Treat Your Taste Buds to Spring’s Bounty
By Chef Steve Petusevsky
Healthnotes Newswire (April 23, 2009)—With the spring season comes a delicious variety of vegetables—often more affordable than off-season items. The arrival of asparagus, artichokes, baby greens, and berries all leave no doubt that winter is over!
Flash in the pan
Delicate spring vegetables make easy dinners when flash sautéed—cooked briefly in a pan heated to medium-high—in a small amount of olive oil, then simply seasoned with salt and pepper for a great side dish. If you want to get a bit more creative add sesame seeds, fresh herbs, or garlic.
For a complete meal, add slivered cooked chicken, cooked shrimp, or diced tofu. When adding these extras, be sure not to overcook the vegetables so they keep a bright color and a trace of their crispness. Serve the stir-fry alone or over a bed of a tasty whole grains, such as brown rice or quinoa, or whole-wheat couscous.
Helpful hint
The only kitchen rule: Make sure that the harder vegetables are added earlier and all together. For example, asparagus, peppers, and onions will cook in about the same time. If you decide to use something soft, like tomatoes, add them at the end of the cooking process to preserve the natural character of the vegetable.
Serve your stir-fry with a salad
Spring fruits such as apricots and berries are incredible when tossed into a baby field greens salad with extra virgin olive oil and raspberry or balsamic vinegar. Throw in some walnuts or pecans and crumbled blue cheese for a salad that you will crave in all four seasons.
Best bets for the season
• Sugar snap peas
• Vidalia onions
• Asparagus
• Artichokes
• Baby lettuces
• Mango
• Pineapple
• Chives
• Rhubarb
• Spinach
• Greens
• New potatoes
• Fennel
A pioneer in the marriage of good taste and sound nutrition, Steven Petusevsky, or “Chef Steve” is a graduate of the prestigious Culinary Institute of America, where he was awarded a fellowship and served as Chef Instructor. He has also been the National Director of Creative Food Development for Whole Foods Market, the largest natural food retail chain in the country. A widely published columnist in magazines and newspapers such as Natural Health, Fine Cooking, the Los Angeles Times, and Food & Wine, and a nationally syndicated columnist for the Chicago Tribune, he is also the author of the Whole Foods Market Cookbook: The Ultimate Guide to Natural Foods (2002, Random House).
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Heart-Healthy B Vitamins Also Protect Eyes
By Maureen Williams, ND
Healthnotes Newswire (April 23, 2009)—In a new study, women with heart disease or high risk of heart disease who took the B vitamins folic acid, B6, and B12 were less likely to develop age-related macular degeneration—the leading cause of severe and irreversible vision loss in older Americans.
Many healthcare providers recommend this B-vitamin triad for cardiovascular disease prevention, as it has been shown to bring down high levels of homocysteine, an amino acid that has been associated with cardiovascular disease and with other age-related conditions. This connection has led scientists to wonder if they might prevent more than just heart disease.
The connection between heart health and vision
The study, published in the Archives of Internal Medicine, included 5,442 women over 40 who had no evidence of macular degeneration and either a diagnosis of cardiovascular disease or three or more coronary risk factors, such as high cholesterol, high blood pressure, diabetes, inactive lifestyle, being overweight, and smoking. The women were assigned to take a daily supplement providing 2.5 mg of folic acid, 50 mg of vitamin B6 (pyridoxine hydrochloride), and 1 mg of vitamin B12 (cyanocobalamin), or placebo. They were monitored for age-related macular degeneration over an average of 7.3 years.
The B vitamins’ protective effect was observed after two years and persisted through the end of the study. Women in the B-vitamin group had a 34% lower risk of developing age-related macular degeneration than women in the placebo group. The difference was even more dramatic when only visually significant age-related macular degeneration (an advanced stage that impairs eyesight) was considered: B vitamin-treated women were 41% less likely to develop this type.
Caring for aging eyes
The progressive retinal damage that occurs in people with age-related macular degeneration eventually causes vision loss in the center of the visual field. The cause is not fully understood, but appears to involve oxygen free-radical damage, vascular changes in the small blood vessels of the eyes, and genetics. Having a family member with age-related macular degeneration greatly increases risk; other risk factors include excessive lifetime sunlight exposure, not getting enough antioxidant protection, and all of the risk factors associated with cardiovascular disease.
“We found that daily supplementation with folic acid, pyridoxine, and cyanocobalamin reduced the risk of [age-related macular degeneration] in women at increased risk of vascular disease,” commented lead study author Dr. William Christen of Harvard Medical School in Boston, MA. “The current findings could have important public health ramifications if future research confirms that taking this B-vitamin combination can prevent age-related macular degeneration in other populations.”
Take steps to protect your vision
Taking the following steps might help prevent age-related macular degeneration even before symptoms appear:
• Quit smoking. Smokers have a two- to threefold higher risk than nonsmokers.
• Protect your eyes from sun exposure by wearing sunglasses.
• Get regular exercise and maintain a healthy weight.
• Eat a healthy diet, low in saturated fat and high in antioxidant-rich fruits and vegetables.
• Consider taking an antioxidant supplement containing vitamins A, C, and E, as well as zinc, selenium, lutein, and zeaxanthin (pigment antioxidants found in leafy green vegetables). Research suggests that these nutrients protect vision.
• Ask your healthcare provider about measuring your homocysteine level and consider taking a supplement with folic acid, B6, and B12.
(Arch Intern Med 2009:169:335-41)
Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Give Gout the Runaround with Vitamin C
By Jane Hart, MD
Healthnotes Newswire (April 23, 2009)—Eating plenty of daily vitamin C may help men lower their risk of a painful type of arthritis known as gout. The Archives of Internal Medicine reports that men who eat 500 mg per day or more of vitamin C may lower their risk of gout compared with men who eat less.
Gout, the most common type of inflammatory arthritis in men, most often affects middle-aged or overweight men who are frequent alcohol drinkers. Medications such as diuretics (“water pills”) and medical conditions such as diabetes may also increase the risk of gout. Medications are available, but this painful condition can damage joints and is best avoided if possible. Now new research shows that getting enough vitamin C may be one option for lowering the risk of this type of arthritis.
More C is better
In this study, called the Health Professionals Follow-up Study, 46,994 men filled out questionnaires every four years for 20 years, detailing their medical history, diet, supplement use, and the amount of daily vitamin C they ate. All participants were over age 40 and none had a prior history of gout. Results of the study showed that:
• Men who ate more total vitamin C from both food and supplements had a lower risk of developing gout compared with men who ate less.
• Men who ate 1,500 mg per day of vitamin C had the lowest risk for developing gout compared with men who ate less than 250 mg per day.
• But, men who ate 500 mg per day also had a lower risk compared with men who ate less than 250 mg per day.
Researchers Hyon Choi and colleagues from the Arthritis Research Centre of Canada, University of British Columbia, in Vancouver, Canada, state, “Using the American College of Rheumatology criteria for gout, we found that the risk of gout decreased with increasing vitamin C intake, resulting in up to a 45% lower risk at the top vitamin C intake of 1,500 mg or more.”
Tips about vitamin C
The Institute of Medicine’s Food and Nutrition Board recommends 75 mg per day of vitamin C for adult women and 90 mg per day for adult men, less than what was used in this study to help decrease the risk of gout. People who are interested in the role of vitamin C in preventing gout should talk with their doctor about their recommendations for gout prevention and discuss the use of vitamin C as one option. The Institute of Medicine’s recommended upper level of intake of vitamin C is less than 2,000 mg per day.
Here are some additional tips on how to include vitamin C in your diet:
• Vitamin C is plentiful in fruits and vegetables and eating a balanced diet is one way to get enough daily vitamin C.
• Most fruits and vegetables contain vitamin C but citrus fruits such as oranges and grapefruits and orange juice are especially loaded. Green peppers and broccoli are also good sources.
• Vitamin C as a stand-alone supplement or part of a multivitamin can add to total daily vitamin C, but talk with a doctor before taking dietary supplements.
• Fruit juices are often packed with vitamin C but watch out for fruit drinks that are mostly artificial and loaded with added sugar.
(Arch Intern Med 2009;169:502-7)
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, Web sites, 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.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Buying Organic? Get the Best Bang for Your Buck
By Nancy Gottesman
Healthnotes Newswire (April 9, 2009)—With the economy dominating the headlines these days, people looking to manage or prevent health conditions with a good diet have yet another point to consider when choosing their food. Those of us trying to stretch our dollars may be tempted to by-pass the organic produce aisle completely. Instead, look at these suggestions on where to get the most value in your organic fruits and vegetable purchases.
Get to know the top 12
The Environmental Working Group (EWG)—a Washington DC-based watchdog organization of scientists, policy experts, lawyers, and other professionals who review studies and data to expose threats to our environment and health—has compiled a list based on extensive analysis on contaminants in produce.
The EWG has found that you can lower your pesticide exposure by 90% simply by choosing the organic varieties of the following fruits and vegetables—presented from most to least important:
1. Peaches
2. Apples
3. Sweet bell peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Lettuce
9. Grapes (imported)
10. Pears
11. Spinach
12. Potatoes
You can start slowly and purchase just a few items each week. Make one out of every ten foods you buy organic. Pick one thing—apples, peaches, or potatoes, for instance.
Weigh your options
In addition to the advantage of lower pesticide levels, “some evidence suggests that organic produce may contain more vitamins, minerals, and other beneficial plant compounds than conventionally grown produce,” says Dawn Jackson Blatner, RD, the national media spokesperson for the American Dietetic Association in Chicago. Plus, it’s earth-friendly: sustainable organic farming enhances the soil and conserves water—a boon to all of us in the long-term.
That said, however, remember that many people do not eat the recommended daily allowance of 2 cups of fruit and 2 1/2 cups of vegetables each day. So your first step should simply be to buy more produce. If it’s within reach—such as in your fridge or in a fruit bowl on the dining room table—you’re more likely to eat more. Counsels Blatner, “Consume the minimum recommended amount every day—no matter how it’s grown!”
Before becoming a freelance writer, Nancy Gottesman was a senior editor at Shape magazine for 11 years, where she edited women?s health and nutrition articles. As a writer, she still covers the same topics for such publications as Women?s Health, Family Circle, Fitness, Cooking Light, Parents, Parenting, and Fit Pregnancy. She lives in Santa Monica, CA.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Mineral Magic: Calcium and Cancer Prevention
By Suzanne Dixon, MPH, MS, RD
Healthnotes Newswire (April 9, 2009)—Most people have heard that calcium is important for strong bones. Less well known is the mineral’s cancer-fighting reputation. Now, one of the largest studies on this topic to date has confirmed calcium’s standing as a mineral that might help prevent cancer.
The latest results on the calcium-cancer connection come out of the National Institutes of Health (NIH)-AARP Diet and Health Study. Researchers collected diet information from 492,810 men and women, ages 50 to 71, and analyzed how the following related to cancer risk:
• Total calcium from diet and supplements
• Dietary calcium, not including calcium supplements
• Calcium supplements, not including dietary sources
• Dairy foods
Calcium counts: how much is enough?
After following the study participants for about seven years, the researchers discovered that women getting 1,300 mg of total calcium daily reduced their risk of all cancers combined by 7% compared with women getting less than approximately 200 mg per day. There was no association between total calcium intake and total cancer risk in men.
For both men and women, calcium especially proved its worth for preventing cancers of the digestive system, including cancers of the stomach, colon, and rectum:
• Men getting at least 1,530 mg of calcium per day had 16% lower risk of digestive system cancers compared with men getting less than 526 mg of calcium daily.
• Women getting at least 1,881 mg of calcium per day had 23% lower risk of digestive system cancers compared with women getting less than 494 mg of calcium daily.
For men, higher intake of dairy foods reduced risk of head and neck, esophagus, stomach, colon, rectum, and bladder cancers. Higher intakes of total, dietary, and supplemental calcium reduced colorectal cancer risk in men as well. For women, higher intake of dairy foods, and higher intake of dietary, supplemental, and total calcium each reduced colorectal cancer risk independently.
The researchers noted that only one form of calcium—that from dairy foods—was associated with increases in the risk of certain cancers. In men, more servings of dairy increased prostate cancer risk. In women, more dairy increased risk of non-Hodgkin’s lymphoma. Dairy was not associated with increases in the risk of any other cancer types and no other form of calcium increased risk of any cancers.
Beyond dairy
Most people assume that dairy is the only good source of calcium but other foods can help you meet your calcium needs as well. Use the following tips to reach your daily calcium quotient.
• Dive into a serving of green leafy vegetables. A single cup of cooked collard greens provides one-third of your daily calcium needs.
• Choose calcium-fortified cereals, many of which provide nearly an entire day’s worth of calcium in one serving.
• Try calcium-fortified orange juice or fortified soy, rice, almond, oat, or hemp milk.
• Warm up to a bowl of chili. One cup of beans will meet up to 20% of your calcium needs.
• Get your daily dose of D. Vitamin D, necessary for calcium absorption, is found in fatty fish, such as salmon, and fortified cereals, orange juice, and soy milk.
(Arch Intern Med 2009;169:391-401)
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.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Follow Dietary Guidelines to Prevent Unhealthy Belly Fat
By Maureen Williams, ND
Healthnotes Newswire (April 9, 2009)—Current lifestyle and dietary guidelines tell us to eat more fiber, fruits, and vegetables, and to exercise for 30 to 60 minutes per day—but does sticking to the guidelines help us stay healthy? A new study says they do, finding that people who adhere most closely are least likely to develop the type of abdominal fat that is linked with cardiovascular disease and diabetes.
Examining habits
The current study, published in Diabetes Care, is an offshoot of the Framingham Heart Study, an ongoing project that has been following the habits and health of 5,209 community-based participants and their children since 1948. The 2,926 participants answered questions about diet, exercise, smoking, and alcohol habits, and underwent tests to measure superficial belly fat deposits (subcutaneous abdominal fat) and the belly fat that is deposited deep between the abdominal organs and poses a serious health risk (visceral abdominal fat).
Answers to diet and lifestyle questions were compared with the 2005 Dietary Guidelines for Americans, the most recent recommendations set forth by the US Department of Health and Human Services and the US Department of Agriculture. The guidelines encourage a minimum of 30 minutes per day of physical activity in addition to high intake of fruits, vegetables, whole grains, and low-fat dairy foods and recommend minimizing saturated fat, trans fat, cholesterol, salt, and sugar.
Healthy habits lead to less belly fat
Better compliance with dietary guidelines was associated with less subcutaneous and visceral abdominal fat; similarly, sticking to exercise guidelines was also linked to less subcutaneous and visceral fat. Women who were smokers or former smokers had more visceral abdominal fat than women who had never smoked, but in men, only former smokers had more visceral fat stores. Light to moderate alcohol consumption was associated with more subcutaneous but not visceral fat in women and less visceral fat in men compared with high alcohol consumption.
People with a combination of healthy habits had the lowest visceral abdominal fat. The protective effect of a healthy diet was most evident in overweight people, while the benefits of regular exercise were most evident in normal-weight people.
Follow the guidelines for good health
• Eat plenty of a wide variety of fruits and vegetables.
• Animal foods such as meat and dairy should be lean or low-fat, but fatty fish is a good choice.
• Make beans, whole grains, and nuts part of your regular diet.
• Avoid excessive intake of saturated fats (from animal sources) and trans fats (from partially hydrogenated oils).
• Limit your daily intake of salt and added sugar.
• If you choose to drink alcohol, limit it to not more than one drink per day for women and two drinks per day for men.
• Aim for at least 30 minutes of physical activity per day—make it 60 minutes per day if you need to lose weight.
For more information about the 2005 Dietary Guidelines for Americans, go to www.health.gov/dietaryguidelines.
(Diabetes Care 2009;32:505–10)
Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Choose Low-Impact Exercise for Joint Health
Osteoarthritis, the most common type of arthritis in the US, is caused by the breakdown of cartilage. Millions of people have knee surgery each year to relieve osteoarthritis-related pain and disability, but weakness of thigh muscles (quadriceps) that persists after surgery can lead to decreased functioning of the knee. Exercise that targets quadriceps strengthening may improve joint strength and functioning after surgery and make it easier to walk and climb stairs.
Exercise after knee surgery improves strength and function
In a recent study, 200 people who addressed their osteoarthritis with knee replacement surgery (arthroplasty), in which they received an artificial knee joint, were randomly assigned to a quadriceps-strengthening exercise program or a neuromuscular-stimulation-plus-exercise program. In addition, both groups participated in physical therapy two to three times per week.
Both intervention groups had similar improvements in quadriceps strength and function at 3 and 12 months of follow-up, and these improvements were greater than in people receiving standard care (physical therapy only).
Quadriceps strengthening may also improve pain and functioning in people with osteoarthritis of the knee who have not had surgery, according to another review. Individualized exercise plans and long-term monitoring for people with osteoarthritis are important for success. High impact exercise such as running could be harmful for damaged joints, but moderate low-impact exercise such as walking or swimming can improve them.
“It is important to individualize exercise therapy for hip or knee osteoarthritis, particularly considering individual patient preference, and ensure that adequate advice and education to promote increased physical activity is provided,” said David Hunter, lead author of the review from the Division of Research, New England Baptist Hospital, Boston, Massachusetts. Hunter also states it is important for people to engage in exercise they enjoy which promotes long-term participation.
Tips for managing and preventing osteoarthritis
• Maintain a healthy weight. Excess weight can place a heavy burden on joints, and obesity and overweight are the most significant risk factors for developing osteoarthritis. Lose excess weight and maintain a healthy weight to reduce the pain and symptoms of osteoarthritis.
• Be aware of joint stress at work. Jobs that demand significant physical labor can put a strain on joints, and research shows that osteoarthritis is more common in people who have physically demanding jobs. Repetitive motions such as knee-bending can increase the risk of joint pain and damage. Try to reduce the stress on your joints at work and talk with a supervisor about how to minimize joint stress.
• Avoid sports injury. Sports-related injuries may increase the risk of developing osteoarthritis later in life. Take precautions to avoid sports injuries and avoid or minimize intense, high-impact sports that place a heavy force on joints.
• Engage in moderate, low-impact exercise for joint health. There does not appear to be an adverse effect of regular, moderate, low-impact exercise (such as walking or swimming) on joints. Talk with a doctor before starting any new exercise program.
(Arthritis Rheum 2009;61:174–83; J Anat 2009;214:197–207)
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, Web sites, 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.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Headache Relief in a Root
Cluster headaches present particular challenges
Anyone who experiences cluster headaches can tell you that they’ll do just about anything to get rid of the pain. Often unaided by conventional medications and in need of relief, many people turn to the Internet for information and support for cluster headache pain. In recent years, Web-based sources have purported that extracts from the kudzu plant can alleviate cluster headaches; a new study in the journal Headache shows that this might actually be the case.
Cluster headaches aren’t your typical tension headache and can be even more painful than a migraine. As the name implies, cluster headaches occur in periods lasting from several months to several years, during which time attacks can occur one to three times per day, lasting from 15 minutes to three hours. The pain that accompanies these headaches is described as excruciating. Typically located in one eye, the pain frequently radiates to other areas of the head, neck, and shoulders. During a cluster headache “attack,” the affected eye will tear up and become swollen and bloodshot and the eyelid will droop, the nose will start to run, and the face becomes pale and sweaty. For reasons not completely understood, men seem to be more susceptible than women to developing cluster headaches. Routine medical treatments for cluster headaches are frequently ineffective and often fraught with undesirable side effects. In response to a growing interest in kudzu as a cluster headache treatment, a researcher from Yale University reviewed the responses of 16 people who had used the plant to help ease their symptoms, as part of a survey of alternative and complementary therapies used by cluster headache sufferers.
An ordinary root reduces an extraordinary pain
Of the people who used kudzu, 69% experienced a decrease in the intensity of the attacks, 56% suffered attacks less frequently, and 31% said that their headaches were shorter in duration while taking kudzu. People who took kudzu more frequently (two to three times per day), at a total daily dose of up to 1,500 mg were most likely to notice a benefit.
“Although few subjects were able to completely discontinue conventional medications, a substantial proportion found that kudzu extract [eased] the intensity, frequency, and duration of their cluster attacks, with minimal side effects,” said the author, adding that controlled studies are needed to confirm the results.
The kudzu root is rich in isoflavones—plant compounds with weak estrogen-like activity. It is possible that women may suffer less frequently from cluster headaches due to hormonal influences; by the same token, the hormonal effect of kudzu might explain its utility in treating cluster headaches. Whatever the reason, this tenacious vine promises to be the subject of more intensive studies to come.
(Headache 2009;49:98–105)
Kimberly Beauchamp, ND, earned her bachelor’s degree from the University of Rhode Island and her Doctorate of Naturopathic Medicine from Bastyr University in Kenmore, WA. She cofounded South County Naturopaths in Wakefield, RI. Dr. Beauchamp practices as a birth doula and lectures on topics including whole-foods nutrition, detoxification, and women’s health.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Fishing for a Better Mood
Easing distress with healthy fat
Researchers studied 120 women, aged 40 to 55, who were classified as having psychological distress based on standardized questionnaires. Women who were post-menopausal for more than five years or who had other mental health issues including schizophrenia, bipolar disorder, risk of suicide, or severe, major depression were excluded from the study. Women who were taking anti-depressants, St. John’s wort, hormone replacement therapy, or fish oil were excluded from the study as well. The women were randomly assigned to a daily dose of 1.2 grams of omega-3 fat from fish oil supplements or a placebo, which contained only sunflower oil.
After eight weeks, women in the fish oil group had significant improvements in their psychological distress levels compared with women in the placebo group. However, this improvement was apparent only after the researchers analyzed the results excluding women classified as having major depressive episode (MDE) at the study’s beginning.
In summary, fish oil supplements providing 1.2 grams of omega-3 fat per day significantly improved psychological distress in middle-aged women, but only if those women were not experiencing major depression.
What kind and how much?
The two major types of omega-3 fat found in fish oil are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In this study, nearly all of the omega-3 fat, 1.05 grams of the total 1.2 fat grams, was in the form of EPA. Only 0.15 grams came from DHA.
Though it is not known whether getting fish oil through diet would have the same effects, foods rich in these fatty acids have an extensive list of well known benefits. Other key points to consider:
• EPA and DHA are found in mackerel, salmon, herring, sardines, sablefish (black cod), anchovies, albacore tuna, and wild game. Cod liver oil contains large amounts of EPA and DHA.
• The omega-3 fat dose in the study was 1.2 grams. This is equivalent to 1,200 mg. Typical fish oil supplements provide 200 to 500 mg of omega-3 fat per capsule. This means you will need 3 to 6 pills per day to reach the same total omega-3 fat intake.
• When evaluating a supplement, consider the amount of EPA in each capsule. To match the study dose, you need 1,050 mg of EPA. If your fish oil supplement provides around 200 mg of EPA per capsule, you will need 5 to 6 capsules per day to reach 1,050 mg.
• Fish oil supplements are safe for most people, but can have blood thinning effects. If you are taking anti-coagulant medication such as warfarin (Coumadin) or heparin, talk to your doctor before trying fish oil supplements.
Finally, if you have symptoms of major depression, such as changes in appetite and body weight, feelings of hopelessness, difficulty sleeping or sleeping too much, thoughts of suicide, or other distressing symptoms, don’t simply self-medicate with fish oil. Talk to your doctor right away.
(Am J Clin Nutr 2009;89:641–51)
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.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Advice to Seniors: Cutting Calories May Improve Memory
Comparing diets
The three-month study included 50 healthy people between 50 and 80 years old. They were divided into three diet groups: the first was instructed to reduce their daily caloric intake by 30%, to a minimum of 1,200 calories per day; the second was instructed to increase their daily intake of mono- and poly-unsaturated fats by 20%; and the third ate their usual diet. Blood and memory tests were done at the beginning and end of the study.
The people in the calorie-restriction group lost weight and their C-reactive protein (CRP, a marker of inflammation, high levels of which are a known risk factor for heart disease) and fasting insulin levels decreased over the course of the study. Their performance on memory tests improved by nearly 30%, and improvements were most pronounced in the people who followed the diet most closely. There were no changes in weight, blood tests, or memory test scores in either the high-unsaturated fat diet group or the usual diet group.
The insulin connection
The benefits of calorie restriction on brain function seen in this study are similar to those seen in previous research. Although the reasons are not fully understood, one likely explanation is the drop in insulin levels that is associated with calorie cutting, as rising insulin levels have been linked to cognitive impairment and dementia. Other possible explanations include the anti-inflammatory effect of calorie restriction demonstrated by the reduction in CRP levels, and brain cell stimulation by the chemical changes that accompany calorie restriction.
“The current results suggest that caloric restriction may improve memory in healthy elderly individuals,” said study co-author Dr. Agnes Flöel at the University of Münster in Germany. “Our findings further point to increased insulin sensitivity and reduced inflammatory activity as mechanisms by which reducing calories might protect neurons and lead to better brain cell functioning.” She added that more research is needed to confirm these early observations and to explore the effect of a fat-modulated diet that aims to specifically increase omega-3 fatty acids on memory.
Cut carefully
Cutting calories may a healthy step for many people, but those who are underweight or have any chronic health problems should seek advice from a healthcare provider before making significant cuts. Seniors have a tendency to be undernourished, and are especially susceptible to protein, vitamin B12, folic acid, and other nutrient deficiencies, so care must be taken to keep nutrient-dense foods in the diet, and to keep caloric intake above the 1,200-calorie-per-day minimum. In addition, bear in mind the two cornerstones of memory preservation and enhancement:
• Keep your brain active—Older people who spend leisure time playing board games, reading, and playing musical instruments have a lower risk of dementia.
• Keep your body active—Dancing in particular has been linked to better cognitive health in seniors.
(Proc Natl Acad Sci 2009;online publication)
Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.
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