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Category: nutrition

Published on Leave a comment on Full-Fat Dairy Products Have Health Benefits
Glass of whole milk

For years health professionals advised everyone to avoid whole fat dairy products. They said all that saturated fat was unhealthy, but studies from the last decade is proving that advice wrong. Recent studies have found that consuming full-fat dairy products, including whole milk, is associated with a number of health benefits.

The latest is a Canadian study that found health benefits (e.g., lower blood pressure, and increased ingestion of protein, vitamin D, and calcium) from consuming three servings of full-fat dairy products daily for 12 weeks. The full-fat dairy products were milk, yogurt, and cheese. There were no negative health effects (e.g., in weight, cholesterol levels, lipids, insulin resistance) when compared to two other groups that did not consume full-fat dairy.

Interestingly, all the study participants had metabolic syndrome, so the researchers were pleasantly surprised to see health benefits and no adverse effects from consuming all that full-fat dairy.

Bottom line: Stop avoiding full-fat dairy! Dairy products are healthy for us.

From Science Daily: For decades, we were told to choose low-fat dairy. New research says otherwise

A new Canadian study led by University of Toronto professor Harvey Anderson adds to growing evidence that full-fat dairy can be part of a healthy diet. ...continue reading "Full-Fat Dairy Products Have Health Benefits"

Published on Leave a comment on Some Weight Loss Drugs Can Result In Menstrual Related Problems

It looks like another health problem has popped up with some of the weight loss drugs so many women of reproductive age are now taking. This time menstrual related events, including heavy menstrual bleeding, blood clots, and frequency of menstrual bleeding.

Researchers looked at data in the FDA Adverse Event Reporting System for 3 weight loss drugs (Semaglutide, Tirzepatide, and Liraglutide), which are glucagon-like peptide-1 receptor agonists. They found that females aged 12 to 55 years (reproductive age) reported problems with 2 of the weight-loss drugs. Semaglutide had the most adverse reports: heavy menstrual bleeding, intermenstrual bleeding, menstrual clots, infrequent menstrual periods (oligomenorrhea), and cycles without ovulation (anovulatory cycles). Tirzepatide had reports of intermenstrual bleeding and menstrual clots, and Liraglutide had by far the fewest adverse reports ("produced no significant signals").

From Medscape: Menstrual Clots and Heavy Bleeding Linked to Popular Weight-Loss Drugs

GLP-1 receptor agonists (RAs), particularly semaglutide, are associated with disproportionate reporting of menstrual adverse events including heavy bleeding, intermenstrual bleeding, and menstrual clots in reproductive-aged female patients. Tirzepatide showed signals for intermenstrual bleeding and menstrual clots. ...continue reading "Some Weight Loss Drugs Can Result In Menstrual Related Problems"

Published on Leave a comment on A Mediterranean Style Diet Cuts the Risk of Developing Heart Disease
Mediterranean diet Credit: Wikipedia

People have been arguing for years over what kinds of foods and dietary patterns are best for health, with many studies finding that a Mediterranean style diet is best for health.  Another recent study found that a Mediterranean-style diet rich in fruits, vegetables, nuts, legumes, whole grains, fish, and dairy is best for heart health when compared to other diets.

The study of 3042 Greek adults found that those following a plant-based style diet (basically a Mediterranean-style diet) had a 26% lower risk of developing heart disease over a 20 year period, when compared to either a Western diet rich in processed meat and ultra-processed foods, or to a high-calorie, but low-white-meat dietary pattern.

The high calorie, low white-meat diet seemed especially unhealthy. They also found that physical activity reduced heart disease (cardiovascular disease) risk, but smoking increased it.

Physical activity reduced CVD risk, while smoking increased it.

Excerpts from Medical News: Plant-based Mediterranean-style diet cuts heart disease risk by 26%

A recent European Journal of Nutrition study examined common dietary patterns in a Mediterranean cohort and assessed their long-term associations with cardiovascular disease (CVD) risk and outcomes. 

Poor dietary habits, especially inadequate consumption of nutrient-dense foods, remain a leading modifiable risk factor. ...continue reading "A Mediterranean Style Diet Cuts the Risk of Developing Heart Disease"

Published on Leave a comment on Study Finds Vitamin B3 Supplements Lower the Risk of Developing Glaucoma
Human eye Credit: Wikipedia

A recent large study found that vitamin B3 (nicotinamide) supplements may help in preventing glaucoma (specifically primary open-angle glaucoma) and also need fewer treatments (e.g., eye drops and laser procedures) in those with glaucoma.

Glaucoma refers to many diseases involving eye pressure increases and damage to the optic nerve, which can result in permanent vision loss and blindness. Primary open-angle glaucoma (POAG) is the most common form of glaucoma. The study found that those taking nicotinamide supplements had a 66% lower risk of developing glaucoma.

Since the study is behind a paywall, I've included summaries (each a little different) from 2 web-sites describing the study.

From Medical Xpress: Could vitamin B3 prevent silent thief from stealing vision? New study finds protective effects against glaucoma

Often called the silent thief of sight, glaucoma is a group of eye diseases that gradually damage the optic nerve, often without warning signs. It is linked to increased pressure (ocular hypertension) inside the eye and, if left untreated, can lead to permanent vision loss. Even with ongoing treatment, some people still face the risk of progressive vision loss.

This led scientists to look for newer therapeutics that can help manage the disease's progression, such as nicotinamide, a form of vitamin B3. ...continue reading "Study Finds Vitamin B3 Supplements Lower the Risk of Developing Glaucoma"

Published on Leave a comment on Food Additives and Hypertension

Hypertension (high blood pressure) is a big problem in adults. A large European study found that eight preservative food additives are associated with high blood pressure and heart (cardiovascular) disease. And the more a person eats additives in their daily diet (meaning more ultra-processed foods), the greater the risk of developing hypertension and heart disease.

The most problematic of the preservative food additives in this European study included: potassium sorbate, potassium metabisulphate, sodium nitrite, ascorbic acid, sodium ascorbate, sodium erythorbate, citric acid, extracts of rosemary. These results suggest that a higher intake of preservative food additives means a greater intake of ultra-processed food, which ultimately is not good for the health (increased risk of high blood pressure and heart disease).

Note that in the list of US problematic food additives may be somewhat different, because different additives may be more common. But all are indications of ultra-processed foods.

Bottom line: Nutrition matters! Eat as many minimally processed foods as possible. Also, read ingredient labels and try to avoid products that contain ingredients that are not normally found in a kitchen (e.g., xanthan gum, carrageenan).

From Science Daily: Researchers found 8 common food additives linked to high blood pressure and heart disease

A massive study suggests that some common food preservatives may be putting heart health at risk. ...continue reading "Food Additives and Hypertension"

Published on Leave a comment on Vitamin C Is Important For Aging Brain Health

We all know that vitamin C is important for our health, especially skin health, but it is also important for a healthy brain. A recent study found higher levels of vitamin C in aging adults is linked to a healthier aging brain. Nutrition matters!

The study found that having low levels of vitamin C in blood plasma in aging adults is correlated with having lower brain gray matter volume and connectivity. The study looked at 2040 aging adults (median age 69 years) in Japan - using both MRI scans and blood plasma samples.

As we age, the volume of the brain shrinks - this is normal. There are both structural and connectivity changes - again, it's normal.  But...you want to delay and minimize these changes, which is why this research finding that vitamin C is important for aging brain health is significant. As the researchers point out, one can make nutritional changes by increasing vitamin C foods in the diet. (BTW, generally foods are superior to supplements.)

Gray matter of the brain is where processing information, movement, and emotion control occur. It has an effect on new memories and multitasking.

Other studies have also pointed out that vitamin C are important for aging brain health. Lower levels of vitamin C have been associated with a higher risk of dementia and other neurodegenerative diseases.

Bottom line: Try to eat foods high in vitamin C frequently, preferably daily.

From  Science Daily: Scientists discover a surprising link between vitamin C and brain health

Researchers have found another clue that diet may influence how the brain ages. In a study of more than 2,000 older adults in Japan, people with lower levels of vitamin C in their blood tended to have less gray matter and weaker connections within an important brain network involved in memory and attention. While the findings do not prove that vitamin C protects the brain, they strengthen evidence that good nutrition could play a role in maintaining cognitive health later in life. ...continue reading "Vitamin C Is Important For Aging Brain Health"

Published on Leave a comment on Large Study Finds Vitamin D and Calcium Supplements Do Not Prevent Fractures

Uh-oh, two popular supplements don't have the health benefits that many think. Millions take vitamin D or calcium (or both) for stronger bones. A large review of 69 studies found that taking calcium or vitamin D or both does not prevent fractures and falls in older adults.

Other studies have had similar results. Bottom line: Focus on eating well and getting enough exercise, especially resistance exercises and balance exercises.

From Science Daily: Millions take calcium and vitamin D for stronger bones. A major review finds little benefit

A comprehensive review published in The BMJ suggests that calcium supplements, vitamin D supplements, or taking both together provide little to no clinically meaningful benefit in preventing fractures or falls for most older adults. ...continue reading "Large Study Finds Vitamin D and Calcium Supplements Do Not Prevent Fractures"

Published on Leave a comment on Farting Is Perfectly Normal
Credit: Wikimedia Commons

The topic of farts is rarely discussed in adult conversations. This is because passing gas or farting can be embarrassing to the person farting, especially when occurring in a public setting. One wonders: Is farting (flatulence) normal? How many farts per day is normal?

Research shows that releasing intestinal gas through the rectum (farting) is part of normal and healthy digestion. On the other hand, "excessive farting" could be a sign of some sort of intestinal problem. Two recent studies examined "normal farting" and came up with different results. An Australian study found that overall people reported 5 farts per day using a "Chart your fart" app, but a Maryland study had participants wear special "smart" underwear that measured any passing of gas and came up with 32 farts per day!

From Medscape: Flatus Status: How Many Farts a Day Is Normal?

Researchers Emily Brindal and Danielle Baird developed the “Chart Your Fart” app as a citizen-science initiative.

The app allows people to log their emissions in real time, and to (optionally) rate them in terms of stench, loudness, duration, and — critically — detectability. Which is obviously necessary to determine whether he who smelt it actually dealt it. ...continue reading "Farting Is Perfectly Normal"

Published on Leave a comment on Research Finds Vitamin D3 to Be Beneficial, But Not Vitamin D2

Vitamin D supplements are available in both D2 and D3 form. Research has long supported that it's vitamin D3 that has health benefits, and that vitamin D2 doesn't do anything. Well... a recent study found that vitamin D2 actually has a negative effect - that it lowers how much vitamin D3 the body absorbs.

Ingesting vitamin D2 supplements results in lower levels of vitamin D3 in the blood - measured as  serum vitamin 25(OH)D3 concentrations.  Note that Vitamin D3 is the form of vitamin D synthesized in human and animals skin upon exposure to ultraviolet B (UVB) radiation from sunlight. Thus, vitamin D3 is the form of vitamin D that our body naturally produces from sunlight and then use.

All the more reason to avoid vitamin D2 (ergocalciferol), and instead only take vitamin D3 (cholecalciferol). Read the ingredients list on the bottle!

From Science Daily: Scientists warn popular vitamin D supplement may have a “previously unknown” downside

Taking vitamin D2 might lower the body's levels of the more efficient form of vitamin D, vitamin D3, according to new research from the University of Surrey, John Innes Centre and Quadram Institute Bioscience. Many people take vitamin D supplements to support their bone and immune health and meet the UK government recommendation of 10 micrograms (µg) each day, especially during the winter months. ...continue reading "Research Finds Vitamin D3 to Be Beneficial, But Not Vitamin D2"

Published on Leave a comment on High Dose Vitamin C As Part of Cancer Treatment?
Vitamin C pills Credit: Wikipedia

Researchers are studying high dose vitamin C as part of treatment for several cancers, including pancreatic cancer. These high doses of vitamin C (pharmacologic ascorbate) are not taken orally (by mouth), but in IVs (taken intravenously). It is always given alongside chemotherapy.

The intravenous vitamin C doses are 150 to 190 times larger than ordinary vitamin C tablets that are taken orally. This is because orally taken vitamin C cannot reach the blood levels needed to produce a pharmacologic effect.

Some of the results are amazing. For example, persons with pancreatic cancer it doubled survival compared to chemotherapy alone (from 8 months to 16 months) , and those receiving vitamin C used alongside standard chemotherapy had fewer side effects than when using chemotherapy alone. It is still unclear for which cancers the vitamin C treatment works and for which it doesn't.

The only problem is that pharma companies may not be interested because it can not be patented, and can't be developed as a new drug that they can make big profits off of. It's plain old vitamin C - but not as a nutritional supplement, but used as a medical drug (pharmacologic ascorbate).

Click on the link for the full story and dosing details. Excerpts from Medscape: Vitamin C’s Potential Use in Cancer Is Getting a Second Look

When Garry Buettner, PhD, who has been studying the chemistry and biochemistry of vitamin C for at least four decades, was diagnosed with myelodysplastic syndromes (MDS), he applied his research to his own life — reviewing the data and designing a protocol for his treatment. ...continue reading "High Dose Vitamin C As Part of Cancer Treatment?"