POTASSIUM RICH DIET REDUCES STROKE RISK

A large new study adds to the body of evidence showing diets rich in potassium reduce blood pressure and stroke risk.  The study tracked more than more than 90,000 postmenopausal women aged 50 to 79 for an average of 11 years.  Researchers found women who consumed the most potassium were 10% less likely to die during the study period and 12% less likely to suffer a stroke compared to those who ate the least potassium.

Potassium is an important mineral that helps the body maintain a balance of fluid and minerals.  It also helps blunt some of the harmful effects of sodium on blood pressure.  In the study, the average daily intake of potassium was just over 2,600 mg per day. The lowest potassium group consumed less than 1,925 mg daily. The highest group consumed more than 3,194 mg per day.  More than 97% of women in the study did not get the recommended 4,700mg of daily potassium in their diets.

What to do:  Like the study participants, most Americans do not get adequate potassium.  In 2012, the U.S. Centers for Disease Control and Prevention found that fewer than 2% of Americans consume the recommended 4,700mg of potassium daily.  So, make a point of including plenty of high potassium foods in your diet.  The foods richest in potassium are fruits, vegetables, beans, nuts, and dairy.  Particularly good fruit and veggie options include bananas, citrus, apricots, melons, kiwis, tomatoes, Swiss chard, Romaine, turnip greens, spinach, collard greens, kale, broccoli, Brussels sprouts, yams, and potatoes.  Always talk to your health care provider before taking potassium supplements as too much potassium can be dangerous for persons with certain health conditions and/or medications.

Adapted from articles available at:

http://newsroom.heart.org/news/potassium-rich-foods-cut-stroke-death-risks-among-older-women

http://www.nlm.nih.gov/medlineplus/news/fullstory_148213.html

http://www.medicalnewstoday.com/articles/282058.php

Source:

Blanch N, Clifton PM, Petersen KS, et al.  Effect of high potassium diet on endothelial function.  Nutrition, Metabolism, and Cardiovascular Diseases; Sept 2014,Vol 24(9), pgs 983-989.  DOI: 10.1016/j.numecd.2014.04.009

PRE-DIABETES INCREASES CANCER RISK

A new analysis of 16 studies including nearly 900,000 subjects from around the world finds that having pre-diabetes is associated with an increased the risk of many types of cancer.  Researchers found that people with pre-diabetes had a 15% increased risk of cancer overall and specifically pre-diabetes increases the risk of stomach, colorectal, liver, pancreas, breast and endometrial cancers.  

People with pre-diabetes have blood sugar levels that are higher than normal, but not high enough to be considered full-blown diabetes.  An estimated 36% of adult Americans currently have pre-diabetes and this percentage is expected to rapidly rise in the coming decade.  The increased risk remained even after controlling for overweight/obesity, an important risk factor for many types of cancer as well as diabetes. 

There are several reasons why pre-diabetes and cancer appear to be linked.  Chronically elevated blood sugar increases oxidative stress on the body and depresses the immune system increasing the likelihood that cancer will take hold.  Additionally, the accumulation of advanced glycated end-products that are the result of high blood sugar are believed to be carcinogenic.  Additionally pre-diabetes is characterized by insulin resistance in which the body must produce much more insulin than normal.  Excess insulin is known to promote cancer cell growth and division.  On the plus side, the drug metformin, a first line therapy for pre-diabetes that decreases high blood sugar and insulin resistance, has been found to decrease cancer risk among diabetics by as much as 30%.    

What to do:  Most people with pre-diabetes do not know they have it.  Keep up to date with your healthcare to ensure you are being screened for pre-diabetes.  Excess weight and inactivity are two of the most important risk factors for pre-diabetes (as well as most other chronic diseases).  So, eat healthier and get moving!  Losing as little as 7% of body weight and getting in 30 minutes of moderate physical activity (such as brisk walking) five days a week has been shown to be quite effective at preventing and improving pre-diabetes. 

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/09/140908204706.htm

http://www.clinicalendocrinologynews.com/home/article/prediabetes-increases-cancer-risk-by-15/12813119fac35f33ad4ac87cb9871d1a.html

https://time.com/3306329/prediabetes-and-cancer/

http://well.blogs.nytimes.com/2014/09/08/prediabetes-blood-sugar/

http://www.nlm.nih.gov/medlineplus/news/fullstory_148270.html

Source:

Huang Y,  Cai X et al. Prediabetes and the risk of cancer: A meta-analysis.  Diabetologia, September 2014. DOI: 10.1007/s00125-014-3361-2

GUT BACTERIA HELP PROTECT AGAINST FOOD ALLERGIES

A  new study performed in mice has found that the presence of Clostridium gut bacteria plays an important role in preventing the development of food allergies.  In recent years, food allergy rates among children in the US have risen sharply -- increasing approximately 50% between 1997 and 2011.  Studies have shown a correlation between antibiotic and antimicrobial use and risk of food allergens, suggesting that disruptions of the body's microbiota, the population of bacteria that naturally live in and on people, might play a role in the development food allergies.

To see how changes in the microbiota of the intestines might influence allergic responses to food, researchers compared the immune response to peanuts (one of the most allergenic foods) of germ-free mice (mice reared in sterile conditions so that they have no microbes inside them), mice treated with antibiotics as newborns (these which have significantly reduced gut bacteria levels), and mice with normal gut bacteria.   When exposed to peanut proteins,  the immune systems of both the sterile mice and the antibiotic treated mice exhibited much stronger antibody responses than the immune systems of mice with normal microbiota.

The scientists then investigated which types of gut bacteria, if any, could be given to mice to prevent them from developing peanut allergies. They found that when a class of bacteria called Clostridia was implanted into the mice's intestines, it could both prevent these mice from developing a peanut allergy and reverse any sensitivity they had to peanut allergens.  Clostridia are a highly diverse class of bacteria common in humans. Further investigations revealed that the presence of the Clostridia triggers the body's release of molecules that decrease the permeability of the gut lining and thus prevent antigens from entering the bloodstream where sensitization to allergens occurs.   

What to do:  These results highlight just how integral healthy gut bacteria are to the proper development and functioning of our immune systems.  Take care of your microbiota by consuming a healthy diet rich in fibers (these feed our natural bacteria) and cultured foods such as yogurt (these contain healthy bacteria), and by only using antibiotics when prescribed by a physician. 

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/08/140825152016.htm

http://www.uchospitals.edu/news/2014/20140825-nagler.html

http://www.healthline.com/health-news/can-gut-bacteria-protect-against-allergies-082514

Sources:

Stefka AT, Feehley T, Tripathi P et al.  Commensal bacteria protect against food allergen sensitization. Proceedings of the National Academy of Sciences, 2014; DOI: 10.1073/pnas.1412008111

Kalliomäki M, Isolauri E.  Role of intestinal flora in the development of allergy.  Current  Opinion in Allergy and Clinical Immunology. 2003 Feb;3(1):15-20.  Available at:  http://www.medscape.com/viewarticle/448473_5

GETTING HEALTHIER SAVES DIABETICS MONEY

A new study has found that not only does eating better and exercising improve diabetics' quality of life but it also saves them hundreds in out of pocket healthcare costs each year.  Diabetes is an expensive disease.  Patients must obtain medications plus blood sugar testing equipment and strips, and they often have diabetes-linked complications that involve hospitalizations and/or surgery.  Nationally, total healthcare costs related to diabetes are estimated to be $245 billion annually and this value is expected to rapidly rise as an estimated 35% of U.S. adults now have pre-diabetes.

This analysis, led by Dr. Mark Espeland, evaluated medical histories for over 5,000 obese and overweight type 2 diabetes patients, ranging in age from 45 to 76, who were participating in the Look AHEAD intervention by the Center for Disease Control. In this trial, participants, were randomly assigned to either an intensive "lifestyle change program" focused on diet and exercise, or to a standard diabetes support and education program.

Over 10 years of follow-up, the patients in the intensive lifestyle change group had higher levels of physical activity and maintained a lower body weight, resulting in better diabetes control, blood pressure, sleep, physical function and fewer symptoms of depression.  The lifestyle change intervention group also had 11% fewer hospitalizations, 15% shorter hospital stays, and fewer prescription medications than those in the diabetes support and education program.  Those benefits led to an average savings of $5,280 in health-care costs per person over 10 years, or about $528 a year.  Researchers reported that the cost savings for people in the lifestyle intervention gro up were similar regardless of age, initial weight, gender or race.

What to do:  Modest lifestyle changes can make a big difference in your health.  Results from the LookAHEAD trial indicate that losing as little as 7% of body weight and getting in 30 minutes of moderate physical activity (such as brisk walking) five days a week can help prevent or delay type 2 diabetes by up to 58%.  So, to save your health and your wallet, challenge yourself to make some healthy changes!  The curriculum from the Look AHEAD trial is available online at Lookaheadtrial.org.  Or, for personalized help with these changes, see NYCC's in-house dietitian.

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_147988.html

http://www.hngn.com/articles/40024/20140822/healthy-living-reduces-type-2-diabetes-care-costs-by-about-500-a-year.htm

http://www.sciencedaily.com/releases/2014/08/140821153509.htm

Source:

Espeland MA et al. Impact of an intensive lifestyle intervention on use and cost of medical services among overweight and obese adults with type 2 diabetes: The Action for Health in Diabetes. Diabetes Care, August 2014 DOI: 10.2337/dc14-0093 1935-5548

HEALTHY LIFESTYLE DECREASES CELLULAR AGING CAUSED BY STRESS

A new study has found that major stressful events such as the loss of a job or the death of a loved one accelerate aging at the cellular level.  But, individuals who maintain healthy patterns of diet, activity, and sleep minimize the damage that major stressors exert on our cells.

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. In recent years, shorter telomeres have become associated with a broad range of aging-related diseases, including stroke, vascular dementia, cardiovascular disease, obesity, osteoporosis diabetes, and many forms of cancer.

In the study, researchers tracked physical activity, dietary intake and sleep quality of 239 post-menopausal, non-smoking women for one year. The women provided blood samples at the beginning and end of the year for telomere measurement and reported on any stressful events that occurred. length  Among women who had lower levels of healthy behaviors, for every major life stressor that occurred during the year there was a significantly greater decline in telomere length. Yet women who maintained active lifestyles, healthy diets, and good quality sleep appeared protected when exposed to stress -- accumulated life stressors did not appear to lead to greater shortening.

What to do:  While we cannot avoid experiencing stressful events, we can make an effort to maintain healthy behaviors even when experiencing stress.  Building healthy habits into your life situation such as meal planning, minimizing TV time (less TV is associated with more sleep), and establishing convenient ways to get activity (such as getting a treadmill) can help you weather stressful times while not abandoning healthy behaviors.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/07/140729073524.htm

http://www.foodexposed.co.za/uc-study-reveals-that-accumulative-life-stressors-can-be-modified-by-a-healthy-lifestyle/

http://www.medicaldaily.com/slow-down-stress-related-cell-aging-healthy-lifestyle-eat-right-exercise-and-sleep-well-295394

Source:

Puterman E, Lin J, Krauss K, Blackburn EH, Epel ES. Determinants of telomere attrition over 1 year in healthy older women: stress and health behaviors matter. Molecular Psychiatry, 2014; DOI: 10.1038/mp.2014.70.

STRESSORS INTERFERE WITH METABOLIC RATE AND INCREASE BLOOD INSULIN LEVELS

An interesting new study has found that increased stress levels take a toll on metabolic rate.  The recent study included 58 women, with an average age 53, who were asked about their stress levels the previous day and then given a meal that included 930 calories and 60 grams of fat. After the meal, participants’ metabolic rate was tested for 20 minutes of every hour for the next seven hours.   Researchers also measured blood levels of glucose, triglycerides, insulin and the stress hormone cortisol.  On average, the women in the study who reported one or more stressors during the previous 24 hours burned 104 fewer calories than non-stressed women in the seven hours after eating the high-fat meal -- a difference that could result in weight gain of almost 11 pounds in one year.  The women who had experienced a previous day stressor also had higher levels  blood insulin after the meal.  When there are excess levels of insulin nutrients are less likely to be used for fuel and more likely to be stored as fat.   

There is ample evidence that persons who are chronically stressed are more likely to have unhealthy weight gain.  Much of this gain has been attributed to emotional eating.  Previous studies have shown that when individuals are stressed they tend to crave foods high in carbohydrates and fat -- comfort foods.  While food choices often do become less healthy in times of stress, this study, though small, also demonstrates there is a direct metabolic cost to being stressed.    

What to do:  Knowing that stress interferes with our metabolism, it is all the more important to make healthier decisions in times of stress.   While we cannot always avoid stressors, we can work to make our food environment supportive.  By keeping healthy options available, we are more likely to ride out stressful times without resorting to poor food choices.  We can also work to develop non-food based coping strategies such as journaling, mindful breathing, and physical activity.

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_147297.html

http://medicalcenter.osu.edu/mediaroom/releases/Pages/Stress-and-High-Fat-Foods.aspx

http://www.sciencedaily.com/releases/2014/07/140714100128.htm

Source:

Kiecolt-Glaser JK, Habash DL, Fagundes CF, Andridge R, Peng J, Malarkey WB, Belury MA. Daily stressors, past depression, and metabolic responses to high-fat meals: a novel path to obesity. Biological Psychiatry, 2014; DOI: 10.1016/j.biopsych.2014.05.018

COMBINATION OF CARDIO AND STRENGTH TRAINING MOST EFFECTIVE FOR DIABETICS' HEALTH

A new review of existing research finds that combined aerobic and resistance training, rather than either alone, is best for controlling both blood sugar and blood fat profiles among people with type 2 diabetes.  Researchers analyzed data from 14 experimental trials that included more than 900 people with type 2 diabetes. The studies looked at the role of aerobic or resistance training (such as weightlifting) in improving diabetics' health.

Compared with either aerobic or resistance training alone, a regimen that combined both types of workouts was more effective in controlling blood sugar, blood fats (cholesterol and triglycerides), blood pressure and weight. Aerobic activity alone was more effective than resistance activity alone in improving metabolic parameters but certainly not as effective as doing a the combination of cardio and resistance work. 

Studies have consistently found that both forms of exercise are good for metabolic health but in different ways.  Resistance training builds muscles and thereby increases glucose utilization through increased muscle mass.  Aerobic training utilizes blood sugar to fuel activity and also appears to improve muscle cell's sensitivity to insulin for as much as 24-hours after the activity.  Insulin sensitivity is especially responsive to vigorous aerobic activity.

While researchers found that a combination of aerobic and resistance activity yields the best health results, they also stressed that there is significant evidence that any regular exercise regimen is helpful to diabetic health.  Unfortunately, a growing number of Americans, are not exercising at all.  In another recent analysis, U.S. government data from the last 20 years revealed that the number of women who reported no physical activity rose from about 19% in 1994 to nearly 52% in 2010 and the number of men not exercising increased from about 11% to about 43%.  Black and Mexican-American women showed the greatest decreases in reported exercise.  Over this same period, there were marked increases in adults' average body mass index (BMI), an estimate of body fat based on height and weight, with the most dramatic rise among women aged 18 to 39.

What to do:  If you have health problems, always consult your healthcare provider before increasing activity.  Then, get moving!  Work up to doing aerobic activity, such as brisk walking, at least 150 minutes per week and try to do strength exercises three times per week.  No time for exercise?  Americans watch, on average, 3 hours of television daily - make a push to swap up TV for activity and your health will improve.   

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_147121.html

http://www.nlm.nih.gov/medlineplus/news/fullstory_147192.html

http://www.medicaldaily.com/diabetes-management-use-aerobic-and-resistence-training-combination-exercises-more-effective-either

http://www.sciencedaily.com/releases/2014/07/140707134243.htm

http://www.latimes.com/science/sciencenow/la-sci-sn-lack-of-exercise-linked-to-rise-in-obesity-20140707-story.html

Sources:

Schwingshackl L, Missbach B, Dias S, König J, Hoffmann G. Impact of different training modalities on glycaemic control and blood lipids in patients with type 2 diabetes: a systematic review and network meta-analysis. Diabetologia, 2014; DOI: 10.1007/s00125-014-3303-z

Hannley PP. Move more, eat less:  It’s time for Americans to get serious about exercise. The American Journal of Medicine, 2014; DOI:10.1016/j.amjmed.2014.05.026

Ladabaum U, Mannalithara A, Myer PA, Singh G. Obesity, abdominal obesity, physical activity, and caloric intake in U.S. adults: 1988-2010. The American Journal of Medicine, 2014; DOI:10.1016/j.amjmed.2014.02.026