According to a new study presented on November 18, 2008 at the Seventh Annual International Conference on Frontiers in Cancer Prevention Research, physical activity can reduce the overall risk of cancer in women. However, the results also showed that these benefits are likely to be lost if you don’t get enough sleep.

      For the study, researchers followed 6,000 women for ten years after they completed an initial survey in 1998. None of the women had been previously diagnosed with cancer and all were over the age of 18.

      Using data from the survey, researchers were able to measure the participants’ levels of activity using a scale based on physical activity energy expenditure (PAEE). Then they assessed the relationship between physical activity, sleep duration and incidence of breast and colon cancer.

      First, researchers noted a significantly lower risk of cancer in women who scored in the top 50% on the PAEE scale for physical activity. But of the women in the top 50%, those who slept less than 7 hours per night had a higher overall cancer risk… negating much of the exercise benefits.

      Scientists don’t know exactly how exercising reduces cancer risk. Experts suspect it has something to do with hormone levels, immune health and body mass. According to the author of this recent study, Dr. James McClain, short duration of sleep seems to have an opposing effect on these key hormonal and metabolic functions.

      This study appears to add to the already long list of negative health effects associated with not getting enough sleep. Beyond the loss of focus and irritability… lack of sleep can lead to bigger problems like weight gain, increased cancer risk and higher blood pressure.

      There are a number of things you can do to get more sleep. Increasing daily activity levels and exercise, avoiding alcohol, caffeine, and high sugar foods are all good ideas.

      To help you fall asleep, try making the room completely dark or taking a bath before bed. Playing soothing music or using aroma therapy (like lavender or chamomile) may also help reduce the number of sheep you have to count each night.

      A study published in the November 2008 edition of Hypertension found that people with lower levels of vitamin D have an elevated risk for developing high blood pressure. Vitamin D is most commonly acquired through exposure to sun, although many foods are now fortified with it.

      Researchers from the Brigham and Women’s Hospital in Boston included 1,484 healthy women between the ages of 32 and 52 for the study. Participants were acquired from the second Nurses Health Study and compared to a control group of similar age and race.

      The researchers tested the participants’ levels of 25-hydroxyvitamin D, a protein used to measure vitamin D levels in blood. Overall, 65.7% of the women analyzed were vitamin D deficient.

      When compared to participants with the highest levels of vitamin D, those with the lowest had a 66% increase in high blood pressure risk. Compared to participants with sufficient vitamin D levels, those with the lowest amounts had a 47% increase in risk for developing high blood pressure.

      Estimates on the rate of vitamin D deficiencies in the U.S. vary from about 23% of the population to as high as 60%. But what most experts agree on is that the number is way too high. That may be why some are calling for an increase in the recommended daily allowance (RDA) for vitamin D.

      Currently the RDA for adults under 50 years old is 200 IU. For people between 51 and 70 years old the RDA is 400 IU and those over 70 years old should get at least 600 IU per day. Many doctors believe that number should be closer to 2,000 IU for all adults, regardless of age.

      Beyond blood pressure and heart health, vitamin D has been associated with a number of other health benefits. It has been shown to increase calcium absorption, stimulate the immune system, regulate cell growth and protect against certain cancers.

      There are two forms of vitamin D, D2 and D3. Vitamin D3 is created in our skin after exposure to sunlight. Vitamin D2 is synthesized from plants. Studies suggest that vitamin D3 is much more potent than D2, although many food products and supplements use D2 because it is less expensive.

      The traditional way to increase vitamin D intake is to get more sun. This can prove difficult because as you age your skin becomes less efficient at synthesizing the vitamin. The problem is made worse for those living in areas that don’t get a lot of sun.

      Even if you live in an area that gets plenty of sun year-round, there is always the risk of skin cancer. A safe alternative to lying by the pool may be to take a high quality supplement, or consume more foods fortified with vitamin D. Fish, milk products and many cereals either contain vitamin D naturally, or are fortified with the vitamin.

      A study published in the November 2008 issue of the European Journal of Clinical Nutrition found that selenium may decrease risk factors for metabolic syndrome. Metabolic syndrome is a combination of high blood pressure, high cholesterol, and diabetes.

      Selenium is a trace mineral which plays an important role in immune system and antioxidant function. Plants are the main dietary source, and the amount of selenium in the soil where a plant grows determines the amount we get from food.

      For the study, researchers from the University of Navara in Spain measured the blood pressure and lifestyle characteristics of 100 healthy individuals with an average age of 20. They also analyzed finger nail clippings from the participants, which were used to measure selenium levels.

      The researchers found that selenium reduced levels of a protein called serum complement factor 3 (C3), which is considered to be an early indicator for metabolic syndrome. It has also been associated with weight gain and increased blood sugar and triglyceride levels.

      According to the American Heart Association, metabolic syndrome is defined as having three or more of the following:

      1. A waistline greater than 40” for men or 35” for women
      2. Good (HDL) cholesterol under 40mg/dL for men or 50mg/dL for women
      3. Triglyceride levels over 150mg/dL
      4. Blood pressure over 130/85mm Hg or the use of blood pressure medicine
      5. Elevated levels of C-reactive protein
      6. Insulin resistance, glucose intolerance or the use of hyperglycemia (high blood sugar) medicine

      This deadly combination can put you at higher risk for a number of health problems including heart disease, heart attack, type 2 diabetes and even certain cancers.

      The researchers agree that more research is necessary to confirm these findings, but they also note that the results may support a call to increase the recommended daily values for selenium.

      In addition to getting more selenium, other good ways to reduce your risk of metabolic syndrome are to maintain a healthy diet low in saturated fats and exercise regularly.

      A study published in the November 2008 issue of the American Journal of Clinical Nutrition found that eating omega-3 rich seafood may increase the survival rate among prostate cancer patients by 48 percent.

      The 22 year study followed more than 20,000 male doctors who participated in the Physician’s Health Study. The participants were between the ages of 40 and 84 when the study began in 1983. All were cancer free at that time. During the 22 years that followed, 2,161 participants were diagnosed with prostate cancer and 230 died from it.

      The researchers found that men who ate fish at least five times per week were 48 percent less likely to die from prostate cancer than those who ate fish less than once a week.

      This study seems to support previous research that indicates you need about 850mg of key omega-3s EPA and DHA to experience the full health benefits. Even the most omega-3 rich fish contain a fraction of that amount. This may be the reason that only participants who ate fish 5 or more times per week saw the benefits.

      When you get enough omega-3s the benefits can seem endless. Thousands of studies have associated omega-3s with improved heart health and cognitive function, lower cholesterol and better eye health. Some studies have even found that omega-3’s may combat depression.

      Increasing your fish consumption can certainly give you more of the key omega-3s, EPA and DHA. But unless you eat a lot of fish you probably aren’t getting enough to see the health benefits. Using a high quality fish oil supplement may be a good way to bridge the gap.

      Be careful when choosing an omega-3 supplement, because not all products are created equally. Make sure the one you choose is certified for purity and potency by a reputable agency and contains at least 750mg of combined EPA and DHA.

     A new study presented on November 12 to the American Heart Association (AHA) at their annual conference in New Orleans found that hibiscus tea can lower blood pressure for people with mild hypertension and pre-hypertension.

     A blood pressure reading under 120 over 80 is considered normal for individuals over the age of 18. Systolic pressure between 120 and 139 and diastolic pressure of 80 to 89 are considered “borderline” high. Individuals whose blood pressure is within these levels are at high risk for developing hypertension.

      Researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University conducted the study which involved 65 volunteers between 30 to 70 years of age. All of the participants had a systolic blood pressure between 120 to 150mm/Hg and a diastolic blood pressure of 95 mm/Hg or less.

      The volunteers were randomly assigned to one of two groups. The first group drank three cups of hibiscus tea per day for six weeks. The second group drank a placebo beverage with artificial hibiscus flavoring and color.

      The researchers measured the blood pressure of the volunteers once a week for six months. After the 6 months, the group that drank hibiscus tea had a 7.2 per cent drop in their systolic blood pressure and those who drank the placebo only had a 1.3 percent reduction.

      The researchers also found a larger drop among the participants with a blood pressure over 129. Specifically, they found a 13.2 per cent drop in systolic blood pressure and a 6.4 percent drop in diastolic blood pressure.

      The AHA noted that while these results are very positive, further studies are needed to determine the long term benefits of hibiscus beverages.

      A new report published online November 14, 2008 on the British Medical Journal website found that older treatments for irritable bowel syndrome (IBS) like fiber, antispasmodics (which prevent bowel spasms) and peppermint oil may be most effective for some patients.

      The researchers analyzed results from a number of studies that explored the effectiveness of these traditional therapies for IBS. The analysis included 12 fiber studies (591 participant’s total), 22 antispasmodics studies (1,778 patients total) and four peppermint oil studies (392 patients total).

      After analyzing the data, researchers identified that peppermint oil was the most effective treatment, although all three were found to be effective in combating symptoms of IBS. The researchers note that peppermint oil may be most effective because it has antispasmodic properties and contains menthol, which reduces colon contractions.

      The use of peppermint and peppermint oil dates back to almost 1500 BC. It is said that ancient Egyptians and Babylonians added peppermint leaves to their baths to prevent disease and fatigue. Science has now shown that peppermint has digestive, anti-inflammatory and anti-bacterial properties.

      Another benefit of the traditional therapies used in the study was that none were associated with serious side effects. This observation is important as several newer treatments, including prescription drugs, have a long list of potential side effects.

      The researchers also noted that only soluble fiber was associated with a reduction in IBS symptoms. There are two types of fiber, soluble and insoluble. Insoluble fiber is what we call “roughage” and comes from green leafy vegetables. Soluble fiber is more difficult to get and comes from sources like beans and lentils.

      Based on these results, researchers note that physicians may want to look towards these treatments as a first line of defense against IBS. They appear to be effective in treating symptoms of the disease, have fewer side effects than some newer treatments and are relatively inexpensive.

      A recent study presented on November 12, 2008 at the American Heart Associations (AHA) annual meeting in New Orleans found that listening to enjoyable music may be good for your heart.

      The study was lead by Michael Miller, MD, director of preventive cardiology at the University of Maryland. It was designed to build on a 2005 study (from the same researchers) which found that laughter had a positive effect on blood vessel health.

      The recent study included ten volunteers, seven men and three women. The median age of the volunteers was 36. There were four phases to the study, each lasting 30 minutes. Each volunteer participated in all four phases.

      In the first phase, participant’s selected, and listened to, music that evoked a sense of joy. In the second phase, participants listened to music that they indicated made them feel anxious. For the third phase they listened to relaxation tapes, and in the final stage they watched comedy videos meant to provoke laughter.

      To minimize emotional desensitization, the participants were asked not to listen to their favorite music for at least two weeks before the study. Prior to each phase, volunteers fasted overnight so that researchers could get an accurate baseline reading of flow-mediated dilation (FMD).

      FMD is used to figure out how blood vessel lining react to certain stimuli. It measures the blood vessel’s ability to relax and expand to allow blood to flow freely. The better the FMD, the easier it is for blood to flow.

      Using an ultrasound to measure FMD, researchers found a 26% increase in blood vessel dilation after listening to joyful music. During the laughter phase of the study, participants experienced a 19% increase in FMD. While listening to relaxation tapes an 11% increase was observed.

      On the other hand, when participants listened to music that made them feel anxious their blood vessels actually narrowed by 6 percent.

      According to Dr. Miller, these results are very promising because they signal another preventative strategy that can be easily incorporated into our daily routines.

      So next time you’re in the car and there’s a difference of opinion on what music to listen to… just tune the dial to your favorite station and tell the other passengers that its doctor recommended.

      According to a study published in the November issue of Archives of Internal Medicine, getting less than seven and a half hours of sleep a night can increase your risk for developing cardiovascular disease.

      The study followed 1,255 individuals with hypertension for over four years. Participants had a median age of 70. For the duration of the study, researchers constantly monitored participants’ amount of sleep and blood pressure.

      After analyzing the data they had compiled, researchers found that participants who slept less than 7.5 hours a day were 33% more likely to suffer a cardiac event than those who did. The events included stroke, heart attack and sudden cardiac death.

      The researchers identified that participants who slept less than 7.5 hours had a 2.4% incidence for cardiovascular events, while those who slept for longer periods had only a 1.8% incident rate.

      The researchers note that this is yet another long term side effect of not getting enough sleep. Based on the study results, they recommended that primary care physicians begin asking patients with hypertension about their sleeping habits.

      Beyond the obvious daytime tiredness, irritability, and loss of focus… lack of sleep can also lead to more serious health issues. Hormonal issues, poor metabolism and high blood pressure have all been linked to poor sleep habits.

      There are many ways to improve your sleep and increase the amount of sleep you get each night. Some helpful tricks include avoiding sugary snacks and caffeine before bed, exercising during the day and trying to get to bed around the same time every night.

      A new study presented on November 12 to the American Heart Association (AHA) at their annual conference in New Orleans found that hibiscus tea can lower blood pressure for people with mild hypertension and pre-hypertension.

      A blood pressure reading under 120 over 80 is considered normal for individuals over the age of 18. Systolic pressure between 120 and 139 and diastolic pressure of 80 to 89 are considered “borderline” high. Individuals whose blood pressure is within these levels are at high risk for developing hypertension.

      Researchers from the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University conducted the study which involved 65 volunteers between 30 to 70 years of age. All of the participants had a systolic blood pressure between 120 to 150mm/Hg and a diastolic blood pressure of 95 mm/Hg or less.

      The volunteers were randomly assigned to one of two groups. The first group drank three cups of hibiscus tea per day for six weeks. The second group drank a placebo beverage with artificial hibiscus flavoring and color.

      The researchers measured the blood pressure of the volunteers once a week for six months. After the 6 months, the group that drank hibiscus tea had a 7.2 per cent drop in their systolic blood pressure and those who drank the placebo only had a 1.3 percent reduction.

      The researchers also found a larger drop among the participants with a blood pressure over 129. Specifically, they found a 13.2 per cent drop in systolic blood pressure and a 6.4 percent drop in diastolic blood pressure.

      The AHA noted that while these results are very positive, further studies are needed to determine the long term benefits of hibiscus beverages.

      According to study published in the November 2008 issue of Morbidity and Mortality Weekly Report very few American adults know about pre diabetes, including many who actually have the condition.

      Pre diabetes occurs when the cells in your body are beginning to become resistant to insulin and your blood glucose levels are higher than they should be, but not yet high enough to be classified as type 2 diabetes.

      The risk factors for developing pre diabetes are the same as those for diabetes, but most often there are no signs or symptoms until the condition reaches full blown diabetes. These risk factors include obesity, sedentary lifestyle, age, and race (African Americans, Hispanics and American Indians are at higher risk.)

      For the study, researchers analyzed data from over 24,000 adults who took part in the 2006 U.S. National Health Interview Survey. The data indicated that more than 25 percent of Americans have pre diabetes, but only 4 percent of those individuals have been told they have the condition.

      A greater awareness of pre-diabetes might lead to a decrease in type 2 diabetes if people use the information to take action against the disease.

      The researchers also found that much like diabetes, rates of pre diabetes increased with age and weight. The rate was slightly more prevalent among women than men (4.8 percent compared to 3.2 percent).

      This study seems to build on previous research published in October 2008 which found that the rate of diabetes in America has more than doubled over the past ten years, from 4.5 cases per 1,000 people in 1995-1997 to 9.1 cases per 1,000 people by 2007.

      The researchers noted that this steep rise in diabetes is likely related to the obesity epidemic in America. The researchers say these staggering numbers can be reduced by increasing awareness about pre diabetes.

      Many cases of diabetes can be prevented or delayed if people become aware of their high risk early on and take measures to control their weight, increase exercise, and maintain healthier diets.