Evan Watson, NatureCity author & contributor

Research published in the May 2008 edition of the World Journal of Gastroenterology found that probiotic bacteria can reduce harmful lipids in your body that can lead to disease and digestive issues.

Probiotics are live microorganisms that can be found in your gut. They are known as “good bacteria” and are essential to a healthy digestive system.

Your gut should have about 85% of these good bacteria, but most people only have about 15%. That is because additives in our water like chlorine, preservatives in our food, and antibiotics all kill probiotics. Inadequate levels of these good bacteria in our digestive system can result in bloating, indigestion, constipation, diarrhea and upset stomach.

For the study, researchers from the University of Helsinki, Valio Ltd, and VTT Technical Research Centre in Finland recruited 14 males and 12 females with an average age of 42. For three weeks the participants were told not to consume foods containing probiotics (yogurt, milk, cultured dairy products…). For the three weeks following the “wash out” period, participants were asked to consume a milk-based fruit beverage containing the probiotic Lactobacillus rhamnosus GG each day.

Researchers used something called lipodomic profiles to analyze the levels of specific lipids in the participants intestines. The lipodomic profiles were measured using a technique called ultra performance liquid chromatography as well as mass spectrometry (UPLC/MS). These tools allowed the researchers to identify and measure over 400 lipids in the participants, many of which are considered harmful to humans.

The researchers found that probiotics decreased levels of certain lipids that have been associated with an increased risk for high blood pressure, atherosclerosis, heart and bowel disease.

Previous studies have shown that probiotics can fight bad bacteria, boost the digestive system, and provide immune support. But this is the first study to show that probiotics can provide health benefits by decreasing harmful lipids in the body.

Probiotics have also been shown to help in the prevention and treatment of stomach ulcers, Crohns disease, urinary tract infections and eczema among other things.

The best probiotic supplements have several different friendly bacteria strains. That’s because each type provides a different health benefit. Probiotics are also very fragile organisms so it is important that they are still alive when you take them. Packaging that blocks light, air, and moisture is essential. Perhaps most important is that the probiotic be clinically proven to survive your stomach acid and bile, which kill many live probiotic cells in supplements.

Evan Watson, NatureCity author & contributor

A study recently published in the September 2008 edition of the journal Environmental Health Perspectives found that omega-3 supplements from fish or soy oil may protect the heart from air pollution, although fish oil proved to be more effective.

In the study, researchers recruited 52 nursing home residents with an average age of 76. For three months the participants were asked not to consume any supplements and observed. At the end of the third month the group was split in half and randomly assigned either a 2g fish or soy oil supplement. They were instructed to take the supplement daily for four months.

Blood tests taken before and during supplementation showed lower levels of oxidative damage to blood cells in all participants but a greater effect was observed in the fish oil group than in the soy oil group.

The researchers analyzed oxidative damage by measuring copper/zinc (Cu/Zn SOD) and glutathione peroxidase (GSH), both of which are thought to protect against oxidative damage. Participants who were given a fish oil supplement saw a 49% increase in Cu/Zn SOD and a 62% increase in GSH. Those in the soy group saw a 23% increase in Cu/Zn SOD and a 55% increase in GSH.

The researchers also looked at markers for oxidative stress like lipoperoxidation (LPO). They found that participants who took fish oil experienced a 72 percent decrease in LPO production. No decrease was observed in the soy oil group.

Air pollution has been linked to a variety of heart and lung diseases. The EPA estimates 80-90% of human exposure to air pollution occurs within the home, where we spend 90% of our time. According to the EPA, the air in our homes is often times more polluted than even the most industrialized cities.

Exposure to air pollution occurs when you breathe harmful particles from the air. Small particles, especially those smaller than 2.5 micrometres (PM2.5), have been linked to cardiovascular disease, asthma and increased rates of mortality among the elderly.

These particles can also cause oxidative damage and inflammation. Oxidative damage occurs as we metabolize oxygen from the air we breathe. This creates free radicals, which can destroy cell membranes, DNA, and proteins. While this metabolism is a natural process in our bodies, breathing polluted air creates too many free radicals for our bodies to neutralize without some help.

This study shows that omega 3 fatty acids, particularly those from fish oil, may be an effective tool against oxidative damage.

Fish oil is likely more effective than soy in protecting against oxidative damage because soy oil contains only ALA omega-3s. Those must be converted into EPA and DHA omega 3s for our body to use. During this conversion process, some of the potency is lost. Fish oil, on the other hand, delivers EPA and DHA directly and without the need for conversion.

In our increasingly industrialized world, finding ways to combat the detrimental health effects of air pollution will likely become more and more important. Consuming nutrients like omega-3s may be a good way to fight the onslaught of air pollution, and study after study is showing that fish oil is the best way to get the most important omega 3s, EPA and DHA.

Evan Watson, NatureCity author & contributor

A new study found that listening to relaxation tapes or Mozart three times a week may reduce blood pressure in the elderly. The results were presented on September 17th at the American Heart Association’s 62nd annual conference of the Council for High Blood Pressure.

For the study, researchers from the College of Nursing at Seattle University recruited 41 seniors living in retirement communities. The participants were divided in half and randomly assigned to two groups.

The first group listened to a 12 minute relaxation tape describing breathing and relaxation exercises over a background of soothing ocean sounds. The second group listened to a 12 minute Mozart sonata. Each group listened to the tapes three times a week for four months.

Researchers took blood pressure readings before and after the intervention. Once the active portion of the study had concluded, researchers asked participants to continue listening to the tapes. They took follow up blood pressure readings at one and three months after the study had concluded.

Using the blood pressure readings, researchers found that (during the active portion of the study) the relaxation tapes reduced average systolic blood pressure by 9 mm/Hg (from 141/73 to 132/70 mm/Hg) while the Mozart sonatas were associated with a 7 mm/Hg reduction (from 141/71 to 134/69 mm/Hg).

About half of the seniors continued to listen to the tapes after the study had concluded. According to blood pressure readings, only those who kept listening to the tapes experienced a prolonged decrease in blood pressure. Those who stopped listening saw their blood pressure revert back to pre-intervention levels.

Lead author Jean Tang noted that listening to relaxation tapes or classical music should not be considered a replacement for medication and other therapies. Instead, this study indicates that calming music could be a compliment to traditional treatments.

Other lifestyle changes have also been shown to help maintain healthy blood pressure levels. Not smoking, exercising, eating fruits and vegetables, limiting salt and caffeine can all contribute to keeping blood pressure low.

Evan Watson, NatureCity author & contributor

An acai rich juice blend may reduce inflammation and raise antioxidant levels, according to a study published in the August 2008 edition of the Journal of Agricultural and Food Chemistry.

The acai (ah-sigh-ee) berry has been used medicinally for thousands of years by indigenous tribes in the Amazon rainforest to boost the immune system, fight infection, protect the heart, and control prostate enlargement.

The fruit was introduced to the western world in the last few decades and its benefits are just now beginning to be proved by science.

In this latest study to explore the health benefits of acai, researchers found that the antioxidant rich fruit may reduce oxidative stress, chronic inflammation, and protect against free radical damage.

Researchers recruited 12 participants for the small study, half of them were men and half were woman. The mean age of the participants was 34.

Blood samples were taken from the individuals before consumption of the juice blend then one and two hours after consumption. The samples showed a 20% increase in blood antioxidant levels 2 hours after consumption as well as a corresponding decrease in lipid peroxidation, which is a marker for oxidative damage.

Oxidative damage is caused by free radicals which can harm the molecules inside cells and destroy cell membranes, DNA, and proteins. This damage has been linked to a number of diseases including cancer and Alzheimer’s, and has also been shown to speed up the aging process.

This study is significant because it shows that antioxidants, in the form of fruits rather than supplements, can be absorbed by your body and are effective in protecting human cells from free radicals. Although larger studies need to be done to verify these results, this study does indicate that drinking beverages rich in antioxidants, particularly acai, may have powerful health benefits.

Evan Watson, NatureCity author & contributor

According to a new study from researchers at the Henry Ford Hospital in Detroit, acupuncture works as well as a popular prescription drug in combating hot flashes related to breast cancer treatment. The study also found that acupuncture lasted longer and was not associated with the negative side effects linked to the drug.

The results were presented this month at an American Society for Therapeutic Radiology and Oncology meeting in Boston.

Acupuncture is a form of traditional Chinese medicine which has been used for over 2,000 years. The therapy involves inserting small needles into the skin to open energy channels and allow energy to flow freely throughout the body. In the Western world acupuncture is most often used to reduce pain or induce anesthesia.

In the study, researchers recruited 47 breast cancer patients suffering from hot flashes and night sweats. The group was divided in half and provided either a daily acupuncture treatment or a prescription drug called Effexor (used to prevention hot flashes and night sweats) for 12 weeks. The women were asked to keep a diary logging the number and severity of hot flashes before, during and after the 12 week treatment period.

Both groups saw a reduction in the severity and frequency of hot flashes while undergoing treatment. However, after the 12 week intervention period the acupuncture treatment group continued to experience the reduction for an additional 10 weeks while those who took the prescription drug only experienced the reduction for an additional 2 weeks.

Not only did the acupuncture benefits last much longer, participants in this group also did not experience any of the side effects associated with Effexor. Common side effects for the drug include nausea, headache, difficulty sleeping, dizziness, increased blood pressure, fatigue and anxiety.

These findings add to the growing body of evidence that highlights the benefits of acupuncture, particularly for cancer patients. Previous research has found that acupuncture can reduce chemotherapy induced nausea as well as post operative pain, and a study published earlier this year in the journal Menopause concluded that acupuncture was also effective in reducing the frequency and severity of menopause related hot flashes.

Evan Watson, NatureCity author & contributor

A new study published in the September 2008 issue of the journal Nutrition found that alphalinoleic acid (ALA) from flax oil increases blood omega-3 levels, but eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) from fish oil is more effective.

ALA, EPA and DHA are all considered omega-3 fatty acids. Their health benefits have been widely studied, particularly with respect to heart and brain health. EPA and DHA are considered more beneficial but are also harder to get since they come primarily from fish, which most people don’t get enough of in their diets.

ALAs are from plant sources and therefore easier to get. However, your body needs to convert these omega-3s into EPA and DHA before they can be used. During this conversion process, some of the potency is lost. This recent study illustrates just how much.

In the study, researchers from the University of North Dakota and the University of Manitoba split 62 firefighters into 3 groups. The first received ALA rich flax oil (1.2g, 2.4g or 3.6g), the second received EPA and DHA rich fish oil (.6g or 1.2g) and the third group received sunflower oil as a control. Firefighters were used in the study because they are exposed to high risk factors for cardiovascular disease.

The researchers took blood samples every other week for 12 weeks to measure the participant’s omega-3 levels. At the conclusion of the study period they found that the flax and fish oil groups both saw an increase in EPA omega-3s, although the increase was greater in the fish oil group. Only the fish oil group saw an increase in DHA.

According to the results, participants receiving 1.2g of flax oil saw a 14% increase in EPA. Those who took 2.4g saw a 32% increase and those who took 3.6g saw a 55% increase. None of the groups experienced an increase in DHA.

Those who were given a fish oil supplement saw a more significant increase of EPA as well as an increase in DHA. Participants who took .6g saw and 85% increase in EPA and 19% increase in DHA while those who received 1.2g had a 112% increase in EPA and a 40% increase in DHA.

These findings are important because they show that while ALA omega-3s are much easier to get from food (since they are abundant in plant oils, nuts and some vegetables), they aren’t as effective in boosting omega-3 levels as EPA and DHA that come from fish.

To skip the conversion process and get more of the most important omega-3s (EPA and DHA) you may want to consider a high quality fish oil supplement. Look for one that’s certified for purity and potency so you can be sure it doesn’t contain dangerous contaminants and will deliver at least 650mg of combined EPA and DHA.

Evan Watson, NatureCity author & contributor

A number of recent studies have linked poor dental hygiene to an increased risk of cardiovascular disease. According to the World Health Organization (WHO) heart disease is the number one cause of death worldwide, claiming more than 17 million people a year.

Most people know that obesity, high cholesterol, and smoking can all increase your risk of developing heart disease. But based on recent research associating gum disease with heart disease, we may need to add poor dental hygiene to the list.

This may come as no surprise to some people. After all, the mouth is one of the dirtiest places in the human body, where over 700 different kinds of bacteria flourish.

A recent study from the University of Bristol in Britain attempted to uncover the hidden link between oral hygiene and heart disease. Researchers mimicked the pressure inside blood vessels to test what happens when bacteria from the mouth enter the bloodstream.

The simulation showed that when bacteria enter the bloodstream through bleeding gums, blood platelets clump around and encase them. According to Howard Jenkins at the University of Bristol, this clumping acts as a protective barrier and could be the reason why antibiotics sometimes don’t work in treating infectious disease.

Separate research from the University of Otago Dunedin in New Zealand found that bacteria in the mouth may also cause atherosclerosis. Atherosclerosis is a disease brought on by a buildup of fats, cholesterol, cellular waste, calcium and other substances in blood vessels and arteries. This build up is called plaque and can lead to heart attack or stroke.

According to the study results, published in the August 2008 issue of the Journal of Periodontology, when bacteria in the mouth get into the blood stream they release something called stress proteins. These foreign stress proteins trigger the immune system to launch an attack which can result in a buildup of white blood cells in artery tissues and lead to atherosclerosis.

There are many ways to keep your heart healthy. Diet and exercise are extremely important as well as coping with stress, not smoking, and getting regular blood pressure screenings. According to this research, brushing and flossing your teeth may be another simple way to help prevent heart disease.

Evan Watson, NatureCity author & contributor

A new study from Brazil published in the August 2008 issue of the journal Nutrition found that not getting enough calcium in your diet may make it harder to lose weight. Milk and other dairy products are our main sources of dietary calcium.

Researchers from the University of Sao Paulo recruited 1,459 adults age 20-59 to study how calcium affects obesity.

Nearly 30 percent of the participants were overweight and 13 percent were considered obese. Obesity is defined as having a Body Mass Index (BMI) over 30 and overweight is associated with a BMI between 25-30.

In the study, each participant was given a questionnaire in order to measure physical activity levels and general lifestyle habits. Participants were then asked to recall what they ate each day.

After reviewing the data, researchers identified that the average intake of calcium was 448 mg per day. They found that people who consumed the lowest amount of calcium per day (under 265 mg per day) were 24 percent more likely to be obese than those who consumed the highest amounts (594mg per day).

The researchers noted that the association between calcium consumption and lower body weight was likely attributed to two factors. The first is that calcium seems to inhibit fat absorption by binding to and removing fats from the intestines. The second is that calcium may have an effect on certain hormones that play a role in fat buildup in cells.

According to the World Health Organization (WHO) and the International Obesity Task Force, nearly a quarter of US citizens and almost 300 million people worldwide suffer from obesity today.

Only about 20 percent of Americans consume the recommended daily value of calcium. Calcium has been shown to aid bone health, help with weight loss, skin health, and reducing the risk of ccolorectal cancer and stroke. Some studies have even suggested that calcium intake is associated with longevity.

Consuming more low fat and non-fat dairy products, like yogurt and skim milk, is an easy way to get your daily dose of calcium because they are relatively inexpensive and easily absorbable.

Evan Watson, NatureCity author & contributor

A recent study published in the October 2008 issue of the journal Nutrition reported that peptides from milk may help reduce blood pressure. High blood pressure (or hypertension) is one of the biggest indicators of cardiovascular disease. It is defined as a systolic BP over 140 and a diastolic BP over 90; in other words, a BP higher than 140/90.

For the study, researchers from Soochow and Peking Universities analyzed data pooled from nine studies published between 1996-2005. They looked at a total of 623 people with hypertension or pre-hypertension, all of which were given milk derived peptides as an intervention method.

Researchers found that those participants given milk peptides saw a 4.8 mmHg reduction in systolic blood pressure and a 2.2 mmHg reduction in diastolic blood pressure. When the researchers separated participants based on blood pressure, they found that individuals with high blood pressure (hypertension) saw a greater benefit from the milk peptides than those with pre-hypertension.

Milk peptides are small chains of amino acids formed when milk proteins are broken down in our stomach. They are found most abundantly in yogurt and cheese products.

Approximately 1 billion people suffer from high blood pressure worldwide. That figure is projected to double by the year 2025. Based on this research milk peptide supplements may be one way to help control this epidemic.

In addition to milk peptides there are many other lifestyle choices that can help you keep your blood pressure within healthy levels. Maintaining a normal body weight, exercising, consuming less salt, saturated fat and refined sugars, not smoking, and taking nutritional supplements like omega-3 fish oil are all good ways to keep blood pressure in check.

Evan Watson, NatureCity author & contributor

A large scale study performed by researchers from Japan’s National Cancer Center in Tokyo, recently found that adults who are physically active are less likely to develop a variety of cancers including colon, liver, pancreatic and stomach cancers.

The study published in the August 2008 edition of the American Journal of Epidemiology included 79,771 Japanese men and women aged 45-74. For five years each participant responded to questionnaires about their physical activity levels, lifestyle habits, and diets.

Between 1999 and 2004 the researchers identified 4,334 new cases of cancer among the participants. After accounting for outside factors like age, weight, smoking habits researchers found that the most active men were 13 percent less likely to develop cancer than the least active men. The most active woman were 16 percent less likely to develop cancer than the least active woman.

The relationship between lower cancer rates and physical activity was weaker among overweight participants.

Given that obesity is a risk factor for cancer, the decrease in risk observed in this study may be because exercise helps burn excess body fat and boosts the immune system, the body’s main defense against cancer. Previous research has also shown that exercise may inhibit certain hormones which can increase the growth and spread of tumors.

You don’t need to devote a lot of time – or exercise rigorously – to see positive health benefits. Small changes can go a long way. Walking for 30 minutes a day, stretching, playing with children or grandchildren can all have a significant impact on overall health.