BRAIN HEALTH: HOW TO REDUCE YOUR RISK OF DEVELOPING DEMENTIA

One in every seven Americans older than 71 years of age has some form of dementia, most commonly Alzheimer’s disease. However, new research has proven that you can do some things to reduce your risk of developing dementia.

Exercise Your Mind:  Leisure activities that “sweat the brain,” such as board games, crossword puzzles, writing, dancing, playing musical instruments, and reading are proven to stave off the development of dementia.  Obtaining higher levels of education also is shown to correlate with a delayed presentation of dementia; although once dementia has developed its progression is not slowed by these exercises.

Exercise Your Body:  Studies have shown that it does not matter what form of exercise you choose. Anything from water aerobics to hiking will work, but the frequency and intensity does matter. In fact, in one study of nearly 1500 people who were tested at midlife before displaying any symptoms of dementia and then tested again between 65-79 years of age, those who exercised at least two times each week during middle age had a significantly decreased risk of dementia development, even after all other variables were ruled out.

Doing challenging physical activity increases blood flow and oxygen to the brain, and helps to form new cells. In fact, physically active people actually have a larger hippocampus, the area of the brain that helps with learning and memory. Physical activity also produces endorphins and other “feel good” chemicals that lead to calming and improved focus. It appears that the more energy expended during physical activity, the greater the reduction of risk. Even after dementia has begun to develop, exercise can improve concentration and brain plasticity.  

Eat a Healthy Diet & Maintain a Healthy Weight:  The relationship between diet composition and brain health is a subject of ongoing research.  Diets high in fruits, vegetables, and whole grains and low in saturated fats are associated with better brain health.  On the reverse read about some specific nutrition recommendation for keeping the brain healthy including consuming/supplementing with fish oil and eating a diet rich in plant foods. 

Research clearly indicates a strong relationship between maintaining a healthy weight and decreased risk of dementia.   Individuals who are obese, especially those with central obesity (weight in the abdominal area) appear to have higher risk for developing dementia. In one study of 6500 individuals within the Kaiser Permanente Northern California system, those with the largest abdominal measurement had three times the risk of developing dementia, compared to those with the smallest waist measurement.

Think Positively & Be Friendly: Depression is positively linked to a person’s chance of developing cardiovascular disease, which in turn is linked to development of vascular dementia.  Similarly, persons who maintain positive social relationships (spouses, family, friends, etc.) appear to have better brain health outcomes.

Control & Treat Chronic Diseases: Diabetes is linked to development of dementia. Control of preexisting diabetes and prevention of diabetes is critical to maintaining brain health.  Similarly, uncontrolled high blood pressure is also linked to the development of both Alzheimer’s disease and vascular dementia.

Get Enough Sleep: Sleep deprivation temporarily decreases levels of brain-derived neurotrophic factor, which is crucial for storing information.  Many studies have also found a correlation between chronic sleep deprivation and increased rates of heart disease, which in turn puts one at risk for decreased brain health.

Quit Smoking, If You Smoke: Smoking increases your risk of developing cerebrovascular disease, a condition that causes your brain to not receive all of the blood necessary to operate properly.

NUTRITION TIPS FOR KEEPING YOUR BRAIN HEALTHY

There is good evidence that maintaining a healthy weight significantly reduces your risk for brain health problems.  Thus, in terms of diet, the most important thing you can do for your brain is manage your weight.

In addition managing your weight, following these dietary tips may help to reduce the risk of dementia:

Have Plenty of Fruits and Vegetables: Consume plenty of fresh fruits and vegetables because these are rich sources of plant compounds that may help to protect against dementia. One study completed in France with 8000 people showed that dementia was reduced by 28% among people eating fruits and vegetables on a daily basis.  To ensure you are getting a variety of phytonutrients try to consume a range of colors of fruits and vegetables including green (leafy greens, green beans, honeydew, kiwi, etc.), yellow-orange (carrots, sweet potatoes, oranges, mangoes, etc.), red (tomatoes, red cabbage, raspberries, pomegranates, etc.), blue-purple (eggplant, plums, blackberries, blueberries, etc.), and white (mushrooms, garlic, bananas, jicama, etc).

Get More Fatty Fish: Eat several servings of fatty fish, such as salmon, mackerel, and tuna, each week.   Regular consumption of oily fish is associated with reduce better heart health and a reduced risk of Alzheimer’s disease.  Fish oil supplements containing essential omega-3 fatty acids DHA and EPA are widely available.  Persons taking blood thinners should not take fish oil without consulting their doctor.

Limit Red Meat, Cream, & Other Saturated Fats: Diets high in saturated fat found primarily in the fat of meat and dairy are associated with heart disease and increased risk of dementia.  Try to minimize your intake of “saturated fats” by noting them on food labels, and choosing lean sources of dairy, meat, and poultry.

Supplement with Vitamin D: Make sure you get plenty of vitamin D. Inadequate vitamin D levels are linked to possible cognitive decline and dementia. Foods rich in vitamin D include fortified milk as well as other fortified products.  Our bodies can make vitamin D when exposed to the sun but people with darker skin as well as older people are not as effective at making vitamin D, so it may be advisable to supplement with a daily 1000-2000 IU of vitamin D.  You can also request your vitamin D level be checked when you get bloodwork. 

Vitamin E & Coenzyme Q10: Diets rich in antioxidants, such as vitamin E and coenzyme Q10 (CoQ10), may slow the risk of cognitive decline and help your brain to get more oxygen. Good sources of vitamin E include soybean oil, corn oil, safflower oil, wheat germ, whole grains, green-leafy vegetables, nuts & seeds, and olives.  CoQ10 is found in oily fish and whole grains.

Folic Acid: Eat plenty of foods rich in folic acid and consider taking a multivitamin that contains folic acid.  In a study of 579 people older than 60 years of age, those who consumed at least 400 micrograms of folic acid were less likely to receive a diagnosis of dementia. Foods rich in folic acid include green-leafy vegetables, fortified grains, whole grains, wheat bran, citrus, beets, broccoli, and tomatoes. 

EXCESS BODY FAT, ESPECIALLY IN THE ORGANS, MUSCLES, & BONES, INCREASES THE RISK OF OSTEOPOROSIS

It was once believed that excess body weight decreased risk for low bone density known as osteoporosis.  However recent studies indicate that being obese actually increases the likelihood of having inadequate bone density. A number of recent studies have found that excess fat in the abdomen, particularly fat deposited between the organs, increases osteoporosis risk.  Adding to these findings, a new study lead by Dr. Miriam Bredella at Massachusetts General Hospital has found that excess fat in the blood, liver and muscle is especially linked with greater fat in the bone marrow, and reduced bone density. 

In Dr. Bredella's study, researchers used magnetic resonance spectroscopy (MRS) to assess fat in more than 100 obese but otherwise healthy men and women, ages 19-45.  MRS allowed them to accurately assess levels of fat in the liver, muscles, and bone marrow.   The MRS results showed that people with more liver and muscle fat had higher levels of fat in their bone marrow, independent of body mass index, age, and exercise status.  Levels of fats in the blood also correlated with increased bone marrow fat.  Specifically, elevated blood levels of triglycerides and lower “good” HDL cholesterol were strongly associated with higher levels of fat in the bone marrow.     

Researchers are still trying to understand how excess fat impairs bone health.  Excess fat tissue in the bones appears to displace mineralized bone tissue. Cells in the bone marrow are stem cells that can develop into different kinds of cells including bone building cells, osteoblasts, and fat cells, adipocytes.  When there are high levels of fat in the blood, it appears that more stem cells are devoted to becoming fat stores and fewer develop into bone builders.  Additionally, high levels of fat in the blood, especially elevated triglycerides, appear to stimulate osteoclasts, the cells responsible for breaking bone down.

What to do:  Besides excess fat between the organs and in the liver, muscles, and blood, some of the other risk factors for osteoporosis include being female, advanced age, a family history of osteoporosis, inactivity, being underweight, vitamin D deficiency, and inadequate intake of calcium.  Many medicines and health problems also increase your risk.  It is recommended that women over 65 and younger post-menopausal women with risk factors for low bone density get a dual energy x-ray absorptiometry (DEXA) scan of their bones.  Discuss the status of your bone health with your provider.  To help prevent osteoporosis, maintain a healthy weight and blood cholesterol levels, get regular weight bearing activity (such as lifting weights, walking), have your doctor monitor your vitamin D levels and supplement when necessary, and include plenty of foods rich in calcium such as nonfat/lowfat dairy and dark green vegetables.

Adapted from article available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_138755.html

http://www.sciencedaily.com/releases/2013/07/130716080021.htm

Sources:

Radiological Society of North America, news release, July 16, 2013.  Available at:  http://www2.rsna.org/timssnet/media/pressreleases/pr_target.cfm?ID=681

Bredella MA, Gill CM, Gerweck AV, et al. Ectopic and serum lipid levels are positively associated with bone marrow fat in obesity radiology. Radiology, 2013; DOI: 10.1148/radiol.13130375.  Available at: http://radiology.rsna.org/content/early/2013/06/27/radiol.13130375.

EAT LESS RED MEAT TO CUT YOUR RISK OF HEART DISEASE, CANCER, & DIABETES

High-red-meat consumption has been linked to increased risk of coronary heart disease, stroke, diabetes, cancer, and premature death.  Here’s some of the latest research on how red meat impacts our disease risk as well as tips on how to minimize your risk.

 4 Reasons to Eat Less Meat

Protect your heart and vascular system. Many large studies show a clear association between red meat consumption and higher rates of heart disease and stroke.  For example, when researchers tracked more than 84,000 women in the U.S. Nurses’ Health Study for 26 years, they found that those who ate the most red meat (at least two 3-oz. servings a day) had a 29% higher risk of heart disease than those who ate the least (half a serving a day or less).  And, for each additional 1 oz. of processed red meat or 4 oz. of unprocessed meat consumed daily, non-hemorrhagic stroke risk increased by 21%.

One of the reasons red meat intake increases the risk of heart disease is due to the unhealthy saturated fats found in red meat that raise blood cholesterol levels and contribute to atherosclerosis, clogging of the arteries.  Choosing lean cuts helps to reduce intake of saturated fat. 

In addition to saturated fat, there are other components in red meat that appear to increase risk for heart disease and strokes.  Preserved meats such as deli meats contain high sodium content associated with increased blood pressure and stiffening of the arteries.  Also, just recently, researchers found that carnitine, a compound plentiful in meat, has a damaging effect on the health of arteries.  They found that when carnitine is broken down by bacteria in the digestive tract, a substance that promotes arterial inflammation and clogging of the arteries, trimethylamine-N-oxide (TMAO), is produced.  So, high TMAO levels along with high blood cholesterol appears to especially increase the risk of clogging of the coronary arteries and heart attack.  TMAO is also produced from the breakdown of choline and lecithin found in high amounts in egg yolks and liver as well as red meat.  Those who consume high levels of meat appear to have more of the bacterial that produce TMAO from carnitine, so eating meat less often not only decreases intake of carnitine but also the rates at which carnitine is converted into the damaging TMAO.

Cut your cancer risk.  There is growing consensus that high red meat consumption, especially processed red meats, increases risk of colorectal cancer.  Studies have also suggested red meat consumption increases risk for pancreatic, prostate, and esophageal cancer. The U.S. National Cancer Institute has estimated that for each additional 3 oz. serving of daily red meat consumption, risk of colorectal cancer increases by 20%.  Therefore they recommend limiting red meat to no more than three 3 oz. servings per week and avoiding processed meats altogether.   

The association between red meat and cancer is believed to stem from different compounds found in meat.  Most preserved meats such as bacon, sausage, and lunch meats have added nitrites that preserve the quality and color of the product.  In the gut, bacteria convert the nitrite to N-nitroso compounds which have been found to cause cancer in laboratory animals.  Preserved meats labeled nitrite-free use celery powder or sea salt as preservatives which, in combination with meat still cause nitrites to be produced in the gut, though the levels may be lower.

Other carcinogens known as heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) are produced when meats (as well as other animal proteins such as chicken) are cooked at high temperatures or over an open flame.  In the NIH-AARP Diet and Health Study, researchers found a 20% higher risk of colorectal cancer among people who consumed the highest levels of two heterocyclic amines from meats cooked at high temperatures. Fortunately, this risk can be readily reduced because the levels of HCA’s and PAH’s are much lower in meats that are cooked at lower temperatures and are not well done.

Dodge diabetes.  While excess weight is the most potent risk for type 2 diabetes, multiple large studies link intake of red meat, especially processed red meat to rates of diabetes.  For example, a recent Harvard study tracked more than 200,000 men and women for up to 28 years. The risk of type 2 diabetes increased by 32% for every 1 ½ oz of processed meat—and by 12% for every 3oz. of unprocessed meat—eaten per day.  The link between red meat and diabetes is still being investigated.  It is believed that the saturated fats in meat increase overall inflammation which can increase insulin resistance in the cells of the body.  It is also believed that the N-nitroso compounds found in processed meats can damage the beta pancreatic cells that produce insulin.  

Live longer. Research has found that those who consume less meat tend to live longer.  For example, in 2012, scientists at the Harvard School of Public Health published data on more than 120,000 participants in the Health Professionals Follow-Up Study and the Nurses’ Health Study. After 28 years, those who ate the most red meat (roughly two servings a day where a serving was 3 oz of cooked meat or 1 oz of preserved meat such as deli meat) had a 30% higher risk of dying than those who ate the least (about half a serving a day).  Similarly, in 2009, the U.S. NIH AARP Diet and Health Study reported results on over 500,000 seniors they had tracked for 10 years.  They found that after the 10 year period, those who ate the most red meat (about 5 oz. a day) were 30% more likely to die than those who ate on average, less than 1 oz. per day.

Follow These Tips to Minimize Your Disease Risk from Red Meat

• Limit your intake of red meat.  Health organizations advise limiting intake to 9-15 oz. per week.  It’s not unusual for a restaurant steak to be a week’s worth of meat.  Remember, a 3 oz. serving of red meat is only about the size of a deck of cards.
• Instead of meat opt for other lean protein sources including skinless poultry, fish, lowfat/nonfat dairy, beans, and soy-based veggie “meats”.
• Eat as little processed meat as possible.  Use frozen products as convenience options.  When having processed meats, opt for those with no added nitrites and nitrates.
• Avoid supplements with carnitine, lecithin, or choline.  For frequent meat eaters, these supplements likely have an especially detrimental effect on heart health. 
• Cook meats at lower temperatures. Boiling, steaming, poaching, stewing, and microwaving generate no HCA’s because the temperature never tops the boiling point of water. If not using a moist heat preparation, opt for baking, roasting, and stir-frying which are safer than the high heat methods such as grilling, broiling, and deep-frying.

Healthier Grilling

Grilling is a fun summertime pastime and a tasty way to prepare proteins with minimal added oil.  However exposing meat and chicken to open flames and high heats produces carcinogens.  Here’s how to minimize carcinogens next time you grill.

• Microwave before cooking. You can eliminate 90% of the HCA’s if you microwave meat, chicken first for 1½ to 2 minutes and pour off the juices.
• Keep it moist. The drier and more well done the meat, the more HCA’s you get.
• Marinate. This helps the meat stay moist.  It doesn’t seem to matter what’s in the marinade or how long the food sits in the liquid. You can dip it in right before you throw it on the grill.
• Try seafood. As long as you don’t char seafood, it should have fewer HCAs than meat or poultry.
• Flip frequently. Turning over meat or poultry every minute cuts the HCA’s by 75-95% because the surface temperature stays lower.
• Eat your veggies. Veggie burgers and cooked vegetables generate few or no HCA’s. And cruciferous vegetables like broccoli and Brussels sprouts may actually help the liver detoxify HCA’s.

SATURATED FAT & UNHEALTHY LIFESTYLE INCREASE RISK OF ALZHEIMER'S & DEMENTIA

Saturated fats, found primarily in meat, cheese, and other full-fat dairy products, have long been known to increase blood cholesterol and risk for heart disease.  These fats generally increase inflammation in the body.  And, higher levels of inflammation appear to increase risk for both heart disease and Alzheimer’s and vascular dementia.  Interestingly, a new research trial has revealed a direct link between diets high in saturated fat and risk for Alzheimer’s disease. In the study, researchers found that a diet high in saturated fat markedly reduces level of a brain chemical important in preventing the build-up of proteins in the brain associated with Alzheimer’s. 

The clinical trial, led by Dr. Angela Hanson, involved 20 seniors with normal cognition and 27 with mild thinking impairment, a precursor to Alzheimer's disease.  The patients, all in their late 60’s, were randomly assigned to diets that contained the same amount of calories but were either high or low in saturated fat. The high-saturated-fat diets had 45% of total energy coming from fat, including 13% from saturated fats. The low-saturated-fat diets had 25% of energy coming from fat, with saturated fat contributing less than 7% of total calories.

A build-up of beta amyloid plaques in the brain is the hallmark of Alzheimer’s disease.  The body chemical apolipoprotein E (ApoE) is important in removing beta amyloids from the brain, preventing them from accumulating and developing into damaging brain plaques.  In this study, after just a month on the high and low saturated fat diets, researchers measured significant changes in the amounts of amyloid beta and ApoE in the study participants' cerebrospinal fluid.  Participants who received a high-saturated-fat diet showed a decrease in levels of helpful ApoE and an increase in amyloid beta proteins.  Conversely, those on the low saturated fat diet showed a decline in levels of amyloid beta proteins. Also, the diets appeared to cause greater changes in the levels of these substances in adults with cognitive impairment than in those who had normal brain function.

These findings only add to a growing body of evidence indicating the same lifestyle factors that harm the heart also harm the brain.  Smoking, extra weight, high cholesterol, diabetes, and inactivity are all associated with greater rates of both heart disease and dementia.  And, a heart healthy lifestyle appears not only to reduce risk for Alzheimer’s and other forms of severe dementia but also overall brain function.  For example, a recent study of nearly 3,800 people, aged 35 to 82, found that those with the most risk factors for heart disease did 50% worse on mental functioning tests (that assessed memory and mental skills such as the ability to plan and reason and to begin and switch tasks)  than those with the lowest number of risk factors.  Smoking and diabetes were especially associated with poorer brain function.

What to do:  Adopt a heart healthy lifestyle!  Aim for regular activity, a healthy weight, and a diet that is rich in fruits, vegetables, and lean proteins (i.e. fish, skinless chicken, lowfat/nonfat dairy, beans), moderate in calories, and low in saturated  and trans fat.  Remember saturated fats are found primarily in meat, full fat dairy such as whole milk, cheese, cream, and butter, and products prepared with lard, butter, or shortening.  Check labels to choose products with little or no saturated fat.  Use chicken, fish, or beans more often than meat and, when you do have meat, opt for lean cuts and trim off visible fat.  When having dairy, choose lowfat or nonfat products.  And, when cooking, instead of butter, lard, or spreads, use healthy plant-based oils such as olive, canola, and vegetable oil.   

Sources:

Hanson AJ,  Bayer-Carter JL, Green PS, et al. Effect of apolipoprotein E genotype and diet on apolipoprotein E lipidation and amyloid peptides:  randomized clinical trial. JAMA Neurology, June 17, 2013 DOI: 10.1001/jamaneurol.2013.396. Available at:  http://archneur.jamanetwork.com/article.aspx?articleid=1697444

Joosten H, Van Eersel MEA, Gransevoort RT, et al.  Cardiovascular risk profile and cognitive function in young, middle-aged, and elderly subjects.  Stroke AHA, May 2, 2013.  DOI: 10.1161/​STROKEAHA.111.000496.  Available at: http://stroke.ahajournals.org/content/early/2013/05/02/STROKEAHA.111.000496.abstract

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_137881.html

http://www.nlm.nih.gov/medlineplus/news/fullstory_136470.html

http://newsroom.heart.org/news/increases-in-heart-disease-risk-factors-may-decrease-brain-function

http://www.sciencedaily.com/releases/2013/06/130617172847.htm

SUGAR-FREE SWEETENERS INCREASE INSULIN RESPONSE TO CARBOHYDRATE INTAKE

Artificial sweeteners such as Splenda, Equal, and Sweet n' Low are calorie-free sweetener alternatives to sugar.  While they taste sweet to the tongue, they are not digested by the body and therefore are not a source of carbohydrates and calories.  Thus, for persons who have diabetes or who are trying to lose weight they are a useful alternative to sugar, especially in sweetened drinks which are loaded with sugar.  Still, new research suggests that sugar-free sweeteners do have some effect on our appetite, insulin levels, and metabolic patterns.  Many people find regular intake of sugar-free drinks throughout the day increases their appetite.  Indeed previous research trials have observed that both human subjects and laboratory animals take in more calories from other foods when consuming artificially sweetened drinks.   A new study provides more evidence of how artificial sweeteners drive increased appetite.  The experimental study by researchers at the University of Washington found that intake of sugar-free sweeteners increases the levels of insulin release when carbohydrates are ingested.

In the study, 17 severely obese (average BMI 42) participants were given two oral glucose tolerance tests in which participants drink a sweet drink containing 100g of carbohydrates.  Before one of the tests participants consumed water and before the other test, they consumed water sweetened with Splenda (sucralose).  Before the test and each hour after for the 5 hours the participants' blood sugar and insulin levels were recorded.  The blood sugar response was only slightly higher (about 10mg/dL higher at peak blood sugar) when participants consumed the Splenda compared to when they had the water before the test.  But, much more significantly, when the participants consumed the Splenda, there was a 20% greater insulin response to the test carbohydrates.

Artificial sweeteners react with receptors on the tongue.  It is thought that these receptors signal to the body that carbohydrates have been consumed and stimulate the release of digestive hormones that trigger insulin secretion.  Excess insulin release can have several negative effects.  When there is more insulin in the body, calories are more likely to be stored as fats.  Also, high insulin levels can later cause the blood sugar to drop too low, stimulating more intake.  High levels of insulin can also promote the development of insulin resistance in which the cells get more sluggish in taking up sugar and lowering blood sugar.  Insulin resistance means that blood sugar remains high.  As cells become increasingly insulin resistant type 2 diabetes develops.

 

What to do:  Artificial sweeteners, while not raising weight and blood sugar nearly as much as regular sugar, do have some adverse effects on the body.   For managing weight and controlling diabetes, a diet drink is a healthier alternative than a regular sweet drink, but, the best drink is always water.  When you really need something sweet, an artificially sweetened product is not a bad option but the healthiest choice is always to skip the sweet.  

Adapted from article available at:

http://www.medicalnewstoday.com/articles/261179.php

Source:
Pepino MY, Tiemann CD, Patterson BW et al.  Sucralose affects glycemic and hormonal responses to an oral glucose load. Diabetes Care. Published online before print April 30, 2013, doi:10.2337/dc12-2221.  Available at http://care.diabetesjournals.org/content/early/2013/04/30/dc12-2221.abstract?sid=802a9949-c04c-4304-b31c-b78bc39f73d1

LIPSTICKS & GLOSSES SOURCE OF TOXIC METALS

Lipsticks and lip glosses can deliver more than colorful lips.  Because these products are worn on the lips, they are ingested and therefore can be a source of dietary contaminants.   According to a new study these products often contain lead, cadmium, chromium, aluminum, and five other toxic metals. 

The research team, lead by Dr. Katharine Hammond at the University of California, Berkeley tested 32 different lip glosses and lipsticks commonly sold at drug and department stores.  Researchers estimated risk based on the concentration of the metals detected and users' potential daily intake.  They compared that information with existing public health guidelines about acceptable intake levels of lead and other heavy metals.

Some metals were detected at levels that could raise potential health concerns.  Lead was found in 24 of the 32 products, but at a concentration usually lower than the acceptable daily intake levels for adults.  However, the researchers cautioned lead levels in these products might be unsafe for children wearing or playing with them.  Lead exposure can cause developmental and neurological problems.  It has also been linked to elevated levels of diabetes.  When used at an average daily rate, the estimated intake of chromium from 10 products exceeded acceptable daily intake. Chromium has been linked to stomach tumors. The researchers also found that high lip product use, multiple daily applications, could result in overexposure to aluminum, cadmium and manganese. High manganese levels have been linked to nervous system problems.  In the study, certain colors were not more likely than others to have the toxic metals nor did glosses and lipsticks systematically differ in their content of heavy metals.

The FDA regulates cosmetics safety under the authority of the Federal Food, Drug and Cosmetic Act. The FDA does not set limits for lead or other metals in cosmetics but has set specifications for the lead content specifically in the color additives that are used in cosmetics.

What to do:  Consider using lip cosmetics less frequently.  Pregnant women and children should be especially cautious about their exposure to lead and heavy metals.  Look for products that specify they contain no heavy metals such as those often found at natural food type stores.  Many manufacturers have additional information about the contents of their products listed on their website and the FDA also does list on its website the lead content (though not that of other metals) of many lipsticks.  In general, it is important to remember that while not food, we do ingest some portion of products we use on our lips and in oral hygiene.  For those with food allergies, especially gluten or soy allergies, it is also wise to check online either at the manufacturers’ sites or allergen information sites to make sure products do not contain the problem ingredients.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2013/05/130502082249.htm

http://www.nlm.nih.gov/medlineplus/news/fullstory_136460.html

Source:

Liu S, Hammond SK, Rojas-Cheatham A. Concentrations and Potential Health Risks of Metals in Lip Products.  Environmental Health Perspectives, 2013 DOI: 10.1289/ehp.1205518.  Available at:  http://ehp.niehs.nih.gov/1205518/

COMPOUND IN MEDITERRANEAN DIET HELPS PREVENT CANCER CELL DEVELOPMENT

New research suggests that a compound abundant in the Mediterranean diet takes away cancer cells' "superpower" to escape death.  Normal cells in the body have a regular life cycle and are programmed to die but cancerous cells do not die.  Instead, they continue to multiply generating tumors. 

New cellular research led by Dr. Andrea Doseff found that the antioxidant apigenin, rich in herbs of the Mediterranean diet, especially parsley, has the ability to alter a specific step in gene regulation, effectively “re-educating” cancer cells into normal cells that die as scheduled. They conducted their studies on breast cancer cells as well as other types of human cells.  Previous research also indicates that apigenin has strong anti-inflammatory and immune boosting properties.  In this study researchers found that it binds to an estimated 160 proteins in the human body, suggesting that it has multiple synergistic health effects.

What to do:  Apigenin is an antioxidant in the flavonoid family of plant compounds.  Diets rich in flavonoids have been linked to reduced inflammation and lower rates of many diseases.  The absolute best dietary source of apigenin is parsley (both the curled and Italian flat-leaf varieties in fresh and dried forms are excellent sources).  Other good dietary sources include celery, chamomile tea, cilantro/coriander, marjoram, licorice, oregano, rosemary, and tarragon.  So, cook with plenty of herbs.  Parsley is especially versatile.  With its light scent and fresh taste, it is a great addition to soup or stew, tomato sauce, pasta, pesto sauce, green salad, grain salad, seafood, potatoes, rice, poultry, beef, lamb, eggplant, and cheese dishes.

Adapted from article available at: 

http://researchnews.osu.edu/archive/apigenin.htm

http://www.medicalnewstoday.com/releases/260826.php

Source:

Arango D, Morohashi K,Yilmaz A, et al.  Molecular basis for the action of a dietary flavonoid revealed by the comprehensive identification of apigenin human targets.  PNA; published online May 22, 2013.  doi:10.1073/pnas.1303726110.  Available at: http://www.pnas.org/content/early/2013/05/17/1303726110.abstract