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Published on Leave a comment on Study Found Tai Chi Reduces Blood Pressure Better Than Aerobic Exercises
Tai Chi Credit:Wikipedia

It turns out that doing the series of slow moving movements called Tai Chi reduces blood pressure more than vigorous aerobic exercise. This traditional Chinese exercise also has other benefits: it improves flexibility and balance, as well as cardiovascular and respiratory function.

A recent study found that doing the slow gentle movements and postures of Tai Chi (often called meditation in motion) for one year resulted in greater blood pressure reductions than aerobic exercises in persons with prehypertension. Half of a group of 349 adult volunteers were randomly assigned to Tai Chi for one hour 4 times per week for a year, while persons in the other group were randomly assigned to do aerobic exercises (including climbing stairs, jogging, brisk walking, and cycling) with the same frequency.

After one year, persons in both groups had lower blood pressure than at the start of the study, but in the Tai Chi group it was about 7.01 mmHg lower compared to 4.61 mmHg lower in the aerobic exercise group.

Prehypertension is blood pressure that is slightly higher than normal (between 120/80 and 139/89 mmHg), but not yet hypertension. In the study, the researchers also found that fewer persons from the Tai Chi group progressed to hypertension. A win-win.

The researchers of this study concluded that Tai Chi is a safe, moderate-intensity, mind-body exercise, which is suitable for persons of all ages and physical conditions. By the way, other studies also found that doing Tai Chi reduces blood pressure - as early as 12 weeks.

From NPR: Tai chi reduces blood pressure better than aerobic exercise, study finds

Tai chi, a traditional, slow-moving form of Chinese martial art, is known to increase flexibility and improve balance. Now, new research suggests it's better than more vigorous aerobic exercises for lowering blood pressure in people with prehypertension. ...continue reading "Study Found Tai Chi Reduces Blood Pressure Better Than Aerobic Exercises"

Published on Leave a comment on Even Low Level Lead Exposure Is Linked to Later Health Problems

New research published in The Lancet estimates that lead exposure results in about 400,000 deaths every year in the USA - which includes about 250,000 deaths from cardiovascular disease. The study looked at "historical exposure" to lead, which means they looked at a person's lead exposure years ago (which could have been from many sources, such as breathing lead contaminated dust, drinking water from leaded pipes, from lead paint, leaded gas, or eating from cans that have been soldered with lead). What was noteworthy in this study following over 14,000 adults was that there were increased death rates even from low lead blood levels (concentrations of lead in blood lower than 5 μg/dL).

Lead exposure has been declining since the 1970s after lead was eliminated (banned) from paint and gasoline, but this study looked at adults born in the years when lead exposure was higher during childhood and adulthood. Baseline data (blood lead levels) was collected between 1988 and 1994 and then individuals were followed for the next 2 decades. The researchers found that there was a dose response curve - the higher the blood lead level, the higher the death rate from any cause (all-cause mortality), from cardiovascular disease, and from ischaemic heart disease in the next two decades.

Lead is a naturally occurring heavy metal, but it's also a poisonous substance for humans, and accumulates in teeth and bones. Lead can pass through the blood-brain barrier in children and fetuses and kill brain cells (and cause neurological damage). Lead can enter blood vessels and harm the endothelial cells that line the blood vessels. This process hardens arteries and causes plaque to form in blood vessels, increasing blood pressure, and the risk of heart disease and stroke. Lead can damage the kidneys, which play an important role in regulating blood pressure, and so increase a person’s risk of heart disease and stroke.

The Centers for Disease Control and Prevention (CDC) have stated that there are no safe blood levels of lead for children (zero is best), and the researchers of this study believe the same is true for adults. From Science Daily:

Historical lead exposure may be linked to 256,000 premature deaths from cardiovascular disease in adults in United States each year

New estimates suggest that 256,000 premature deaths from cardiovascular disease -- including 185,000 deaths from ischemic heart disease -- in the USA may be linked to historical lead exposure in middle-aged and older adults (people currently aged 44 years or over), according to an observational study following 14,300 people for almost 20 years, published in The Lancet Public Health journal.  ...continue reading "Even Low Level Lead Exposure Is Linked to Later Health Problems"

Published on Leave a comment on More Negative News About Hormone Disrupting Chemicals

More and more studies are finding negative health effects from hormone disrupting chemicals (which we are exposed to every single day, and subsequently which are in all of us), such as parabens, phthalates, Bisphenol-A (BPA), and chemical substitutes for BPA such as Bisphenol-S (BPS) and BPF. The following are a few recent studies and one article from my files. Also check out the other endocrine disrupting chemical studies I've posted (SEARCH: 'endocrine disruptors', and 'phthalates').

Bottom line: Read labels and try to minimize plastics in personal care products (e.g., lotion) and your food if possible (e.g., choose glass, stainless steel, wax paper, aluminum foil). This is especially important during pregnancy.  Even BPA alternatives (labeled BPA-free) should be viewed as the same as BPA - as endocrine disruptors. In other words, currently there are no good BPA substitutes. Don't microwave food in a plastic dish or container, or covered with plastic wrap. Eat fresh foods rather than packaged, processed foods. From Newsweek:

BPA Is Fine, If You Ignore Most Studies About It

Bisphenol-A (BPA) is either a harmless chemical that’s great for making plastic or one of modern society’s more dangerous problems. Depends whom you ask. BPA is in many types of plastics and the epoxy resins that line most aluminum cans, as well as thermal papers like receipts. It is an endocrine disruptor that mimics estrogen, a hormone especially important in sexual development, and the fact that it’s all over the place worries many people. Newsweek spoke with about 20 scientists, leaders in the field of BPA research, and the majority say it is likely (though not certain) that the chemical plays a role in a litany of health concerns: obesity, diabetes, problems with fertility and reproductive organs, susceptibility to various cancers and cognitive/behavioral deficits like ADHD.  ...continue reading "More Negative News About Hormone Disrupting Chemicals"

Published on Leave a comment on Health Benefits From the Flavanols in Chocolate

Image result for dark chocolate So far all the studies I've seen in the past 2 years about cocoa and chocolate have found various beneficial health effects from regularly eating small amounts of cocoa and chocolate. Now 2 new studies found benefits from the flavanols found in cocoa beans and chocolate. The studies found that consuming cocoa flavanols lowers blood pressure, increases flow-mediated vasodilation,improves blood cholesterol profile, and that regular dietary intake may reduce the risk of cardiovascular disease (CVD). However, note that chocolate and cocoa contain other compounds besides flavanols and these may also be exerting positive effects.

So now the question becomes, which chocolates have high levels of flavanols? Modern processing removes some of the flavanols - in fact, the more it undergoes processing, the more flavanols are lost. But it appears that dark chocolate and cocoa that has not undergone Dutch processing is best. According to a Medscape article on cocoa flavanols: "Traditional processing methods that yield "modern chocolate," especially alkalinization (dutching or Dutch processing, to mellow flavor), strips flavanols from cocoa. The bitterness from cacao mostly comes from flavanols. With the emerging recognition of the beneficial effects of flavanols there has been a shift in commercial production towards chocolate forms with high flavanol content." A recent study by Consumer Lab, which compared flavanol levels across many cocoa and chocolate products, also found that some chocolate brands were contaminated with cadmium (a toxic heavy metal), but that cocoa nibs had significantly lower levels. At any rate, the medical evidence does not support gorging on chocolate, but instead consuming chocolate or cocoa in moderation. From Science Daily:

Cocoa flavanols lower blood pressure and increase blood vessel function in healthy people

Two recently published studies in the journals Age and the British Journal of Nutrition (BJN) demonstrate that consuming cocoa flavanols improves cardiovascular function and lessens the burden on the heart that comes with the aging and stiffening of arteries. The studies also provide novel data to indicate that intake of cocoa flavanols reduces the risk of developing cardiovascular disease (CVD).

As we age, our blood vessels become less flexible and less able to expand to let blood flow and circulate normally, and the risk of hypertension also increases. Arterial stiffness and blood vessel dysfunction are linked with cardiovascular disease -- the number one cause of deaths worldwide....Cocoa flavanols are plant-derived bioactives from the cacao bean. Dietary intake of flavanols has been shown to have a beneficial effect on cardiovascular health but the compounds are often destroyed during normal food processing. Earlier studies have demonstrated that cocoa flavanol intake improves the elasticity of blood vessels and lowers blood pressure....These two studies in Age and BJN are the first to look at the different effects dietary cocoa flavanols can have on the blood vessels of healthy, low-risk individuals with no signs or symptoms of cardiovascular disease.

Cocoa flavanols increase blood vessel flexibility and lower blood pressure - In the study published in Age, two groups of 22 young (<35 years of age) and 20 older (50-80 years of age) healthy men consumed either a flavanol-containing drink, or a flavanol-free control drink, twice a day for two weeks. The researchers then measured the effect of flavanols on hallmarks of cardiovascular aging, such as arterial stiffness (as measured by pulse wave velocity), blood pressure and flow-mediated vasodilation (the extent to which blood vessels dilate in response to nitric oxide). They found that vasodilation was significantly improved in both age groups that consumed flavanols over the course of the study (by 33% in the younger age group and 32% in the older age group over the control intervention). In the older age group, a statistically and clinically significant decrease in systolic blood pressure of 4 mm Hg over control was also seen.

Improving cardiovascular health and lowering the risk of CVD - In the second study, published in BJN, the researchers extended their investigations to a larger group (100) of healthy middle-aged men and women (35-60 years) with low risk of CVD. The participants were randomly and blindly assigned into groups that consumed either a flavanol-containing drink or a flavanol-free control drink, twice a day for four weeks.

"We found that intake of flavanols significantly improves several of the hallmarks of cardiovascular health," says Professor Kelm. In particular, the researchers found that consuming flavanols for four weeks significantly increased flow-mediated vasodilation by 21%. Increased flow-mediated vasodilation is a sign of improved endothelial function and has been shown by some studies to be associated with decreased risk of developing CVD. In addition, taking flavanols decreased blood pressure (systolic by 4.4 mmHg, diastolic by 3.9 mmHg), and improved the blood cholesterol profile by decreasing total cholesterol (by 0.2 mmol/L), decreasing LDL cholesterol (by 0.17 mmol/L), and increasing HDL cholesterol (by 0.1 mmol/L).

The researchers also calculated the Framingham Risk Score -- a widely used model to estimate the 10-year cardiovascular risk of an individual -- and found that flavanol intake reduced the risk of CVD. "Our results indicate that dietary flavanol intake reduces the 10-year risk of being diagnosed with CVD by 22% and the 10-year risk of suffering a heart attack by 31%," says Professor Kelm.

The combined results of these studies demonstrate that flavanols are effective at mitigating age-related changes in blood vessels, and could thereby reduce the risk of CVD in healthy individuals. The application of 10-year Framingham Risk Scores should be interpreted with caution as the duration of the BJN study was weeks not years and the number of participants was around 100, not reaching the scale of the Framingham studies. That being said, Professor Kelm comments that "the reduction seen in risk scores suggests that flavanols may have primary preventive potential for CVD."

Published on Leave a comment on Coffee Appears To Have Lots of Health Benefits

A nice summary article about the benefits and risks of coffee consumption. Summary of effects of drinking coffee: 1) May potentially increase blood pressure, but also may lower the risk for coronary disease, and protect against heart disease. 2) May cut stroke risk by as much as 25%, 3) Linked to  improved glucose metabolism, reduced risk for type 2 diabetes, and promotion of weight loss in overweight patients. 4) May reduce the risk for several cancers. 5) Appears to slow the progression of dementia and Parkinson's disease. 6) A significantly decreased risk of developing depression. 7) Slows progression in alcoholic cirrhosis, hepatitis C, and NAFLD (non-alcoholic fatty liver disease). 8) May be beneficial in dry-eye syndrome, gout, and in preventing MRSA infection. 9) May increase blood pressure, anxiety, insomnia, tremor, withdrawal symptoms, and potential increased risk of glaucoma. From Medscape:

How Healthy Is Coffee? The Latest Evidence

Earlier this year, the Dietary Guidelines Advisory Committee (DGAC) released a report[1] stating that up to five cups of coffee per day, or up to 400 mg of caffeine, is not associated with long-term health risks. Not only that, they highlighted observational evidence that coffee consumption is associated with reduced risk for several diseases, including type 2 diabetes, cardiovascular disease (CVD), and neurodegenerative disorders. The body of data suggesting that moderate coffee—and, in all likelihood, tea—consumption is not only safe but beneficial in a variety of mental and medical conditions is growing fast.

A 2012 study of over 400,000 people, published in the New England Journal of Medicine, reported that coffee consumption is associated with a 10% reduction in all-cause mortality at 13-year follow-up.... It's important to note that much of the evidence on the potential health effects of coffee, caffeine, and other foods and nutrients is associational and doesn't prove causality—observational investigations come with limitations and often rely on error-prone methods such as patient questionnaires. However, the sheer volume of existing observational data linking coffee and/or caffeine with various health benefits—as well as, in many cases, evidence of a dose response—suggests that the most widely consumed stimulant in the world has positive influences on our health. 

Cardiovascular Disease:...However, when caffeine is ingested via coffee, enduring blood pressure elevations are small and cardiovascular risks may be balanced by protective properties. Coffee beans contain antioxidant compounds that reduce oxidation of low-density lipoprotein (LDL) cholesterol, and coffee consumption has been associated with reduced concentrations of inflammatory markers. Moderate coffee intake is associated with a lower risk for coronary heart disease as far out as 10 years, and data suggest that an average of two cups per day protects against heart failure.

Cerebrovascular Disease and Stroke: The vascular benefits of coffee are not lost on the brain. According to a 2011 meta-analysis, consuming between one and six cups per day reportedly cut stroke risk by 17%. A 22%-25% risk reduction was seen in a large sample of Swedish women followed for an average of 10 years.

Diabetes:...Numerous studies have linked regular coffee drinking with improved glucose metabolism, insulin secretion, and a significantly reduced risk for diabetes. Most recently, findings from a long-term study published this year suggest that coffee drinkers are roughly half as likely to develop type 2 diabetes as are nonconsumers, even after accounting for smoking, high blood pressure, and family history of diabetes.

Cancer: ...Evidence suggests that moderate to heavy coffee consumption can reduce the risk for numerous cancers, including endometrial (> 4 cups/day), prostate (6 cups/day), head and neck (4 cups/day), basal cell carcinoma (> 3 cups/day), melanoma,and breast cancer (> 5 cups/day). The benefits are thought to be at least partially due to coffee's antioxidant and antimutagenic properties.

Neurodegeneration: Beyond the short-term mental boost it provides, coffee also appears to benefit longer-term cognitive well-being. A 2012 study reported that patients with mild cognitive impairment and plasma caffeine levels of > 1200 ng/mL—courtesy of approximately three to five cups of coffee per day—avoided progression to dementia over the following 2-4 years. On a related note, a study from last year reported that caffeine consumption appears to enhance memory consolidation....Caffeinated coffee has long been thought to be neuroprotective in Parkinson disease (PD)....—as well as in multiple sclerosis. 

Depression: A 2011 study suggests that a boost in coffee consumption might also benefit our mental health: Women who drank two to three cups of coffee per day had a 15% decreased risk for depression compared with those who drank less than one cup per week. A 20% decreased risk was seen in those who drank four cups or more per day. Newer work also suggests that regular coffee drinking may be protective against depression.

Liver Disease: The liver might help break down coffee, but coffee might protect the liver (in some cases). Evidence suggests that coffee consumption slows disease progression in patients with alcoholic cirrhosis and hepatitis C, and reduces the risk of developing hepatocellular carcinoma. A 2012 study reported that coffee intake is associated with a lower risk for nonalcoholic fatty liver disease (NAFLD), while work published in 2014 found that coffee protects against liver fibrosis in those with already established NAFLD.

And That's Not All…: An assortment of other research suggests that coffee intake might also relieve dry-eye syndrome by increasing tear production, reduce the risk for gout, and potentially fight infection. Coffee and hot tea consumption were found to be protective against one of the medical community's most concerning bugs, methicillin-resistant Staphylococcus aureus (MRSA). While it remains unclear whether the beverages have systemic antimicrobial activity, study participants who reported any consumption of either were approximately half as likely to have MRSA in their nasal passages.

And Finally, the Risks: As is often the case, with benefits come risks, and coffee consumption certainly has negative medical and psychiatric effects to consider. Besides the aforementioned potential increase in blood pressure, coffee can incite or worsen anxiety, insomnia, and tremor and potentially elevate glaucoma risk. Also, given the potential severity of symptoms, caffeine withdrawal syndrome is included as a diagnosis in the DSM-5.

Published on

I bet eating fresh blueberries daily instead of blueberry powder would not only be more delicious, but also have even more health benefits. From Science Daily:

Blueberries may help reduce blood pressure and arterial stiffness

Just one cup of blueberries per day could be the key to reducing blood pressure and arterial stiffness, both of which are associated with cardiovascular disease. .... Johnson said she is interested in looking at how functional foods -- foods that have a positive impact on health beyond basic nutrition -- can prevent and reverse negative health outcomes, particularly for postmenopausal women.

Over an eight-week period, 48 postmenopausal women with pre- and stage-1 hypertension were randomly assigned to receive either 22 grams of freeze-dried blueberry powder -- the equivalent to one cup of fresh blueberries -- or 22 grams of a placebo powder. Participants, meanwhile, continued their normal diet and exercise routines.

At the end of the eight weeks, participants receiving the blueberry powder on average had a 7 mmHg (5.1 percent) decrease in systolic blood pressure, which is the top number in the blood pressure reading that measures the pressure in the arteries when the heart beats. They also saw a 5 mmHg (6.3 percent) reduction in diastolic blood pressure, or the bottom number measuring the pressure in the arteries between heartbeats.

Additionally, participants in the blueberry-treated group had an average reduction of 97 cm/second (6.5 percent) in arterial stiffness.They also found that nitric oxide, a blood biomarker known to be involved in the widening of blood vessels, increased by 68.5 percent. That is important, Johnson said, because arterial stiffness and the narrowing of blood vessels are both a part of hypertension. This rise in nitric oxide helps explain the reductions in blood pressure.