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Category: nutrition

Published on Leave a comment on Another Disappointing Vitamin D3 and Cancer Result

Another disappointing result for vitamin D3, this time looking at metastatic colorectal cancer progression and survival. For years, there was hope that taking high doses of vitamin D3 would help in preventing all sorts of cancers or would help in the treatment of cancer.  But the studies keep finding no effects from vitamin D3 supplements.

Researchers found that adding high dose vitamin D3 to standard chemotherapy plus bevacizumab did not improve progression-free survival (PFS) in patients with previously untreated metastatic colorectal cancer, when compared to those who received the same treatment except that they received a daily standard dose vitamin D3 supplement.

High dose vitamin D3 was 8000 IU daily for 14 days, followed by 4000 IU daily. Standard dose vitamin D3 (the  control group) was 400 IU daily.

Excerpts from Medscape: Does High-Dose Vitamin D3 Supplementation Improve CRC Survival?

High-dose vitamin D3 supplementation added to standard chemotherapy plus bevacizumab does not improve progression-free survival (PFS) compared with standard-dose vitamin D3 in patients with previously untreated metastatic colorectal cancer (mCRC). Among 455 randomized patients, median PFS was 11.8 months in the high-dose group vs 10.3 months in the standard-dose group, with no significant differences in objective response rates or overall survival. ...continue reading "Another Disappointing Vitamin D3 and Cancer Result"

Published on Leave a comment on Combining Diet and Exercise Can Result in Type 2 Diabetes Remission

Over the years a number of studies have shown that intense dieting with weight loss can reverse type 2 diabetes. Another recent study came up with similar results. This time a study found that slightly more than half of persons following a low-calorie diet and an exercise program (aerobic and resistance exercise) reversed their type 2 diabetes within 12 weeks.

All the participants were between 8 to 45 years, and had an early onset type 2 diabetes diagnosis within the past 6 years. Such early onset type 2 diabetes typically means a high lifetime risk of complications. The participants were randomly assigned to either a control group that received general standard care, or the exercise and diet group.

The diet-exercise group followed a low-calorie diet (800 to 900 calories per day) for 12 weeks. During that time they also had a supervised hour of exercise (both aerobic, resistance) 2 times per week and once per week independent exercise. Between 13 to 24 weeks they followed a weight-maintenance diet and exercised independently.

Total weight loss was about 18.5 pounds in the diet-exercise group, but only 2.6 pounds in the control group. At the end of 24 weeks 54% of the diet-exercise were in type 2 diabetes remission, but only 4% of the control group.

The researchers demonstrated that having the participants follow the exercise program meant that they maintained muscle mass during the weight loss period. This showed that mass and muscle preservation is achievable with rapid weight loss -  a problem that typically occurs during rapid weight loss.

Bottom line: Following a low calorie diet and exercising, with resultant weight loss, can reverse type 2 diabetes. Not always, but for most it can.

From Medical Xpress: Low-calorie diet and exercise put early-onset type 2 diabetes in remission for 54% of participants

New research presented at the Annual Meeting of The European Association for the Study of Diabetes (EASD) in Milan, Italy (Sept 28 – Oct 2) and appearing in The Lancet Regional Health Americas journal shows that in people who have developed early-onset type 2 diabetes (EOT2D) (aged under 45 years), around half these T2D cases can be reversed with a low-energy diet combined with a structured exercise program. ...continue reading "Combining Diet and Exercise Can Result in Type 2 Diabetes Remission"

Published on Leave a comment on Drinking Orange Juice Daily Has Health Benefits

Many of us drink a daily glass of orange juice thinking it is healthy for us and because it contains vitamin C. But is that true?

While some in the medical field view orange juice as basically orange-flavored sugar in a glass, others find orange juice to be a healthy beverage - one that is linked to a lower incidence of cardiovascular diseases.

A recent study found that there are numerous health benefits from drinking  orange juice daily. Regular consumption can influence the activity of thousands of genes in our immune cells - genes that help control blood pressure, improve inflammation, metabolism, and blood sugar control. Studies have also found improvements in cholesterol and blood vessel health - thus influencing long-term heart health.

How much orange juice to drink for health benefits? One cup of pure pasteurized orange juice daily should be sufficient. Note that in the study, adults drank 500 ml (2 cups) of pure pasteurized orange juice for 2 months. After 60 days, many genes associated with inflammation and higher blood pressure became less active.

From Science Daily: Drinking orange juice every day may change thousands of genes

Most of us think of orange juice as a simple breakfast habit, something you pour without much thought. Yet scientists are discovering that this everyday drink may be doing far more in the body than quenching thirst. ...continue reading "Drinking Orange Juice Daily Has Health Benefits"

Published on Leave a comment on Eat More Whole Grain Foods For Heart Health
Whole grain breads Credit: Wikipedia

Over the years, study after study has found a link between high whole-grain intake and a reduced risk of a number of chronic diseases, such as diabetes and heart disease. A recent review of studies also found that ....(drum roll)... eating a diet rich in whole grain foods is good for heart health and lowering chronic inflammation.

The review of 87 studies found that eating 4 to 6 servings of whole grain foods per day benefits heart health in a number of ways. The studies found that daily consumption of this amount of whole grain foods resulted in improvements in body weight, waist size, blood pressure, cholesterol, blood sugar, triglycerides, fasting glucose, insulin resistance, and some markers of inflammation.

There was a dose response effect - the more whole grains eaten, the better the health effects. Best health effects were from 4 to 6 servings daily (60 to 100 grams per day).

Bottom line: Whole grains have a number of health effects and can easily be added into the diet. Examples of whole grain foods: Oatmeal, barley, quinoa, wild rice, bulgur (cracked wheat), farro, millet, buckwheat, rye, spelt, brown rice, popcorn, whole wheat flour, whole grain breakfast cereals, and whole wheat bread and crackers.

By the way, 4 to 6 servings of whole grain foods per day is more than current US guidelines of 2 to 4 servings per day. But both agree that for health benefits need to eat "real whole foods" (not ultra-processed foods).

From Science Daily: Scientists find the whole grain “sweet spot” for better heart health

Eating four to six servings of whole grains each day may improve several major risk factors for cardiovascular disease, according to new research published September 15 in the European Heart Journal. ...continue reading "Eat More Whole Grain Foods For Heart Health"

Published on Leave a comment on Raw Tuna May Contain Parasites
Skipjack tuna Credit: Wikipedia

Do you wonder if there are any parasites in the fresh fish you're about to eat? How about in your sushi or sashimi? A recent study found that almost all tuna (53 skipjack tuna) caught recently off the cost of southern Brazil contained parasites.

While it is unknown what is in the tuna that you may be about to eat, the researchers say that cooking the fish kills all parasites. Parasites are also killed during canning. By the way, it is unknown what the fish from other parts of the world may contain.

From Science Alert: Scientists Find Parasites in Almost Every Fish From a Recent Tuna Haul – 96% Were Infected

A fatty tuna that is often used for sashimi or canning may be swimming with parasites more often than not.

When scientists at the Federal University of Santa Catarina in southern Brazil analyzed 53 locally caught fish, they found nearly all were contaminated by worms.

According to a brief communication published in Ocean and Coastal Research, the research team counted more than 1,600 little worms in total. Using powerful microscopy tools as aids, they found that the kidney and heart were the only organs free of parasites in every fish. Otherwise, the worms and their signs were everywhere. Of the 53-fish haul, 96 percent were infected by parasites.

...continue reading "Raw Tuna May Contain Parasites"

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"