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Published on Leave a comment on Elderberries Have Health Benefits
Elderberries Credit: Wikipedia

People are always looking for foods that seem especially beneficial for health. Colorful vegetables and fruits fall into this category, especially berries, because of the polyphenols they contain. Recent research found that elderberries may help with insulin control, reduce fat production, and improve metabolic health - at least in this study using mice.

Interestingly, the researchers found that the microbes in the gut break down the polyphenols in foods. The researchers pointed out that other fruits and berries have similar effects to elderberries. But be careful - don't eat large amounts of raw elderberries by the fistful, because unripe elderberries also contain cyanide, which can cause nausea and vomiting.

Excerpts from Food and Wine: This Antioxidant-Rich Berry Could Be a Big Deal for Blood Sugar Control, Researchers Say

    • Researchers at the Cleveland Clinic found that a compound in elderberries, cinnamic acid, may help improve insulin control and reduce fat production in mice with a healthy gut microbiome.
    • The study shows that gut bacteria can transform elderberry compounds into metabolites that support improved metabolic health, potentially informing treatments for insulin resistance and fatty liver disease.
    • While promising, scientists caution that more research is needed before recommending elderberry supplements — and remind readers that raw elderberries can be toxic if eaten unripe.

...continue reading "Elderberries Have Health Benefits"

Published on Leave a comment on The Microbes In the Mouth and Obesity

scale, weightThe microbes in your mouth may offer a clue to obesity. New research finds that individuals with obesity have more of certain types of bacteria in their mouth. These bacteria, such as Streptococcus parasanguinis and Actinomyces oris, are proinflammatory - meaning they trigger inflammation in the body.

The community of microbes in the mouth is the oral microbiome. The oral microbiome is the second largest microbial ecosystem in the human body after the gut.

The researchers studied 192 individuals and found that not only is the diversity (variety) of oral microbes different in obese individuals, but also the composition of their microbes is different (when compared to healthy persons of normal weight). The oral microbiome is obese individuals was imbalanced (dysbiosis).

They found that overweight individuals also have higher numbers of microbes that produce lactate. High levels of lactate are associated with an increased risk of type 2 diabetes and poor metabolism. The researchers summarize why these microbial differences are important:

"Compounds generated by oral microbes can interact locally with oral tissues or enter circulation, triggering various signaling mechanisms in distant organs. Lifestyle factors, such as diet, smoking, oral hygiene, and antibiotic use, can shape oral microbiome composition. Emerging evidence links oral dysbiosis to several metabolic diseases, including obesity."

Bottom line: Try improving your diet, brushing your teeth, and not smoking to improve your oral microbiome.

From Medical Xpress: Microbes living in our mouths could hold the key to obesity prevention

Scientists may have found a new way to spot early signs of obesity, which could lead to novel prevention strategies. A study published in the journal Cell Reports has discovered that people living with obesity have a distinct set of microbes in their mouths compared to people at a healthy weight. ...continue reading "The Microbes In the Mouth and Obesity"

Published on Leave a comment on Breast Milk Transmits Important Bacteria to the Infant Gut Microbiome
Breastfeeding
Credit: Wikimedia Commons/ Anton Nosik

It has long been known that breast milk contains hundreds of microbial species (the milk microbiome), which help seed the infant's gut microbiome. Over the weeks and months of breast feeding, the microbial species in the milk change. All this is normal and good.

A recent study of human breast milk examined the species in breast milk and found that that the species could be viewed as a microbial ecosystem - one that is important in helping seed the infant's gut. The milk contained species that are considered beneficial (e.g., Bifidobacterium), but also some that can be viewed as not beneficial (e.g., E.coli). The milk was from healthy mother-infant pairs, so it was clear that this variety was normal.

Researchers analyzed 507 breast milk and infant stool samples from 195 healthy mother-infant pairs at one, three, and six months postpartum. They found characteristic mixes of bacteria dominated by Bifidobacteria (especially B. longum, B. breve, and B. bifidum). More than half of the milk samples contained B. longum, and that same species was abundant in over 98% of the infants' gut microbiomes.

The paper mentioned that numerous times they found the exact same bacterial strain in both the mother and infant pairs - thus evidence that the mothers transmitted that bacteria to the babies in the breast milk (this is referred to as vertical transmission).

From Medical Xpress: Breast milk microbes help shape infants' gut microbiomes, study finds

Most conversations about breast milk tend to focus on topics like nutrients, antibodies and bonding time rather than bacteria. But it turns out that human milk carries its own tiny community of microbes, and those passengers may help shape a baby's developing gut microbiome—which in turn can impact nutrient absorption, metabolic regulation, immune system development, and more. ...continue reading "Breast Milk Transmits Important Bacteria to the Infant Gut Microbiome"

Published on Leave a comment on Breast Milk Can Contain Traces of Pesticides and Other Chemicals
Breastfeeding
Credit: Wikimedia Commons/ Anton Nosik

Breast milk is considered the best food for infants, but it can be contaminated with chemicals the mother is exposed to in daily life.

A group of scientists analyzed samples of breast milk from nursing mothers in Canada and South Africa for contaminants and found low levels of pesticides, parabens (endocrine disruptors in plastics), and bisphenols, including bisphenol A and S (endocrine disruptor) in many of the samples.

They published several research papers with their findings. They found contaminants, but at different levels, in the 594 breast milk samples of Canadians and South African women. Unfortunately, all breast milk samples showed some contamination - which can occur from personal care products, the packaging used in foods, in medications, household cleaning products, or even as a food additive.

For example, methyl paraben was detected in 96% of the Canadian human milk samples, followed by ethyl paraben (57%) and propyl paraben (37%). The pesticide propanil (an herbicide) was detected exclusively in South African breast milk samples, as was the antiretroviral drug Efavirenz used in HIV treatment.

BOTTOM LINE: The researchers stress that breast milk is the best food (the gold standard) for infants, but women should realize that chemicals they are exposed to do get into breastmilk. Therefore, try to avoid pesticides, read ingredient labels, and try to minimize exposure to harmful chemicals.

From Newsweek: Scientists Discover Pesticide Traces in Breast Milk

Researchers at McGill University have identified several unexpected chemical contaminants in human milk, finding traces of pesticides, antimicrobials and additives used in plastics and personal‑care products.

The team said the data, drawn from Canadian and South African samples, could help strengthen chemical safety regulations and improve protections for infants and parents. ...continue reading "Breast Milk Can Contain Traces of Pesticides and Other Chemicals"

Published on Leave a comment on Some Food Preservatives Are Linked To Cancer
Processed meat contains preservatives. Credit: Wikipedia

Once again, preservatives found in ultra-processed foods are linked to health harms. A large study of 105,260 French adults found that higher intakes of some common food additives or preservatives are linked to certain cancers.

There was an association of higher intake of seven preservatives with a higher risk of overall cancer, and also with breast and prostate cancer. On the other hand, there was no link between overall preservatives and cancer - just with the 7 preservatives.

The researchers looked at the overall cancer rate, as well as the most common 17 preservatives, and found certain associations:  potassium sorbate with overall cancer and breast cancer, potassium metabisulfite with overall cancer and breast cancer, sodium nitrite with prostate cancer, potassium nitrate with overall cancer and breast cancer, acetates with overall cancer and breast cancer, acetic acid with overall cancer, and sodium erythorbate with overall cancer and breast cancer.

Bottom line: Read ingredient lists on food labels. Avoid foods that contain ingredients with chemical sounding names that are not normally found in a home kitchen. Those ingredients are in ultra-processed foods. Additionally, "natural flavors" are laboratory concoctions (found in ultra-processed foods).

From The Guardian: Studies link some food preservatives to higher diabetes and cancer risk

Higher consumption of some food preservatives is associated with an increased risk of type 2 diabetes and cancer, two studies suggest.

The findings, published in the medical journals Nature Communications and the BMJ, may have important public health implications given the ubiquitous use of these additives globally, researchers said. ...continue reading "Some Food Preservatives Are Linked To Cancer"

Published on Leave a comment on Food Preservatives Linked to Higher Risk of Type 2 Diabetes
Processed meat Credit: Wikipedia

Many studies are finding that eating ultra-processed foods (UPFs) can lead to all sorts of health problems. A recent large study conducted in France found that people eating higher amounts of food preservatives had a higher risk of type 2 diabetes. Overall, people consuming foods with higher amounts of preservatives had a 47% higher risk of developing type 2 diabetes (when compared to people eating low amounts of preservatives).

Over 100,000 French adults were followed for more than a decade. The researchers found that 58 preservatives were in the foods they ate. The researchers examined 17 preservatives in depth (the most common ones eaten) and found that 12 preservatives are linked to type 2 diabetes: potassium sorbate, potassium metabisulphite, sodium nitrite, acetic acid, sodium acetates, calcium propionate, sodium ascorbate, alpha-tocopherol, sodium erythorbate, citric acid, phosphoric acid, and rosemary extracts.

Bottom line: Read ingredient lists on food labels. Avoid foods that contain ingredients with chemical sounding names that are not normally found in a home kitchen. Those ingredients are in ultra-processed foods. Additionally, "natural flavors" are laboratory concoctions (found in ultra-processed foods).

From Science Daily: Common food preservatives linked to higher risk of type 2 diabetes

People who consume higher amounts of food preservatives may face a greater risk of developing type 2 diabetes, according to a large new study. Preservatives are commonly added to processed foods and beverages to extend shelf life. ...continue reading "Food Preservatives Linked to Higher Risk of Type 2 Diabetes"

Published on Leave a comment on Garlic Extract Mouthwash Appears Promising

There has been discussion over the years regarding mouthwash - what are the harms and benefits? Does using mouthwash regularly disrupt the oral (mouth) microbiome? Chlorhexidine mouthwash is generally considered the best for treating gingivitis and killing bacteria.

Researchers at the College of Dental Medicine, Univ. of Sharjah in the UAE, recently published a review of studies comparing garlic extract mouthwash vs chlorhexidine mouthwash. They found that garlic mouthwash can be as effective as chlorhexidine mouthwash.

Garlic (Allium sativum) has natural antimicrobial properties. The researchers found that among the studies there were some differences in effectiveness for both types of mouthwash depending on the concentration used and duration of application.

However, one negative they found is that garlic mouthwash can be more uncomfortable to use - it can cause a burning sensation and unpleasant taste.

Excerpts from Science Daily: Garlic mouthwash shows shockingly strong germ-fighting power

Garlic extract has been found to offer antimicrobial effects that are on par with commonly used antiseptics and disinfectants such as chlorhexidine, according to medical researchers at the University of Sharjah.

The study, published in the Journal of Herbal Medicine, reports that garlic-based mouthwash may produce more discomfort than chlorhexidine but appears to provide longer-lasting residual activity.

...continue reading "Garlic Extract Mouthwash Appears Promising"

Published on Leave a comment on Coffee and Liver Health

The health benefits of regularly drinking coffee keep increasing. A recent study confirmed that consuming coffee on a regular basis reduces the incidence of liver disease and slows the progression of several liver diseases.

The study authors write that coffee contains a number of bioactive compounds (e.g., caffeine, polyphenols, diterpenes) which have "anti-inflammatory, antioxidant, antifibrotic, and anticancer properties".

In other words, enjoy your daily coffee. It's good for you!

Excerpts from Medscape: Regular Coffee Drinking Can Protect and Restore Liver Health

TOPLINE: Several bioactive compounds in coffee exert antioxidant, anti-inflammatory, antifibrotic, and metabolic effects that reduce the incidence and progression of liver diseases. ...continue reading "Coffee and Liver Health"

Published on Leave a comment on High Fat Cheese and Lower Risk of Dementia

Great news for cheese lovers! A recent study found regularly eating full-fat (high-fat) cheese and cream was associated with a lower risk of developing dementia. Some examples of full-fat cheese include cheddar, Swiss, Parmesan, Brie, Gouda, Provolone, Colby, Havarti, Mozzarella (full-fat), and cream cheese.

This was a long-running study (27,670 persons for 25 years) conducted in Sweden. High-fat cream and cheese consumption was inversely associated with dementia, Alzheimer's disease, and vascular dementia. Eating more than 50 grams (about 1/3 cup or 2 slices) of full-fat cheese per day was associated with a 13% to 17% lower risk of Alzheimer's, and more than 20 grams (about 1 1/2 tablespoons) of full-fat cream was linked to a 16% lower risk of dementia overall.

However, consumption of low-fat cheese, low-fat cream, milk (low or high fat), and butter showed no association with dementia.

From Science Daily: Study links full-fat cheese to lower dementia risk

...continue reading "High Fat Cheese and Lower Risk of Dementia"

Published on Leave a comment on Some Foods May Protect Us From the Harms of Too Much Sitting

We all know sitting too much is not good for our health. But for many of us, it's our reality - sit all day at work, and then come home and relax by sitting all evening. But there is some good news. A recent study found that eating foods rich in flavanols, such as cocoa,  may protect our blood vessels from the harms of too much sitting.

While the research occurred in young healthy men (with either high or low levels of fitness), all had detrimental effects in their vascular health (blood flow) after several hours of sitting. Drinking a flavanol rich cocoa drink at the beginning of a 2 hour sitting time prevented the decrease in blood flow ("sitting-induced vascular dysfunction") in both upper and lower limbs.

The researchers did point out though, that some exercise every hour, even 5 minutes of walking or climbing stairs, would have the same effect.

Flavanols are naturally occurring polyphenols found in various fruits (e.g., blueberries, apples, grapes), green and black tea, matcha, nuts, red wine, and cocoa beans. They have previously been linked to cardiovascular benefits, including support for the vascular system during psychological stress. Eating diverse flavanoid rich foods is best because there are so many types of flavanols.

From Science Daily: Cocoa and tea may protect your heart from the hidden damage of sitting

New findings from the University of Birmingham suggest that regularly eating foods rich in flavanols, including tea, berries, apples, and cocoa, may help protect men's blood vessels from the negative effects that occur during long periods of sitting. ...continue reading "Some Foods May Protect Us From the Harms of Too Much Sitting"