IMPORTANT NUTRIENTS WE LACK #4: VITAMIN B-12

Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 is also very important in the body's use of folic acid.  Numerous studies suggest low B12 status contributes to cognitive decline and memory problems in the elderly. 

It is believed that as much as 40% of persons over 50 in the US have insufficient or deficient levels of B12.  B12, found in all animal-based foods including meat, fish, poultry, dairy, and eggs, is plentiful in the American diet, but people who are elderly and/or taking medicines for acid reflux are at risk for low vitamin B12 because of inadequate digestion of the nutrient.  Two steps are required for the body to absorb vitamin B12 from food. First, hydrochloric acid in the stomach separates vitamin B12 from the food proteins.  Next, vitamin B12 combines with a substance made by the stomach called intrinsic factor. Only then can it be absorbed by the body.   So, persons with reduced stomach acid have compromised B12 absorption.

Some researchers theorize that one of the ways low B12 contributes to cognitive problems is that B12 is required to metabolize supplemental folic acid.  The US wheat supply has been fortified with folic acid since 1998 so intake of the vitamin is often quite high.  Without adequate vitamin B12 to process supplemental folic acid, it is believed that the unmetabolized folic acid may be depositing on neural tissue and contributing to mental declines.

What to do:  The most common bloodwork tests of B12 levels are known to be quite inaccurate as B12 is stored in the liver.  If you take medicine for acid reflux, the diabetes drug Metformin, or are over 50 discuss taking a supplement with your healthcare provider.  The supplemental form is easily absorbed regardless of your stomach acid production.  If supplementing, choose one that dissolves under the tongue.

IMPORTANT NUTRIENTS WE LACK #3: MAGNESIUM

Every organ in the body -- especially the heart, muscles, kidneys, pancreas, and bones -- needs the mineral magnesium. Many large observational studies have found that low magnesium intake is linked to higher rates of type 2 diabetes.  While excess weight is by far the most important risk factor for type 2 diabetes, inadequate magnesium appears to also be a contributing factor.  For example, two landmark studies in the US that tracked over 127,000 people for up to 18 years found that those with higher magnesium intake were 27% less likely to get diabetes than those with lower magnesium intake.  Higher magnesium intake has also been linked to lower levels of inflammation in the body and this may be one way that it reduces risk of type 2 diabetes.

What to do:  It is recommended that women get 320mg of magnesium and men get 450mg.  Most Americans are falling short.  The best dietary sources of magnesium include seeds, nuts, dark greens, beans, bran, and fish.  Be sure to check with your health care provider before taking magnesium supplements.  The most absorbable forms are magnesium citrate, magnesium gluconate, and magnesium lactate.

IMPORTANT NUTRIENTS WE LACK #2: VITAMIN D

Studies suggest adequate levels of vitamin D are important not only in maintaining healthy bones but also in reducing the risk for cancer, heart disease, stroke, diabetes, hypothyroid, and autoimmune diseases.  Vitamin D is actually a hormone that the body produces when exposed to the sun.  Persons who are older, obese, and/or have darker skin have less capacity to make vitamin D.  Also, those living in colder climates such as New York have reduced exposure to the sunlight.   And too much sun exposure can also be risky as it increases skin cancer rates.  An estimated 40%-75% of Americans have insufficient vitamin D levels.   

Low vitamin D levels are linked to a number of risk factors for cardiovascular. It is believed Vitamin D reduces blood vessel inflammation and therefore is an important ingredient in the prevention of heart disease.  A recent review of 75 research studies on Vitamin D and heart disease concluded there is evidence low vitamin D levels are associated with unhealthy blood pressure, insulin resistance, and coronary artery disease. 

What to do:  Next time you get blood work, request that your doctor check your vitamin D level.  This way you can know if you are deficient or not and how much to supplement with.  Food sources of vitamin D include fortified products such as milk, fish with bones such as sardines, and fish liver oils.  If supplementing, be sure to choose vitamin D3 , not vitamin D2 which is less well used by the body.  

IMPORTANT NUTRIENTS WE LACK #1: POTASSIUM

Potassium is a key mineral that helps to counterbalance the effects of sodium on blood pressure.  Adequate intake has also been linked to better bone health and reduced rates of kidney stones.  However, it is estimated that 90% of American men and 99% of American women do not consume the recommended 4,700 mg per day. 

One out of every four Americans has high blood pressure. Certainly, lifestyle changes such as being physically active, quitting smoking, moderating alcohol intake, and losing excess weight help to control blood pressure.  Diet composition also has a significant effect on blood pressure.  Most people know to focus on lowering sodium intake, but do not realize that increasing potassium is also very important.  There are many large observational studies indicating low potassium intake is associated with higher blood pressure and increased rates of strokes and heart attacks.  It is believed potassium lowers blood pressure by increasing the elasticity of large blood vessels like the aorta and carotid and dilating small blood vessels. 

The best dietary sources of potassium are fresh fruits and vegetables.  In plant foods, potassium usually occurs in the form of potassium citrate and it is now being recognized that the citrate is also helpful in lowering blood pressure.  It is the citrate that helps to reduce kidney stones by binding to calcium that otherwise are able to bind to oxalates producing calcium oxalate stones.   It is also believed that the citrate in potassium citrate contributes to bone health by reducing urinary calcium losses. 

What to do:  Taking potassium supplements can be dangerous for persons with kidney disease or those taking blood pressure medicines that prevent potassium excretion.  Only supplement if advised to do so by a physician.  The best way to increase potassium intake is to consume a diet rich in fresh fruits and vegetables (especially good options are dark greens, yams, winter squash, bananas, kiwis, cantaloupe, papaya, avocados, and citrus), dairy, beans, and whole grains.  

Minimizing Your Exposure to Acrylamide, the Carcinogen Produced When Starches Are Toasted or Fried

Acrylamide is found in foods that make up 40% of calories in a typical American diet.  Acrylamide is generated when potatoes, grains, coffee beans, and other starchy foods are browned through frying, baking, toasting, or roasting. That means it shows up in fries, chips, breakfast cereals, toasted bread, cookies, crackers and even coffee.  Acrylamide is of concern because it appears to increase one's risk of cancer.

What to do:  It is impossible to completely eliminate acrylamide from your diet but you can reduce your exposure by reducing your intake of high acrylamide foods and modifying how you prepare starchy foods. In general the browner or crispier a starch, the more acrylamide.  Here's some tips to reduce your intake of acrylamide. 

• Try not to fry.  Frying causes the most acrylamide formation.  For example, there's little or no acrylamide in boiled or microwaved potatoes. The next best method is baking them whole, followed by roasting pieces.  Instead of frying foods opt for steaming or boiling foods.  These are moist low heat methods of cooking that do not significantly increase acrylamide levels.
• Toast lightly.  Toast bread to a light brown color rather than a dark brown color. Avoid or remove very brown areas.  Also try to avoid charred grains such as blackened pizza crust or burnt outer edges of grain based items. 
• Do not store potatoes in the refrigerator.  This increases acrylamide formation during cooking. Keep potatoes outside the refrigerator in a dark, cool place, such as a closet or  pantry.  Also, soaking potatoes before cooking them removes some of the starches that form acrylamide.
• Follow a heart healthy diet moderate in starchy carbohydrates.  Emphasize fresh and frozen fruits and vegetables, lean proteins and low-fat dairy products, healthy oils, and whole grains prepared with moist heat.   
• Do not overdo the coffee.  Acrylamide forms when the beans are roasted, not when the coffee is brewed, so there's not much you can do to reduce the acrylamide in coffee. Surprisingly, robusta and light roast beans have somewhat higher levels than arabica and dark roast beans.

Adapted from articles available at:

http://www.usatoday.com/story/news/nation/2013/11/23/french-fries-acrylamide-fda/3642183/

http://www.fda.gov/Food/NewsEvents/ConstituentUpdates/ucm374601.htm

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm374855.htm

http://www.fda.gov/Food/FoodborneIllnessContaminants/ChemicalContaminants/ucm053569.htm

DIETS RICH IN FRUITS REDUCE RISK OF LETHAL ANEURYSM

A large long-term Swedish study has found that eating lots of fruit might decrease your risk of developing a dangerous bulge in the wall of the body’s largest artery, the aorta.  This condition is known as an abdominal aortic aneurysm and can result in death if the bulging artery bursts.   

In this study, researchers analyzed dietary and lifestyle data from more than 80,000 people, age 46 to 84.  They tracked the individuals for 13 years.  During that time, nearly 1,100 of the participants had abdominal aortic aneurysms, including 222 whose aneurysms ruptured.

Those who ate the most fruit had the greatest reduction in aneurysm rates.  After controlling for other lifestyle factors known to impact vascular disease risk, researchers found that those who ate more than two servings of fruit a day (not counting juice) had a 25% lower risk of the condition and a 43% lower risk of rupture than those who ate less than one serving of fruit a day. 

This study adds to the consensus that diets rich in fruits and vegetables help to reduce risk for vascular diseases including high blood pressure and clogged arteries.  One reason that fruits promote vascular health is because they contain high levels of antioxidants which reduce inflammation in the body.  Most fruits are also rich in potassium and diets rich in potassium are also know to be good for blood pressure.   

What to do:  Regularly include a variety of fruits in your diet, at least 2 per day.  The American Heart Association recommends 4-5 servings of fruit a day.  Besides a plant rich diet other factors that reduce your risk for aortic aneurysms include not smoking, maintaining a healthy weight, and controlling blood pressure and cholesterol.  Aortic aneurysms often have no symptoms but can be easily detected with an abdominal ultrasound and treated when necessary.  Discuss with your provider whether you might need an abdominal aortic screen.

Adapted from articles available at:

http://newsroom.heart.org/news/eating-more-fruit-may-lower-your-risk-of-lethal-aneurysm

http://www.nlm.nih.gov/medlineplus/news/fullstory_139874.html

Source:

Stackelberg O, Björck M, Larsson SC et al.  Fruit and vegetable consumption with risk of abdominal aortic aneurysm.  Circulation 2013; 128: 795-802.  Available at: http://circ.ahajournals.org/content/128/8/795

SKIPPING BREAKFAST MAY RAISE DIABETES RISK

Eating breakfast every day may help reduce the risk of weight gain and developing diabetes.  A small new study of overweight and obese women found that when participants skipped breakfast, their blood glucose and insulin responses to the same lunch meal increased. 

In the study, Dr. Elizabeth Thomas and her team at the University of Colorado measured the levels of participants’ insulin and blood sugar on different days after the women ate the same lunch. On some of the days, researchers gave the participants breakfast while on other days participants did not eat breakfast.  Glucose levels normally rise after eating a meal, and that in turn triggers insulin production, which helps the body’s cells take in the glucose to use for energy.  When the cells respond to the insulin, blood sugar drops back down.  The researchers found that on days when the women had not eaten breakfast, blood sugar responses to the same lunch meals rose 12% higher and the insulin their bodies’ produced in order to get the cells to take up the glucose rose 28%. 

The fact that the women's insulin and glucose levels after lunch were significantly higher on the days they skipped breakfast than on the days they ate it, means that the cells of the body were less receptive to taking up fuel when breakfast had been skipped.  As a result, glucose levels remained higher and the pancreas had to produce more insulin in order to get the cells to take up the glucose.  When cells become progressively resistant to responding to insulin, type 2 diabetes develops.  While in this study, the higher glucose and insulin levels following lunch were a short-term effect, it is possible that, over time, this meal pattern increases rates of diabetes.  Another drawback to excess insulin production is that having greater levels of insulin in body generally leads to more nutrients being directed to fat storage, increasing the likelihood of weight gain.  Excess insulin can also lead to increased carbohydrate cravings, which can also lead to weight gain. 

What to do: Eat a healthy breakfast!  Aim to include fiber rich whole grains, fruits and/or veggies and some lean protein such as nonfat dairy or eggwhites and limit the amount of unhealthy fats such as those from meat, butter, and cream.  No time?  Some easy on the run options - add a fruit to any of the following:  whole-grain toast/English muffin with peanut butter/lowfat cheese/turkey; a cup of nonfat Greek yogurt with a handful of whole grain cereal; a baggie of dry cereal and nuts; a hard-boiled egg & whole-grain crackers.

Source:

Thomas, E.  June 16, 2013, presentation, Endocrine Society annual meeting, San Francisco, CA.

Adapted from article available at:  http://www.nlm.nih.gov/medlineplus/news/fullstory_137866.html

INCREASED WATER INTAKE INCREASES WEIGHT LOSS

Dieters who drink more water have greater weight loss, according to a new review of several prior studies  on the relationship between water consumption and weight management. 

The review was lead by Dr. Rebecca Muckelbauer, a researcher at the Charité University Medical Center in Berlin.  Dr. Muckelbaurer team found that increased fullness is the most likely explanation of how water increases weight loss.  For example, in one of the reviewed studies, researchers found that middle aged and older adults who drank two cups before a meal lost about four pounds more than a group that didn't drink the extra water. The research also suggested that increased water intake replaces the consumption of other high calorie foods and beverages, especially sugary drinks which have been found to be potent drivers of weight gain.  There is also evidence that sometimes when fluid intake is inadequate, often people tend to feel hungry rather than thirsty.  So, in effect, they may eat when what they really needed was water.  Researchers also proposed that water intake may also contribute to weight loss through "water-induced thermogenesis."  As Dr. Muckelbaurer explained it, "The idea is that drinking water itself increases energy expenditure of your body. It has an energy consuming effect."  More study is needed to confirm this effect.

What to do:  Unless you have a medical condition that requires fluid restriction, drink plenty of water.  Besides helping us feel full and reduce our intake of food and sugary beverages, adequate water consumption reduces risk of kidney stones and urinary tract infections.  How much is enough?  You can aim for the proverbial 8 glasses per day but, in truth, fluid needs vary greatly depending on the weather, level of activity, and the individual.  A good way to ensure you are adequately hydrated is to make sure your urine stays light yellow or clear.    To aid with weight loss, try drinking a glass of water before deciding if you want a snack and drinking 2 glasses before meals. 

Adapted from article available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_138421.html

Source:

Muckelbaurer R, Sarganas G, Gruneis A, et Muller-Nordhorn.  Association between water consumption and body weight outcomes: A systematic review.  J.  Am J Clin Nutr August 2013 vol. 98 no. 2, pg. 282-299.  Available at http://ajcn.nutrition.org/content/98/2/282.

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/