Evan Watson, NatureCity author & contributor

Vitamin D supplements may provide a simple way to boost heart health during weight loss without affecting the amount of pounds lost, according to a new study.

The randomized, double-blind, placebo-controlled trial was published in the April 2009 issue of The American Journal of Clinical Nutrition.

German researchers recruited 200 otherwise healthy overweight men and women between 18 and 80 years of age for the study.

The participants took part in a weight-loss program for one year and were given a supplement containing 83mg of vitamin D or a placebo.

At the end of the study, blood levels of vitamin D increased by 55 nmol/L (90%) in the vitamin D group compared to only 12 nmol/L (36%) for the placebo group.

The researchers also observed a 26% decrease in levels of parathyroid hormone, a new risk marker for cardiovascular disease.  There was only a 19% reduction in this hormone for the placebo group.

Furthermore, the vitamin D group saw a 13.5% decrease in triglycerides levels (another risk factor for cardiovascular disease) whereas the placebo group saw a 3% increase.

Finally, levels of a marker of inflammation called TNF-alpha decreased by 10.2% for the vitamin D group compared to only 3.2% in the placebo group.

The vitamin D group did, however, see an average increase in LDL cholesterol of 5.2%.

Most people are aware of the bone health benefits of vitamin D but few people know that the vitamin can also help lower blood pressure, increase calcium absorption, stimulate the immune system, regulate cell growth and protect against certain cancers.

Getting plenty of sun is one way to increase vitamin D levels, but as you grow older, your skin becomes less efficient at synthesizing the vitamin. Increased exposure also increases the risk of skin cancer.

A safer alternative is trying a high quality supplement or eating more foods fortified with vitamin D.  Fish, milk products and many cereals either contain vitamin D naturally, or are fortified with the vitamin.

Scott Greenberg, NatureCity author & contributor

New research from Ireland shows that the omega-3 fatty acid EPA may offset the severe loss of muscle mass common in patients following esophageal cancer surgery.

The double-blind randomized control trial was conducted by researchers at Trinity College in Dublin, Ireland and published in the March 2009 issue of Annals of Surgery.

The researchers recruited 53 participants for the study.  They chose patients undergoing surgery for esophageal cancer surgery because it is one of the most physically stressful operations a person can go through.  Weight loss is very common after this type of surgery and enabling patients to preserve weight may represent a huge advantage.

The participants were randomly assigned to receive either a nutritional supplement containing 2.2 mg of EPA or a control without the EPA.

The patients received the supplement twice daily for the five days preceding their surgery.  They were then given the formula through a feeding tube for 14 days immediately following the surgery. Once the patients were able to consume the supplement orally, they continued taking the supplement until 21 days after surgery.

The patients given the EPA supplement maintained all aspects of their body composition.  The patients receiving the placebo saw severe weight loss following surgery, with an average loss of 4 pounds.

According to Dr. Michael Meguid, a surgery professor at State University of New York, these findings show that omega-3 supplementation should become the norm for people undergoing surgery rather than a preference. He encourages surgeons to supplement patients with omega-3 both before and after gut and esophageal cancer surgery.

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

If fish isn’t a part of your daily diet, an easier way to get more omega-3s is by taking a high quality fish oil supplement high in EPA and DHA and certified for purity.

Evan Watson, NatureCity author & contributor

A study published in the April 2009 issue of the European Journal of Clinical Nutrition found that the omega-3 fatty acids DHA and EPA are associated with lower levels of a marker for inflammation linked to heart disease.

For the study, researchers at the University of Newcastle in New South Wales, Australia measured C-reactive protein (CRP) and omega-3 levels in 124 individuals with an average age of 48.

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.

Omega-3s, on the other hand, have anti-inflammatory properties and are associated with reduced cardiovascular disease (CVD) risk.

When the researchers measured CRP and omega-3 levels in the participants, they found that higher levels of omega-3 were associated with a significant reduction in CRP levels.

These results support a number of previous studies which have found a correlation between omega-3s and improved cardiovascular health, and may shed some light on the mechanism behind those findings.

Beyond heart health, omega-3s have been associated with a large number of other health benefits including a reduced risk of cognitive decline and certain cancers, better joint and eye health, and a decreased risk of depression.

Eating more oily fish is one way to increase your omega-3 levels, however, many people have trouble consuming enough of these essential fatty acids through diet alone to see any real health benefits.

For most people, the easiest way to get more of these essential fatty acids is by taking a high quality fish oil supplement. When choosing a supplement, be sure that it is high in EPA and DHA and certified for purity.

Evan Watson, NatureCity author & contributor

The Mediterranean diet, supplemented with vitamins C, E and folate, is the only dietary model associated with a lower risk for heart disease, according to a new review published in the April 2009 issue of Archives of Internal Medicine.

The Mediterranean diet is rich in vegetables, legumes, fruits, whole grains, and healthy oils, such as those found in fish, olives, and nuts. This diet is typical of people who live in the European countries bordering the Mediterranean Sea.

Researchers from the Population Health Research Institute in Ontario, Canada conducted a systematic review of 146 group studies and 43 randomized controlled trials published between 1950 and 2007.

After pooling the data and applying an algorithm, the researchers found that the Mediterranean diet was the only diet associated with a lower risk of heart disease.

Higher intakes of fish, omega-3 fatty acids from marine sources, folate, whole grains, alcohol, fruits, fiber and dietary vitamins E and C and beta carotene were also associated with a reduced risk of heart disease.  These are all components of the Mediterranean diet.

Beyond heart health, the Mediterranean diet has been found to reduce the risk of metabolic syndrome, lower blood pressure, protect against neuro-degenerative diseases like Alzheimer’s and decrease morbidity.

It is important to remember that a healthy diet is only one piece of the puzzle when it comes to lowering your risk of developing heart disease. Regular exercise, keeping a low blood pressure, and not smoking are also some of the best ways to protect yourself from heart disease.

Evan Watson, NatureCity author & contributor

According to a small study published in the March 2009 issue of the journal Nutrition, bamboo shoots may lower cholesterol levels and improve bowel health in women.

Bamboo is a plant native to Asia and its shoots (new bamboo stems that come out of the ground) are used in many Asian dishes.  Bamboo can be grown in most climates and sliced shoots can be found in the grocery store in canned and fresh form.

US researchers from Washington State University and Korean researchers from Chonnam National University recruited 8 women with an average age of 22 for the study.

The women were randomly assigned to a dietary fiber-free diet (control), a diet containing 25 grams of cellulose, or a diet containing 360 grams of bamboo shoots. Every participant followed each of the three diets for a period of 6 days.

At the end of the study, the bamboo diet was associated with a 15.7 mg/dL reduction in total cholesterol compared to the control diet and an 11.8mg/dl reduction compared to the cellulose diet.

Moreover, after the bamboo shoot diet, the average number of bowel movements was 6.2 per day, compared to 4.3 and 5.6 in the control and cellulose groups, respectively.

The researchers note that the high levels of fiber in bamboo are likely responsible for the improvements in bowel movements and cholesterol levels.

A high cholesterol level is an important risk factor for cardiovascular disease.

Cardiovascular disease claimed 864,480 lives in 2005 (35.3% of all deaths), making it the number one killer in America.

According to the American Heart Association, about 80 million Americans suffered from some form of heart disease in 2006.

Bamboo has also been found to provide other health benefits such as preventing high blood pressure, chronic constipation, and can even remedy internal poisoning.

Evan Watson, NatureCity author & contributor

Supplements of a probiotic called Lactobacillus casei strain Shirota (LCS) may ease anxiety in people with chronic fatigue syndrome (CFS), according to a study published in the March 2009 issue of the journal Gut Pathogens.

LCS is a common probiotic bacteria which has been shown to improve gut health and is used in the production of fermented milk products and lactic acid bacteria preparations.

CFS is an illness marked by persistent and relapsing fatigue.  Many patients with the illness report anxiety and gastrointestinal disturbances.

University of Toronto researchers recruited 39 CFS patients between the ages of 18 and 65 for the study.

The participants were randomly assigned to receive daily supplements of LCS (24 billion colony forming units) or a placebo for a period of 2 months.

At the end of the study, the researchers found higher levels of LCS among the supplement group and lower levels of self reported anxiety.

These results support the findings of a previous study in the UK which found an association between an increase in gut bacteria and alleviation of mood disorders, including anxiety.

The researchers note that they intend to follow up these findings with further, more in depth studies. They hope to learn more about which strains of bacteria and what levels are best to help mood disorders.

Although the science behind the cognitive benefits of probiotics is still building, these good bacteria have already been shown to help with digestion, the immune system, combating disease causing bad bacteria and even preventing bad breath.

Consuming more foods like yogurt and cultured milk are one of the easiest ways to increase probiotic levels in your body. You also may want to incorporate a quality probiotic supplement into your diet.

The best probiotic supplements have several different bacteria strains (different strains have different benefits) and several billion bacteria cells. Ensure that the product you choose is packaged to block light, air, and moisture, which can easily kill probiotics.

Evan Watson, NatureCity author & contributor

Increasing fiber intake and lowering sugar intake may reduce the risk of diabetes according to a study published in the April 2009 issue of the Archives of Pediatrics & Adolescent Medicine.

The study included 54 overweight Latino adolescents with an average age of 15.

Latino adolescents were used in the study because they are generally more insulin resistant than Caucasian children, and therefore more likely to develop an obesity related disease such as diabetes.

The study lasted for 16 weeks and during that period of time 55% of participants decreased their sugar intake by an average of 47 grams per day, while 59% increased their fiber intake by an average of 5 grams per day.

The participants that decreased their sugar intake saw a 33% decrease in insulin secretion.

The individuals that increased their fiber intake saw a 10% reduction in visceral fat, which is a known risk factor for type 2 diabetes.

The best way to decrease your risk of developing diabetes is by following a healthy diet, exercising regularly, and maintaining a healthy body weight.

These preventative measures are especially important if you have any of the risk factors for diabetes including high blood pressure, high cholesterol or being of African American, Latino, or Native American descent.

Scott Greenberg, NatureCity author & contributor

Prolonged consumption of sports drinks may be linked to erosive tooth wear, according to a study conducted by the New York University School of Dentristry.

Erosive tooth wear is a condition in which the acids eat away the tooth’s smooth enamel coating and invade the bonelike material underneath, causing the tooth to soften and weaken.

To observe the effects of sports drinks on teeth, researchers cut cow’s teeth in half and submerged one half in a sports drink and the other half in water.  Cow’s teeth were used because of their close resemblance to human teeth.

Five teeth were immersed in each drink for 75 to 90 minutes to simulate the effects of drinking sport drinks throughout the day.

When the two halves were compared, the researchers discovered a significant amount of erosion and softening had occurred in the teeth submerged in a sports drink.  No such erosion or softening was observed in the teeth submerged in water.

The researchers attribute the damage caused by sports drinks to citric acid, an ingredient added to sports drinks to enhance flavor and extend shelf life.  Excessive consumption of citric acid has been shown in previous studies to be capable of eroding tooth enamel.

The study also states that brushing your teeth after drinking a sports drink can exacerbate the problem.  This is due to the susceptibility of softened enamel to the abrasive properties of toothpaste.

If you frequently consume sports drinks, it is suggested that you consider using an acid-neutralizing toothpaste to help re-harden the soft enamel.  It is also suggested that you wait at least 30 minutes after consuming a sports drink to brush your teeth.

Evan Watson, NatureCity author & contributor

Aspirin may reduce the risk of death for older women with a history of heart problems or stroke, according to the results of a study published in the March 2009 issue of Circulation: Cardiovascular Quality and Outcomes.

Researchers analyzed data from the Women’s Health Initiative Observational Study, which tracked 93,676 postmenopausal women between the ages of 50 to 79 for eight years.

For this particular study, the researchers looked at the data of a subset of 8,928 women from the study with a history of heart failure, stroke or mini-stroke, angioplasty or coronary bypass surgery.  The women were followed for an average of 6.5 years.

Women who took aspirin regularly had a 25% lower risk of death from cardiovascular complications compared to those who took little to no aspirin and a 14% reduced risk of death from any cause.

The lowered mortality risk was especially prevalent among women over the age of 70.

The researchers also found that lower doses of aspirin (81 mg daily) may be just as effective as higher dosages (325mg daily).

The effectiveness of lower doses is an important finding because higher doses of aspirin are known to increase the risk of internal bleeding.

The researchers note that further randomized clinical tests are necessary to determine the optimum dosage necessary.

Aspirin can provide many benefits, but is it important to consult your doctor before taking daily doses. People with a bleeding or blood clotting disorder, asthma, or stomach ulcers should avoid using aspirin.

Evan Watson, NatureCity author & contributor

An antioxidant in wine called resveratrol may help you think according to a new study presented on April 1 at the 2009 British Psychological Societies Annual Conference.

Resveratrol is a powerful antioxidant found most abundantly in grape skins. The chemical is also present in cranberries, blueberries, and raspberries, but in smaller amounts.

Researchers from Northumbria University in Newcastle, England recruited 24 people for the study.

The participants were randomly given either 500 mg or 1000mg of resveratrol or a placebo. They then took a series of arithmetic tests while blood flow to the brain was monitored.

The group that received the resveratrol did significantly better on the tests and had increased blood flow to the brain.

The researchers note that they are currently in the process of implementing further tests in order to determine the optimum dosage necessary for these brain boosting effects.

Beyond possible cognitive benefits, previous studies have found an association between resveratrol and helping with increasing energy levels, regulating blood glucose levels in diabetics, lower risk of lung cancer, improving metabolism, and improved liver function. A number of studies have also determined that resveratrol may have anti-aging properties.

These benefits are likely due to resveratrol’s strong antioxidant properties, which decreases oxidation processes in the body by neutralizing destructive free radicals.

The researchers stressed that these benefits are not meant to be taken as an excuse to drink more alcohol.  The potential health benefits of red wine are easily offset by the negative effects of drinking more than 1 or 2 glasses a day.