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IN THIS ISSUE:

Understanding Age-Related Eye Diseases

Posted April 24, 2013

GLAUCOMA Glaucoma, the world’s second largest cause of unnecessary blindness, slowly destroys eyesight through raised pressure within the eyeball. Sufferers experience no discomfort, which means that significant and lasting damage can occur before they notice any difference.

Those aged over 40 are particularly at risk, along with people of Afro-Caribbean descent or with a family history of glaucoma. Other risk factors include shortsightedness and medical conditions such as diabetes, poor circulation, migraine headaches or past eye injuries. However, if diagnosed early the condition can be managed effectively with simple eye drops.

PRESBYOPIA Presbyopia, meaning “old eye”, is the loss of the eye’s ability to focus on close objects.

Symptoms, such as reading a newspaper at arm’s length, usually surface in your early forties.

Presbyopia is part of the ageing process and easily corrected with varifocals; spectacle lenses with no visible line, used to correct vision from distance to close-up viewing.

They have a gradual change in power from the top to the bottom, allowing you to see clearly at all distances.

These are not to be confused with bifocals, as they combine all distances in one lens, not just two.

CATARACTS Cataracts are common in over-60s.

The lens becomes opaque, blurring vision and even leading to loss of sight if left untreated.

In the early stages, the condition may cause nearsightedness and the reduction in perception of blue colours. Surgery is the most effective way to restore vision.

AMD Age-related macular degeneration, frequently referred to as AMD, occurs in older people.

The macula – the centre of the retina, used for detailed vision – thins and occasionally bleeds. This can lead to distortion or even loss of central vision.

The sufferer may also have trouble discerning colours. Peripheral vision remains unaffected but central vision loss is serious.

Early diagnosis and treatment are vital.

GLAUCOMA Glaucoma, the world's second largest cause of unnecessary blindness, slowly destroys eyesight through raised pressure within the eyeball. Sufferers experience no discomfort, which means that significant and lasting damage can occur before they notice any difference.

Those aged over 40 are particularly at risk, along with people of Afro-Caribbean descent or with a family history of glaucoma. Other risk factors include shortsightedness and medical conditions such as diabetes, poor circulation, migraine headaches or past eye injuries. However, if diagnosed early the condition can be managed effectively with simple eye drops.

PRESBYOPIA Presbyopia, meaning "old eye", is the loss of the eye's ability to focus on close objects.

Symptoms, such as reading a newspaper at arm's length, usually surface in your early forties.

Presbyopia is part of the ageing process and easily corrected with varifocals; spectacle lenses with no visible line, used to correct vision from distance to close-up viewing.

They have a gradual change in power from the top to the bottom, allowing you to see clearly at all distances.

These are not to be confused with bifocals, as they combine all distances in one lens, not just two.

CATARACTS Cataracts are common in over-60s.

The lens becomes opaque, blurring vision and even leading to loss of sight if left untreated.

In the early stages, the condition may cause nearsightedness and the reduction in perception of blue colours. Surgery is the most effective way to restore vision.

AMD Age-related macular degeneration, frequently referred to as AMD, occurs in older people.

The macula - the centre of the retina, used for detailed vision - thins and occasionally bleeds. This can lead to distortion or even loss of central vision.

The sufferer may also have trouble discerning colours. Peripheral vision remains unaffected but central vision loss is serious.

Early diagnosis and treatment are vital.

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Diabetes Drugs Can Deplete Certain Nutrients

Posted March 3, 2013

Dear Pharmacist, I have your “Diabetes Without Drugs” book and it has helped me, but I’m still on two of the original 5 medications for this condition. What nutrients should I take with my medicine? — B.B., Micanopy, Fla.

For my new readers, the term “drug mugger” refers to how medication (or foods) reduce levels of vitamins, minerals and beneficial flora (probiotics) and cause side effects.

Metformin, which belongs to the biguanide class, depletes probiotics, vitamin B12 and folic acid. This deficiency may cause homocysteine to rise. You can measure homocysteine in the blood.

Up to 30 percent of people taking biguanide drugs (like metformin) experience poor absorption of vitamin B12, according to Diabetologia (1983) and withdrawal of this drug resulted in normal absorption in only half of those with malabsorption.

In other words, just taking the medicine means that half of you still need long-term B12 supplementation, because your B12 won’t automatically rise upon discontinuation of the drug.

Low B12 and folate could contribute or possibly cause tingling or numbness in the hands or feet (termed neuropathy), depression, megaloblastic anemia, weakness, rapid heart rate, confusion, memory loss, dementia, diarrhea/constipation, chronic fatigue, sciatica, as well as a higher risk of heart disease.

Do you think I’m telling you to stop your medicine? I’m not.

I am trying to keep you safe and help you learn what nutrients to put back. Replenishing what the drug mugger stole reduces your risk of side effects and remains compliant with your medication.

Hopefully your doctor has my book and has already told you to take a good B12 and folic acid supplement, as well as (and this is important) a good probiotic, because you require beneficial bacteria to manufacture B12.

Sulfonylureas (glipizide, glyburide, glimepiride) can increase the risk of CoQ10 deficiency according to a study in the Journal of Medicine. That can lead to fatigue, shortness of breath and heart arrhythmias.

info@dearpharmacist.com

Dear Pharmacist, I have your "Diabetes Without Drugs" book and it has helped me, but I'm still on two of the original 5 medications for this condition. What nutrients should I take with my medicine? -- B.B., Micanopy, Fla.

For my new readers, the term "drug mugger" refers to how medication (or foods) reduce levels of vitamins, minerals and beneficial flora (probiotics) and cause side effects.

Metformin, which belongs to the biguanide class, depletes probiotics, vitamin B12 and folic acid. This deficiency may cause homocysteine to rise. You can measure homocysteine in the blood.

Up to 30 percent of people taking biguanide drugs (like metformin) experience poor absorption of vitamin B12, according to Diabetologia (1983) and withdrawal of this drug resulted in normal absorption in only half of those with malabsorption.

In other words, just taking the medicine means that half of you still need long-term B12 supplementation, because your B12 won't automatically rise upon discontinuation of the drug.

Low B12 and folate could contribute or possibly cause tingling or numbness in the hands or feet (termed neuropathy), depression, megaloblastic anemia, weakness, rapid heart rate, confusion, memory loss, dementia, diarrhea/constipation, chronic fatigue, sciatica, as well as a higher risk of heart disease.

Do you think I'm telling you to stop your medicine? I'm not.

I am trying to keep you safe and help you learn what nutrients to put back. Replenishing what the drug mugger stole reduces your risk of side effects and remains compliant with your medication.

Hopefully your doctor has my book and has already told you to take a good B12 and folic acid supplement, as well as (and this is important) a good probiotic, because you require beneficial bacteria to manufacture B12.

Sulfonylureas (glipizide, glyburide, glimepiride) can increase the risk of CoQ10 deficiency according to a study in the Journal of Medicine. That can lead to fatigue, shortness of breath and heart arrhythmias.

info@dearpharmacist.com

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How Sleep and Diet Affect Each Other

Posted Feb 27, 2013

A new study by University of Pennsylvania researchers suggests that a good night’s sleep and a good diet go hand in hand, but it also contains some perplexing data that raises more questions than it answers.

“I can’t tell people what to do yet,” said Michael Grandner, a psychologist and sleep researcher at Penn’s Center for Sleep and Circadian Neurobiology.

The study he led, published online in the journal Appetite, examined the relationship between how much and what people ate and how long they slept. Eventually Grandner hopes to show whether changing your diet will make you sleep better or whether spending more time in bed will help you eat better.

“This is kind of the first step,” he said.

Previous studies have shown that hunger for high-fat, high-carbohydrate foods increased when sleep was restricted. People who sleep less than the “normal” seven to eight hours a night also are at higher risk for obesity, diabetes, and heart and mental health problems. The risk increases the less people sleep, Grandner said. Sleeping too much is also associated with poor physical and mental health.

Using self-reported data from the National Health and Nutrition Examination Survey, the Penn team compared the diets of very short sleepers (less than five hours a night), short sleepers (five to six hours a night) and long sleepers (more than nine hours) with normal sleepers.

Some results were surprising. The very short sleepers, who were the heaviest, didn’t eat the most calories. That was the short sleepers. Possible explanations, Grandner said, are that very short sleepers underreported how much they were eating or that lack of sleep “fundamentally disrupts the way the body regulates energy.”

The normal sleepers had the most varied diets and managed not to eat less of any important nutrients than the other groups in the process. The very short sleepers had the least varied diets.

Grandner expected clear patterns from very short to short to normal to long sleeping. But that often was not the case. The very short and short sleepers sometimes looked quite different. Grandner, who has been studying short sleepers in the lab, found that interesting. He thinks risks for short sleepers are mixed and that they should be studied separately.

How were the diets different? The very short sleepers reported drinking less water and eating fewer foods rich in lycopene (from tomatoes and fruits) and carbohydrates. The short sleepers consumed less vitamin C, water, and selenium (this is in nuts, meat, and shellfish) and more lutein (found in green leafy vegetables). The longer sleepers consumed less carbohydrates and more alcohol.

Caffeine intake wasn’t a significant factor.

For now, Grandner said, the important message is that “sleep is critical for health. We know this.” So is diet, and the two are connected. Somehow.

Grandner said this region is particularly rich in sleep experts who can help. “If someone’s having trouble sleeping,” he said, “they shouldn’t ignore it.”

Contact staff writer Stacey Burling at 215-854-4944 or sburling@phillynews.com.

©2013 The Philadelphia Inquirer

Visit The Philadelphia Inquirer at www.philly.com

Distributed by MCT Information Services

A new study by University of Pennsylvania researchers suggests that a good night's sleep and a good diet go hand in hand, but it also contains some perplexing data that raises more questions than it answers.

"I can't tell people what to do yet," said Michael Grandner, a psychologist and sleep researcher at Penn's Center for Sleep and Circadian Neurobiology.

The study he led, published online in the journal Appetite, examined the relationship between how much and what people ate and how long they slept. Eventually Grandner hopes to show whether changing your diet will make you sleep better or whether spending more time in bed will help you eat better.

"This is kind of the first step," he said.

Previous studies have shown that hunger for high-fat, high-carbohydrate foods increased when sleep was restricted. People who sleep less than the "normal" seven to eight hours a night also are at higher risk for obesity, diabetes, and heart and mental health problems. The risk increases the less people sleep, Grandner said. Sleeping too much is also associated with poor physical and mental health.

Using self-reported data from the National Health and Nutrition Examination Survey, the Penn team compared the diets of very short sleepers (less than five hours a night), short sleepers (five to six hours a night) and long sleepers (more than nine hours) with normal sleepers.

Some results were surprising. The very short sleepers, who were the heaviest, didn't eat the most calories. That was the short sleepers. Possible explanations, Grandner said, are that very short sleepers underreported how much they were eating or that lack of sleep "fundamentally disrupts the way the body regulates energy."

The normal sleepers had the most varied diets and managed not to eat less of any important nutrients than the other groups in the process. The very short sleepers had the least varied diets.

Grandner expected clear patterns from very short to short to normal to long sleeping. But that often was not the case. The very short and short sleepers sometimes looked quite different. Grandner, who has been studying short sleepers in the lab, found that interesting. He thinks risks for short sleepers are mixed and that they should be studied separately.

How were the diets different? The very short sleepers reported drinking less water and eating fewer foods rich in lycopene (from tomatoes and fruits) and carbohydrates. The short sleepers consumed less vitamin C, water, and selenium (this is in nuts, meat, and shellfish) and more lutein (found in green leafy vegetables). The longer sleepers consumed less carbohydrates and more alcohol.

Caffeine intake wasn't a significant factor.

For now, Grandner said, the important message is that "sleep is critical for health. We know this." So is diet, and the two are connected. Somehow.

Grandner said this region is particularly rich in sleep experts who can help. "If someone's having trouble sleeping," he said, "they shouldn't ignore it."

Contact staff writer Stacey Burling at 215-854-4944 or sburling@phillynews.com.

©2013 The Philadelphia Inquirer

Visit The Philadelphia Inquirer at www.philly.com

Distributed by MCT Information Services

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Lifestyle Changes Lead to Weight Loss and Fewer Medical Problems

Posted Feb 22, 2013

Deloris Brown, 46, said the most important part of her losing more than 70 pounds was making the decision.

She had some help, though. She wrestled with pre-diabetes, asthma and an autoimmune disease that often saw her in an emergency room as her immune system turned on her.

But that’s over, now, she said.

“I can’t remember when I last used my inhaler,” Brown said. “And I’m saving money because I haven’t had to buy the asthma medicine — and that was $140 for 30 pills.”

She put on pounds over the years because of her diet, which included a lot of stress eating and fried food, and the Prednisone, a drug she took for asthma and to fight off the autoimmune reactions. Weight gain and high blood glucose levels are a side effect of the drug.

Brown used a weight-loss method that scares a lot of people: She changed her diet, ate less and exercises nearly every day.

Brown decided in mid-2011 to lose weight, when she saw the first announcement for a new program called “Tread the Med” at the Washington University School of Medicine where Brown works.

“I’d been wanting to lose weight, so (friends and co-worker) formed a team to participate,” she said. The program assigned participants to walk 10,000 steps a day by walking around the hospital campus and other walking.

Tread the Med was “an initiative to get employees up and walking so they could have exercise in their daily lives,” said Betsy Snyder, wellness coordinator for Washington University School of Medicine. “We chose walking because so many people can do it and it’s so easy to do, the benefits are numerous and it leads to a less stressful walk.”

Each participant gets a pedometer with a goal of 10,000 steps per day for 100 days, Snyder said. People can build up to the goal while some are able to do 10,000 steps, she said.

“The purpose was that if you walk or do anything for 100 days, it becomes a habit,” she said. “Hopefully people continue walking after the program.”

That’s what Brown did. She joined the first session more than a year ago, then joined the second session.

During that second session, though, she had an asthma attack that set off the autoimmune disease. She had hives, rashes and other things that came with allergy attacks plus the asthma, she said.

“I knew then I had to lose weight, something to get my health under control,” she said.

She approached a childhood friend, Briant K. Mitchell, who ran a fitness center in Jamestown Mall. “She came to me crying,” he said. “I told her if she follows my program, she’ll get rid of the weight and be healthier.”

Mitchell says he caters mainly to people whose health depends on dropping weight. “Most of my clients have diabetes or pre-diabetes and hypertension,” he said. He and two physicians who were clients of his, created the eating program that Brown adopted.

“It’s the right amount of carbohydrates, nutritious food, six small meals a day,” he said, “and exercise for an hour four times a week.”

That was last spring. By the end of summer, she was missing 70 pounds. More importantly, her health numbers had improved and her asthma and autoimmune symptoms had vanished.

She said she might have weighed more than 229 pounds. “But that was the first time she weighed.”

She still works out with Mitchell and was in the second round of the Tread to Med program when she joined the fitness program. She’s in the third session now.

Each day she walks around the medical school with friends and co-workers. “That’s what’s good about this,” she said. “People asked how I did it and then they joined me and started walking too.”

The best part is that she feels better, she said. “I can do more, I have more energy and I feel so much better,” she said.

“My daughter told me when I lost the weight, Mama, I can get my arms around you now.”

Do you know a “How I did it?”

Suggest a candidate to:

Email — harry.jackson@post-dispatch.com

Phone — 314-340-8234′

©2013 the St. Louis Post-Dispatch

Visit the St. Louis Post-Dispatch at www.stltoday.com

Distributed by MCT Information Services

Deloris Brown, 46, said the most important part of her losing more than 70 pounds was making the decision.

She had some help, though. She wrestled with pre-diabetes, asthma and an autoimmune disease that often saw her in an emergency room as her immune system turned on her.

But that's over, now, she said.

"I can't remember when I last used my inhaler," Brown said. "And I'm saving money because I haven't had to buy the asthma medicine -- and that was $140 for 30 pills."

She put on pounds over the years because of her diet, which included a lot of stress eating and fried food, and the Prednisone, a drug she took for asthma and to fight off the autoimmune reactions. Weight gain and high blood glucose levels are a side effect of the drug.

Brown used a weight-loss method that scares a lot of people: She changed her diet, ate less and exercises nearly every day.

Brown decided in mid-2011 to lose weight, when she saw the first announcement for a new program called "Tread the Med" at the Washington University School of Medicine where Brown works.

"I'd been wanting to lose weight, so (friends and co-worker) formed a team to participate," she said. The program assigned participants to walk 10,000 steps a day by walking around the hospital campus and other walking.

Tread the Med was "an initiative to get employees up and walking so they could have exercise in their daily lives," said Betsy Snyder, wellness coordinator for Washington University School of Medicine. "We chose walking because so many people can do it and it's so easy to do, the benefits are numerous and it leads to a less stressful walk."

Each participant gets a pedometer with a goal of 10,000 steps per day for 100 days, Snyder said. People can build up to the goal while some are able to do 10,000 steps, she said.

"The purpose was that if you walk or do anything for 100 days, it becomes a habit," she said. "Hopefully people continue walking after the program."

That's what Brown did. She joined the first session more than a year ago, then joined the second session.

During that second session, though, she had an asthma attack that set off the autoimmune disease. She had hives, rashes and other things that came with allergy attacks plus the asthma, she said.

"I knew then I had to lose weight, something to get my health under control," she said.

She approached a childhood friend, Briant K. Mitchell, who ran a fitness center in Jamestown Mall. "She came to me crying," he said. "I told her if she follows my program, she'll get rid of the weight and be healthier."

Mitchell says he caters mainly to people whose health depends on dropping weight. "Most of my clients have diabetes or pre-diabetes and hypertension," he said. He and two physicians who were clients of his, created the eating program that Brown adopted.

"It's the right amount of carbohydrates, nutritious food, six small meals a day," he said, "and exercise for an hour four times a week."

That was last spring. By the end of summer, she was missing 70 pounds. More importantly, her health numbers had improved and her asthma and autoimmune symptoms had vanished.

She said she might have weighed more than 229 pounds. "But that was the first time she weighed."

She still works out with Mitchell and was in the second round of the Tread to Med program when she joined the fitness program. She's in the third session now.

Each day she walks around the medical school with friends and co-workers. "That's what's good about this," she said. "People asked how I did it and then they joined me and started walking too."

The best part is that she feels better, she said. "I can do more, I have more energy and I feel so much better," she said.

"My daughter told me when I lost the weight, Mama, I can get my arms around you now."

Do you know a "How I did it?"

Suggest a candidate to:

Email -- harry.jackson@post-dispatch.com

Phone -- 314-340-8234'

©2013 the St. Louis Post-Dispatch

Visit the St. Louis Post-Dispatch at www.stltoday.com

Distributed by MCT Information Services

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Folic Acid Awareness Before You’re Pregnant

Posted Feb 21, 2013

In the Yakima Valley, resources are plentiful for teens and low-income women who find themselves pregnant without a plan.

For a county with the third-highest teen birth rate in the state, providers say access to information and care during pregnancy is crucial.

But they also say some women still fall through the cracks.

That’s what makes the recent announcement by state and local public health officials about a sudden spike in a fatal birth defect in the county last year so troubling to medical professionals involved in maternal care and prenatal health. Without adequate health information, women are at higher risk of missing out on important prenatal and even pre-conception care that could help avoid such defects.

“Because the state will provide insurance coverage for most low-income women who are pregnant, almost everybody who needs care can get it. So that’s a good thing,” said Dr. Anita Showalter, who was an obstetrician at the Yakima Valley Farm Workers Clinic for four years before joining the faculty at Pacific Northwest University of Health Sciences, where she’s also assistant dean of clinical sciences.

“When somebody slips through the cracks, it’s generally because they didn’t avail themselves to those things that are there for them,” or because of barriers to access such as lack of transportation, Showalter said.

Citing state Department of Health statistics, the Yakima Health District issued a news release Jan. 30 announcing that eight cases of anencephaly had occurred in Yakima County in 2012. Typically, public health officials expect only one all year. The state has begun an investigation to find if the number is a trend or a random spike.

Anencephaly, which is uniformly fatal, is caused when the protective neural tube doesn’t close completely around the spine at the base of the brain. The result is the absence of a large part of the brain and skull.

The most conclusive studies show a direct link between neural tube defects and a lack of folic acid, which is found in leafy green vegetables, citrus fruits and legumes, among other foods. Taking vitamins with folic acid is an easy way to help prevent anencephaly — if women know to do so.

The tricky thing, experts say, is that anencephaly occurs by the fourth or sixth week of pregnancy, before many women may even know they’re pregnant. So providers recommend that all women of childbearing age take at least 0.4 miligrams of folic acid daily.

“You can’t wait until you go, ‘Oh, I’m pregnant,’ and then take (folic acid); it’s too late,” said Susie Ball, genetic counselor at Yakima Valley Memorial Hospital’s maternal health office. For effective prevention, “You have to do it all the time.”

Ball meets with families when any kind of birth defect is detected in prenatal screening. With anencephaly, there is a genetic predisposition for the defect — women who have it in their families are at higher risk — but no test before conception to determine if the parents have that predisposition. There also seems to be a slightly higher predisposition for the condition among Hispanics, Ball said.

The high rate of diabetes in the Valley is concerning, too, as the disease puts pregnant women at higher risk for birth defects of any kind, Ball said.

A healthy diet that includes folic acid is sometimes harder for low-income women, Showalter said.

“Where we run into problems is the people who are doing a lot of fast food or already-prepared food that alters that mix,” she said, adding that families who do a lot of home-cooking have a better chance of having a balanced diet.

Diet is a problem for teen moms too, says Heather Bulfinch, who teaches teen moms at Davis High School as part of Yakima’s program for student parents. Teens don’t always worry much about what they’re eating, she said, so nutrition is a big part of their instruction.

“Folic acid is not in Hot Cheetos,” Bulfinch said. “We revisit nutrition multiple times throughout our curriculum; you need reminders.”

Lori Gibbons runs Memorial’s childbirth education program and says teens have a sense of invincibility. “They don’t think anything will happen to them,” she said, so they may not think they need to take folic acid.

Both health educators and providers say they discuss folic acid and prenatal vitamins as early as possible when pregnant women first seek care.

In its investigation, the Health Department will also look at environmental factors that could have contributed to the increase in the defect last year. For example, medical doctors from the state Health Department and the Yakima Health District say a few small studies have shown an increased rate of anencephaly in women who drink from private well water where nitrates exceed the federal safety limit.

“The first thing I ask, because the demographics of our city haven’t changed significantly … is what environmental thing might have happened that could’ve been a factor that we don’t know or understand yet?” Showalter said. There are medications, including some antibiotics, that can block absorption of folic acid in the body, and she wonders if there might be chemicals present in the Valley that could do the same thing.

Studies show that anencephaly is often caused by multiple factors, so providers and health officials have to be aware of all possibilities. And there’s a chance that Yakima’s high number in 2012 was just a fluke.

“It’s such a detective game because there are different things that can cause it, and sometimes in the end, we don’t know,” Showalter said. “It comes and it goes and you pray it doesn’t happen again.”

–Molly Rosbach can be reached at 509-577-7728 or mrosbach@yakimaherald.com.

©2013 Yakima Herald-Republic (Yakima, Wash.)

Visit Yakima Herald-Republic (Yakima, Wash.) at www.yakima-herald.com

Distributed by MCT Information Services

In the Yakima Valley, resources are plentiful for teens and low-income women who find themselves pregnant without a plan.

For a county with the third-highest teen birth rate in the state, providers say access to information and care during pregnancy is crucial.

But they also say some women still fall through the cracks.

That's what makes the recent announcement by state and local public health officials about a sudden spike in a fatal birth defect in the county last year so troubling to medical professionals involved in maternal care and prenatal health. Without adequate health information, women are at higher risk of missing out on important prenatal and even pre-conception care that could help avoid such defects.

"Because the state will provide insurance coverage for most low-income women who are pregnant, almost everybody who needs care can get it. So that's a good thing," said Dr. Anita Showalter, who was an obstetrician at the Yakima Valley Farm Workers Clinic for four years before joining the faculty at Pacific Northwest University of Health Sciences, where she's also assistant dean of clinical sciences.

"When somebody slips through the cracks, it's generally because they didn't avail themselves to those things that are there for them," or because of barriers to access such as lack of transportation, Showalter said.

Citing state Department of Health statistics, the Yakima Health District issued a news release Jan. 30 announcing that eight cases of anencephaly had occurred in Yakima County in 2012. Typically, public health officials expect only one all year. The state has begun an investigation to find if the number is a trend or a random spike.

Anencephaly, which is uniformly fatal, is caused when the protective neural tube doesn't close completely around the spine at the base of the brain. The result is the absence of a large part of the brain and skull.

The most conclusive studies show a direct link between neural tube defects and a lack of folic acid, which is found in leafy green vegetables, citrus fruits and legumes, among other foods. Taking vitamins with folic acid is an easy way to help prevent anencephaly -- if women know to do so.

The tricky thing, experts say, is that anencephaly occurs by the fourth or sixth week of pregnancy, before many women may even know they're pregnant. So providers recommend that all women of childbearing age take at least 0.4 miligrams of folic acid daily.

"You can't wait until you go, 'Oh, I'm pregnant,' and then take (folic acid); it's too late," said Susie Ball, genetic counselor at Yakima Valley Memorial Hospital's maternal health office. For effective prevention, "You have to do it all the time."

Ball meets with families when any kind of birth defect is detected in prenatal screening. With anencephaly, there is a genetic predisposition for the defect -- women who have it in their families are at higher risk -- but no test before conception to determine if the parents have that predisposition. There also seems to be a slightly higher predisposition for the condition among Hispanics, Ball said.

The high rate of diabetes in the Valley is concerning, too, as the disease puts pregnant women at higher risk for birth defects of any kind, Ball said.

A healthy diet that includes folic acid is sometimes harder for low-income women, Showalter said.

"Where we run into problems is the people who are doing a lot of fast food or already-prepared food that alters that mix," she said, adding that families who do a lot of home-cooking have a better chance of having a balanced diet.

Diet is a problem for teen moms too, says Heather Bulfinch, who teaches teen moms at Davis High School as part of Yakima's program for student parents. Teens don't always worry much about what they're eating, she said, so nutrition is a big part of their instruction.

"Folic acid is not in Hot Cheetos," Bulfinch said. "We revisit nutrition multiple times throughout our curriculum; you need reminders."

Lori Gibbons runs Memorial's childbirth education program and says teens have a sense of invincibility. "They don't think anything will happen to them," she said, so they may not think they need to take folic acid.

Both health educators and providers say they discuss folic acid and prenatal vitamins as early as possible when pregnant women first seek care.

In its investigation, the Health Department will also look at environmental factors that could have contributed to the increase in the defect last year. For example, medical doctors from the state Health Department and the Yakima Health District say a few small studies have shown an increased rate of anencephaly in women who drink from private well water where nitrates exceed the federal safety limit.

"The first thing I ask, because the demographics of our city haven't changed significantly ... is what environmental thing might have happened that could've been a factor that we don't know or understand yet?" Showalter said. There are medications, including some antibiotics, that can block absorption of folic acid in the body, and she wonders if there might be chemicals present in the Valley that could do the same thing.

Studies show that anencephaly is often caused by multiple factors, so providers and health officials have to be aware of all possibilities. And there's a chance that Yakima's high number in 2012 was just a fluke.

"It's such a detective game because there are different things that can cause it, and sometimes in the end, we don't know," Showalter said. "It comes and it goes and you pray it doesn't happen again."

--Molly Rosbach can be reached at 509-577-7728 or mrosbach@yakimaherald.com.

©2013 Yakima Herald-Republic (Yakima, Wash.)

Visit Yakima Herald-Republic (Yakima, Wash.) at www.yakima-herald.com

Distributed by MCT Information Services

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Is Sugar to Blame?

Posted Feb 2, 2013

As January fades into February, many New Year’s resolutions start to wilt.

But the status of sugar in the American diet is still hotly contested.

“Sugar (and added sugars) has received a lot of attention lately,” said Marianne Smith Edge, senior vice president of nutrition and food safety at the International Food Information Council, in an email.

The resolve to lose weight again made the list as one of the most common resolutions in the United States, but research suggests it’s also one of the hardest to keep.

Recently published research in the Journal of the American Medical Association suggested that obese people have a lower risk of death compared to people with normal weight.

A recent book by Dr. Robert Lustig, a pediatric endocrinologist at the University of California, San Francisco, posits fat isn’t the issue in obesity.

What does matter is the health of processes necessary for life. Heart disease, diabetes and other chronic illnesses threaten health, Lustig said. And he blames sugar for the development of those conditions.

Studies in nutrition are frequently cropping up with new ideas in weight loss and management, but it’s important to remember the science of nutrition is still evolving, said Susan Kopins, a registered dietitian at the Women’s Healthcare Group in Spring Garden Township.

“The American Heart Association and American Medical Association recently recognized under their low-fat diet recommendation, obesity rates increased,” Kopins said.

But sugar is tricky, she said.

It’s easy to get a lot of sugar quickly into your system with sodas and juices,” Kopins said.

That rush of sugar sends a message to the body to stabilize blood-sugar levels with insulin. Because the simple sugars are quickly and easily digested, the body is soon hungry again. The addictive qualities of sugar, push people to desire more sweet flavors to curb their hunger, and the cycle starts again, Kopins said.

The way to solve the problem: portion control.

John White, an expert in caloric sweeteners, agrees.

“Sugars alone are not responsible for obesity,” said White, the president of White Technical Research, a consulting firm for the food and beverage industry. “It’s calorie intake.”

The Food and Drug Administration reported calorie intake over the last 40 years has increased by 425 calories a day.

And calorie reduction is achievable, Kopins said.

She recommends pairing sweet foods with those high in fiber or protein.

For example, apple slices with peanut butter will slow down the insulin response and better control the sugar dump, she said.

“There’s a place for everything in your diet,” Kopins said. “The key is finding balance.”

©2013 York Daily Record (York, Pa.)

Visit York Daily Record (York, Pa.) at www.ydr.com

Distributed by MCT Information Services

As January fades into February, many New Year's resolutions start to wilt.

But the status of sugar in the American diet is still hotly contested.

"Sugar (and added sugars) has received a lot of attention lately," said Marianne Smith Edge, senior vice president of nutrition and food safety at the International Food Information Council, in an email.

The resolve to lose weight again made the list as one of the most common resolutions in the United States, but research suggests it's also one of the hardest to keep.

Recently published research in the Journal of the American Medical Association suggested that obese people have a lower risk of death compared to people with normal weight.

A recent book by Dr. Robert Lustig, a pediatric endocrinologist at the University of California, San Francisco, posits fat isn't the issue in obesity.

What does matter is the health of processes necessary for life. Heart disease, diabetes and other chronic illnesses threaten health, Lustig said. And he blames sugar for the development of those conditions.

Studies in nutrition are frequently cropping up with new ideas in weight loss and management, but it's important to remember the science of nutrition is still evolving, said Susan Kopins, a registered dietitian at the Women's Healthcare Group in Spring Garden Township.

"The American Heart Association and American Medical Association recently recognized under their low-fat diet recommendation, obesity rates increased," Kopins said.

But sugar is tricky, she said.

It's easy to get a lot of sugar quickly into your system with sodas and juices," Kopins said.

That rush of sugar sends a message to the body to stabilize blood-sugar levels with insulin. Because the simple sugars are quickly and easily digested, the body is soon hungry again. The addictive qualities of sugar, push people to desire more sweet flavors to curb their hunger, and the cycle starts again, Kopins said.

The way to solve the problem: portion control.

John White, an expert in caloric sweeteners, agrees.

"Sugars alone are not responsible for obesity," said White, the president of White Technical Research, a consulting firm for the food and beverage industry. "It's calorie intake."

The Food and Drug Administration reported calorie intake over the last 40 years has increased by 425 calories a day.

And calorie reduction is achievable, Kopins said.

She recommends pairing sweet foods with those high in fiber or protein.

For example, apple slices with peanut butter will slow down the insulin response and better control the sugar dump, she said.

"There's a place for everything in your diet," Kopins said. "The key is finding balance."

©2013 York Daily Record (York, Pa.)

Visit York Daily Record (York, Pa.) at www.ydr.com

Distributed by MCT Information Services

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Extra Fat Leads to Extra Health Problems

Posted Jan 20, 2013

Extra body fat increases a person’s risk of diabetes, heart attack, stroke, Alzheimer’s disease, kidney and liver failure, amputation, blindness, early death and a long list of other problems nobody wants. Research tells us that. But how does it actually happen? The Gazette-Mail asked medical experts to explain, in plain language.

“Start with this fact,” Dr. Sally Swisher said. “If you eat more sugar than you burn with exercise, your body generates fat.”

Swisher is a neurologist and bariatric doctor at Charleston’s Medical Weight Loss and Skin Care Clinic.

The body turns food into glucose, she explained. It’s straightforward, almost mathematical. Your muscle cells use most of the glucose for fuel. If you exercise a lot, your muscles burn up a lot of glucose. If you’re a couch potato, your glucose doesn’t burn up – and the body converts it into fat.

Globs of sunny yellow fat – unused glucose – float through your arteries in your blood to the organ or tissues where they are deposited.

“Picture your arteries coming out of your heart like big rivers,” Swisher said. “The farther they are from the heart, the smaller they get, and the easier it is for fat to clog them up. By the time arteries get to your feet and hands, they’re tiny.”

Fat cells float through these arteries. Along the way, they are deposited on tissue and organs. When fat finds a home in an organ, it can cause problems. If enough fat is deposited, it causes big problems.

That’s an “extremely simplified version of the way it happens,” Swisher said.

Inside the arteries, fat aggravates the walls as it floats along, then inflames them, Swisher said. “Fat cells slip underneath the inflamed lining. That constricts the artery. It used to be called hardening of the arteries.”

If the inner artery wall becomes harder and rougher, the blood has a harder time getting through, and blood clots are more likely to form.

“There is bad fat and good fat,” Swisher said. Exercise generates good fat, known as HDL cholesterol. It lowers all kinds of health risks. Bad fat – called triglycerides and LDL cholesterol – inflames artery walls. “It’s not just innocent baby fat,” Swisher said.

“When we are children, our bodies create the number of fat cells we will have for the rest of our lives, research shows,” she said. “If people have too many fat cells when they reach adulthood, they are more likely to have trouble with weight for the rest of their lives.”

What damage can it cause?

Extra weight can raise a person’s risk of many different kinds of problems:

Heart failure: “A hundred extra pounds makes your heart muscle thicken, just like any muscle working overtime,” Swisher said. “A bigger heart eventually leads to heart failure.”

A heart has to work extra hard to pump blood through a large body. The strain can cause a heart attack or stroke.

Fat can be especially dangerous inside arteries that supply the heart. It interferes with heart function and can set off heart attacks.

Sleep apnea, which is almost always caused by obesity, Swisher said. “Obese people often have fat in the back of their throats. When they lie down, the weight of their chest is on top of them. They don’t have enough oxygen, so they wake up tired, or their spouse hears them struggling to breathe.”

Diabetes: Belly fat has a lot to do with Type 2 diabetes, which used to be called “adult onset” diabetes. Thirty years ago, people under 20 almost never got it. Now it is showing up in obese teenagers and children.

Type 2 diabetes – 90 to 95 percent of all diabetes – can be prevented with exercise and healthy diet.

Parkersburg native Dr. Frank Schwartz, who directs the diabetes/ endocrine program at Ohio University, explains the role fat plays in diabetes:

Glucose (digested sugar) can’t enter the cells to provide fuel without insulin, a hormone secreted by the pancreas. Insulin interacts with the glucose and lets it enter the cells, like a key that opens the door to the cell. But fat secretes hormones that can keep the key from working.

When glucose can’t enter the cells, that’s called insulin resistance. The more fat, the more interference. The more interference, the more insulin resistance.

When glucose cannot enter the muscle cells, a person has diabetes. Digested sugar stays in the person’s bloodstream and his or her blood sugar goes up. The body converts much of the sugar into fat.

Type 2 diabetes can start in the body 10 years before a person feels symptoms, research says. If a 30-year-old develops diabetes, it might have started at age 20. When a 15-year-old develops diabetes, it might have started at age 5.

Physical activity counteracts insulin resistance and increases the amount of glucose that can reach the cells. “That’s a major reason why physical activity can prevent diabetes or help make it better,” Swisher said.

Amputation: When little arteries get clogged with fat, circulation is cut off to the body parts farthest from the heart: including feet and hands. They don’t heal well from infection and may get ulcers and gangrene. “That puts you at risk of amputation,” Swisher said.

Kidney failure: “If small arteries leading to the kidneys get clogged, your body tries to overcome it, but after awhile, your kidneys just quit working,” Swisher said. After that, a person needs expensive, time-consuming dialysis – often four hours a day, three days a week, running the entire blood supply through a cleaning machine.

Stroke: Diabetics are more likely to have strokes, caused by constriction of small brain arteries. “That leads to clogging of the carotid arteries, which leads to strokes,” Swisher said. Plaques of inflamed cells and fat build up inside the artery.

“People in their 30s and 40s with high cholesterol who smoke can have a premature stroke,” she said. “If we don’t get a grip on this, it’s a matter of time till teenagers start having heart attacks and strokes.”

Alzheimer’s disease: In 2008, researchers found that obese people are twice as likely to get Alzheimer’s as healthy-weight people are. Healthy-weight people with a “spare tire” are twice as likely to get dementia as healthy-weight people with no spare tire, they found. Nobody knows yet why that happens.

Liver disease: Fat deposited on the liver can lead to cirrhosis of the liver. Obesity causes more liver failure than alcoholism does, according to the Centers for Disease Control and Prevention.

Cancer: Estrogen is stored in fat, so excess fat creates higher estrogen levels in the blood. “Extra estrogen in the blood also puts you at risk of cancers of the breast and uterus,” Swisher said. The lining of the uterus may also get thicker with excess weight, which can cause cancer.

“Colon cancer is also related to obesity, though nobody knows why,” she said.

Sexual dysfunction: Diabetes causes impotence in men, and very obese young women often don’t ovulate. “They’re infertile and have high insulin levels,” Swisher said. “If they lose weight, they can become fertile again. Doctors joke that pregnancy is a side effect of weight loss.”

Incontinence: “If a woman has 50 or 60 extra pounds, and she rides a bike or just sneezes, the pressure of the belly against the bladder can force urine out,” Swisher said. A woman can undergo surgery to lift the bladder – or she can lose weight, making the surgery unnecessary.

Musculoskeletal problems and arthritis: “If weight-bearing joints carry too much weight: knees, feet and, to a lesser extent, hips, the amount of arthritis accelerates as you get older,” Swisher said. “Overweight people don’t get over it as easily. Rehab is harder.”

Blindness: Diabetes also can cause blindness. Fat clogs the artery leading to the retina, and “that can cause stroke in the eye,” Swisher said. Young overweight girls can also go blind with “false tumor” condition, she said, in which fat creates pressure inside the skull, causing severe headaches. The bulge in the optic nerve may resemble a brain tumor.

“None of these things has to happen,” Swisher said. “That’s the important thing to remember. It’s possible to prevent them all with exercise and diet. It’s within most people’s reach.

“If I were queen of the world,” she said, “the first thing I’d do is take control of school lunches and get kids outside playing every day again.”

KATE LONG | Sunday Gazette-Mail I have patients lift this rubber model of five pounds of fat when theyre disappointed that they only lost five pounds, said Dr. Sally Swisher, neurologist and bariatric doctor at Charleston Medical Weight Loss and Skin Care Clinic. They feel how heavy it is and realize that five pounds is a wonderful thing not to have to carry around anymore.

Reach Kate Long at 304-348-1798 or katelong@wvgazette.com.

This story was written with the help of the Dennis A. Hunt Fund for Health Journalism, administered by the California Endowment Health Journalism Fellowships at the USC’s Annenberg School for Communication and Journalism.

Extra body fat increases a person's risk of diabetes, heart attack, stroke, Alzheimer's disease, kidney and liver failure, amputation, blindness, early death and a long list of other problems nobody wants. Research tells us that. But how does it actually happen? The Gazette-Mail asked medical experts to explain, in plain language.

"Start with this fact," Dr. Sally Swisher said. "If you eat more sugar than you burn with exercise, your body generates fat."

Swisher is a neurologist and bariatric doctor at Charleston's Medical Weight Loss and Skin Care Clinic.

The body turns food into glucose, she explained. It's straightforward, almost mathematical. Your muscle cells use most of the glucose for fuel. If you exercise a lot, your muscles burn up a lot of glucose. If you're a couch potato, your glucose doesn't burn up - and the body converts it into fat.

Globs of sunny yellow fat - unused glucose - float through your arteries in your blood to the organ or tissues where they are deposited.

"Picture your arteries coming out of your heart like big rivers," Swisher said. "The farther they are from the heart, the smaller they get, and the easier it is for fat to clog them up. By the time arteries get to your feet and hands, they're tiny."

Fat cells float through these arteries. Along the way, they are deposited on tissue and organs. When fat finds a home in an organ, it can cause problems. If enough fat is deposited, it causes big problems.

That's an "extremely simplified version of the way it happens," Swisher said.

Inside the arteries, fat aggravates the walls as it floats along, then inflames them, Swisher said. "Fat cells slip underneath the inflamed lining. That constricts the artery. It used to be called hardening of the arteries."

If the inner artery wall becomes harder and rougher, the blood has a harder time getting through, and blood clots are more likely to form.

"There is bad fat and good fat," Swisher said. Exercise generates good fat, known as HDL cholesterol. It lowers all kinds of health risks. Bad fat - called triglycerides and LDL cholesterol - inflames artery walls. "It's not just innocent baby fat," Swisher said.

"When we are children, our bodies create the number of fat cells we will have for the rest of our lives, research shows," she said. "If people have too many fat cells when they reach adulthood, they are more likely to have trouble with weight for the rest of their lives."

What damage can it cause?

Extra weight can raise a person's risk of many different kinds of problems:

Heart failure: "A hundred extra pounds makes your heart muscle thicken, just like any muscle working overtime," Swisher said. "A bigger heart eventually leads to heart failure."

A heart has to work extra hard to pump blood through a large body. The strain can cause a heart attack or stroke.

Fat can be especially dangerous inside arteries that supply the heart. It interferes with heart function and can set off heart attacks.

Sleep apnea, which is almost always caused by obesity, Swisher said. "Obese people often have fat in the back of their throats. When they lie down, the weight of their chest is on top of them. They don't have enough oxygen, so they wake up tired, or their spouse hears them struggling to breathe."

Diabetes: Belly fat has a lot to do with Type 2 diabetes, which used to be called "adult onset" diabetes. Thirty years ago, people under 20 almost never got it. Now it is showing up in obese teenagers and children.

Type 2 diabetes - 90 to 95 percent of all diabetes - can be prevented with exercise and healthy diet.

Parkersburg native Dr. Frank Schwartz, who directs the diabetes/ endocrine program at Ohio University, explains the role fat plays in diabetes:

Glucose (digested sugar) can't enter the cells to provide fuel without insulin, a hormone secreted by the pancreas. Insulin interacts with the glucose and lets it enter the cells, like a key that opens the door to the cell. But fat secretes hormones that can keep the key from working.

When glucose can't enter the cells, that's called insulin resistance. The more fat, the more interference. The more interference, the more insulin resistance.

When glucose cannot enter the muscle cells, a person has diabetes. Digested sugar stays in the person's bloodstream and his or her blood sugar goes up. The body converts much of the sugar into fat.

Type 2 diabetes can start in the body 10 years before a person feels symptoms, research says. If a 30-year-old develops diabetes, it might have started at age 20. When a 15-year-old develops diabetes, it might have started at age 5.

Physical activity counteracts insulin resistance and increases the amount of glucose that can reach the cells. "That's a major reason why physical activity can prevent diabetes or help make it better," Swisher said.

Amputation: When little arteries get clogged with fat, circulation is cut off to the body parts farthest from the heart: including feet and hands. They don't heal well from infection and may get ulcers and gangrene. "That puts you at risk of amputation," Swisher said.

Kidney failure: "If small arteries leading to the kidneys get clogged, your body tries to overcome it, but after awhile, your kidneys just quit working," Swisher said. After that, a person needs expensive, time-consuming dialysis - often four hours a day, three days a week, running the entire blood supply through a cleaning machine.

Stroke: Diabetics are more likely to have strokes, caused by constriction of small brain arteries. "That leads to clogging of the carotid arteries, which leads to strokes," Swisher said. Plaques of inflamed cells and fat build up inside the artery.

"People in their 30s and 40s with high cholesterol who smoke can have a premature stroke," she said. "If we don't get a grip on this, it's a matter of time till teenagers start having heart attacks and strokes."

Alzheimer's disease: In 2008, researchers found that obese people are twice as likely to get Alzheimer's as healthy-weight people are. Healthy-weight people with a "spare tire" are twice as likely to get dementia as healthy-weight people with no spare tire, they found. Nobody knows yet why that happens.

Liver disease: Fat deposited on the liver can lead to cirrhosis of the liver. Obesity causes more liver failure than alcoholism does, according to the Centers for Disease Control and Prevention.

Cancer: Estrogen is stored in fat, so excess fat creates higher estrogen levels in the blood. "Extra estrogen in the blood also puts you at risk of cancers of the breast and uterus," Swisher said. The lining of the uterus may also get thicker with excess weight, which can cause cancer.

"Colon cancer is also related to obesity, though nobody knows why," she said.

Sexual dysfunction: Diabetes causes impotence in men, and very obese young women often don't ovulate. "They're infertile and have high insulin levels," Swisher said. "If they lose weight, they can become fertile again. Doctors joke that pregnancy is a side effect of weight loss."

Incontinence: "If a woman has 50 or 60 extra pounds, and she rides a bike or just sneezes, the pressure of the belly against the bladder can force urine out," Swisher said. A woman can undergo surgery to lift the bladder - or she can lose weight, making the surgery unnecessary.

Musculoskeletal problems and arthritis: "If weight-bearing joints carry too much weight: knees, feet and, to a lesser extent, hips, the amount of arthritis accelerates as you get older," Swisher said. "Overweight people don't get over it as easily. Rehab is harder."

Blindness: Diabetes also can cause blindness. Fat clogs the artery leading to the retina, and "that can cause stroke in the eye," Swisher said. Young overweight girls can also go blind with "false tumor" condition, she said, in which fat creates pressure inside the skull, causing severe headaches. The bulge in the optic nerve may resemble a brain tumor.

"None of these things has to happen," Swisher said. "That's the important thing to remember. It's possible to prevent them all with exercise and diet. It's within most people's reach.

"If I were queen of the world," she said, "the first thing I'd do is take control of school lunches and get kids outside playing every day again."

KATE LONG | Sunday Gazette-Mail I have patients lift this rubber model of five pounds of fat when theyre disappointed that they only lost five pounds, said Dr. Sally Swisher, neurologist and bariatric doctor at Charleston Medical Weight Loss and Skin Care Clinic. They feel how heavy it is and realize that five pounds is a wonderful thing not to have to carry around anymore.

Reach Kate Long at 304-348-1798 or katelong@wvgazette.com.

This story was written with the help of the Dennis A. Hunt Fund for Health Journalism, administered by the California Endowment Health Journalism Fellowships at the USC's Annenberg School for Communication and Journalism.

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Fruits That May Fight Obesity

Dec 22, 2012

-A study by Texas AgriLife Research revealed that peaches, plums and nectarines contain compounds that can potentially combat obesity and diabetes.

Jose Cisneros-Zevallos, an associate professor and researcher at Texas A&M, has been working with stone fruit — fruits that have a fleshy outside and a seed inside — for five years.

Though the fruits are linked to fighting off some chronic diseases, gorging oneself on them isn’t something Cisneros’s findings would suggest — at least not yet.

In the first stage of his research on the project, Cisneros studied cell models that resemble certain scenarios — for instance, the cellular makeup of an obese individual.

That stage allowed Cisneros to test compounds in the stone fruit, determine their mechanisms and, ultimately, understand their effect on the body.

His preliminary findings will be presented in August to the American Chemical Society in Philadelphia.

Though Cisneros still must test his findings on animals and hold clinical trials before his research is complete, he has found in the early stages of research that stone fruit can inhibit fat accumulation and chronic inflammation, a stage of obesity in which fat cells behave abnormally and negatively affect the body’s reception of insulin.

“The diet in American society has a major role in triggering the inflammation process,” Cisneros said. “But these stone fruits have huge potential of compounds working in different fronts.”

Though his findings do not suggest that consuming stone fruits will reverse obesity and diabetes, “eating healthy is always good,” Cisneros said. “Why not include some of these fruits?”

It is not yet clear what amount must be consumed to fight off obesity and diabetes, but Cisneros hopes to have that information after the clinical trials.

“There is an increase in all these types of chronic diseases. We want to create awareness that there has to be some changes in the way people are eating,” Cisneros said. “It’s nice to know and to learn that some of the fruits contain all these compounds that can help us stay healthy.”

Mark Scarmardo, owner of The Farm Patch, a fresh produce market in Bryan, said he is always trying to promote products that are healthier for his customers, an effort he says the research can only help.

“Our generation and the new generation coming up want to eat healthier and live longer and have a better lifestyle,” Scarmardo said. “With the research promoting it, it’s right along with what you want to do.”

©2012 The Eagle (Bryan, Texas)

Visit The Eagle (Bryan, Texas) at www.theeagle.com

Dec 22, 2012

-A study by Texas AgriLife Research revealed that peaches, plums and nectarines contain compounds that can potentially combat obesity and diabetes.

Jose Cisneros-Zevallos, an associate professor and researcher at Texas A&M, has been working with stone fruit -- fruits that have a fleshy outside and a seed inside -- for five years.

Though the fruits are linked to fighting off some chronic diseases, gorging oneself on them isn't something Cisneros's findings would suggest -- at least not yet.

In the first stage of his research on the project, Cisneros studied cell models that resemble certain scenarios -- for instance, the cellular makeup of an obese individual.

That stage allowed Cisneros to test compounds in the stone fruit, determine their mechanisms and, ultimately, understand their effect on the body.

His preliminary findings will be presented in August to the American Chemical Society in Philadelphia.

Though Cisneros still must test his findings on animals and hold clinical trials before his research is complete, he has found in the early stages of research that stone fruit can inhibit fat accumulation and chronic inflammation, a stage of obesity in which fat cells behave abnormally and negatively affect the body's reception of insulin.

"The diet in American society has a major role in triggering the inflammation process," Cisneros said. "But these stone fruits have huge potential of compounds working in different fronts."

Though his findings do not suggest that consuming stone fruits will reverse obesity and diabetes, "eating healthy is always good," Cisneros said. "Why not include some of these fruits?"

It is not yet clear what amount must be consumed to fight off obesity and diabetes, but Cisneros hopes to have that information after the clinical trials.

"There is an increase in all these types of chronic diseases. We want to create awareness that there has to be some changes in the way people are eating," Cisneros said. "It's nice to know and to learn that some of the fruits contain all these compounds that can help us stay healthy."

Mark Scarmardo, owner of The Farm Patch, a fresh produce market in Bryan, said he is always trying to promote products that are healthier for his customers, an effort he says the research can only help.

"Our generation and the new generation coming up want to eat healthier and live longer and have a better lifestyle," Scarmardo said. "With the research promoting it, it's right along with what you want to do."

©2012 The Eagle (Bryan, Texas)



Visit The Eagle (Bryan, Texas) at www.theeagle.com

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Excess Belly Fat Linked to Depression

Posted Nov 26, 2012

Accumulating fat around the belly has long been linked to metabolic syndrome, a collection of problems that include high blood pressure, cholesterol and blood glucose. Recently, metabolic syndrome was linked to a greater risk of Alzheimer’s disease and other forms of dementia later in life. Now depression has been added to the list of ailments linked to excessive belly fat, and losing weight through dieting doesn’t seem to reverse the problem.

“Weight gain is the major contributor to metabolic syndrome and depression, but we also observed that in many people who are obese, losing weight is not enough to reduce the symptoms of depression,” said An Pan, a nutritionist at the Harvard School of Public Health and one of the authors of the study, which appears in a recent issue of Diabetes Care. “In fact, losing weight by dieting may actually increase stress and depressive symptoms.”

A better approach, he says, would involve more exercise, which helps the body burn some of the deep fat packed around abdominal organs – the cause of the large belly often carried by people with metabolic syndrome. He encourages those wanting to lose weight to eat a healthy diet and participate in physical activity. Pan also recommends psychiatric counseling for people who are depressed.

The paper found evidence of a vicious cycle – metabolic syndrome contributes to depression, and depression contributes to metabolic syndrome, apparently by causing people to overeat.

Pan and the other authors of the paper suggest several possible mechanisms for this two-way interaction.

For example, depression affects the metabolism in ways that could increase blood pressure, reduce the body’s ability to absorb glucose and promote the accumulation of belly fat. Also depressed people are more likely to lack the motivation to get exercise.

On top of that, some antidepressant medications promote weight gain.

In the other direction, metabolic syndrome promotes inflammation, which has been linked to depression, and makes the body less sensitive to leptin, the hormone that suppresses appetite after eating.

Low levels of leptin, as well as leptin insensitivity, have been shown to produce depressive symptoms. Also, damage to blood vessels in the brain caused by high blood pressure and other consequences of metabolic syndrome may produce symptoms of depression, and are believed to promote dementia, as other studies have found.

Another study, just published in the journal Neuropsychopharmacology, reports that pioglitazone, a drug that helps prevent diabetes by enhancing the body’s sensitivity to insulin, also appears to boost the effectiveness of antidepressants in people with major depression.

The drug helped even when taken by depressed people who didn’t have the metabolic problems that signal the approach of diabetes. The authors believe that pioglitazone (sold as Actos) counteracts depression by helping the body use glucose more efficiently, just as exercise does.

Apparently the accumulation of belly fat, which may be a consequence of too much sugar in the blood, also contributes to elevated blood sugar and several other problems, including depression.

“I think the major message of our paper is that depression, cardiovascular disease, stroke and other problems begin early even in people who do not have diabetes,” said Pan.

“So prevention should begin early for people with metabolic syndrome. We should pay attention to their mental health, and for people with mental health problems we should monitor their blood glucose, blood lipids and blood pressure to control their risk of cardiovascular disease and stroke.”

Accumulating fat around the belly has long been linked to metabolic syndrome, a collection of problems that include high blood pressure, cholesterol and blood glucose. Recently, metabolic syndrome was linked to a greater risk of Alzheimer's disease and other forms of dementia later in life. Now depression has been added to the list of ailments linked to excessive belly fat, and losing weight through dieting doesn't seem to reverse the problem.

"Weight gain is the major contributor to metabolic syndrome and depression, but we also observed that in many people who are obese, losing weight is not enough to reduce the symptoms of depression," said An Pan, a nutritionist at the Harvard School of Public Health and one of the authors of the study, which appears in a recent issue of Diabetes Care. "In fact, losing weight by dieting may actually increase stress and depressive symptoms."

A better approach, he says, would involve more exercise, which helps the body burn some of the deep fat packed around abdominal organs - the cause of the large belly often carried by people with metabolic syndrome. He encourages those wanting to lose weight to eat a healthy diet and participate in physical activity. Pan also recommends psychiatric counseling for people who are depressed.

The paper found evidence of a vicious cycle - metabolic syndrome contributes to depression, and depression contributes to metabolic syndrome, apparently by causing people to overeat.

Pan and the other authors of the paper suggest several possible mechanisms for this two-way interaction.

For example, depression affects the metabolism in ways that could increase blood pressure, reduce the body's ability to absorb glucose and promote the accumulation of belly fat. Also depressed people are more likely to lack the motivation to get exercise.

On top of that, some antidepressant medications promote weight gain.

In the other direction, metabolic syndrome promotes inflammation, which has been linked to depression, and makes the body less sensitive to leptin, the hormone that suppresses appetite after eating.

Low levels of leptin, as well as leptin insensitivity, have been shown to produce depressive symptoms. Also, damage to blood vessels in the brain caused by high blood pressure and other consequences of metabolic syndrome may produce symptoms of depression, and are believed to promote dementia, as other studies have found.

Another study, just published in the journal Neuropsychopharmacology, reports that pioglitazone, a drug that helps prevent diabetes by enhancing the body's sensitivity to insulin, also appears to boost the effectiveness of antidepressants in people with major depression.

The drug helped even when taken by depressed people who didn't have the metabolic problems that signal the approach of diabetes. The authors believe that pioglitazone (sold as Actos) counteracts depression by helping the body use glucose more efficiently, just as exercise does.

Apparently the accumulation of belly fat, which may be a consequence of too much sugar in the blood, also contributes to elevated blood sugar and several other problems, including depression.

"I think the major message of our paper is that depression, cardiovascular disease, stroke and other problems begin early even in people who do not have diabetes," said Pan.

"So prevention should begin early for people with metabolic syndrome. We should pay attention to their mental health, and for people with mental health problems we should monitor their blood glucose, blood lipids and blood pressure to control their risk of cardiovascular disease and stroke."

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Reduce Red Meat Intake for a Longer Life

Posted Nov 4, 2012

Americans are obsessed with what they eat. In a nation where talk about nutrition and weight-related health problems is an everyday event, debate about what is and what is not a healthy diet is increasingly commonplace. A new study that directly ties the consumption of red meat to the risk of dying at an early age is sure to enliven that already animated discussion.

The alarming report published Monday in the Archives of Internal Medicine, is based on a long-term study that tracked the eating and lifestyle habits and health outcomes of more than 110,000 adults, for more than two decades. When the data collected was analyzed by An Pan, a postdoctoral fellow at Harvard University, and his colleagues, it indicated that the risk of dying at an early age rises in tandem with the consumption of red meat. More importantly, the study allowed researchers to quantify the risks.

Pan and his associates found that eating an additional single serving portion of meat — defined as 3 ounces of unprocessed red meat or a steak about the size of a deck of playing cards, far smaller than the standard American portion — contributed to a 13 percent increased risk of dying. Even more dire, an extra daily serving of processed red meat — a hot dog or a couple of slices of bacon — was tied to a 20 percent higher risk of dying during the course of the study. That’s enough to get anybody’s attention.

Indeed, it’s not the first time that consumption of red meat has been associated with poor health. Previous studies have tied eating red meat to higher incidences of diabetes, cardiac disease and cancer — all of which can be fatal. The new study, however, was the first to estimate the effect of reducing red meat intake with an increased lifespan. Those findings are instructive.

Researchers said that eating one serving of nuts instead of beef or pork per day was associated with a 19 percent lower risk of dying during the study. Substituting poultry or whole grains led to a 14 percent reduction in mortality risk; low-fat dairy or legumes, 10 percent; and fish, 7 percent. The study results pose a challenge to most Americans.

On average, Americans eat more than 65 pounds of pork and beef, respectively, annually. Changing that habit will be difficult. Moreover, not everyone is convinced the Harvard study is sound. The meat industry, of course, and some others question the methodology of the study, which relies heavily on self-reporting rather than strictly controlled research. That may be so.

Still, the red meat study is another reminder that one’s health and longevity is linked to diet. One thing to take from the report is the need for dietary moderation and balance. Even the author of the study doesn’t advocate giving up red meat altogether. “Our message is to reduce red meat consumption to less than two or three servings a week,” says Pan. That’s a manageable goal, and one that if achieved could lead to an immeasurably improved state of health for Americans of all ages.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

Americans are obsessed with what they eat. In a nation where talk about nutrition and weight-related health problems is an everyday event, debate about what is and what is not a healthy diet is increasingly commonplace. A new study that directly ties the consumption of red meat to the risk of dying at an early age is sure to enliven that already animated discussion.

The alarming report published Monday in the Archives of Internal Medicine, is based on a long-term study that tracked the eating and lifestyle habits and health outcomes of more than 110,000 adults, for more than two decades. When the data collected was analyzed by An Pan, a postdoctoral fellow at Harvard University, and his colleagues, it indicated that the risk of dying at an early age rises in tandem with the consumption of red meat. More importantly, the study allowed researchers to quantify the risks.

Pan and his associates found that eating an additional single serving portion of meat -- defined as 3 ounces of unprocessed red meat or a steak about the size of a deck of playing cards, far smaller than the standard American portion -- contributed to a 13 percent increased risk of dying. Even more dire, an extra daily serving of processed red meat -- a hot dog or a couple of slices of bacon -- was tied to a 20 percent higher risk of dying during the course of the study. That's enough to get anybody's attention.

Indeed, it's not the first time that consumption of red meat has been associated with poor health. Previous studies have tied eating red meat to higher incidences of diabetes, cardiac disease and cancer -- all of which can be fatal. The new study, however, was the first to estimate the effect of reducing red meat intake with an increased lifespan. Those findings are instructive.

Researchers said that eating one serving of nuts instead of beef or pork per day was associated with a 19 percent lower risk of dying during the study. Substituting poultry or whole grains led to a 14 percent reduction in mortality risk; low-fat dairy or legumes, 10 percent; and fish, 7 percent. The study results pose a challenge to most Americans.

On average, Americans eat more than 65 pounds of pork and beef, respectively, annually. Changing that habit will be difficult. Moreover, not everyone is convinced the Harvard study is sound. The meat industry, of course, and some others question the methodology of the study, which relies heavily on self-reporting rather than strictly controlled research. That may be so.

Still, the red meat study is another reminder that one's health and longevity is linked to diet. One thing to take from the report is the need for dietary moderation and balance. Even the author of the study doesn't advocate giving up red meat altogether. "Our message is to reduce red meat consumption to less than two or three servings a week," says Pan. That's a manageable goal, and one that if achieved could lead to an immeasurably improved state of health for Americans of all ages.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

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3 Fats to Focus On

Posted October 22, 2012

Getting the right amount of fat from the right sources will not only ensure your food doesn’t taste like cardboard, but also can help you lose stubborn pounds. Add these three fats to your diet and reap the nutritional benefits:

Omega-3 Fatty Acids

These may protect against cardiovascular disease, but getting sufficient omega-3s is tough. You’d have to eat salmon three times a week to get 500 milligrams per day of O-3s – the amount needed to reap the heart benefits.

Try: 3 ounces cooked salmon, 1 can sardines (3.75 ounces) in oil, or 1 ounce walnuts (about 14 halves).

Polyunsaturated Fatty Acids (PUFAs)

These fats tend to be liquid at room temperature, like oils. PUFAs can help reduce the risk for type 2 diabetes and heart disease by helping improve cholesterol.

Try: 1 tablespoon safflower, corn, sunflower, soy, cottonseed, peanut, or other vegetable or nut oil, 1 ounce dry-roasted sunflower seeds.

Monounsaturated Fatty Acids (MUFAs)

Eating this form of unsaturated fat can help improve cholesterol levels and may steady blood sugar.

Try: 1/4 avocado, 10 large green olives, 1 tablespoon peanut butter.

For more nutrition tips and information, check out WomensHealthMag.com or pick up a copy of Women’s Health magazine, on newsstands now.

(For more workout tips and information, check out WomensHealthMag.com or pick up a copy of Women

Getting the right amount of fat from the right sources will not only ensure your food doesn't taste like cardboard, but also can help you lose stubborn pounds. Add these three fats to your diet and reap the nutritional benefits:

Omega-3 Fatty Acids

These may protect against cardiovascular disease, but getting sufficient omega-3s is tough. You'd have to eat salmon three times a week to get 500 milligrams per day of O-3s - the amount needed to reap the heart benefits.

Try: 3 ounces cooked salmon, 1 can sardines (3.75 ounces) in oil, or 1 ounce walnuts (about 14 halves).

Polyunsaturated Fatty Acids (PUFAs)

These fats tend to be liquid at room temperature, like oils. PUFAs can help reduce the risk for type 2 diabetes and heart disease by helping improve cholesterol.

Try: 1 tablespoon safflower, corn, sunflower, soy, cottonseed, peanut, or other vegetable or nut oil, 1 ounce dry-roasted sunflower seeds.

Monounsaturated Fatty Acids (MUFAs)

Eating this form of unsaturated fat can help improve cholesterol levels and may steady blood sugar.

Try: 1/4 avocado, 10 large green olives, 1 tablespoon peanut butter.

For more nutrition tips and information, check out WomensHealthMag.com or pick up a copy of Women's Health magazine, on newsstands now.

(For more workout tips and information, check out WomensHealthMag.com or pick up a copy of Women

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Healthy Hair

Posted Sept 27, 2012

What you should know

* Ugly hair might not be life-threatening, but it can be disconcerting when hair is a daily embarrassment.

* Your health can affect your hair. Hormonal changes after childbirth or menopause can cause hair to fall out. Certain diseases and conditions such as thyroid disease, diabetes and lupus can also cause hair loss. Yeast and fungal infections and inflammation might affect your hair follicles. A lice infestation can also affect the scalp.

* Some medications cause hair changes or loss. These changes are often temporary. Certain blood thinners, cholesterol-lowering drugs, antidepressants, birth control pills, chemotherapy and too much vitamin A can cause hair loss. Poor nutrition resulting in sudden weight loss or lack of protein can also harm hair.

* Many experts feel that sudden stress such as a death, job loss or surgery can also change your hair.

* Genetics and male sex hormones can cause some people to have male pattern baldness.

* In many cases, the body is quite well, but the hair is not healthy. Excess hair porosity is often the cause of ugly or frizzy hair. Like a fish with scales, each hair has an outer cuticle layer that overlaps. Porosity affects how much water each hair can absorb. If the cuticle is very tight, the hair will often appear shinny and shed water.

* Ugly damaged hair usually has external causes. The sun, heat and processing chemicals can fry your hair. Harsh shampoos with sulfates and soaps can strip hair of lipids and cells that hold the cuticle in place. Hair can also be tortured by excessive brushing, rubber bands and hats.

* Ironically, dry porous hair sponges up too much water and humidity, which makes it frizzy.

* Curly hair curves naturally. Curly hair will appear to be more porous and less smooth than straight hair.

* In the warm and humid Mid-South weather, your hair might need more protein, non-oily serums, pomades or anti-humectants (hair products that repel water) to help lock moisture out of the hairs’ surface. Other techniques to seal gaps in the hair cuticle include clear color products with protein and cool rinses that are slightly acidic.

What you should do

* If hair damage or loss is sudden, get professional advice to find out why. Visit a doctor if hair falls out in wads.

* Protect your hair like your skin. Use gentle products that condition, moisturize and protect. Clean hair after being in chlorine or saltwater. Don’t boil the internal moisture in your hair with irons, curlers or very hot dryers.

* Wear a hat or scarf to shield your hair from the sun. Some hair products also include sunscreen (SPF).

* Trim hair regularly to remove damaged ends. Then baby the healthy new growth.

* Protect your hair from the inside by protecting your overall health. Heart-healthy nutrition can be good for hair. Eat a well- balanced diet with plenty of water, fresh fruits, vegetables providing folate, vitamins and minerals, fish with omega-3 oil, and low-fat protein sources.

* Don’t wash your hair too often. Wet hair thoroughly and wash with lukewarm water and a gentle shampoo. Consider diluting your shampoo. Rinse well with cool water followed by conditioner. Wash more often if you have very oily hair or dandruff. Use a prescribed or dandruff shampoo for a flaky scalp.

* Blot and squeeze wet hair instead of rubbing it dry. Use a wide- tooth comb on wet hair with a detangler product or leave-in conditioner. Air-dry your hair if possible.

* Be careful about processing hair coloring, perms, straightening, flat-ironing and blow-drying to avoid permanent damage to hair. Watch out for hair chemicals with alcohol, ammonia, PPD, peroxide or silicone. Get professional hair coloring and processing help. Be wary of inexpensive home coloring and straightening kits.

* Avoid daily grooming routines that can break, stretch or pull out hair. Avoid hairstyles that require lots of brushing or binding with bands, clips or scrunchies. Consider using old-fashioned cool rollers to shape hair.

* Accept curly hair. Learn to style it naturally. Relaxers, ironing and stretching hair under dryers damage hair.

* If you have ruled out heredity or a specific medical cause for thinning hair, consider seeing a dermatologist. Recommendations might include adding specific vitamins and minerals to your diet. Monoxidil might also help.

* Beware of hair regrowth products sold over the Internet. You might buy an unapproved drug that can affect your blood pressure, cause an irregular heartbeat or cause skin problems.

For more information

Visit nlm.nih.gov/medlineplus/hairproblems.html.

Better Health: Take Charge! is provided by the Healthy Memphis Common Table: healthymemphis.org. This article supports the care and advice of your doctor.

What you should know

* Ugly hair might not be life-threatening, but it can be disconcerting when hair is a daily embarrassment.

* Your health can affect your hair. Hormonal changes after childbirth or menopause can cause hair to fall out. Certain diseases and conditions such as thyroid disease, diabetes and lupus can also cause hair loss. Yeast and fungal infections and inflammation might affect your hair follicles. A lice infestation can also affect the scalp.

* Some medications cause hair changes or loss. These changes are often temporary. Certain blood thinners, cholesterol-lowering drugs, antidepressants, birth control pills, chemotherapy and too much vitamin A can cause hair loss. Poor nutrition resulting in sudden weight loss or lack of protein can also harm hair.

* Many experts feel that sudden stress such as a death, job loss or surgery can also change your hair.

* Genetics and male sex hormones can cause some people to have male pattern baldness.

* In many cases, the body is quite well, but the hair is not healthy. Excess hair porosity is often the cause of ugly or frizzy hair. Like a fish with scales, each hair has an outer cuticle layer that overlaps. Porosity affects how much water each hair can absorb. If the cuticle is very tight, the hair will often appear shinny and shed water.

* Ugly damaged hair usually has external causes. The sun, heat and processing chemicals can fry your hair. Harsh shampoos with sulfates and soaps can strip hair of lipids and cells that hold the cuticle in place. Hair can also be tortured by excessive brushing, rubber bands and hats.

* Ironically, dry porous hair sponges up too much water and humidity, which makes it frizzy.

* Curly hair curves naturally. Curly hair will appear to be more porous and less smooth than straight hair.

* In the warm and humid Mid-South weather, your hair might need more protein, non-oily serums, pomades or anti-humectants (hair products that repel water) to help lock moisture out of the hairs' surface. Other techniques to seal gaps in the hair cuticle include clear color products with protein and cool rinses that are slightly acidic.

What you should do

* If hair damage or loss is sudden, get professional advice to find out why. Visit a doctor if hair falls out in wads.

* Protect your hair like your skin. Use gentle products that condition, moisturize and protect. Clean hair after being in chlorine or saltwater. Don't boil the internal moisture in your hair with irons, curlers or very hot dryers.

* Wear a hat or scarf to shield your hair from the sun. Some hair products also include sunscreen (SPF).

* Trim hair regularly to remove damaged ends. Then baby the healthy new growth.

* Protect your hair from the inside by protecting your overall health. Heart-healthy nutrition can be good for hair. Eat a well- balanced diet with plenty of water, fresh fruits, vegetables providing folate, vitamins and minerals, fish with omega-3 oil, and low-fat protein sources.

* Don't wash your hair too often. Wet hair thoroughly and wash with lukewarm water and a gentle shampoo. Consider diluting your shampoo. Rinse well with cool water followed by conditioner. Wash more often if you have very oily hair or dandruff. Use a prescribed or dandruff shampoo for a flaky scalp.

* Blot and squeeze wet hair instead of rubbing it dry. Use a wide- tooth comb on wet hair with a detangler product or leave-in conditioner. Air-dry your hair if possible.

* Be careful about processing hair coloring, perms, straightening, flat-ironing and blow-drying to avoid permanent damage to hair. Watch out for hair chemicals with alcohol, ammonia, PPD, peroxide or silicone. Get professional hair coloring and processing help. Be wary of inexpensive home coloring and straightening kits.

* Avoid daily grooming routines that can break, stretch or pull out hair. Avoid hairstyles that require lots of brushing or binding with bands, clips or scrunchies. Consider using old-fashioned cool rollers to shape hair.

* Accept curly hair. Learn to style it naturally. Relaxers, ironing and stretching hair under dryers damage hair.

* If you have ruled out heredity or a specific medical cause for thinning hair, consider seeing a dermatologist. Recommendations might include adding specific vitamins and minerals to your diet. Monoxidil might also help.

* Beware of hair regrowth products sold over the Internet. You might buy an unapproved drug that can affect your blood pressure, cause an irregular heartbeat or cause skin problems.

For more information

Visit nlm.nih.gov/medlineplus/hairproblems.html.

Better Health: Take Charge! is provided by the Healthy Memphis Common Table: healthymemphis.org. This article supports the care and advice of your doctor.

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Wine and Chocolate Supplements

Posted Sept 17, 2012

Jane Glenn Haas

Suppose I told you people with cardiovascular disease need red wine and chocolate candy?

Well, more specifically resveratrol – found in red grapes – and dark chocolate have been cited for reducing cardiac risk factors, says Heather Hausenblas, Ph.D., of the University of Florida College of Health and Human Performance.

“The year-long study on resveratrol found favorable results,” she says.

And while general information says two glasses of red wine for men and one for women helps with good health, Hausenblas says it’s not that simple.

Q: We “drink” our way to good health, right?

A: Well, there’s more resveratrol in red wine than white, more in a pinot noir than a cabernet, more in organic. But it’s tricky to say because the amount varies with the type of wine.

We actually advocate getting the supplement form because it allows a clinical dose without the negativity of alcohol. I like a glass of red wine, but not for resveratrol because the amount varies by wine.

Q: But wine companies are advertising the benefits.

A: Enjoy your wine as wine and take the supplement.

Q: Can you tell me about the supplement?

A: The American Journal of Cardiology recently published a clinical trial that lasted a year. Resveratrol therapy was found to be a viable adjunct to gold standard primary prevention using statins. The triple-blind, randomized-parallel, dose-response, placebo-controlled trial involved 75 high-risk patients with diabetes, high cholesterol and one other cardiovascular risk factor.

Cardiac patients who took the resveratrol supplement (8 mg for the first six months and 16 mg for the next six months) lowered multiple markers of inflammation to reduce heart disease risk.

Q: So we take a supplement. What supplement?

A: Japanese knotwood has the highest source of resveratrol in a plant. So make sure your supplement is high in Japanese knotwood.

Organic grapes also have a high concentration.

Q: So I take this supplement for heart health?

A: Resveratrol is beginning to show us exciting, positive results by lowering the markings of inflammation. It may be beneficial with other aging diseases, but now we know it helps prevent cardiovascular disease, stroke, diabetes.

Q: Is the supplement expensive?

A: It’s not usually expensive. It should cost less than $1 a day.

I would start out with 250 mg and make sure you can tolerate the supplement. Then increase the dose.

Typical side effects include gastrointestinal problems and diarrhea, so make sure your supplement is pure.

Q: Now can we talk about chocolate?

A: Cocoa with chocolate has heart-health effects. There are exciting clinical trials under way. We are talking, of course, about unsweetened dark chocolate with the highest percentage of cocoa.

But, again, I recommend (cocoa flavanols) supplements. They are better than drinking real cocoa to make sure you get the benefits your heart needs in the right amount and so on.

Q: Red wine and dark chocolate … sounds wonderful until you put them in pills and capsules.

A: They’re for your heart, not your taste buds. Be joyful you can find supplements that provide this help.

And then when you do drink red wine or eat chocolate, you can say you are benefiting your supplements and still doing great things for your heart. It’s a win-win.

(Contact the writer: jghaas@cox.net)

The Orange County Register, Calif. ©2012 The Orange County Register (Santa Ana, Calif.) Distributed by Mclatchy-Tribune News Service.

Jane Glenn Haas

Suppose I told you people with cardiovascular disease need red wine and chocolate candy?

Well, more specifically resveratrol - found in red grapes - and dark chocolate have been cited for reducing cardiac risk factors, says Heather Hausenblas, Ph.D., of the University of Florida College of Health and Human Performance.

"The year-long study on resveratrol found favorable results," she says.

And while general information says two glasses of red wine for men and one for women helps with good health, Hausenblas says it's not that simple.

Q: We "drink" our way to good health, right?

A: Well, there's more resveratrol in red wine than white, more in a pinot noir than a cabernet, more in organic. But it's tricky to say because the amount varies with the type of wine.

We actually advocate getting the supplement form because it allows a clinical dose without the negativity of alcohol. I like a glass of red wine, but not for resveratrol because the amount varies by wine.

Q: But wine companies are advertising the benefits.

A: Enjoy your wine as wine and take the supplement.

Q: Can you tell me about the supplement?

A: The American Journal of Cardiology recently published a clinical trial that lasted a year. Resveratrol therapy was found to be a viable adjunct to gold standard primary prevention using statins. The triple-blind, randomized-parallel, dose-response, placebo-controlled trial involved 75 high-risk patients with diabetes, high cholesterol and one other cardiovascular risk factor.

Cardiac patients who took the resveratrol supplement (8 mg for the first six months and 16 mg for the next six months) lowered multiple markers of inflammation to reduce heart disease risk.

Q: So we take a supplement. What supplement?

A: Japanese knotwood has the highest source of resveratrol in a plant. So make sure your supplement is high in Japanese knotwood.

Organic grapes also have a high concentration.

Q: So I take this supplement for heart health?

A: Resveratrol is beginning to show us exciting, positive results by lowering the markings of inflammation. It may be beneficial with other aging diseases, but now we know it helps prevent cardiovascular disease, stroke, diabetes.

Q: Is the supplement expensive?

A: It's not usually expensive. It should cost less than $1 a day.

I would start out with 250 mg and make sure you can tolerate the supplement. Then increase the dose.

Typical side effects include gastrointestinal problems and diarrhea, so make sure your supplement is pure.

Q: Now can we talk about chocolate?

A: Cocoa with chocolate has heart-health effects. There are exciting clinical trials under way. We are talking, of course, about unsweetened dark chocolate with the highest percentage of cocoa.

But, again, I recommend (cocoa flavanols) supplements. They are better than drinking real cocoa to make sure you get the benefits your heart needs in the right amount and so on.

Q: Red wine and dark chocolate ... sounds wonderful until you put them in pills and capsules.

A: They're for your heart, not your taste buds. Be joyful you can find supplements that provide this help.

And then when you do drink red wine or eat chocolate, you can say you are benefiting your supplements and still doing great things for your heart. It's a win-win.

(Contact the writer: jghaas@cox.net)

The Orange County Register, Calif. ©2012 The Orange County Register (Santa Ana, Calif.) Distributed by Mclatchy-Tribune News Service.

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Increased Calorie Intake Tied to Early Puberty

Posted Sept 13, 2012

Girls today may be reaching puberty as much as four years earlier than generations before them because their diets are higher in calories, research from the University of Wisconsin-Madison suggests.

The findings — the first in primates to document a connection between diet and body growth and earlier puberty — appear in the journal Endocrinology.

The study does not suggest girls weigh significantly more when they reach puberty. Rather, they hit a weight associated with the start of puberty at an earlier age, said Ei Terasawa, a professor of pediatrics in the School of Medicine and Public Health who has studied puberty in rhesus macaques since the 1970s at the Wisconsin National Primate Research Center at UW.

Rhesus monkeys are studied by biomedical researchers because they are genetically and physiologically similar to humans.

The monkeys in the UW study reached puberty six months to a year earlier than a control group of monkeys the same age that consumed 33% fewer calories. The faster-maturing monkeys were not obese, but their bones and muscles grew faster and larger, said Joe Kurian, an assistant scientist at the center. The faster-maturing monkeys all had consistently higher total body fat and upper abdominal skin folds.

Researchers noted no significant difference in activity levels between the two groups of monkeys, so they suspect the high-calorie-diet animals had an excess energy balance.

The study involved only eight monkeys — four that were fed the high-calorie diet and four fed a controlled diet. But the findings were consistently dramatic, the researchers said.

Environmental pollutants, eating habits, lack of exercise and genetic traits all have been raised as possible causes of earlier onset of puberty in girls.

The new research about earlier puberty onset reinforces why children’s eating behaviors should be balanced with activity. Avoiding early weight gain also reduces the risk of adulthood diseases such as type 2 diabetes, cancer and heart disease.

Emotional implications

Early puberty has emotional implications for girls, as well. A younger girl’s brain isn’t developed enough to handle the intense emotions brought on by puberty, Terasawa said.

“This can be very traumatic physically and psychologically to a young girl who is already showing signs of being a woman at age 8, rather than age 12,” she said.

Puberty is a complex topic not only from a physiologic standpoint, but also a psychological perspective, said Sadhana Dharmapuri, an adolescent medicine specialist at Children’s Hospital of Wisconsin and assistant professor of adolescent medicine at the Medical College of Wisconsin.

The UW study offers insight into the physiologic aspects of early puberty, she said. It’s interesting, Dharmapuri said, that the researchers were able to control environmental, genetic and chemical exposure factors.

“However there is much research that needs to be done in order to account for these other factors and the influence of higher caloric diets that children and adolescents are exposed to,” Dharmapuri said. “More importantly, it is necessary to understand the psychological impact of early pubertal development on children and how we can educate and support them emotionally through these changes.

“This study provides a step in that direction, emphasizing the importance of educating parents and children about what a healthy diet is and how it is important to their overall health and development now, not just 20 years down the road. This study reinforces the need for developing interventions that promote healthy life choices at a young age.”

Researchers in the Madison study noted the faster-maturing monkeys had elevated levels of two hormones leading to puberty onset, which liberates other hormones that trigger changes in the brain while the brain is still maturing in ways such as development of judgment.

A surge of puberty-induced hormones may trigger emotions more quickly, or with greater intensity, causing a girl to become more aggressive or sexually active earlier.

The invasion of hormones also likely structures or permanently programs behavioral dispositions, Kurian said.

“If this happens early, when the brain is still immature, those behaviors may be exaggerated or eliminated. Think sexual behaviors, aggressive behaviors, coping abilities.”

That’s an area of research that still needs more study, he said.

Eating a high-calorie diet also could change the chemical structure of genes, which could be passed on to future generations, said Kurian, making them more prone to earlier onset puberty, too — yet another area for additional research.

Researchers at the UW primate research center began studying the possible diet connection to earlier onset puberty when Terasawa noticed from records kept over the past 30 years that colony females were growing up faster and seemed to reach menstruation at an earlier age.

Before 1995, the monkeys were fed supplemental fruits and/or fresh vegetables three to five times per week. Since 1995, they have been fed daily fresh fruits. Higher-sugar treats such as fruit roll-ups, Fruit Loops cereal, marshmallows and yogurt were added in 2002 for foraging activities and training.

©2012 the Milwaukee Journal Sentinel

Girls today may be reaching puberty as much as four years earlier than generations before them because their diets are higher in calories, research from the University of Wisconsin-Madison suggests.

The findings -- the first in primates to document a connection between diet and body growth and earlier puberty -- appear in the journal Endocrinology.

The study does not suggest girls weigh significantly more when they reach puberty. Rather, they hit a weight associated with the start of puberty at an earlier age, said Ei Terasawa, a professor of pediatrics in the School of Medicine and Public Health who has studied puberty in rhesus macaques since the 1970s at the Wisconsin National Primate Research Center at UW.

Rhesus monkeys are studied by biomedical researchers because they are genetically and physiologically similar to humans.

The monkeys in the UW study reached puberty six months to a year earlier than a control group of monkeys the same age that consumed 33% fewer calories. The faster-maturing monkeys were not obese, but their bones and muscles grew faster and larger, said Joe Kurian, an assistant scientist at the center. The faster-maturing monkeys all had consistently higher total body fat and upper abdominal skin folds.

Researchers noted no significant difference in activity levels between the two groups of monkeys, so they suspect the high-calorie-diet animals had an excess energy balance.

The study involved only eight monkeys -- four that were fed the high-calorie diet and four fed a controlled diet. But the findings were consistently dramatic, the researchers said.

Environmental pollutants, eating habits, lack of exercise and genetic traits all have been raised as possible causes of earlier onset of puberty in girls.

The new research about earlier puberty onset reinforces why children's eating behaviors should be balanced with activity. Avoiding early weight gain also reduces the risk of adulthood diseases such as type 2 diabetes, cancer and heart disease.

Emotional implications

Early puberty has emotional implications for girls, as well. A younger girl's brain isn't developed enough to handle the intense emotions brought on by puberty, Terasawa said.

"This can be very traumatic physically and psychologically to a young girl who is already showing signs of being a woman at age 8, rather than age 12," she said.

Puberty is a complex topic not only from a physiologic standpoint, but also a psychological perspective, said Sadhana Dharmapuri, an adolescent medicine specialist at Children's Hospital of Wisconsin and assistant professor of adolescent medicine at the Medical College of Wisconsin.

The UW study offers insight into the physiologic aspects of early puberty, she said. It's interesting, Dharmapuri said, that the researchers were able to control environmental, genetic and chemical exposure factors.

"However there is much research that needs to be done in order to account for these other factors and the influence of higher caloric diets that children and adolescents are exposed to," Dharmapuri said. "More importantly, it is necessary to understand the psychological impact of early pubertal development on children and how we can educate and support them emotionally through these changes.

"This study provides a step in that direction, emphasizing the importance of educating parents and children about what a healthy diet is and how it is important to their overall health and development now, not just 20 years down the road. This study reinforces the need for developing interventions that promote healthy life choices at a young age."

Researchers in the Madison study noted the faster-maturing monkeys had elevated levels of two hormones leading to puberty onset, which liberates other hormones that trigger changes in the brain while the brain is still maturing in ways such as development of judgment.

A surge of puberty-induced hormones may trigger emotions more quickly, or with greater intensity, causing a girl to become more aggressive or sexually active earlier.

The invasion of hormones also likely structures or permanently programs behavioral dispositions, Kurian said.

"If this happens early, when the brain is still immature, those behaviors may be exaggerated or eliminated. Think sexual behaviors, aggressive behaviors, coping abilities."

That's an area of research that still needs more study, he said.

Eating a high-calorie diet also could change the chemical structure of genes, which could be passed on to future generations, said Kurian, making them more prone to earlier onset puberty, too -- yet another area for additional research.

Researchers at the UW primate research center began studying the possible diet connection to earlier onset puberty when Terasawa noticed from records kept over the past 30 years that colony females were growing up faster and seemed to reach menstruation at an earlier age.

Before 1995, the monkeys were fed supplemental fruits and/or fresh vegetables three to five times per week. Since 1995, they have been fed daily fresh fruits. Higher-sugar treats such as fruit roll-ups, Fruit Loops cereal, marshmallows and yogurt were added in 2002 for foraging activities and training.



©2012 the Milwaukee Journal Sentinel

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Magnesium to Better Manage Stress

Posted Sept 3, 2012

We live in stressful times. Heart disease, diabetes and sky-high blood pressure are your obvious baddies. Then there’s low-level anxiety, insomnia, brain fog, muscle cramps, road rage and other signs of irritability.

Reduce stress, we’re told. Good luck with that. And if you can’t, at least increase your magnesium intake.

Magnesium is your anti-stress trace mineral. We need it for everything, from relaxing our muscles to soothing our nerves. Magnesium is like DSL – it keeps everything running smoothly and is a must for quieting inflammation, your body’s natural reaction to stress.

The RDA for magnesium is 420 milligrams for men, 320 for women. The bad news is, many of us are magnesium-deficient. The good news is, you can have a blast getting all the magnesium your body needs.

Magnesium does not want you to stress. It wants you to have a good time. It cleverly positions itself in the foods you crave. Dark chocolate is magnesium-rich, with more than 100 milligrams per ounce. Almonds are another magnesium goldmine, with 84 milligrams per ounce. Though seriously yummy, chocolate and nuts are also prime sources for calories and fat.

No stress; magnesium is also in spinach and other leafy greens, whole grains, whole soy products like tofu and tempeh, legumes and fruit like summer favorites watermelon, avocado, mango and figs.

Magnesium to your heart’s delight with a bowl of guacamole, black beans, a salad of fresh figs, almonds and spinach, and OK, some dark chocolate. See? Summertime living can be easy, after all.

—

ALMOND COOKIES

These almond-rich treats are high in magnesium, Chinese in origin, but untraditional, being lardless. You can purchase blanched almonds or, to make your own, cover whole, raw almonds with boiling water, and set aside for 15 minutes. Drain. Pinch almonds between your fingers, and skins will slip off.

1/2 cup vegan margarine or unsalted butter (1 stick)

1 tablespoon almond butter

2/3 cup sugar

2 teaspoons amaretto

2/3 cup almond flour (or finely ground almonds)

2/3 cup unbleached flour

1 teaspoon baking powder

24 blanched almonds

Beat the margarine, almond butter and sugar together until light and fluffy. Stir in amaretto and almond flour. Sift together flour and baking powder; stir into margarine mixture until just combined. Dough will be slightly sticky.

On a lightly floured surface, form into a log about 12 inches long and 1 1/2 inches in diameter. Wrap well in foil and refrigerate until well-chilled, 2 hours or overnight.

When ready to bake, heat oven to 350 degrees. Slice dough into 1/2-inch thick rounds and place on a lightly greased cookie sheet, 2 inches apart. Gently press a blanched almond into the center of each. Bake 10 to 12 minutes, until cookies are just turning golden.

Remove from oven. Cookies come out quite tender but firm up as they cool. Makes 2 dozen.

Per cookie: 97 calories (57 percent from fat), 6.4 g fat (0.9 g saturated, 1.6 g monounsaturated), 0 cholesterol, 1.4 g protein, 9.4 g carbohydrates, 0.6 g fiber, 69 mg sodium.

(Ellen Kanner writes about vegetarian concerns. She blogs at www.edgyveggie1.blogspot.com; email her at ellen@ellen-ink.com)

We live in stressful times. Heart disease, diabetes and sky-high blood pressure are your obvious baddies. Then there's low-level anxiety, insomnia, brain fog, muscle cramps, road rage and other signs of irritability.

Reduce stress, we're told. Good luck with that. And if you can't, at least increase your magnesium intake.

Magnesium is your anti-stress trace mineral. We need it for everything, from relaxing our muscles to soothing our nerves. Magnesium is like DSL - it keeps everything running smoothly and is a must for quieting inflammation, your body's natural reaction to stress.

The RDA for magnesium is 420 milligrams for men, 320 for women. The bad news is, many of us are magnesium-deficient. The good news is, you can have a blast getting all the magnesium your body needs.

Magnesium does not want you to stress. It wants you to have a good time. It cleverly positions itself in the foods you crave. Dark chocolate is magnesium-rich, with more than 100 milligrams per ounce. Almonds are another magnesium goldmine, with 84 milligrams per ounce. Though seriously yummy, chocolate and nuts are also prime sources for calories and fat.

No stress; magnesium is also in spinach and other leafy greens, whole grains, whole soy products like tofu and tempeh, legumes and fruit like summer favorites watermelon, avocado, mango and figs.

Magnesium to your heart's delight with a bowl of guacamole, black beans, a salad of fresh figs, almonds and spinach, and OK, some dark chocolate. See? Summertime living can be easy, after all.

---

ALMOND COOKIES

These almond-rich treats are high in magnesium, Chinese in origin, but untraditional, being lardless. You can purchase blanched almonds or, to make your own, cover whole, raw almonds with boiling water, and set aside for 15 minutes. Drain. Pinch almonds between your fingers, and skins will slip off.

1/2 cup vegan margarine or unsalted butter (1 stick)

1 tablespoon almond butter

2/3 cup sugar

2 teaspoons amaretto

2/3 cup almond flour (or finely ground almonds)

2/3 cup unbleached flour

1 teaspoon baking powder

24 blanched almonds

Beat the margarine, almond butter and sugar together until light and fluffy. Stir in amaretto and almond flour. Sift together flour and baking powder; stir into margarine mixture until just combined. Dough will be slightly sticky.

On a lightly floured surface, form into a log about 12 inches long and 1 1/2 inches in diameter. Wrap well in foil and refrigerate until well-chilled, 2 hours or overnight.

When ready to bake, heat oven to 350 degrees. Slice dough into 1/2-inch thick rounds and place on a lightly greased cookie sheet, 2 inches apart. Gently press a blanched almond into the center of each. Bake 10 to 12 minutes, until cookies are just turning golden.

Remove from oven. Cookies come out quite tender but firm up as they cool. Makes 2 dozen.

Per cookie: 97 calories (57 percent from fat), 6.4 g fat (0.9 g saturated, 1.6 g monounsaturated), 0 cholesterol, 1.4 g protein, 9.4 g carbohydrates, 0.6 g fiber, 69 mg sodium.

(Ellen Kanner writes about vegetarian concerns. She blogs at www.edgyveggie1.blogspot.com; email her at ellen@ellen-ink.com)

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Wine Compound May Help Memory and Brain Function

Posted Aug 21, 2012

While some people might drink to forget — the drive home, the electric bill, an annoying co-worker — it may be that a substance in wine actually improves memory.

Some small pilot studies in mice have suggested that resveratrol, a compound found in red wine, may play a role in preventing diabetes, heart disease, cancer and memory loss. But there haven’t been any large-scale clinical trials to prove its benefits in humans. Until now.

The National Institute on Aging is funding a 26-center clinical trial to study resveratrol’s effects on memory and brain function in Alzheimer’s disease. Locally, the University of South Florida Health’s Byrd Alzheimer’s Institute is recruiting volunteers for the study who have mild to moderate Alzheimer’s.

“Some of the best researchers in the field will be working on this study and we’re happy to be in their company,” said Dr. Amanda Smith, medical director of the Byrd Institute. “We want to find out whether use of resveratrol can change the course of Alzheimer’s disease and whether it improves or stabilizes memory.”

Red wine isn’t the only way to get resveratrol, but it is a concentrated source. The substance is found in the skins of red grapes and also in berries, tomatoes, peanuts and chocolate.

But before you crack open that cabernet thinking it’s all you need for brain health, read on:

“The concentration of resveratrol that will be in the capsules we’ll use in the study is akin to the amount in about 50 glasses of red wine,” said Smith.

Experts say that men should have no more than two servings of alcohol a day; for women, the recommended limit is just one. More than that, and you run the risk of addiction and numerous other health hazards even if you don’t drive while drinking.

The new study will determine how safe resveratrol is when administered at high doses. If it’s found to be safe, another phase will determine dosing — how much is needed to protect against memory loss or delay progression of dementia.

Resveratrol is widely available in dietary supplements sold over the counter. But Smith cautions against self-medicating, primarily because it isn’t known how much helps and if too much can hurt.

“Also, there are some people who shouldn’t take resveratrol,” said Smith. “Among them: Anyone with estrogen-positive breast cancer, which could be affected (by high doses of resveratrol) and some people with kidney problems.”

Because the supplement industry isn’t regulated like the pharmaceutical industry, Smith notes that over-the-counter products may vary in quality, purity and concentration from bottle to bottle or manufacturer to manufacturer.

The Byrd Institute hopes to recruit 10 volunteers for the year long study; 120 will be recruited nationally. Participants must be at least 50 years old and be willing to undergo MRI scans and two lumbar punctures, one at the beginning and one at the end of the study.

Researchers are always looking for both drug and non-drug methods to treat Alzheimer’s, which afflicts more than 5 million Americans.

About 100 drugs are being tested as possible treatments. Just five have been approved to date, but they only treat symptoms.

Next year, the Byrd Institute will launch a study looking more closely at the effects of aerobic exercise on memory.

While some people might drink to forget -- the drive home, the electric bill, an annoying co-worker -- it may be that a substance in wine actually improves memory.

Some small pilot studies in mice have suggested that resveratrol, a compound found in red wine, may play a role in preventing diabetes, heart disease, cancer and memory loss. But there haven't been any large-scale clinical trials to prove its benefits in humans. Until now.

The National Institute on Aging is funding a 26-center clinical trial to study resveratrol's effects on memory and brain function in Alzheimer's disease. Locally, the University of South Florida Health's Byrd Alzheimer's Institute is recruiting volunteers for the study who have mild to moderate Alzheimer's.

"Some of the best researchers in the field will be working on this study and we're happy to be in their company," said Dr. Amanda Smith, medical director of the Byrd Institute. "We want to find out whether use of resveratrol can change the course of Alzheimer's disease and whether it improves or stabilizes memory."

Red wine isn't the only way to get resveratrol, but it is a concentrated source. The substance is found in the skins of red grapes and also in berries, tomatoes, peanuts and chocolate.

But before you crack open that cabernet thinking it's all you need for brain health, read on:

"The concentration of resveratrol that will be in the capsules we'll use in the study is akin to the amount in about 50 glasses of red wine," said Smith.

Experts say that men should have no more than two servings of alcohol a day; for women, the recommended limit is just one. More than that, and you run the risk of addiction and numerous other health hazards even if you don't drive while drinking.

The new study will determine how safe resveratrol is when administered at high doses. If it's found to be safe, another phase will determine dosing -- how much is needed to protect against memory loss or delay progression of dementia.

Resveratrol is widely available in dietary supplements sold over the counter. But Smith cautions against self-medicating, primarily because it isn't known how much helps and if too much can hurt.

"Also, there are some people who shouldn't take resveratrol," said Smith. "Among them: Anyone with estrogen-positive breast cancer, which could be affected (by high doses of resveratrol) and some people with kidney problems."

Because the supplement industry isn't regulated like the pharmaceutical industry, Smith notes that over-the-counter products may vary in quality, purity and concentration from bottle to bottle or manufacturer to manufacturer.

The Byrd Institute hopes to recruit 10 volunteers for the year long study; 120 will be recruited nationally. Participants must be at least 50 years old and be willing to undergo MRI scans and two lumbar punctures, one at the beginning and one at the end of the study.

Researchers are always looking for both drug and non-drug methods to treat Alzheimer's, which afflicts more than 5 million Americans.

About 100 drugs are being tested as possible treatments. Just five have been approved to date, but they only treat symptoms.

Next year, the Byrd Institute will launch a study looking more closely at the effects of aerobic exercise on memory.

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Supplements That May Help Ease Effects of Stress

Posted July 9, 2012

In my opinion, chronic stress is the No. 1 health problem in the United States today. In our modern society, everyone is under some level of stress. Chronic stress is a major risk factor in almost all illnesses, especially high blood pressure, heart disease and diabetes. Can select dietary supplements help the stress response? Recent medical research from Germany suggests that fish oil and phosphatidylserine may help.

Stress initiates an important biological response commonly called the “fight or flight” reaction in response to a threatening event. Adrenaline is released enhancing strength and speed. There is an increase in blood pressure, increased release of neurotransmitters and heightened awareness. Once the stress event is over, there is an increase in cortisol and other compounds designed to calm the mind and body. All mammals exhibit these reactions to acute stress. However, we are not built to handle chronic stress.

The same chemicals that serve us well in an acute, stressful situation, if released chronically, increase the risk of high blood pressure, diabetes, stroke and heart disease. Some simple dietary supplements, like fish oil and PS may blunt the release of chronic stress hormones.

There are three oils that seem to be very important for chronic stress. Two are fish oils, eicosapentaenoic acid and docosahexaenoic acid and one is found in cell membranes, phosphatidylserine. Research has suggested that EPA, DHA and PS may help memory, athletic performance and recovery (more for PS than EPA and DHA) and attention deficit disorder.

For people under chronic stress, these oils may harmonize or balance the release of stress hormones, like adrenaline and cortisol. Dietary sources of EPA and DHA are pretty limited — primarily fish. PS is found in meat, but is concentrated in the brain, liver and kidneys. Brain, liver and kidneys are not common foods in the typical American diet. The easiest source for EPA, DHA and PS are dietary supplements.

Are EPA, DHA and PS beneficial for people under chronic stress? According to a recent medical study from Germany, the answer is yes. This study, published this year in the medical journal Nutritional Research was a blinded, placebo controlled study involving 60 male volunteers. Half received a supplement containing EPA, DHA and PS and half received a placebo. Both groups underwent a mental stress test at the beginning and end of the study.

The results were informative. Those men who had a high stress response at the beginning of the test and then took EPA, DHA and PS for 12 weeks had a significantly reduced response to stress by the end of the study. The data suggests that select dietary supplements can help reduce the damaging effects of chronic stress.

Now, there are no supplements or medications that can permanently alleviate the effects of chronic stress. That comes from lifestyle changes — basically taking serious time to relax and enjoy life. However, nature is always bountiful and has provided compounds that can lower the effects of chronic stress.

* Patrick B. Massey, M.D., Ph.D is medical director for complementary and alternative medicine for the Alexian Brothers Hospital Network. His website is alt-med.org.

In my opinion, chronic stress is the No. 1 health problem in the United States today. In our modern society, everyone is under some level of stress. Chronic stress is a major risk factor in almost all illnesses, especially high blood pressure, heart disease and diabetes. Can select dietary supplements help the stress response? Recent medical research from Germany suggests that fish oil and phosphatidylserine may help.

Stress initiates an important biological response commonly called the "fight or flight" reaction in response to a threatening event. Adrenaline is released enhancing strength and speed. There is an increase in blood pressure, increased release of neurotransmitters and heightened awareness. Once the stress event is over, there is an increase in cortisol and other compounds designed to calm the mind and body. All mammals exhibit these reactions to acute stress. However, we are not built to handle chronic stress.

The same chemicals that serve us well in an acute, stressful situation, if released chronically, increase the risk of high blood pressure, diabetes, stroke and heart disease. Some simple dietary supplements, like fish oil and PS may blunt the release of chronic stress hormones.

There are three oils that seem to be very important for chronic stress. Two are fish oils, eicosapentaenoic acid and docosahexaenoic acid and one is found in cell membranes, phosphatidylserine. Research has suggested that EPA, DHA and PS may help memory, athletic performance and recovery (more for PS than EPA and DHA) and attention deficit disorder.

For people under chronic stress, these oils may harmonize or balance the release of stress hormones, like adrenaline and cortisol. Dietary sources of EPA and DHA are pretty limited -- primarily fish. PS is found in meat, but is concentrated in the brain, liver and kidneys. Brain, liver and kidneys are not common foods in the typical American diet. The easiest source for EPA, DHA and PS are dietary supplements.

Are EPA, DHA and PS beneficial for people under chronic stress? According to a recent medical study from Germany, the answer is yes. This study, published this year in the medical journal Nutritional Research was a blinded, placebo controlled study involving 60 male volunteers. Half received a supplement containing EPA, DHA and PS and half received a placebo. Both groups underwent a mental stress test at the beginning and end of the study.

The results were informative. Those men who had a high stress response at the beginning of the test and then took EPA, DHA and PS for 12 weeks had a significantly reduced response to stress by the end of the study. The data suggests that select dietary supplements can help reduce the damaging effects of chronic stress.

Now, there are no supplements or medications that can permanently alleviate the effects of chronic stress. That comes from lifestyle changes -- basically taking serious time to relax and enjoy life. However, nature is always bountiful and has provided compounds that can lower the effects of chronic stress.

* Patrick B. Massey, M.D., Ph.D is medical director for complementary and alternative medicine for the Alexian Brothers Hospital Network. His website is alt-med.org.

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Low Vitamin D and Stroke Risk

Posted July 8, 2012

A decades-long study of more than 7,000 Japanese-American men in Hawaii has yielded valuable insight into the possible connection between a lack of vitamin D and increased risk of stroke later in life.

The results of the study were reported Thursday in the medical journal Stroke, published by the American Heart Association.

Gotaro Kojima, lead author of the study and geriatric medicine fellow at the University of Hawaii’s John A. Burns School of Medicine, said the study “confirms that eating foods rich in vitamin D might be beneficial for stroke prevention.”

The study tracked 7,385 Japanese-American men living on Oahu who were part of the Kuakini Honolulu Heart Program. All were between the ages of 45 and 68 when the study began in 1965.

The participants were divided into four groups according to the amount of vitamin D they had consumed. Researchers tracked the participants’ health records through 1999 to determine the incidence of stroke.

The study found that participants who consumed the least dietary vitamin D had a 22 percent higher risk of stroke and a 27 percent higher risk of ischemic (blood clot-related) stroke compared with those who consumed the highest levels of vitamin D. Researchers adjusted the findings for age, total calorie intake, body-mass index, hypertension and other significant health factors.

Vitamin D is a nutrient that can prevent rickets in children and bone loss in adults. It is also believed to lower a person’s risk of cancer, diabetes and other diseases.

Vitamin D is absorbed from sunlight, but this process becomes more difficult as people age, Kojima said. People can supplement their vitamin D intake by consuming fortified milk and breakfast cereals, fatty fish and egg yolks.

Kojima said it is unclear whether the results of the study could be applied to different ethnic groups or to women.

©2012 The Honolulu Star-Advertiser

Visit The Honolulu Star-Advertiser at www.staradvertiser.com

Posted July 8, 2012

A decades-long study of more than 7,000 Japanese-American men in Hawaii has yielded valuable insight into the possible connection between a lack of vitamin D and increased risk of stroke later in life.

The results of the study were reported Thursday in the medical journal Stroke, published by the American Heart Association.

Gotaro Kojima, lead author of the study and geriatric medicine fellow at the University of Hawaii's John A. Burns School of Medicine, said the study "confirms that eating foods rich in vitamin D might be beneficial for stroke prevention."

The study tracked 7,385 Japanese-American men living on Oahu who were part of the Kuakini Honolulu Heart Program. All were between the ages of 45 and 68 when the study began in 1965.

The participants were divided into four groups according to the amount of vitamin D they had consumed. Researchers tracked the participants' health records through 1999 to determine the incidence of stroke.

The study found that participants who consumed the least dietary vitamin D had a 22 percent higher risk of stroke and a 27 percent higher risk of ischemic (blood clot-related) stroke compared with those who consumed the highest levels of vitamin D. Researchers adjusted the findings for age, total calorie intake, body-mass index, hypertension and other significant health factors.

Vitamin D is a nutrient that can prevent rickets in children and bone loss in adults. It is also believed to lower a person's risk of cancer, diabetes and other diseases.

Vitamin D is absorbed from sunlight, but this process becomes more difficult as people age, Kojima said. People can supplement their vitamin D intake by consuming fortified milk and breakfast cereals, fatty fish and egg yolks.

Kojima said it is unclear whether the results of the study could be applied to different ethnic groups or to women.

©2012 The Honolulu Star-Advertiser

Visit The Honolulu Star-Advertiser at www.staradvertiser.com

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Whole Grains Help Health

Posted June 14, 2012

We’re munching popcorn and crunching granola bars. But when it comes to whole grains, we could use extra helpings.

“Most people don’t get one serving of whole grains in a day, and we need three,” said Dr. Keith Ayoob, a nationally known nutritionist and author. “Whole grains are one of the things that’s generally lacking in most people’s diet.”

March is National Nutrition Month, putting what we eat in sharper focus. Whole grains in particular have become an easy fix for many dietary downfalls.

And surprise! They can taste pretty good, too.

“Whole grains used to be something you knew was good for you, but you didn’t like it,” said Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council. “Now, more and more people are saying they like the taste of whole grains. You can have good taste and good nutrition.”

Why the emphasis on whole grains?

Well, they’re a perfect fuel food. They offer vitamins and minerals along with carbohydrates and proteins. They’re also great for weight management because they make us feel fuller, so we eat less.

They pack a healthy punch, too. According to the American Society for Nutrition, eating at least three servings of whole grains a day can reduce the risk of stroke, type 2 diabetes, heart disease, asthma, cancer, high blood pressure, gum disease and tooth loss.

Adding that extra bran and germ to our refined-flour taste buds keeps getting easier. Manufacturers have introduced hundreds of new or reformulated whole-grain products, using familiar whole wheat, oats and brown rice as well as more unusual grains such as quinoa and amaranth. With concern over childhood obesity, many of those new whole-grain products are targeted at children.

It represents a whole-grain explosion in supermarket aisles. The Whole Grains Council, which issues a “whole grain stamp” of approval for qualified products, has seen its program expand 20-fold. In 2000, 164 products qualified for the stamp, which certifies at least 8 grams of whole grain per serving. In 2011, the product list swelled to 3,378.

Technological innovations — originally designed to take carbohydrates out of baked goods and grain products — now allow manufacturers to reformulate recipes with more whole grains, Harriman said.

“It’s rather remarkable,” Harriman said. “Walk through the market’s cracker aisle; there are dozens of whole-grain options now. The new pastas are much better, too. I tell people if they thought they didn’t like a whole-grain product, try it again or try a different brand. They’ll be surprised.”

April 4 will be the first national “Whole Grains Sampling Day,” with restaurants, supermarkets and manufacturers offering samples of new whole-grain products or whole-grain makeovers of familiar favorites.

“I’m a big fan of cereal,” said Ayoob, a pediatric nutrition expert at the Albert Einstein College of Medicine in New York City. “I work with kids and breakfast is huge. Yet 40 percent of kids are not regular breakfast eaters. …

Ayoob also likes cereal for adults, paired with fresh fruit and low-fat milk. He said, “If you can get an extra serving of whole grains in the morning, that puts you way ahead nutritionally.”

As awareness about the benefits of whole grains increases, so does our appetite. According to the nonprofit Whole Grains Council, U.S. consumption of whole grains grew 20 percent between 2005 and 2008, the most recent data available.

Sales of natural foods and beverages with the Whole Grain stamp went up almost 10 percent last year, according to market researcher SPINS.

“People are already incorporating more whole grains into their diets than they realize,” Harriman said. “Popcorn? It’s whole grain. Oatmeal? Whole grain.”

Yet we’re still far below the new USDA dietary guidelines, that suggest half of all grains we consume be whole-grain rich. Right now, whole grains make up about 11 percent of our total grain consumption.

We will eat more whole grains, starting with our children. Under a federal mandate, schools are scrambling to add more whole grains to cafeteria menus. By this fall, half of all grains served in schools must be whole-grain rich. By fall 2014, every cafeteria grain serving has to meet that whole-grain requirement.

“As more and more kids get used to whole grains in schools, we’ll see (overall consumption) increase rapidly,” Harriman said. “They’ll develop a taste for whole grains. Eating whole grains all the time will be normal. It won’t seem weird at home.” Call The Bee’s Debbie Arrington, (916) 321-1075.

©2012 The Sacramento Bee (Sacramento, Calif.)

Visit The Sacramento Bee (Sacramento, Calif.) at www.sacbee.com

We're munching popcorn and crunching granola bars. But when it comes to whole grains, we could use extra helpings.

"Most people don't get one serving of whole grains in a day, and we need three," said Dr. Keith Ayoob, a nationally known nutritionist and author. "Whole grains are one of the things that's generally lacking in most people's diet."

March is National Nutrition Month, putting what we eat in sharper focus. Whole grains in particular have become an easy fix for many dietary downfalls.

And surprise! They can taste pretty good, too.

"Whole grains used to be something you knew was good for you, but you didn't like it," said Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council. "Now, more and more people are saying they like the taste of whole grains. You can have good taste and good nutrition."

Why the emphasis on whole grains?

Well, they're a perfect fuel food. They offer vitamins and minerals along with carbohydrates and proteins. They're also great for weight management because they make us feel fuller, so we eat less.

They pack a healthy punch, too. According to the American Society for Nutrition, eating at least three servings of whole grains a day can reduce the risk of stroke, type 2 diabetes, heart disease, asthma, cancer, high blood pressure, gum disease and tooth loss.

Adding that extra bran and germ to our refined-flour taste buds keeps getting easier. Manufacturers have introduced hundreds of new or reformulated whole-grain products, using familiar whole wheat, oats and brown rice as well as more unusual grains such as quinoa and amaranth. With concern over childhood obesity, many of those new whole-grain products are targeted at children.

It represents a whole-grain explosion in supermarket aisles. The Whole Grains Council, which issues a "whole grain stamp" of approval for qualified products, has seen its program expand 20-fold. In 2000, 164 products qualified for the stamp, which certifies at least 8 grams of whole grain per serving. In 2011, the product list swelled to 3,378.

Technological innovations -- originally designed to take carbohydrates out of baked goods and grain products -- now allow manufacturers to reformulate recipes with more whole grains, Harriman said.

"It's rather remarkable," Harriman said. "Walk through the market's cracker aisle; there are dozens of whole-grain options now. The new pastas are much better, too. I tell people if they thought they didn't like a whole-grain product, try it again or try a different brand. They'll be surprised."

April 4 will be the first national "Whole Grains Sampling Day," with restaurants, supermarkets and manufacturers offering samples of new whole-grain products or whole-grain makeovers of familiar favorites.

"I'm a big fan of cereal," said Ayoob, a pediatric nutrition expert at the Albert Einstein College of Medicine in New York City. "I work with kids and breakfast is huge. Yet 40 percent of kids are not regular breakfast eaters. ...

Ayoob also likes cereal for adults, paired with fresh fruit and low-fat milk. He said, "If you can get an extra serving of whole grains in the morning, that puts you way ahead nutritionally."

As awareness about the benefits of whole grains increases, so does our appetite. According to the nonprofit Whole Grains Council, U.S. consumption of whole grains grew 20 percent between 2005 and 2008, the most recent data available.

Sales of natural foods and beverages with the Whole Grain stamp went up almost 10 percent last year, according to market researcher SPINS.

"People are already incorporating more whole grains into their diets than they realize," Harriman said. "Popcorn? It's whole grain. Oatmeal? Whole grain."

Yet we're still far below the new USDA dietary guidelines, that suggest half of all grains we consume be whole-grain rich. Right now, whole grains make up about 11 percent of our total grain consumption.

We will eat more whole grains, starting with our children. Under a federal mandate, schools are scrambling to add more whole grains to cafeteria menus. By this fall, half of all grains served in schools must be whole-grain rich. By fall 2014, every cafeteria grain serving has to meet that whole-grain requirement.

"As more and more kids get used to whole grains in schools, we'll see (overall consumption) increase rapidly," Harriman said. "They'll develop a taste for whole grains. Eating whole grains all the time will be normal. It won't seem weird at home." Call The Bee's Debbie Arrington, (916) 321-1075.

©2012 The Sacramento Bee (Sacramento, Calif.)

Visit The Sacramento Bee (Sacramento, Calif.) at www.sacbee.com

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Large Waist Linked to Diabetes

Posted June 9, 2012

Overweight people with a large waist are just as likely to develop type 2 diabetes later in life as those who are obese, according to results from the largest international study of its kind to date.

The study, led by the Medical Research Council (MRC) Epidemiology Unit, followed more than 340,000 people from eight European countries to examine their future risk of type 2 diabetes.

The results, published in PLoS Medicine, show that waist circumference is strongly associated with type 2 diabetes, even after accounting for body mass index (BMI). This association was particularly pronounced in women.

Overweight men and women (BMI 25 to 29.9 kg/m2) with a large waist (over 102cm for men and over 88cm for women) were found to have a similar risk of developing diabetes as those who are clinically obese (BMI over 30).

Dr Claudia Langenberg from the MRC Epidemiology Unit in Cambridge, who led the study, said:

“Type 2 diabetes is a serious and increasingly common disease. More than a third of the UK adult population is overweight and at increased risk of diabetes, but they are not systematically monitored for this risk. Our findings suggest that if their waist circumference is large, they are just as likely to develop the condition as if they were obese.

“We do not suggest replacing BMI as a core health indicator, but our results show that measuring waist size in overweight patients allows doctors to ‘zoom in’ on this large population group and identify those at highest risk of diabetes. These people can then be offered lifestyle advice, which can reduce their risk of developing the disease.”

Type 2 diabetes is a chronic condition that occurs when the body fails to produce enough of the hormone insulin, which controls blood sugar levels, or when the body’s cells do not react properly to insulin. While the exact causes of type 2 diabetes are not fully understood, being overweight or obese are the most important modifiable risk factors.

To investigate the association between BMI, waist circumference* and type 2 diabetes risk separately in men and women, the researchers looked at data from the EU-funded InterAct Study, in which 12,403 cases of type 2 diabetes developed over the 15 years of follow up.

The researchers found that 7 per cent of men and 4.4 per cent of women who were overweight and had a large waist went on to develop diabetes within 10 years. This risk was equivalent to, or in some cases higher than, obese participants.

In contrast, risk was much lower in normal weight participants who had a small waist, with only 1.2 per cent of men and 0.6 per cent of women in this group developing diabetes over the same time period. Those who were overweight but had a small waist – the so-called ‘pear-shapes’ – were also at relatively low risk from the disease.

Obese women (BMI greater than 35 kg/m2) with a large waist were almost 32-times more likely to develop type 2 diabetes than lean women (BMI 18.5-22.4 kg/m2) with a small waist, while men in the equivalent group were 22-times more likely to get the condition than those with a low BMI and small waist.

Half the men and a third of the women in the cohort were overweight, and another 16.4 per cent of men and 15.8 per cent of women were obese, highlighting the epidemic of overweight and obesity and future burden of diabetes in Europe.

Professor Nick Wareham, Director of the MRC Epidemiology Unit and Principal Investigator of the InterAct Study, said:

“This is one of the most comprehensive studies of lifestyle and diabetes risk to date, not just in scale, but in the powerful prospective design which allows us to follow a population over a long period of time to see how and why disease develops. The results of this important research will help inform new strategies for the prevention of this devastating condition that affects almost three million people in the UK.”

The study was a collaboration across 26 European Prospective Investigation into Cancer and Nutrition (EPIC) centres including the University of Oxford and Imperial College London in the UK. It was funded by the European Union.

Notes to editors

*Waist circumference was measured either at the narrowest circumference of the torso, or at the midpoint between the lower ribs and the top of the hip bone (iliac crest).

For more information, please contact:

Hannah Isom

Senior press officer, Medical Research Council

T: 0207 395 2345 (out of hours, including the Jubilee weekend: 07818 428 297)

The paper, by Langenberg et al, is published in PLoS Medicine.

(M2 Communications disclaims all liability for information provided within M2 PressWIRE. Data supplied by named party/parties. Further information on M2 PressWIRE can be obtained at http://www.presswire.net on the world wide web. Inquiries to info@m2.com).

Overweight people with a large waist are just as likely to develop type 2 diabetes later in life as those who are obese, according to results from the largest international study of its kind to date.

The study, led by the Medical Research Council (MRC) Epidemiology Unit, followed more than 340,000 people from eight European countries to examine their future risk of type 2 diabetes.

The results, published in PLoS Medicine, show that waist circumference is strongly associated with type 2 diabetes, even after accounting for body mass index (BMI). This association was particularly pronounced in women.

Overweight men and women (BMI 25 to 29.9 kg/m2) with a large waist (over 102cm for men and over 88cm for women) were found to have a similar risk of developing diabetes as those who are clinically obese (BMI over 30).

Dr Claudia Langenberg from the MRC Epidemiology Unit in Cambridge, who led the study, said:

"Type 2 diabetes is a serious and increasingly common disease. More than a third of the UK adult population is overweight and at increased risk of diabetes, but they are not systematically monitored for this risk. Our findings suggest that if their waist circumference is large, they are just as likely to develop the condition as if they were obese.

"We do not suggest replacing BMI as a core health indicator, but our results show that measuring waist size in overweight patients allows doctors to 'zoom in' on this large population group and identify those at highest risk of diabetes. These people can then be offered lifestyle advice, which can reduce their risk of developing the disease."

Type 2 diabetes is a chronic condition that occurs when the body fails to produce enough of the hormone insulin, which controls blood sugar levels, or when the body's cells do not react properly to insulin. While the exact causes of type 2 diabetes are not fully understood, being overweight or obese are the most important modifiable risk factors.

To investigate the association between BMI, waist circumference* and type 2 diabetes risk separately in men and women, the researchers looked at data from the EU-funded InterAct Study, in which 12,403 cases of type 2 diabetes developed over the 15 years of follow up.

The researchers found that 7 per cent of men and 4.4 per cent of women who were overweight and had a large waist went on to develop diabetes within 10 years. This risk was equivalent to, or in some cases higher than, obese participants.

In contrast, risk was much lower in normal weight participants who had a small waist, with only 1.2 per cent of men and 0.6 per cent of women in this group developing diabetes over the same time period. Those who were overweight but had a small waist - the so-called 'pear-shapes' - were also at relatively low risk from the disease.

Obese women (BMI greater than 35 kg/m2) with a large waist were almost 32-times more likely to develop type 2 diabetes than lean women (BMI 18.5-22.4 kg/m2) with a small waist, while men in the equivalent group were 22-times more likely to get the condition than those with a low BMI and small waist.

Half the men and a third of the women in the cohort were overweight, and another 16.4 per cent of men and 15.8 per cent of women were obese, highlighting the epidemic of overweight and obesity and future burden of diabetes in Europe.

Professor Nick Wareham, Director of the MRC Epidemiology Unit and Principal Investigator of the InterAct Study, said:

"This is one of the most comprehensive studies of lifestyle and diabetes risk to date, not just in scale, but in the powerful prospective design which allows us to follow a population over a long period of time to see how and why disease develops. The results of this important research will help inform new strategies for the prevention of this devastating condition that affects almost three million people in the UK."

The study was a collaboration across 26 European Prospective Investigation into Cancer and Nutrition (EPIC) centres including the University of Oxford and Imperial College London in the UK. It was funded by the European Union.

Notes to editors

*Waist circumference was measured either at the narrowest circumference of the torso, or at the midpoint between the lower ribs and the top of the hip bone (iliac crest).

For more information, please contact:

Hannah Isom

Senior press officer, Medical Research Council

T: 0207 395 2345 (out of hours, including the Jubilee weekend: 07818 428 297)

The paper, by Langenberg et al, is published in PLoS Medicine.

(M2 Communications disclaims all liability for information provided within M2 PressWIRE. Data supplied by named party/parties. Further information on M2 PressWIRE can be obtained at http://www.presswire.net on the world wide web. Inquiries to info@m2.com).

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Reduce the Juice

Posted June 3, 2012

Many public health officials are now warning patients that fruit juice poses many of the same health risks as soda when it comes to obesity and diabetes. What concrete actions can consumers take?

Global nutrition professor Barry Popkin and others advise eating whole fruits (which contain fiber) instead of drinking fruit juices, so that a feeling of fullness is delivered with the sugars and calories.

Some new, less sugary juice products are on the market, he said, but parents also can simply water down juice at home.

Although liquids won’t quell hunger as well as solid foods, Popkin said a smoothie made, for example, with bananas, blueberries, ice and no sugar would be “a heck of a lot better than just blueberry juice” because the smoothie would still contain the fruits’ fiber.

Health advocates also note that even if a product is labeled as 100 percent juice with no added sugar, it can contain high levels of “natural” sugar. Fruit juice concentrates also can make a product much sweeter than juice obtained simply from squeezing fruit.

New York University nutrition professor Marion Nestle acknowledges that cutting juice out entirely may not be realistic for everyone.

“In theory, it’s absolutely true,” Nestle said of the need to avoid juice. “In practice, it’s best to restrict to 6 or 8 ounces a day, max. The best advice? Don’t drink your calories!”

Many public health officials are now warning patients that fruit juice poses many of the same health risks as soda when it comes to obesity and diabetes. What concrete actions can consumers take?

Global nutrition professor Barry Popkin and others advise eating whole fruits (which contain fiber) instead of drinking fruit juices, so that a feeling of fullness is delivered with the sugars and calories.

Some new, less sugary juice products are on the market, he said, but parents also can simply water down juice at home.

Although liquids won't quell hunger as well as solid foods, Popkin said a smoothie made, for example, with bananas, blueberries, ice and no sugar would be "a heck of a lot better than just blueberry juice" because the smoothie would still contain the fruits' fiber.

Health advocates also note that even if a product is labeled as 100 percent juice with no added sugar, it can contain high levels of "natural" sugar. Fruit juice concentrates also can make a product much sweeter than juice obtained simply from squeezing fruit.

New York University nutrition professor Marion Nestle acknowledges that cutting juice out entirely may not be realistic for everyone.

"In theory, it's absolutely true," Nestle said of the need to avoid juice. "In practice, it's best to restrict to 6 or 8 ounces a day, max. The best advice? Don't drink your calories!"

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Pros and Cons of Going Totally Vegan

Posted May 26, 2012

Several high-profile public figures have made headlines recently about their decision to go vegan, spurring increased interest and debate about this plant-based diet plan.

Among them are Ellen DeGeneres, the Emmy award-winning comedian and her wife, actress Portia de Rossi, who have purged their diets of all animal products, including milk and eggs.

Former U.S. President Bill Clinton recently spoke with DeGeneres on her talk-variety show about his decision to adopt a vegan diet, too. Other famous vegans include: Carrie Underwood, Ted Danson, Mike Tyson, Alec Baldwin, Alicia Silverstone and Lea Michele.

Vegetarian vs. Vegan

According to a 2011 poll by The Vegetarian Resource Group, approximately 5 percent of adults in the U.S. say they are vegetarian, which means they never eat meat, fish, seafood or poultry.

About half of those vegetarians also are vegan, which means they also do not consume any animal products or by-products, according to the VRG.

In addition to staying away from flesh foods, dairy and eggs, vegans avoid fur, leather, wool, down and cosmetics or chemical products tested on animals for a variety of reasons, including those related to animal rights, the environment and health, according to Vegan Action, a nonprofit organization dedicated to educating the public about the benefits of a vegan lifestyle.

With the vegan lifestyle getting increased attention, we spoke to nine local experts and asked them to explain the pros and cons of this diet and lifestyle choice and how to make the change safely.

Benefits of vegan diet

Local dietitians said when done right, going vegan comes with numerous health perks.

Less fat, more fruits and veggies: Ellen Thompson, a registered, licensed dietitian in Ohio who is based out of Springfield and works throughout the Miami Valley, said vegans are removing saturated fats from their diet and are likely to eat more fruits and vegetables.

Decreased health risks: The vitamins and minerals in fruits and vegetables may lead to a decreased risk for certain types of cancer, said Carla Metzler, a registered, licensed dietitian who works at Fort Hamilton Hospital.

A vegan diet may prevent or reduce the risk of heart disease, diabetes and obesity, according to both Joan Wire, a registered, licensed dietitian in Ohio who runs a counseling business called Real Well and who works out of LaDeSpa in Oakwood, and Kathryn Hines, a registered, licensed dietitian in Ohio who works at Springfield Regional Medical Center.

Going vegan also may reduce the risk of high blood pressure, constipation, breast cancer, colon cancer, diverticular disease, gallstones, irritable bowel syndrome and appendicitis, said Mara Lamb, a registered, licensed dietitian who owns her own practice called Nutrition Therapy Clinic in Dayton.

Lower BMI: Vegans tend to have a lower body mass index and a lower amount of LDL cholesterol in their bodies, which clogs arteries, said Carol Nartker, a diabetes nutrition educator and a registered, licensed dietitian in Ohio who works at the Diabetes Wellness Center of Atrium Medical Center in Middletown.

In fact, “Forks over Knives,” a 2011 documentary, has recently drawn attention for examining the claim that most, and perhaps all, degenerative diseases can be controlled or eliminated by rejecting animal-based and processed foods, said Rich Cohen, a registered dietitian, licensed dietitian in Ohio, who works at Kettering Weight Loss Solutions within the Kettering Health Network.

“Our food supply is not very natural,” Cohen said. ” … The vegan diet seems to be offering perhaps some kind of a nutritional medicine approach, particularly with people with cardiovascular disease.”

Allergy, sinus relief? Wire also said individuals who turn to a vegan diet may realize allergy symptoms and sinus problems are reduced or eliminated once they stop consuming dairy.

Downsides of going vegan

On the other hand, there are potential negative health effects associated with going vegan, dietitians said.

Risk of deficiencies: According to Thompson, if a vegan is not careful, he or she may develop nutritional deficiencies due to a lack of dairy and meat products in their diet.

Some dietitians are concerned that vegans do not receive an adequate amount of amino acids, Vitamin B12, Vitamin D, Calcium, protein and iron, Thompson said.

Dr. Andrew Dyer, an associate clinician at Back to Health Center in Dayton, said protein deficiencies can lead to fatigue, a lack of energy and an inability to complete daily tasks, he said.

Additionally, those participating in exercise and athletics may have a difficult time healing and repairing post workout without getting enough protein in their diet, he said.

A lack of Vitamin B12 in a diet may lead to anemia, Nartker said.

Bone health: In addition, a lack of calcium may put a person at risk for developing a fragile bone structure, according to Metzler.

“Chronic nutritional deficiencies can affect the quality of one’s life, how they feel, how they function from day to day,” Nartker said.

What vegans should, should not eat

Vegans should avoid overly processed foods and choose whole foods, which are closer to “what Mother Nature intended” for people to consume, Wire recommends.

Vegans must minimize their intake of “junk food,” which includes sweets and snacks high in fat, Lamb said.

Acclimating to new tastes typically takes about three weeks, she said.

Importance of planning

Careful planning is key to ensuring a person adopts a long-term, healthy vegan diet, Thompson said. It’s also important that vegans remember that a healthy lifestyle means they get enough exercise and sleep, too, she said.

“It’s not what you do once in a while,” Thompson said. “It’s what you do every day.”

Start by doing research.

“Don’t go in cold turkey,” Wire said. ” … You could miss out on getting the right types of protein.”

Thompson said vegans should speak to a dietitian in order to make sure they are following a healthy diet plan.

New vegans should change their diet slowly, and should see a doctor if they have health issues such as diabetes, she said.

The Associated Press contributed to this story. Contact this reporter at (937) 225-2122 or Jacqueline.Boyle@coxinc.com.

©2012 the Dayton Daily News (Dayton, Ohio)

Visit the Dayton Daily News (Dayton, Ohio) at www.daytondailynews.com

Several high-profile public figures have made headlines recently about their decision to go vegan, spurring increased interest and debate about this plant-based diet plan.

Among them are Ellen DeGeneres, the Emmy award-winning comedian and her wife, actress Portia de Rossi, who have purged their diets of all animal products, including milk and eggs.

Former U.S. President Bill Clinton recently spoke with DeGeneres on her talk-variety show about his decision to adopt a vegan diet, too. Other famous vegans include: Carrie Underwood, Ted Danson, Mike Tyson, Alec Baldwin, Alicia Silverstone and Lea Michele.

Vegetarian vs. Vegan

According to a 2011 poll by The Vegetarian Resource Group, approximately 5 percent of adults in the U.S. say they are vegetarian, which means they never eat meat, fish, seafood or poultry.

About half of those vegetarians also are vegan, which means they also do not consume any animal products or by-products, according to the VRG.

In addition to staying away from flesh foods, dairy and eggs, vegans avoid fur, leather, wool, down and cosmetics or chemical products tested on animals for a variety of reasons, including those related to animal rights, the environment and health, according to Vegan Action, a nonprofit organization dedicated to educating the public about the benefits of a vegan lifestyle.

With the vegan lifestyle getting increased attention, we spoke to nine local experts and asked them to explain the pros and cons of this diet and lifestyle choice and how to make the change safely.

Benefits of vegan diet

Local dietitians said when done right, going vegan comes with numerous health perks.

Less fat, more fruits and veggies: Ellen Thompson, a registered, licensed dietitian in Ohio who is based out of Springfield and works throughout the Miami Valley, said vegans are removing saturated fats from their diet and are likely to eat more fruits and vegetables.

Decreased health risks: The vitamins and minerals in fruits and vegetables may lead to a decreased risk for certain types of cancer, said Carla Metzler, a registered, licensed dietitian who works at Fort Hamilton Hospital.

A vegan diet may prevent or reduce the risk of heart disease, diabetes and obesity, according to both Joan Wire, a registered, licensed dietitian in Ohio who runs a counseling business called Real Well and who works out of LaDeSpa in Oakwood, and Kathryn Hines, a registered, licensed dietitian in Ohio who works at Springfield Regional Medical Center.

Going vegan also may reduce the risk of high blood pressure, constipation, breast cancer, colon cancer, diverticular disease, gallstones, irritable bowel syndrome and appendicitis, said Mara Lamb, a registered, licensed dietitian who owns her own practice called Nutrition Therapy Clinic in Dayton.

Lower BMI: Vegans tend to have a lower body mass index and a lower amount of LDL cholesterol in their bodies, which clogs arteries, said Carol Nartker, a diabetes nutrition educator and a registered, licensed dietitian in Ohio who works at the Diabetes Wellness Center of Atrium Medical Center in Middletown.

In fact, "Forks over Knives," a 2011 documentary, has recently drawn attention for examining the claim that most, and perhaps all, degenerative diseases can be controlled or eliminated by rejecting animal-based and processed foods, said Rich Cohen, a registered dietitian, licensed dietitian in Ohio, who works at Kettering Weight Loss Solutions within the Kettering Health Network.

"Our food supply is not very natural," Cohen said. " ... The vegan diet seems to be offering perhaps some kind of a nutritional medicine approach, particularly with people with cardiovascular disease."

Allergy, sinus relief? Wire also said individuals who turn to a vegan diet may realize allergy symptoms and sinus problems are reduced or eliminated once they stop consuming dairy.

Downsides of going vegan

On the other hand, there are potential negative health effects associated with going vegan, dietitians said.

Risk of deficiencies: According to Thompson, if a vegan is not careful, he or she may develop nutritional deficiencies due to a lack of dairy and meat products in their diet.

Some dietitians are concerned that vegans do not receive an adequate amount of amino acids, Vitamin B12, Vitamin D, Calcium, protein and iron, Thompson said.

Dr. Andrew Dyer, an associate clinician at Back to Health Center in Dayton, said protein deficiencies can lead to fatigue, a lack of energy and an inability to complete daily tasks, he said.

Additionally, those participating in exercise and athletics may have a difficult time healing and repairing post workout without getting enough protein in their diet, he said.

A lack of Vitamin B12 in a diet may lead to anemia, Nartker said.

Bone health: In addition, a lack of calcium may put a person at risk for developing a fragile bone structure, according to Metzler.

"Chronic nutritional deficiencies can affect the quality of one's life, how they feel, how they function from day to day," Nartker said.

What vegans should, should not eat

Vegans should avoid overly processed foods and choose whole foods, which are closer to "what Mother Nature intended" for people to consume, Wire recommends.

Vegans must minimize their intake of "junk food," which includes sweets and snacks high in fat, Lamb said.

Acclimating to new tastes typically takes about three weeks, she said.

Importance of planning

Careful planning is key to ensuring a person adopts a long-term, healthy vegan diet, Thompson said. It's also important that vegans remember that a healthy lifestyle means they get enough exercise and sleep, too, she said.

"It's not what you do once in a while," Thompson said. "It's what you do every day."

Start by doing research.

"Don't go in cold turkey," Wire said. " ... You could miss out on getting the right types of protein."

Thompson said vegans should speak to a dietitian in order to make sure they are following a healthy diet plan.

New vegans should change their diet slowly, and should see a doctor if they have health issues such as diabetes, she said.

The Associated Press contributed to this story. Contact this reporter at (937) 225-2122 or Jacqueline.Boyle@coxinc.com.

©2012 the Dayton Daily News (Dayton, Ohio)

Visit the Dayton Daily News (Dayton, Ohio) at www.daytondailynews.com

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Vitamin D Deficiency is Dangerous to Health

Posted April 21, 2012

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

“Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases,” said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer’s disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient — 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference’s Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. “Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3.”

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of “115 nanomoles (nMol) per litre. Maintain this level,” he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes

Inadequate sun exposure and vitamin D deficiency have put people at risk of serious illnesses including cardiovascular diseases, tuberculosis, cancer and diabetes, according to an expert.

"Vitamin D deficiency is an epidemic of such magnitude that it is not only alarmingly widespread, but also a root cause of many serious diseases," said Dr Afrozul Haq, Senior Clinical Scientist, Pathology and Laboratory Medicine Institute at the Shaikh Khalifa Medical City (SKMC).

These include rickets (childhood bone disease), psoriasis, osteoporosis, cancer, heart disease, diabetes, tuberculosis, respiratory infections, allergy, autoimmune diseases, neurological disorders such as multiple sclerosis and Alzheimer's disease, as well as, common cold and flu.

In the Middle East region, despite the year round sunshine, statistics are grim.

At the first International Conference on Vitamin D Deficiency in studies, which showed that a high percentage of children are vitamin D deficient -- 90 per cent of students in Abu Dhabi. Eighty-one per cent of post menopausal women in the Middle East tested for osteoporosis also have inadequate vitamin D levels.

In the UAE, 90 per cent of the population were vitamin D deficient when first tested (2009) while 82 per cent of infants were found to be lacking of vitamin D supplement (2006).

Dr Haq, who is also the Chairman of the Conference's Scientific Committee, attributed these high prevalence rates to the very hot climate which discourages outdoor activities, the wearing of abaya and burqa, lack of regulations for vitamin D fortification of food and drinks and prolonged breast feeding without vitamin D supplementation.w

To protect oneself from the dire effects of vitamin D deficiency, Dr Haq advised between 10 and 20 minute sun exposure of not less than 40 per cent of body surface, from 10am to 2pm, twice a week. "Ninety per cent of vitamin D comes from the sun, which is the main source of vitamin D3."

Vitamin D supplement can also come from dietary sources such as fish (salmon, mackerel, tuna, sardines) or fish livers (cod liver oil), milk and dairy products, egg yolks, and beef liver.

To avoid serious illnesses, Dr Haq suggested fortifying oneself with vitamin D, to the level of "115 nanomoles (nMol) per litre. Maintain this level," he advised.

olivia@khaleejtimes.com

©2012 the Khaleej Times (Dubai, United Arab Emirates)

Visit the Khaleej Times (Dubai, United Arab Emirates) at www.khaleejtimes.com

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Lack of Sleep Sets Teens Up for Health Problems

Posted April 7, 2012

Sleep deprivation and early school start times contribute to teenage delinquency, risk-taking, depression, pregnancy, obesity and diabetes, a national sleep expert told Chattanoogans on Thursday.

Mary Carskadon spoke at three events sponsored by the University of Tennessee at Chattanooga about her research on sleep and the teenage brain.

Early school start times, changes in teen sleep patterns and outside social pressure are combining to rob teens of vital sleep, which can cause serious problems, Carskadon said.

“Sleep is just getting squeezed out of their lives,” she said.

Research by her and other scientists, studies by the Brookings Institute and national polls by the National Sleep Foundation show a correlation between early school start times and a host of behavioral, educational and developmental troubles.

The biobehavioral scientist spoke at the Oak Street Center in First-Centenary United Methodist Church near UTC on Thursday evening and at two other events earlier in the day.

Preteen children tire easily and fall asleep early, which means kids usually get the rest they need, she said. But beginning in puberty, teens’ brains begin to allow them to stay up later, often causing them to miss out on the full nine hours of sleep research shows they need for development.

UTC criminal justice professor Robert Thompson spearheaded getting Carskadon to speak.

Thompson has cited research linking early school start times and delinquency in his push for a look at local juvenile crime problems.

Boyd Patterson, coordinator of the Chattanooga Gangs Task Force, spoke briefly at the introduction of the Thursday evening lecture, saying Carskadon’s research could benefit the task force’s work.

He told the crowd of 50 listeners a majority of people in gangs joined when they were teens and among gang members, the teens often commit the most crimes.

Understanding teen behavior is crucial to working on gang problems, he said.

“Crime suppression and arrests are part of it,” Patterson said. “Efforts like this, prevention and intervention, have to be in place.”

Minnie Pruitt and Brea Watson, both UTC students and criminal justice majors, said they saw connections between sleep problems and both academic success and avoiding trouble.

Both women went to high school in Memphis where classes started at 7:45 a.m. Pruitt said her earliest class at UTC is 9 a.m.

“I grasp more ideas in class and more information,” she said.

Dr. Anuj Chandra heads the Advance Center for Sleep Disorders, with offices here and in Cleveland, Tenn., and Trenton, Ga.

“As a society, we’re all sleep-deprived,” Chandra said in an interview before the lecture. He called Carskadon’s research pinpointing a biological source for teen sleep patterns “groundbreaking.”

Before scientists discovered this proof, many just assumed teens were lazy, he said.

Chandra’s advice to parents is to set limits early, by children’s age 9 or 10, to set up good habits.

“No TV in the bedroom, cellphones are turned off before bed,” he said.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

Sleep deprivation and early school start times contribute to teenage delinquency, risk-taking, depression, pregnancy, obesity and diabetes, a national sleep expert told Chattanoogans on Thursday.

Mary Carskadon spoke at three events sponsored by the University of Tennessee at Chattanooga about her research on sleep and the teenage brain.

Early school start times, changes in teen sleep patterns and outside social pressure are combining to rob teens of vital sleep, which can cause serious problems, Carskadon said.

"Sleep is just getting squeezed out of their lives," she said.

Research by her and other scientists, studies by the Brookings Institute and national polls by the National Sleep Foundation show a correlation between early school start times and a host of behavioral, educational and developmental troubles.

The biobehavioral scientist spoke at the Oak Street Center in First-Centenary United Methodist Church near UTC on Thursday evening and at two other events earlier in the day.

Preteen children tire easily and fall asleep early, which means kids usually get the rest they need, she said. But beginning in puberty, teens' brains begin to allow them to stay up later, often causing them to miss out on the full nine hours of sleep research shows they need for development.

UTC criminal justice professor Robert Thompson spearheaded getting Carskadon to speak.

Thompson has cited research linking early school start times and delinquency in his push for a look at local juvenile crime problems.

Boyd Patterson, coordinator of the Chattanooga Gangs Task Force, spoke briefly at the introduction of the Thursday evening lecture, saying Carskadon's research could benefit the task force's work.

He told the crowd of 50 listeners a majority of people in gangs joined when they were teens and among gang members, the teens often commit the most crimes.

Understanding teen behavior is crucial to working on gang problems, he said.

"Crime suppression and arrests are part of it," Patterson said. "Efforts like this, prevention and intervention, have to be in place."

Minnie Pruitt and Brea Watson, both UTC students and criminal justice majors, said they saw connections between sleep problems and both academic success and avoiding trouble.

Both women went to high school in Memphis where classes started at 7:45 a.m. Pruitt said her earliest class at UTC is 9 a.m.

"I grasp more ideas in class and more information," she said.

Dr. Anuj Chandra heads the Advance Center for Sleep Disorders, with offices here and in Cleveland, Tenn., and Trenton, Ga.

"As a society, we're all sleep-deprived," Chandra said in an interview before the lecture. He called Carskadon's research pinpointing a biological source for teen sleep patterns "groundbreaking."

Before scientists discovered this proof, many just assumed teens were lazy, he said.

Chandra's advice to parents is to set limits early, by children's age 9 or 10, to set up good habits.

"No TV in the bedroom, cellphones are turned off before bed," he said.

©2012 the Chattanooga Times/Free Press (Chattanooga, Tenn.)

Visit the Chattanooga Times/Free Press (Chattanooga, Tenn.) at www.timesfreepress.com

Distributed by MCT Information Services

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Anti-Candida Diet

Posted March 29, 2012

A reader writes: “I struggle with reoccurring yeast infections. The doctor gave me an oral medication for them about 5 years ago and I didn’t have them for a year. Then my body started to be allergic to that medicine.

“I’ve always known I can change my diet, but you know how hard that is! I know I need to cut out refined sugar and starches. Again not so easy!

“Can you give me some ideas as to what to eat for breakfast? It’s hard to go to the store with four kids and actually read the labels.”

Dear Reader,

Fascinating information out there about this condition. Suffice it to say, some diet changes can help prevent yeast infections. But it may not be as drastic as you have been led to believe. Here’s why:

Yeasts are everywhere. They live in soil. They reside on the skins of fruit and berries. And they live in the body. Some yeasts are good and others are not.

The yeast most often responsible for infections in the body is Candida albicans (aka Candida). Although a normal resident of the body, Candida is considered an “opportunistic pathogen” which means it is only harmful if it is allowed to grow out of control.

The most common cause of yeast infections? Antibiotic use, say experts. Antibiotics kill good bacteria (which protect the body from yeast overgrowth) as well as bad bacteria. Other conditions that may promote the abnormal growth of yeast in the body include pregnancy, hormone replacement therapy, diabetes and HIV infections.

Yeasts in food, however, are entirely different species from the pathogen Candida albicans. Nutritional yeasts are “friendly fungi” much like mushrooms and other “organisms” we add to food for one reason or other. Saccharomyces cerevisiae (abbreviated S. cerevisiae) is a common yeast that has been used to make bread for thousands of years. Other strains of Saccharomyces are used to ferment grape juice into wine. Kombucha is a fermented sweetened tea made with a nutritional yeast. Some yeasts are even used to turn corn into ethanol fuel. But I digress.

Although the internet is full of diet advice on how to prevent yeast infections (one site says you must eliminate everything but garlic, spices, herbs and vegetables), here are some reliable remedies:

Increase your intake of Lactobacillus acidophilus (L. acidophilus). These good bacteria in the gut keep Candida yeast cells from growing out of control. Sorry, but you will need to look at food labels to find foods such as milk, kefir, or yogurt that contain Lactobacillus acidophilus as an ingredient.

Keep up your defenses. Protein-containing foods strengthen our immune system so it can thwart the growth of wayward yeast cells. Include at least one of these at each meal: fish, poultry, meat, eggs, low-fat cheese, yogurt, milk, beans, nuts or nut butters.

Make half your plate vegetables. (Have we heard this before?) Cooked or raw, these foods feed the beneficial bacteria in the gut that keep the bad Candida boys under control.

Add some raw garlic to your diet. Garlic has proven anti-fungal and anti-bacterial properties. Smash it up and add it to salad dressings and other fresh foods.

Consider taking a probiotic supplement that contains Lactobacillus – the good guys shown to control the growth of Candida. One trustworthy brand is Culturelle which, contains Lactobacillus GG.

Cut extra sugar from your diet. Eat whole fruit and avoid excessive amounts of juice and other sugared beverages. This is a good recommendation for all of us.

Ideas for breakfast? Try plain or low-sugar yogurt made with Lactobacillus “live active” cultures. And sprinkle with some raw garlic … just kidding.

Bottom line: Avoid the overuse of antibiotics. Replenish your gut with good bacteria in the form of active live Lactobacillus-containing foods. Eat some protein at each meal. Load up with vegetables. If you haven’t already, let your doctor know about your symptoms so he can prescribe necessary medical therapy.

And don’t believe everything you read on the internet.

(Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at HYPERLINK “mailto:bquinn@chomp.org”

A reader writes: "I struggle with reoccurring yeast infections. The doctor gave me an oral medication for them about 5 years ago and I didn't have them for a year. Then my body started to be allergic to that medicine.

"I've always known I can change my diet, but you know how hard that is! I know I need to cut out refined sugar and starches. Again not so easy!

"Can you give me some ideas as to what to eat for breakfast? It's hard to go to the store with four kids and actually read the labels."

Dear Reader,

Fascinating information out there about this condition. Suffice it to say, some diet changes can help prevent yeast infections. But it may not be as drastic as you have been led to believe. Here's why:

Yeasts are everywhere. They live in soil. They reside on the skins of fruit and berries. And they live in the body. Some yeasts are good and others are not.

The yeast most often responsible for infections in the body is Candida albicans (aka Candida). Although a normal resident of the body, Candida is considered an "opportunistic pathogen" which means it is only harmful if it is allowed to grow out of control.

The most common cause of yeast infections? Antibiotic use, say experts. Antibiotics kill good bacteria (which protect the body from yeast overgrowth) as well as bad bacteria. Other conditions that may promote the abnormal growth of yeast in the body include pregnancy, hormone replacement therapy, diabetes and HIV infections.

Yeasts in food, however, are entirely different species from the pathogen Candida albicans. Nutritional yeasts are "friendly fungi" much like mushrooms and other "organisms" we add to food for one reason or other. Saccharomyces cerevisiae (abbreviated S. cerevisiae) is a common yeast that has been used to make bread for thousands of years. Other strains of Saccharomyces are used to ferment grape juice into wine. Kombucha is a fermented sweetened tea made with a nutritional yeast. Some yeasts are even used to turn corn into ethanol fuel. But I digress.

Although the internet is full of diet advice on how to prevent yeast infections (one site says you must eliminate everything but garlic, spices, herbs and vegetables), here are some reliable remedies:

Increase your intake of Lactobacillus acidophilus (L. acidophilus). These good bacteria in the gut keep Candida yeast cells from growing out of control. Sorry, but you will need to look at food labels to find foods such as milk, kefir, or yogurt that contain Lactobacillus acidophilus as an ingredient.

Keep up your defenses. Protein-containing foods strengthen our immune system so it can thwart the growth of wayward yeast cells. Include at least one of these at each meal: fish, poultry, meat, eggs, low-fat cheese, yogurt, milk, beans, nuts or nut butters.

Make half your plate vegetables. (Have we heard this before?) Cooked or raw, these foods feed the beneficial bacteria in the gut that keep the bad Candida boys under control.

Add some raw garlic to your diet. Garlic has proven anti-fungal and anti-bacterial properties. Smash it up and add it to salad dressings and other fresh foods.

Consider taking a probiotic supplement that contains Lactobacillus - the good guys shown to control the growth of Candida. One trustworthy brand is Culturelle which, contains Lactobacillus GG.

Cut extra sugar from your diet. Eat whole fruit and avoid excessive amounts of juice and other sugared beverages. This is a good recommendation for all of us.

Ideas for breakfast? Try plain or low-sugar yogurt made with Lactobacillus "live active" cultures. And sprinkle with some raw garlic ... just kidding.

Bottom line: Avoid the overuse of antibiotics. Replenish your gut with good bacteria in the form of active live Lactobacillus-containing foods. Eat some protein at each meal. Load up with vegetables. If you haven't already, let your doctor know about your symptoms so he can prescribe necessary medical therapy.

And don't believe everything you read on the internet.

(Barbara Quinn is a registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula. Email her at HYPERLINK "mailto:bquinn@chomp.org"

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