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Category: healthy living

Published on Leave a comment on Mediterranean Style Diet Helps Gout Symptoms
Gout Credit: Wikipedia

Many people suffer from gout, with it being the leading cause of arthritis in men. Two recent studies looked at who gets gout (is it genetics or lifestyle?), and another study examined what kind of diet is best for treating symptoms.

Gout is a type of inflammatory arthritis that causes sudden, severe attacks of pain, swelling, and tenderness in one or more joints. These attacks, which can last a week or two, frequently start in the big toe or a lower limb.

The first study found that genetics, and not lifestyle, determines who gets gout. Lifestyle is frequently blamed (rich foods!, being overweight!). From Science Daily: Study busts myths about cause of gout

".. eating red meat, can trigger gout attacks, the fundamental cause is high urate levels, crystals in the joints, and an immune system primed to 'attack' the crystals -- genetics plays an important role in all of these processes."

Another study found that a Mediterranean style, whole foods, and plant-based diet improves gout symptoms, but a low-calorie or animal-based, and low-carbohydrate diet does not. The Mediterranean style diet also lowered serum uric acid (a cause of the symptoms).  It is thought that this is because animal meat and ultra-processed foods are pro-inflammatory, while plant-based foods are not.

Excerpts from Medscape: Plant-Based Diet Improves Uric Acid Levels, Gout Symptoms

A Mediterranean-inspired plant-based diet improved self-reported measures of gout as well as uric acid levels, a pilot study has found. ...continue reading "Mediterranean Style Diet Helps Gout Symptoms"

Published on Leave a comment on Health Benefits of Maple Syrup
Maple syrup Credit: Wikipedia

For those with a sweet tooth, maple syrup appears to be a healthier choice than sugar. A recent study found a number of health benefits in individuals who consumed some maple syrup daily in place of refined sugar.

Canadian researchers found that replacing just 2 tablespoons of refined sugars with 2  tablespoons of maple sugar daily for 8 weeks had significant beneficial health effects. Regular ingestion of maple syrup resulted in their bodies handling sugar after meals better (improved glycemic response), their blood pressure was significantly lower, their abdominal fat was reduced, an increase in beneficial gut species (bacteria linked with health), and a decrease in some gut bacterial species linked to inflammation and metabolic disorders.

In other words, there was a significant reduction in key cardiometabolic risk factors. By the way, similar results have been found in animal studies. This could be because maple syrup is a minimally processed sweetener rich in a number of beneficial nutrients and polyphenols. It's just boiled maple tree sap, with nothing added.

What made this study convincing was that persons were randomized to different groups (maple sugar or placebo), it was double-blind (no one knew what they were ingesting), and it it was a crossover study (meaning all participants were in both groups for 8 weeks with a gap in the middle). All participants were overweight adults with mild cardiometabolic alterations at the start of the study.

From SciTechDaily: Reducing Abdominal Fat: Researchers Uncover Surprising Health Benefits of Maple Syrup

A study published in The Journal of Nutrition reveals that replacing refined sugars with two tablespoons of maple syrup can significantly improve several cardiometabolic risk factors, such as blood sugar levels, blood pressure, and abdominal fat composition. This was the first placebo-controlled human clinical trial exploring the potential health benefits of maple syrup consumption. ...continue reading "Health Benefits of Maple Syrup"

Published on Leave a comment on Coffee Drinking Alters the Gut Microbiome
Cup of coffee Credit: Wikipedia

Drinking moderate amounts of coffee each day is associated with a number of health benefits. It turns out that the coffee is also feeding a particular strain of gut microbe - Lawsonibacter asaccharolyticus. 

Researchers found that more people who drink coffee daily have Lawsonibacter asaccharolyticus in their gut microbiome (the community of microbes, bacteria, and viruses that live in the intestines) than people who don't drink coffee. Additionally, the more a person drinks coffee daily, the higher the levels of the bacteria.

Newborns and children rarely have this bacteria in their gut microbiome. The bacteria is mainly found in adults living in places with an urbanized Western-lifestyle. Further research showed that the coffee stimulates the growth of L. asaccharolyticus.

By the way, it appears to be a beneficial bacteria. And yes, many other studies find that what you eat (your daily diet) influences the composition of microbes living in the gut.

From Newsweek: What Coffee Does To Your Gut

Coffee drinking seems to alter which microorganisms live in our guts, with potentially far-reaching implications for health, a large study has found.
...continue reading "Coffee Drinking Alters the Gut Microbiome"

Published on Leave a comment on Eczema Associated With Air Pollution
Eczema Credit: Wikipedia

Eczema is on the rise globally. At the same time, industrialization has increased, which has resulted in increases in air pollution (industrial practices generate air pollution). A recent study found an association of air pollution and eczema - the more air pollution rises, the greater the incidence of eczema.

Researchers specifically looked at fine particulate matter of diameter ≤ 2.5μm (PM2.5) throughout the US. They found that individuals with eczema (12,695 persons) lived in areas with significantly higher PM2.5 concentrations than did persons without eczema (274,127 persons). And that the odds of having eczema increased as the fine particulate matter in the air increased.

The researchers point out that several other studies done in different parts of the globe had similar findings.

From Medical Xpress: Air pollution exposure may be associated with eczema, study finds

People living in areas with higher levels of air pollution are more likely to have eczema, according to a new study published November 13, 2024 in the open-access journal PLOS ONE by Dr. Jeffrey Cohen of Yale School of Medicine, U.S. ...continue reading "Eczema Associated With Air Pollution"

Published on Leave a comment on Warehouses Increase Air Pollution In Nearby Communities
Warehouse loading dock Credit: Wikipedia

Something that makes sense, but developers will probably deny: The air in communities by large warehouses is more polluted than elsewhere, and this pollution can even be detected from satellites in space (satellite data)!

Researchers examined nitrogen dioxide levels around 149,075 warehouses in the U.S. They found that communities with warehouses were exposed to an average of 17.9% more nitrogen dioxide than other communities. Of course, other chemicals are also released from diesel truck engines, but the other chemicals were not looked at.

Of course, people living near these huge warehouses already know that the presence of warehouses have an impact on air quality and therefore health. Think of all the truck traffic that goes along with the warehouses. Some big health effects: increase in asthma, other respiratory diseases, and even premature death.

One big way air pollution around warehouses can be reduced is the use of electric vehicles and trucks (instead of polluting diesel engines), and to have monitoring of gases and chemicals released from the buildings. (Right now there is very little oversight).

Several sources for this story (including the original from Milken Institute School of Public Health) are below:

Yahoo News: Experts raise concerns over new findings from NASA-backed study on Earth's atmosphere: 'Our findings are ... significant'

People living in communities with warehouses can breathe in 17.9% more toxic nitrogen dioxide on average than those not near them, according to a recent study. ...continue reading "Warehouses Increase Air Pollution In Nearby Communities"

Published on Leave a comment on Can Mammograms Increase Risk of Breast Cancer?
Mammography image Credit: National Cancer Institute

Women have been advised by their doctors to get frequent mammograms for decades. However, what if frequent (e.g., annual) mammograms result in an increased risk for breast cancer due to exposure to X-rays? After all, there is a cumulative dose from the mammograms - year after year you get exposed to a little ionizing radiation, but it builds up over time.

Dr. Seth Hardy (radiologist and Associate Professor at Penn State Univ.) discusses this issue, while referencing research by Dr. Daniel Corcos about the possibility of some breast cancers occurring from the cumulative radiation from previous mammograms. This is because radiation is a carcinogen (can cause cancer).  [NOTE: studies find that over the years breast cancer treatments have so improved that any benefits of mammography screening are diminished.]

From Dr. Seth Hardy, writing at Sensible Medicine: The Ethics of Screening Mammography

The value of breast cancer screening with mammography is increasingly being questioned. Women are trying to decide what is right for them and the USPSTF is trying to decide what is worthy of reimbursement. Currently, the medical literature is at a stalemate.[1]1 ...

Screening mammography uses ionizing radiation, a known carcinogen. The dose of radiation in each exam is very low, but exposure is cumulative. Also, the absorbed dose varies with the density of the breast. Women with more glandular tissue receive a higher exposure. Thus, over decades of screening, radiation exposure may not be trivial, particularly in women with extremely dense breasts. 

Across a population there is some percentage of breast cancers which are caused by screening mammography. The exact number is the subject of debate and not well studied. One article from 2011 approximates 86 cancers and 11 deaths per 100,000 women due to breast cancer screening. Another paper estimates 20-25 fatalities for 100,000 women screened starting at age 40. Due to lack of data, and ethical limitations in obtaining more data, we do not know how many breast cancers are caused by screening. ...continue reading "Can Mammograms Increase Risk of Breast Cancer?"

Published on Leave a comment on Personal Care Products Are A Source of Indoor Air Pollution
Credit: Wikimedia Commons

Ever notice that deodorants, lotion, body spray, shampoo, and other personal care products can be smelled in the air long after they have been used? Well... this is because they leave behind a mixture (cocktail) of all sorts of chemicals in the air. Researchers found that a mixture of over 200 volatile organic compounds (VOCs) are released into the air when these personal care products are used.

These chemicals lower air quality - so they are causing indoor air pollution. New harmful chemicals and particles can even be formed. And yes, these chemicals are then breathed in by us - so they get into our lungs and our bloodstream. They are not healthy for us, but we don't know the full range of long-term effects from constantly breathing in polluted air.

Some examples of the many chemicals released into the air (VOCs) by personal care products are monoterpenes (from added fragrances), acetaldehyde, alcohols, glycols, siloxanes, and alkanes. Monoterpenes are known to be damaging to lung when inhaled.

Bottom line: Open windows, ventilate indoor spaces as much as possible, use air cleaners or purifiers, and use unscented personal care products as much as possible. Also, try to use fewer personal care products.

From phys.org (a science and technology site): How personal care products affect indoor air quality

The personal care products we use on a daily basis significantly affect indoor air quality, according to new research by a team at EPFL. When used indoors, these products release a cocktail of more than 200 volatile organic compounds (VOCs) into the air, and when those VOCs come into contact with ozone, the chemical reactions that follow can produce new compounds and particles that may penetrate deep into our lungs. Scientists don't yet know how inhaling these particles on a daily basis affects our respiratory health. ...continue reading "Personal Care Products Are A Source of Indoor Air Pollution"

Published on Leave a comment on Reduce Back Pain By Sitting Less and Moving More

Reduce how much sitting you do each day, by getting off your butt and moving around more. Even if it's just one hour per day. That's what research tells us in how to prevent back pain from worsening in overweight adults.

A study conducted in Finland found that reducing how much an overweight person sits daily is enough to prevent the worsening of back pain. Study participants (64 overweight or obese adults with metabolic syndrome) were assigned to either of 2 groups: 1) the intervention group where the goal was to reduce sitting (sedentary) time by one hour each day, or 2) the control group that did not change their daily sitting (sedentary) time.

People in the control group (who did not decrease daily sitting time) significantly increased back pain intensity over the 6 months, while the group that sat less each day experienced no change in back pain.

Other studies support the role of walking in preventing back pain episodes.

From Science Daily: Reducing daily sitting may prevent back pain

A new study from the University of Turku in Finland showed that reducing daily sitting prevented back pain from worsening over six months. The result strengthens the current understanding of the link between activity and back pain as well as the mechanisms related to back pain. ...continue reading "Reduce Back Pain By Sitting Less and Moving More"

Published on Leave a comment on Eating Organic Foods Lowers Pesticide Levels In the Body

We all have some pesticide residues in our body, and the levels vary. One way that people are exposed to pesticides is from the foods they eat, specifically non-organic foods. Pesticides that people are exposed to can be measured in the blood and urine. 

A recent review of 72 scientific studies found that people who eat an organic diet have lower pesticide levels in their urine. (Other pesticide exposures are from the environment around us, for example, garden and lawn pesticides.)

The study authors specifically looked at pesticide residues and metabolites of common pesticides such as organophosphates, pyrethroids, 2,4-D, and glyphosate. The most commonly mentioned pesticide residue was from pyrethroids, with 34% of studies finding it in urine. Keep in mind that only a limited number of pesticide residues were looked for. In reality, people are exposed to many more in life, including from non-organic foods that they eat.

Looking at the studies, the researchers found a massive reduction in pesticide residues when an organic diet is adopted. For example, phenol and phosphonate herbicide levels drop 41% to 100% in the studies, and pyrethroid metabolites dropped 16% to 100% [Note: each study had different drops in pesticide residues.]

And yes, you want lower levels of pesticide residues in your body for health reasons. For example, pyrethroids have been associated with numerous health harms, including cancer, endocrine disruption, and reproductive effects.

Bottom line: To lower pesticide levels in your body, eat as many organic foods as possible.

Excerpts from Beyond Pesticides: Review of Pesticide Residues In Urine, Lower Concentrations With Organic Diet

 A literature review, published this month in the Journal of Agricultural and Food Chemistry, explores levels of pesticide residues found in samples of human urine with environmental exposure and dietary intake and confirms prior findings about the benefits of an organic diet. Similar to past findings, lower concentrations of chemicals are detected in the urine of participants who report eating an organic diet. ...continue reading "Eating Organic Foods Lowers Pesticide Levels In the Body"

Published on Leave a comment on Diet and Risk of Developing Dementia

One message keeps being supported by research: Eat a diet rich in fruits, vegetables, seeds, nuts, whole grains, legumes, and olive oil. A reason is because this diet is anti-inflammatory. And it turns out that inflammation is at the root of many diseases, including heart disease. And dementia.

A recent study that followed more than 84,342 older adults (60 years or older at the start of the study) found that those who ate an anti-inflammatory diet had a 21% lower chance of developing dementia. They also had larger gray matter volume in the brain, and smaller white matter lesions or spots in the brain (white matter hyperintensity volume). All of the adults had cardiometabolic diseases (e.g., heart disease, diabetes, stroke) at the start of the study.

Other studies have already confirmed that eating an anti-inflammatory diet (e.g., Mediterranean diet) is linked to lower risk of diabetes, heart disease, lower dementia risk, better cognitive function, and better brain aging (as measured by MRI scans).

From Medical Xpress: Anti-inflammatory diet could lower your odds for dementia

Eating a healthy diet that dampens inflammation in the body could lower your odds for dementia, especially if you already have heart risk factors, a new Swedish study shows. ...continue reading "Diet and Risk of Developing Dementia"