have other possible anti-disease properties, such as in laboratory models of
• wound healing —- grape seed proanthocyanidins induced vascular endothelial growth factor and accelerated healing of injured skin in mice[5]
• tooth decay -- seed phenolics may inhibit oral sugar metabolism and retard growth of certain bacteria that cause dental caries[6]
• osteoporosis -- grape seed extracts enhanced bone density and strength in experimental animals[7]
• skin cancer -- grape seed proanthocyanidins decreased tumor numbers and reduced the malignancy of papillomas[8]
• ultraviolet damage to skin -— dietary proanthocyanidins may protect against carcinogenesis and provide supplementation for sunscreen protection[9]
• anti-viral[10][11]

and from the National Center for Complementary and Alternative Medicine
• Studies have found that some compounds of grape seed extract may be effective in relieving symptoms of chronic venous insufficiency (when veins have problems sending blood from the legs back to the heart) and reducing edema (swelling) after an injury or surgery.
• Small randomized trials have found beneficial effects of grape seed extract for diabetic retinopathy (an eye problem caused by diabetes) and for vascular fragility (weakness in small blood vessels). Larger trials are needed to confirm these findings.
• Grape seed extract contains antioxidants, which help prevent cell damage caused by free radicals (highly reactive molecules that can damage cell function). Preliminary studies have shown some beneficial antioxidant effects; however, more research is needed.
• A study funded by the National Cancer Institute (NCI) found that grape seed extract did not reduce the hardening of breast tissue that can occur after radiation therapy for breast cancer.
• NCI is also funding studies to evaluate whether grape seed extract is effective in preventing breast cancer in postmenopausal women and prostate cancer.
• NCCAM is studying whether the action of grape seed extract and its components may benefit the heart or help prevent cognitive decline, Alzheimer's disease, and other brain disorders. Another study is investigating the effects of grape seed extract on colon cancer.

Specifically, the paper shows that grape seed extract both damages cancer cells’ DNA (via increased reactive oxygen species) and stops the pathways that allow repair (as seen by decreased levels of the DNA repair molecules Brca1 and Rad51 and DNA repair foci).

“Yet we saw absolutely no toxicity to the mice, themselves,” Agarwal says.

Again, the grape seed extract killed the cancer cells but not the healthy cells.
“I think the whole point is that cancer cells have a lot of defective pathways and they are very vulnerable if you target those pathways. The same is not true of healthy cells,” Agarwal says.

The Agarwal Lab hopes to move in the direction of clinical trials of grape seed extract, potentially as an addition to second-line therapies that target head and neck squamous cell carcinoma that has failed a first treatment.

Jon's Health Tips - Latest Health Research

I will certainly stop eating protein before major surgery in the future - but just not into total diet restriction:

Protein-free diet good for you?


Limiting certain essential nutrients for several days before surgery—either protein or amino acids—may reduce the risk of serious surgical complications such as heart attack or stroke, according to a new Harvard School of Public Health (HSPH) study.

The results are significant because they pinpoint protein as an important substance to eliminate from the diet before surgery to avoid complications. Stroke risk related to cardiovascular surgery ranges from 0.8% to 9.7%, depending on the procedure. Heart attack risk is 3% to 4%.

In numerous animal studies over the past few decades, scientists have found that long-term dietary restriction can improve health and lengthen life. Benefits include increased stress resistance, reduced inflammation, improved blood sugar regulation, and better cardiovascular health—and many of these benefits extend to humans.




I really, really don't know what to do about Vitamin D


Vitamin D could help combat the effects of aging in eyes

Vitamin D statement- European Menopause and Andropause Society

Osteoporosis is a common condition in postmenopausal women leading to bone fractures. However, there is now evidence that vitamin D deficiency is also associated with other medical conditions important in older women. These include cardiovascular disease, diabetes, cancer, infections and neurodegenerative disease. Regular sunlight exposure (without sunscreens) for 15 minutes, 3-4 times a week, in the middle of the day in summer can generate healthy levels. Supplements of vitamin D are recommended for those women who cannot obtain the required quantity through sun exposure and diet. The recommended daily allowance is 600 IU/day increasing to 800IU/day for those aged 71 years and older.

Low vitamin D levels linked to depression,

But:

When It Comes to Heart Health, How Much Is Too Much Vitamin D?

New research by Johns Hopkins scientists suggests that vitamin D, long known to be important for bone health and in recent years also for heart protection, may stop conferring cardiovascular benefits and could actually cause harm as levels in the blood rise above the low end of what is considered normal.

Study leader Muhammad Amer, M.D., an assistant professor in the division of general internal medicine at the Johns Hopkins University School of Medicine, says his findings show that increasing levels of vitamin D in the blood are linked with lower levels of a popular marker for cardiovascular inflammation — c-reactive protein (also known as CRP).

Amer and his colleague Rehan Qayyum, M.D., M.H.S., examined data from more than 15,000 adult participants in the continuous National Health and Nutrition Examination Survey, a nationally representative sample, from 2001 and 2006. They found an inverse relationship between vitamin D and CRP in adults without cardiovascular symptoms but with relatively low vitamin D levels. Healthier, lower levels of inflammation were found in people with normal or close to normal vitamin D levels. But beyond blood levels of 21 nanograms per milliliter of 25-Hydroxyvitamin D — considered the low end of the normal range for vitamin D — any additional increase in vitamin D was associated with an increase in CRP, a factor linked to stiffening of the blood vessels and an increased risk of cardiovascular problems.

“The inflammation that was curtailed by vitamin D does not appear to be curtailed at higher levels of vitamin D,” says Amer, whose newest finding appears in the Jan. 15 issue of the American Journal of Cardiology. “Clearly vitamin D is important for your heart health, especially if you have low blood levels of vitamin D. It reduces cardiovascular inflammation and atherosclerosis, and may reduce mortality, but it appears that at some point it can be too much of a good thing.”

Amer says consumers should exercise caution before taking supplements and physicians should know the potential risks. Each 100 international unit of vitamin D ingested daily produces about a one nanogram per milliliter increase 25-Hydroxyvitamin D levels in the blood. “People taking vitamin D supplements need to be sure the supplements are necessary,” Amer says. “Those pills could have unforeseen consequences to health even if they are not technically toxic.”

Amer and Qayyum, also an assistant professor in the division of general internal medicine at Hopkins, say the biological and molecular mechanisms that account for the loss of cardiovascular benefits are unclear.

Vitamin D is often called the “sunshine vitamin” because its primary source is the sun. It is found in very few foods, though commercially sold milk is usually fortified with it. As people spend more and more time indoors and slather their bodies with sunscreen, concern is rising that many are vitamin D-deficient, Amer notes.

As a result, Amer says, many doctors prescribe vitamin D supplements, and many consumers, after reading news stories about the vitamin’s benefits, dose themselves. Older women often take large doses to fight and prevent osteoporosis.




Well this is good news: (McDonalds fish sandwich is fried in a combination of sunflower and canola oil. Read more:) Wendy's fired items, on the other hand are cooked in soy, corn, cottonseed, and hydrogenated soy oil. Read more


No cardiac risk with food fried in olive, sunflower oil



In a Mediterranean country where olive and sunflower oils are the most commonly used fats for frying, and where large amounts of fried foods are consumed both at and away from home, no association was observed between fried food consumption and the risk of coronary heart disease or death.


I've been good about eating a bit of dark chocolate every day (2 squares):

Cocoa could prevent intestinal pathologies such as colon cancer



The growing interest amongst the scientific community to identify those foods capable of preventing diseases has now categorized cocoa as a 'superfood'. It has been recognised as an excellent source of phytochemical compounds, which offer potential health benefits.

Headed by scientists from the Institute of Food Science and Technology and Nutrition (ICTAN) and recently published in the Molecular Nutrition & Food Research journal, the new study supports this idea and upholds that cacao consumption helps to prevent intestinal complaints linked to oxidative stress, such as the onset of chemically induced colon carcinogenesis.

Although more research is required to determine what bioactive compounds in cocoa are responsible for such effects, the authors conclude that a cocoa-rich diet seems capable of reducing induced oxidative stress. It could also have protection properties in the initial stages of colon cancer as it reduces premalignant neoplastic lesion formation.

I've been pretty good on fruits and vegetables, including olive oil and a limited amount of orange juice every day:

Plant Flavonoid Luteolin Blocks Cell Signaling Pathways in Colon Cancer Cells



Luteolin is a flavonoid commonly found in fruit and vegetables. Dietary sources include celery, green pepper, thyme, perilla, chamomile tea, carrots, olive oil, peppermint, rosemary, navel oranges, and oregano. This compound has been shown in laboratory conditions to have anti-inflammatory, anti-oxidant and anti-cancer properties but results from epidemiological studies have been less certain. New research published in BioMed Central's open access journal BMC Gastroenterology shows that luteolin is able to inhibit the activity of cell signaling pathways (IGF and PI3K) important for the growth of cancer in colon cancer cells. Colon cancer is the second most frequent cause of cancer-related death in the Western World.

I do get a lot of fiber in my diet - that's good, right?


Increase Dietary Fiber, Decrease Disease



We should all be eating more dietary fiber to improve our health -- that's the message from a health review by scientists in India. The team has looked at research conducted into dietary fiber during the last few decades across the globe and now suggests that to avoid initial problems, such as intestinal gas and loose stool, it is best to increase intake gradually and to spread high-fiber foods out throughout the day, at meals and snacks. Writing in the International Journal of Food Safety, Nutrition and Public Health, the team offers fruit, vegetables, whole-grain foods, such as muesli and porridge, beans and pulses, as readily available foods rich in dietary fiber.

Dietary fiber, also known as roughage, is the general term of the non-digestible parts of the fruit and vegetable products we eat. There are two forms soluble and insoluble. Soluble (prebiotic, viscous) fiber that is readily broken down or fermented in the colon into physiologically active byproducts and gases. The second form is insoluble fiber, which is metabolically inert, but absorbs water as it passes through the digestive system, providing bulk for the intestinal muscles to work against and easing defecation.

Given that dietary fiber has physiological actions such as reducing cholesterol and attenuating blood glucose, maintaining gastrointestinal health, and positively affecting calcium bioavailability and immune function, it is important for the current generation and future generations that this component of our diets be reasserted through education and information.

"Consuming adequate quantities of DF can lead to improvements in gastrointestinal health, and reduction in susceptibility to diseases such as diverticular disease, heart disease, colon cancer, and diabetes. Increased consumption has also been associated with increased satiety and weight loss," the team concludes. Given the ready availability particularly in the West and in the relatively richer parts of the developing world of vegetables, fruit and other foods high in dietary fiber it is a matter of recommending that people eat more dietary fiber rather than consistently taking the unhealthy low-fiber option throughout their lives.

But:

Diets high in fiber MAY CAUSE, not protect against, diverticulosis




For more than 40 years, scientists and physicians have thought eating a high-fiber diet lowered a person's risk of diverticulosis, a disease of the large intestine in which pouches develop in the colon wall. A new study of more than 2,000 people reveals the opposite may be true.

"We were surprised to find that a low-fiber diet was not associated with a higher prevalence of asymptomatic diverticulosis," said Peery. In fact, the study found those with the lowest fiber intake were 30 percent less likely to develop diverticula than those with the highest fiber intake.

Diverticulosis affects about one-third of adults over age 60 in the United States. Although most cases are asymptomatic, when complications develop they can be severe, resulting in infections, bleeding, intestinal perforations and even death. Health care associated with such complications costs an estimated $2.5 billion per year.

Since the late 1960s, doctors have recommended a high-fiber diet to regulate bowel movements and reduce the risk of diverticulosis. This recommendation is based on the idea that a low fiber diet will cause constipation and in turn generate diverticula as a result of increased pressure in the colon. However, few studies have been conducted to back up that assumption. "Our findings dispute commonly-held beliefs because asymptomatic diverticulosis has never been rigorously studied," said Peery.

The study also found constipation was not a risk factor and that having more frequent bowel movements actually increased a person's risk. Compared to those with fewer than seven bowel movements per week, individuals with more than 15 bowel movements per week were 70 percent more likely to develop diverticulosis.

The study found no association between diverticulosis and physical inactivity, intake of fat, or intake of red meat. The disease's causes remain unknown, but the researchers believe gut flora may play a role.

I don't think I'm ready for virtual reality exercise yet, but if I did it I'd be more likely to be open to it:


Virtual reality-enhanced exercise = +cognitive benefit for older adults

Enhancing cognition in older adults also changes personality



A program designed to boost cognition in older adults also increased their openness to new experiences, researchers report, demonstrating for the first time that a non-drug intervention in older adults can change a personality trait once thought to be fixed throughout the lifespan.



Other things I do, or eat that are good:

Grapes may help prevent age-related blindness


Alcohol & polyphenols in red wine both fight cardiovascular disease

Moderate red wine drinking may help cut women's breast cancer risk


Benefits of statin therapy may extend beyond lowering lipids

Chlorophyll in green vegetables can prevent cancer

Omega-3 fatty acids could prevent and treat nerve damage

I still eat too much of these:

Red & processed meat consumption = increased pancreatic cancer risk.


This is interesting:


Dispelling the low-fat-is-healthy myth




Dozens of studies, many from Harvard School of Public Health (HSPH) researchers, have shown that low-fat diets are no better for health than moderate- or high-fat diets—and for many people, may be worse. A regular blueberry muffin from a national coffee shop chain has 450 calories on average and most of those calories come from carbohydrates, primarily white flour and sugar. However, now that national chains have eliminated trans fats, a regular muffin does have heart-healthy fat, usually from soybean or canola oil. A low-fat muffin has about the same amount of calories, but contains more carbohydrates and sugar—and about 60% more sodium (700 milligrams)—than a regular muffin.



Protein-free diet good for you?

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Limiting certain essential nutrients for several days before surgery—either protein or amino acids—may reduce the risk of serious surgical complications such as heart attack or stroke, according to a new Harvard School of Public Health (HSPH) study.

The study appears in the January 25, 2012 issue of Science Translational Medicine.

"Food restriction as a way to increase stress resistance may seem counterintuitive, but in fact our data indicate that the well-fed state is the one more susceptible to this kind of injury," said James Mitchell, assistant professor of genetics and complex diseases at HSPH.

The researchers, led by Mitchell and Wei Peng, a former HSPH postdoctoral fellow, analyzed two groups of mice. One group was allowed to eat normally for 6 to 14 days; the other group was given a diet free of protein or lacking a single amino acid (amino acids are the building blocks of proteins). Both groups were then subjected to surgical stress that could potentially harm the kidneys or liver. In the mice that were allowed to eat as usual, about 40 percent died. The protein- and amino acid-free mice all survived.

The researchers also found that removing the gene that senses levels of any type of amino acid eliminated the protective effect. This suggests that the pathway activated by amino acid deficiency—rather than the absence of any particular amino acid—is responsible for the observed benefits, and opens up the potential for targeting drugs toward that pathway.

The results are significant because they pinpoint protein as an important substance to eliminate from the diet before surgery to avoid complications. Stroke risk related to cardiovascular surgery ranges from 0.8% to 9.7%, depending on the procedure. Heart attack risk is 3% to 4%.

In numerous animal studies over the past few decades, scientists have found that long-term dietary restriction can improve health and lengthen life. Benefits include increased stress resistance, reduced inflammation, improved blood sugar regulation, and better cardiovascular health—and many of these benefits extend to humans. There is debate, however, about whether the benefits stem from the source of the calories (fat, sugar, or protein) or simply the total calories. Recent research on fruit flies demonstrated the benefits of restricting protein. The HSPH study aimed to provide further clarity by determining the benefits of protein or amino acid restriction in rodents.

As a next step, Mitchell and his colleagues will try to determine whether dietary preconditioning works as well lowering surgery-related risk in humans as it did in mice. They have taken early planning steps with colleagues at Brigham and Women's Hospital in Boston on a clinical trial of patients on protein-free diets before surgery. If the benefits are confirmed in humans, it may be possible to perform surgeries with significantly reduced risk of complications.

Vitamin D statement- European Menopause and Andropause Society

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Osteoporosis is a common condition in postmenopausal women leading to bone fractures. However, there is now evidence that vitamin D deficiency is also associated with other medical conditions important in older women. These include cardiovascular disease, diabetes, cancer, infections and neurodegenerative disease. The major natural source of vitamin D is cutaneous synthesis through exposure to sunlight with a small amounts also coming from the diet in 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. Obesity, malabsorption syndromes and certain medications (e.g. anticonvulsants, antiretrovirals) can also lower vitamin D levels. Regular sunlight exposure (without sunscreens) for 15 minutes, 3-4 times a week, in the middle of the day in summer can generate healthy levels. Supplements of vitamin D are recommended for those women who cannot obtain the required quantity through sun exposure and diet. The recommended daily allowance is 600 IU/day increasing to 800IU/day for those aged 71 years and older.

No cardiac risk with food fried in olive, sunflower oil

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Food fried in olive or sunflower oil is not linked to heart disease or premature death, but the same is not true of solid or reused oils. While eating lots of fried food can increase some heart disease risk factors such as high blood pressure, high cholesterol and obesity, a link between fried food and heart disease has not been fully investigated.

So the study authors, led by Pilar Guallar-Castillón professor at the Autonomous University of Madrid, Spain, surveyed the cooking methods of 40,757 adults aged 29 to 69 years over an 11-year period. None of them had heart disease when the study began, the journal bmj.com reports.

Trained interviewers asked participants about their diet and cooking methods. Fried food was defined as food for which frying was the only cooking method used. Questions were also asked about whether food was fried, battered, crumbed or sautéed, according to an Autonomous statement.

The participants' diet was divided into ranges of fried food consumption, the first quarter related to the lowest amount of fried food consumed and the fourth indicated the highest amount. During the follow-up there were 606 events linked to heart disease and 1,134 deaths.

The authors conclude "In a Mediterranean country where olive and sunflower oils are the most commonly used fats for frying, and where large amounts of fried foods are consumed both at and away from home, no association was observed between fried food consumption and the risk of coronary heart disease or death."

Cocoa could prevent intestinal pathologies such as colon cancer

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A new study on living animals has shown for the first time that eating cocoa (the raw material in chocolate) can help to prevent intestinal complaints linked to oxidative stress, including colon carcinogenesis onset caused by chemical substances.

The growing interest amongst the scientific community to identify those foods capable of preventing diseases has now categorized cocoa as a 'superfood'. It has been recognised as an excellent source of phytochemical compounds, which offer potential health benefits.

Headed by scientists from the Institute of Food Science and Technology and Nutrition (ICTAN) and recently published in the Molecular Nutrition & Food Research journal, the new study supports this idea and upholds that cacao consumption helps to prevent intestinal complaints linked to oxidative stress, such as the onset of chemically induced colon carcinogenesis.

"Being exposed to different poisons in the diet like toxins, mutagens and procarcinogens, the intestinal mucus is very susceptible to pathologies," explains María Ángeles Martín Arribas, lead author of the study and researcher at ICTAN. She adds that "foods like cocoa, which is rich in polyphenols, seems to play an important role in protecting against disease."

The study on live animals (rats) has for the first time confirmed the potential protection effect that flavonoids in cocoa have against colon cancer onset. For eight weeks the authors of the study fed the rats with a cocoa-rich (12%) diet and carcinogenesis was induced.

Possible protection

Doctor Martín Arribas outlines that "four weeks after being administered with the chemical compound azoxymethane (AOM), intestinal mucus from premalignant neoplastic lesions appeared. These lesions are called 'aberrant crypt foci' and are considered to be good markers of colon cancer pathogenesis.

The results of the study showed that the rats fed a cocoa-rich diet had a significantly reduced number of aberrant crypts in the colon induced by the carcinogen. Likewise, this sample saw an improvement in their endogenous antioxidant defences and a decrease in the markers of oxidative damage induced by the toxic compound in this cell.

The researchers conclude that the protection effect of cocoa can stop cell-signalling pathways involved in cell proliferation and, therefore, subsequent neoplasty and tumour formation. Lastly, the animals fed with the cocoa-rich diet showed an increase in apoptosis or programmed cell death as a chemoprevention mechanism against the development of the carcinogenesis.

Although more research is required to determine what bioactive compounds in cocoa are responsible for such effects, the authors conclude that a cocoa-rich diet seems capable of reducing induced oxidative stress. It could also have protection properties in the initial stages of colon cancer as it reduces premalignant neoplastic lesion formation.

A not-so-guilty pleasure


Cocoa is one of the ingredients in chocolate. It is one of the richest foods in phenolic compounds, mainly in flavonoids like procyanidins, catechins and epicatechins, which have numerous beneficial biological activities in the prevention of cardiovascular diseases and cancer (mainly colorectal cancer).

In fact, compared to other foods with a high flavonoid content, cocoa has a high level of procyanidins with limited bioavailability. These flavonoids are therefore found in their highest concentrations in the intestine where they neutralise many oxidants.

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Plant Flavonoid Luteolin Blocks Cell Signaling Pathways in Colon Cancer Cells

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Luteolin is a flavonoid commonly found in fruit and vegetables. Dietary sources include celery, green pepper, thyme, perilla, chamomile tea, carrots, olive oil, peppermint, rosemary, navel oranges, and oregano. This compound has been shown in laboratory conditions to have anti-inflammatory, anti-oxidant and anti-cancer properties but results from epidemiological studies have been less certain. New research published in BioMed Central's open access journal BMC Gastroenterology shows that luteolin is able to inhibit the activity of cell signaling pathways (IGF and PI3K) important for the growth of cancer in colon cancer cells.

Colon cancer is the second most frequent cause of cancer-related death in the Western World. Colon cancer cells have elevated levels of IGF-II compared to normal colon tissues. It is thought that this is part of the mechanism driving uncontrolled cell division and cancer growth. Researchers from Korea showed that luteolin was able to block the secretion of IGF-II by colon cancer cells and within two hours decreased the amount of receptor (IGF-IR) precursor protein. Luteolin also reduced the amount of active receptor (measured by IGF-I dependent phosphorylation).

Luteolin inhibited the growth stimulatory effect of IGF-I and the team led by Prof Jung Han Yoon Park found that luteolin affected cell signaling pathways which are activated by IGF-I in cancer. Prof Jung Han Yoon Park explained, "Luteolin reduced IGF-I-dependent activation of the cell signaling pathways PI3K, Akt, and ERK1/2 and CDC25c. Blocking these pathways stops cancer cells from dividing and leads to cell death."

Prof Jung Park continued, "Our study, showing that luteolin interferes with cell signaling in colon cancer cells, is a step forward in understanding how this flavonoid works. A fuller understanding of the in vivo results is essential to determine how it might be developed into an effective chemopreventive agent."

Diets high in fiber MAY CAUSE, not protect against, diverticulosis

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For more than 40 years, scientists and physicians have thought eating a high-fiber diet lowered a person's risk of diverticulosis, a disease of the large intestine in which pouches develop in the colon wall. A new study of more than 2,000 people reveals the opposite may be true.

The study, conducted by researchers at the University of North Carolina at Chapel Hill School of Medicine , found that consuming a diet high in fiber raised, rather than lowered, the risk of developing diverticulosis. The findings also counter the commonly-held belief that constipation increases a person's risk of the disease.

"Despite the significant morbidity and mortality of symptomatic diverticulosis, it looks like we may have been wrong, for decades, about why diverticula actually form," said Anne Peery, MD, a fellow in the gastroenterology and hepatology division at UNC and the study's lead researcher. The study appears in the February 2012 issue of the journal Gastroenterology.

"While it is too early to tell patients what to do differently, these results are exciting for researchers," said Peery. "Figuring out that we don't know something gives us the opportunity to look at disease processes in new ways."

Diverticulosis affects about one-third of adults over age 60 in the United States. Although most cases are asymptomatic, when complications develop they can be severe, resulting in infections, bleeding, intestinal perforations and even death. Health care associated with such complications costs an estimated $2.5 billion per year.

Since the late 1960s, doctors have recommended a high-fiber diet to regulate bowel movements and reduce the risk of diverticulosis. This recommendation is based on the idea that a low fiber diet will cause constipation and in turn generate diverticula as a result of increased pressure in the colon. However, few studies have been conducted to back up that assumption. "Our findings dispute commonly-held beliefs because asymptomatic diverticulosis has never been rigorously studied," said Peery.

The UNC study is based on data from 2,104 patients aged 30-80 years who underwent outpatient colonoscopy at UNC Hospitals from 1998-2010. Participants were interviewed about their diet, bowel movements and level of physical activity.

"We were surprised to find that a low-fiber diet was not associated with a higher prevalence of asymptomatic diverticulosis," said Peery. In fact, the study found those with the lowest fiber intake were 30 percent less likely to develop diverticula than those with the highest fiber intake.

The study also found constipation was not a risk factor and that having more frequent bowel movements actually increased a person's risk. Compared to those with fewer than seven bowel movements per week, individuals with more than 15 bowel movements per week were 70 percent more likely to develop diverticulosis.

The study found no association between diverticulosis and physical inactivity, intake of fat, or intake of red meat. The disease's causes remain unknown, but the researchers believe gut flora may play a role.

Peery said more research is needed before doctors change dietary recommendations, but the study offers valuable insights on diverticulosis risk factors. "At this time, we cannot predict who will develop a complication, but if we can better understand why asymptomatic diverticula form we can potentially reduce the population at risk for symptomatic disease," said Peery.

Increase Dietary Fiber, Decrease Disease

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We should all be eating more dietary fiber to improve our health -- that's the message from a health review by scientists in India. The team has looked at research conducted into dietary fiber during the last few decades across the globe and now suggests that to avoid initial problems, such as intestinal gas and loose stool, it is best to increase intake gradually and to spread high-fiber foods out throughout the day, at meals and snacks. Writing in the International Journal of Food Safety, Nutrition and Public Health, the team offers fruit, vegetables, whole-grain foods, such as muesli and porridge, beans and pulses, as readily available foods rich in dietary fiber.

Dietary fiber, also known as roughage, is the general term of the non-digestible parts of the fruit and vegetable products we eat. There are two forms soluble and insoluble. Soluble (prebiotic, viscous) fiber that is readily broken down or fermented in the colon into physiologically active byproducts and gases. The second form is insoluble fiber, which is metabolically inert, but absorbs water as it passes through the digestive system, providing bulk for the intestinal muscles to work against and easing defecation.

Vikas Rana of the Rain Forest Research Institute, in Assam, India, and colleagues point out that research has shown that modern food habits have, it seems, led to an increase in the incidence of obesity, cardiovascular diseases, and type 2 diabetes. These are growing more common even in developing nations where a "western" diet of highly processed foods, high in sugars and saturated fats, beef and dairy products and low in dietary fiber is displacing more traditional options. The team suggests that evidence points to a loss of dietary fiber in the diet as being a major risk factor for health problems but one of the simplest to remedy without recourse to major changes in diet or the addition of supplements or so-called functional foods and nutraceuticals to the diet.

Given that dietary fiber has physiological actions such as reducing cholesterol and attenuating blood glucose, maintaining gastrointestinal health, and positively affecting calcium bioavailability and immune function, it is important for the current generation and future generations that this component of our diets be reasserted through education and information.

"Consuming adequate quantities of DF can lead to improvements in gastrointestinal health, and reduction in susceptibility to diseases such as diverticular disease, heart disease, colon cancer, and diabetes. Increased consumption has also been associated with increased satiety and weight loss," the team concludes. Given the ready availability particularly in the West and in the relatively richer parts of the developing world of vegetables, fruit and other foods high in dietary fiber it is a matter of recommending that people eat more dietary fiber rather than consistently taking the unhealthy low-fiber option throughout their lives.

Grapes may help prevent age-related blindness

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Study shows grapes provided more antioxidant protection for eyes than lutein


Can eating grapes slow or help prevent the onset of age-related macular degeneration (AMD), a debilitating condition affecting millions of elderly people worldwide? Results from a new study published in Free Radical Biology and Medicine suggest this might be the case. The antioxidant actions of grapes are believed to be responsible for these protective effects.

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

The result? Grapes proved to offer dramatic protection: the grape-enriched diet protected against oxidative damage of the retina and prevented blindness in those mice consuming grapes. While lutein was also effective, grapes were found to offer significantly more protection.

"The protective effect of the grapes in this study was remarkable, offering a benefit for vision at old age even if grapes were consumed only at young age," said principal investigator Silvia Finnemann, PhD, Department of Biological Sciences, Fordham University in New York.

Dr. Finnemann noted that results from her study suggest that age-related vision loss is a result of cumulative, oxidative damage over time. "A lifelong diet enriched in natural antioxidants, such as those in grapes, appears to be directly beneficial for RPE and retinal health and function."

Age-related macular degeneration is a progressive eye condition, leading to the deterioration of the center of the retina, called the macula. It is the leading cause of blindness in the elderly. Aging of the retina is associated with increased levels of oxidative damage, and oxidative stress is thought to play a pivotal role in the development of AMD.

In AMD, there is a known decline in the function of retinal pigment epithelium cells (RPE), which are the support cells for the photoreceptors in the retina that are critical to the process of converting light into sight. The RPE dysfunction is caused by 1) a build-up of metabolic waste products (known as lipofuscin) in the RPE itself and 2) an oxidation burden on the RPE that compromise important metabolic pathways. The resulting dysfunction, distress and often death of the RPE cells leads to AMD.

This study showed that adding grapes to the diet prevented blindness in mice by significantly decreasing the build-up of lipofuscin and preventing the oxidative damage to the RPE, thus ensuring optimal functioning of this critical part of the retina.

"Preserving eye health is a key concern as we age and this study shows that grapes may play a critical role in achieving this," said Kathleen Nave, president of the California Table Grape Commission. "This is good news for consumers of all ages who enjoy grapes, and adds to the growing body of evidence that grapes offer an array of health benefits."

Exercise reduces anxiety symptoms in women

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Approximately 3 percent of the U.S. population suffers from excessive, uncontrollable worry that reduces their health and quality of life. The condition, known as Generalized Anxiety Disorder, is difficult to overcome and is accompanied by a host of physical symptoms, including fatigue, muscle tension, irritability and poor sleep. However, a new University of Georgia study shows that regular exercise can significantly reduce anxiety symptoms in patients with GAD.

In a study published online in the Nov. 22 edition of Psychotherapy and Psychosomatics,
researchers randomly assigned 30 sedentary women, ages 18-37 who were diagnosed with GAD, to either a control group or six weeks of strength or aerobic exercise training. Women in the exercise conditions completed two weekly sessions of either weight lifting or leg cycling exercise. Remission of the disorder, determined by psychologists who were unaware of the treatment each client received, was higher among exercisers and best among those who performed weight lifting exercise. Worry symptoms, the primary problem among individuals with GAD, were significantly reduced among the exercisers, and moderate-to-large improvements in other symptoms, such as irritability, feelings of tension, low energy and pain, were found.

Matthew Herring, now a research associate in the department of epidemiology at the University of Alabama, Birmingham, led the study during his dissertation research as a doctoral student in the UGA College of Education's department of kinesiology. The team also included Patrick O'Connor and Rodney Dishman, co-directors of the UGA exercise psychology laboratory, psychology professor Cynthia Suveg and doctoral student Marni Jacob.

"Our findings add to the growing body of evidence of the positive effects of exercise training on anxiety," said Herring. "Our study is the first randomized controlled trial focused on the effects of exercise training among individuals diagnosed with GAD. Given the prevalence of GAD and drawbacks of current treatments, including expense and potential negative side effects, our findings are particularly exciting, because they suggest that exercise training is a feasible, well-tolerated potential adjuvant therapy with low risk that can reduce the severity of signs and symptoms of GAD. Future research should confirm these findings with large trials and explore potential underlying mechanisms of exercise effects among individuals with GAD."

The study also examined potential interactions between exercise and drugs used to treat GAD. Half of the participants in each group were taking a medication to treat GAD during the exercise program. Exercise training lessened anxiety symptoms to the same degree among those taking medication compared to those not taking medication.

"The large improvements found in this small investigation show that regular exercise has the power to help calm women suffering from GAD, even among those who appear to be resistant to treatment using medication," said O'Connor.

"The results of this research are very exciting because exercise is available to everyone, is relatively inexpensive and has beneficial effects beyond the reduction of anxious and depressive symptoms," said Suveg. "For individuals suffering from impairing symptoms, these preliminary findings suggest that exercise may offer another potential treatment option that has few, if any, negative side effects. Future research needs to explore the long-term benefits of exercise as well as the conditions under which exercise may be most beneficial and for whom."

Enhancing cognition in older adults also changes personality

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A program designed to boost cognition in older adults also increased their openness to new experiences, researchers report, demonstrating for the first time that a non-drug intervention in older adults can change a personality trait once thought to be fixed throughout the lifespan.

Personality psychologists describe openness as one of five major personality traits. Studies suggest that the other four traits (agreeableness, conscientiousness, neuroticism and extraversion) operate independently of a person's cognitive abilities. But openness – being flexible and creative, embracing new ideas and taking on challenging intellectual or cultural pursuits – does appear to be correlated with cognitive abilities.

The new study, published in the journal Psychology and Aging, gave older adults a series of pattern-recognition and problem-solving tasks and puzzles that they could perform at home. Participants ranged in age from 60 to 94 years and worked at their own pace, getting more challenging tasks each week when they came to the lab to return materials.

"We wanted participants to feel challenged but not overwhelmed," said University of Illinois educational psychology and Beckman Institute professor Elizabeth Stine-Morrow, who led the research. "While we didn't explicitly test this, we suspect that the training program – adapted in difficulty in sync with skill development – was important in leading to increased openness. Growing confidence in their reasoning abilities possibly enabled greater enjoyment of intellectually challenging and creative endeavors."

Researchers tested the cognitive abilities and personality traits of 183 older adults, randomly assigned to either an experimental group who participated in a cognitive intervention or a control group who did not. They were tested a few weeks before the intervention and afterwards.

At the end of the program, those who had engaged in the training and practice sessions saw improvement in their pattern-recognition and problem-solving skills, while those in the control group did not. And those who improved in these inductive reasoning skills also demonstrated a moderate but significant increase in openness.

This study challenges the assumption that personality doesn't change once one reaches adulthood, said Illinois psychology professor and study co-author Brent Roberts.

"There are certain models that say, functionally, personality doesn't change after age 20 or age 30. You reach adulthood and pretty much you are who you are," he said. "There's some truth to that at some level. But here you have a study that has successfully changed personality traits in a set of individuals who are (on average) 75. And that opens up a whole bunch of wonderful issues to think about."

Vitamin D could help combat the effects of aging in eyes

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Researchers funded by the Biotechnology and Biological Sciences Research Council (BBSRC) have found that vitamin D reduces the effects of ageing in mouse eyes and improves the vision of older mice significantly. The researchers hope that this might mean that vitamin D supplements could provide a simple and effective way to combat age-related eye diseases, such as macular degeneration (AMD), in people.

The research was carried out by a team from the Institute of Ophthalmology at University College London and is published in the current issue of the journal Neurobiology of Ageing.

Professor Glen Jeffery, who led the work, explains "In the back of the eyes of mammals, like mice and humans, is a layer of tissue called the retina. Cells in the retina detect light as it comes into the eyes and then send messages to the brain, which is how we see. This is a demanding job, and the retina actually requires proportionally more energy than any other tissue in the body, so it has to have a good supply of blood. However, with ageing the high energy demand produces debris and there is progressive inflammation even in normal animals. In humans this can result in a decline of up to 30% in the numbers of light receptive cells in the eye by the time we are 70 and so lead to poorer vision."

The researchers found that when old mice were given vitamin D for just six weeks, inflammation was reduced, the debris partially removed, and tests showed that their vision was improved.

The researchers identified two changes taking place in the eyes of the mice that they think accounted for this improvement. Firstly, the number of potentially damaging cells, called macrophages, were reduced considerably in the eyes of the mice given vitamin D. Macrophages are an important component of our immune systems where they work to fight off infections. However in combating threats to the aged body they can sometimes bring about damage and inflammation. Giving mice vitamin D not only led to reduced numbers of macrophages in the eye, but also triggered the remaining macrophages to change to a different configuration. Rather than damaging the eye the researchers think that in their new configuration macrophages actively worked to reduce inflammation and clear up debris.

The second change the researchers saw in the eyes of mice given vitamin D was a reduction in deposits of a toxic molecule called amyloid beta that accumulates with age. Inflammation and the accumulation of amyloid beta are known to contribute, in humans, to an increased risk of age-related macular degeneration (AMD), the largest cause of blindness in people over 50 in the developed world. The researchers think that, based on their findings in mice, giving vitamin D supplements to people who are at risk of AMD might be a simple way of helping to prevent the disease.

Professor Jeffery said "When we gave older mice the vitamin D we found that deposits of amyloid beta were reduced in their eyes and the mice showed an associated improvement of vision. People might have heard of amyloid beta as being linked to Alzheimer's disease and new evidence suggests that vitamin D could have a role in reducing its build up in the brain. So, when we saw this effect in the eyes as well, we immediately wondered where else these deposits might be being reduced."

Professor Jeffery and his team then went on to study some of the blood vessels of their mice. They found that the mice that had been given the vitamin D supplement also had significantly less amyloid beta built up in their blood vessels, including in the aorta.

Professor Jeffery continues "Finding that amyloid deposits were reduced in the blood vessels of mice that had been given vitamin D supplements suggests that vitamin D could be useful in helping to prevent a range of age-related health problems, from deteriorating vision to heart disease."

Professor Jeffery thinks that this link between vitamin D and a range of age-related diseases might be linked to our evolutionary history. For much of human history our ancestors lived in Africa, probably without clothes, and so were exposed to strong sunlight all year round. This would have triggered vitamin D production in the skin. Humans have only moved to less sunny parts of the world and adopted clothing relatively recently and so might not be well adapted to reduced exposure to the sun. Secondly, life expectancy in the developed world has increased greatly over the past few centuries, so reduced exposure to vitamin D is now coupled with exceptionally long lifespan.

Professor Jeffery said "Researchers need to run full clinical trials in humans before we can say confidently that older people should start taking vitamin D supplements, but there is growing evidence that many of us in the Western world are deficient in vitamin D and this could be having significant health implications."

Professor Douglas Kell, BBSRC Chief Executive said "Many people are living to an unprecedented old age in the developed world. All too often though, a long life does not mean a healthy one and the lives of many older people are blighted by ill health as parts of their bodies start to malfunction.

"If we are to have any hope of ensuring that more people can enjoy a healthy, productive retirement then we must learn more about the changes that take place as animals age. This research shows how close study of one part of the body can lead scientists to discover new knowledge that is more widely applicable. By studying the fundamental biology of one organ scientists can begin to draw links between a number of diseases in the hope of developing preventive strategies."

Virtual reality-enhanced exercise = +cognitive benefit for older adults

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Virtual reality-enhanced exercise, or "exergames," combining physical exercise with computer-simulated environments and interactive videogame features, can yield a greater cognitive benefit for older adults than traditional exercise alone, according to a new study published in the February issue of the American Journal of Preventive Medicine.

"We found that for older adults, virtual-reality enhanced interactive exercise, or 'cybercycling' two to three times per week for 3 months, yielded greater cognitive benefit, and perhaps added protection against mild cognitive impairment (MCI), than a similar dose of traditional exercise," explains lead investigator Cay Anderson-Hanley, PhD, from the Healthy Aging and Neuropsychology Lab and Department of Psychology at Union College, Schenectady, NY.

Research shows that exercise may prevent or delay dementia and improve cognitive functioning in normal aging. However, only 14% of adults aged 65-74 years old, and only 7% of those over 75 report regular exercise. Exergames have the potential to increase exercise by shifting attention from aversive aspects toward motivating features such as competition and three-dimensional scenery, leading to greater frequency and intensity, and enhanced health outcomes.

The Cybercycle Study enrolled 101 volunteers, ranging in age from 58 to 99 years, from independent living facilities with indoor access to an exercise bike. 79 participants completed initial evaluations and training, and rode identical recumbent stationary bikes, except the experimental bike was equipped with a virtual reality display. Cybercycle participants experienced 3D tours and raced against a "ghost rider," an avatar based on their last best ride. 63 adults completed the study, averaging three rides per week. Cognitive assessment to evaluate executive functions such as planning, working memory, attention, and problem solving was conducted at enrollment, 1 month later (pre-intervention) and 3 months after (post-intervention). Blood plasma was tested to measure whether a change in brain-derived neurotrophic growth factor (BDNF) indicated possible neuroplasticity, a mechanism of change that could link exercise to cognition.

The cybercycle riders had significantly better executive function than those who rode a traditional stationary bike, and cybercyclists experienced a 23% reduction in progression to MCI compared to traditional exercisers. Co-principal investigator on the project, Paul Arciero, PhD, professor of health and exercise sciences at Skidmore College, comments, "No difference in exercise frequency, intensity, or duration was found between the two groups, indicating that factors other than effort and fitness were responsible for the cognitive benefit."

"Navigating a 3D landscape, anticipating turns, and competing with others require additional focus, expanded divided attention, and enhanced decision making. These activities depend in part on executive function, which was significantly affected," notes Dr. Anderson-Hanley.

The study also found a significantly greater increase of BDNF in cybercyclists than in traditional riders, suggesting that interactive/combined mental and physical exercise may lead to cognitive benefits by way of biomarkers linked to neurotrophic effects.

"Further research will be needed to tease apart the contributions of a variety of factors in the cybercycling condition," says Dr. Anderson-Hanley. "Consistency across conditions for goal setting and competition suggests virtual reality imagery and interactive decision-making might be potent factors of the cybercycle." Exit interviews provided anecdotal evidence of the value of these unique features. Participants commented on their enjoyment of visual stimulation and the challenge of outpacing avatars.

"The implication of our study is that older adults who choose exergaming with interactive physical and cognitive exercise over traditional exercise may garner added cognitive benefit, and perhaps prevent decline, all for the same exercise effort," concludes Dr. Anderson-Hanley.

Alcohol & polyphenols in red wine both fight cardiovascular disease

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Observational epidemiologic studies relating wine and alcohol to health all suffer from the fact that they, of necessity, compare people who prefer certain beverages, but not the beverages themselves. While there have been many intervention trials in animals, randomized trials in humans are less common. Randomized crossover trials, in which each subject receives all interventions in sequence, can be especially important as they tend to avoid baseline differences among subjects and can detect effects of different interventions with smaller numbers of subjects.

This study by Chiva-Blanch G et al, just published in the American Journal of Clinical Nutrition, included 67 male volunteers in Spain who were considered to be at "high-risk" of cardiovascular disease on the basis of increased BMI, smoking, diabetes, hypertension, or other risk factors. About one half of the individuals were taking ACE inhibitors, statins, aspirin, and/or oral hypoglycemic drugs, so the results of this study may be especially relevant for patients in the real world.

The subjects agreed to not consume any alcohol for a baseline period, then for three one-month periods consumed 30 g/day of alcohol as red wine or as gin, or an equivalent amount of phenolics from dealcoholized red wine. The polyphenol contents of the RW and the DRW interventions were the same. A very high degree of compliance of the subjects with the assigned interventions is evidenced by results of counting numbers of empty bottles of the intervention beverage returned, dietary records, urinary metabolites, etc. Further, there is good evidence that there were no important changes between periods in diet or exercise habits. The effects of each intervention on a large number of adhesion molecules and chemokines that affect inflammation and relate to the development of vascular disease were evaluated.

The key results of the study were that both ethanol and nonalcoholic compounds in red wine have potentially protective effects that may reduce the risk of vascular disease. Specifically, the authors conclude that "the phenolic content of red wine may modulate leukocyte adhesion molecules, whereas both ethanol and polyphenols of red wine may modulate soluble inflammatory mediators in patients at high risk of cardiovascular disease."

Specific comments on the study: Most reviewers considered this to be a well-done, comprehensive study. As one reviewer commented: "This is an excellent paper. The results strongly indicate an effect of wine polyphenols on inflammation (in broad and modern terms) and this is just what we expect from the biochemistry and nutritional effects of fruits and vegetables. The effect of ethanol, on the other hand, likely fits a hormetic mechanism, where low doses regularly supplied are protective while high doses in a single shot are worsening the progression of disease." Another reviewer added: "We need more information on separating the effects of beer, wine, and various types of spirits. Some spirits like brandy and whisky can have useful antioxidant effects, so distinguishing effects among different types of beverages may be informative."

Another Forum reviewer commented: "This is a very interesting paper that goes a way towards answering the question whether it is the alcohol or polyphenols in red wine that confer the health benefits. The trial was well conducted and controlled, with very detailed analyses. It would have been interesting to analyse any changes in conventional risk factors after the interventions. It would also have been interesting in the study to determine the effects on vascular function by, for example, brachial artery activity (flow mediated dilatation)."

Given that the effects of both alcohol and polyphenols on physiologic factors (e.g., platelet function, fibrinolysis) are transient, generally lasting for no more than 24 hours, it was appropriate that the subjects in this study were instructed to consume the intervention substance (RW, gin, DRW) on a daily basis. When drinking is moderate, there is no evidence that having "alcohol-free days" is beneficial to health. Indeed, most epidemiologic studies show better health effects from daily consumption rather than from drinking on a few days per week.

Concerns about the present study: One Forum reviewer stated: "This appears to be a carefully designed and well executed study, but I have four concerns: (1) The study has been undertaken in high-risk individuals, more than half of whom are hypertensive, a quarter dyslipidaemic, and a quarter diabetic. It is not described what happened to the conventional risk factors during the interventions. (For example, any improvement in inflammatory markers may have come at the cost of higher blood pressure with the alcohol interventions.) (2) Was there any weight change that could have confounded any of the outcomes? (3) Both polyphenol and alcohol biomarkers were measured – did the change in these biomarkers correlate with the changes in any of the inflammatory markers; i.e., any suggestion of a dose response relationship? (4) Even though at least 30 outcome variables were assessed, the authors do not describe any correction for multiple comparisons."

Another Forum reviewer: "This is a well conducted study, and adds to our understanding of the potential cardiovascular benefits of alcohol and the non-alcoholic compounds of alcoholic beverages. However, in this study more than one-half of the high-risk subjects consumed drugs with known anti-inflammatory effects, which could be a confounding factor. The anti-inflammatory effects of these pharmaceuticals may be responsible for the beneficial results, and may not be related to the RW, DRW and gin interventions." However, others think that this concern is unlikely to be important since this was a crossover study, and there were no changes in lifestyle or medication use between the intervention periods.

The key results of the study were that both ethanol and nonalcoholic compounds in red wine have potentially protective effects that may reduce the risk of vascular disease. Specifically, the authors conclude that "the phenolic content of red wine may modulate leukocyte adhesion molecules, whereas both ethanol and polyphenols of red wine may modulate soluble inflammatory mediators in patients at high risk of cardiovascular disease." Thus, this study provides important new mechanistic evidence that the reduced risk of cardiovascular disease among red wine drinkers observed in most epidemiologic studies may result from a combination of both the alcohol and the polyphenols in the wine.

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Office Workers Spend Too Much Time at Their Desks

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Prolonged sitting at your desk is not only bad for your physical health, but potentially your mental well-being

These are some of the key findings of research being presented the 13th of January, by Dr Myanna Duncan, Mr. Aadil Kazi and Professor Cheryl Haslam from the Work & Health Research Centre, Loughborough University, to delegates at the British Psychological Society's Annual Occupational Conference, at the Crowne Plaza, Chester.

Nearly 70% of employees surveyed did not meet recommended guidelines for physical activity; interestingly 50% of people surveyed aged 50 years and under, failed to meet these guidelines.

The findings also showed:

* That those who sit for longer at work are more likely to sit outside of work.
* A correlation between BMI scores and sitting time at work, as one would expect
* That more time spent sitting at work was associated with a decrease in mental well-being.

The findings were a subset of a larger study looking at employee's experiences of Occupational Health provision, over an 18 month period during 2009-2011. The psychologists conducted an on-line and paper based survey with over 1000 employees measuring employee's use and experiences of occupational health services and their physical activity levels.

Specific measures included Lifestyle and physical activity, Domain Specific Sitting Time Questionnaire, Work Ability Index, General Health Questionnaire and Job Attitudes (job satisfaction, organisational commitment, job motivation, intention to quit). Interviews and focus groups with Occupational Health professionals were also conducted.

In the UK, as elsewhere in Europe, there are now twice as many workers aged 50 and over as there are aged 25 or younger. Health, work and well-being have been identified by Dame Carol Black as a key Government priority in order to maintain the health of all workers across their lifespan so as they are able to continue working healthily and productively into their 70s.

Dr Duncan says "People don't need a psychologist to tell them to get up and walk around. But if it helps, I'd tell them to put a post-it note on their computer to remind them. Anyway go and talk to your colleagues face to face, it's a lot more sociable and better for you than emailing them."

Vitamin D Deficiency and Brain Health: Vitamin D To Improve Brain Activity

As per a recent study report, intake of Vitamin D can improve brain activity and brain functioning in later part of life. Cognitive performance of over 3000 Europeans between the age group of 40-79 years was compared with the level of Vitamin D using tests to evaluate mental agility. It was observed that lower levels of Vitamin D was associated with poor brain health and reduced brain functions. All the other variables including education level, depression, physical activity and physical performance were considered during the assessment. Though the study was not able to identify the actual reason for the association between Vitamin D and mental functions, the study contributed significantly to the understanding for management of conditions like Alzheimer’s Disease and Dementia

Vitamin D is crucial in
Improving Brain Functions
What is Vitamin D? Symptoms of Vitamin D Deficiency

Vitamin D is a fat soluble pro-hormone, which plays the primary function of improving metabolism and absorption of calcium in the body. Vitamin D also regulates the absorption and metabolism of Phosphrous in the body. Vitamin D is naturally synthesized in skin which only requires sunlight exposure. However as per the National Health and Nutrition Survey, it has been observed that more than 7 million children across the United States suffer from Vitamin D deficiency, while another 50 million children have insufficient quantity of Vitamin D.
Deficiency of Vitamin D is associated with Rickets in children and Osteomalacia in adults, both conditions characterized by poor calcification of bone matrix which in turn results in softening of bones, increased risk of fractures, and swelling of joints and limited range of motion. However there are other important functions that Vitamin D performs which include,
  • It helps strengthen the immune system and contributes towards protection against common disorders like flu and common cold. It is also considered beneficial in improving symptoms of autoimmune conditions like Asthma and Multiple Sclerosis
  • Improves mental functions and mental agility in later part of life. Lower levels of Vitamin D were linked with poor brain power in later part of life. 
  • Helps maintain optimum body weight and prevents obesity. Vitamin D deficiency was linked with increase in weight especially due to altered metabolism
  • Vitamin D deficiency increased the risk of development of rheumatoid arthritis 
  • Vitamin D for Better Brain
    Health during Old Age
  • Considered to have a protective action against DNA damage caused due to low levels of radiation. As per reports Vitamin D deficiency was consistently observed in all cancer patients treated in the United States, irrespective of their nutritional status.
Foods with Vitamin D: Vitamin for Better Brain Health

Though the exact action of Vitamin D on improving brain health is not clearly understood, it is believed that the hormone has an action on the neurons of the brain which in turn improve mental and cognitive functions. Though adequate exposure to sunlight is considered adequate for the production of Vitamin D in the body, sunbathing and undue sun exposure is not recommended as it is linked with skin cancer.
Vitamin D supplements are often recommended in individuals with Vitamin D deficiency; however there are certain foods that can improve Vitamin D levels in the body,
  • Fish liver oil especially cod liver oil and cold water fish like herring and salmon are considered to be a good source of Vitamin D
  • Egg Yolk is also considered to be loaded with Vitamin D
  • Dairy products including Milk, Cheese and Butter are also good sources of Vitamin D. However consuming low fat milk can reduce the availability of Vitamin D through these sources.
Improve Brain Activity: Lifestyle tips to Enhance Brain Power

Here are some simple life style tips to help enhance brain functions,
  • Keep yourself physically active. Physical activity and mental agility are closely linked with each other. Physical activity ensures that the neurons and the nerves are actively involved in transmission of information across the brain, which in turn keeps the brain active and improves brain functioning. 
  • Solve some puzzles. Solving simple crossword puzzles or Sudoku can help in sharpening the brain and its intellect and keep it agile and active for longer 
  • Sleep Well. Inadequate sleep especially in patients with insomnia can increase the risk of irritability and also result in deteriorated brain functions. Getting adequate sleep now, will keep your brain active and agile during old age. 
  • Stop smoking and avoid alcohol. Both these foods interfere with normal metabolism, pass through the blood brain barrier and can cause damage to the brain cells.
Diet to Improve Brain Health: Vitamin D and Other Foods for Brain Powder

Though Vitamin D is considered to play a crucial role in improving brain functions, especially in the later part of life, there are a host of other dietary suggestions that can improve brain functioning and overall mental health.
As per a study conducted by Gomez, California University, Los Angeles, who analyzed more than 160 different studies, found that a diet rich in fish, nuts like walnuts and fresh fruits like Kiwi fruit is considered to be beneficial to improve brain power. These foods contain Omega-3 essential fatty acids which help in the management of other brain conditions like Dementia, Schizophrenia and Depression.
Also avoiding refined foods, junk foods, etc is necessary to improve brain power since these foods interfere with brain synapses and result in memory disorders.

Red & processed meat consumption = increased pancreatic cancer risk.

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Pancreatic cancer is one of the most fatal types of cancer, with a 5-year relative survival of about 5.5% (Howlader et al, 2010). Thus, identification of risk factors for this cancer is of great public health importance. Dietary factors could conceivably influence the risk of developing pancreatic cancer, although no dietary factor has been convincingly associated with pancreatic cancer risk (2007). High consumption of red meat and/or processed meat has been associated with increased risk of some gastrointestinal cancers, such as colorectal (Larsson and Wolk, 2006; Chan et al, 2011) and stomach cancer (Larsson et al, 2006b).

Whether red and processed meat consumption is a risk factor also for pancreatic cancer remains unclear. The authors of this report therefore conducted a dose–response meta-analysis of prospective studies to examine the associations of red and processed meat consumption with pancreatic cancer risk.

Their Conclusion:

Findings from this meta-analysis indicate that processed meat consumption is positively associated with pancreatic cancer risk. Red meat consumption was associated with an increased risk of pancreatic cancer in men.

 
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