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

EXERCISE REDUCES BREAST CANCER RISK BY ALTERING ESTROGEN BREAKDOWN

Researchers have long noted a relationship between regular aerobic activity and lower breast cancer risk.  Why does activity decrease breast cancer rates?  Certainly regular activity helps to keep weight in check and extra weight is a risk factor for breast cancer.  Interestingly, a new study has uncovered another reason activity is seems to lower risk.  A recent clinical trial found that regular activity changes the way women's bodies metabolize estrogen.  Estrogen metabolites are known to influence breast cancer development and the researchers found that aerobic activity  increases certain estrogen metabolites that lower risk while also reducing other estrogen metabolites believed to increase risk.  This study is just one in a growing number pointing to the fact that regular activity has many subtle metabolic effects that have far reaching implications for our health beyond simply burning calories.

The study included 391 pre-menopausal inactive women.  They ranged in age from 18 to 30 and had BMI's ranging from 18 (slightly underweight) to 40 (obese).  Researchers randomly assigned half of the participants to remain inactive while the other half did 30 minutes of moderate-to-vigorous aerobic exercise five times a week for 16 weeks. Participants worked out on indoor machines such as treadmills and elliptical machines.  Researchers collected urine samples from women in both groups before and after completing the study. There were no significant changes in the estrogen metabolites of the women in the inactive control group but for the women in the exercise group, the levels of the beneficial estrogen metabolites had increased and the levels of  the harmful estrogen metabolites had declined.   

What to do:  Aim to do 30 minutes of cardiovascular activity 5 times per week.  This will help to reduce breast cancer risk as well as risk for heart disease, diabetes, and most other chronic diseases.  Other factors that reduce breast cancer risk include maintaining a healthy weight, limiting intake of unhealthy saturated fats, avoiding alcohol, consuming a diet rich in antioxidants (deep orange and dark green veggies seem especially beneficial), and maintaining a healthy vitamin D level (ask your doctor to check your vitamin D level and take a supplement if needed).

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_136635.html

http://www.medpagetoday.com/HematologyOncology/BreastCancer/38967

http://www.sciencedaily.com/releases/2013/05/130507061143.htm

Source:

Smith AJ, Phipps WR, Thomas W, Schmitz KH, Kurzer MS.  The effects of aerobic exercise on estrogen metabolism in healthy premenopausal women.  Cancer Epidemiol Biomarkers Prev. 2013 May;22(5):756-64. doi: 10.1158/1055-9965.EPI-12-1325.  Available at:  http://www.ncbi.nlm.nih.gov/pubmed/23652373?dopt=Abstract

CEREAL SOLUTIONS: HOW TO CHOOSE A HEALTHY CEREAL

Ample research indicates eating breakfast is associated with a healthier weight, lower rates of heart disease and diabetes, and overall better health.  Enjoying a bowl of healthful cereal for breakfast is an easy, no-brainer way to start your day with a serving of fiber-rich whole grains. But not all cereals are created equal, and some offer little more than a hefty dose of sugar and refined white flour. Here's some tips to ensure your bowl of cereal provides a healthy start.  

The milk - What to Look for:

Choose 1% or fat-free (skim):  Milk is naturally rich in protein and vital minerals including calcium and potassium.  It is also fortified with vitamin D and A.  Unfortunately whole milk is also high in unhealthy saturated fat.  To avoid artery clogging fats, choose non-fat/fat-free/skim or 1% fat milk.

Healthy options if you are lactose intolerant: If you find milk gives you gas and bloating, you likely lack the enzymes in your digestive tract necessary to breakdown the natural carbohydrate in milk, lactose.  In Lactaid milk (again opt for 1% or skim), the lactose has already been broken down and should be well tolerated.  Soy milk is also a healthy alternative to dairy milk as the fats in soy are healthy fats.  Just be certain when choosing a soy milk to opt for an unsweetened one as many are high in added sugar.  Compared to soy or dairy milk, almond milk is much lower in protein.  Look for a milk or milk substitute that has at least 7g of protein per cup. 

The cereal - What to Look for:

The front of cereal boxes are designed to sell cereal rather than provide you with the information you need to make a healthy decision.  Look at the Nutrition Facts label and ingredient list to size up a cereal.  The following nutritional criteria apply to ~1 cup of cold cereal or ~1/2 cup (dry) hot cereals (about 40g of cereal but note that in the case  of the finely ground cereals 40g is less than ½ cup dry) not including milk or fruit.

180 calories or less:  Note the serving size:  For cereals, the serving size listed on the nutrition facts labels ranges from 1/4 cup to 1 1/2 cups.  All the listed nutrition facts apply to the listed serving size, so when comparing cereals, first note the serving size.  Granola and muesli types of cereal often have small serving sizes listed.  For example, Kellogg's Special K Lowfat Granola has 190 calories per serving but a serving is only 1/2 cup - so that means per cup it has 380 calories!  Keep in mind that 1 cup of dense cereal contains more grain and will be more filling than an airier cereal so it is also useful to compare the grams per serving as well.  Note your portion size:  Another important factor in controlling calories is to watch your portion size.  Most bowls easily hold 2 cups of cereal.  If you are not mindful of your portion you may be having 2-4 times the listed calories per serving.  Using a small bowl has been shown to reduce the amount of cereal eaten.

4g of fiber or more:  Fiber helps with regularity, fullness, and slows digestion to help prevent blood sugar spikes.   The fibers that are best for regularity and health are intact fibers- fibers that are found in whole grain or bran (the outer layer of a grain that is richest in intact fiber) ingredients. Many cereals including the Fiber One line, have added isolated fibers such as inulin, polydextrose, oat fiber, or wheat fiber.  While these are also still healthy they do not help as much with regularity and may not contribute to heart health as much as intact fiber.  FYI, wheat bran is the best ingredient for regularity.

Whole grain or bran is first ingredient:  Looking at the number of grams of whole grains in a cereal can be misleading.  The ingredients are listed from greatest amount to least amount in a food, so look for options with a whole grain or bran (intact fiber) as the first ingredient.  In hot cereals all rolled oats or steel cut oats are whole.  If rice is not specified as brown than it is not a whole grain.  Grits and the original versions of Cream of Rice and Cream of Wheat are also not whole grain cereals. 

6g or less of added sugar per cup:  In some cereals, more than 50% of the calories per serving come from straight sugar!   When it comes to added sugar, less is better and none is best.  Keep in mind cane juice, honey, corn syrup, fructose, and brown sugar are all added sweeteners no healthier than sugar.  Instead of opting for pre-sweetened cereals, add your own fresh, frozen or dried fruits to give your cereal some sweetness.  You could also add your own sugar-free sweetener such as Splenda without adding calories.  Cereals with added raisins will have higher sugar content but may be low in added sugar.  Both Post and Kellogg’s Raisin Bran are good options.  If you want a pre-sweetened hot cereal, the sugar-free packets and Quaker’s line of “Lower Sugar” options are good bets. 

Less than 200g of sodium per cup:  Many cereals are very low in sodium while others have over 300 mg per serving.  The Kellogg's Chex line is one of the highest with as much as 425mg per cup!  Among hot cereals, many of the instant packets are higher in sodium.  For example the Quaker Weight Control packet has 240mg per packet while the Old Fashioned has 0mg per 1/2 cup dry.

Nutrition bonus - 6g or more of protein per cup: While cereals are grain-based and therefore mostly carbohydrate, many cereals are now formulated with added protein.  Protein is important for fullness and maintaining lean tissue when losing weight.  Special K Protein, Kashi Go Lean (cold cereal), and Kashi Go Lean Instant Packets are some of the healthiest options high in protein.

Here's a list of some of the healthier cold cereal options widely available in local grocery stores:

General Mills Cheerios Original

General Mills Fiber One 80 Calories Honey Squares

General Mills Fiber One Original

General Mills Fiber One Raisin Bran Clusters

General Mills Total Whole Grain

General Mills Wheaties

Kashi GO LEAN

Kashi Heart to Heart Warm Cinnamon Oat & Honey Toasted Oat

Kashi Squares Honey Sunshine

Kellogg's All-Bran

Kellogg's All-Bran Complete Wheat Flakes

Kellogg's Raisin Bran

Kellogg's Special K Protein

Newman's Own Sweet Enough Cinnamon Fiber Flakes

Post Bran Flakes

Post Grape-Nuts Flakes

Post Original Shredded Wheat Spoon Size or Big Biscuit

Post Raisin Bran

Post Wheat'n Bran Shredded Wheat Spoon Size

Quaker Life Crunchtime

Quaker Whole Hearts

CARNITINE FOUND IN MEAT & SUPPLEMENTS LINKED TO HEART DISEASE

Diets high in red meat are known to be associated with greater risk of heart disease.  The association between red meat and heart health has been thought to be mostly due to the unhealthy fats found in red meat that raise blood cholesterol levels and contribute to atherosclerosis, clogging of the arteries.  Now, new research has uncovered an additional way in which red meat consumption promotes atherosclerosis.  Researchers have found that when carnitine, a compound plentiful in meat, 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. 

The research, led by Dr. Stanley Hazen, tested the carnitine and TMAO levels of meat-eaters, vegans and vegetarians, and examined the carnitine blood levels of 2,595 patients undergoing elective cardiac evaluations. Among those undergoing cardiac evaluations, they found that high carnitine levels were consistently associated with a raised risk of heart disease, heart attack, stroke and heart-related death.  Also, in an experimental trial they fed steaks to persons who regularly ate red meat and measured levels of TMAO before and after the meal.  They found sharp increases in TMAO blood levels following the meal and also found similar results when feeding these persons carnitine supplements.  Next, participants were given a course of antibiotics to wipe out gut bacteria, and then again fed steaks, and, on another occasion, carnitine supplements.  After the antibiotic treatment, neither the steak nor the supplements increased TMAO levels, indicating that indeed it was gut bacterial producing the TMAO.

The type of bacteria living in one's digestive tract is strongly influenced by one's long-term dietary patterns. Researchers found that a diet high in carnitine shifts the gut microbe composition to the types that digest carnitine.  Thus, TMAO production is increased in meat-eaters. In contrast, researchers found that levels of TMAO and the bacteria which produce TMAO were very low in persons who were following a vegetarian (no meat, fish, poultry) or vegan (no animal products including no eggs and dairy) diet. 

It is believed that TMAO contributes to atherosclerosis because it enables blood cholesterol to get into artery walls and cause damage.  It is also believed to interfere with the body's ability to eliminate excess blood cholesterol.  Thus, a diet high in meat not only increases blood cholesterol but increases the harm caused by the higher levels of cholesterol. 

Dr.  Hazen, reports that he has taken his findings to heart. He had been a lifelong meat lover eating large portions several times a week, but, convinced by his findings, he now limits his intake to 4-6 oz. once every two weeks. 

What to do:  Besides meat, carnitine also occurs naturally in chicken, fish, and dairy but levels are much higher in red meat.  Carnitine is also added to energy drinks and supplements because it has been thought to help build muscle.  While meat is a great source of protein, iron, and B vitamins, because of the risk it poses to heart health, try limiting its consumption to 2 times per week or less.  Opt instead for lean protein sources such as fish, skinless poultry, lowfat/nonfat dairy, eggwhites, and beans.  Make sure to avoid supplements or energy drinks containing added carnitine.

Adapted from articles available at: 

http://www.nlm.nih.gov/medlineplus/news/fullstory_135662.html

http://www.sciencedaily.com/releases/2013/04/130407133320.htm

http://www.nytimes.com/2013/04/08/health/study-points-to-new-culprit-in-heart-disease.html?pagewanted=all&_r=0

Source:

Koeth RA, Wang Z, Levison BS, et al.  Intestinal microbiota metabolism of l-carnitine, a nutrient in red meat, promotes atherosclerosis. Nature Medicine; 2013.  Doi:10.1038/nm.3145.  Available at: http://www.nature.com/nm/journal/vaop/ncurrent/full/nm.3145.html