Evan Watson, NatureCity author & contributor

A study released in February 2009 suggests that mental activities like reading magazines and craft making may delay or even prevent memory loss. The results will be presented at the American Academy of Neurology’s 61st Annual Meeting in Seattle this April.

For the study, researchers from the Mayo Clinic in Rochester, MN recruited 197 people with mild cognitive impairment or diagnosed memory loss and 1,124 people with no memory problems. All of the participants were between the ages of 70 and 89.

Both groups answered questions about their daily activities in the past year and during their middle age years (when they were between 50 and 65 years of age).

The researchers found a 30% to 50% reduction in instances of memory loss among participants who regularly partook in mental activities like reading books, playing games, surfing the internet and doing crafts like pottery or quilting.

The participants that read magazines and were involved in social activities during middle age had a 40% decreased risk of memory loss.

On the other hand, the participants that watched television for more than 7 hours daily had a 50% increased risk of developing memory loss.

Yonas Geda, the study author and a neuropsychiatrist at Mayo Clinic in Rochester, MN notes that these are exciting results because they highlight the fact that aging is not a passive process.

According to the results, participating in simple activities like reading, playing card games and even socializing with friends can have a significant impact on keeping our minds sharp as we age.

Evan Watson, NatureCity author & contributor

According to a new study from researchers at Harvard University, increasing your zinc intake may significantly reduce your risk of type-2 diabetes. The results are published in the February 2009 issue of Diabetes Care

For the study, researchers reviewed data on 82,297 women who took part in the Nurses Health Study which ran from 1980 to 2004. The participants were between the ages of 33-60 years old at the beginning of the study.

During the 24 years of follow up, 6,030 cases of type 2 diabetes were diagnosed.

Using food frequency questionnaires completed by the participant’s researchers were able to establish dietary intakes of zinc over the study period.

After analyzing the diabetes cases against information obtained from the food frequency questionnaires the researchers found that those with the highest zinc intakes were 10% less likely to develop diabetes than those with the lowest intake.

When the researchers accounted for outside risk factors like smoking, alcohol consumption and confounding diseases the risk reduction jumped to 28%.

An estimated 24 million Americans suffer from diabetes at a cost of $170 billion each year. According to the results of this recent study, zinc may be an effective way to help reduce those numbers.

In addition to diabetes protection, zinc has been associated with a number of other health benefits. Zinc is commonly used to reduce the duration of colds, fight infection and heal wounds. The mineral has also been shown to help with ulcers, ADHD, acne and sickle cell anemia.

Evan Watson, NatureCity author & contributor

According to a study published in the February 23rd issue of the Archives of Internal Medicine, increasing your consumption of vitamin D may protect against common respiratory infections like the cold and flu.

For the study, researchers from the University of Colorado and Massachusetts General Hospital reviewed data on almost 19,000 adults and adolescents that took part in the Third National Health and Nutrition Examination Survey (NHANES).

As part of the NHANES survey each participant provided a blood sample which was used to establish vitamin D levels. The survey also includes an interview during which health-related questions were asked. That information was used to establish rates of respiratory infections among participants.

After reviewing the data and adjusting for outside influences like body mass, smoking, alcohol consumption and chronic diseases, the researchers found that participants with the lowest vitamin D levels (10 ng/mL) were about 40% more likely to have a respiratory infection than those with the highest levels (30 ng/mL).

Low vitamin D levels were associated with even higher risks in those with chronic disorders like asthma, emphysema and chronic obstructive pulmonary disease (COPD).

In fact, those with a history of asthma who had low vitamin D levels were five times more likely to have a respiratory tract infection than those with the highest levels.

Beyond immune support, vitamin D has been associated with a number of other health benefits. It has been shown to lower blood pressure, 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. Both can be used as ingredients in food and supplements.

Studies suggest that vitamin D3 is much more potent than D2, although many products 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.

Evan Watson, NatureCity author & contributor

A new study published in the February 2009 issue of the journal Vaccine found that daily probiotic supplements can boost immune health and prevent a variety of infections in children.

Probiotic supplements contain “friendly” bacteria that are similar to the beneficial microorganisms found in your gut. Maintaining a healthy level of good bacteria plays a crucial role in digestive health and immune system function.

For the study, researchers from three universities in Taiwan recruited 1,062 children under the age of 5. Each child was randomly assigned to one of four groups.

The first group received no supplement and acted as a control. The second received a daily probiotic supplement of L. casei rhamnosus bacteria (200 million units). The third received L. rhamnosus bacteria (10 billion units) and the fourth group received a supplement containing 12 different bacteria strains.

Bacterial infections were reduced by almost 200% in the L. casei rhamnosus and L. rhamnosus groups (compared to the control) but no infection reduction was observed in the multiple strain group.

In the multiple strain group short term gastrointestinal diseases were reduced by 42% and long term gastrointestinal diseases were reduced by 44% compared to the control.

Finally, viral infections were reduced by 18% in the L. casei rhamnosus compared to the control group.

This study suggests that probiotic supplementation may be particularly important for children who are exposed to a variety of infectious diseases and bacteria, especially once they begin school.

Probiotics have increased in popularity lately, probably because of the growing body of research exposing their many benefits. These friendly bacteria have been shown repeatedly to support immune and digestive health, combat disease causing bad bacteria and even prevent bad breath.

Evan Watson, NatureCity author & contributor

According to Canadian researchers at the University of Prince Edward Island, cranberry extracts may prevent inflammation associated with colon cancer. Their research is published in the February 2009 issue of the Journal of Science and Food Agriculture.

For the lab study, researchers analyzed human colon cells that had been exposed to either cranberry extract or a flavonol compound found in cranberries called quercetin.

Researchers tested the exposed culture for several enzymes linked to inflammation like cyclooxygenase-2 (COX-2). COX-2 sparks the conversion of omega-6 fatty acids in your body to compounds called prostaglandins which cause pain and inflammation.

The researchers found that both cranberry extract and quercetin decreased the effect of COX-2. Additionally, the same result was observed when the colon cells were stimulated with a compound that promotes the growth of tumors.

According to the researchers, these results are likely due to the effect cranberry extract has on signaling pathways that lead inflammatory enzymes to cells. Hopefully future studies will explore this effect in greater detail.

The exact link between inflammatory enzymes and cancer is unknown but preliminary research indicates that once inside a cell, enzymes like COX-2 can have an oxidative effect. Cellular oxidation has been shown to significantly increase the risk of certain cancers.

Research into the possible benefits of cranberries – and flavonoids in general – has grown rapidly in recent years. Even the American Cancer Society has said that the early results are promising.

Flavanoids are abundant in many fruits and vegetables. They have been shown in lab tests to help combat inflammation, prostatitis, heart disease and respiratory diseases like bronchitis and asthma. Quercetin in particular has even given rise to a new class of chemotherapeutic drugs used in the treatment of various cancers.

Evan Watson, NatureCity author & contributor

Secondhand smoke may increase the risk of cognitive impairment by over 40% according to a study published in the February 2009 issue of the British Medical Journal.

Most people know that smoking and secondhand smoke can increase the risk of stroke, heart disease and cancer, but some may not realize that both can have damaging effects on cognitive health as well.

The recent study included 4,809 non-smoking adults over the age of 50 that were selected from the 1998-2001 Health Survey’s for England (HSE). The HSE is an annual British survey which provides regular information on various aspects of the nation’s health.

First, the British and American researchers measured saliva levels for a nicotine byproduct called cotinine in order to determine the amount of secondhand smoke the participants had been exposed to. Cotinine is usually present in saliva for about 25 hours after exposure to smoke.

Then they measured the participant’s cognitive impairment using neuropsychological tests which evaluate memory, attention, math and verbal skills. The participants scoring in the lowest 10 percent on these tests were considered to have some level of cognitive impairment.

After reviewing the data, researchers found a 44% increase in risk for cognitive impairment among participants with the highest cotinine levels compared to those with the lowest.

Previous research has found an association between smoking and increased risk of Alzheimer’s and dementia but this is the largest study to date which analyzes the relationship between cognitive impairment and secondhand smoke.

This study shows that passive smoking is not only detrimental to physical health but cognitive health as well, adding to an already long list of reasons to steer clear of cigarettes and second hand smoke.

According to Dr. Mark Eisner, an associate professor of medicine at the University of California, this study shows why public policy aimed at making all public spaces smoke free is so important for our nation’s health.

Evan Watson, NatureCity author & contributor

Results from a study published in the February 2009 issue of Nutrition, Metabolism and Cardiovascular Diseases indicate that vitamin K2, but not K1, may decrease the risk of heart disease in post-menopausal women.

The two main forms of vitamin K are called phylloquinone (K1) and menaquinone (K2). Vitamin K1 is the form found in nature and it makes up about 90 percent of the vitamin K consumption in a western diet.

Vitamin K2 is more difficult to come by. It is most common in fermented foods like cheese but can also be found in meat, green leafy vegetables and milk products. It needs to be synthesized by intestinal bacteria for your body to use. So antibiotics – which kill both good and bad bacteria in the digestive tract – have been shown to reduce vitamin K2 absorption.

For the study, a group of researchers from the Netherlands analyzed data from the Prospect-EPIC cohort study, which included 16,057 post-menopausal women between the ages of 49 and 70.

The Prospect-EPIC is one of the two Dutch studies being used in the large scale European Prospective Investigation into Cancer and Nutrition.

The participants were followed for more than 8 years and each completed a food frequency questionnaire so that researchers could measure dietary intake, including vitamin K consumption. At the end of the study period 480 cases of heart disease had been diagnosed.

After analyzing all of the data, researchers found that for every 10 mcg increase in vitamin K2 consumption there was a 9 percent reduction in the risk of developing heart disease. No link was found between K1 and lower risk of heart disease.

K vitamins are vital to your body because they coagulate blood. Without adequate levels of vitamin K you would bleed to death. But a growing body of research is showing that vitamin K benefits go beyond blood coagulation and may include bone and joint health, cell growth and reducing disease risk.

Evan Watson, NatureCity author & contributor

A large scale analysis published online ahead of the February 2009 print edition of the British Journal of Cancer found that exercise may significantly reduce the risk of colon cancer in both men and women.

For the review, researchers from the Washington University School of Medicine in St. Louis and Harvard University analyzed decades of previous studies exploring the connection between exercise and colorectal cancer risk.

After reviewing 52 studies dating back to 1984 and adjusting for outside risk factors, the researchers found that those who exercised most were 24% less likely to develop colon cancer than those who exercised the least.

Colon cancer is the third most common type of cancer. It is estimated that almost 150,000 new cases will be diagnosed in the United States in 2009.

According to the results of this large cross sectional study, exercising more may be an effective way to reduce your risk of colon cancer. The research also ads to a substantial body of evidence that shows exercise may have significant anti cancer benefits.

While this study did not identify the level or intensity of the exercise it did show the benefits held across many different activities like running, biking, swimming, lifting and digging.

Previous research has shown that you don’t necessarily have to invest a lot of time to see positive health benefits from exercise. Walking for 30 minutes a day, stretching for a few minutes when you get up each morning and playing with children or grandchildren can all have a significant impact on overall health.

Evan Watson, NatureCity author & contributor

A study from researchers at Stanford University recently found that soy foods may be a better source for isoflavones than supplements. Their research was funded by the National Institutes of Health and is published in the March 2009 issue of the Journal of Nutrition.

Isoflavones are a type of plant polyphenol high in antioxidants. They can be found most abundantly in red clover and soy beans and have been associated with a number of health benefits like reducing bone loss and decreasing the risk of prostate cancer.

Soy isoflavones in particular are a well known type of phytoestrogen which have been shown to play a role in cancer prevention and are a popular alternative to hormone replacement therapy for women suffering from menopause symptoms.

For the study, researchers recruited 12 healthy participants to take part in the three phase trial. Each phase consisted of three isoflavone dosing periods spread out over 24 hours. This was followed by a seven day monitoring period at the end of which participant’s blood samples were analyzed to determine isoflavone content.

In the first phase participants received a low dose (144 mg) isoflavone supplement. During the second they received a high dose (288mg) isoflavone supplement. During the third phase they ate soy rich foods containing 96 mg of isoflavones.

After reviewing the blood samples, researchers found that both soy foods and supplements raised blood isoflavone levels.

They also found that soy foods were more effective than supplements at increasing a specific type of isoflavone called genistein, which research indicates may have anti-cancer and heart health benefits.

Maintaining a diet rich in fresh fruits and vegetables, eating more soy products and drinking green or white tea are all good ways to increase your isoflavone consumption.

Evan Watson, NatureCity author & contributor

A new study from researchers at the University of Southern Denmark found that blackcurrant and orange juices may reduce levels of two compounds associated with inflammation and heart disease.

The study, published in the February 2009 issue of the British Journal of Nutrition, found that consumption of these fruit beverages led to a decrease in C-reactive protein (CRP) and fibrinogen, both key indicators for inflammation.

CRP is a protein produced by both the liver and fat cells. It is a well known marker for inflammation and is commonly used to assess heart disease risk. Fibrinogen is a protein that promotes blood clotting. It also plays a role in inflammatory responses inside your body.

For the study, researchers recruited 48 people with peripheral artery disease, a condition caused by a blockage of the large arteries in your arms and legs.

Each participant was assigned to receive two of four possible interventions that included fruit juice (blackcurrant and orange), fruit juice plus vitamin E, a sugar drink or a sugar drink plus vitamin E. They consumed the combinations for 28 days, with a four week break between interventions.

At the conclusion of the study, researchers found an 11% reduction in CRP levels and 3% reduction in fibrinogen among participants who drank the fruit juice. There was no additional effect observed in those who drank fruit juice plus vitamin E.

On the other hand, the sugar drink was associated with a 13% increase in CRP and 2% increase in fibrinogen.

More research is necessary to explore the mechanism behind these findings, but they may provide some hope for those at high risk for cardiovascular problems.

In addition to fruit juice, previous studies have shown that foods rich in antioxidant plant compounds called polyphenols – like chocolate, soy and green tea – may also help lower CRP levels.

According to the American Heart Association, CPR levels under 1 mg/L are considered low, levels from 1 to 3 mg/L are considered average and levels greater than 3 mg/L are considered high.