April 2011 Natural Health Newsletter
In This Issue:
Sleep Your Way to a Healthy Weight
How To... Avoid Childhood Allergies
Smoking Changes Teen Brains
HRT and Breast Cancer Risk
Beat Belly Fat
Common Healthy Diet Mistakes
FDA Studies Food Dyes & Hyperactivity
1 in 3 Kids is overweight
Roasted Red Peppers Give Soup a Boost
Healthy Recipies
Visit Our Learning Center
Alive Magazine
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How to Sleep Your Way to a Healthy Weight
Whether you occasionally have a tough time falling asleep or you just can't seem to stay asleep at times, too many nights spent lying awake can catch up with you faster than you may think. And research is now showing that your waistline could be the first place you notice it - with imbalances in your blood sugar and your heart health not far behind.
What's behind this dangerous domino effect? Well, without enough quality sleep, your body's natural restorative cycles are disrupted, along with its levels of several key regulatory hormones-namely leptin, ghrelin, adiponectin and melatonin. While leptin and ghrelin influence your appetite by telling your body when to stop and start eating, adiponectin is essential for normal weight, blood sugar and cholesterol control.
Research indicates that melatonin plays a similar role, responsible for maintaining both a healthy weight and a healthy lipid profile-not to mention proper glucose metabolism. The bottom line: Cut back on your sleep, and you could be setting your body up for metabolic imbalance.
It's clear that getting quality sleep every night should be one of your top priorities-especially if you're overweight. But if you find that occasional sleepless nights are occurring despite even your best efforts to wind down, a little help may be in order to get the shuteye you need.
Nightly melatonin supplementation is a good place to start, with research indicating that it can promote more restful sleep while helping you to keep healthy weight and cholesterol levels. Along with melatonin, you can also turn to a few time-tested and research-supported botanicals to ensure a good night's sleep: Studies show that a blend of Magnolia officinalis bark and Ziziphus spinosa seed extracts (also known as Seditol) may bind with sleep-promoting receptors to enhance relaxation and fight fatigue at the same time.
Hops also contains powerful natural sleep-promoting compounds, while lemon balm has been shown to aid occasional sleeplessness - at the same time improving your mood, stress responses and cognitive performance, too. Similarly, clinical study indicates that valerian is able to calm nerves and enhance sleep quality-along with passion flower, which is another safe and effective solution for better quality sleep. You'll find all of these botanicals combined in Vitamin Research Products nightly formula Herbal Sleep.
Getting your sleep schedule back on track is half the battle when it comes to weight gain, but you can also help your body along with a blend of acacia gum polysaccharides and esterified fatty acids. Clinical trials show that this combo (called LeptinX, also available from VRP) can help balance serum leptin, adiponectin and insulin levels while assisting in the management of both weight and body fat measures-making it a safe and effective natural solution for those sometimes sleep-starved scale watchers.
References:
1. Knutson KL, Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Ann N Y Acad Sci. 2008;1129:287-304.
2. Shankar A, Syamala S, Kalidindi S. Insufficient rest or sleep and its relation to cardiovascular disease, diabetes and obesity in a national, multiethnic sample. PLoS One. 2010 Nov 30;5(11):e14189.
3. Broussard J, Brady MJ. The impact of sleep disturbances on adipocyte function and lipid metabolism. Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):763-73.
4. American Sleep Apnea Association website, www.sleepapnea.org, accessed January 5, 2011.
5. Morselli L, Leproult R, Balbo M, Spiegel K. Role of sleep duration in the regulation of glucose metabolism and appetite. Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):687-702.
6. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine. 2004;141(11):846-850.
7. Nakagawa Y, Kishida K, Kihara S, Yoshida R, Funahashi T, Shimomura I. Nocturnal Falls of Adiponectin Levels in Sleep Apnea with Abdominal Obesity and Impact of Hypoxia-Induced Dysregulated Adiponectin Production in Obese Murine Mesenteric Adipose Tissue. J Atheroscler Thromb. 2010 Dec 1. Published Online Ahead of Print.
8. Vasseur F. Adiponectin and its receptors: partners contributing to the "vicious circle"leading to the metabolic syndrome? Pharmacol Res. 2006 Jun;53(6):478-81.
9. Ukkola O, Santaniemi M. Adiponectin: a link between excess adiposity and associated comorbidities? J Mol Med. 2002 Nov;80(11):696-702.
10. Renaldi O, Pramono B, Sinorita H, Purnomo LB, Asdie RH, Asdie AH. Hypoadiponectinemia: a risk factor for metabolic syndrome. Acta Med Indones. 2009 Jan;41(1):20-4.
11. Agil A, Navarro-Alarcón M, Ruiz R, Abuhamadah S, El-Mir MY, Vázquez GF. Beneficial effects of melatonin on obesity and lipid profile in young Zucker diabetic fatty rats. J Pineal Res. 2010 Nov 19. Published Online Ahead of Print.
12. Contreras-Alcantara S, Baba K, Tosini G. Removal of melatonin receptor type 1 induces insulin resistance in the mouse. Obesity (Silver Spring). 2010 Sep;18(9):1861-3.
13. Olde Rikkert MG, Rigaud AS. Melatonin in elderly patients with insomnia. A systematic review. Z Gerontol Geriatr. 2001 Dec;34(6):491-7.
14. Nunes DM, Mota RM, Machado MO, Pereira ED, Bruin VM, Bruin PF. Effect of melatonin administration on subjective sleep quality in chronic obstructive pulmonary disease. Braz J Med Biol Res. 2008 Oct;41(10):926-31.
15. Bourne RS, Mills GH, Minelli C. Melatonin therapy to improve nocturnal sleep in critically ill patients: encouraging results from a small randomised controlled trial. Crit Care. 2008;12(2):R52.
16. Koetter U, Barrett M, Lacher S, Abdelrahman A, Dolnick D. Interactions of Magnolia and Ziziphus Extracts with Selected Central Nervous System Receptors. J Ethnopharmacol. 2009 Jul 30;124(3):421-5.
17. LaValle J, Pelletier M, LaValle L, Barrett M, Koetter U, Dolnick D. A Proprietary Blend of Magnolia and Ziziphus Extracts Assists with Sleep: An Open-Label Assessment. Unpublished study.
18. Wohlfart R, Hänsel R, Schmidt H. The Sedative-hypnotic Principle of Hops. Planta Med. 1983 Jun;48(6):120-3.
19. Soulimani R, et al. Neurotropic action of the hydroalcoholic extract of Melissa officinalis in the mouse. Planta Med. 1991;57:105-109.
20. Kennedy DO, Little W, Scholey AB. Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm). Psychosom Med. 2004 Jul-Aug;66(4):607-13.
21. Houghton PJ. The scientific basis for the reputed activity of Valerian. J Pharm Pharmacol. 1999;51:505-12.
22. Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982;17:65-71.
23. Jellin JM, Gregory PJ, Batz F, Hitchens K, et al. Pharmacist's Letter/Prescriber's Letter Natural Medicines Comprehensive Database. 5ht ed. Stockton CA. Therapeutic Research Faculty. 2003. p1014.
24. Fragala MS, Kraemer WJ, Volek JS, et al. Influences of a dietary supplement in combination with an exercise and diet regimen on adipocytokines and adiposity in women who are overweight. Eur J Appl Physiol. 2009;105:665-72.
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HOW TO ... AVOID CHILDHOOD Allergies
Many cases of food Allergies and Eczema - a skin condition marked by itchy rashes - are unavoidable. But dermatologists say these steps may help reduce your child's risks:
Consider your pregnancy diet. Babies whose mothers eat peanuts are more likely to test positive for peanut allergies, and the same may be true for eggs and egg allergies, according to a recently published article in the Journal of Allergy and Clinical Immunology. However, previous studies have had conflicting results. Talk to your doctor.
Breastfeed your baby. Here's another plus for nursing: "There is evidence that for at-risk babies, exclusive breast feeding for the first four months reduces the risk of Eczema and cow's milk Allergy during the first two years of life,"says Dr. Stephen Shield of Allergy Partners of Eastern Virginia. "At-risk" refers to a child who has a parent or sibling with allergies.
Ask about a specialized formula. If you don't breastfeed, extensively or partly hydrolyzed formula - mixtures in which protein is broken into smaller parts for easier digestion - may prevent or delay the onset of eczema in at-risk children.
Don't introduce solid foods before age 4 to 6 months. Rice and oat cereals are good first choices because they rarely trigger allergies. Many pediatricians recommend not feeding highly allergenic foods to a child until age 1 (cow's milk and citrus fruits), 2 (eggs and wheat) and 3 (peanuts and fish).
Introduce single foods at a time. Give your child a new food every three to five days. That way, you'll know exactly which one is to blame for any allergic reactions.
Ditch antibacterial soap. Regular soap and water is fine for cleaning - and may be better at preventing allergies as a child's Immune system matures.
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Smoking Changes Teen Brains
Most Smokers pick up the habit as teens and a new study from UCLA shows it may alter the still-developing part of the brain responsible for decision making.
Researchers studied the prefrontal cortex, which continues to mature into early adulthood, and controls functions such as planning, decision making and the ability to delay gratification.
Using MRI imaging, while having both smoking and non-smoking teens perform a test, researchers found that the Smokers had less activity in the prefrontal cortex. That was most true of the teens most addicted to nicotine.
"As the prefrontal cortex continues to develop during the critical period of adolescence, smoking may influence the trajectory of brain development, affecting the function of the prefrontal cortex,"said Dr. Edythe London, a professor of psychiatry and senior author of the study. "In turn, if the prefrontal cortex is negatively impacted, a teen may be more likely to start smoking and to keep smoking - instead of making the decision that would favor a healthier life."
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HRT and Breast Cancer Risk - How to get off HRT
In the past several years, many doctors have advanced the notion that it's safest to start hormone therapy soon after Menopause, when women are most eager to find relief from hot flashes, mood swings and Insomnia.
And indeed, there's good evidence that the potential benefits of hormone therapy (stronger bones, less heart disease and others) outweigh the potential risks (blood clots, stroke and more) during this period, according to a new scientific statement from the Endocrine Society.
But there's an important wrinkle: Recent research shows that women who start the most common type of hormone therapy - Estrogen plus progestin - soon after Menopause have a significantly higher risk of breast cancer than those who take the hormones later or not at all.
Soon after menopause: The evidence suggests that taking these hormones for five years soon after menopause (within five years after menopause is complete) will cause an additional seven out of 1,000 women to develop breast cancer, compared with women who forgo hormone treatment, according to Dr. Richard Santen, lead author of the Endocrine Society's new statement on hormone therapy.
Studies indicate that 15 out of every 1,000 women who do not take hormones in the five years following menopause will be diagnosed with breast cancer. In general, as women age, their underlying risk of breast cancer rises.
Later after menopause: By contrast, an extra four out of 1,000 women who take Estrogen plus progestin for five years later after menopause (at least five to 10 years after this change of life) are likely to experience breast cancer, noted Santen, a professor of medicine at the University of Virginia Health System.
Why would the timing of hormone therapy make a difference when it comes to breat cancer?
The answer lies partly with estrogen , which "promotes the growth of almost everything,"according to Dr. James Simon, a clinical professor at George Washington University.
While that growth-promoting effect may be good for a woman's skin, blood vessels and sex organs, it can be harmful if she harbors tiny, undetectable tumors in her breasts, Simon observed.
With the onset of menopause, many of these tumors would have been deprived of estrogen and expanded little, if at all. But when hormones are administered, tumors can start growing and become noticeable through mammograms or physical exams, leading to higher rates of reported breast cancer, Simon explained.
Progestin is also thought to play an important role by promoting cell proliferation and perhaps fueling the expansion of small tumors' blood supply, said Dr. Rowan Chlebowski, a medical oncologist with the Los Angeles BioMedical Research Institute at Harbor-UCLA Medical Center.
Why, then, would breast cancer risks decline for women who start hormone therapy later, after five or more years?
The theory here is that breast cancer cells deprived of estrogen for a significant time respond differently when they are again exposed to the hormone. Instead of promoting growth, after a sustained absence estrogen appears to wreak havoc on cancer cells and promote their death, Santen said.
That would help explain why women who took estrogen only in the largest randomized controlled trial of hormone therapy yet undertaken - the Women's Health Initiative study - had breast cancer rates 20 to 40 percent below what was expected. On average, women in the study had undergone menopause more than a dozen years earlier and had thus experienced a long gap of living without hormones.
The same reduction isn't seen in the estrogen plus progestin group, researchers believe, because of the impact of progestin.
When trying to evaluate the pros and cons of hormone therapy, make sure your doctor evaluates your breast cancer risk before you start taking hormones, said Simon, who also is president of Women's Health & Research Consultants in Washington, D.C. Most women exaggerate the risk of dying from breast cancer by a factor of 10, he noted.
For women age 50 to 59, the chance of being diagnosed with breast cancer is 2.38 percent, according to statistics from the National Cancer Institute.
Put another way, one out of every 42 women in this age group is likely to receive a diagnosis. Even if hormones add to this, "we're still talking about small risks overall,"said Dr. Margery Gass, executive director of the North American Menopause Society.
If your menopause symptoms aren't severe and you're worried about breast cancer risks, try lifestyle changes (turning down the heat in your bedroom at night, wearing layered clothing, cutting back on coffee), vaginal Lubricants or other prescription options to ease symptoms. "If you can make it out a couple of years, your symptoms will probably get better,"said Dr. Margery Gass of the North American Menopause Society.
If you decide on hormones, there's no need to worry about taking estrogen alone for about five years after menopause. "Breast cancer risk becomes significant in women who take estrogen for longer than five years,"said Dr. Richard Santen, noting that risks become elevated the longer a woman is on hormone therapy.
If you start taking estrogen plus progestin soon after menopause, you're probably safe doing so for a couple of years. "After a year or two, work with your physician to see if you can stop the hormones or if you still need them,"said oncologist Rowan Chlebowski.
Try Estrosmart. Learn about Menosmart supplement and HOW TO GET OFF HRT and balance your hormones naturally
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Beat Belly Fat
The old way to a flat belly involved nothing but cardio, counting calories, and control. The new thinking: Relax and live a little! You're more likely to stick to a plan that allows you some indulgences and actually fits in your life.
Have a Glass of Wine with Dinner
- Women tend to cut back on other parts of their diet when they drink, and there is evidence that their bodies break down alcohol inefficiently, which can burn a few more calories.
Skip Sit-ups
- Those hundreds of sit-ups before bed aren't getting you any closer to a toned Stomach. Not only do crunches put your lower back at risk for injury, but they work only a tiny portion of your core.
Shorten Your Cardio Workout
- People who do 30 minutes of intense cardio, five days a week, lost more than those who exercised for 50 minutes a session at a moderate pace, even though they burned the same number of total calories at the gym.
Get More Sleep
- Rest regulates your hunger hormones and lack of shut-eye simultaneously stimulates your appetite while suppressing feelings of satiety
Eat 3 Servings of Dairy Every Day
- People who were on a reduced-calorie diet and ate about 3 cups of Yogurt a day for 12 weeks lost more weight than those who cut calories and took Calcium pills. Yogurt eaters lost about an inch and a half from their waists, while the Calcium pill poppers lost less than a quarter of an inch.
Eat Carbs (But Choose Wisely)
- Those who stock up on whole grains (dark bread, brown rice, popcorn, bulgur wheat, couscous) and cereal Fiber tend to have less overall body fat and belly fat than those who ate less of the stuff.
For more health, diet and weight loss tips, visit Fitbie.com. 2011, Fitbie.com
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Common Healthy Diet Mistakes
After years spent adjusting your diet - limiting added sugar, swapping whole milk for skim, bypassing deep-fried dishes - you may consider yourself a pretty healthy eater. But even the most nutritious types can be plagued with lagging energy, hunger pains, or a scale that just won't budge. Correct common food mistakes and fine-tune you're eating habits to make you feel your absolute best.
Noshing Sneaky Sources of Sugar
-The Pitfall: Some common foods that seem healthy - Yogurt, Smoothies, and whole grain cereals - can have as much Sugar as is recommended for an entire day
-Food Fix: Opt for cereal with less than 8 grams of Sugar per serving, or plain Yogurt. Then toss in fruit for sweetness to get more nutritional bang for your buck.
Not Getting Enough Fat
-The Pitfall: People focus on eliminating fat that they eat many "fat-free" items, leaving you unsatisfied and craving something more substantial, which may make you overindulge at dinner or reach for a late-night snack
- Food Fix: Add a side to your meal of steamed spinach, Broccoli, or other veggies, drizzled with Olive oil or tossed with sliced Almonds. Another option: Mix low-mercury canned tuna, with greens and 2 Tbsp reduced-fat Olive oil and Balsamic Vinegar dressing.
Waiting Too Long to Have Breakfast
- The Pitfall: You may be in a mad rush to get out the door in the morning, but waiting until 10 a.m. to have breakfast when you wake at dawn results in flagging energy later in the day.
- Food Fix: Make a grab-and-go breakfast the night before: Try hard-boiling protein-packed eggs, or making Smoothies to store in the fridge.
Missing a Post-Exercise Snack
- The Pitfall: A lot of people don't eat after they exercise because they don't want to add in calories after they just burned some
- Food Fix: Replenish depleted energy reserves by having a snack of about 150 calories that contains diary, such as a small cup of natural yogurt or cottage cheese with fruit.
Eating Often, but Relying on "Healthy" Packaged Foods
- The Pitfall: Relying on low-calorie energy Bars, frozen entrees, and other processed foods throughout the day may be convenient, but they're not exactly nutrient dense. Most are also low in Antioxidants and Fiber, and may be high in sodium.
- Food Fix: Plan ahead by having snack options on hand that are heavy on produce and light on processed foods. At mealtimes, try stirring spinach into soups or pastas; and add a cup of black beans to chicken dishes.
Copyright 2011, Fitbie.com
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FDA Studies Food Dyes & Hyperactivity
The United States Food and Drug Administration is examining the link between dyes found in everyday foods and hyperactivity in children.
At a two-day meeting starting Wednesday, an FDA advisory committee will decide whether available data links the dyes and the disorder. The panel will recommend whether the agency should further study the issue or require better labeling.
The FDA has so far said there is no proven relationship between food dyes and hyperactivity in most children. But the agency said that for "certain susceptible children," hyperactivity and other behavioral problems may be exacerbated by food dyes and other substances in food.
The meeting is in response to a 2008 petition filed by the advocacy group Center for Science in the Public Interest to ban Yellow 5, Red 40 and six other dyes.
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1 in 3 Kids in Ohio is Overweight
Despite increased efforts to combat childhood obesity, the percentage of overweight children in Ohio remains at more than 30, virtually unchanged in the past five years, a state health department study released yesterday found.
State officials said the findings mirror national data for all states.
The causes are no surprise: lack of exercise, poor diet, poverty, lack of access to healthy foods.
The study included some alarming statistics. For example, 40 percent of third-grade students drink more than two sugar-sweetened drinks a day, and youngsters who watch three or more hours of television a day were more likely to be overweight and obese than those who spend less time on the couch.
Still, officials say the good news is that childhood obesity has not gotten worse.
"We are actually pleased that they didn't go up. We feel like there is a leveling off,"said Angela Norton of the Ohio Department of Health. She is one of the authors of the report. "There has been an increased focus (on the problem) but it will take time"for the trend to reverse.
Dr. Robert Murray, a pediatrician and professor at Ohio State University's Department of Human Nutrition, said changing human behavior does not happen quickly.
"This is the result of habits laid down really early in life and reinforced strongly,"he said. "We get a lot of reinforcement for eating birthday cakes and Fast Food, so when you go to turn those things around, it's hard."
Bottom line: Kids eat too much and don't get enough exercise.
Among the report's highlights:
-Black and Latino children were significantly more overweight or obese than white children were.
-The prevalence of overweight or obese children living in Appalachian counties was significantly higher than in any other type of county.
-Low-income children were significantly more likely to be obese than other children were.
-The rate of overweight and obese children who were not enrolled in the federal free and reduced-price lunch program dropped by 3percent.
-The prevalence of overweight and obese children was greater among those with a higher consumption of sugar-sweetened beverages. Children who drank more than one of these beverages per day were the most likely to be overweight and obese.
-Children who drank the most sugar-sweetened beverages per day include black and Latino children, those living in Appalachian counties and low-income children.
"The data in this report will allow us to more effectively address the needs of the most vulnerable communities in Ohio,"said state Health Director Theodore Wymyslo in a release.
Murray said that providing children with more structure and less screen time is a good place to start.
He said children should not be allowed to eat and drink all day long. Parents should establish a clear bedtime, and children should get up in the morning with time to eat breakfast and be given a healthy snack after school.
Time in front of the television, computer or other device should be limited to no more than two hours a day to avoid too much sedentary time and encourage more physical activity.
To read the report, go to www.odh.ohio.gov and click on the "childhood obesity"link.
ccandisky@dispatch.com
To see more of The Columbus Dispatch, or to subscribe to the newspaper, go to http://www.columbusdispatch.com.
Copyright 2011, The Columbus Dispatch, Ohio
Distributed by McClatchy-Tribune Information Services.
For more information about the content services offered by McClatchy-Tribune Information Services (MCT), visit www.mctinfoservices.com.
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Roasted Red Peppers Give Soup a Boost
Does the thought of a bowl of Tomato Soup and a grilled cheese sandwich on a cold winter's day make you smile?
Chances are your dear mother opened a can and melted a slice of yellow American cheese on white bread. But with just about as much effort, you can add nutrition and a bit of sophistication to this classic lunch combo.
The Star's Roasted Red Pepper Soup With Smoked Gouda features roasted red Peppers in a jar, a convenience product available in nearly every supermarket. Red Peppers are naturally high in Vitamin C and Beta Carotene. The robust roasted Pepper flavor melds beautifully with a grating of smoky Gouda, a Dutch cheese with a nutty, almost butterscotch note.
Can you say "Mmm, mmm good?"
Shopping tips: Look for roasted red peppers in the produce aisle or the condiments aisle, often near the olives. Refrigerate remaining peppers in the jar.
Gouda does not come in pre-shredded packets. Instead, look for a small wheel (often covered in wax) in the deli section and shred your own.
Cooking tip: An immersion blender is a cool little handheld stick with a rotary blade on the end to puree soup right in the pot. They're a fairly inexpensive appliance, but you can use a blender if you prefer. Just be sure to allow the soup to cool slightly and vent the top before pureeing to avoid splatters on the ceiling.
Serving tip: If you have fresh Basil in the fridge, add a leaf to this brilliant red-orange soup for a bit of gourmet style.
ROASTED RED PEPPER SOUP WITH Smoked Gouda
Makes 4 servings (total yield 5 cups)
1 tablespoon Olive oil
1 medium onion, chopped
2 medium carrots, peeled and cut into small pieces
1 (12-ounce) jar roasted red peppers, drained and diced
4 Cloves Garlic, minced
2 (14.5-ounce) cans reduced sodium, fat-free chicken broth
2 teaspoons dried Basil leaves
1/2 teaspoon dried Thyme leaves
Salt and pepper to taste
1/2 cup shredded Smoked Gouda
Heat Olive oil in a 4-quart saucepan over medium high heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until tender. Add carrots, roasted red peppers, Garlic, chicken broth and Seasonings. Bring to a boil; reduce heat and simmer, uncovered, 25 to 30 minutes.
Remove from heat. Carefully use an immersion blender and puree soup or ladle soup, in batches, into a blender, vent cover and puree soup.
Return soup puree to saucepan; add cheese.
Cook over low heat, stirring frequently, until cheese is melted.
Per (11/4 cup) serving: 161 calories (43 percent from fat), 10 grams total fat (3 grams saturated), 16 milligrams CHOLESTEROL, 15 grams carbohydrates, 14 grams protein, 165 milligrams sodium, 4 grams dietary Fiber.
Recipes developed for The Star by Professional home economists Kathryn Moore and Roxanne Wyss.
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Healthy Recipies
Visit Our Learning Center
Alive Magazine
