Evan Watson, NatureCity author & contributor

Goji berry juice may boost both mood and energy levels in just two weeks according to a study published in the May 2008 issue of the Journal of Alternative and Complimentary Medicine.

Goji’s are small fruits found on evergreen shrubs in China, Tibet and India. They are shriveled red fruits that look much like raisins. The fruit has been used by herbalists in the Far East for thousands of years for eye health, improved sexual function and to boost the immune system and circulation. Recently, goji’s have become popular in the west as a “functional” food high in antioxidants and caretenoids.

In the past, several test tube studies have shown that goji berries contain powerful antioxidants and may inhibit the growth of cancer cells, reduce blood sugar levels and reduce cholesterol. But this is the first human, double blind, placebo controlled study outside of China to examine the effects of drinking goji berry juice.

In the study, researchers recruited 35 people who were split into two groups. One group received goji berry juice equivalent to 150g of fresh fruit and the other received a placebo.

All participants went through a “detox” phase during which they did not consume any products containing goji berries, dietary supplements or energy drinks. Each filled out a questionnaire at the beginning and two weeks later at the end of the study.

The questions included general feelings of well-being, neurologic and psychological traits and gastrointestinal, muscle and cardiovascular issues. Answers were based on a subjective rating between 0 and 5 points per question.

After 14 days the researchers noted significant increases in ratings for energy levels, athletic performance, quality of sleep, focus, and feelings of calmness, contentment and happiness among the participants who received the goji berry juice. The goji group also saw reduced fatigue and stress and improved digestion. In contrast, the placebo group only showed changes in heartburn and happiness

While the study’s authors suggest that more research needs to be done to understand how goji berry juice is responsible for these benefits, they also say that the results of this study clearly indicate that their are benefits associated with drinking the juice.

Source: Journal of Alternative and Complementary Medicine
Volume 14, Number 4, 2008, pp. 403-412
DOI: 10.1089/acm.2008.0004
Authors: Harunobu Amagase, PhD Dwight Nance, PhD

Evan Watson, NatureCity author & contributor

Getting more than 9 hours of sleep each night or less than 6 hours may increase the risk of stroke in post menopausal women according to new research from the US.

Researchers from a variety of US universities studied results of the Women’s Health Initiative Observational Study which ran for 11 years from 1994 until 2005. The study included 93,175 postmenopausal women between the ages of 50 to 79.

In the study group, 8% of the women reported sleeping for an average of 5 hours or less per night, 27% reported 6 hours of sleep, 38% reported 7 hours, 23% reported 8 hours and 5% reported sleeping for 9 hours or more.

The researchers found that those women that slept for 9 hours or more per night were 70% more likely to suffer a stroke during the observation period than those who slept for 7 hours per night.

There was a smaller correlation with women who slept for less than 6 hours per night. Researcher found that they had a 14% higher risk of suffering a stroke than those who slept for 7 hours.

Results of the study were published online ahead of print on July 17 in the journal Stroke.

While the scientists are not sure of the underlying neurological mechanisms behind the results, this study shows the clear need for further understanding of how our sleep habits affect our health.

Source: Stroke
July 17, 2008 online ahead of print;
“Sleep Duration and Risk of Ischemic Stroke in Postmenopausal Women”
Authors: Chen JC, Brunner RL, Ren H, Wassertheil-Smoller S, Larson JC, Levine DW, Allison M, Naughton MJ, Stefanick ML

Evan Watson, NatureCity author & contributor

A new study from researchers at the University of Texas has shown that fructose consumption may increase the production of fat in the body. This adds to the growing body of evidence that fructose may play a significant role in obesity.

Fructose is a simple sugar like glucose and sucrose. It is often used to sweeten food and drink products. One of the most popular forms of glucose is high fructose corn syrup, used regularly in soda and soft drinks.

In the Texas study, researchers recruited six healthy people (four men, two women) with an average age of 28. On three separate days, study participants were given a soft drink to consume in the morning.

On one day, the soft drink provided was sweetened with 100% glucose. Another day the drink was sweetened with 50% glucose and 50% fructose. The drink on the third day contained 25% glucose and 75% fructose.

The study was controlled and performed blind – so none of the participants new which soft drink they were consuming. They consumed the drink and four hours later ate a standardized lunch. Then they were tested for glucose and insulin levels and fat production.

Researchers found that immediately following the drinks, fat production increased from 7.8% in the 100% glucose group to 15.9% in the 50/50 group and 16.9% in the 25/75 group. In fact, fat production was about twice as fast in the fructose groups as in the glucose only group.

After lunch researchers observed that blood tryiglyceride levels were significantly higher in the groups that received soft drinks with fructose.

This study is one of many that indicate fructose may impact fat production and could be a significant contributor to obesity. Previous studies have shown that fructose intake causes spikes in blood sugar and can block insulin from regulating how the body uses and stores sugar.

Source: Journal of Nutrition
June 2008, Volume 138, Pages 1039-1046
“Dietary Sugars Stimulate Fatty Acid Synthesis in Adults”
Authors: E.J. Parks, L.E. Skokan, M.T. Timlin, C.S. Dingfelder

Evan Watson, NatureCity author & contributor

A new study from researchers at the University of Chieti-Pescara in Italy found that a combination of bilberry and french maritime pine bark may reduce the risk of glaucoma. The news has been toted as a breakthrough for the 2 million Americans suffering from the disease.

Glaucoma is a blanket term for a group of diseases that gradually lead to blindness. There are few early symptoms so many people afflicted with glaucoma don’t realize they have it. In fact, some experts estimate that half of all people with glaucoma aren’t aware that they have it.

One of the key risk factor for glaucoma is a pressure buildup in the eye, known as intra-ocular pressure (IOP). This happens when a buildup of nitrogen and oxygen occur in the eye. A simple test using an instrument called a tonometer can be used to measure IOP.

There is no known cure for glaucoma although with proper nutrition and early detection the risk factors for the disease can be lessened. That’s one reason why this latest study is so exciting to so many people.

In the study, researchers recruited 38 participants suffering from IOP. The participants were split into two groups and given either a bilberry and pine bark supplement or a placebo twice a day.

Each participant was tested for IOP at two, three and six months using a Goldmann applanation tonometer. After three months, all but one of the participants taking the bilberry and pine bark supplements saw a reduction in IOP. Only one participant in the placebo group saw a reduction.

After looking at the participants eyes using Doppler imaging the researchers noted better blood flow in the supplement group. They hypothesize that the increase in blood flow may be responsible for the reduction in IOP.

While more research needs to be done, these results may signal a breakthrough in eye health and nutrition.

Molecular Vision 2008; 14:1288-1292
“Effects of Mirtogenol on ocular blood flow and intraocular hypertension in asymptomatic subjects”
Authors: Robert Steigerwalt Jr, Belcaro Gianni, Morazzoni Paolo, Ezio Bombardelli,2 Carolina Burki, Frank Schönlau

Evan Watson, NatureCity author & contributor

A new study from researchers at Texas A&M University has shown that red grapefruit pulp may improve bone health and help reduce the risk of osteoporosis.

The study was published online ahead of the August issue of the journal Nutrition and found that the consumption of red grapefruit pulp slowed bone loss and elevated bone calcium and magnesium levels.

Researchers split 56 rats into two groups, a control group of 14 and a test group of 42. The test group was castrated to cause oxidative stress and simulate the rapid onset of osteoporosis symptoms. This group was then split into three smaller groups, one received no grapefruit pulp, the second received 5% grapefruit pulp and the third received 10% grapefruit pulp.

After 60 days the rats were tested for antioxidant status and bone loss. Bone quality and mineral content were also observed.

Researchers found that the castrated group that had not received grapefruit pulp had lower antioxidant counts, bone quality and bone mineral content than the non-castrated group. Then they looked at the effect of the grapefruit pulp amongst the castrated group.

The two groups that received grapefruit pulp both maintained their antioxidant status, and bone density and saw increased bone calcium and magnesium content.

This was just a preliminary study and more testing needs to be done. However, it demonstrates some of the potential benefits that may results from regular consumption so grapefruit pulp.

Source: Nutrition (Elsevier)
Published online ahead of print, doi: 10.1016/j.nut.2008.05.005
“Grapefruit pulp increases antioxidant status and improves bone quality in orchidectomized rats”
Authors: F. Deyhim, K. Mandadi, B.S. Patil, B. Faraji

Evan Watson, NatureCity author & contributor

As far as your health is concerned, not all fish are created equal. New research has determined that trout and Atlantic salmon are among the healthiest, while tilapia and catfish are among the least healthy.

Researchers from Wake Forrest University analyzed the fatty acid content of 30 of the most commonly consumed fish species in the US using gas chromatography. In particular, they measured the levels of omega-3 essential fatty acids and omega-6 fatty acids to calculate the important omega-6 to omega-3 ratio.

Omega-3 essential fatty acids are the beneficial fatty acids that have been associated with heart health benefits. On the contrary, omega-6 fatty acids are considered to be pro-inflammatory, causing high levels of damaging inflammation. Therefore, the healthier fish will have the lowest ratio of omega-6s to omega-3s.

The researchers found that Atlantic salmon and trout had excellent ratios of approximately 1:1, but tilapia and catfish had much higher ratios of approximately 11:1.

Results of the study were published in the July 2008 edition of the Journal of the American Dietetic Association.

If you are going to eat fish for the heart health benefits, you should try to eat more salmon or trout.

Another great way to increase your intake of omega-3 essential fatty acids is through a fish oil supplement with at least 300mg of EPA and 200mg of DHA, two beneficial omega-3s.

Source: Journal of the American Dietetic Association
July 2008; 108: 1178-1185
“The Content of Favorable and Unfavorable Polyunsaturated Fatty Acids Found in Commonly Eaten Fish”
Authors: Kelly L. Weaver, PhD, Priscilla Ivester, MS, Joshua A. Chilton, Martha D. Wilson, PhD, Prativa Pandey, Floyd H. Chilton, PhD

Evan Watson, NatureCity author & contributor

New research from Japan shows that Chinese black tea extract may have the power to reduce cholesterol levels, especially bad cholesterol.

In a recent study, researchers from the Nippon Supplement company in Osaka found that black tea extract reduced LDL (bad) cholesterol levels by 12%. Their results were published in the July 2008 edition of the journal Nutrition Reviews and noted other benefits associated with black tea extract including lower blood triglycerides and body weight.

The study involved 47 people with high cholesterol levels and ran for three months. The participants were split into two groups, one receiving one gram of the black tea extract and the other a placebo.

At the conclusion of the study researchers saw a 9% reduction in overall cholesterol levels and a 12% reduction in LDL (bad) cholesterol. According to the authors of the study, reduced cholesterol levels were still observable even one month after the conclusion of the study.

Researchers believe that the reduction in cholesterol can be attributed to tea’s effect on bile in your gut. The tea binds to bile and inhibits the absorption of bile acid back into the liver. Since the bile is not reabsorbed and is instead removed from the body, your liver produces more to compensate for the loss.

To create new bile the liver uses a process called “hepatic synthesis.” During this process, cholesterol is also broken down in the liver. Once created, the bile is released along with the broken down cholesterol – into the gall bladder. From there it is eventually excreted from the body through the digestive system, thereby reducing cholesterol levels.

The health properties of tea have been studied extensively in recent years. The benefits range from heart health to digestion and are generally attributed to polyphenols which naturally occur in tea plants.

There are several types of tea, the most popular being green, black and more recently, white. All are from the same plant and vary only in the amount of oxidation they are exposed to during fermentation.

White tea is said to contain the greatest percentage of polyphenols because is not fermented or oxidized. Green tea is slightly oxidized and usually contains about 30% polyphenols while black tea, which is exposed to the most oxidation, contains between 2%-10%.

Source: Nutrition Research (Elsevier)
July 2008, Volume 28, Issue 7, Pages 450-456
“Antihypercholesterolemic effect of Chinese black tea extract in human subjects with borderline hypercholesterolemia”
Authors: H. Fujita, T. Yamagami

Evan Watson, NatureCity author & contributor

A new study conducted by a group of British researchers found that eating more broccoli may protect men from prostate cancer.

The study was published by the Public Library of Science journal PLoS and is said to be one of first human trials to investigate how fruits and vegetables reduce cancer risk.

The findings are exciting when you consider that prostate cancer is the number two cancer killer of men worldwide. In fact, in the United States alone 30,000 men loose their lives to this disease each year.

The researchers studied 24 men at high risk of prostate cancer for one year. High risk was determined by the presence of pre-cancerous lesions that are known to increase prostate cancer risk. The men were split into two groups. One group was instructed to eat four servings of broccoli each day and the other four servings of peas.

The study found that the group who ate broccoli activated certain genes known to play a role in fighting cancer. The researchers associated the changes in these genes with a compound called isothiocyanate which is found in the cruciferous family of vegetables (cabbage, cauliflower, collard greens, kale, broccoli)

Broccoli in particular contains a special isothiocyanate compound called sulforaphate which researchers belief is an especially powerful cancer fighter.

According to the research, drastic changes in diet aren’t necessary to see these cancer-fighting benefits. Just a few more servings of cruciferous vegetables each day can have a dramatic effect.

Much to the dismay of children all over the world it has long been accepted that vegetables like broccoli are good for your health. For the first time this study shows how, biologically, that is true.

Evan Watson, NatureCity author & contributor

Astaxanthin, a pigment used to give salmon its pink color, may reduce indigestion and reflux symptoms according to researchers from Lithuania, Sweden and Denmark.

According to their recent study a high dose (40mg) of astaxanthin was found to reduce acid/bile reflux symptoms. These benefits were most notable in study participants who tested positive for Helicobactor Pylori (H Pylori) which causes stomach ulcers.

Astaxanthin is an antioxidant that is most often associated with eye and skin health benefits. But according to this research, astaxanthin benefits may also include stomach and digestion health.

The double blind, placebo controlled study recruited 132 participants suffering from acid reflux, heartburn and indigestion. Each participant was tested for H Pylori and then randomly given 16mg or 40mg per day of astaxanthin, or a placebo.

After one month the researchers did not observe any difference in the three groups using the Gastrointestinal Symptom Rating Scale (GSRS) which scores abdominal pain, indigestion and reflux syndrome. But then they dug a little deeper.

While no benefit was recorded based on the GSRS scale, researchers did find a significant benefit when looking at acid/bile reflux syndrome alone – particularly in those who tested positive for H Pylori.

More research needs to be done but one author of the study hypothesizes that the stronger response in participants who tested positive for H Pylori was because of reduced oxidative stress in the stomach, which he attributes to astaxanthin.

Up until a few years ago it was thought that stress caused stomach ulcers. But in 2005 Doctors Barry Marshall and J. Robin Warren won the Nobel Prize for discovering that bacterial infections, specifically, H Pylori infections – caused stomach ulcers. In fact, about 90% of ulcers are caused by these dangerous bacteria.

Other recent studies have shown cranberry and probiotics to be powerful weapons against H Pylori bacteria, especially when taken together. This latest research may open the door to one more natural alternative in the fight against H Pylori and the damage these bacteria cause inside your stomach.

Source: Phytomedicine
Volume 15, Pages 391-399
“Efficacy of the natural antioxidant astaxanthin in the treatment of functional dyspepsia in patients with or without Helicobacter pylori infection: A prospective, randomized, double blind, and placebo-controlled study”
Authors: L. Kupcinskas, P. Lafolie, A. Lignell, G. Kiudelis, L. Jonaitis, K. Adamonis, L. Percival Andersen, T. Wadstrom

Evan Watson, NatureCity author & contributor

Researchers from Vanderbilt University and the Hypertension Institute And Vascular Biology of Nashville published a new study that indicates increasing mineral consumption, particularly potassium, can help improve blood pressure.

The study was conducted by reviewing numerous studies that looked at the relationship between diet and hypertension. They found increased intake of three minerals–potassium, magnesium and calcium–was linked to lower blood pressure

Of the three beneficial minerals, the researchers concluded that the strongest supporting evidence points to potassium as being the most beneficial. Potassium helps counter the negative effects of sodium on blood pressure by promoting improved blood flow.

These results suggest that getting more fruits and vegetables–which are naturally rich in these minerals–amay improve blood pressure levels. This along with exercise and maintaining a healthy weight can reduce coronary heart disease and stroke risk.

The USDA recommends that adults get 4,700 mg of potassium per day. Excellent dietary sources of potassium include sweet potatoes, beet greens, tomato paste, yogurt, bananas and peaches.

Source: Journal of Clinical Hypertension
July 2008, 10 (7 supplement), pages 3-11
“Potassium, Magnesium, and Calcium: Their Role in Both the Cause and Treatment of Hypertension”
Authors: Mark C. Houston, MD, MS; Karen J. Harper, MS, PharmD.