A DAILY CUP OF BLUEBERRIES REDUCES BLOOD PRESSURE

Here's one more reason to top that morning cereal with blueberries.  A new trial has found  daily consumption of blueberries helps to reduce blood pressure and arterial stiffness.  Researchers conducted a randomized controlled trial of 40 postmenopausal women ages 45-65 with high blood pressure. Half ate 22 grams of freeze-dried blueberry powder, equivalent to a cup of blueberries, daily for eight weeks. The other half consumed an identical-looking and tasting placebo.

At the end of the eight weeks, participants receiving the blueberry powder had an average 7 mmHg (5.1%) decrease in systolic blood pressure (the top number in the blood pressure reading which measures the pressure in the arteries when the heart beats) and a 5 mmHg (6.3%) reduction in diastolic blood pressure (the bottom number that measures the pressure in the arteries between heartbeats).  Levels of nitric oxide, known to be involved in relaxing and widening blood vessels, increased 68% in the blueberry eaters. There were no significant changes in blood pressure in the placebo group.

What to do:  Include more blueberries and other dark purple fruits and vegetables in your diet.  Beets, cherries, pomegranates, cranberries, grapes, acai, and others have been found to have positive effects on blood pressure and heart health.  Blueberries have long been championed for their high antioxidant potential and anti-inflammatory properties. They’re only 80 calories a cup and are high in fiber, vitamin C, and manganese.   Put fresh, frozen, or dried blueberries in hot and cold cereals, smoothies, and yogurt, or have them as a stand alone snack. 

Adapted from articles available at:

http://www.nutraingredients.com/Research/Blueberries-could-lower-blood-pressure-RCT-data

http://well.blogs.nytimes.com/2015/01/14/blueberries-may-lower-blood-pressure/?_r=0

http://www.sciencedaily.com/releases/2015/01/150108113525.htm

Source:

Johnson SA, Figueroa A, et al. Daily blueberry consumption improves blood pressure and arterial stiffness in postmenopausal women with pre­ and stage 1­hypertension: A randomized, double­blind, placebo­controlled clinical trial.  Journal of the Academy of Nutrition and Dietetics. 2015.   Published online ahead of print, DOI:10.1016/j.jand.2014.11.001

BPA IN CANS & PLASTIC BOTTLES INCREASES BLOOD PRESSURE

A new study has found that ingestion of beverages kept in cans lined with bisphenol A, BPA, raises blood pressure.  BPA is widely found in plastic bottles, plastic packaging, receipt paper, and the linings of food and beverage cans. Previous studies have linked chronic BPA exposure with increased rates of heart disease, diabetes, thyroid dysfunction, and cancer.  This new study reveals that BPA exposure is not only a problem over the long-term, but that blood pressure increases within hours of ingesting products kept in BPA-lined cans. 

The researchers found that when study participants drank soy milk from glass bottles their urinary BPA levels remained low. But, within two hours of drinking soy milk from a can, their levels of BPA were 16 times greater.  As their BPA levels rose so did their blood pressure with systolic readings increasing by an average of 5 mm Hg.  To put this rise in perspective, every 20 millimeter increase in systolic blood pressure doubles cardiovascular disease risk. The researchers chose soy milk as the beverage in the study because it does not have any properties that are known to increase blood pressure, and, unlike soda, fruit juice,  tomato juice and other acidic products which are known to promote BPA leaching, soy  milk is neutral.

While a single instance of increased blood pressure is unlikely to be harmful, the findings suggest that for people who drink from multiple cans or plastic bottles every day, the repeated exposure over time could contribute to hypertension.  BPA is an endocrine disrupter that can mimic the actions of estrogen.  BPA is known to block certain estrogen receptors that are thought to be responsible for repairing blood vessels and controlling blood pressure. The chemical may also affect blood pressure indirectly by disrupting thyroid hormone.

What to do:  Because of growing concerns about BPA, some packaged products now carry “BPA free” claims on their labels. However, these products often contain chemically similar alternatives – like bisphenol S that also leach chemicals with estrogenic activity.  To minimize exposure avoid #3, #6, #7 plastics and aluminum cans as much as possible.  Products that are liquid and/or acidic cause more chemical leaching.  Look for products packaged in glass bottles instead.  Avoid freezing, microwaving, or machine dishwashing plastics as these processes degrade the plastic allowing more BPA to leach into your foods.  Store foods in glass or stainless steel containers. 

Adapted from articles available at:

http://newsroom.heart.org/news/cans-lined-with-bisphenol-a-may-increase-blood-pressure?preview=0aef

http://well.blogs.nytimes.com/2014/12/08/bpa-in-cans-and-plastic-bottles-linked-to-quick-rise-in-blood-pressure/?ref=health&_r=0

Source:

Bae S, Hong Y-C. Exposure to Bisphenol A from drinking canned beverage increases blood pressure: Randomized crossover trial. Hypertension.  2014; DOI: 10.1161/HYPERTENSIONAHA.114.04261

VITAMIN D SUPPLEMENTATION DECREASES LUNG DISEASE FLARE-UPS

A new trial has found that when vitamin D deficient patients with chronic obstructive pulmonary disease (COPD) are supplemented with the vitamin, rates of respiratory flare-ups decrease by 40%.  

Chronic bronchitis and emphysema are two types of COPD. These conditions are characterized by coughing, excess mucus, shortness of breath, wheezing, fatigue, and tightness in chest but when a flare-up strikes these symptoms become so severe that individuals often require hospitalization.

This randomized controlled trial included 240 patients with COPD. For one year, half of the patients received 120,000 IU of vitamin D every 2 months (equivalent to taking 2000 IU daily) while the other half received a placebo. The risk, severity and duration of flare-ups was then compared between the two groups.  The supplemented group experienced a 40% reduction in flare-ups.  

How vitamin D reduced COPD flare-ups is not entirely understood.  Because adequate levels of vitamin D appear to be important in immune function, researchers had speculated that supplementation would decrease rates of upper respiratory tract infections, but, instead, they found that the supplemented patients and controls did not differ in their rate of respiratory infections.  Instead, it appears that the anti-inflammatory properties of vitamin D are what mediates the reduction in COPD flare-ups.  Interestingly, while it is not believed that vitamin D supplementation can prevent COPD, patients with chronic lung diseases such as asthma, cystic fibrosis, COPD, and interstitial pneumonia appear to be at increased risk for vitamin D deficiency.

What to do:  Increasingly, it is being recognized that vitamin D plays an important role not only in bone health but also immune, endocrine, and pulmonary function.  Blood tests can reliably check vitamin D levels.  If deficient, patients are often prescribed a prescription dose.  Vitamin D is naturally produced when the skin is exposed to the sun but having darker skin, excess weight, and/or older age decreases the body’s ability to produce vitamin D.  Salmon, sardines (and other fish in which the bones are eaten), and cod liver oil are some of the few foods that contain significant amounts of vitamin D.  Milk and many other products are now fortified.  When taking a supplement choose the Vitamin D₃ form.  Discuss with your provider what level of supplementation is appropriate.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/12/141202082539.htm

https://www.vitamindcouncil.org/health-conditions/chronic-obstructive-pulmonary-disease/#

Sources:

Martineau AR, James WY, Hooper RL et al.. Vitamin D3 supplementation in patients with chronic obstructive pulmonary disease (ViDiCO): a multicentre, double-blind, randomised controlled trial. The Lancet Respiratory Medicine, 2014; DOI: 10.1016/S2213-2600(14)70255-3

Gilbert CR, Arum SM, Smith CM. Vitamin D deficiency and chronic lung disease. Canadian Respiratory Journal : Journal of the Canadian Thoracic Society 2009;16(3):75-80.  http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2706673/

TART CHERRIES REDUCE URIC ACID AND INFLAMMATION ASSOCIATED WITH GOUT & AID IN SLEEP

Tart cherries, the red cherries commonly used in cherry pie, are one of the fruits highest in anti-oxidant plant compounds known as anthocyanins.  Two recent studies add to a growing body of evidence on the joint health benefits of regular tart cherry consumption.    In the studies researchers found tart cherries caused changes in how the body processes uric acid -- a substance that is elevated in those suffering from gout.  They also found that sour cherry juice reduces c-reactive protein, a biomarker of systemic inflammation.  

In the studies, healthy participants consumed tart cherry juice concentrate equivalent to 45 or 90 tart cherries.   Researchers collected blood and urine samples from the participants immediately before and at numerous intervals for up to 48 hours after the tart cherry juice was consumed.  They found that after consumption of the juice, participants’ blood levels of uric acid significantly decreased and urinary excretion of uric acid increased and that these changes persisted for more than 12 hours.  They also found that c-reactive protein levels significantly declined after consumption.

In addition to joint health benefits, tart cherries appear to help with sleep.  They are one the richest natural sources of melatonin, a hormone that helps regulate the sleep-wake cycle.  A study from April of this year, found that seniors  who drank 8 oz. of tart cherry juice in the morning and at night were able to sleep more than an hour longer each night compared to those taking a placebo.

What to do:  Studies on the cherries thus far have been relatively small but results are encouraging.  Doses and preparations used in studies have varied.  Be mindful that any of the cherry preparations add calories and natural sugars to your diet.   If you are up for giving the cherries a go, try having an 8oz glass of the juice, 2 Tablespoons of sour cherry juice concentrate, or 1-1.5 cups of sour cherries  twice daily.  Also, though perhaps not quite as packed with anthrocyanins as tart cherries, diets rich in all kinds of cherries (not just sour cherry), blueberries, and cranberries appear to be helpful in reducing gout flare-ups and increasing the body’s anti-oxidant defenses.

Sources:

Bell PG, Gaze DC, Davison GW, George TW, Scotter MJ, Howatson G. Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside. Journal of Functional Foods. 2014; 11: 82-90.  DOI: 10.1016/j.jff.2014.09.004

Bell PG, Walshe IH, Davison GW, Stevenson E, Howatson G. Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling. Nutrients. 2014;6:829-843.  DOI:10.3390/nu6020829

Seymour EM, Warber SM, Kirakosyan A, Noon KR, Gillespie B, Uhley VE, Wunder J, Urcuyo DE, Kaufman PB, Bolling SF. Anthocyanin pharmacokinetics and dose-dependent plasma antioxidant pharmacodynamics following whole tart cherry intake in human adults. Journal of Functional Foods. Sept. 2014; Available online ahead of print.  DOI: 10.1016/j.jff.2014.08.007

Liu AG, Tipton RC, Pan W, Finley JW, Prudente A, Karki N, Losso JN, Greenway FL.  Tart cherry juice increases sleep time in older adults with insomnia. Experimental Biology. 2014. San Diego, CA. April 28, 2014.  http://www.fasebj.org/content/28/1_Supplement/830.9

Adapted from articles available at:

http://www.medicalnewstoday.com/releases/283390.php

http://www.prnewswire.com/news-releases/study-tart-cherry-juice-increases-sleep-time-in-adults-with-insomnia-257037251.html

http://www.medicaldaily.com/tart-cherry-juice-found-cut-levels-uric-acid-and-inflammation-biomarker-blood-306112

LONG-TERM WEIGHT LOSS SIMILAR WHETHER FOLLOWING WEIGHT WATCHERS, ZONE, ATKINS, OR SOUTH BEACH

Millions of Americans attempt to lose weight each year, spending an estimated 66 billion on weight loss related products and services.  In a recent review, researchers examined the existing research on the weight loss and heart health effects of following Atkins, South Beach, Zone, or Weight Watchers. 

Atkins, Zone, and South Beach are all diets that emphasize carbohydrate restriction while Weight Watchers has more flexibility as to carbohydrate composition.  While the diets differ in the amount of carbohydrate allowed (with Atkins eliminating nearly all carbohydrate at the initial stages), all emphasize moderating energy intake and choosing slowly digested carbohydrates rather than refined grains and sugars.

The recent survey of the research on these diets found that after 12-months, all plans were similarly effective in producing modest weight loss but that individuals often regained most of the lost weight over time.  At 12-months out, the diets produced modest improvements in blood cholesterol and blood pressure though results varied across studies, with improvements varying more according to level of weight loss rather than diet type. 

While the diets yielded similar results, persons following Weight Watchers lost slightly more weight than those following the other plans.  Unlike the other plans, Weight Watchers, has a social component – individuals attend weekly meetings in which their progress is shared with a group.

What to do:  The fact that all four diets produced similar results indicates that weight loss is less about diet composition (i.e. low carb vs. low fat) and more about behavioral modification.  All the diets emphasized keeping a record of one’s intake and tracking one’s weight.  And, even if the diets vary significantly in their initial induction phases, long-term, they emphasize intake of high-volume low calorie foods like green vegetables, preparing foods at home rather than eating out, and limiting refined grains and sugars.  So, weight management is not about finding the magic food formula but making a long-term commitment to a healthy lifestyle and practicing the behaviors that keep you focused on making healthy food choices – making time to prepare food, tracking your weight and intake, and finding a supportive community.

Adapted from articles available at:

http://www.medpagetoday.com/Cardiology/Prevention/48539

http://www.techtimes.com/articles/20009/20141111/which-popular-diets-are-actually-effective-researchers-comb-through-atkins-weight-watchers-and-more.htm#ixzz3IsPKBgtb

http://consumer.healthday.com/vitamins-and-nutrition-information-27/dieting-to-lose-weight-health-news-195/big-name-diets-all-work-for-a-while-693622.html

Source:

Atallah R, Filion KB, Wakil SM et al. Long-term effects of 4 popular diets on weight loss and cardiovascular risk factors: A systematic review of randomized controlled trials. Circulation: Cardiovascular Quality and Outcomes.  2014; DOI: 10.1161/CIRCOUTCOMES.113.000723/-/DC1.

GOT KIDNEY STONES? PREVENT THEM NEXT TIME.

Recent studies have shown that kidney stone rates are on the rise across the country.  About 13% of men and 7% of women in the U.S. will develop a kidney stone during their lifetime. Without treatment, up to 50% of those people will have a recurrence within five years. The American College of Physicians (ACP) recently reviewed all research studies on kidney stones published since 1948 to formulate updated treatment recommendations.

Kidney stones are small, hard deposits that form inside your kidneys.  They are created when the urine becomes concentrated, allowing minerals to crystallize and stick together.  The most common symptom is severe pain. Most stones pass on their own, but medical procedures are necessary to remove some kidney stones.

What to do:  The APC advises the following to prevent stone recurrence:

• The first and foremost line of defense against kidney stones is to drink plenty of water -- at least 12 cups but fluid needs vary depending on body size, weather, activity level, etc.  Drink enough that you produce at least 2 liters of urine.  Since most of us do not measure, make sure you are drinking enough to keep your urine very light. 
• Talk with your doctor about prescription medications that help to prevent recurrence including thiazide diuretics, citrate, and allopurinol.
• Moderate foods high in oxalate (such as chocolate, beets, nuts, rhubarb, spinach, strawberries, tea, and wheat bran) and pair high oxalate foods with a calcium source such as dairy.  Do not limit calcium intake but instead eat a diet rich in calcium. 
• Control sodium intake.  High sodium intake increases calcium losses and stone formation. 
• Moderate intake of meat and animal proteins.  These foods are high in purines and increase the acidity of urine.  Organ meats, anchovies, sardines, bacon, beef, lobster, shrimp, cod, ham, veal and venison are especially high.
• Minimize intake of dark colas such as Coke & Pepsi.  These are very acidic and increase calcium in the urine.  

Adapted from article found at:

http://www.medicalnewstoday.com/releases/284722.php

Source:

Qaseem A, Dallas P, Forciea MA, Starkey M, Denberg TD. Dietary and pharmacologic management to prevent recurrent nephrolithiasis in adults: A clinical practice guideline from the American College of Physicians. Annals of Internal  Medicine. 2014;161:659-667. Doi:10.7326/M13-2908

DRINKING SODA ACCELERATES CELLULAR AGING

A new study has found yet another reason to steer clear of sugary drinks.  Researchers found that independent of weight, drinking a daily 20-ounce soda is associated with an increased rate of cellular aging comparable to smoking.

Researchers assessed cellular "aging" by measuring telomere length.  Telomeres are the protective caps at the ends of chromosomes that affect how quickly cells age. They are combinations of DNA and proteins that protect the ends of chromosomes and help them remain stable. As they become shorter, and as their structural integrity weakens, the cells age and die quicker. Shorter telomeres are associated with decreased life  span as well as a host of chronic diseases including heart disease, vascular dementia, diabetes, and some types of cancer.   

In the study, researchers collected information on dietary intake and measured the telomere length of 5,309 participants, ages 20 to 65, with no history of diabetes or cardiovascular disease.  They found that compared to those who drank less than an ounce of soda daily, those who drank an average of 8-ounces of soda experienced an additional 1.9 years of aging.   About 21% of the sample consumed on average at least 20-ounces of soda per day.  This level of consumption was equivalent to an average of 4.6 years of telomere shortening. This effect on telomere length is comparable to the effect of smoking, and to  the effect of regular exercise in the opposite, anti-aging direction. 

What to do:  Quit the sugary drinks already!  Diet drinks did not appear to be associated with telomere length so opt for these when you really need something sweet but most of the time, opt for water.  Try flavoring water or seltzer with lemon, oranges, mint, a splash of juice, cucumbers, or herbal tea to keep your taste buds satisfied.  In addition to consuming a healthy diet rich in fruits and vegetables and low in sugar, maintaining a healthy weight, getting adequate sleep, exercising regularly, minimizing stress, and not smoking help to preserve telomere length.     

Adapted from articles available at:  

http://www.laweekly.com/squidink/2014/10/21/drinking-soda-may-accelerate-aging-as-much-as-smoking

http://www.ucsf.edu/news/2014/10/119431/sugared-soda-consumption-cell-aging-associated-new-study

Source:

Leung CW, Laraia BA, Needham BA, Rehkopf DH, Adler NE, Lin J, Blackburn EH, Epel ES.  Soda and cell aging: Associations between sugar-sweetened beverage consumption and leukocyte telomere length in healthy adults from the national health and nutrition examination surveys. American Journal of Public Health. 2014.  doi: 10.2105/AJPH.2014.302151