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Category: healthy living

Published on Leave a comment on Fruits, Vegetables, and Whole Grains Lower Inflammation

Chronic low-grade inflammation in humans is drawing a lot of interest because it is linked to so many diseases (diabetes, cancer, etc). Key ways to lower this inflammation appear to be losing weight (if overweight), exercising, not smoking, and eating a healthy diet rich in fruits, vegetables, whole grains, nuts, and seeds (thus lots of fiber). Research also shows that the type of diet a person generally eats has an effect on the composition of gut microbes (you want to feed beneficial microbes!). But which is more important for health and lowering inflammation - whole grains or fruits and vegetables or neither?

A recent study attempted to answer this question. They put 49 overweight or obese individuals, who typically ate low amounts of fruits, vegetables, and whole grains (less than 1 serving per day), into 1 of the following 3 groups for 6 weeks: 1) Whole grains (WG), 2) Fruits and vegetables (FV), and 3) a Control group (who ate refined grains). All persons were given 3 servings per day of "treatment" foods to eat at home, but the rest of their Western style diets stayed the same. The individuals did not all consume the same foods, but rather consumed their choice of foods from their group's food category.

The researchers collected blood and stool samples (both at the beginning of the study and after 6 weeks) to measure inflammation levels, and types of microbes and fatty acids in the gut. Inflammatory markers that they measured were: tumor necrosis factor-α (TNF-α), interleukin-6 (IL-6), lipopolysaccharide binding protein (LBP), and high sensitivity C-reactive protein (hs-CRP).

The researchers found an increase in microbial diversity in the FV group (perhaps due to the new variety of fibers in the fruits and vegetables), but otherwise there were no significant changes in gut microbiome composition among the groups. [Note: but each group had only some dietary changes, not drastic changes]

The researchers found that whole grains and fruits and vegetables lowered markers of inflammation - but each treatment (FV or WG) lowered different types of inflammation markers. And note that for the fruit/vegetable group - the 3 servings per day, was still below government recommendations of 5 servings per day for adults. And the rest of their diet was the same Western diet that they normally ate. So the whole grains or fruits and vegetables were not major dietary changes. And yet there were positive changes - lowering of inflammation.

So the final answer is that it is best for your health  (and gut microbes) to eat a diet rich in fruits, vegetables, and also whole grains. And they didn't even mention legumes, nuts, and seeds - all high fiber foods with lots of micronutrients, and known to be good for beneficial gut microbes. So yes, eat them also. What was a serving in this study? 1 serving = 1 cup fruits or vegetables, and 1 serving = 1 oz of whole or refined grains.  ...continue reading "Fruits, Vegetables, and Whole Grains Lower Inflammation"

Published on Leave a comment on Could the Mediterranean Diet Help With Psoriasis Symptoms?

It will be great if more studies support a recent study finding that eating a Mediterranean style diet is associated with fewer psoriasis symptoms. The large study, which was conducted in France, found an inverse association with the Mediterranean diet - the more closely a person ate a Mediterranean diet, the less severe their psoriasis symptoms and the lower their serum C-reactive protein levels (which measures chronic systemic inflammation). Key things to remember are that psoriasis is an inflammatory condition and the Mediterranean diet is anti-inflammatory, and the typical Western diet is inflammatory (low in fiber, lots of highly processed foods, few fruits and vegetables, high in sugar, and red meat) .

The Mediterranean diet is rich in fruits and vegetables, whole grains, nuts, seeds, extra virgin olive oil, legumes (beans), fish, and light on red meat. Research finds that micronutrients, fiber, antioxidants, and polyphenols that are present in the Mediterranean diet reduce chronic systemic inflammation.  The Mediterranean diet has other health benefits - for example, it's good for the heart, is good for gut microbes, and linked to lower rates of several cancers. From Medical Xpress:

Could psoriasis patients eat their way to fewer symptoms?

A study of more than 3,500 French psoriasis patients found that the healthier their diet, the less severe their symptoms. Specifically, the closer an individual adhered to the nutritious "Mediterranean" diet, the less onerous their psoriasis became. This was true regardless of whether or not the patient was obese, the French researchers noted. 

...continue reading "Could the Mediterranean Diet Help With Psoriasis Symptoms?"

Published on Leave a comment on Study Finds An Average of 56 Suspect Chemicals In Pregnant Women

The reality is that we are exposed to thousands of industrial chemicals in our daily lives - in our foods, products, even in dust. Chemicals can get into us through ingestion (food and contaminated water), through inhalation (in dust and contaminated air), and can even be absorbed through the skin. Blood and urine tests can measure the chemicals that we have been exposed to - this is called biomonitoring. Of course, each of us has different levels of these unwanted chemicals - but yes, even those living off the grid and eating all organic foods will have some unwanted chemicals in their bodies. Studies are finding that these chemicals have negative health effects - some effects we know about, but many, many are still unknown.

Of big concern is a pregnant woman's exposure to chemicals because they can have health effects on the developing baby, including life-long effects (e.g. neurological effects, endocrine disrupting effects, immunological effects). Yes, this is scary stuff, especially because we know so little about their effects.

A group of University of California researchers figured out a new way to measure these chemicals in the blood (it's called liquid chromatography-quadrupole time-of-flight mass spectrometry), and looked for the presence of 696 chemicals in a group of 75 pregnant women in California. They found an average of 56 chemicals in each woman (the number of chemicals ranged from 32 to 73 chemicals per woman), and also found a number of chemicals never monitored before. Yikes.

What to do? We can't totally avoid unwanted chemical exposure, but we can lower our exposure to some chemicals. Look at the last post for ideas on how to minimize exposures in our foods. Try to avoid pesticides - both in your home, yard, and in food (eat organic food as much as possible). Avoid fragrances and products containing fragrances. Avoid dryer sheets, air fresheners, and scented candles. Read labels and avoid products with fragrances, parabens, stain protectors, flame retardants, and antibacterials , anti-odor, or anti-mildew products.  Avoid non-stick or Teflon cookware. Avoid BPA and also the replacement chemicals (yes, they're as bad). Don't microwave plastic containers (glass dishes are OK). Glass & stainless steel for foods is fine. Wash hands before eating. Yes, it's a lifestyle change, but one worth doing.

From Medical Xpress: Study finds 56 suspect chemicals in average pregnant woman

Each year, tens of thousands of chemicals are manufactured in or imported into the United States—more than 30,000 pounds of industrial chemicals for every American—yet experts know very little about which chemicals may enter people's bodies, or how these substances affect human health. Now, scientists at UC San Francisco have found a way to screen people's blood for hundreds of chemicals at once, a method that will improve our ability to better assess chemical exposures in pregnant women, and to identify those exposures that may pose a health risk. 

...continue reading "Study Finds An Average of 56 Suspect Chemicals In Pregnant Women"

Published on Leave a comment on Pediatricians Have Health Concerns About All the Additives In Food

The American Academy of Pediatrics (representing 67,000 pediatricians) has come out with a statement expressing serious health concerns about the Food and Drug Administration's  (FDA) lax regulation of chemicals added to food and food packaging - such as additives, BPA, colors, flavors, nitrates, nitrites, etc. They also list ways that this problem could be fixed (Congress needs to pass legislation!), and also give some steps on how people can lower their exposure to these chemicals.

A panel of experts representing the group issued both a technical report and a statement which talked about the scientific evidence (which grows yearly) against such compounds such as bisphenol A (BPA), phthalates, perfluoroalkyl chemicals (PFCs) used in grease-proof paper, certain colors (dyes), and preservatives. These chemicals can enter into the body and cause harm or health problems, for example  by disrupting crucial biological processes such as the endocrine (hormone) system and immune system. A number of these chemicals are thought to mimic or suppress natural hormones - they are endocrine disruptors. Children and developing fetuses are especially vulnerable to long-term effects. They also expressed concern with nonpersistent pesticides.

Many of the chemicals currently in the food supply "have not been tested at all, while others have not been tested for endocrine disruption or their impact on brain development, and their effect on children's health is still unknown," said Trasande, the paper's lead author and an associate professor of pediatrics at New York University School of Medicine in New York. This is because the old required tests are too simplistic, too crude, using old out-dated technology and knowledge.

The American Academy of pediatrics points out in the statement that currently: "more than 10 000 chemicals are allowed to be added to food and food contact materials in the United States, either directly or indirectly, under the 1958 Food Additives Amendment to the 1938 Federal Food, Drug, and Cosmetic Act (FFDCA)". Many of these were grandfathered in for use by the federal government before the 1958 amendment, and an estimated 1000 chemicals are used under a “generally recognized as safe” (GRAS) designation process..."  Whew.... so many chemicals...

Is there a problem with GRAS? Of the approximate 1,000 GRAS compounds added to food and food packaging, the large majority were designated as such by either the company that manufactures them or a paid consultant. (Do you see a problem here? The conflicts of interest are huge - the fox is guarding the chickens.)

How can you personally lower your exposure to all these chemicals? 1) Eat as many fresh fruits and vegetables as possible, and avoid eating canned foods (the can lining has BPA or other just as worrisome chemicals - bisphenols), 2) Avoid processed meat, especially during pregnancy (nitrates, nitrites, etc), 3) Avoid microwaving food or liquids in plastic containers (chemicals leach out) - including infant formula and breastmilk, 4) Avoid putting plastics in the dishwasher (chemicals leach out), 5) Use alternatives to plastic such as glass and stainless steel, 6) Avoid plastics with recycling codes 3 (phthalates), 6 (styrene), and 7 (bisphenols) unless plastics are labeled as “biobased” or “greenware,” indicating that they are made from corn and do not contain bisphenols, 7) Wash  hands before eating, and wash fruits and vegetables that cannot be peeled. 8) Also - read the ingredients on all labels, and look for "real" ingredients ...continue reading "Pediatricians Have Health Concerns About All the Additives In Food"

Published on Leave a comment on Eating Lots of Fruits and Vegetables Associated With a Lower Breast Cancer Risk Years Later

A decades long study (from the Harvard T.H. Chan School of Public Health) had results that many women may find reassuring - because there may be something they can do to increase their odds of preventing breast cancer. The study found that women who ate more than 5.5 servings of fruits and vegetables each day had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings daily.

While the findings support eating a variety of fruits and vegetables, they found that cruciferous (broccoli, cabbage, cauliflower) and yellow/orange vegetables (e.g. winter squash) appear to be especially beneficial in reducing the risk of breast cancer, especially those that are more aggressive tumors. The association between amount of fruits and vegetables eaten daily  and breast cancer appeared to be strongest 8 or more years before cancer diagnosis - meaning fruit and vegetable intake now appears to have effects many years later.

By the way, the researchers found in earlier research that a higher fiber intake (especially during adolescence and early adulthood) was also associated with a lower beast cancer risk. Now let's see if these findings hold up over time in other studies. From Science Daily:

High fruit and vegetable consumption may reduce risk of breast cancer

Women who eat a high amount of fruits and vegetables each day may have a lower risk of breast cancer, especially of aggressive tumors, than those who eat fewer fruits and vegetables, according to a new study led by researchers from Harvard T.H. Chan School of Public Health. In their findings, cruciferous vegetables such as broccoli, and yellow and orange vegetables, had a particularly significant association with lower breast cancer risk.  ...continue reading "Eating Lots of Fruits and Vegetables Associated With a Lower Breast Cancer Risk Years Later"

Published on Leave a comment on Health Benefits Linked to Eating Fish, Not Supplements

Once again, recent studies found that eating real food (fish) is associated with health benefits, but taking a supplement (omega-3) isn't. Similar findings about fish versus omega-3 fatty acid supplements have also been found in other studies. Fish contains omega-3 fatty acids and many other nutrients - more than are found in supplements.

The first study is a Cochrane review of studies already done. The review provides good evidence that taking long-chain omega 3 (fish oil, EPA or DHA) supplements does not benefit heart health or reduce risk of stroke or death from any cause. In other words, people take the supplements believing it helps heart (cardiovascular) health - but the evidence isn't there.

On the other hand, a large study of people living throughout the US and followed for 16 years found an association with higher fish consumption and lower risk of early death, and death from cardiovascular disease. Additionally, in men - those eating the most fish (as compared to those eating the least) had a lower risk of death from cancer, respiratory disease, and liver disease, and in women - lower risk of death from Alzheimer's disease. However, eating fried fish didn't have those health benefits. The group eating the most fish had 8 oz or more fish per week, while the group having the least had less than 2 oz. per week.

From Science Daily:  Omega 3 supplements have little or no heart or vascular health benefit

New evidence published today shows there is little or no effect of omega 3 supplements on our risk of experiencing heart disease, stroke or death.  ...continue reading "Health Benefits Linked to Eating Fish, Not Supplements"

Published on Leave a comment on Is Full Fat Dairy Healthier Than Low Fat or Non-fat Dairy?

Full fat dairy products better (healthier) than low-fat or non-fat dairy products? A number of studies have recently suggested this (here, here), and now another one.

A large study (from Univ. of Texas, Houston School of Public Health) actually measured different kinds of fatty acids in almost 3000 adults over 65 years of age during a 22 year period. The researchers found no link with whole fat dairy and death (from any cause), coronary heart disease, and stroke. In fact, one type of fatty acid (heptadecanoic acid) found in dairy fat was associated with lower death rate from heart disease, especially death from strokes.

Just note that US nutritional guidelines are still sticking to encouraging low-fat or non-fat dairy foods. Eh...

From Science Daily: New research could banish guilty feeling for consuming whole dairy products

Enjoying full-fat milk, yogurt, cheese and butter is unlikely to send people to an early grave, according to new research by The University of Texas Health Science Center at Houston (UTHealth). The study, published today in the American Journal of Clinical Nutrition, found no significant link between dairy fats and cause of death or, more specifically, heart disease and stroke -- two of the country's biggest killers often associated with a diet high in saturated fat. In fact, certain types of dairy fat may help guard against having a severe stroke, the researchers reported. 

...continue reading "Is Full Fat Dairy Healthier Than Low Fat or Non-fat Dairy?"

Published on Leave a comment on More Good News About Coffee

Two more studies find that drinking coffee is associated with health benefits, which is good news for coffee drinkers. The first study found an association of daily coffee drinking (both caffeinated and decaffeinated) and lower risk of premature mortality (early death) among half a million United Kingdom residents - as compared to those who don't drink coffee. Studies finding an association with daily coffee consumption and health benefits (e.g. lower risk of type 2 diabetes, some cancers, and death from heart disease and stroke) are really adding up. The studies generally find the positive health effects to be dose dependent, usually up to about 4 cups of coffee.

The second study found that in mice, an amount of caffeine equivalent to four cups of coffee was beneficial to mitochondria, improved mitochondria-dependent processes, and protected heart cells from damage. The researchers thought that the same process occurs in humans. What are mitochondria?Mitochondria are the “powerhouses of the cell”. Mitochondria are organelles found in the cells of every complex organism. They produce about 90% of the chemical energy that cells need to survive.

From Medical Xpress: Fresh grounds for coffee: Study shows it may boost longevity

Go ahead and have that cup of coffee, maybe even several more. New research shows it may boost chances for a longer life, even for those who down at least eight cups daily. In a study of nearly half-a-million British adults, coffee drinkers had a slightly lower risk of death over 10 years than abstainers.  ...continue reading "More Good News About Coffee"

Published on Leave a comment on Study Finds That Simple Steps Lower Flame Retardant Levels In the Body

Flame retardants are a big, big concern nowadays, with their links to all sorts of health problems, including endocrine disruption, cancer, reproductive problems, etc. (here) And it's hard to avoid them - they're in products all around us, including the upholstered furniture and electronics that most people have in their homes. They leach or "migrate" out of the products, enter into the air, and settle as dust particles in our homes, and in the process get into us - from inhalation and ingestion of the dust. So we can't fully avoid them... but we can drastically reduce the amounts we get into us fairly quickly as a recent study showed.

The study (of 32 mothers living in New York City) found that more frequent hand washing and more frequent house cleaning for one week reduced flame retardant levels - as measured in the urine. About 50% reductions after one week! And yes, all women had flame retardants in their urine - some of which they were able to reduce, but not eliminate. Earlier research by most of this same group of researchers found that every toddler tested (25 toddlers living in New York City) had flame retardants (from dust) on their hands.

The US EPA says that dust is the major way humans are exposed to flame retardants. They suggest the following steps be taken to lower flame retardant exposure, especially if one has young children: frequent hand washing (especially before eating), dust frequently with a moist cloth, frequently wet mop or vacuum with a  vacuum cleaner that has a HEPA filter, and repair tears to upholstered furniture. The study confirms that these steps work.

And please, if buying new upholstered furniture such as sofas, or rugs, or curtains, or some baby products - look at the label to make sure it doesn't contain flame retardants. Even the newer flame retardants that manufacturers claim are "safer" are still chemically related to the old versions, and have the same health concerns. From Medical Xpress:

Handwashing and house cleaning may protect against unhealthy chemicals

Washing your hands and cleaning your house frequently may help to lower your contact with common flame-retardant chemicals, according to a new study by researchers at the Columbia Center for Children's Environmental Health (CCCEH) at Columbia University's Mailman School of Public Health.

...continue reading "Study Finds That Simple Steps Lower Flame Retardant Levels In the Body"

Published on Leave a comment on Vitamin D and Colorectal Cancer Risk

Long-awaited  vitamin D studies are finally appearing this year. A large international study found that higher levels of vitamin D in a person's blood is associated with a lower risk of colorectal cancer. Those with the highest vitamin D levels had a 21% lower risk (compared to the lowest group) of colorectal cancer after an average 5.5 years.

But the researchers generally do not recommend vitamin D supplements - saying that most people had adequate levels from foods and sunshine. However, they suggest that the risk for vitamin D deficiency is higher for those with very dark skin; for older adults (their skin may not be as efficient at synthesizing vitamin D); and for those who do not go outside at all - and that these groups may need supplementation (but not beyond 4000 IU per day - because higher levels have negative health effects). From Medical Xpress:

Large international study links blood vitamin D levels to colorectal cancer risk

A new study authored by scientists from the American Cancer Society, the Harvard T.H. Chan School of Public Health, the U.S. National Cancer Institute, and more than 20 other medical centers and organizations finds that higher circulating vitamin D concentrations are significantly associated with lower colorectal cancer risk. This study strengthens the evidence, previously considered inconclusive, for a protective relationship. Optimal vitamin D concentrations for colorectal cancer prevention may be higher than the current National Academy of Medicine recommendations, which are based only on bone health.  ...continue reading "Vitamin D and Colorectal Cancer Risk"