Keeping Eyes Healthy The latest results from several large, long-term studies Long-term antioxidants reduce AMD chances Age-related macular degeneration (AMD), where sight deteriorates in the center of the field of vision, is the most common form of age-related blindness. Doctors believe antioxidants can slow the disease, and several long-term studies tested the effects of these supplements. The basic eye supplement included 500 mg of vitamin C, 400 IU vitamin E, 15 mg beta-carotene, 80 mg zinc, and 2 mg copper per day. In the first study, 3,549 participants with early-stage AMD took the anti oxidant supplement, with or without the zinc, or a placebo. After 10 years, those who had taken the antioxidants, with or without zinc, were 25-30 percent less likely to develop advanced AMD. Also, those who did take zinc were less likely to have passed away, especially from circulatory diseases. In the second study, 4,203 participants who were more likely to progress to advanced AMD took the basic antioxidant formula, with or without beta-carotene, plus 10 mg of lutein and 2 mg of zeaxanthin; 350 mg of DHA with 650 of mg EPA, these four antioxidants together, or a placebo. After five years, while there was no overall effect on advanced AMD, those who had taken lutein and zeaxanthin instead of beta-carotene were slightly less likely to have advanced AMD compared to those who had taken beta-carotene. Also, former smokers in the study who had taken beta-carotene had a higher incidence of lung cancer than those who had not. Doctors concluded lutein and zeaxanthin could be an appropriate substitute for beta-carotene in the antioxidant eye formula. Lutein and zeaxanthin reduce cataract surgery In a separate analysis of the second study, above, doctors ranked the 4,203 participants according to lutein and zeaxanthin in the diet. Those who got the least lutein and zeaxanthin from their diets were 32 percent less likely to need cataract surgery after adding lutein and zeaxanthin supplements. Reference: Ophthalmology; April, 2013, Electronic Prepublication Good Gazpacho! The individual ingredients in gazpacho, the cold and tangy tomato-based soup, have been shown to lower blood pressure in earlier studies. In this study, researchers measured the diets of 3,995 men and women with higher than normal chances of heart trouble, most of whom also had high blood pressure. On average, for every additional 9-ounce serving of gazpacho per week, chances of developing high blood pressure declined by 15 percent, and those who consumed the most gazpacho were 27 percent less likely to develop high blood pressure compared to those who did not eat gazpacho. The nutrients in gazpacho appear to lower blood pressure despite the salt content, doctors said. Reference: Nutrition, Metabolism & Cardiovascular Diseases; November, 2012, Electronic Prepublication Healthy Women Nutrients improve metabolism, reduce chances of fibroids Vitamin A and thyroid The thyroid releases hormones that stimulate metabolism in every cell in the body. Vitamin A helps regulate thyroid hormones and doctors wanted to test its effect on obese individuals, who commonly have low thyroid function, or hypothyroidism. In the study, 28 non-obese healthy premenopausal women took 25,000 IU of vitamin A (retinyl palmitate) per day while 56
women took the vitamin A or a placebo. Doctors measured levels of thyroid-stimulating hormone, which is higher when the thyroid is underactive and lower when thyroid function is normal. After four months, both obese and non-obese women who had taken vitamin A had much lower levels of thyroidstimulating hormone, and higher levels of circulating thyroid hormones. Doctors concluded that vitamin A may reduce earlystage hypothyroidism in premenopausal women. Vitamin D and fibroids Fibroids are non-cancerous tumors that form a mass in the uterus of premenopausal women. In this study, doctors measured vitamin D levels and sun exposure in 1,036 black and white women, aged 35 to 49, and used ultrasound to detect uterine fibroids. Half of the white women had sufficient levels of vitamin D, which doctors said was at least 20 nanograms per milliliter of blood, while 10 percent of black women had sufficient levels. Compared to those whose vitamin D levels were low, women with sufficient circulating vitamin D levels were 32 percent less likely to have a fibroid, regardless of race. In 2011, the U.S. increased its recommended dietary allowance for vitamin D to 600 IU per day for most people. Reference: Epidemiology; 2013, Vol. 24, No. 3, 447-53 Breast Health Nutrients may improve breast health and reduce cancer chances Antioxidant carotenoids Many earlier studies have found carotenoids, the colorful red, orange, and yellow pigments in plants and other food sources, reduce chances of breast cancer. In this analysis, doctors reviewed eight studies covering more than 80 percent of published investigations worldwide, including 3,055 women with breast cancer and compared to 3,956 similar healthy women. Overall, compared to women with the lowest carotenoid levels, women with the highest circulating levels of all carotenoids were 19 percent less likely to develop breast cancer. For individual carotenoids, compared to those with the lowest levels, women with the highest circulating levels of alphacarotene were 13 percent less likely to develop breast cancer, for beta-carotene, 17 percent less likely, lutein and zeaxanthin, 16 percent, and lycopene, 22 percent. Isoflavones Isoflavones are plant based nutrients. In this review, doctors analyzed findings from several studies covering 3,101 postmenopausal women with breast cancer and compared them to 3,471 similar healthy women. The studies included low and high doses of isoflavones from soy, red clover, garlic, and evening primrose, together or separately. Overall compared to placebo, women who took isoflavones for at least five years were 25 percent less likely to develop breast cancer. Women who took average doses lower than 25 mcg per day saw no benefit, while women who took at least 676 mcg per day had 28 percent lower chances of developing breast cancer, improving to 43 percent lower after five years. Isoflavones do not increase breast cancer chances and may help reduce postmenopausal breast cancer, doctors said. Reference: British Journal of Cancer; 2013, Vol. 132, No. 6, 1439-50
Major Magnesium Benefits Better blood sugar, insulin levels, and less severe stroke An essential nutrient Magnesium is the fourth most abundant mineral in the body, involved in more than 300 biochemical reactions that help maintain normal muscle and nerve function, heart rhythm, and a healthy immune system. Blood sugar and insulin levels Doctors analyzed 15 studies covering 53,000 non-diabetic men and women. For every 50 mg per day increase in magnesium, fasting levels of glucose and insulin were measurably lower. Doctors saw the magnesium benefits regardless of age, gender, alcohol or calorie consumption, smoking, or body weight. Doctors also looked at genetic differences, since earlier studies found certain variations in DNA can affect glucose, insulin, and magnesium metabolism. But researchers found the glucose and insulin benefits regardless of DNA variations, suggesting magnesium works independently of genetics. Reducing stroke severity Researchers in this study analyzed the lifestyles, heart health history, and conducted a complete physical exam on 1,493 people with acute ischemic stroke, where blood supply to part of the brain is decreased. Those with more severe stroke symptoms, or who later died from stroke, had lower blood levels of magnesium than those with less severe stroke symptoms or survivors. Compared to those with the lowest levels, those with the highest circulating levels of magnesium were 53 percent less likely to have a severe stroke or to pass away from stroke. Researchers found that the benefits of magnesium persisted regardless of age, gender, blood levels of calcium, potassium, or any other circulating blood factors, and extended to those with better-thanaverage levels of magnesium. Reference: Journal of Nutrition; January, 2013, Electronic Prepublication Early-Stage Discoveries: Apple Peel, Cocoa Powder, and Grape Powder Good results in the lab lead to larger, human trials. Here are some of the most promising recent findings. Apple peel may help treat irritable bowel syndrome Doctors don t know what causes irritable bowel syndrome but say that an inflammatory gene called IP10 plays a role. Researchers exposed highly inflamed human colon cancer cells to each of the three anti-inflammatory compounds in apple peel and found, as apple peel concentrations increased, IP10 expression decreased. Cocoa antioxidants protect brain cells Oxidative stress plays a role in neurological disorders such as Parkinson s and Alzheimer s disease (AD). Researchers exposed human AD cells to cocoa polyphenols, which activated nerve-cell survival pathways, encouraging new nerve-cell growth, and decreasing oxidative nerve-cell damage. Grape powder reduces metabolic syndrome factors The standard American-style diet can lead to obesity and type 2 diabetes. Overweight rats got the diet with or without grape powder. After 90 days, the grape powder group had much less C-reactive protein and other signs of inflammation, particularly in the liver and abdominal fat tissue. The grape powder group also had less fat weight in the liver, kidney and abdomen, and increased antioxidant activity in the kidney and liver. Reference: Journal Federation of American Societies for Experimental Biology; April, 2013, Meeting Abstract Supplement 862.22
The Heart of Magnesium Two new, large studies suggest magnesium is key to heart health An essential nutrient The body needs magnesium for hundreds of biochemical reactions, to maintain muscles and nerves, and to regulate heart rhythm. Most Americans don t get enough magnesium. Less heart disease In this review, doctors combined data from 16 studies covering 313,041 people worldwide where researchers measured magnesium levels and the likelihood of heart disease. In the first finding, for every increase in circulating magnesium of 0.2 millimoles per liter of blood, chances of developing cardiovascular diseases such as atherosclerosis, heart failure, or arrhythmia, were 30 percent lower. Normal magnesium levels for adults range between 0.74 and 1.07 millimoles per liter. In the second finding, compared to those who got less, those who consumed higher amounts of magnesium from diet were 22 percent less likely to develop ischemic heart disease; where the heart lacks sufficient blood supply and oxygen. Benefit seen at 400 mg per day In this analysis of 19 studies worldwide, covering 532,979 people, researchers probed for a link between magnesium levels and all forms of cardiovascular disease. Overall, as levels of circulating magnesium or magnesium in the diet increased, chances for any cardiovascular disease declined. Doctors found that, compared to those who consumed the least, those who got the most magnesium from diet were 15 percent less likely to develop any cardiovascular disease. And, there was a direct link: for each 0.08 millimole-per-liter increase in circulating magnesium levels, chances for cardiovascular disease events declined by 9 percent. Researchers saw the greatest heart benefit when people increased magnesium from 150 mg per day to 400 mg per day. In discussing their findings, doctors said these latest studies suggest that to lower chances for cardiovascular disease it is important to maintain healthy circulating and dietary levels of magnesium. Reference: American Journal of Clinical Nutrition; May 2013, Published Online Nutrition Bang for Your Buck To feed kids well but stay within budgets, public schools must balance nutrition with economics. In this study, researchers measured nutrient density and costs of different foods and found that white and sweet potatoes, beans, carrots, and some dark green vegetables are most affordable and nutritious. While dark green vegetables had the highest nutrient scores, beans, white potatoes, and carrots are most popular with kids, making them the smartest choice for school menus. Researchers also said that potatoes are low cost, are naturally low in calories, and deliver high amounts of vitamin C, fiber, potassium, and magnesium. Reference: Public Library of Science One; 2013, Vol. 8, No. 5, e63277
Progress on Diabetes Nutrients help control and protect from this condition Vitamins C and E Those with type 2 diabetes also have chronic oxidative cell damage. In this antioxidant study, 170 adult men and women with type 2 diabetes took 267 mg of vitamin C per day, 300 IU of vitamin E per day, these two together, or a placebo. After three months, compared to placebo, those who took either or both antioxidants saw large drops in fasting and long-term average blood sugar levels. Those who took antioxidants also had higher circulating levels of vitamins C and E, and saw large decreases in blood pressure. Inulin helps control blood sugar Inulin is a plant-based dietary fiber with several beneficial effects in the body. In this study, 49 women with type 2 diabetes took 10,000 mg of inulin per day, or a placebo. After two months, compared to placebo, those who had taken inulin had 8.5 percent lower fasting blood sugar levels, 10.4 percent lower long-term average blood sugar levels, and a 37 percent decline in a primary sign of oxidative stress. The inulin group also saw total antioxidant capacity increase 19 percent. Vitamin D may protect against type 1 diabetes In type 1 diabetes, the body produces little or no insulin, and therefore cannot metabolize sugar. Doctors in this study analyzed 1,000 blood samples from healthy people who later developed type 1 diabetes and compared to 1,000 people who remained healthy. Those with the highest levels of vitamin D were 70 percent less likely to develop type 1 diabetes compared to those with the lowest levels. Reference: Global Journal of Health Science; 2013, Vol. 5, No. 3, 183-7 Clues to Mature Health Nutrients reduce illness in mature adults Vitamin D reduces pneumonia Earlier studies showed vitamin D defends against infection. In this study, doctors measured vitamin D levels in 1,421 men and women with healthy lungs at the start of the study. The average level of circulating vitamin D at that time was 43.5 nanomoles per liter of blood, which falls below the 50-nanomole optimal level, doctors said. After 10 years of follow up, compared to those with the lowest levels, men and women with the highest circulating levels of vitamin D were 61 percent less likely to have developed pneumonia at any time during the 10-year follow-up period. CoQ10 may decline with age, illness Coenzyme Q10 is present in every cell in the body and helps produce energy. Diseases and drugs, especially statins, reduce stores of CoQ10, and CoQ10 may also decline with age. Doctors wanted to see if those who are critically ill would be deficient in CoQ10, and in this study compared 36 critically ill people in intensive care to 18 healthy people. None were taking statins. Compared to the healthy participants, those who were critically ill had much lower CoQ10 levels, with the lowest levels in the eldest of these. Critical illness means a life-threatening situation that requires continuous monitoring. Doctors found that all the critically ill, regardless of the cause, were deficient in CoQ10 and, after discharge saw that CoQ10 levels were lower in those who reported the most difficulty with daily living activities. Reference: Journal of Epidemiology & Community Health; 2013, Vol. 67, No. 6, 533-6
Healthy Women Nutrients raise mood and immunity Omega-3 relieves symptoms of PMS In this pilot study, researchers measured the severity and duration of PMS in 124 women complaining of symptoms. The women took 2,000 mg of omega-3s per day, or a placebo. After 45 days, while the placebo group had not improved, those in the omega-3 group reported less severe symptoms of depression, lower levels of anxiety, better concentration, and less bloating. After 90 days, while the placebo group still reported no improvement, the omega-3 group continued to report improvement in all the previous symptoms, plus improvements in feelings of nervousness, less frequent or less severe headache, and less breast tenderness. Beta-glucan improved mood, immunity Prior studies have shown baker s yeast beta-glucan reduces symptoms of cold and flu. In this study, 77 healthy women, average age 38, with moderate levels of psychological stress took 250 mg of yeast beta-glucan per day, or a placebo. After 12 weeks, 29 percent of the women in the placebo group reported upper respiratory symptoms compared to 10 percent of the women in the beta-glucan group. Energy levels improved 7 percent in the placebo group and 41 percent for betaglucan. Overall mood scores improved 16 percent for women taking the placebo, and 29 percent for women who took betaglucan. Discussing their findings, doctors said women who took beta-glucan reported lower levels of upper respiratory symptoms and that they felt better after taking beta-glucan, which doctors later confirmed in psychological assessments that showed the women had increases in energy and vigor and improvements in their overall sense of well-being. Reference: Complementary Therapies in Medicine; 2013, Vol. 21, No. 3, 141-6 Peak Performance Nutrients improve professional athletes Vitamin D improved muscle strength in ballet dancers Athletes that train indoors during the winter months tend to have low levels of vitamin D due to lack of sunlight. Prior studies have linked low vitamin D levels to impaired performance and increased injury. In this study, 24 elite classical ballet dancers took 2,000 IU of vitamin D3 per day, or a placebo, during the winter. Doctors tested isometric muscle strength and vertical jump heights, and measured the rate of injury during the trial. After four months, compared to placebo, ballet dancers who had taken vitamin D had 18.7 percent greater isometric muscle strength and could jump 7.1 percent higher in vertical jumps. Also, dance-stress injuries in the vitamin D group were far fewer and milder than in those who did not take vitamin D. CoQ10 boosted elite athlete performance Coenzyme Q10, an essential energy fuel, occurs in all cells in the body. In this study, 100 elite male and female athletes took 300 mg of CoQ10 per day, or a placebo, during a six-week training period prior to participating in the 2012 London Olympics. After six weeks, using a cycling ergometer, researchers measured power output and found both groups increased in power but, compared to placebo, the CoQ10 group gained 29 percent more power output capacity. Doctors said CoQ10 appeared to increase short term, high-intensity performance ability, perhaps by increasing energy capacity at the cellular level and that, although these results were found in elite athletes, older athletes and weekend warriors may benefit from CoQ10 as well. Reference: Journal of Science and Medicine in Sport; April 2013, Published Online