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Another study showing the benefits of eating berries. From the January 23, 2014 Science Daily:

Lingonberries halt effects of high-fat diet

Lingonberries almost completely prevented weight gain in mice fed a high-fat diet, a study at Lund University in Sweden has found -- whereas the 'super berry' açai led to increased weight gain. The Scandinavian berries also produced lower blood sugar levels and cholesterol.

Some of the mice were fed a low-fat diet, while the majority of the animals were fed a diet high in fat. They were then divided into groups, where all except a control group were fed a type of berry -- lingonberry, bilberry, raspberry, crowberry, blackberry, prune, blackcurrant or açai berry.

When the mice were compared after three months, it could be observed that the lingonberry group had by far the best results. The mice that had eaten lingonberries had not put on more weight than the mice that had eaten a low-fat diet -- and their blood sugar and insulin readings were similar to those of the 'low-fat' mice. Their cholesterol levels and levels of fat in the liver were also lower than those of the animals who received a high-fat diet without any berries.

Blackcurrants and bilberries also produced good effects, although not as pronounced as the lingonberries. The açai berries, on the other hand, came last, although they had actually been included in the study for the opposite reason -- the researchers wanted to see how well the Nordic berries would do in comparison with the Brazilian 'super berry'.

The good results from lingonberries may be due to their polyphenol content, according to the researchers. They will now continue to work on understanding the molecular mechanisms involved in the effect of the lingonberries. They will also see whether the effect can be observed in humans.

Great news for chocolate lovers. Some other beneficial foods in the study that offer protection from type 2 diabetes: berries, tea, red grapes, wine, parsley, celery, oranges, peppers. From the January 20, 2014 Science Daily:

Ingredients in chocolate, tea, berries could guard against diabetes

Eating high levels of flavonoids including anthocyanins and other compounds (found in berries, tea, and chocolate) could offer protection from type 2 diabetes -- according to research from the University of East Anglia and King's College London. 

Findings published today in the Journal of Nutrition reveal that high intakes of these dietary compounds are associated with lower insulin resistance and better blood glucose regulation.

A study of almost 2,000 people also found that these food groups lower inflammation which, when chronic, is associated with diabetes, obesity, cardiovascular disease, and cancer.

Exposing skin to sunlight may help to reduce blood pressure and thus cut the risk of heart attack and stroke.From the January 17, 2014 Science Daily:

Here Comes the Sun to Lower Your Blood Pressure

Exposing skin to sunlight may help to reduce blood pressure and thus cut the risk of heart attack and stroke, a study published in the Journal of Investigative Dermatology suggests.

Research carried out at the Universities of Southampton and Edinburgh shows that sunlight alters levels of the small messenger molecule, nitric oxide (NO) in the skin and blood, reducing blood pressure... "NO along with its breakdown products, known to be abundant in skin, is involved in the regulation of blood pressure. When exposed to sunlight, small amounts of NO are transferred from the skin to the circulation, lowering blood vessel tone; as blood pressure drops, so does the risk of heart attack and stroke."

While limiting sunlight exposure is important to prevent skin cancer, the authors of the study, including Dr Richard Weller of the University of Edinburgh, suggest that minimising exposure may be disadvantageous by increasing the risk of prevalent conditions related to cardiovascular disease.

Cardiovascular disease, often associated with high blood pressure, accounts for 30 per cent of deaths globally each year. Blood pressure and cardiovascular disease are known to vary according to season and latitude, with higher levels observed in winter and in countries further from the equator, where ultraviolet radiation from the sun is lower.

From the January 15, 2014 Science Daily:

Don’t Just Sit There! Prolonged Sitting Linked to Early Mortality in Women

Led by Cornell University nutritional scientist Rebecca Seguin, a new study of 93,000 postmenopausal American women found those with the highest amounts of sedentary time -- defined as sitting and resting, excluding sleeping -- died earlier than their most active peers. The association remained even when controlling for physical mobility and function, chronic disease status, demographic factors and overall fitness -- meaning that even habitual exercisers are at risk if they have high amounts of idle time.

Seguin and co-authors found that women with more than 11 hours of daily sedentary time faced a 12 percent increase in all-cause premature mortality compared with the most energetic group -- those with four hours or less of inactivity. The former group also upped their odds for death due to cardiovascular disease, coronary heart disease and cancer by 13, 27 and 21 percent, respectively.

The assumption has been that if you're fit and physically active, that will protect you, even if you spend a huge amount of time sitting each day," said Seguin, assistant professor of nutritional sciences in Cornell's College of Human Ecology. "In fact, in doing so you are far less protected from negative health effects of being sedentary than you realize."

Researchers found that caffeine enhances memory.From Science Daily:

It's All Coming Back to Me Now: Researchers Find Caffeine Enhances Memory

Michael Yassa, assistant professor of psychological and brain sciences in the Krieger School of Arts and Sciences at Johns Hopkins, and his team of scientists found that caffeine has a positive effect on long-term memory in humans. Their research, published by the journal Nature Neuroscience, shows that caffeine enhances certain memories at least up to 24 hours after it is consumed.

According to the U.S. Food and Drug Administration, 90 percent of people worldwide consume caffeine in one form or another. In the United States, 80 percent of adults consume caffeine every day. The average adult has an intake of about 200 milligrams -- the same amount used in the Yassa study -- or roughly one strong cup of coffee or two small cups of coffee per day.

A tomato rich diet may help protect women from breast cancer.From Science Daily:

Diet Rich in Tomatoes May Lower Breast Cancer Risk

A tomato-rich diet may help protect at-risk postmenopausal women from breast cancer, according to new research accepted for publication in The Endocrine Society's Journal of Clinical Endocrinology & Metabolism.Breast cancer risk rises in postmenopausal women as their body mass index climbs. The study found eating a diet high in tomatoes had a positive effect on the level of hormones that play a role in regulating fat and sugar metabolism.

"The advantages of eating plenty of tomatoes and tomato-based products, even for a short period, were clearly evident in our findings," said the study's first author, Adana Llanos, PhD, MPH, who is an Assistant Professor of Epidemiology at Rutgers University. "Eating fruits and vegetables, which are rich in essential nutrients, vitamins, minerals and phytochemicals such as lycopene, conveys significant benefits. Based on this data, we believe regular consumption of at least the daily recommended servings of fruits and vegetables would promote breast cancer prevention in an at-risk population."

The longitudinal cross-over study examined the effects of both tomato-rich and soy-rich diets in a group of 70 postmenopausal women. For 10 weeks, the women ate tomato products containing at least 25 milligrams of lycopene daily. For a separate 10-week period, the participants consumed at least 40 grams of soy protein daily. Before each test period began, the women were instructed to abstain from eating both tomato and soy products for two weeks.

When they followed the tomato-rich diet, participants' levels of adiponectin -- a hormone involved in regulating blood sugar and fat levels -- climbed 9 percent. The effect was slightly stronger in women who had a lower body mass index.

The importance of 5 healthy behaviors in having the best chance of leading a disease free life. The 5 behaviors are: taking regular exercise, non-smoking, a low body weight, a healthy diet and a low alcohol intake. And as the researchers point out: "healthy behaviors have a far more beneficial effect than any medical treatment or preventative procedure".From Science Daily:

35 Year Study Finds Exercise Reduces Risk of Dementia

The study identifies five healthy behaviors as being integral to having the best chance of leading a disease-free lifestyle: taking regular exercise, non-smoking, a low body weight, a healthy diet and a low alcohol intake.

The people who consistently followed four or five of these behaviors experienced a 60 per cent decline in dementia and cognitive decline -- with exercise being the strongest mitigating factor -- as well as 70 per cent fewer instances of diabetes, heart disease and stroke, compared with people who followed none.

"The size of reduction in the instance of disease owing to these simple healthy steps has really amazed us and is of enormous importance in an aging population," said Principle Investigator Professor Peter Elwood from Cardiff University's School of Medicine. "What the research shows is that following a healthy lifestyle confers surprisingly large benefits to health -- healthy behaviors have a far more beneficial effect than any medical treatment or preventative procedure.

The Caerphilly Cohort Study recorded the healthy behaviors of 2,235 men aged 45-59 in Caerphilly, South Wales. 

From the December 11, 2013 National Geographic:

You Are What You Eat, All 100 Trillion Of You

By setting ten volunteers on either a vegetarian menu or a carnivorous one,Lawrence David from Duke University and Harvard University’s Peter Turnbaugh have shown that when our diet changes, our gut bacteria react very quickly. Within days, some species step into the limelight, while others fade into the background. They activate different genes, pull off different metabolic tricks, and secrete different substances. Our microbiome, it seems, can rapidly switch between plant-eating and meat-eating modes.

David’s team wanted to see what happens over days. If you flood your gut with different food, how long does it take for your microbiome to react?

They did this by recruiting ten volunteers who were willing to collect daily faecal samples. They each ate two different diets for five straight days —a plant-based one that was rich in grains, legumes, fruit and vegetables, and an animal-based one composed of meat, eggs and cheese.

In general, the animal diet led to more dramatic changes than the plant one. 

David and Turnbaugh’s team also found that the altered gut communities did different things. During the plant diet, they became better at breaking down carbohydrates; during the animal diet, protein digestion was their forte. On the meat-heavy days, they activated more genes for breaking down harmful chemicals found in charred meat, and for making vitamins.

And these changes happened very quickly. Some were obvious by day one. By day four, you could pick up a stool sample, list the active genes within it, and predict with total accuracy which diet the owners had been on.

Just two days after the volunteers stopped their diets, things were back to normal. The gut microbiome, it seems, is a fickle beast—easily changed, but not permanently so. The team also found that our food doesn’t just change the microbes that already exist in the gut—they also add some new ones. 

The point is that our gut microbiomes are more flexible than we previously thought. A recent study showed that most of the strains in our guts stay there for decades or more. But while the roster is clearly stable, their relative numbers fluctuate a lot, and food-borne newcomers can gain a foothold.

 According to a new report, exercise can be as effective as many frequently prescribed drugs in treating some of the leading causes of death. This is a major finding! From the Dec.11, 2013 NY Times:

Exercise as Potent Medicine

For the study, which was published in October in BMJ, researchers compared how well various drugs and exercise succeed in reducing deaths among people who have been diagnosed with several common and serious conditions, including heart disease and diabetes.

They ended up with data covering 305 past experiments that, collectively, involved almost 340,000 participants, which is an impressive total. But most of the volunteers had received drugs. Only 57 of the experiments, involving 14,716 volunteers, had examined the impact of exercise as a treatment.The researchers compared mortality risks for people following any of the treatment options.

The results consistently showed that drugs and exercise produced almost exactly the same results. People with heart disease, for instance, who exercised but did not use commonly prescribed medications, including statins, angiotensin-converting-enzyme inhibitors or antiplatelet drugs, had the same risk of dying from — or surviving — heart disease as patients taking those drugs. Similarly, people with diabetes who exercised had the same relative risk of dying from the condition as those taking the most commonly prescribed drugs.

On the other hand, people who once had suffered a stroke had significantly less risk of dying from that condition if they exercised than if they used medications — although the study authors note that stroke patients who can exercise may have been unusually healthy to start with.

Only in chronic heart failure were drugs noticeably more effective than exercise. Diuretics staved off mortality better than did exercise.

Over all, Dr. Ioannidis said, “our results suggest that exercise can be quite potent” in treating heart disease and the other conditions, equaling the lifesaving benefits available from most of the commonly prescribed drugs, including statins.  

This is the story of my family's successful Sinusitis Treatment using an all natural, easy home remedy. (UPDATE: The treatment worked so well that we all have been cured of chronic sinusitis, and we have been off all antibiotics for over 3 years.)

Ten months ago my family was struggling with chronic sinusitis that no longer responded well to antibiotics. My oldest son had just been told to get another CAT scan and to prepare for ENT surgery to "open up the sinuses more". We were desperate for something that would help us that didn't involve antibiotics or surgery.

Background: This story started many years ago when we (husband, myself, 2 sons) moved into a house with an incorrectly installed central air conditioning system. We all developed mold allergies and repeated bouts of acute sinusitis, which then led to chronic sinusitis. Eventually we discovered the problem, ripped out and replaced the air conditioning system and all ductwork, but by then the damage was done. Even though antibiotics helped acute sinusitis symptoms which occurred after every cold and sore throat, we always felt like we had chronic sinusitis. Over the years we tried everything we could think of, including antibiotics, decongestants, allergy pills, nasal sprays, daily sinus rinsing with salt water, vitamins, steam inhalation, etc. Both sons even had balloon sinuplasties, which had helped for a short while, but no longer. We had avoided sinus surgeries because we didn't know of anyone who had been "cured" going that route, even with repeat surgeries.

The research:  But then last winter I read with great interest all the latest research about bacteria and how all of us have hundreds of species of microorganisms (our microbiome), and how they may play a role in our health.  In fact we are more microbes than cells!

Especially exciting was a small study published in September 2012 which looked at 20 patients about to undergo nasal surgery - 10 healthy patients (the controls) and 10 chronic rhinosinusitis (sinusitis) patients. The researchers found that the chronic rhinosinusitis sufferers had reduced bacterial diversity in their sinuses, especially depletion of lactic acid bacteria (including Lactobacillus sakei) and an increase in Corynebacterium tuberculostearicum (which is normally considered a harmless skin bacteria). They then did a second study in mice which found that Lactobacillus sakei  bacteria protected against sinusitis, even in the presence of Corynebacterium tuberculostearicum. The researchers were going forward with more research in this area with the hope, that if all goes well, of developing a nasal spray with the beneficial bacteria, but that was a few years away. (Source: Nicole A. Abreu et al - Sinus Microbiome Diversity Depletion and Corynebacteriumt uberculostearicum Enrichment Mediates Rhinosinusitis. Science Translational Medicine, September 12, 2012. http://www.ncbi.nlm.nih.gov/pubmed/22972842 )

But we were desperate now and didn't want to wait. What to do? 

The Experiment: I thought that the answer lay with Lactobacillus sakei (or L.sakei) and I read everything I could find on it. I tried to find a natural and safe source for it, and eventually decided on kimchi. Kimchi is a Korean fermented vegetable product which can be made with varying ingredients, usually with cabbage. According to studies done in Korea, many (but not all) brands of traditionally made kimchi contain L. sakei  (as well as many other species of bacteria) after fermentation. It seemed to me that my best bet was to try an all natural kimchi made with cabbage, without any additives, preservatives, and no fish or seafood in it (this last was personal preference). The kimchi brands I bought had to be refrigerated before and after opening. They could not be pasteurized because it was bacteria that I wanted, lots of bacteria. Kimchi fermentation is carried out by the various microorganisms in the kimchi ingredients, and among the bacteria formed are the lactic acid bacteria, one of which can be L. sakei.

In February of 2013 I was off all antibiotics, but feeling sicker (with sinusitis) each day, when I decided to go ahead with the Sinusitis Experiment and purchased several brands of cabbage kimchi (all natural, vegan). Over the next  2 weeks I tried two brands, one after another. Not only did I eat a little bit every day , but I also smeared a little bit of the kimchi juice in my nose, going up about 1/2" in each nostril - as if I were an extremely messy eater. I did this once or twice a day initially. And yes, I was nervous about what I was doing for this was absolutely NOT medically approved. Obviously I did not discuss this with any doctor.

What if harmful bacteria got up in my sinuses and overwhelmed my system?  What if the microbes in the kimchi did harm, even permanent harm?  What really was in the kimchi? Even if the kimchi contained L. sakei, it also contained many other species of bacteria. The studies said that the bacteria in kimchi varied depending on kimchi ingredients (and each brand was different), length of fermentation, and temperature of fermentation.  L.sakei is found in meat (and used in preserving meat), seafood, and some vegetables, but I was nervous about other microbes found in sea food. This was a major reason I avoided any kimchi with seafood in it. After all, the labels on the kimchi I purchased said it was a "live product" (fermentation). When I opened the jars sometimes the liquid inside was bubbling and sometimes even overflowed down the sides of the jar. It takes a leap of faith to put a bubbling strong smelling liquid in the nose!

Results of the Sinusitis Experiment: By the end of the week I found that the one brand worked and it truly felt like a miracle!  Within 24 hours of first applying it I was feeling better, and day by day my sinusitis improved. All the problematic sinusitis symptoms (yellow mucus, constant sore throat from postnasal drip, aching teeth, etc.) slowly went away and within about 2 to 3 weeks I felt great - the sinusitis was gone. After a few weeks the rest of the family followed, one by one, in the Sinusitis Experiment. All improved to the point of feeling great (healthy) and have been off all antibiotics since then. All four of us feel we no longer have chronic sinusitis. We are very, very pleased with the results.

To continue reading the story...