Sarah McGowan-Freije, NatureCity author & contributor

Athletes may want to consider consuming more omega-3 fatty acids according to a new study published in the Journal of Science and Medicine in Sport.

Researchers from the University of Tuebingen in Germany recruited 40 non-smoking amateur male wrestlers with an average age of 18.6 for their study.

The wrestlers were randomly assigned to one of four groups:

1. Received training and omega-3 supplements

2. Received training and took a placebo pill

3. Received no training and omega-3 supplements

4. Received the placebo only (control)

After 12 weeks, the researchers observed a 53% increase in lung volume capacity and 41% increase in lung airflow among the participants in the group that took omega-3s while training.

This was the first study to look into the link between omega-3 consumption and lung capacity among training athletes and may add yet another benefit to the already long list of reasons to consider consuming more omega-3’s.

These essential fatty acids are most notably linked to improvements in cardiovascular health and have also been associated with better cognitive function, reductions in cancer risk and in the risk of developing age related macular degeneration.

You can get more of these omega-3 fatty acids by consuming oily fish like salmon and mackerel or by taking a high quality omega-3 supplement. If you opt for a supplement, be sure it is high quality, certified for purity and abundant in the two most important omega-3 fatty acids: DHA and EPA.

Evan Watson, NatureCity author & contributor

Researchers from the University of South Australia recently completed a study that strengthens the link between cocoa consumption and reductions in blood pressure. Their findings were published in the January 2010 issue of the Journal of Human Hypertension.

For the study, the researchers recruited 32 men and 20 postmenopausal women with untreated mild hypertension (blood pressure between 130/85 and 160/100 mmHg.)

The participants were randomly assigned to one of four groups. Each group received a cocoa beverage containing different doses of flavanols, ranging from 33-1052 mg of flavanols per day for 6 weeks.

At the end of the 6 weeks, only the highest dose of 1052 mg of flavanols was associated with a significant reduction in blood pressure. That group saw a decrease of 5.3 mmHg for systolic blood pressure and 3 mmHg for diastolic blood pressure.

Scientists have long believed that the anti-hypertensive benefits of cocoa are due to the naturally occurring antioxidants found in cocoa called flavonols, and this study further confirms their belief.

These powerful antioxidants have been shown to reduce the risk of cardiovascular disease, decrease inflammation and improve brain health by increasing blood flow.

Different kinds of chocolate contain varying amounts of cocoa, and therefore varying amounts of flavonols as well. Dark chocolate contains the highest amount of cocoa, but be careful because as we all know, it is very easy to eat a little too much chocolate. Due to the high saturated fat content of chocolate, eating much more than 1-2 servings daily (20-40g) can easily cancel out any of the antioxidant and anti-inflammatory benefits.

Evan Watson, NatureCity author & contributor

An extract made from the French maritime pine bark called Pycnogenol has been gaining increasing popularity as the science behind its health benefits grows.

A recent study published in the February 2010 issue of the Journal of Cardiovascular Pharmacology and Therapeutics adds kidney health to the list of benefits associated with Pycnogenol.

The study found that the pine bark extract may help increase blood flow, thereby reducing the risk of hypertension and the resulting kidney damage that often occurs.

Researchers from G D’Annunzio University in Italy recruited 55 hypertensive patients for the randomized, controlled study.

All of the participants were given 10 mg of an anti-hypertensive medication called Ramipril daily for 6 months. Additionally, half of the participants also received 150 mg of Pycnogenol daily for 6 months.

At the beginning and end of the study the researchers measured urinary levels of the protein albumin, which is used to measure kidney function. When the kidneys are damaged, albumin leaks from the kidney into the urine.

At the end of the study the researchers observed a 26% reduction in albumin levels in the group taking only Ramipril and a 57% reduction among the participants given both Ramipril and Pycnogenol.

The participants taking Ramipril and Pycnogenol also saw a 10% improvement in blood flow to the kidneys.

All the participants also saw greater reductions in both systolic and diastolic blood pressure; 30% and 8% respectively for the Ramipril only group and 35% and 11% respectively for the Rampril and Pycnogenol group.

This study adds to the findings of previous studies that have linked Pycnogenol to reductions in blood pressure. Due to Pycnogenols’ anti-inflammatory properties, it may also be effective at fighting other inflammatory diseases such as arthritis, osteoporosis and diabetes.

Evan Watson, NatureCity author & contributor

It has been well established that Omega-3 fatty acids provide numerous health benefits, most notably with regard to heart health. Now, two recent studies may add new benefits to the list.

The first of the two studies found that omega 3’s may boost cognitive function among boys. The study was conducted by scientists from the University of Cincinnati and published in the February 2010 issue of the American Journal of Clinical Nutrition.

The study included 33 healthy boys between 8 and 10 years of age. The boys were randomly assigned to receive 400 mg or 1200 mg per day of DHA or a placebo for eight weeks.

The researchers measured brain activity using magnetic resonance imaging (MRI) and found that DHA levels in the membrane of red blood cells increased by 47% in the low dose group and 70% in the high dose group. The placebo group experienced an 11% drop in DHA levels.

The MRI also showed increased activation in parts of the brain responsible for memory, motor control and visual processing. The researchers attribute the increased activation to the increased levels of DHA present, and note that DHA supplementation may be useful in treating ADHD and major depression.

The second study was conducted by scientists with the Dutch Ministry of Justice and it found that supplements of omega-3 fatty acids may actually make prisoners less aggressive.

The study, which was published in the journal Aggressive Behavior, included 200 young adult offenders in the Netherlands.

The researchers found a 34% reduction in violent behaviors when the participants were given omega-3 fatty acid supplements. The researchers say their findings verify the connection between diet and mental health, and further studies have already been initiated to substantiate these findings.

These two studies add some new science to back the already impressive list of omega-3 health benefits, including improvements in heart health, reductions in some cancer and reductions in the risk of developing age related macular degeneration.

Evan Watson, NatureCity author & contributor

You may not need to feel so anxious about eating chocolate. A recent study found that just a couple weeks of snacking on dark chocolate may help decrease stress.

The study was conducted by scientists from the Nestle Research Center and published in the January 2010 issue of The Journal of Proteome Research.

The study included 30 healthy participants who were classified by low or high anxiety levels at the start of the study. The participants were then assigned to receive 40g of dark chocolate (about ¾ of a chocolate bar) containing 70% cocoa for 2 weeks.

By the end of the two weeks, the high anxiety participants saw reductions in the stress hormone cortisol and in levels of adrenaline. No significant change was found in the low anxiety participants.

The growing number of health benefits associated with chocolate is often attributed to naturally occurring antioxidants in chocolate called flavonols. Flavonols have been shown to reduce the risk of cardiovascular disease, increase blood flow to the brain and even improve skin health.

Chocolates with a higher percentage of cocoa, such as dark chocolate, tend to have better health benefits. It’s important not to get too carried away though. If you eat more than 1-2 servings of chocolate a day the high saturated fat content can easily outweigh any antioxidant and anti-inflammatory benefits.

Sarah McGowan-Freije, NatureCity author & contributor

Higher consumption of antioxidants in the everyday diet may help lower the rate of diabetes. This was the conclusion of a study conducted by University of Athens researchers.

Diabetes is projected to become an epidemic in America over the next 10-20 years due to population growth, aging, unhealthy diets, obesity and sedentary lifestyles. This fact prompted the researchers to conduct a study on the relationship between oxidative stress and diabetes.

Their findings were published in the February 2010 issue of the journal Nutrition, Metabolism and Cardiovascular Disease.

For the study, the researchers chose a random sub-sample from the ATTICA study, which documented extensive data on the dietary habits of the participants. The chosen participants consisted of 551 men and 467 women from throughout the Attica region in Greece.

The researchers found that higher levels of antioxidant consumption in the everyday diet resulted in lower levels of glycemic indices regardless of age, gender or physical activity levels. These decreases were observed for healthy individuals, pre-diabetics and diabetics but not among obese individuals.

The glycemic index measures how fast a food is likely to raise your blood sugar level. Eating more low glycemic index foods, such as apples, muesli, broccoli and yogurt, helps reduce the risk of heart disease and diabetes, and is key to sustainable weight loss.

Consuming more foods and drinks high in antioxidants such as fruits, vegetables legumes, nuts, spices, wine and tea can provide a lengthy list of health benefits beyond diabetes prevention. Since antioxidants reduce inflammation and oxidative stress in our bodies, they have been shown to reduce the risk of cardiovascular disease, cancer and other diseases.

Scott Greenberg, NatureCity author & contributor

Researchers recently found yet another reason to take your multivitamins: they may help you lose those extra unwanted pounds.

Researchers from the Department of Nutrition and Food Hygiene at Harbin Medical University in China discovered the link between weight loss and multivitamins by conducting a study that included nearly 100 obese women between 18 and 55 years of age. They published their findings in the February 2010 issue of the International Journal of Obesity.

The study participants were randomly assigned to one of three 26 week intervention groups:

1. One group received a daily multivitamin and mineral supplement

2. The second received a 162 mg calcium supplement

3. The third received a placebo.

At the end of the study, the multivitamin and mineral group lost an average of 8 lbs of body weight, whereas the calcium group only lost 2 lbs and the placebo group lost just 0.5 lbs. The multivitamin group also saw significant reductions in waist circumference and BMI.

This study adds to an already large body of evidence backing the health benefits of multivitamins. Beyond aiding in weight loss, multivitamins have also been shown to reduce the risk of cardiovascular disease and boost mental health and physical health. Some studies have also shown that the cells of people that routinely take multivitamins actually have a younger biological age.

It is important to note that not all multivitamins are created equal; you should do some research before choosing the multivitamin that best suits your needs.

Evan Watson, NatureCity author & contributor

Men who consume nearly double the recommended daily intake of calcium may significantly decrease their risk of dying from heart disease and cancer according to a recent study.

The study was conducted by Swedish researchers and published in the February 2010 issue of the American Journal of Epidemiology.

For the study, the researchers recruited 23, 366 men between 45 and 79 years of age. None of the men used dietary supplements.

The researchers followed the participants for nearly ten years from 1998-2007, during which time 2,358 deaths occurred. 819 of those deaths (32%) were related to cardiovascular disease and 738 (29%) were from cancer.

When the researchers compared the participants with the highest average intake of calcium (nearly double the recommended 1000 mg daily) to those with the lowest average intakes they found a 25% reduction in the risk of dying from heart disease and cancer.

Previous research has linked calcium intake with lower blood pressure and a decreased risk of hypertension.

The researchers warned however that too much of a good thing can be a bad thing; consuming too much calcium can impair kidney function and negatively affect absorption of other minerals.

These negative affects only occur when you consume more than 2,500 mg of calcium daily, which rarely occurs from dietary or supplemental calcium intakes.

Evan Watson, NatureCity author & contributor

If you are suffering from joint pain, you may want to consider taking a new extract made from brown seaweed, according to a study recently published in the February 2010 issue of Biologics: Targets & Therapy.

For the study, researchers with the Center for Health and Wellbeing in Australia recruited 12 individuals suffering from osteoarthritis of the knee with an average age of 62.

The participants were given 100 mg or 1000 mg of brown seaweed extract for 12 weeks.

The researchers measured symptoms of osteoarthritis using an internationally-validated test called “COAT” (Comprehensive Osteoarthritis Test.) They found that the higher dose of seaweed extract reduced osteoarthritis symptoms by over 50% and the lower dose reduced symptoms by 18%.

The researchers said their findings may mean that osteoarthritis sufferers will be able to reduce or replace their drug intake. They noted that further studies involving more participants are needed to confirm their findings.

Previous studies have already shown that brown seaweed extract may improve waist size, promote liver health and boost the immune system.

Another natural joint health product that has gained recent attention is shea tree extract, which was shown to reduce the symptoms of osteoarthritis in a study published in the December 2009 issue of the journal Phytotherapy Research.

The joint health market is currently dominated by glucosamine, but results from recent studies have shown it may not be as effective as originally thought.

Sarah McGowan-Freije, NatureCity author & contributor

Pregnant women may be able to keep their children healthy before they are even born by taking probiotics during their pregnancy, according to a recent study conducted by researchers at the University of Turku in Finland.

The study findings were published in the February 2010 issue of the British Journal of Nutrition.

For the study, the Finnish researchers recruited 256 women in their first trimester of pregnancy. The women were randomly assigned to a control group or a group that received probiotics daily. The reearchers then followed the mothers and the babies for 24 months.

They found that probiotic supplementation reduced the risk of gestational diabetes by 20%. There were no negative effects associated with the supplementation.

Additionally, the rate of larger birth size was also significantly lower among the probiotic group. Birth size is a marker for later obesity.

Offspring of women who suffer from gestational diabetes during pregnancy are at an increased risk for childhood obesity and diabetes as they get older. Additionally, gestational diabetes increases a woman’s risk of developing type-2 diabetes.

Probiotics have been shown to provide a large range of other health benefits, particularly in regards to treating gut problems and gastrointestinal disorders. Probiotics also may boost the immune system, delay the development of allergies and possibly even help children avoid the flu.

To boost probiotic levels in your gut, try consuming more yogurt and cultured milk products. You can also try incorporating a quality probiotic supplement into your diet. Make sure the supplement contains several probiotic strains and is packaged to block light, air, and moisture, which can easily kill probiotics.