SINGLE EPISODE OF BINGE DRINKING CAUSES GUT LEAKAGE & IMMUNE SYSTEM SUPPRESSION

While it has been well documented that chronic drinking increases gut permeability, a new study has found that even a single episode of binge drinking has this damaging effect.  Increased gut permeability negatively impacts health by allowing harmful bacteria to migrate into the small intestines where they produce toxins, called endotoxins.  Both the bacteria and the endotoxins travel into the bloodstream, compromising immune function and increasing inflammation in the pancreas, liver, and other organs.  Chronically increased endotoxin levels have been found to be one of the primary drivers of the development of alcoholic liver disease.  

Binge drinking is defined as a pattern of drinking alcohol that brings blood alcohol concentration (BAC) to 0.08g/dL or above. For a typical adult, this pattern corresponds to consuming five or more drinks for men, or four or more drinks for women, in about two hours.

In the study, 11 men and 14 women were given enough alcohol to raise their blood alcohol levels to at least .08 g/dL within an hour. Blood samples were taken every 30 minutes for four hours after the binge and again 24 hours later.

The researchers found that the alcohol binge resulted in a rapid increase in endotoxin levels in the blood and evidence of bacterial DNA, showing that bacteria had permeated the gut. Compared to men, women had higher blood alcohol levels and circulating endotoxin levels. Of the results, principle investigator Dr. Gyongyi Szabo stated, “We found that a single alcohol binge can elicit an immune response, potentially impacting the health of an otherwise healthy individual.  Our observations suggest that an alcohol binge is more dangerous than previously thought.”

What to do:  If you drink alcohol, do so in moderation.  For healthy adults, that means up to one serving of alcohol a day for women and up to two servings a day for men.  A serving of alcohol is defined as 12 oz. of beer, 5 oz. of wine, or 1.5 oz of spirits.  Typical portions of drinks often exceed these amounts so one glass may contain 2 servings or more.

Adapted from articles available at:

http://www.medicaldaily.com/binge-drinking-even-once-linked-gut-leakage-and-immune-system-effects-283072

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0096864

http://www.medscape.com/viewarticle/825506

http://www.sciencedaily.com/releases/2014/05/140515132212.htm

Source:

Bala S, Marcos M, Gattu A, et al.  Acute binge drinking increases serum endotoxin and bacterial DNA levels in healthy individuals. PLoS ONE, 2014; 9 (5): e96864 DOI:10.1371/journal.pone.0096864.

SHORT INTENSE EXERCISE BEFORE MEALS CONTROLS BLOOD SUGAR BETTER THAN EXERCISING MODERATELY ONCE PER DAY

Physical activity of any kind is known to lower and regulate blood sugar levels, because, unlike resting muscles that must respond to insulin in order to take up sugar from the bloodstream, contracting muscles take up glucose to fuel their efforts without the action of insulin.  But is it better for blood sugar regulation to exercise in one long bout or to break up the activity throughout the day? A recent small study found that multiple, brief bouts of exercise which include high intensity intervals control blood sugar better than a single long moderate workout. 

In this new study nine adult men and women with pre-diabetes were evaluated for 24 hours after completing each of three different exercise treatments.  On one occasion participants walked on a treadmill at a moderate pace for 30 minutes, finishing half an hour before dinner. On another day volunteers broke their workouts into 12 minute segments before breakfast, lunch and dinner. During the 12 minute workouts, participants alternated between walking as fast as they could for one minute with walking slowly for one minute.   In the final session, participants again completed three walking intervals, but these were interspersed with a minute of high-intensity, upper-body resistance training using stretchy bands.

Researchers found that after the 30-minute walk, while subjects after dinner blood sugar was lower than when they had not exercised, their blood sugar after meals on the following days was no different than if they had not exercised.  However, when participants completed the triple workout days, their post-meal blood sugar levels the next day were lower than baseline.

Breaking up exercise into multiple short intense sessions throughout the day appears to also be more effective for controlling blood pressure.  For example, a 2012 study of hypertensive participants found they achieved better blood pressure control if they completed three 10-minute walks rather than one 30-minute stroll.  Moreover, the amount of continuous sedentary time one spends has been found to be a risk factor for chronic disease regardless of physical activity, so to the extent that short bouts of exercise break up sedentary time, they are advantageous.  

What to do:  Of course always check with you doctor before starting an exercise routine.  But, health permitting, all physical activity, whether long or short duration, moderate or high intensity is good for us.    And, this study points out that exercising in small bursts throughout the day is an effective fitness strategy.  So, even if you cannot devote a block of time to exercise, short bouts can make a meaningful difference.  Exercising near meals with short intervals of high intensity is especially effective in improving blood sugar.  If your Doctor feels you are healthy enough for vigorous activity, exert yourself to the point that the exercise feels like about an eight or so on a scale of one to 10. Maintain that level of exertion for a minute; slow down for a minute; and repeat several times.  Stairs or standing knee/leg lifts are good ways to get intense activity in when on the go.  If that level of intensity is not appropriate for you, moderate short segments of activity are also helpful.

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/05/140508192458.htm

http://well.blogs.nytimes.com/2014/05/14/exercise-snacks-to-control-blood-sugar/?_php=true&_type=blogs&_r=0

http://www.theglobeandmail.com/life/health-and-fitness/health/bursts-of-exercise-may-help-blood-sugar-control/article18745761/

Source:

Francois ME, Baldi JC, Manning PJ et al. ‘Exercise snacks’ before meals: a novel strategy to improve glycaemic control in individuals with insulin resistance. Diabetologia, 2014; DOI: 10.1007/s00125-014-3244-6

PERSONS TAKING CHOLESTEROL MEDICINE NO LONGER MODIFYING THEIR DIET

In a comparison of Americans taking statins today and a decade ago, researchers found that those previously on statins ate fewer calories and less fat than other adults but, today, statin takers and those not prescribed statins eat similar amounts of fat and calories.  Researchers are concerned people believe because they are on the medicine, they can eat excess fat and calories without health consequences.  

Using records collected from the large U.S. National Health and Nutrition Examination Survey researchers compared people who took statins in 1999-2000 to those taking the drugs in 2009-2010.  They found that over that period statin takers increased their total calorie intake by 9.6% and their intake of calories from fat by 14.4%.  While in 1999-2000 persons taking statins consumed less calories and fat than those who were not taking cholesterol medication, a decade later the two groups consumed similar amounts of calories and fats.   Body mass index increased in statin users by 1.3, compared with an increase of 0.4 in nonusers. The effect persisted even after controlling for age, race, education and diagnoses of diabetes and high cholesterol.

Statins are used by about one-sixth of U.S. adults. The researchers postulated that because use of the drugs has become so pervasive, needing statins has become accepted as “normal”.  Patients do not feel an urgency to make lifestyle changes to improve their blood cholesterol and when the medicines lower their cholesterol to acceptable levels, some fail to recognize that they still have a blood cholesterol health problem. Unfortunately, excess calories and the intake of unhealthy fats can worsen cholesterol levels (even when treated with statins) and lead to weight gain which itself worsens cholesterol levels and chronic disease risk.   

What to do:  Cholesterol treatment is not a license to eat more calories or to choose items rich in unhealthy saturated fats such as meat, butter, and full-fat dairy products! Regardless of whether one takes medicine, consuming a diet low in saturated fat and rich in soluble fiber, getting regular activity, and aiming for a healthy weight are key to minimizing the risk of high cholesterol and heart disease. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_145897.html

https://archinte.jamanetwork.com/article.aspx?articleid=1861769

http://well.blogs.nytimes.com/2014/05/01/do-statins-change-our-eating-habits/

Source:

Sugiyama T, Tsugawa Y, Tseng C, Kobayashi Y, Shapiro MF. Different time trends of caloric and fat intake between statin users and nonusers among US adults: Gluttony in the time of statins?  JAMA Intern Med. Published online April 24, 2014. doi:10.1001/jamainternmed.2014.1927.

A SERVING OF BEANS A DAY KEEPS HEART DISEASE AWAY

A new review finds that eating a daily serving of legumes can help reduce "bad" LDL cholesterol as well as your risk for heart disease.  Canadian researchers examined 26 U.S. and Canadian studies that included a total of more than 1,000 people. Their analysis showed that getting at least one daily serving (3/4 cup) of legumes -- foods such as beans, chickpeas, lentils and dry peas -- was linked to a reduction in low-density lipoprotein (LDL) cholesterol by 5%.  A daily three-fourths of a cup is approximately double the intake of the average American.  

Why are beans so good for us?  They are high in protein, fiber, pre-biotics (substances that promote the healthy bacteria in the gut), natural plant sterols and stanols, healthy minerals such as magnesium and potassium, and antioxidant  polyphenols.  The high fiber and sterol/stanol content of beans acts like a sponge blocking the digestion of nutrients in other foods that raise cholesterol.  Their fiber and protein also make beans a slowly-digested, low glycemic food that does not cause spikes in blood sugar.  There is also some evidence that the potent antioxidant content of beans may help reduce risk of several cancers.

Some of the study participants reported stomach problems such as bloating, flatulence, constipation or diarrhea as a result of eating legumes.  Increasing intake gradually and soaking dry beans overnight helps to reduce the unwanted gastrointestinal effects of beans.  It has also recently been found that adding a supplement of probiotic lactobacillus bacteria to the soaking beans can further reduce the gas beans cause.

What to do:  Try to get a serving of beans each day.  Here are some ways to get more beans into your diet:

*Add cooked beans or chickpeas to green salads.

*Put them into soups, stews, and chili's.  Lentils cook quickly and make delicious hearty soups.

*Throw together a quick salad of beans and leftover rice, spring onions, bell pepper cubes, parsley topped with lemon olive-oil vinaigrette.

*Whip up a 3-bean salad.

*Make a bean and canned-fish salad (such as the classic Italian tonno e fagioli).

*Eat hummus or black bean dip as a snack with carrot sticks or celery or spread it on bread or pita.

*Mash warm beans, refried-bean style, with garlic, herbs and olive oil as a tasty side-dish.

*Saute cooked beans in olive oil with garlic and shredded greens (spinach, arugula, baby broccoli, kale, etc.) for a delicious, quick dinner.

*Have them in a breakfast burrito or soft tacos.

*Make them into a crunchy snack by roasting cooked chickpeas or edamame tossed  in olive oil and spices.

Adapted from articles available at:

http://www.integrativeoncology-essentials.com/2014/04/beans-beans-really-good-heart/

http://www.nlm.nih.gov/medlineplus/news/fullstory_145542.html

http://www.sciencedaily.com/releases/2014/04/140407122749.htm

http://www.examiner.com/article/new-health-benefits-found-for-beans-chickpeas-and-lentils

Source:

Ha V, Sievenpiper JL, De Souza RJ et al.  Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction: a systematic review and meta-analysis of randomized controlled trials. CMAJ, 2014 DOI:10.1503/cmaj.131727

THE LINK BETWEEN SATURATED FAT AND HEART DISEASE IS QUESTIONED

One of the consistent nutrition messages in the last 50 years is that saturated fats found in dairy and meat raise blood cholesterol and therefore increase the risk of heart disease.  However, this time honored recommendation is now being called into question.  A recent editorial arguing limiting saturated fat does not curb heart disease risk by cardiovascular disease researcher Dr. DiNicolantonio  and a review of the current research by Dr. Siri-Tarino and colleagues have been generating a reexamination of the evidence on this subject.

 Dr. DiNicolantonio points out that the original findings that linked saturated fat and heart disease were based on epidemiologic (population) studies in which researchers cherry-picked the evidence for groups that matched their hypothesis while excluding populations for which there was contrary evidence.  And, the 2010 Siri-Tarino review of existing epidemiologic studies on the relationship between saturated fat and heart disease found no significant evidence saturated fat intake increases cardiovascular disease rates.  Another reason saturated fat has been linked to heart disease is the evidence that it raises LDL cholesterol levels but, increasingly, it is being recognized that LDL cholesterol is made up of a combination of artery damaging small dense LDL particles and comparatively benign light large LDL particles and it appears that saturated fat mostly increases the light large LDL rather than the dangerous small LDL in the blood.  Dr. DiNicolantonio argues the real drivers of increases in the small damaging LDL particles is over-consumption of carbohydrates especially in the form of sugars and refined grains.

Additionally, one of the chief reasons saturated fat has been linked to heart disease is the finding that diets high in red meat, which is generally high in saturated fat, are linked with higher heart disease rates.  This is especially true for processed meat.  In the past few years researchers have been uncovering other ways that meat may be contributing to heart disease.  It appears that the nitrites in processed meat can damage arteries and increase metabolic problems linked to diabetes.  Also, it has been found carnitine which is especially rich in meat may be metabolized into a substance that increases arterial damage by small LDL particles.

What to do:  While new questions are being raised about the role of saturated fat in heart disease risk, it is too early to make a definitive conclusion.  Stay tuned.  In the meantime, there is stellar epidemiologic evidence that a traditional Mediterranean diet rich in olive oil, nuts, fish, beans, fruits, and vegetables does help to prevent and improve cardiovascular disease.  At the same time there is also good evidence diets high in processed carbohydrates such as refined flour and sugar do increase the risk of cardiovascular disease.  

Adapted from articles available at:

http://www.sciencedaily.com/releases/2014/03/140305191429.htm

http://www.medicalnewstoday.com/articles/273528.php

Sources:

DiNicolantonio JJ. The cardiometabolic consequences of replacing saturated fats with carbohydrates or omega-6 polyunsaturated fats: do the dietary guidelines have it wrong? Open Heart. 2014;1. doi:10.1136/openhrt-2013-000032.

Micha R, Wallace SK, Mozaffarian D. Red and processed meat consumption and risk of incident coronary heart disease, stroke and diabetes mellitus: a systematic review and meta analysis. Circulation2010;121:2271-83.  Available at: http://ajcn.nutrition.org/content/91/3/535?ijkey=2755fae85a1e0c716ad5d4419af2cd89c40e3388&keytype2=tf_ipsecsha&linkType=ABST&journalCode=ajcn&resid=91/3/535&atom=/bmj/347/bmj.f6340.atom

Siri-Tarino P, Sun Q, Hu FB, Krauss RM.  Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease.  Am J Clin Nutr 2010; 91: 535-46.  Available at: http://circ.ahajournals.org/content/121/21/2271.full.pdf+html

FIVE SMALL MEALS NO BETTER FOR WEIGHT LOSS THAN HAVING TWO BIG MEALS

Many people are told that in order to boost their metabolism, consume five small meals instead of 2-3 regular meals.  However, a new small study challenges this notion, finding that metabolism is not impacted by meal frequency.

In the study, researchers provided 24 women with diets of a set calorie amount but one day they split the calories into five small meals and on another day they divided them between two meals.  They measured participants' metabolic rate and calories burned on both days and found that the metabolic rate (the rate at which individuals burn calories) did not significantly differ whether eating five or two meals. 

Researchers also took blood samples at the start and before bed on the treatment days to assess how different biomarkers of inflammation responded to the two dietary treatments.  Inflammation is linked to greater risk for heart disease and diabetes.  The researchers found that for lean women there was no difference in inflammatory response to the five-meal plan and the two-meal plan, but that for obese women, they had higher levels of inflammation after the five-meal plan than the two-meal plan.  So, the two-meal plan proved marginally better for obese women in this small study.     

What to do:  This study echoes the findings of previous work.  Weight loss mostly depends on what we eat, not when we eat it.  In this study the intake of participants was kept constant to see if meal timing and frequency influenced metabolism.  However in the real world where individuals choose how much they eat, for some adopting a small and frequent meal plan helps to cut down on total intake while for others more frequent eating translates into greater total intake.  Observe your patterns and choose an eating schedule that allows you to best moderate caloric intake and make healthy choices.   

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_145347.html

Source:

Milan Kumar Piya, M.D., clinical lecturer, U.K. National Institute for Health Research, University Hospital Coventry and University of Warwick, England.  Press release for March 25, 2014, presentation, Society for Endocrinology meeting, Liverpool, U.K.

EXCESS INTAKE OF VITAMIN E, SELENIUM, OR BETA CAROTENE MAY INCREASE CANCER RATES

 A consensus statement released by the U.S. Preventive Services and the results of a new study both find that there are potential downsides to taking some vitamins and minerals. 

A panel of experts was recently convened to give Americans better guidance on supplementation.  The 16-member panel took an in-depth look at studies conducted over the past 10 years on vitamins and minerals and found  there was no conclusive evidence multivitamin improve health.  The panel also stated healthy Americans should not take vitamin E or beta carotene supplements to help prevent heart disease or cancer and that, for smokers, beta carotene supplements may actually increase the risk of lung cancer.  In two large studies taking beta carotene increased the risk of lung cancer in smokers by 24%.  There is also limited evidence that taking high levels of folate can increase colon cancer rates.

Additionally, a large supplementation trial found men taking selenium or vitamin E supplements can double their risk of prostate cancer.  The study, begun in 2001, was prompted by early research suggesting the supplements might protect against prostate cancer. But, researchers found that taking selenium increased the risk of high-grade cancer by 91% among men with already high selenium levels.  Among men with low selenium levels, taking vitamin E increased the risk of prostate cancer by 63% and the risk of aggressive cancer by 111%.

Men can still take their daily multivitamin without fear, however.  The levels administered in this study significantly exceeded the recommended daily intake and were higher than would be found in most multivitamins.  During the trial, men took 200 mcg of selenium and 400 IU of vitamin E daily, either separately or in combination.  By comparison, the recommended daily intake of selenium for adults is 55 mcg, and for vitamin E it is 22 IU. 

What to do:  If you want to take a multivitamin it is likely doing no harm but it also may be doing no good.  As the study findings reveal, taking large doses of supplements can increase cancer risk.  Certainly, supplements are no substitute for eating a healthy diet, getting regular physical activity, and controlling body weight.  Instead of supplements aim for healthy foods naturally rich in vitamins and minerals.  To get adequate vitamin E and selenium aim for whole grains, nuts, and dark leafy greens.

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_144782.html

http://www.cancer.gov/newscenter/qa/2008/selectqa

Sources: 

Sources: 

Frankel PH, Parker RS, Madsen FC, Whanger PD.  Baseline selenium and prostate cancer risk:  Comments and open questions. Journal of National Cancer Institute. Available at dju060 doi:10.1093/jnci/dju060.

Kristal AR, Darke AK, Morris JS, et al.  Baseline Selenium Status and Effects of Selenium and Vitamin E Supplementation on Prostate Cancer Risk. Journal of National Cancer Institute.  Available at djt456 doi:10.1093/jnci/djt456 first published online February 22, 2014.

U.S. Preventive Services Task Force.  Vitamin, Mineral, and Multivitamin Supplements for the Primary Prevention of Cardiovascular Disease and Cancer.  Annals of Internal Medicine on 25 February 2014.  Available at: http://www.uspreventiveservicestaskforce.org/uspstf14/vitasupp/vitasuppfinalrs.htm#copyright