Evan Watson, NatureCity author & contributor

A Japanese study published in the October 2008 issue of the British Medical Association’s journal BMJ found that eating quickly and until you are full is a dangerous combination that may triple your risk of obesity.

The study included 3,287 Japanese adults (1,122 men and 2,165 women) aged 30-69. Each responded to a cardiovascular risks survey between 2003 and 2006.

The survey asked participants about their diet history and current eating habits. Questions included how fast the participants ate and how often they eat until completely full. They were also measured for height and weight to calculate body mass index (BMI).

The results from the survey indicated that 51 percent of the men and 58 percent of the women consistently ate until full. The researchers also determined that 45% of the men and 36% of the women surveyed ate quickly.

When researchers analyzed all of the data they found that participants who ate quickly and until full were three times more likely to be obese than those who did not.

With the increased availability of fast food and pre-made meals, eating behaviors worldwide are beginning to change. According to researchers, people are consuming more nutrient-deficient foods and spending less time eating.

These days, meals are often chosen based on affordability, availability and convenience rather than nutritional properties. According to the results of this study, these new eating habits could be a recipe for disaster.

With a little planning you can help prevent becoming part of the growing obesity epidemic in America. Preparing meals on weekends, stocking the refrigerator with nutrient rich foods and leaving yourself enough time to eat without rushing are all good ways to maintain a healthy diet and keep your weight in check.

Evan Watson, NatureCity author & contributor

A study published in the October 2008 edition of the American Journal of Clinical Nutrition found that eating two servings of yogurt a day can reduce the risk of bladder cancer by 40 percent.

For the study, 82,000 participants were asked to fill out a food frequency questionnaire over the course of nine years. The questionnaire assessed the average intake of 96 different foods and beverages.

After reviewing the data, researchers found that yogurt consumption reduced the risk of bladder cancer in men by 36 per cent and in women by 45 per cent. The data did not indicate any significant link between consumption of other dairy products and bladder cancer risk.

Researchers noted that the anti-carcinogenic benefits of the yogurt were likely due its lactic acid content. Lactic acid is found in fermented milk products and has been shown to suppress bladder cancer in previous animal studies.

Based on participant’s answers to other questions asked in the study, researchers identified that people who consumed yogurt also tended to lead healthier and more physically active lifestyles.

This study adds to the increasing body of evidence associating yogurt with bladder health benefits, but it’s not the only food that may help prevent bladder cancer. A recent study published the journal Cancer Epidemiology Biomarkers & Prevention found that cruciferous vegetables like broccoli may reduce bladder cancer risk by as much as 36 percent.

In addition to bladder health, yogurt has also been linked to a number of other benefits. The tasty snack has been shown to help prevent osteoporosis, aid in digestion and promote gut health. Some studies have shown it may even reduce the risk of colon cancer and inflammatory bowel disease.

Evan Watson, NatureCity author & contributor

According to a study published in the October 2008 edition of the journal Parenteral and Enteral Nutrition antioxidants can significantly decrease the risk of organ failure and death in critically injured patients.

The study followed 4,294 patients admitted to Vanderbilt University Medical Center trauma unit between 2005 and 2006. Of these critically injured patients, 2,200 were administered high doses of antioxidants for a period of seven days following surgery.

The patients were given 1,000mg of vitamin C and 1,000 IU of vitamin E orally every eight hours, and 200mcg of selenium once a day intravenously.

The group was then compared to the remaining 2,000 patients admitted to the hospital in critical condition. These patients acted as a control and received no antioxidant treatment following surgery.

The researchers found that there was a 28 percent reduction in mortality for patients that received antioxidants. Participants administered antioxidants also spent an average of one day less in the hospital before being released.

Previous research has shown that antioxidant levels in critically injured patients are quickly depleted, particularly following surgery. This can result in cell and tissue damage caused by free radicals and even lead to organ failure and death.

According to these results, antioxidant therapy may help replenish antioxidant levels which neutralize free radicals and reduce the risk of infection and death among critically injured patients.

The researchers also note that while antioxidants aren’t a magic bullet, they could be a safe and inexpensive way to increase the likelihood of survival for critically injured patients.

Evan Watson, NatureCity author & contributor

A study published in the October 2008 issue of the Journal of Agricultural and Food Chemistry found that cooked broccoli has less cancer fighting potential than raw broccoli.

For the study, researchers from the Netherlands analyzed the amount of sulforaphane in 8 participants after they consumed 200 grams of raw or cooked broccoli. The participants were all men between the ages of 18 and 60.

Sulforaphane is a natural compound that has been shown to block or delay the formation of cancer cells. It is produced when our bodies metabolize active plant chemicals called glucosinolates. Cruciferous vegetables like broccoli, cauliflower, cabbage and brussels sprouts contain high levels of these plant nutrients.

Blood and urine samples were taken from participants after they had consumed either raw or cooked broccoli. After examining the samples, researchers found significantly lower levels of sulforaphane in the individuals that ate cooked broccoli compared to those who ate raw broccoli.

The bioavailability (amount that ends up being absorbed by our bodies) of sulforaphane was also better in the raw broccoli group. The researchers calculated that bioavailability of raw broccoli was 37 per cent but only 3.4 percent for cooked broccoli.

Raw broccoli was also associated with faster absorption of sulforaphane. Blood plasma levels in the raw broccoli group peaked only 1.6 hours after consumption, compared to 6 hours for the cooked broccoli.

These findings may be valuable for people trying to lead more healthy lifestyles. The study shows that including more raw broccoli into your diet could be an easy way to protect yourself from carcinogens.

If your favorite cookbook lacks dishes that include raw broccoli, try serving it as an appetizer or side dish. Broccoli goes great with hummus which is high in iron, vitamin C, protein and fiber. You can also include broccoli in salads or try a vegetable juice drink, many of which contain raw broccoli and other cruciferous vegetables.

Evan Watson, NatureCity author & contributor

A new study to be presented this week at the American Dietetic Association’s annual conference found that drinking vegetable juice may be a good way to help people meet the recommended daily allowance (RDA) of vegetables.

Researchers from the University of California-Davis recruited 90 healthy men and women aged 40-65 for the study. Participants were split into three groups and each received dietary counseling on how to get more vegetables in their diet.

The first group was instructed to consume one 8 oz serving of V8® vegetable juice daily, the second group was asked to consume two servings daily, and the third group received only traditional dietary counseling.

The researchers found that nearly everyone in the group that drank two glasses a day met the RDA of five vegetable servings. More than half of participants who drank one glass of vegetable juice a day met the RDA. Only a quarter of those who drank no vegetable juice managed to acquire the recommended five servings, despite receiving dietary counseling.

According to study author Carl Keen, “drinking vegetable juice seemed to address some of the key barriers to vegetable consumption such as convenience, portability and taste, so individuals were more likely to meet their daily recommendations.”

Vegetables are essential to good health, yet seven out of ten Americans still don’t meet the RDA of five servings. This could be because getting more vegetables is sometimes inconvenient and hard to sustain.

According to these results, drinking vegetable juice could be an easy way to bridge the RDA gap. Participants in the study noted that they enjoyed drinking their vegetables and found it easy to include a glass or two of vegetable juice in their daily routine.

So next time you sit down for a meal, try substituting your favorite soft drink with a little vegetable juice. V8 is a good option but be sure to go for the low sodium brand, as traditional V8 is high in sodium. You may be pleasantly surprised how tasty this convenient and healthy option is.

Evan Watson, NatureCity author & contributor

A study published in the October 2008 edition of the Journal Circulation examined the dietary habits of people in 52 countries around the world and found that people who maintained a western diet (high in fried foods, salty snacks, eggs, and meat) had the highest risk of heart attack.

The study included 16,000 participants from across the globe, 5,700 of whom had recently suffered their first heart attack.

The researchers took blood samples from the volunteers between 1999 and 2003. Each participant also filled out detailed questionnaires about their eating habits.

The volunteers were then divided into three groups based on their eating habits. The “oriental” group included participants with a diet high in soy, tofu and fish. The “western” group maintained a diet rich in fried foods, salty snacks and meat. The “prudent” group consumed lots of fruits and vegetables.

The researchers found that participants with a western diet had a 35 percent higher risk of heart attack compared to those who ate little or no fried foods, salty snacks or meat.

Those in the prudent group had a 30 percent lower risk of having a heart attack compared to people who eat very few fruits and vegetables. Participants who ate an oriental diet had about average risk of having a heart attack.

The findings of this large international study supports a large body of evidence associating junk food and animal fats with increased risk of heart disease and cardiac arrest. Another factor that could impact the higher risk for heart attack in the western diet could be an on over abundance of omega-6 fatty acids.

It’s easy to confuse omega-6 fatty acids with omega-3s, but the two are very different. While omega-3s fight inflammation, omega-6s cause it. High levels of omega-6 fatty acids have been linked to an increased risk of cardiovascular diseases, cancer, inflammatory and auto-immune diseases.
The National Institutes of Health (NIH) recommend a diet that contains a ratio of about 1 to 1 Omega-3s to Omega-6s. The problem is that western style diets contain about 15-20 times more Omega-6s than Omega-3s.

The best way to fix this imbalance is by changing your diet. Eating less fried foods, salty snacks and red meat, while increasing consumption of fish, fruits and vegetables can help restore balance in your body.

If changing your diet proves difficult you may want to try a high quality fish oil supplement. It’s an easy way to get more omega-3s and correct this imbalance.

Evan Watson, NatureCity author & contributor

A study published in the September 2008 edition of The Journal of the American Geriatrics Society found that taking naps during the day and late afternoon does not affect the quality or amount of night time sleep for the elderly.

For the study, 414 older adults between the ages of 70-89 were asked to self report their sleeping behaviors and quality of sleep in a sleep journal.

54 percent of the study participants reported napping, with the average nap lasting about 55 minutes.

The participants that took naps did not report fewer hours of sleep at night than non-nappers. Nappers did not have trouble falling or staying asleep either.

The researchers also found that people with diabetes were two times more likely to nap than other study participants and overweight individuals tended to take longer naps.

According to lead researcher Dr. Jennifer L. Picarsic from University of Pittsburgh, the fact that diabetes effects daytime sleep is a new finding and further research will serve to find the reasons behind these results.

A similar study published in the August edition of the same journal also explored day time napping. The study followed 100 nappers between the ages of 60-89. Each participant was asked to keep a sleep journal and wear an actigraph, a device used to measure sleep patterns.

This study focused more specifically on naps taken within 2 hours of bedtime but the results were still the same, naps had no effect on quality of nighttime sleep.

The results of these two studies were somewhat surprising because sleep disorder therapy often focuses on eliminating napping, particularly in the evening, in order to provide better quality sleep for people suffering from insomnia.

According to Dr. Michael V. Vitiello of the Northwest Geriatric Education Center at University of Washington, Seattle, much more research needs to be done in order to determine the relationship between napping and general health and well being for the elderly.

In the meantime, it seems best to approach the question of whether or not to take naps on a case by case basis. Based on the results of this study, night time sleep problems may not be related to daytime naps.

Evan Watson, NatureCity author & contributor

A study published in the June 2008 edition of the Journal of Medicinal Food found that antioxidants in many common herbs and spices may inhibit the production of “protein glycation” which can increase your risk for inflammatory diseases.

Protein glycation is a process where glucose (sugar) is converted into advanced gylcation end products (or AGEs). AGEs form naturally in the normal body through metabolism and accumulate over time. The formation of AGEs is accelerated in diabetics because of the increased availability of glucose in hyperglycemic people.

For the study, researchers tested extracts of 24 herbs and spices from a local supermarket for their antioxidant and anti-inflammatory properties. In general, they found that spices were more effective than the herbs in reducing protein glycation.

According to lead author James Hargrove, cloves, ground Jamaican allspice, and cinnamon were the most effective spices. The most beneficial herbs included sage, marjoram, tarragon, and rosemary.

The study also found that extracts of powdered ginger and bay leaf were the least effective at inhibiting protein glycation.

The researchers noted that even though the study did not analyze the direct effect of these herbs and spices on diabetics, these results could be especially promising for people with hyperglycemia. That’s because protein glycation is much more rapid in people with high blood sugar.

Herbs and spices also tend to be low in calories and high in antioxidants which protect cells from damage. The cheaper prices of herbs and spices compared to other antioxidant rich foods means you may be able to increase your antioxidant intake without putting unnecessary strain on your wallet.

According to Lona Sandon, national spokesperson for the American Dietetic Association, add as much herbs and spices as your taste buds and tummy can take. They add flavor and fun to foods without adding calories or fat. Their potential for promoting health outweighs any risks, unless, of course, you have an allergy to a particular spice.”

Evan Watson, NatureCity author & contributor

Research published in the October 2008 edition of the Journal of the American Geriatrics Society, found that surfing the internet may boost brain function for middle aged and older adults.

For the study, researchers from the University of California in Los Angeles measured the brain activity of 24 volunteers while they searched the internet. The volunteers ranged in age from 55 to 76. Half had experience searching the web while the other half did not.

The brain activity of the volunteers was monitored using a method called functional magnetic resonance imaging scans (fMRI). The fMRI scan uses a powerful magnetic field, radio frequency pulses and a computer in order to produce a detailed picture of the brain.

The scans showed that the volunteers who had web searching experience used much more of their brain than those who did not. Participants that were experienced with the internet were also able to attain a much deeper level of brain activity, similar to the level of activity present when attempting to solve complicated puzzles or problems.

According to lead researcher Dr. Gary Small, this increased brain activity indicates that searching the internet may keep the brain active and healthy.

As people age, cellular activity in the brain decreases. That can lead to diseases like dementia, Alzheimer’s, cerebral atrophy and memory loss. Activities that engage your brain, such as puzzles, social activities, and reading have been shown to help improve memory and overall brain health. Based on the results of this study, surfing the internet may be another easy way to help keep your brain active and your memory sharp.

Evan Watson, NatureCity author & contributor

A study published in the October 2008 edition of the journal Food Chemistry found that vegetables with the highest anti-cancer properties only account for a small part of our diet.

According to a group of Canadian researchers from Quebec, their study found that cruciferous vegetables like broccoli, brussel sprouts and cabbage as well as allium vegetables like onions, garlic, and leeks have the highest cancer fighting potential.

Researchers found that these particular vegetables contain the highest levels of anti-carcinogenic compounds by evaluating extracts from 34 different vegetables. The researchers used the extracts to test their ability to inhibit the growth of various tumor cells.

They found that cruciferous and allium vegetables significantly inhibited stomach, lung, breast, kidney, skin, pancreas, prostate, and brain cancer cells. Other vegetables such as potato, carrot, tomato and lettuce had no effect on the cancer cells.

According to the researchers, the fact that potatoes, carrots, tomatoes, and lettuce had no effect on the cancer cells is significant because these vegetables account for about 60% of total vegetable consumption in the United States.

The anti-cancer properties of cruciferous vegetables have also been highlighted in previous studies. Several have shown that these vegetables may activate certain genes known to play a role in cancer fighting.

They are also high in B vitamins which studies show have anti-cancer properties, support the immune system and lower homocysteine (an amino acid related to high risk of heart disease and stroke).

In future studies, researchers hope to identify the mechanisms behind these anti-cancer properties and uncover exactly how much of each vegetable you need to eat to reduce your cancer risk.

According to the World Health Organization, most Americans and Europeans fail to consume the recommended 400 grams of fruits and vegetables a day. But according to this research it’s not just how much but what kind of vegetables you eat that may have the biggest impact on your health.