AMONG THOSE DEFICIENT IN VITAMIN D, SUPPLEMENTATION BOLSTERS WEIGHT LOSS EFFORTS

If you're trying to kick-start weight loss, getting a healthy dose of vitamin D could help.  That's according to a new study that has found taking vitamin D supplements can aid weight loss in obese and overweight people who are deficient in the vitamin.    

Previous studies have suggested that about 40% of North American adults are vitamin D-deficient.  Persons who are obese have been found to have much higher rates of vitamin D deficiency. Extra weight appears to interfere with the body's production of vitamin D.  While the importance of vitamin D to bone health has long been appreciated, in the last decade it has emerged that vitamin D is essential for many aspects of health including immune, cardiovascular, and endocrine function. 

The new study included 400 overweight and obese people with vitamin D deficiency who were put on a low-calorie diet and then divided into three groups. One group took a placebo containing no vitamin D, while the two other groups took either 25,000 IU (about 800 IU's daily) or 100,000 IU (about 3,300 IU's daily) of vitamin D per month.  After six months, participants in both vitamin D supplementation groups had lost significantly  more weight and had greater reductions in their waistlines than those taking a placebo.

What to do:  Vitamin D is nicknamed the "sunshine vitamin" because the body produces the nutrient when skin is exposed to sunlight.  To maintain adequate vitamin D, consume food sources rich in Vitamin D such as milk and other fortified products as well as oily fish such as salmon and sardines.  Also, next time you get blood work with your care provider,  request your Vitamin D level be checked.   Vitamin D is widely available in supplements.  To maximize uptake of vitamin D, choose a supplement with D3 that includes calcium.  Persons with some conditions should not supplement with Vitamin D so check with your provider before starting supplementation. 

Source:

European Congress on Obesity, news release, May 7, 2015

Adapted from article available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_152449.html

HIGH SUGAR DIET FOR JUST 2 WEEKS INCREASES HEART HEALTH RISK

A recent experimental study has found that in as little as two weeks regular consumption of  significant calories from corn syrup worsens metabolic indicators of heart disease risk.  The results of this research trial reinforce findings from many epidemiological studies that indicate, independent of weight, the risk of cardiovascular disease increases as the amount of added sugar consumed increases,.

In the trial, 85 healthy adults ages 18-40 who did not regularly consume soda were randomized to four different treatment groups.  One group was given diet soda sweetened with aspartame (Equal), while the others consumed beverages sweetened with high-fructose corn syrup comprising 10%, 17.5% or 25% of their total daily calorie requirements. After being on the prescribed sugar intakes for two weeks, the diet soda group did not have any changes in their blood levels of heart health risk.  However, all the sugar drinking groups had marked increases in cardiac risk.  LDL cholesterol, triglyceride, apolipoprotein-B (a protein that increases plaques on blood vessels, leading to vascular disease), increased in all groups on the sugary drink regimen.  And, across the sample, those who consumed the higher levels of sugar had the greatest changes in heart health risk factors.  This small study is one of the first to demonstrate a direct, dose-dependent relationship between the amount of added sugar consumed in sweetened beverages and increases in cardiovascular disease risk.  In the 17.5% and 25% sugar-calories treatments, levels of uric acid which causes gout and also impacts heart health also increased. The researchers noted that the increases in unhealthy proteins and fats in the blood were greater in men than in women and the changes in heart health risk factors were independent of body weight gain.

The Dietary Guidelines for Americans 2010 suggest an upper limit of 25% or less of daily calories consumed as added sugar while the American Heart Association (AHA) and the World Health Organization (WHO) recommend people get no more than 5% of total daily calories from added sugars. For someone on a 2,000-calorie diet, that's about 100 sugar calories or six teaspoons a day, the amount of sugar in a typical 6-ounce serving of vanilla yogurt or 8-ounces of soda.  The results of the current study indicate that intake at the 25% limit does impact health and that total sugar consumption is best kept near the limits set by the AHA and WHO.   Currently, the average American adult consumes around 16% of daily calories (approximately 20 teaspoons of sugar for a 2,000 calorie diet) from added sugars. 

What to do:  Take stock of the sugar and other caloric sweeteners in your diet.  Aim to cut out all sweetened drinks including juice.  These are high in sugar, mostly devoid of nutrients, and do not help to fill us up.  Many foods that are often considered healthy such as granola, cereal, flavored yogurt, snack bars, canned fruit, sauces, and flavored oatmeal are high in added sugars.  When you do have a sweet, control the portion and savor it.

Sources:

Stanhope KL, Bremer AA, Medici V, et al. A dose-response study of consuming high-fructose corn syrup–sweetened beverages on lipid/lipoprotein risk factors for cardiovascular disease in young adults. American Journal of Clinical Nutrition, April 2015. DOI: 10.3945/ajcn.114.100461

Rizkalla SW.  Health implications of fructose consumption: A review of recent data.  Nutrition & Metabolism. 2010;7:82.  DOI:  10.1186/1743-7075-7-82 

HEALTHY DIET RICH IN GREENS & BLUEBERRIES REDUCES ALZHEIMER'S RISK

A recent study has found that following an eating plan designed for brain health, called the 'MIND' diet, significantly reduces the risk of developing Alzheimer's disease.  Researchers developed the MIND diet by reviewing the body of evidence on how different dietary factors influence brain health. The MIND eating plan combines aspects of the Mediterranean diet with certain features of the DASH (Dietary Approaches to Stop Hypertension) diet, both of which emphasize taking in plenty of fruits and vegetables and regularly eating beans, nuts, and whole grains while limiting meat, sugar, and dairy fat. Unlike these diets, the MIND diet specifically calls for daily inclusion of dark green leafy vegetables and berries, especially blueberries and strawberries. Unlike DASH, the MIND diet minimizes dairy intake and does not emphasize overall fruit consumption.  And, unlike the Mediterranean plan, the MIND does not require nearly as many fruits, vegetables or fish and it does not limit red meat consumption as stringently. The MIND diet specifically calls for:

• Include at least three servings of whole grains a day.
• Include dark leafy greens (e.g. kale, spinach, collard) plus at least one other vegetable serving each day.
• Include nuts every day.
• Include beans every other day.
• Include poultry at least twice a week.
• Include berries, especially blueberries and strawberries at least 2 times per week.
• Include fish at least once a week.
• Limit red meat to no more than 12 oz. per week.
• Limit butter and stick margarine to less than 1 Tablespoon daily.  Use olive oil instead.
• Limit cheese to once per week or less.
• Limit sweets and sugary beverages to no more than 5 times per week.
• Limit deep fried and fast food to once a week or less.

To study the effects of the MIND diet on Alzheimer's, the research team tracked the food intake of 923 individuals ages 58-98 over the course of a decade.  They then measured the incidence of Alzheimer’s over a 4.5-year follow-up.

Researchers next assessed how closely participants’ eating habits conformed to the Mediterranean diet, the DASH diet, and the MIND diet. All of the diets reduced Alzheimer’s risk. Those who closely adhered to the DASH saw a 39% drop in risk, those who adhered to the Mediterranean diet saw a 54% reduction in risk, and those who adhered to the MIND plan saw a 53% decrease in risk.  Interestingly, those who only moderately stuck to the Mediterranean and DASH diets did not see their Alzheimer’s risk decrease but those who moderately followed MIND, saw risk drop by 35%.

What to do:  Five million people in the U.S. currently suffer from Alzheimer’s and by 2050 the cases of Alzheimer's are projected to reach 16 million.  So, challenge yourself to adopt as many healthy habits as you can.  This study highlighted that even moderately following the MIND diet made a big difference in Alzheimer's risk.  Plus, what's good for the head is also good for the heart!

Source:

Morris MC, Tangney CC, Wang Y et al. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia, 2015; DOI:10.1016/j.jalz.2014.11.009

Adapted from articles available at:

https://www.rush.edu/news/press-releases/new-mind-diet-may-significantly-protect-against-alzheimers-disease

http://www.nlm.nih.gov/medlineplus/news/fullstory_151718.html

http://www.sciencedaily.com/releases/2015/03/150319104218.htm

FOCUS ON FIBER FOR BETTER HEALTH

Fiber is the indigestible part of plant foods -- whole grains, beans, nuts/seeds, fruits and vegetables. Fiber has many health benefits including improving regularity, lowering blood cholesterol, stabilizing blood glucose, and  supporting weight loss.  However, the typical diet is dominated by animal proteins which naturally have no fiber and refined grains (white bread, pasta, & rice) from which the fiber is removed.  It is estimated only 5% of Americans get the recommended 25-35 grams of daily fiber with most getting less than half that. 

An intriguing recent study illustrates the power of fiber.  Researchers advised 240 obese patients with metabolic syndrome to follow one of two diets for 1 year.  One group was assigned to eat at least 30g of fiber daily.  The other was assigned the American Heart Association's (AHA) detailed dietary guidelines which contains 13 components including eating more fruits and veggies, reducing sugar & salt, choosing lean proteins, limiting alcohol, and balancing intake of protein, fats and carbohydrates. Researchers found simply having individuals increase their fiber intake was equally effective for weight loss and heart health risk factors as following the AHA's detailed dietary guidelines.  So, keep it simple.  Eat more fiber!

What Are the Health Benefits of Fiber?

Fiber content is listed under "Total Carbohydrates" on the Nutrition Facts label.  Fiber is classified into insoluble and soluble.  Soluble fiber is especially helpful with increasing fullness, moderating blood sugar, and decreasing blood cholesterol.  Oats, apples, citrus, barley, beans and many seeds are good sources.  Insoluble fiber, while also contributing to fullness and GI health,  is most important in softening and adding bulk to the stool.  It is found in the bran of whole grains as well as many crunchy fruits and vegetables. 

Eating the right amount of fiber has been shown to have a wide range of health benefits.  Eating the right amount of fiber has been shown to have a wide range of health benefits including:

·         Aids in weight control by increasing fullness without adding calories 
·         Aids digestion and supports healthy gut bacteria
·         Prevents constipation, diverticulosis, hemorrhoids
·         Lowers blood cholesterol
·         Improves blood sugar control
·         Improves irritable bowel syndrome, and inflammatory bowel disease
·         Prevents kidney and gallstone formation
·         Reduces systemic inflammation
·         May reduce blood pressure and stroke risk
·         May reduce colon and some other types of cancer risk

Here's some more details on how fiber improves health... 

Intestinal health: Since your body cannot digest it, fiber travels through the intestine attracting water along the way. This causes the stool to enlarge and soften, which enhances your body's natural process of elimination. If you eat too little fiber, the result can be constipation, diverticulosis (in which pouches develop in GI that food can get trapped in causing infections) and hemorrhoids. High fiber diets are estimated to reduce the risk of diverticulosis by 40%.   Higher fiber diets can also relieve symptoms of irritable bowel syndrome and inflammatory bowel disease.  Fiber fuels healthy intestinal bacteria.  It is increasingly being recognized that maintaining healthy gut bacteria populations has profound effects on immune function, inflammation, and chronic disease risk.

Cardiovascular health:  An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40% lower risk of heart disease.  A diet high in soluble fiber, like that found in oats and oat bran, can help reduce cholesterol levels and promote cardiovascular health. As soluble fiber passes through the digestive system, it binds to bile acids and removes them from the body.  The liver makes bile acids from cholesterol so when bile is excreted, the liver synthesizes additional bile by using cholesterol from the bloodstream, thereby lowering the blood cholesterol. Soluble fiber can also bind to unhealthy dietary fats in the GI, preventing them from being digested.  Higher fiber diets also appear to improve blood pressure.  Researchers have found that for every additional 7g of daily fiber, stroke decreases by 7%.  Because fiber slows digestion and blunts blood sugar rise after a meal, it also helps to control blood sugar levels.  Keeping blood sugar in check reduces heart health risk, especially among diabetics who are at high risk for cardiovascular problems.  

Metabolic & endocrine health:  Fiber, especially soluble fiber, helps to slow digestion of carbohydrates and reduce the post-meal rise in blood sugar.   By increasing feelings of fullness and preventing blood sugar swings, fiber has been found to decrease caloric intake.  Also, fiber-rich foods such as vegetables are low in calories and help to displace intake of other less healthy, higher calorie options. and improve weight loss.  A high-fiber diet also helps to reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

How can I increase my fiber intake?

Start slowly.  When you first add fiber to your diet you may notice bloating, cramping or gas. Add fiber gradually to minimize these symptoms. Be sure to drink plenty of water. Liquids help your body move fiber through the GI. Having high fiber foods or supplements can decrease the absorption of certain medications such as thyroid medicine.  Discuss how fiber may influence your medications with your provider. 

Whole grains and beans are the richest natural sources of fiber.  The fiber content among different fruits and vegetables varies considerably.  Some of the fruits highest in fiber include pears, berries, apples, kiwis, and oranges.  Veggies especially high include artichokes, sweet potatoes, green peas, broccoli, green beans, peppers, and asparagus.

Go for whole foods.  Choose breads, crackers and grains made from 100% whole grains such as whole wheat, brown rice, rolled oats.  Refined grains are stripped of most of their fiber.  Similarly, removing the skin from fruits and vegetables or juicing them decreases their fiber content. It’s better to eat an apple than to drink apple juice.

Experiment & try new options.  Try brown instead of white rice.  Many find quinoa or quinoa-corn pasta to be more palatable than whole-wheat.   Bulgur, quinoa and barley are good side dishes or chilled in salads. Add fresh or frozen vegetables to soups, sauces.  Try adding wheat bran, oat bran, flax, and/or chia seeds to yogurt, oatmeal, smoothies, cereals, and baked goods.

Eat more beans, nuts, and seeds.  Use beans in place of animal proteins at some meals.  Tuck beans into whole-grain tortillas or pita bread. Add them to soups, salads, and pasta dishes. Toss beans into sautéed veggies or mix them with cooked greens and garlic.  Nuts and seeds are versatile heart healthy options. Nuts are a great stand alone snack or use them on yogurt, salads, and stir-fries.  Chia and flax seeds can be sprinkled into dressings, yogurt, and smoothies. 

Consider a supplement.  Fiber supplements, while not taking the place of a high fiber diet, can be helpful.  Because the soluble fiber in foods is more limited, taking a supplement rich in soluble fiber is often advised. Aim for up to 12g of fiber per day from supplements with doses dispersed throughout the day.   Psyllium seeds/husks, found in Metamucil, Fiberall, and Konsyl, are a fantastic source of soluble fiber.  Still always best to get your fiber from foods. 

The following lists a number of specific suggestions on how to increase fiber intake.

High-Fiber Breakfast Foods

•         Whole grain hot cereals, such as oats (2g fiber per 1/2 cup) with fruit and seeds/nuts added

•         100% whole-grain cereal, All Bran (10g per 1/2 cup), Fiber One (14g per 1/2 cup), Kashi Go Lean (10g per 1 cup)

•         100% whole-grain bread, Ezekiel Sprouted Grain (3g per slice), 100% whole rye e.g. Mestemacher (6g per slice)

•         100% whole-grain bagels, English muffins, waffles, e.g. Eggo FiberPlus Waffles (4.5g each), Orowheat Double Fiber English Muffins (8g each)

•         High-fiber fruits, e.g. raspberries (4g per 1/2 cup), blueberries (4g per 1/2 cup) added to smoothies, yogurt

•         Add nuts & seeds, almonds (4 g fiber per 1 oz.), flaxseed (8 g fiber per 1 oz.), to cereals, yogurt, & smoothies

High-Fiber Lunch Foods

•         Sandwiches made with 100% whole grain/whole wheat and/or high-fiber breads with high fiber veggies

•         Sliced tomatoes (2g fiber per small tomato) & other high fiber veggies in sandwiches, salads

•         Fresh vegetables, baby carrots (2g fiber per 3 oz. serving) and snow peas (3g fiber per 1 cup)

•         Bean, lentil, or veggie-rich soups, such as Progresso High Fiber Minestrone (7g per 1 cup)

•         Add microwaved high-fiber veggies to frozen meals, leftovers, or prepared soups

•         Cooked beans or lentils added to soups, wraps, or salads, such as kidney beans (7g fiber per 1/2 cup)

•         Fresh fruit, bananas (3g fiber per small banana), apples (4 g fiber per small apple), strawberries (3g per 1 cup)

•         Nut butter on whole grain bread or crackers, such as peanut butter (2g fiber per 2 Tablespoons)

High-Fiber Dinner Foods

•         Whole grains, e.g. whole-grain spaghetti (3g per 1/2 cup), bulgur (4g per 1/2 cup), & quinoa (3g per 1/2 cup)

•         Bean sides & mains, e.g. white beans (6g per 1/2 cup), lentils (8g per 1/2 cup), & chickpeas (6g per 1/2 cup)

•         Fresh or cooked veggies, artichokes (7g per 1/2 cup), mixed veggies (4g per 1/2 cup), broccoli (3g per 1/2 c.)

•         Baked potatoes with skin (5g fiber per medium potato)

•         Whole grain and/or high-fiber rolls & crackers, such as Wasa Fiber Crispbread (6g fiber per 3 slices)

 High-Fiber Snack Foods

•         Fresh fruit, pears (5g per small pear), oranges (4g per orange), can be added to cottage cheese, yogurt

•         Dried fruit, such as dates (7g fiber per 1/2 cup) and figs (4g fiber per 2 dried figs)

•         Veggies, e.g. bell peppers (3g per 1 cup), celery (2g per 4 oz. serving) with hummus (2g per 2 tablespoons) 

•         Nuts and seeds, such as walnuts (2 g fiber per 1 oz.) and sunflower seeds (2 g fiber per 1 oz.)

•         100% whole-grain & high-fiber granola or nutrition bars, e.g. Fiber One bars (9g), Kellogg’s FiberPlus bars (9g)

•         Whole grain and/or high-fiber crackers, RyKrisp (6g fper 4 crackers), Mary's Gone Crackers (3g per 13 crackers) with hummus (2g per 2 tablespoons) or black bean spread/dip (2g per 2 tablespoons)

REDUCE THE CARB CONTENT OF RICE BY ALTERING COOKING METHOD

Researchers have found that making simple changes to the way rice is cooked can lower its calorie content, by converting some of its digestible starch to a type of starch that our gut enzymes cannot break down.

Rice is made up of both digestible starch and starch that cannot be digested, called resistant starch.  When starchy foods such as potato, rice, and pasta are cooled after cooking, some of the digestible starch becomes resistant starch, thus reducing the calorie and carbohydrate load of the food.  In this study, researchers experimented with different cooking and cooling methods to maximize the conversion of rice starch to resistant starch.  When they added half cup of white uncooked rice (not quick-cooking or fortified rice) to boiling water with a teaspoon of coconut oil (but other oils likely work similarly), then simmered (instead of boiling) the rice for 40 minutes, and then refrigerated the rice for 12 hours, the resistant starch in the rice increased 10-fold.  Briefly reheating the cooled rice for consumption did not decrease the resistant starch content.

How can such a simple change in cooking methods result in a lower-calorie food?  When rice is cooked with oil, the oil penetrates the starch granules, changing the structure of the granules making it harder for our digestive enzymes to break them down. And, when cooled, amylose, the soluble part of the starch, leaves the granules during gelatinization.  During the extended cooling period, the liberated amylose forms bonds that cannot be digested. 

Resistant starches are also beneficial because they fuel the healthy bacteria in our colons.  When consumed by the bacteria, they produce healthy substances nourish the intestinal cells and result in improved insulin resistance, immune function, mineral absorption.

What to do:  To reduce the starch content of carbs like potato, rice, and pasta, try cooking and cooling the items for a day before reheating or enjoying them cold.  Supplementing with resistant starches such as unmodified raw potato starch (e.g. Bob’s Red Mill Unmodified Potato Starch), plantain flour, green banana flour, and cassava/tapioca starch has been found to help reduce insulin resistance and blood sugar spikes after meals.  For best results take the resistant starch with water 30 minutes before meals.  To prevent gas and bloating, start by supplementing with 1 teaspoon once a day and gradually increase to 1 tablespoon three times per day.

Adapted from articles available at:

http://www.foodnavigator.com/Science/Changing-how-rice-is-cooked-could-cut-calories

http://www.rsc.org/chemistryworld/2015/03/low-calorie-healthy-rice-resistant-starch

http://healthyeating.sfgate.com/resistant-starch-white-rice-1472.html

Source:

James S et al. Rice (Oryza sativa L.) resistant starch and novel processing methods to increase resistant starch concentration.  249th National Meeting & Exposition of the American Chemical Society, March 2015. Press release & abstract available at:  http://www.eurekalert.org/pub_releases/2015-03/acs-nlr021915.php

INADEQUATE SLEEP INCREASES RISK OF WEIGHT GAIN & DIABETES

Many population studies have found a strong link between inadequate sleep and rates of obesity and diabetes.  A recent  research trial has found that this relationship may be in part due to the fact that inadequate sleep interferes with fat metabolism and the ability of insulin to regulate blood sugar levels.  In the study sleep deprivation lead to increased blood levels of substances called free fatty acids that are known to decrease the sensitivity of cells to insulin.

The study included 19 healthy men between the ages of 18 and 30. The volunteers participated in two sleep scenarios. In one, they got a full night's sleep -- about eight hours a night -- for four nights. In the other, they only got slightly more than four hours of sleep a night.

 

After a few consecutive nights of getting too little sleep, the men's blood levels of fatty acids increased and stayed high for about five hours in the early morning hours.  During this time, the body had to produce excess insulin in order to maintain normal blood sugar levels.  In the sleep deprived healthy young men, free fatty acid levels and insulin levels resembled what is typically seen in the early stages of diabetes.

Another recent trial found that sleeping just 30 minutes less than recommended increases rates of obesity and high blood sugar among diabetics.  The researchers studied 522 patients at high risk for diabetes.  Participants recorded their sleep patterns throughout the study.  At the start of the study, compared with participants who had no weekday sleep debt, those with sleep debt were 72% more likely to be obese, and by the 6-month mark, weekday sleep debt was significantly associated with obesity and insulin resistance.  Insulin resistance, the hallmark metabolic problem that precedes the development of full-blown type 2 diabetes, occurs when the body's cells fail to respond to insulin, causing blood sugar to remain elevated.   At 12 months, for every 30 minutes of weekday sleep debt at baseline, the risk of obesity and insulin resistance was significantly increased by 17% and 39%, respectively. 

While it is increasingly being recognized that sleep is integral to metabolic as well as immune, cardiovascular, neurological, and nearly all other aspects of health, Americans are getting less sleep.  In the 1960's the average adult got approximately 8.5 hours of sleep but today the average is close to 6 hours. 

What to do:  Make time for sleep.  Your health depends on it.  Limit leisure TV and computer time if it cuts into your sleep and prioritize keeping to consistent sleep patterns.  Getting regular activity and creating a quiet sleeping environment can help those who have difficulty sleeping.  The current daily sleep recommendations are as follows:

Preschoolers (3-5 yrs.) à10-13 hours

School-aged children (6-13 yrs.) à9-11 hours

Adolescents (14-17 yrs.) à8-10 hours

Adults (18-64 yrs.) à7-9 hours

Older adults (65+ yrs.) à 7-8 hours

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_151056.html

http://consumer.healthday.com/diabetes-information-10/misc-diabetes-news-181/just-a-half-hour-of-lost-sleep-linked-to-blood-sugar-issues-697091.html

http://www.pri-med.com/pmo/MedicalNewsDetail.aspx?id=16821

Sources:

Broussard JL, Chapotot F, Abraham V, et al. Sleep restriction increases free fatty acids in healthy men.  Diabetologia.  April 2015; Volume 58 (4): 791-798.  DOI: 10.1007/s00125-015-3500-4

Endocrine Society.  Losing 30 minutes of sleep per day may promote weight gain and adversely affect blood sugar control. ENDO March 2015.  Available at:  http://www.newswise.com/articles/losing-30-minutes-of-sleep-per-day-may-promote-weight-gain-and-adversely-affect-blood-sugar-control

2 OUT OF 3 SMOKERS SUFFER PREMATURE DEATH

Findings from a new analysis indicate smoking is even more detrimental to health than previous estimates.  It had been estimated that smoking-related diseases kill about half of smokers early, but newer research has put the figure as high as 67%. Data of more than 200,000 Australians,  found that compared to nonsmokers,  smokers who consume a pack each day are four to five times more likely to die prematurely and will, on average, die 10 years earlier than the average non-smoker.  Even just smoking 10 cigarettes each day doubles the risk of premature death.

In addition to the well-known hazards of smoking such as lung, throat, & other cancers, vascular disease, heart attacks, chronic lung disease and stroke, the researchers found that smoking was linked to significantly increased risks of infection, kidney disease, intestinal disease caused by inadequate blood flow, and heart and respiratory ailments not previously attributed to tobacco.

According to the CDC about 42 million Americans --15% of women and 21% of men -- smoke.  Given the additional health problems researchers have linked to smoking, an estimated 600,000 Americans die each year due to smoking related causes.  Despite the damaging effects of tobacco use, quitting smoking has immediate and long-term benefits including improved circulation and a drop in heart rate. Even quitting late in life can have positive effects. At age 65, giving up tobacco can reduce a smoker's risk of dying of related disease by 50%.

What to do:  If you smoke, try to quit.  Previous unsuccessful efforts to quit do not mean that you cannot succeed.  Keep trying.  Discuss smoking cessation treatment options with your healthcare provider.  Check out  www.nyc.gov/nycquits or call x311 to learn about the many free resources available including local tobacco cessation programs & support groups, and free nicotine patches.

Adapted from articles available at:

http://www.medscape.com/viewarticle/484308

http://www.nlm.nih.gov/medlineplus/news/fullstory_151133.html

http://www.nytimes.com/2015/02/12/health/smokings-health-toll-worse-than-previously-thought-study-says.html

Sources:

Banks E, Joshy G, Weber MF, et al. Tobacco smoking and all-cause mortality in a large Australian cohort study: findings from a mature epidemic with current low smoking prevalence. BMC Medicine. 2015; 13(1), 38.  DOI:10.1186/s12916-015-0281-z

Carter BD, Abnet CC, Feskanich D.  Smoking and mortality — Beyond established causes.  New England Journal of Medicine. 2015; 372:631-640.  Published online Feb. 12, 2015.  DOI: 10.1056/NEJMsa1407211