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Category: healthy living

Published on Leave a comment on Football May Not Be A Good Career Choice

Very depressing news about football. A study looking at those who played football long-term (as a career in adulthood) found that for every year of playing tackle football (lots of pounding and repeated head collisions), a person's risk of developing chronic traumatic encephalopathy (CTE) increases by 30%. The researchers from the Boston Univ. School of Medicine arrived at this conclusion after looking at 266 deceased former amateur and professional football players.

What was different about this study was that they compared football players who did not develop CTE with those who did - so the researchers thought it was representative of career football players.

The study results make total sense, but are horrifying because of all the children in the US growing up and playing tackle football from a young age. Other studies find brain changes from just playing some semesters in high school or college or before the age of 12.

From Futurity: CTE RISK GOES UP 30% FOR EACH YEAR OF PLAYING FOOTBALL  ...continue reading "Football May Not Be A Good Career Choice"

Published on Leave a comment on High Dose Vitamin B Supplements and Hip Fractures

Once again a study finds health problems from supplements. This time, researchers found that several bodies of evidence (the long-running American Nurses' Study and two studies in Norway) found a higher risk of hip fracture in postmenopausal women who took high doses of both vitamin B6  and B12. Interestingly, B12 alone seemed to not be associated with problems. And only getting the vitamins from foods was totally fine.

Yes, taking supplements is highly popular, but many studies are finding adverse effects. As the researchers point out in the journal article: "Both insufficient and excess intakes of a nutrient may be harmful. According to randomized clinical trials (RCTs), high-dose vitamin supplementation may lead to unexpected adverse effects."

The researchers also point out that studies find that vitamin B supplementation has not had a preventive effect on cardiovascular diseases (heart disease) and cancer. Also, taking high doses of vitamin B12 and folic acid supplements has not shown a fracture-preventing effect in studies. And now this finding of a combination of high dose vitamin B-6 and B-12  is associated with an almost 50% higher risk of hip fracture in postmenopausal women. Uh-oh.

So instead of taking supplements, focus on a good diet with a wide variety of foods. Only take (high dose) supplements if there is a known deficiency, and not "just in case".

Excerpts from Medical Xpress:  Too much vitamin B can cause hip fracture  ...continue reading "High Dose Vitamin B Supplements and Hip Fractures"

Published on Leave a comment on Onions, Garlic, and Lower Risk of Breast Cancer

Good news for women who really like to eat onions and garlic! A study conducted in Puerto Rico found that women who more frequently consumed garlic and onions, especially  "sofrito", had a lower risk of breast cancer. Both onions and garlic are an important part of the Puerto Rican diet, and sofrito is a raw onion and garlic based condiment or puree that is the base for many Puerto Rican dishes.

This study found that as consumption of garlic and onions increased, there was a decrease in the risk of breast cancer, which was true for women both before menopause or after menopause. There was evidence of a dose-response (the more eaten, the lower the risk). This association was especially strong for women consuming sofrito more than once a day - they had a 67% decrease in breast cancer risk compared to those who never ate sofrito.

The researchers point out that studies show that the more one eats of onions and garlic, the lower the risk of certain cancers, such as the lung, prostate, colon, and stomach. However, the evidence for whether it has a protective effect on breast cancer has been mixed, but with most studies finding a protective effect with frequent consumption of onions and garlic, especially raw onions and garlic. One study in Mexico found a 70% lower risk of breast cancer in those eating one slice of onion per day, compared to those eating less than one slice. The researchers also mentioned that studies find that cooking onions and garlic reduces their anticancer activity.

From Science Daily: Onion and garlic consumption may reduce breast cancer risk

Onions and garlic are key ingredients in sofrito, a condiment that's a staple of Puerto Rican cuisine. They may also be a recipe for reducing the risk of breast cancer. ...continue reading "Onions, Garlic, and Lower Risk of Breast Cancer"

Published on Leave a comment on Are You Drinking Tiny Plastic Particles In Your Tea?

Did you know that many tea bags contain plastic or are made totally from plastic? And that tiny pieces of plastic (microplastics) from these teabags are released into the hot water when brewing tea? Canadian researchers found that a single plastic teabag releases about 11.6 billion microplastic and 3.1 billion nanoplastic particles into the water during normal tea brewing. And no one knows what this is doing to us long term, but it is doubtful that ingesting billions of tiny plastic particles in each cup of tea is beneficial to health. View it as an "unknown risk".

The researchers point out that water is frequently at or above 95 degrees C (203 degrees F) when brewing tea, and that "food grade"plastics degrade or leach toxic substances when heated above 40 degrees C (104 degrees F). They tested 4 different commercial teabags in 95 degree C water for 5 minutes. Note: Boiling water is 100 degrees C or 212 degrees Fahrenheit. On the other hand, the researchers noted that few plastic particles were released into room temperature water.

Microplastics are particles ranging from 100 nm to 5mm in size, while nanoparticles are particles ≤ 100 nm in size. The researchers found that many, many more plastic particles were released into the water from the teabags than what has been reported in other foods (e.g. salt or bottled water).

There is another reason to also avoid plastic teabags - if the plastic contains phthalates (endocrine disruptors), it will leach them into the hot water. Which, of course, we are then drinking.

What to do? Just stick with the traditional paper teabags. But you'll have to do research to find one that has zero added plastic. Some bags may appear to be paper, but plastic may be coating the paper, or in the glue sealing sides of the bag. Or drink tea made from loose leaf tea. By the way, any company that advertises its tea bags as "silky", "silken sachets", or "mesh" is using plastic tea bags. There is no silk used. Also, assume that any company that won't tell you if it uses plastic in the tea bags, has plastic in the teabags.

Nowadays many foods come in plastic pouches that are meant to be heated - keep in mind that they probably all leach plastic particles into the food or liquid. If the idea of ingesting multitudes of tiny plastic particles concerns you - avoid heating foods in plastic pouches or containers. Instead, transfer into a glass, stainless steel or iron container for heating.

From Science Daily: Plastic teabags release microscopic particles into tea  ...continue reading "Are You Drinking Tiny Plastic Particles In Your Tea?"

Published on Leave a comment on Microplastics Are Found In Human Stool

There have been a number of studies finding microplastics (tiny bits of plastic smaller than 5mm) in seafood, drinking water, many foods, as well as in the air we breathe (e.g. from the breakdown of vehicle tires and brakes during normal use). There has been some concern over what the microplastics are doing to us because so little research has been done. But there is worry that the smallest sized microplastics are entering our bodies, traveling to different organs, and causing damage. But at least some of the microplastics we ingest are traveling through the gastrointestinal system  and then excreted in our stool, according to a recent study.

The study had 8 healthy volunteers from Europe and Asia (United Kingdom, Italy, Japan, Poland, Russia, Netherlands, Finland, and Austria). keep a food dairy for a week, and then "donate" a stool sample which was analyzed. None of the volunteers were vegetarians, and 6 had consumed fish from oceans in that week. [Note: Studies find that seafood contains microplastics.]

The  stool samples were analyzed for 10 types of plastic. All the stool samples contained microplastics, with polypropylene and polyethylene terephthalate being the most abundant. The samples contained an average of 20 microplastic particles per 10 g of stool. Since 9 types of plastic was detected in the stool, the researchers say that means they come from multiple sources.

Recently Canadian researchers estimated that annual consumption of microplastics ranges from 39,000 to 52,000 particles (depending on age and sex). When they added in inhalation of microplastic particles, the numbers increased to 74,000 to 121,000. And those who only drink bottled water may be getting an additional 90,000 microplastics (versus about 4000 microplastics from tap water). Yikes!

What to do if this concerns you? Since plastic wrappers, containers, and bottles (including water bottles) shed microplastics, then one can try to purchase and store foods in plain cardboard or glass containers. Stainless steel containers are also OK (NOTE: aluminum cans are usually coated with suspect chemicals). Definitely drink more tap water, and less bottled water.

From Medical Xpress: Microplastics detected in human stool   ...continue reading "Microplastics Are Found In Human Stool"

Published on Leave a comment on Antibiotics, Flu Vaccines, and Gut Bacteria

A really interesting study found that in humans, taking antibiotics (which reduces the gut bacteria) may result in the flu vaccine not being as effective as in people who did not take antibiotics. An earlier similar study had found that this was true for mice, which is why the researchers did the study on humans.

The Stanford University and Emory University researchers studied healthy people who had recent (in last few years) flu vaccinations and those who hadn't had a flu vaccine for several years prior to the study. Some individuals took 5 days of broad spectrum antibiotics, and on day 4 received a flu vaccine, while others did not take antibiotics, but did receive the flu vaccine on day 4.

Not surprisingly: The antibiotics lowered the gut-bacterial population by 10,000-fold. While month by month there was increasing recovery, the resulting loss of overall diversity was detectable for up to one year after the antibiotics were taken. Keep in mind that they found that: "Notably, species richness and biodiversity were not fully recovered at 6 months, indicating long-lasting loss of unique bacterial species, consistent with previous studies." [BOTTOM LINE: Only take antibiotics when necessary.]

Interestingly, after antibiotic use, the researchers found other changes besides an alteration in gut bacteria populations. They also found changes within the immune system which resulted in an inflammatory state, which was due to "impairments in bile acid metabolism by the gut flora". In other words, taking antibiotics has a number of effects beyond treating an infection (the reason they were taken).

By the way, those who had taken flu vaccines in prior years had much better responses to the vaccines - they only had a minimal impact on vaccine response, even though they took antibiotics, than those who had not. Those who had not received flu vaccines or the flu in recent years had "low preexisting immunity", and taking the antibiotics (which resulted in loss of gut bacterial species) impaired their antibody response to the flu  vaccine. The researchers said: "The results of this study are consistent with the concept of immune responses in adults being largely determined by immune history and resilient to transient changes in the microbiome."

From Medical Xpress: Individual response to flu vaccine influenced by gut microbes   ...continue reading "Antibiotics, Flu Vaccines, and Gut Bacteria"

Published on Leave a comment on Pets Can Help With Loneliness and Depression Following Loss of a Spouse

This actually may seem obvious to many: that older people cope better in terms of loneliness and depression after a spouse's death or divorce if they have at least 1 pet cat or dog (versus no pets), but it's good to read that an actual study supported this. Other studies support that in general, a companion animal is beneficial for psychological health

The researchers called the pet a "companion animal" and wrote: "In later life, companion animal ownership may buffer against the detrimental consequences of major social losses on psychological health." In the study, depression is measured by  the "depressive symptoms" a person has.

From Medical Xpress: The pet effect: Researchers find furry friends ease depression, loneliness after spousal loss  ...continue reading "Pets Can Help With Loneliness and Depression Following Loss of a Spouse"

Published on Leave a comment on Climate Change and the Future Of Our Earth

Today's post is in response to people asking me about climate change and what it means for the earth. A great book on this topic that was published this year and has received excellent reviews by the NY Times, scientists, and others  is The Uninhabitable Earth: Life After Warming. Written by David Wallace-Wells and published by Tim Duggan Books in 2019. David Wallace-Wells is a columnist and deputy editor of New York magazine, and a national fellow at the New America foundation.

This book is a wake-up call about the dangers of not responding (or not responding enough) to the climate change crisis and what will happen if we don't treat it as an emergency, which it is. The book's first sentence is: "It is worse, much worse, than you think." And then he lays it out for us in detail - the horrors that will happen if we do nothing, or not enough. Descriptions of what we can realistically expect within a few years or decades from climate change and global warming. And yes, there are many scientific references listed - over 200.

Two years ago David Wallace-Wells published an article in New York magazine abut this same topic titled: The Uninhabitable Earth Famine, economic collapse, a sun that cooks us: What climate change could wreak — sooner than you think. The article went viral, was discussed extensively, and got many people talking about climate change as a "climate emergency" or a "climate change crisis".

"Indeed, absent a significant adjustment to how billions of humans conduct their lives, parts of the Earth will likely become close to uninhabitable, and other parts horrifically inhospitable, as soon as the end of this century."

At the beginning of the article is a link to an annotated version of the article, with a full discussion of references and scientists adding their comments to the article.

Both the article and book are absolutely, totally worth reading. Just be warned: it will not be easy reading because  the consequences of not doing enough, or of ignoring the problem, are so bad for the world and all of us.

NY Times review about the book: Two New Books Dramatically Capture the Climate Change Crisis

Published on Leave a comment on Don’t Neglect the Nutrient Choline

A few weeks ago I posted research about the nutrient choline and discussed its importance for brain health. Now Dr. Emma Derbyshire in the United Kingdom has written a piece in the current issue of the journal BMJ Nutrition, Prevention & Health about the necessity of choline in the diet and the health dangers of this nutrient being neglected, especially in people following plant based or vegan diets.

Choline is an essential nutrient that cannot be produced by the body in amounts needed for human requirements. Good sources of choline are meat, dairy products, poultry, and eggs, and it appears that eggs (the egg yolks) are especially beneficial.

From Medical Xpress: Suggested move to plant-based diets risks worsening brain health nutrient deficiency

The momentum behind a move to plant-based and vegan diets for the good of the planet is commendable, but risks worsening an already low intake of an essential nutrient involved in brain health, warns a nutritionist in the online journal BMJ Nutrition, Prevention & Health.  ...continue reading "Don’t Neglect the Nutrient Choline"

Published on Leave a comment on Eating Foods Rich In Flavonoids Has Health Benefits

A new large study found that eating a flavonoid rich diet is associated with a lower risk of death. Flavonoids are compounds found in abundance in plant derived foods and beverages, such as fruits, vegetables, dark chocolate, tea, legumes, and red wine. The study followed about 56,000 people in Denmark for 23 years and found that eating higher levels of flavonoid rich foods was associated with a lower risk of death from any cause (all-cause mortality), heart disease (cardiovascular disease), and cancer.

The researchers found that there was an inverse relationship (the more one eats, the lower the risk of death), and that this relationship was strongest among cigarette smokers and people who consume high amounts of alcohol (more than 20 grams per day). Bottom line: Make sure your diet includes lots of fruits, vegetables, legumes, and dark chocolate (yes!).

By the way, while other studies do find a lower incidence of heart disease and cancer in people eating a diet rich in flavonoids, in this study they were not looking at who got the diseases, but looked at deaths. Therefore the following title is misleading. It should instead say "... protects against cancer and heart disease deaths..." From Science Daily: Flavonoid-rich diet protects against cancer and heart disease, study finds  ...continue reading "Eating Foods Rich In Flavonoids Has Health Benefits"