Probiotics Prevent Antibiotic Side Effect

Probiotics Prevent Antibiotic Side Effect

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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

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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

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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

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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?

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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

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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.