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Published on Leave a comment on Why Eat More Than Ten Servings of Fruits and Vegetables Daily?

  Eating lots of fruits and vegetables (more than 10 servings a day!)  is linked to better cognitive functioning in both normal weight and overweight adults (both young and older adults), and may delay the onset of cognitive decline that occurs with aging and also dementia. Overweight and obese older adults with a daily fruit and vegetable consumption of less than 5 servings generally had worse cognitive functioning. Higher levels of physical activity and higher daily fruit and vegetable consumption were both associated with better cognitive functioning. Cognitive functioning generally refers to a person’s ability to reason and think, the mental processes needed to gather and process information, and all aspects of language and memory.

The York University researchers found that fruit and vegetable consumption, physical activity, and BMI or body mass index (normal, overweight, obese) all appear to interact in how a person mentally functions (cognitive functioning), especially as they age. The ideal goal as one ages is to preserve the mind. It appears that eating lots of fruits and vegetables daily (10 or more servings), being physically active (this includes daily walks), and being a healthy weight help with this goal. It helps to also be highly educated (or read books?) so that the brain has a "cognitive reserve",

Why is daily fruit and vegetable consumption (FVC) good for cognitive functioning and the brain? Studies find that daily consumption of fruits and vegetables is strongly associated with a reduced risk of cardiovascular disease, cancer, diabetes and age-related declines. They appear to be "protective" against cognitive decline. The study researchers point out that fruits and vegetables contain high quantities of vitamin C and E, fiber, micronutrients, flavonoids, beta-carotenes and other classes of phytochemicals. These are important in various ways: "they modulate detoxifying enzymes, stimulate the immune system, modulate cholesterol synthesis, and act as antibacterial, antioxidant or neuroprotective agents." NOTE: A serving of fruit is generally 1 medium fruit or 1/2 cup of fruit. A serving of vegetables is 1 cup of raw leafy greens or 1/2 cup of other vegetables. From Medical Xpress:

Healthy living linked to higher brain function, delay of dementia

It's tempting to dip into the leftover Halloween treats, but new research out of York University has found eating plenty of fruits and vegetables, combined with regular exercise, leads to better cognitive functioning for younger and older adults, and may delay the onset of dementia. York U post-doctoral fellow Alina Cohen and her team, including Professors Chris I. Ardern and Joseph Baker, looked at cross-sectional data of 45,522 participants, age 30 to 80+, from the 2012 annual component of the Canadian Community Health Survey.

What they found was that for those who are normal weight or overweight, but not obese, eating more than 10 servings of fruit and vegetable daily was linked to better cognitive functioning. When moderate exercise was added, those eating less than five servings, reported better cognitive functioning. Higher levels of physical activity were linked to the relationship between higher daily fruit and vegetable consumption and better cognitive performance. Those with higher body mass indexes, low activity levels and fruit and vegetable consumption were associated with poorer cognitive functioning.

More details from the original study in the Journal of Public Health: Physical activity mediates the relationship between fruit and vegetable consumption and cognitive functioning: a cross-sectional analysis

Results: Higher BMIs, lower PA [physical activity] and FVC [fruit and vegetable consumption] were associated with poorer cognitive functioning. Additionally, PA statistically mediated the relationship between FVC and cognitive function (Sobel test: t = −3.15; P < 0.002); and higher education levels and daily FVC were associated with better cognitive function (P < 0.001). Conclusion: Higher PA levels were associated with better cognitive functioning in younger and older adults. Also, higher daily FVC and education levels were associated with better cognitive scores.

Individuals who were normal weight or overweight and reported a FVC of >10 servings per day reported better cognitive functioning scores than those who reported <10 servings, as well as those individuals with obesity . As well, both active and inactive individuals who reported a FVC of >10 servings per day had better cognitive scores than those who consumed fewer servings. However, in those who were moderately active, individuals with a daily FVC of <5 or 5–10 servings reported better cognitive functioning than those with a daily FVC of 10 or more servings; this may have resulted because of underestimations of the number of servings of fruits and vegetables actually consumed... Thus, increasing FVC and PA levels as well as having a healthy BMI may aid in the delay of cognitive decline.

Results also indicated that higher education levels along with a daily FVC of five or more servings were associated with better cognitive functioning. Education may be assisting in the process of delaying cognitive decline by increasing cognitive reserve, the ability of the human brain to cope with damage by using different brain processes to retain the ability to function well. Cognitive reserve is developed through intellectual stimulation and translates into a higher volume of connections between neurons and stronger rates of cerebral blood flow.

Published on Leave a comment on Rare and Deadly Complication From Measles
Child with measles rash Credit: CDC

An always fatal measles complication appears to be occurring at higher rates than experts originally thought. New research found that the chance of a baby before age 1 getting measles and then the later deadly complication of subacute sclerosing panencephalitis (SSPE) is 1 in 609, while if the child got measles under the age of 5, the rate of SSPE was one in 1,367 children.

SSPE is a neurological disorder that is a rare long-term complication of measles, typically appearing 4 to 8 years after the measles infection. First there are behavior changes, and later seizures, which progressively get more severe. Death usually occurs between 1 and 3 years after diagnosis. The researchers said that many of the patients studied had been vaccinated on time, but had measles in the first year of life, before the vaccine could be given.

This rare disorder is a good reason to get the measles vaccine, but it was apparently too late for those that were diagnosed with measles or a "measles-like rash and illness" in the first 12 months of life.

What to do? Children should get measles vaccine at the normal time (12 to 15 months of age), but infants between 6 and 11 months should get the measles vaccine prior to travel to an area with measles. Infants younger than that should not travel to an area with measles. The researchers pointed out that SSPE demonstrates the "high human cost of “natural” measles immunity". As the researcher Dr. james Cherry said: "The new findings are "really frightening." Yup.

From Live Science: Deadly Measles Complication More Common Than Doctors Thought

A deadly complication of the measles, which can occur years after a person is infected with the virus, is more common than researchers previously thought, according to a new study. The complication, called subacute sclerosing panencephalitis (SSPE), is a progressive neurological disorder that involves inflammation in the brain.

People with SSPE die, on average, within one or two years of being diagnosed with the disease. Some people may live longer, but the condition is always fatal, according to the U.S. National Library of Medicine. ...continue reading "Rare and Deadly Complication From Measles"

Published on Leave a comment on What Disease Microbes Will Be Released From Thawing Permafrost?

There are many posts on this site about the microbes within us (the microbiome) or around us, but the following article may be a real eye opener. Due to the permafrost melting (as in Alaska, northern Canada, Siberia, etc) from global warming, old infectious viruses and bacteria might be released from the thawing permafrost. This is what recently happened in Siberia, where melting permafrost released anthrax spores which killed 2300 reindeer and a 12 year old boy, and sickened at least 20 other people. From Scientific American:

As Earth Warms, the Diseases That May Lie Within Permafrost Become a Bigger Worry

This past summer anthrax killed a 12-year-old boy in a remote part of Siberia. At least 20 other people, also from the Yamal Peninsula, were diagnosed with the potentially deadly disease after approximately 100 suspected cases were hospitalized. Additionally, more than 2,300 reindeer in the area died from the infection. The likely cause? Thawing permafrost. According to Russian officials, thawed permafrost—a permanently frozen layer of soil—released previously immobile spores of Bacillus anthracis into nearby water and soil and then into the food supply. The outbreak was the region's first in 75 years.

Researchers have predicted for years that one of the effects of global warming could be that whatever is frozen in permafrost—such as ancient bacteria—might be released as temperatures climb. This could include infectious agents humans might not be prepared for, or have immunity to, the scientists said. Now they are witnessing the theoretical turning into reality: infectious microorganisms emerging from a deep freeze....In a 2011 paper published in Global Health Action, co-authors Boris A. Revich and Marina A. Podolnaya wrote of their predictions: “As a consequence of permafrost melting, the vectors of deadly infections of the 18th and 19th centuries may come back, especially near the cemeteries where the victims of these infections were buried.”

And permafrost is indeed thawing—at higher latitudes and to greater depths than ever before....What thawing permafrost could unleash depends on the heartiness of the infectious agent involved. A lot of microorganisms cannot survive in extreme cold, but some can withstand it for many years. “B. anthracis are special because they are sporulating bacteria,” says Jean-Michel Claverie, head of the Mediterranean Institute of Microbiology and a professor at Aix-Marseille University in France. “Spores are extremely resistant and, like seeds, can survive for longer than a century.”

Viruses could also survive for lengthy periods. In 2014 and 2015 Claverie and his colleague Chantal Abergel published their findings on two still infectious viruses from a chunk of 30,000-year-old Siberian permafrost. Although Pithovirus sibericum and Mollivirus sibericum can infect only amoebas, the discovery is an indication that viruses that infect humans—such as smallpox and the Spanish flu—could potentially be preserved in permafrost.

Human viruses from even further back could also make a showing. For instance, the microorganisms living on and within the early humans who populated the Arctic could still be frozen in the soil. “There are hints that Neandertals and Denisovans could have settled in northern Siberia [and] were plagued by various viral diseases, some of which we know, like smallpox, and some others that might have disappeared,” Claverie says....Janet Jansson, who studies permafrost at the Pacific Northwest National Laboratory in Washington State, is not worried about ancient viruses. Several attempts to discover these infectious agents in corpses have come up empty, she notes. 

In effect, infectious agents buried in the permafrost are unknowable and unpredictable in their timing and ferocity. Thus, researchers say thawing permafrost is not our biggest worry when it comes to infectious diseases and global warming. The more immediate, and certain, threat to humans is the widening geographical ranges of modern infectious diseases (and their carriers, such as mosquitoes) as the earth warms. “We now have dengue in southern parts of Texas,” says George C. Stewart, McKee Professor of Microbial Pathogenesis and chair of the department of veterinary pathobiology at the University of Missouri. “Malaria is seen at higher elevations and latitudes as temperatures climb. And the cholera agent, Vibrio cholerae, replicates better at higher temperatures.”

 Bacillus anthracis - Anthrax bacteria  Credit:Wikipedia

Image result for anthrax disease, wiki Skin anthrax lesion on the neck  Credit:Wikipedia

Published on Leave a comment on Youth Football Players Have Brain Changes After One Season

Another study finding brain changes from playing tackle football - this time measurable brain changes were found in boys 8 to 13 years old after just one season of playing football. None of the boys had received a concussion diagnosis during the season. The changes in the white matter of the brain (and detected with magnetic resonance imaging (MRI) were from the cumulative subconcussive head impacts that occur in football - the result of repetitive hits to the head during games and practices.

No one knows if the brains of football players fully recover after the football season. But these findings are worrisome. Especially because last year researchers found that NFL players who had begun playing  football before age 12 had a higher risk of altered brain development, as compared to players who started later (see post). Currently nearly 3 million students participate in youth tackle football programs across the United States. Some are calling for young players to only play flag or touch football, and to only play tackle football starting with the teenage years. From Science Daily:

Brain changes seen in youth football players without concussion

Researchers have found measurable brain changes in children after a single season of playing youth football, even without a concussion diagnosis, according to a new study published online in the journal Radiology.

"Most investigators believe that concussions are bad for the brain, but what about the hundreds of head impacts during a season of football that don't lead to a clinically diagnosed concussion? We wanted to see if cumulative sub-concussive head impacts have any effects on the developing brain," said the study's lead author, Christopher T. Whitlow, M.D., Ph.D., M.H.A., associate professor and chief of neuroradiology at Wake Forest School of Medicine in Winston-Salem, N.C.

The research team studied 25 male youth football players between the ages of 8 and 13. Head impact data were recorded using the Head Impact Telemetry System (HITs), which has been used in other studies of high school and collegiate football to assess the frequency and severity of helmet impacts....The study participants underwent pre- and post-season evaluation with multimodal neuroimaging, including diffusion tensor imaging (DTI) of the brain. DTI is an advanced MRI technique, which identifies microstructural changes in the brain's white matter. 

The brain's white matter is composed of millions of nerve fibers called axons that act like communication cables connecting various regions of the brain. Diffusion tensor imaging produces a measurement, called fractional anisotropy (FA), of the movement of water molecules in the brain and along axons. In healthy white matter, the direction of water movement is fairly uniform and measures high in FA. When water movement is more random, FA values decrease, which has been associated with brain abnormalities in some studies.

The results showed a significant relationship between head impacts and decreased FA in specific white matter tracts and tract terminals, where white and gray matters meet. "We found that these young players who experienced more cumulative head impact exposure had more changes in brain white matter, specifically decreased FA, in specific parts of the brain," Dr. Whitlow said. "These decreases in FA caught our attention, because similar changes in FA have been reported in the setting of mild TBI."

It is important to note that none of the players had any signs or symptoms of concussion."We do not know if there are important functional changes related to these findings, or if these effects will be associated with any negative long-term outcomes," Dr. Whitlow said. "Football is a physical sport, and players may have many physical changes after a season of play that completely resolve. These changes in the brain may also simply resolve with little consequence. However, more research is needed to understand the meaning of these changes to the long-term health of our youngest athletes." [Original study]

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Published on 2 Comments on Pesticide Residues In Honey and Other Foods

I've been thinking a lot about pesticides in foods and pesticides in honey since the recent post about untreated lawns and bees. Research finds that untreated lawns (no pesticides of any kind) with their diversity of flowering weeds or "spontaneous flowering plants" (such as clover and dandelions) are actually great pollen and nectar sources for bees. In other words, untreated lawns are great bee habitats! We think of conventional farms as using a lot of pesticides, but that is also true of suburbia with its obsession with "perfect lawns" and gardens, with no weeds allowed. According to U.S. Fish and Wildlife Service: Up to ten times more pesticides per acre are used on suburban lawns than on conventional farms! Perhaps it's time to view clover and other "spontaneous flowering plants" as beneficial wildflowers providing food for bees, and not undesirable weeds that need eradicating with pesticides.

Thus these recent articles about pesticide residues in foods, including honey, caught my eye. Notice that conventional foods have pesticide residues, but not organic foods (or they may have much lower pesticide residues, typically due to contamination from neighboring farms). Honey is tricky - there may be pesticide residues because bees fly to pesticide contaminated areas, and also beekeepers may use pesticides for pest control when caring for their bees and bee hives. The most uncontaminated honey would be from organic beekeepers located in pristine areas, with no industry, farming, or treated lawns nearby, and who do not buy "wax starter comb". Bees forage for nectar and pollen within 2 miles from the bee hive, but may fly up to 7 miles from the bee hive. As an article in Scientific Reports pointed out: "Any agrochemical applied anywhere within a colony's extensive reach can end up back in the hive."

Note that no one knows what the long-term health effects are of ingesting foods daily with low levels of mixtures of pesticides (chronic exposure), and also of ingesting endocrine disruptors. A "cocktail effect" may occur from combined traces of different pesticides - the chemicals may be more toxic when combined than alone. We just don't know. The FDA just started testing for glyphosate residues (glyphosate is the active ingredient in Roundup) in 2016 - and this is the most heavily used pesticide in the world! Currently nearly 300 million pounds of glyphosate are applied each year on U.S. farms. Now add in all the other ways we're exposed to pesticides - both indoors and outdoors  lawns, gardens, farms), even on our treated pets. Something to think about.

A number of Kellogg and Nestle brand muesli cereals were among those tested in the following research. Muesli is a breakfast cereal of rolled oats, perhaps other grains, dried fruit, and nuts.  ...continue reading "Pesticide Residues In Honey and Other Foods"

Published on Leave a comment on Lower Lead Levels With Iron Fortified Foods

Lead exposure is a big problem for children throughout the United States and the rest of the world - whether lead from plumbing, lead paint, lead solder, and even from nearby mining. There are no safe levels of lead in children (best is zero) because it is a neurotoxicant - thus it can permanently lower IQ scores as well as other neurological effects. More lead gets absorbed if the person also has an iron deficiency than if the person has normal iron levels.

This study found that simply eating iron fortified biscuits daily lowered lead levels (and improved iron levels) in children during a several month period. Two types of iron supplements were tested, and it was found that sodium iron EDTA (which is commonly added to foods) worked better than iron sulphate. The CDC (Centers for Disease Control) recommend eating foods high in calcium, iron, and vitamin C to lower iron absorption. From Science Daily:

Iron supplements in the fight against lead

Lead is a toxic heavy metal that was added to gasoline for use in cars until as recently as 25 years ago. It is particularly harmful to the developing brains of infants, children and teenagers, and the damage it does is irreversible. The situation becomes significantly worse if people are exposed to a high level of lead at the same time as they are suffering from iron deficiency. In the small intestine, lead and iron bind to the same transport protein, which absorbs the metals into the bloodstream. If someone consumes too little iron with their food, the transporter increases its activity, and can carry lead into the bloodstream instead, leading to increased levels of the toxic heavy metal in the body and brain.

A team of researchers led by ETH professor Michael B. Zimmermann from the Laboratory of Human Nutrition have now shown in a study that fortifying food with iron produces a striking reduction in blood lead concentration in children exposed to high levels of the metal. This is the result of a trial involving over 450 children carried out by Zimmermann's former doctoral student Raschida Bouhouch and colleagues in southern Morocco.....Mining in the surrounding area meant that children of preschool and school age were exposed to an increased quantity of lead. At the same time, the level of iron in their blood was relatively low, placing them in a high-risk group.

Depending on their weight, the children were given several white-flour biscuits on a daily basis for a period of four and a half months. The biscuits were fortified with different iron preparations: some received biscuits containing a specific quantity of iron sulphate, while others received biscuits with sodium iron EDTA or sodium EDTA without iron. To test the effect of the iron supplements, some children received only placebo biscuits containing no additional iron. EDTA, which stands for ethylene diamine tetraacetic acid, forms stable complexes with iron, aiding its uptake into the bloodstream from the intestines, but it is not absorbed itself. EDTA can also bind to lead in the intestines, reducing its absorption....Sodium iron EDTA has already been used for iron fortification in foodstuffs for many years.

The researchers measured the children's blood lead concentration and iron status before and after the trial, as well as conducting tests to determine how well the children could solve cognitive tasks. The researchers were delighted to find that the biscuits fortified with iron did indeed reduce the level of lead in the blood -- specifically, by a third with sodium iron EDTA complexes and by a quarter with EDTA and iron sulphate.

Before the study began, the children's blood contained on average 4.3 micrograms of lead per decilitre. Biscuits with added sodium iron EDTA facilitated a reduction in blood lead concentration to 2.9 micrograms per decilitre. The biscuits also brought about an improvement in the children's iron status. On the other hand, the reduction in lead concentration had no effect on cognitive performance, as the researchers discovered during the corresponding tests. Although, contrary to the researchers' expectations, the children's blood lead concentration before supplementation with iron was in line with the worldwide average at 4.3 micrograms per decilitre of blood, it was still possible to achieve a considerable reduction by administering the biscuits.  

Published on Leave a comment on Time To End Heading Of Balls In Soccer?

Image result for soccer ball Many studies have discussed the short-term and long-term harm to the brain from playing tackle football, especially when starting the game at an early age (before the age of 12) , and from getting concussions and sub-concussions. But relatively little has been said about the possibility of similar harm from soccer (see post).

Finally a study looking at the practice of heading the ball in soccer - where yes, the person is directly hitting the soccer ball with his or her head, whether during a game or routine heading practice. Any harm from that? Yes. There were measurable brain function changes in both male and female young adults after heading a soccer ball 20 times during one practice session. While the changes ("short and long term memory function and corticomotor inhibition") were temporary, the researchers were concerned over possible long term brain effects (perhaps similar to those found in football players) when there are many practice sessions and soccer games, over many years. From Science Daily:

Heading a soccer ball causes instant changes to the brain

Researchers from the University of Stirling have explored the true impact of heading a soccer ball, identifying small but significant changes in brain function immediately after routine heading practice. The study from Scotland's University for Sporting Excellence published in EBioMedicine is the first to detect direct changes in the brain after players are exposed to everyday head impacts, as opposed to clinical brain injuries like concussion.

A group of soccer ball players headed a ball 20 times, fired from a machine designed to simulate the pace and power of a corner kick. Before and after the heading sessions, scientists tested players' brain function and memory. Increased inhibition in the brain was detected after just a single session of heading. Memory test performance was also reduced by between 41 and 67 per cent, with effects normalising within 24 hours. Whether the changes to the brain remain temporary after repeated exposure to a soccer ball and the long-term consequences of heading on brain health, are yet to be investigated.

Played by more than 250 million people worldwide, the 'beautiful game' often involves intentional and repeated bursts of heading a ball. In recent years the possible link between brain injury in sport and increased risk of dementia has focused attention on whether soccer ball heading might lead to long term consequences for brain health.

Cognitive neuroscientist Dr Magdalena Ietswaart from Psychology at the University of Stirling, said: "In light of growing concern about the effects of contact sport on brain health, we wanted to see if our brain reacts instantly to heading a soccer ball. Using a drill most amateur and professional teams would be familiar with, we found there was in fact increased inhibition in the brain immediately after heading and that performance on memory tests was reduced significantly.

"Although the changes were temporary, we believe they are significant to brain health, particularly if they happen over and over again as they do in soccer ball heading. With large numbers of people around the world participating in this sport, it is important that they are aware of what is happening inside the brain and the lasting effect this may have." In the study, scientists measured levels of brain function using a basic neuroscience technique called Transcranial Magnetic Stimulation (TMS).  (Original study)

Published on Leave a comment on Exposure to Common Chemicals Costs the US $340 Billion Each Year

Many articles have been written about endocrine disrupting chemicals and the numerous health problems they're linked to (see posts on them). It's been known for decades that endocrine-disrupting chemicals pose a danger to human health because the compounds can interfere with natural hormone function. Chemical exposure occurs through routine contact with plastic bottles, vinyl items, toys, food cans, cosmetics, flame retardants, and other consumer products containing "endocrine-disrupting chemicals". We ingest, breathe them in (inhalation), or absorb them through the skin as consumer products are used and also as consumer products break down (the dust).

Finally a study examines the financial cost of these chemicals - an estimate of more than $340 billion annually due to health care costs and lost wages (the authors say this is a conservative estimate). What can ordinary people do to lower their exposure to these chemicals? Avoid the use of pesticides in the home, lawns, and gardens. Eat as much organic foods as possible. Avoid buying food in cans, including soda. Store food in glass and stainless steel containers. Avoid microwaving in plastic containers (use glass instead). Avoid plastic bottles with the numbers 3, 6, and 7 on the bottom. Avoid vinyl items such as vinyl shower curtains and vinyl toys. Avoid fragrances (get unscented products). Read labels on lotions, shampoos, soaps, make-up - avoid phthalates and parabens. Avoid flame retardants (check the labels on new upholstered furniture). Avoid non-stick pots, avoid stain-repellant items, avoid air fresheners and dryer sheets. And that's just a partial list....From Environmental Health News:

Toxic economy: Common chemicals cost US billions every year

Exposure to chemicals in pesticides, toys, makeup, food packaging and detergents costs the U.S. more than $340 billion annually due to health care costs and lost wages, according to a new analysis. The chemicals, known as endocrine disruptors, impact how human hormones function and have been linked to a variety of health problems such as impaired brain development, lower IQs, behavior problems, infertility, birth defects, obesity and diabetes. The findings, researchers say, "document the urgent public threat posed by endocrine disrupting chemicals.”   ...continue reading "Exposure to Common Chemicals Costs the US $340 Billion Each Year"

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Published on 1 Comment on Some More Benefits of Eating Chocolate

Image result for dark chocolate Great news for chocolate lovers! A review of 19 good studies (studies with people randomly assigned to different conditions) found that chocolate (whether from cocoa products, chocolate, or cocoa beverages), overall had beneficial effects on cardiometabolic health, and that it may improve lipid metabolism, and reduce inflammation and insulin resistance. This held for both men and women. The main assumption is that it is the flavanols in chocolate that has the beneficial effects on health.

From Medical Xpress: Cocoa compound linked to some cardiovascular biomarker improvements

To the tantalizing delight of chocolate lovers everywhere, a number of recent studies employing various methods have suggested that compounds in cocoa called flavanols could benefit cardiovascular health. Now a systematic review and meta-analysis of 19 randomized controlled trials (RCTs) of cocoa consumption reveals some further pieces of supporting evidence..... "We found that cocoa flavanol intake may reduce dyslipidemia (elevated triglycerides), insulin resistance and systemic inflammation, which are all major subclinical risk factors for cardiometabolic diseases."

Liu noted some limitations in the trials. All studies were small and of short duration, not all of the biomarkers tracked in these studies changed for the better, and none of the studies were designed to test directly whether cocoa flavanol consumption leads to reduced cases of heart attacks or type 2 diabetes. But taking into account some of these heterogeneities across studies, the team's meta-analysis summarizing data from 19 trials found potential beneficial effects of flavanol-rich cocoa on cardiometabolic health. There were small-to-modest but statistically significant improvements among those who ate flavanol-rich cocoa product vs. those who did not.

The greatest effects were seen among trial volunteers who ate between 200 and 600 milligrams of flavanols a day (based on their cocoa consumption). They saw significant declines in blood glucose and insulin, as well as another indicator of insulin resistance called HOMA-IR. They also saw an increase in HDL, or "good," cholesterol. Those consuming higher doses saw some of the insulin resistance benefits and a drop in triglycerides, but not a significant increase in HDL. Those with lower doses of flavanols only saw a significant HDL benefit. 

In general, Lin said, where there were benefits they were evident for both women and men and didn't depend on what physical form the flavanol-rich cocoa product was consumed in —dark chocolate vs. a beverage, for example.

Published on Leave a comment on Mediterranean Diet and Caffeine Linked to Lower Risk of Macular Degeneration

One of the dreaded afflictions of getting older is age-related macular degeneration (AMD), which is a leading cause of vision loss in Americans 60 years and older. It has no cure. Thus this study finding that eating a Mediterranean diet, and especially lots of fruit, was associated with a lower risk of macular degeneration was welcome news. They also found a protective effect from drinking caffeinated beverages - about 78 mg of caffeine per day (about one cup of coffee or one shot of espresso). A Mediterranean diet stresses eating fruits, vegetables, nuts, whole grains, legumes, fish, seeds, and olive oil. From Science Daily:

Fruit-rich Mediterranean diet with antioxidants may cut age-related macular degeneration risk by more than a third

People who closely follow the Mediterranean diet -- especially by eating fruit -- may be more than a third less likely to develop age-related macular degeneration, a leading cause of blindness, according to a study presented at AAO 2016, the 120th annual meeting of the American Academy of Ophthalmology. The study is the first to identify that caffeine may be especially protective against AMD.

Many studies have confirmed the health benefits of the Mediterranean diet, which emphasizes eating fruits, vegetables, whole grains, legumes, nuts, healthy fats and fish, and limiting red meat and butter. The diet has been shown to improve heart health and reduced risk of cancer, but there has been little research on whether its benefits can extend to eye disease. To determine this, researchers studied a Portuguese population to see whether adherence to the diet impacted people's risk of AMD. Their findings revealed a significant reduction in risk in those who ate a Mediterranean diet most frequently, and particularly among those who consumed more fruit and caffeine.

Researchers at the University of Coimbra in Portugal studied 883 people age 55 or older in the central region of the country between 2013 and 2015. Of those, 449 had AMD in its early stages before vision loss, and 434 did not have AMD. Researchers assessed their diets based on a questionnaire asking how often they ate foods associated with the Mediterranean diet. The more they ate foods associated with the diet, the higher the score, from 0-9. Those who closely followed the diet scored a 6 or greater. Their findings were as follows:

Higher diet adherence scores meant lower AMD risk Of those who did not closely follow the diet (scored below a 6), 50 percent had AMD. Of those who did closely follow the diet (scored 6 or above), only 39 percent had AMD. This represents a 35 percent lower risk compared to those who did not adhere to the diet.

Fruits were especially beneficial Researchers analyzed consumption of foods and found that people who consumed higher levels of fruit were significantly less likely to have AMD. Of those who consumed 150 grams (about five ounces) or more of fruit a day: 54.5 percent did not have AMD and 45.5 percent had AMD. Overall, people who ate that much fruit or more each day were almost 15 percent less likely to have AMD, based on an odds ratio calculation.

Caffeine and antioxidants also were protective Researchers used a computer program to analyze the participants' consumption of micronutrients, according to their answers on the questionnaire. They found higher consumption of antioxidants such as caffeine, beta-carotene and vitamins C and E was protective against AMD. Of those who consumed high levels of caffeine (about 78 mg a day, or the equivalent of one shot of espresso): 54.4 percent did not have AMD and 45.1 percent had AMD....The researchers opted to look at caffeine because it is a powerful antioxidant that is known to be protective against other conditions, such as Alzheimer's disease.