Chemicals and Cancer: What You Can Do

Chemicals and Cancer: What You Can Do

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page
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By Suzanne Dixon, MPH, MS, RD

Don’t forget about the most important things you can do to lower cancer risk

 In a comprehensive, 240-page report, the President’s Cancer Panel has called attention to issues around environmental chemicals and cancer risk. Some groups have pointed out that many known lifestyle changes have been shown to help offset cancer risks, making the emphasis on external factors unnecessary. But others argue that environmental risks are not well understood by the public and deserve both consideration and further study. Supported with solid science noted in over 450 references, some scientists feel the report is an important step in understanding environmental causes of cancer, which may help people to better avoid them.

Food for thought

With many studies conflicting or difficult to perform on humans with meaningful results, advocacy groups on both sides are hashing out how harmful certain substances might be. While not definitive on those points, the new report does raise several findings worth noting:

• Only a few hundred of the more than 80,000 chemicals in use in the US have been tested for safety, and many known and suspected carcinogens remain unregulated.
• Chemicals typically are studied for safety one at a time, overlooking damage to health from exposure to multiple chemicals at once.
• Existing regulatory frameworks assume that chemicals are safe unless strong evidence emerges to show that they are not. The Panel advises caution in such situations, rather than approving chemicals of unknown effect.
• Exposure during pregnancy and childhood is particularly damaging to health. Over 300 chemicals can be found in the umbilical cord blood of newborn babies, pointing to the need to reduce exposures in these populations.

Enjoy clean living for extra protection

So, what’s a health-conscious person to do? While it’s safe to say that we all interact with chemicals that may increase cancer risk, you can lower your personal risk by taking care to control your exposure, especially at home. Though the final word is not in on all of the steps described below, the report makes some recommendations that make sense in the meantime:
Healthy food habits:

• Choose foods, house and garden products, play spaces, toys, medicines, and medical tests that minimize children’s exposure to potentially toxic substances.
• Choose filtered tap water over bottled water for drinking. Store drinking water in stainless steel or bisphenol-A (BPA)-free containers.
• Choose foods grown without artificial fertilizers, pesticides, and growth hormones whenever possible.
• Microwave foods only in ceramic or glass, not plastic.
• Women who are pregnant or planning a pregnancy should avoid exposure to endocrine-disrupting chemicals (such as certain pesticides and some plastic food and beverage containers) and known or suspected carcinogens.

Healthy household and lifestyle habits:

• Properly dispose of medications, household chemicals, paints, and other materials according to the recommendations of your local waste management service.
• Avoid exposure to secondhand tobacco smoke in the home, auto, and public places.
• Consult information sources such as the Household Products Database to make informed decisions about products you buy and use.
• Use recommended protective wear when using household and garden chemicals.
• If work or house projects expose you to chemicals, remove shoes before entering the home and launder work clothes separately to minimize total household exposure.
• Check radon levels in your home and address as necessary.
• Work with your health care provider to keep accurate records of medical tests that may expose you to harmful substances such as radiation or chemicals. This will allow you to make informed decisions about whether the benefits of a particular medical test are worth the risk of exposure to environmental carcinogens.
• Try to wear a headset when using a cell phone, text instead of calling, and keep calls brief.
• Avoid excessive ultraviolet light exposure by using sunscreen and proper sun-protective clothing. Never use tanning beds.

If you have concerns about specific toxins, the report also reminds us that we are free to support policymakers and companies who care about these issues, and you can let manufacturers and trade organizations know what is important to you. But in the meantime, don’t forget about the most important things you can do to lower cancer risk: maintain a healthy body weight, exercise regularly, get regular cancer screenings, limit processed foods, and eat a healthy diet with plenty of vegetables, fruit, whole grains, and beans every day.
(President’s Cancer Panel 2008-2009 Annual Report. Reducing Environmental Cancer Risk. What We Can Do Now. Available at pcp.cancer.gov. Accessed May 24, 2010.)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Can Chocolate Keep Heart Disease in Check?

Can Chocolate Keep Heart Disease in Check?

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page  www.BTHWellnessCenter.com

By Suzanne Dixon, MPH, MS, RD

Flavonoid-enriched chocolate improved long-term heart disease risk

Type 2 diabetes can increase the risk of developing heart disease, but fortunately, a healthy lifestyle can help ensure a healthy ticker. Along with being physically active, using diabetes medications as needed to keep blood sugar under control, and maintaining a healthy body weight, eating chocolate—particularly if it’s enriched with flavonoids—may be another way to stay heart smart.

Chocolate-covered heart health

To study the effects of flavonoids—nutrients found in a variety of foods such as tea, herbs and spices, onions, wine, dark chocolate, and berries—on heart-disease risk in women with diabetes, researchers randomly assigned 118 postmenopausal women to eat 1 ounce of flavonoid-enriched chocolate or 1 ounce of regular chocolate daily for one year. The women were 51 to 74 years old at the start of the study, were instructed to eat equal portions of chocolate with lunch and dinner each day, and were taking medications, such as insulin or cholesterol-lowering drugs, as needed, to manage long-term heart disease risk.
Compared with the women eating regular chocolate, several health markers were favorably changed in the women eating the flavonoid-enriched chocolate, including reductions in:

• insulin levels and insulin resistance,
• total cholesterol,
• LDL (“bad”) cholesterol,
• the ratio of LDL to HDL (“good”) cholesterol, and
• ten-year-total coronary heart disease risk per the UK Prospective Diabetes Study algorithm measurement.

The flavonoid supplemented group also showed improved insulin sensitivity. There were no differences in blood pressure, an indicator of long-term glucose control (hemoglobin A1c), or glucose levels between the two groups.

Get your flavonoid fix

This study found that flavonoid-enriched chocolate improved long-term heart disease risk in postmenopausal women with type 2 diabetes. The flavonoid-enriched chocolate was made especially for this study, so it is not available on store shelves at this time. However, our tips can help you get your flavonoid fix, with or without chocolate.

• The enriched chocolate provided 90 mg of a type of flavonoids called epicatechin. The best sources of epicatechin include dark chocolate—the darker the better, so go for 70% or higher cocoa content—green and black tea, red wine, lentils, black-eyed peas, purple and red berries, and apples—especially the skins.
• The flavonoid-enriched chocolate also provided 100 mg of isoflavones. The best sources of this flavonoid include soy foods, such as edamame, tofu, tempeh, and soymilk.
• Dark chocolate has long had a reputation for being heart healthy, but be sure you account for the extra calories if you are adding dark chocolate into your existing diet. The study participants ate about an ounce of chocolate per day. An ounce of 70% dark chocolate provides about 160 calories. If you don’t offset those extra calories by eating a little less of something else, that could add up to nearly 17 extra pounds of body weight a year!

(Diabetes Care 2012;35:226–32)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

The Right Calcium Balance Important for Total Health

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page

 www.BTHWellnessCenter.com

By Suzanne Dixon, MPH, MS, RD

New research suggests that diet is the best calcium source for all-around health

Over the years, health experts have raised concerns that many people don’t get enough dietary calcium—calcium from food—for good bone health. For many people, supplements have become the go-to solution to fill potential calcium gaps. New research suggests that diet is the best source for all-around health, as a connection between high doses of calcium from supplements and heart attack risk has been observed. For the best protection, the Goldilocks approach—not too little, not too much—appears to be the smartest calcium plan.

Evaluating calcium’s complexities

Researchers interested in the relationship between calcium and heart attacks and stroke risk collected information on diet, supplement use, and other health habits from 23,980 German men and women. The participants were 35 to 65 years old at the start of the study, and none had a history of heart disease or stroke.
The study authors followed the group for approximately 11 years, and accounted for other factors that can affect heart disease and stroke risk, such as age, gender, exercise habits, body weight, diabetes, and smoking and alcohol use, finding that:

• Adequate dietary calcium is heart healthy: People who averaged 820 mg of dietary calcium per day were 31% less likely to suffer a heart attack compared with those averaging less than 513 mg. (When men and women were analyzed separately, there was no observed heart attack risk reduction in men, and the reduced risk of heart attack was stronger for women.) People who averaged 466 mg of calcium per day from dairy were 32% less likely to suffer a heart attack compared with those averaging less than 188 mg of dairy calcium daily.
• More does not equal better: Dietary calcium intakes above an average of 1,130 mg per day did not reduce heart attack risk compared with an average of 513 mg per day.
• Supplements may not be the best source: Calcium supplement users were 1.86 times more likely to suffer a heart attack compared with non-supplement users, and people who took only calcium supplements were 2.39 times more likely to suffer a heart attack compared with people who did not use supplements of any type.

Food for thought

This study is observational and cannot prove cause and effect. Still, the findings agree with two other large studies, suggesting something about calcium supplements may be problematic for the cardiovascular system.
Calcium supplements may increase risk in part because they result in large, short-term increases in blood calcium levels, which may harm the heart and blood vessels. This is very different than getting calcium from food, which delivers smaller amounts of calcium throughout the day. Additionally, large calcium doses may lower tissue levels—though blood levels may remain the same—of nutrients that are believed to be important for heart health, such as magnesium. "Many studies have shown that magnesium is beneficial for the heart. If taking large amounts of supplemental calcium has an adverse effect on heart function, that effect might be preventable by taking magnesium along with calcium," says Alan Gaby, MD, Chief Science Editor of Aisle7.

Slow and steady = smart steps to healthy nutrition

Keep these simple tips in mind to help you find the right calcium balance for good health.

• Eat food first. Try to get your calcium from food. Good sources include low-fat dairy, green leafy vegetables, canned fish (sardines or salmon) with the bones, and fortified foods such as calcium-fortified orange juice and cereals, which deliver smaller amounts of calcium per serving than supplements.
• Ask the doc. You may not need supplements. Consult a doctor or a dietitian to determine if you get enough calcium from food.
• Divide doses. If you don’t get enough calcium from food, take calcium in divided doses. For example, a supplement that provides 300 to 400 mg calcium per pill can be taken with breakfast, lunch, and dinner, rather than in one large dose of 900 to 1,200 mg.
• Supplement with savvy. Only supplement what you need, to keep total calcium intake from food and supplements combined around 800 to 1,200 mg per day.
• Master magnesium. Magnesium appears to play an important role in heart health, and levels of this nutrient may be reduced by eating too much calcium. Maintain a balance between these important nutrients by noshing on magnesium-rich foods such as spinach, pumpkin seeds, beans, Brazil nuts, low-sodium tomato products, dark chocolate (65% or greater cocoa content), and whole grains—especially buck wheat, bulgur wheat, and oat bran.

(Heart 2012;98:920–5)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Probiotics Prevent Antibiotic Side Effect

Probiotics Prevent Antibiotic Side Effect

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page

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By Maureen Williams, ND

People taking a probiotic supplement were 42% less likely to develop antibiotic-associated diarrhea

According to a new review published in the Journal of the American Medical Association, probiotic supplements containing strains of gut-friendly bacteria can help to prevent and treat an especially common side effect of antibiotic use: diarrhea.

Minimizing the damage

Antibiotics can help you clear an infection, but they sometimes wreak havoc by killing beneficial intestinal bacteria in the process. Probiotic supplements aim to minimize the damage by providing friendly bacteria or yeasts to replace what is lost during antibiotic treatment and to prevent colonization by harmful microbes.
The new review and meta-analysis included data from 82 studies in which people receiving courses of antibiotics for a wide range of infections were also treated with probiotics. Most of the studies used lactobacillus species, alone or in combination with other bacteria, but several used a beneficial yeast called Saccharomyces boulardii.

Probiotics make antibiotics more tolerable

When the researchers analyzed the combined data, they found the following:

• People taking a probiotic supplement were 42% less likely to develop antibiotic-associated diarrhea compared to people using no supplement or placebo.
• The various strains of bacteria and yeasts used in the probiotics were all similarly effective.
• Probiotics were equally helpful in children and adults.
• People benefited similarly from probiotics regardless of the nature of the original infection for which antibiotics were given.

“Our review found sufficient evidence to conclude that adjunct probiotic administration is associated with a reduced risk of antibiotic-associated diarrhea,” the study’s authors said.

Probiotics for good health

In addition to preventing antibiotic-associated diarrhea, probiotics can be helpful for a range of other conditions. Here are some other reasons to take probiotic supplements:

• Yeast infections. Probiotics are useful for preventing and treating yeast infections such as yeast vaginitis, thrush, and intestinal candidiasis.
• Irritable bowel syndrome (IBS). Probiotic supplements can reduce IBS symptoms like bloating, abdominal discomfort, and bowel irregularity.
• Inflammatory bowel disease. Both Crohn’s disease and ulcerative colitis cause changes in the intestinal wall that make it hard for healthy bacteria to thrive. Many people with these conditions benefit from supplementing with probiotics.
• Colds and flu. Supplementing with probiotics strengthens immune function and prevents all kinds of infections, even colds and flu.

(JAMA 2012;307:1959–69)

Maureen Williams, ND, completed her doctorate in naturopathic medicine at Bastyr University in Seattle and has been in private practice since 1995. With an abiding commitment to access to care, she has worked in free clinics in the US and Canada, and in rural clinics in Guatemala and Honduras where she has studied traditional herbal medicine. She currently lives and practices in Victoria, BC, and lectures and writes extensively for both professional and community audiences on topics including family nutrition, menopause, anxiety and depression, heart disease, cancer, and easing stress. Dr. Williams is a regular contributor to Healthnotes Newswire.

Prevent Bone Loss with Vitamin K

Prevent Bone Loss with Vitamin K

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page

www.BTHWellnessCenter.com 

By Maureen Williams, ND

Green leafy vegetables are a major source of vitamin K1

Throughout life, bone is constantly changing, breaking down and being replaced. Bone building slows with age, tipping the balance in favor of bone breakdown and resulting in bone loss that can progress to osteoporosis. A new study found that taking vitamin K–fortified dairy foods prevented bone loss in postmenopausal women.

Using food as a vitamin K supplement

The study, published in Calcified Tissue International, included 173 healthy postmenopausal women without osteoporosis. They were divided into four groups: the control group ate their usual diet and received no supplements; the other three groups received diet and exercise counseling, and were given milk and yogurt products fortified to provide 800 mg of calcium and 10 mcg (400 IU) of vitamin D3 per day for one year. In addition, 100 mcg of vitamin K1 (phylloquinone) was added to the dairy products of one group and 100 mcg of vitamin K2 (menaquinone-7) was added to the dairy products of another group. Bone density and blood and urine markers of bone turnover (breakdown and repair) were measured at the beginning and end of the study.

Vitamin K key to protecting bone

Several significant differences between the groups were identified at the end of the study:

• All three groups of women eating fortified dairy foods gained bone mineral density during the study, but in the control group, bone mineral density decreased.
• Only the women receiving vitamin K1 or K2 had an increase in bone density in the lower spine.
• Both of the vitamin K groups also had lower levels of blood and urine markers for bone turnover at the end of the study than women in the control and calcium-plus-D groups.

“The present study revealed more favorable changes in bone metabolism and bone mass indices for the two vitamin K supplemented groups,” the study’s authors said.

K1 and K2: two sides of one vitamin

Scientists used to think vitamin K was only important because of its role in blood clotting. Now vitamin K is attributed with heart-protective and bone-preserving actions. The form of vitamin K known as phylloquinone, or K1, is the most abundant form in plants and is believed to play the biggest role in blood clotting; K2 refers to a group of related types of vitamin K known as menaquinones that are thought to be more involved in the other effects of vitamin K.

Getting more K from food

This study showed that a comprehensive osteoporosis-prevention program is more effective if it includes vitamin K. Here are some ways to increase your intake:

• Eat your greens. Green leafy vegetables are a major source of vitamin K1, and adding a drizzle of oil makes this fat-soluble vitamin more absorbable.
• Enjoy an egg. A type of vitamin K2 known as menaquinone-4 is made from K1 by certain tissues in the body. In addition, eggs and hard cheeses are good food sources of K2.
• Get to know natto. Healthy bacteria in the intestines produce some of the type of vitamin K2 used in this study, menaquinone-7. Natto, a traditional Japanese fermented soy food, is rich in this form of K2, as are other fermented foods like sauerkraut, yogurt, and kefir.

(Calcif Tissue Int 2012;90:251–62)

Maureen Williams, ND, completed her doctorate in naturopathic medicine at Bastyr University in Seattle and has been in private practice since 1995. With an abiding commitment to access to care, she has worked in free clinics in the US and Canada, and in rural clinics in Guatemala and Honduras where she has studied traditional herbal medicine. She currently lives and practices in Victoria, BC, and lectures and writes extensively for both professional and community audiences on topics including family nutrition, menopause, anxiety and depression, heart disease, cancer, and easing stress. Dr. Williams is a regular contributor to Healthnotes Newswire.

Junk Food Is Bad for Your Mood

Junk Food Is Bad for Your Mood

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page www.BTHWellnessCenter.com

By Kimberly Beauchamp, ND

People who ate the most fast food were 36% more likely to develop depression than those who ate the least

Eating fast food and processed pastries could increase the risk of depression, according to a study in Public Health Nutrition.

More than just sad

Everyone goes through ups and downs. But being sad is very different than being depressed. Whereas sadness can lift when your situation changes, depression comes with a host of symptoms that may stick around for months or even years, long after the event that may have triggered it.
Depression symptoms can vary widely, and it’s sometimes hard for a depressed person to distinguish between everyday feelings and a clinical condition. People with depression may be more tired than usual, have decreased libido, an increased or decreased appetite, difficulty concentrating, and a loss in interest in activities that used to be pleasurable.

What can diet do?

Omega-3 fatty acids found in cold water fish can help ease depression in some people, and getting enough B vitamins can help correct deficiencies that may contribute to depression. But not as much is known about the role of certain types of food, especially less nutritious foods, on mood and well-being.
A Spanish study including 8,964 people looked at the connection between eating junk food and the chances of developing depression. The people reported on how often they ate fast foods—including hamburgers, pizza, and sausages—and processed pastries including muffins, doughnuts, and croissants.
Over the course of six years, researchers noted how many people developed depression. Here’s what they found:

• People who ate the most fast food were 36% more likely to develop depression than those who ate the least.
• Eating more processed pastries increased the risk of depression by 38%.

This information joins a growing body of evidence tying inflammation in the body to depression risk. Processed foods may also increase cardiovascular disease risk and markers of inflammation in the body. The authors suggested that inflammation might be partially responsible for the increase in depression risk seen in the study.
“Public health nutrition policies should take into account the detrimental effects of these kinds of products not only on cardiovascular disease and its related risk factors but also on mental health,” commented lead study author, Almudena Sanchez-Villegas.

Eat to beat depression

In addition to bypassing junk food, these healthy eating habits may help you sidestep depression:

• Get enough protein. The amino acids in protein-rich foods are the building blocks for many “happy” chemicals in the brain. Focus on fish, lean meats, eggs, and legumes.
• Control inflammation. Eating plenty of fresh vegetables, fruits, and whole grains helps keep inflammation at bay and decreases your risk of depression.
• Eat healthy fats. Salmon, avocado, olive oil, and nuts are all loaded with good-for-you fats. Avoid synthetic trans fats found in many processed foods.
• Get your Bs: Folic acid, vitamin B6, and vitamin B12 all play a role in maintaining a healthy mood. Black-eyed peas, broccoli, shellfish, tuna, lamb, lean beef, and yogurt are all rich sources of B vitamins.

(Public Health Nutr 2012;doi:10.1017/S1368980011001856)

Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire.

Dietary Variety May Keep Type 2 Diabetes at Bay

Dietary Variety May Keep Type 2 Diabetes at Bay

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page www.BTHWellnessCenter.com 

By Suzanne Dixon, MPH, MS, RD

Both amounts and types of vegetables and fruit are important for health

Eating plenty of vegetables and fruit—at least five servings daily—is an important part of staying healthy. If your concern is type 2 diabetes, you also may want to think about changing up your usual apples and carrots for more variety.

Dial up variety, diminish risk 

Researchers collected information on diet and health habits from 3,704 adult men and women, 653 of whom had type 2 diabetes. By comparing quantity and variety of vegetables and fruit eaten by participants with and without diabetes, the study authors determined how these eating habits were linked to the odds of having the disease.
After adjusting for other health-related factors, such as body mass index, family history of diabetes, and smoking, the researchers found:

• 5.7 servings of fruit and vegetables per day resulted in 21% lower likelihood of having diabetes compared with people who averaged 2.1 daily servings,
• 2.6 daily vegetable servings was associated with 24% lower likelihood of having diabetes compared with people who ate an average of 1.1 servings,
• 11.4 different types of vegetables each week led to a 23% lower likelihood of having diabetes compared with people who averaged 5.5 weekly vegetable types,
• 6.9 different types of fruit each week resulted in 30% lower likelihood of having diabetes compared with people who averaged 2.0 weekly fruit types, and
• 16.3 different types of vegetables and fruit each week led to a 39% lower likelihood of having diabetes compared with people who averaged 8 weekly vegetable and fruit types.

Add volume and variety

This type of study—called a case-cohort study—cannot prove cause and effect. It only suggests an association between eating behaviors and odds of having type 2 diabetes. Still, it makes sense that both amounts and types of vegetables and fruit are important for health, and your best bets for minimizing your odds of diseases such as type 2 diabetes seem to be eating more vegetables and fruit overall with a focus on the vegetables in particular, and mixing it up with as many different types of these foods as you can.
Our tips can help you find the plant-based path to your best health:

• Get cold. In most cases, frozen vegetables and fruit are as nutritious as fresh. Try adding frozen blueberries, blackberries, strawberries, and cranberries to morning oatmeal or cereal. Use chopped, mixed vegetables, or add a bag of mixed, frozen vegetables to soups, casseroles, or stir fries for dinner if you’re in a time crunch.
• Snack smart. Instead of your usual apple or banana, mix it up by snacking on a handful of almonds or walnuts mixed with different dried fruits. Rotate between cranberries, currants, raisins, apricots, figs, dates, and dried apples or mangoes.
• Vary the veggies. Add different, colorful vegetables into stir fries. Try colorful bell peppers, red and white cabbage, cauliflower, broccoli, zucchini, carrots, and bok choy.
• Dip deliciously. Snack on raw vegetables with hummus or yogurt dip. Try bell peppers, celery, radishes, cucumbers, carrots, jicama, endive, zucchini, broccoli, cauliflower, and sugar snap peas.

(Diabetes Care; published online before print April 3, 2012; doi: 10.2337/dc11-2388)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Vitamin D May Help Fight Serious Infection

Vitamin D May Help Fight Serious Infection

Posted on 2012-05-16 09:14:06

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page www.BTHWellnessCenter.com 

By Jane Hart, MD

Vitamin D is important in the prevention of chronic diseases

The evidence continues to build for the case of vitamin D and the importance of getting enough of the sunshine vitamin for overall health and disease prevention. Now a study in the Quarterly Journal of Medicine suggests that higher vitamin D levels may prolong survival in people with serious infections.

Higher vitamin D levels prolong life in seriously ill

In this study, 130 critically ill people were assessed for vitamin D levels and time until death. The majority of the participants were admitted to the intensive care unit or hospital with serious infections. Vitamin D levels were measured at the time of admission using a commonly used test (serum 25-hydroxyvitamin D [25(OH)D]).
The average vitamin D level among the participants was very low (14 ng/ml), indicating a vitamin D deficiency. Of the 44% of the participants who died within 60 days of hospitalization, those with low vitamin D levels (below 20 ng/ml) died an average of 9 days sooner than those with higher vitamin D levels (above 20 ng/ml) .
Prior studies suggest that vitamin D insufficiency may be a risk factor for sepsis (serious widespread infection), and the authors of this study make the case that vitamin D supplementation may possibly help prevent and/or treat people with serious infection. They comment, “Our results provide important background information to perform larger scale, intervention-based trials of adjunctive [supplemental] vitamin D therapy in a variety of clinical settings, including further studies in the management of human sepsis syndrome and other critical illnesses.”

Many health benefits linked to higher D levels

Vitamin D helps every system in our body work properly including our immune and cardiovascular systems and is also important for sugar (glucose) metabolism and bone health. It’s no wonder then that increasing research reveals the importance of getting your D:

• Prolongs life. In addition to this study, prior studies have shown that a healthy vitamin D level may prolong a person’s life. In fact, a recent study showed that people who supplemented with vitamin D had a 50% lower risk of dying from all causes and/or cardiovascular disease.
• Protects against chronic disease. Many studies have shown that vitamin D is important in the prevention of chronic diseases such as cardiovascular disease, diabetes, and cancer. For instance, studies have shown that people with higher vitamin D levels may have a lower risk of various types of cancer, including colorectal cancer.

How much vitamin D is enough?

Too little D or too much vitamin D is not good for your health. Although experts do not agree on exactly how much vitamin D a person needs to prevent disease and maintain health, the recommended daily allowance for most adults was recently increased to 600 IU per day and 800 IU per day for adults over age 70. Other people may need more and some need less. Talk with a knowledgeable doctor about the amount that is right for you and the risks and benefits of supplementation.
(Q J Med 2012;doi:10.1093/qjmed/hcs014)

Jane Hart, MD, board-certified in internal medicine, serves in a variety of professional roles including consultant, journalist, and educator. Dr. Hart, a Clinical Instructor at Case Medical School in Cleveland, Ohio, writes extensively about health and wellness and a variety of other topics for nationally recognized organizations, websites, and print publications. Sought out for her expertise in the areas of integrative and preventive medicine, she is frequently quoted by national and local media. Dr. Hart is a professional lecturer for healthcare professionals, consumers, and youth and is a regular corporate speaker.

Grape Juice Preserves Brain Power

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page www.BTHWellnessCenter.com

By Maureen Williams, ND

Concord grape juice has benefit for neurocognitive function in older adults with mild memory decline

Trading in the morning cup of coffee for a glass of Concord grape juice just might protect the aging brain, says a study published in the Journal of Agricultural and Food Chemistry. The study found that seniors with mild age-related memory decline made fewer memory errors of a certain type, and had more activity in memory-related parts of the brain, after drinking grape juice regularly for four months.

Giving seniors purple grape juice

The study included 21 people, age 68 and older, diagnosed with mild age-related memory decline and not meeting the criteria for dementia. They were randomly assigned to receive either 100% Concord grape juice or a placebo drink every day for 16 weeks. The total amount of juice consumed per day (444 to 621 ml, or 14 to 21 ounces) was determined by each person’s body weight.
Concord grapes are deep blue to purple due to their high content of pigments known as polyphenols. Polyphenols are anti-inflammatory and antioxidant, which may account for some of their previously demonstrated health benefits.
The participants underwent memory and mood testing at the beginning and end of the trial. In addition, brain imaging was performed during testing to see if there were differences in activation levels of regions of the brain thought to be involved in memory.

Fewer errors in juice drinkers

The two groups performed similarly on memory tests at both ends of the study; however, there were two important differences between the groups:
The grape juice drinkers made fewer intrusion errors on memory tests at the end of the trial. Intrusion errors occur when information that is related to the theme of a memory, but is not actually part of the event being remembered, become associated with the memory. For example, during memory tests, subjects may be given lists of words and told to remember just one list; when asked to recall that list, remembering a word from a different list would be an intrusion error. A high number of intrusion errors on a memory test would indicate that a person has difficulty distinguishing actual memories from irrelevant thoughts. This is a common characteristic of the early stages of memory loss.
Drinking grape juice was associated with a higher degree of activation in parts of the right brain hemisphere where researchers believe memory retrieval occurs.
“On balance, the findings provide further indications that polyphenol-rich Concord grape juice supplementation has benefit for neurocognitive function in older adults with mild memory decline,” the study authors said.

Grapes are great food

Preventing memory loss might be one of a number of good reasons to eat Concord grapes and enjoy grape products like juice and wine. Here are some others:

• Better blood sugar control. Polyphenols from grapes have beneficial effects on metabolism and might improve blood sugar control.
• Lower blood pressure. Some researchers have found that drinking Concord grape juice can reduce blood pressure in people with hypertension.
• Nerve cell protection. The antioxidant effects of grape polyphenols have been found to protect nerve cells from damage.
• Higher immunity. Drinking Concord grape juice was found to increase immune cell activity in healthy people.

(J Agric Food Chem 2012;dx.doi.org/10.1021/jf300277g)

Maureen Williams, ND, completed her doctorate in naturopathic medicine at Bastyr University in Seattle and has been in private practice since 1995. With an abiding commitment to access to care, she has worked in free clinics in the US and Canada, and in rural clinics in Guatemala and Honduras where she has studied traditional herbal medicine. She currently lives and practices in Victoria, BC, and lectures and writes extensively for both professional and community audiences on topics including family nutrition, menopause, anxiety and depression, heart disease, cancer, and easing stress. Dr. Williams is a regular contributor to Healthnotes Newswire.

Concerned About Type 2 Diabetes? Eat Breakfast

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 Google Places Page

By Suzanne Dixon, MPH, MS, RD

Skipping breakfast seems to increase type 2 diabetes risk, regardless of how many times a person eats each day

Having a family history of diabetes, being overweight or obese, and lack of physical activity all figure into type 2 diabetes risk. Now we can add eating patterns—how many times per day a person eats, snacking habits, and eating breakfast—as something to address to lower our own diabetes risk.

Break the fast, diminish diabetes

To study connections between eating patterns and type 2 diabetes, researchers collected information on diet and health habits from 29,206 men. The group, with an average age of 58 years, was followed for 16 years to determine who developed diabetes. After adjusting for other things that can affect risk—body mass index, other dietary habits, smoking, and exercise—the researchers found that:

• men who regularly skipped breakfast were 21% more likely to develop type 2 diabetes compared with men who ate breakfast,
• men who ate one to two times per day had 25% higher risk of developing diabetes compared with men who ate three times daily, however,
• men who skipped breakfast and ate one to three times daily had a higher type 2 diabetes risk than men who ate breakfast and ate one to three times per day, and
• additional daily snacking beyond three main meals was associated with higher diabetes risk, but only in overweight and obese men.

Breakfast and beyond

Skipping breakfast seems to increase type 2 diabetes risk, regardless of how many times a person eats each day. As well, skipping breakfast may set us up for eating just once or twice daily, another habit that may contribute to higher diabetes risk. Lots of snacking may be a problem too, but only if you’re carrying excess weight. Note that this study is observational, meaning it cannot prove cause and effect. Still, it appears that breakfast has an important role to play in keeping us healthy.

Make eating easy

Try our breakfast tips to find the path to your best health:

• Make it snappy. Many folks feel there’s no time for breakfast, but a little preparation goes a long way. Keep a few peeled, hardboiled eggs on hand. Prep them the night before, while you’re making dinner, and then grab a couple fast as you’re running out the door on the way to work or school.
• Be a smooth operator. In the evening, place a banana, a few frozen berries, and a scoop of vanilla or plain protein powder in your blender container; store in the fridge. In the morning, add milk, soymilk, or another liquid and blend. Pour into your to-go container, and leave the water-filled blender container in the sink. Clean up later is a breeze, because it’s been soaking all day.
• Go Greek. Greek yogurt makes a quick and convenient morning meal. It’s loaded with protein and takes no preparation time. Pair it with an apple or banana for extra oomph.
• Choose wisely. Anything is likely better than nothing when it comes to breakfast, but do your best to make smart choices. Try a handful of nuts and a piece of fruit rather than a donut.

(Am J Clin Nutr 2012;95:1182–9)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

Chocolate Eaters Weigh Less

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP 
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By Maureen Williams, ND

Chocolate is inherently rich in magnesium, potassium, beta-carotene, vitamin E, niacin, and folic acid

In a letter published in the Archives of Internal Medicine, researchers have announced an association that is sure to please chocolate lovers: a preliminary study has found that people who ate chocolate frequently had a lower BMI (body-mass index) than people who ate chocolate infrequently or not at all.
They collected data about diet, physical activity, and mood from 1,018 healthy adults. They also calculated BMI for each participant using their height and weight. BMI is a measure of weight relative to height and is commonly used to diagnose underweight, overweight, and obesity.

Frequent chocolate eaters are thinner

The researchers made the following observations:

• BMI was lower in people who ate chocolate more frequently. This means they weighed less relative to their height.
• The relationship between chocolate eating frequency and BMI was found to be independent of physical activity, saturated fat and calorie consumption, and mood scores.
• The amount of chocolate eaten was not linked to higher or lower BMI; only the frequency of chocolate eating was related to BMI.
• Surprisingly, people who ate chocolate frequently consumed more calories and saturated fat than people who ate chocolate infrequently, suggesting that these dietary factors may not determine BMI or weight, as generally thought.

The researchers said their findings agree with previous findings, “suggesting that diet composition, as well as calorie number, may influence BMI.” They note that chocolate has demonstrated other positive effects such as improving insulin sensitivity, lowering blood pressure, and reducing cholesterol levels, all of which suggests that chocolate may protect against cardiovascular disease.

What everyone should know about chocolate

These current findings about chocolate and weight are preliminary, since they have been published as a letter and have not yet been reviewed by other researchers. Nonetheless, dieters trying to lose weight may feel encouraged that indulging modestly in dark chocolate may still be reasonable. Here are some other things to remember about chocolate:

• Chocolate has antioxidants. Chocolate’s polyphenols—anti-inflammatory and antioxidant plant compounds—are similar to those found in red wine and green tea.
• Chocolate is nutritious. Added sugar and fat aside, chocolate is inherently rich in magnesium, potassium, beta-carotene, vitamin E, niacin, and folic acid.
• Chocolate should be dark. Although the quality of the chocolate was not mentioned in the current study, it is the darker chocolate that has previously demonstrated heart-healthy effects.
• Until more is known, chocolate should be eaten in moderation. Despite these intriguing findings that associates chocolate with healthier BMI, chocolate contains high amounts of calories and fat, which conventional wisdom tells us lead to added pounds. Further research is needed to understand the relationship between chocolate, weight, and optimal health.

(Arch Intern Med 2012;172:517–8)

Maureen Williams, ND, completed her doctorate in naturopathic medicine at Bastyr University in Seattle and has been in private practice since 1995. With an abiding commitment to access to care, she has worked in free clinics in the US and Canada, and in rural clinics in Guatemala and Honduras where she has studied traditional herbal medicine. She currently lives and practices in Victoria, BC, and lectures and writes extensively for both professional and community audiences on topics including family nutrition, menopause, anxiety and depression, heart disease, cancer, and easing stress. Dr. Williams is a regular contributor to Healthnotes Newswire.

Could your lifestyle be making you sick?

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP 
Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199
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Climbing that Mountain

You may have been considering making positive lifestyle changes for a long time. You’d love to lose a few pounds, maybe more than a few, and you’d love to be one of those people who somehow find the time to exercise every day. It’s certainly true that for people who make their own schedules it’s easier to plan time for exercise and food preparation. It is somewhat tougher for those who work on a more formal schedule and for those who are raising children. But regardless of your specific situation and your specific circumstances, each of us gets to choose how we’re going to find the time to do things that are in our long-term interest. A truism is that if things don’t get scheduled, they don’t get done. For people very busy with commuting to work and raising a family, finding time to exercise might require getting up an hour earlier each day or going to bed an hour later each night. That’s just one of the many possibilities for “expanding” one’s day. The good news is that once you’re doing this, you become highly motivated to continue doing it because you begin to feel better and reap the benefits of your new health-focused schedule.

What is your lifestyle? Not whether you are married or where you live, but rather, how are you choosing to live your life? What choices are you making to keep yourself and your family healthy and well?
It is startling to learn that some of the most prevalent causes of illness, disease, and death – including cancer, heart disease, and diabetes – are all heavily influenced by lifestyle. For example, we don’t usually think of cancer as a lifestyle disease. We think a person is unlucky if they have cancer, and often we have a fatalistic outlook toward news that someone has developed cancer. “It’s in their genes,” we say. Or “stuff happens – the luck of the draw.”

But only approximately 10% of cancers are based on genetics. The vast majority of cancer cases are very much related to how we live our lives – our environment, the food we eat, whether we exercise regularly, and the quality of our relationships. Within the last ten years medical researchers have been learning of the strong correlation between overweight/obesity and a person’s likelihood of developing cancer. It seems that fat cells are not merely passive storehouses of excess energy in the form of fat. Fat cells are metabolic furnaces that spew out a wide range of chemicals, including hormones and inflammatory agents that may often cause normal cells and tissues to become cancerous.¹
Most people and even some physicians are unaware of these facts. The connection between lifestyle and heart disease, and between lifestyle and type 2 diabetes, seems obvious.^2,3 But cancer, too, is a lifestyle disease. The very good news is that by creating the willingness to make healthy lifestyle choices, you’re making positive long-term changes in your health and well-being.

Additional good news is that these choices are in your hands. Every day you get to choose a healthy lifestyle or not. Of course, some days or even some weeks just seem to go by without a real opportunity to do things that are healthy. You might be on a business trip in a country where it’s difficult to find good, nutritious healthy food. It might also be difficult to find the time to exercise when you’re on a travel schedule. That’s OK, though, because lifestyle is a lifetime project. If you’re eating healthful nutritious food most of the time and doing daily exercise most of the time, you can take a week off or even two weeks off here and there. The main goal is to be on a healthy lifestyle path the vast majority of the time.

Chiropractic care is an important component of healthy living. Chiropractic care helps ensure that your body is functioning at its maximum. Chiropractic care helps ensure you’re getting the most out of the healthy food you’re eating and the healthy exercise you’re doing. Your chiropractor will be glad to provide guidance on creating nutritional plans and exercise programs that will work for you.

¹Chan AT, Giovannucci EL: Primary prevention of colorectal cancer. Gastroenterology 138(6):2029-2043, 2010

²Shi Y, et al: Cardiovascular determinants of life span. Pflugers Arch 459(2):315-324, 2010

3Ma J, et al: Evaluation of lifestyle interventions to treat elevated cardiometabolic risk in primary care (E-LITE): a randomized controlled trial. BMC Fam Pract 10:71, 2009

Should You Take a Multivitamin?

Power Up Your Brain with a Multivitamin

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199  www.BTHWellnessCenter.com

By Maureen Williams, ND

People taking multivitamins performed better on immediate free recall memory tests

Some of the best advice for preventing memory loss as we age is to stay mentally and physically active. According to a review of the research published in the Journal of Alzheimer’s Disease, it might also be wise to take a multivitamin, as it may improve an important type of memory.

Pooling the data on multivitamins and memory

In the review, researchers performed a meta-analysis of the pooled data from ten trials, in which healthy adults were given a daily multivitamin supplement or placebo for one month or more and changes in cognitive function were measured. The multivitamins varied among the studies, but in general they had some combination of B-complex vitamins and small amounts of other nutrients such as minerals, antioxidants, and herbal extracts.

Multivitamins help us remember what we just learned

The report noted the following findings:

• People taking multivitamins performed better on immediate free recall memory tests. In these tests, people are presented with a list of items and then asked immediately to recall them. The diminishing ability to recall recently learned information is a hallmark of Alzheimer’s disease.
• Two of the studies in the review tested number facility by having participants count forward and backward in series (for example, by threes). Both studies found that number facility improved more in people taking multivitamins, however a clear effect could not be established through the meta-analysis because the pool of data was too small.

The researchers found that there was not enough data looking at the effects of multivitamins on general cognition, reasoning, or mental speed to demonstrate clear benefits.
“Based on the evidence, it appears that multivitamin supplements may be useful in improving free recall memory in healthy adults,” said lead study author Dr. Natalie Grima of Monash University in Clayton, Australia. “Given that the recall of recently learned information is a core clinical feature of probable Alzheimer's disease, future research should investigate the effects of multivitamins in those diagnosed with Alzheimer's disease."

Preserving memory

Based on the findings from this review, taking a multivitamin every morning may be one way to maintain a youthful memory. Here are some other things you can do to protect brain function as you age:

• Stay active. Remember to give your brain and your body regular workouts.
• Eat fish. Preliminary research suggests that the omega-3 fats from fish might help to protect brain function.
• Go for greens. Colorful fruits and vegetables, whether they are green, orange, yellow, red, blue, or purple, provide antioxidant nutrients that are believed to slow age-related changes in cells throughout the body, including in the brain.
• Consider ginkgo. A number of studies have found that ginkgo can improve memory in people with age-related cognitive decline.

(J Alzheimers Dis 2012;29:561–9)

Maureen Williams, ND, completed her doctorate in naturopathic medicine at Bastyr University in Seattle and has been in private practice since 1995. With an abiding commitment to access to care, she has worked in free clinics in the US and Canada, and in rural clinics in Guatemala and Honduras where she has studied traditional herbal medicine. She currently lives and practices in Victoria, BC, and lectures and writes extensively for both professional and community audiences on topics including family nutrition, menopause, anxiety and depression, heart disease, cancer, and easing stress. Dr. Williams is a regular contributor to Healthnotes Newswire.

Creatine Monohydrate- Should you use it for sports?

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199  www.BTHWellnessCenter.com

Why Do Athletes Use It?*

Some athletes say that creatine monohydrate helps build muscle mass and improves performance and delays muscle fatigue during short-duration, high-intensity exercise, such as sprinting or weight lifting.

What Do the Advocates Say?*

Creatine is best for the serious bodybuilder. It helps increase muscle mass, rather than muscle endurance, so it’s not well suited for athletes participating in endurance activities. However, the increase in muscle mass may be due to water retention and not an increase in muscle tissue.

How Much Is Usually Taken by Athletes?

Over 40 double-blind or controlled studies have found creatine supplementation (typically 136 mg per pound of body weight per day or 15 to 25 grams per day for five or six days) improves performance of either single or repetitive bouts of short-duration, high-intensity exercise lasting under 30 seconds each.^{1, 2, 3, 4, 5, 6, 7} Examples of this type of exercise include weightlifting; sprinting by runners, cyclists, or swimmers; and many types of athletic training regimens for speed and power. About 15 studies did not report enhancement by creatine of this type of performance. These have been criticized for their small size and other research design problems, but it is possible that some people, especially elite athletes, are less likely to benefit greatly from creatine supplementation.⁸
Long-term use of creatine supplementation is typically done using smaller daily amounts (2 to 5 grams per day) after an initial loading period of several days with 20 grams per day. Very little research has been done to investigate the exercise performance effects of long-term creatine supplementation. One study reported that long-term creatine supplementation improved sprint performance.⁹ Four controlled long-term trials using untrained women,¹⁰ trained men,¹¹ or untrained older adults found that creatine improved gains made in strength and lean body mass from weight-training programs.^{12, 13} However, two controlled trials found no advantage of long-term creatine supplementation in weight-training football players.^{14, 15}

Side Effects

Little is known about long-term side effects of creatine, but no consistent toxicity has been reported in studies of creatine supplementation. In a study of side effects of creatine, diarrhea was the most commonly reported adverse effect of creatine supplementation, followed by muscle cramping.¹⁶ Some reports showed that kidney, liver, and blood functions were not affected by short-term higher amounts^{17, 18} or long-term lower amounts ^{19, 20} of creatine supplementation in healthy young adults. In a small study of people taking 5–30 grams per day, no change in kidney function appeared after up to five years of supplementation.²¹ However, interstitial nephritis, a serious kidney condition, developed in an otherwise healthy young man, supplementing with 20 grams of creatine per day.²² Improvement in kidney function followed avoidance of creatine. Details of this case strongly suggest that creatine supplementation triggered this case of kidney disease. Creatine supplementation may also be dangerous for people with existing kidney disease. In one report, a patient with nephrotic syndrome (a kidney disorder) developed glomerulosclerosis (another serious kidney condition) while taking creatine. when the creatine was discontinued, the glomerulosclerosis resolved.²³
Muscle cramping after creatine supplementation has been anecdotally reported in three studies.^{24, 25, 26}

Interactions with Supplements, Foods, & Other Compounds

At the time of writing, there were no well-known supplement or food interactions with this supplement.

Interactions with Medicines

As of the last update, no reported interactions between this supplement and medicines. It is possible that unknown interactions exist. If you take medication, always discuss the potential risks and benefits of adding a new supplement with your doctor or pharmacist.

*Athletes and fitness advocates may claim benefits for this supplement based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles.

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For Active Girls, D Beats Calcium and Dairy for Bone Building

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199

By: Kimberly Beauchamp, ND

Vitamin D was the only factor that seemed to lower the risk of stress fractures

Physically active young girls could avoid sports-related fractures by getting enough vitamin D in their diet, reports a study in the Archives of Pediatrics and Adolescent Medicine.

Building bones for life

The preteen and teenage years are a critical time for bone development. This is when most of the bone mass is laid down, so it’s important that children, especially girls, do everything they can to maximize bone health while they can.
Calcium is a major component of bone, so it follows that the mineral has received a lot of attention for its bone-building ability. But there’s more to strong bones than calcium alone. Vitamins D and K, along with other minerals like boron and zinc also play a role.
A total of 6,712 girls between 9 and 15 years old took part in a study to see just how important three of the “major players” in bone health stood up to scrutiny. Using information gathered from food-frequency questionnaires, investigators estimated how much vitamin D, calcium, and dairy the girls got on a daily basis. Then, they looked at how likely the girls were to develop stress fractures. This type of fracture occurs when the bone isn’t strong enough to take the pressure (or stress) put upon it. Stress fractures are more common in girls who play competitive high-impact sports.

Vitamin D takes the cake

Over the course of seven years, about 4% of the girls developed stress fractures. Almost all of these occurred in girls who participated in high-impact sports—like basketball, running, soccer, tennis, cheerleading, or volleyball—for more than one hour per day.
The amount of dairy in the diet did not seem to affect fracture risk. In fact, girls who consumed three or more servings of dairy per day did not have a lower fracture risk than those who consumed none.
Calcium consumption didn’t seem to lower fracture risk, either. Very active girls with high calcium intake actually had a fracture risk two times greater than girls with the lowest intake. “This unexpected finding warrants further inquiry,” commented the researchers.
This isn’t the first study to suggest that dairy and calcium might not be “the” answer to building strong bones. Another recent investigation showed that while very low calcium intake can hinder bone development, very high amounts of dairy or calcium (as compared with adequate amounts) aren’t correlated with stronger bones or lower fracture risk. Vitamin D was the only factor that seemed to lower the risk of stress fractures. Among very active girls, those with the highest vitamin D intake had a 52% lower chance of stress fractures than those with the lowest intake.
“Our findings support the Institute of Medicine’s recent increase in the Recommended Dietary Allowance for vitamin D for adolescents from 400 IU/d to 600 IU/d,” the team concluded.

Best bets for healthy bones

While the jury is still out on the exact vitamin D, calcium, and dairy that are needed for strong bones, you can count on a few constants:
Exercise is good. It may seem obvious, but it bears a reminder. Bones cannot form properly if they aren’t exposed to the forces put upon them during weight-bearing exercise. It is essential that young girls get enough of this type of exercise during their bone formative years.
Greens go far. Dark green leafy vegetables like spinach, collards, and bok choy provide a full complement of the vitamins and minerals needed for healthy bones.
Protein is necessary. Protein provides the building blocks for strong bones. But too much might make bones more prone to fractures. About 50 grams of protein per day is a reasonable amount for most young girls. Vegetarian protein sources, like beans and nuts, may promote better calcium absorption than animal sources.
(Arch Pediatr Adolesc Med;2012:doi:10.1001/archpediatrics.2012.5)

Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire.

For nor health information and tips, go to www.BTHWellnessCenter.com

Is Green Tea the Fountain of Youth?

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 www.BTHWellnessCenter.com

By:Suzanne Dixon, MPH, MS, RD

Green tea may protect against disability among aging adults

Green tea has become the go-to beverage for people seeking to improve health. Tea advocates are quick to note the tea’s potential protective effects against heart disease, cancer, osteoporosis, stroke, and Alzheimer’s disease. Now, we have evidence that green tea also may keep a spring in your step as you age.

Studying sipping habits

To study how green tea drinking may affect level of physical disability over time, researchers collected information on tea drinking habits, diet, exercise, and other lifestyle behaviors from 14,000 Japanese adults over 65 years old. Study participants had no prior history of disability—physical limitations that affect a person’s ability to take care of him- or herself—and the study authors tracked the group to determine who developed disability over three years.
Compared with people who rarely or never drank green tea people who drank 3 to 4 cups per day had 25% lower risk of developing disability, and people who drank 5 or more cups per day had 33% lower risk of developing disability.

Sipping, stepping, and snacking your way to health

This study suggests that green tea may protect against disability among aging adults. Use our green tea tips, plus other stay-vibrant ideas to keep your body healthy into your golden years.

• Assess amounts. In Japan, a typical cup of green tea is about 100 ml, which is around 3 to 4 ounces, or 1/2 cup. In the US, a typical coffee mug holds up to 16 ounces. One or two of these larger servings of green tea daily is enough to provide potential health benefits.
• Steep smartly. Green tea tastes best when brewed with hot, but not boiling, water. Allow boiling water to cool slightly before brewing, and let the tea steep for no more than four minutes. Longer steeping times can lead to a bitter brew.
• Find a favorite. Experiment with different green teas to find one that tastes good to you. For example, if you don’t enjoy regular green tea, try a jasmine-infused blend, or a green tea flavored with fruit essences.
• Pick plain. Enjoy your tea straight-up, without milk or sugar, both of which may reduce tea’s beneficial effects on health.
• Work in walking. Regular physical activity is vital to healthy aging, and health experts point out you need not run a marathon in order to benefit. A daily, half-hour, brisk walk is one of the best ways to improve and maintain well-being as we age.
• Snack with savvy. Snacking can be a smart way to work healthy foods into the diet. Instead of the usual chips, pretzels, or other salty snacks, try apples, bananas, nuts, or low-fat Greek yogurt for your mid-afternoon fix.
• Skip the soda. Drinking more green tea is a great way to cut back on less-healthy options, such as soda, including the diet versions. Even though it's calorie-free, diet soda is not a good choice; drinking it has been linked with higher risk of heart attack, stroke, and diabetes.

(Am J Clin Nutr 2012;95:732–9)

Suzanne Dixon, MPH, MS, RD, an author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.

For more health tips visit, www.BTHWellnessCenter.com  

6 Simple Ways to Lose Weight

Chiropractor, Grand Junction, CO - Daniel Lonquist, DC, CCST, CCWP Certified Chiropractic Wellness Practitioner. Back To Health Wellness Center, 970-257-9199 www.BTHWellnessCenter.com

Doable strategies to help you shed pounds By: Linda Knittel

To turn your body into a fat-burning machine, eat small meals throughout the day.

• Rise and chow

  If you think skipping breakfast will help you shed a few pounds, think again. Not eating a morning meal can actually trick the body into thinking it is starving, which makes it hold on to fat or cause you to eat more during the day. To keep your metabolism revved and blood sugar levels steady, eat breakfast within 45 minutes of rising. The healthiest choices contain a balance of fat, protein, and carbs, such as oatmeal with a handful of nuts or a veggie omelet.
  

• Combine carbs

  If a carbohydrate wasn’t grown, picked, or harvested, don’t eat it. That means shunning refined breads, pastas, cakes, and pastries, and choosing good carbs like brown rice, sweet potatoes, or an apple. And while you’re at it, try to never eat a carbohydrate by itself. Simply adding a bit of good fat, such as olive oil or lean protein will slow digestion, steady blood sugar, and keep the body from storing fat.
  

• Drink up

  Even if all you did was start drinking more water you would likely lose weight. That’s because the body needs to be fully hydrated in order to maintain a healthy metabolism. Try drinking about 1/2-ounce (15 ml) of water per pound of body weight every day, and see the difference.
  

• Eat more

  If eating more often in order to lose weight sounds too good to be true, listen up. Your body needs calories in order to burn fat. So, to turn your body into a fat-burning machine, eat small meals throughout the day. Ideally each mini-meal should consist of lean protein, good fats, and complex carbohydrates. For example, 4 ounces (113 grams) of chicken, 1 cup (150 grams) of brown rice, and a green salad.

• Get pumped

  You’ve heard that muscle weighs more than fat, but did you know that muscle burns more calories? That’s right, building lean muscle through weight training causes the body to burn more calories throughout the day. When combined with regular aerobic exercise, weight training can help you lose more weight.
  

• Cheat a little

  You know what they say about all work and no play—well, that goes for weight loss too. Giving up all the foods you love can backfire and sabotage your efforts. Be sure to allow yourself a day each week when you indulge in conservative amounts of your favorite foods. Remember, a serving should be about the size of an average apple.
  

Linda Knittel, MA, is a nutritional counselor and health writer specializing in alternative medicine, nutrition, and yoga. She has found that incorporating plenty of good fat in her six small meals a day has actually helped her become leaner.

For more weight loss suggestions visit, www.BTHWellnessCenter.com 

Supplement Combination Slows Post-Menopausal Bone Loss

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By Kimberly Beauchamp, ND

Some researchers think the answer might lie in products containing soy isoflavones

A supplement containing isoflavones and other bone-building nutrients may help post-menopausal women maintain stronger bones, according to a preliminary study in the European Journal of Nutrition.

Boning up on the options

There was a time when many women went on hormone replacement therapy (HRT) to ease the symptoms of menopause and to help protect them from osteoporosis. But that all changed with the discovery that HRT may increase the risk of breast cancer and heart disease.
Since then, many women have turned to other pharmacological options, like selective estrogen receptor modulators (raloxifene; Evista) and bisphosphonates (alendronate; Fosamax) to prevent and treat osteoporosis. But these medications aren’t without their side effects, either. Raloxifene can increase the risk of blood clots in the legs (deep vein thrombosis) and the lungs (pulmonary embolism), while alendronate can cause severe damage to the esophagus and may increase the risk of thigh bone fracture.
Safer alternatives to drug therapy for osteoporosis prevention are clearly needed, and some researchers think the answer might lie in products containing soy isoflavones.

A better builder?

Isoflavones have weak estrogen-like effects in the body, which may lend them their bone-building activity. They don’t appear to have the same negative effects on hormone-sensitive tissues in the body, though, making them good candidates for osteoporosis prevention.
A study conducted at the Osteoporosis Research Center at Creighton University in Omaha, Nebraska, investigated the effects of a combination isoflavone/nutrient supplement on measures of bone density in 70 post-menopausal women. Nutrients were chosen on the basis of previous trials that have shown their positive effects on bone health.
For six months, the women took an isoflavone supplement plus 500 mg of calcium per day, or placebo plus 500 mg of calcium. The isoflavone supplement supplied 30 mg of synthetic genistein (one of the most widely used soy isoflavones), 800 IU of vitamin D3, 150 mcg of vitamin K1, and 1 gram of the essential fatty acids, EPA and DHA.

The bone-protecting payoff

After six months, women in the isoflavone group maintained the same bone density at the femoral neck (a common place for fractures to occur), whereas bone mineral density at that site decreased significantly in the placebo group. Bone density was also significantly greater in the isoflavone versus the placebo group at another measurement area in the hip (called Ward’s triangle).
The isoflavone supplement was generally well tolerated and no significant safety concerns regarding its use were discovered.
“As a physician, I am cautious about using concentrated soy ingredients, especially in women with a history of hormone-sensitive cancers,” explains Erica LePore, a naturopathic doctor in Rhode Island. “At the same time, the options for preventing osteoporosis are few, and most of the drugs are riddled with side effects. I think this supplement could offer a good alternative for many women who want to avoid prescription medications for bone building, and I’m interested in seeing more research on it.”
(Eur J Nutr 2012;doi:10.1007/s00394-012-0304-x)

Kimberly Beauchamp, ND, received her doctoral degree from Bastyr University, the nation’s premier academic institution for science-based natural medicine. She co-founded South County Naturopaths in Wakefield, RI, where she practiced whole family care with an emphasis on nutritional counseling, herbal medicine, detoxification, and food allergy identification and treatment. Her blog, Eat Happy, helps take the drama out of healthy eating with real food recipes and nutrition news that you can use. Dr. Beauchamp is a regular contributor to Healthnotes Newswire.