Evan Watson, NatureCity author & contributor

A new study published in the October 2009 issue of the Journal of Functional Foods found that an extract from lychee fruit called oligonol may help people with metabolic syndrome lose belly fat.

Central obesity is one of the main contributing factors for development of metabolic syndrome. Metabolic syndrome is defined by The American Heart Association as having three or more of the following:

1. A waistline greater than 40 for men or 35 for women

2. Good (HDL) cholesterol under 40mg/dL for men or 50mg/dL for women

3. Triglyceride levels over 150mg/dL

4. Blood pressure over 130/85mm Hg or the use of blood pressure medicine

5. Elevated levels of C-reactive protein

6. Insulin resistance or glucose intolerance

People with metabolic syndrome have a much higher risk for heart disease, type-2 diabetes, and heart attack.

For the study, researchers from Hokkaido Information University in Japan recruited 18 participants between 24 and 59 years of age with metabolic syndrome and a waist circumference over 36.

The participants were randomly divided into two groups. During a 10 week period, one group received supplements of the lychee extract (50 mg daily) and the other received a placebo.

By the end of the study, the participants taking the supplement saw a higher decrease in abdominal fat and improvements in insulin resistance compared to the placebo group.

These findings are particularly important because the participants who received the supplement saw an average 15% reduction in abdominal fat. Abdominal fat is a key player in a variety of health issues. It is also the hardest to lose because it surrounds the organs and is embedded deep in the body’s tissues.

The researchers say these findings indicate that lychee may be an effective ingredient for weight loss food products, dietary supplements and functional beverages.

Evan Watson, NatureCity author & contributor

Researchers from the Garvan Institute of Medical Research in Sydney, Australia recently announced findings that show that eating more fiber boosts the immune system and can help you avoid chronic illnesses like arthritis, diabetes and asthma.

Their findings were published in the November 2009 issue of the journal Nature Reviews Immunology.

Past studies have linked foods high in fiber, such as vegetables, whole grains and legumes, to reductions in symptoms of asthma, rheumatoid arthritis and colitis (inflammatory gut condition) but until now the mechanism behind this connection was unknown.

The researchers found that a molecule called GPR43, which is reliant on fiber and healthy bacteria in the gut, has anti-inflammatory properties. GPR43 is also present in immune cells.

When the scientists removed this molecule from rats they experienced spikes in inflammation and much weaker immune systems.

These findings show that diet, gut health and immune health appear to be more closely related than we previously thought.

The foods we eat have a strong effect on our immune system and eating more foods that benefit the gut may significantly reduce the risk of chronic diseases.

Some fiber rich foods that can help you boost gut health include:

Whole wheat spaghetti

Barley

Oat bran

Legumes

Raspberries

Pear with skin

Apple with skin

Consuming more probiotics is also a great way to improve gut health. To boost probiotic levels in your gut, try consuming more yogurt and cultured milk products. You can also try incorporating a quality probiotic supplement into your diet. Make sure the supplement contains several probiotic strains and is packaged to block light, air, and moisture, which can easily kill probiotics.

Evan Watson, NatureCity author & contributor

Eating too much junk food may put you at a much higher risk for depression according to a study published in the November, 2009 issue of the British Journal of Psychiatry.

Researchers from University College, London performed an in depth psychiatric, dietary and lifestyle analysis of 3,486 participants with an average age of 55.

Based on a dietary questionnaire, the researchers divided the participants into two groups. The first group was called “whole foods” and represented diets high in vegetables, fruits and fish. The second group, called “processed foods,” included individuals with diets high in sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products.

After five years of follow-up the participants completed a self assessment for depression, which diagnoses depression based on a scale developed by the Center for Epidemiologic Studies.

The researchers found that people who ate the most processed foods were nearly 60% more likely to develop depression than those who ate the least.

This association remained constant even after they adjusted for confounding variables including smoking, body mass and level of physical activity.

Many people argue that eating junk food is a result and not a cause of depression, however, the researchers found no such association.

The researchers presented a number of viable hypotheses to explain their findings.

They observed a higher consumption of folate and omega-3 fatty acids among the whole foods group. Previous studies have suggested these nutrients may affect brain chemistry.

They also noted that whole foods are higher in antioxidants, which may play a role in regulating depression. By contrast, processed foods have been linked to heart disease and inflammation, which some research has suggested could be linked to depression.

More research will help determine whether one or two nutrients in the diet are responsible for this link, or whether it is due to the cumulative effect of an overall healthy diet. Regardless of the mechanisms, it is important to understand the fact that what we eat can affect not only our figure but also our mood.

Scott Greenberg, NatureCity author & contributor

A study published in the November 2009 issue of the Journal Clinical Endocrinology shows once again that low vitamin D levels may seriously increase the rate of mortality for more mature people.

Researchers from the Medical University of Graz in Austria recruited 614 men and women with an average age of 70 for the study.

Blood levels of vitamin D were measured at the beginning of the study and again 6 years later at the end of the study.

Over the course of the 6 year follow-up, 51 deaths were documented and 20 of those deaths were directly related to cardiovascular complications.

The researchers found that participants with the lowest blood levels of vitamin D had a 124% increased risk of all-cause mortality and a 378% increased risk of cardiovascular mortality.

The researchers noted that this study was not designed to determine the mechanism behind their findings; however, these results are likely due to the fact that Vitamin D is essential for muscular and skeletal health.

Johns Hopkins researchers also published similar findings earlier this year in the journal Nutrition Research. They attributed their results to Vitamin D’s anti-inflammatory compounds, role in regulating immune health and ability to lower blood pressure and reduce arterial hardening.

As more and more research mounts backing the necessity of Vitamin D for mature individuals, scientists are pushing for higher daily recommendations.

Currently nearly 9 out of 10 mature adults have vitamin D deficiency or insufficiency. So many seniors are deficient because the primary way to get vitamin D is through exposure to the sun, however as you age your skin becomes less efficient at synthesizing the vitamin.

The easiest way to avoid vitamin D deficiency is by taking a daily supplement. Eating more foods fortified with the vitamin, such as milk, cereal, orange juice and yogurt is also a good solution.

Evan Watson, NatureCity author & contributor

Eating more walnuts may help diabetics avoid heart disease according to a study published in the October 2009 issue of the journal Diabetes Care.

For the study, researchers from the Yale University School of Medicine recruited 24 participants with type-2 diabetes and an average age of 58.

For eight weeks, half of the participants were assigned a diet that included 56 grams (about ½ cup) of walnuts per day. The other half followed a diet that had the same calorie consumption but no walnuts.

The researchers measured blood flow using a technique called flow-mediate dilation at the beginning and end of the study.

By the end of the study, the researchers observed a significant improvement (2.2%) in blood flow among the individuals on the walnut diet, compared to 1.2% in the non-supplemented group.

The walnut diet also moderately reduced blood sugar and cholesterol levels.

Larger studies are necessary to verify these findings but a number of previous studies have already linked walnuts to better heart health among diabetics and non-diabetics alike.

Walnuts have been associated with a host of other health benefits due to their antioxidant and ant-inflammatory properties. Walnuts are also a great source of protein and are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

This study shows that eating walnuts may be a way for diabetics to keep their heart healthy. With approximately 8% of the US population currently diagnosed with diabetes (a number only expected to rise), at a cost to the US of an estimated $174 billion annually, it is becoming increasingly important to find ways of combating the effects of diabetes.

Evan Watson, NatureCity author & contributor

Antioxidant rich pomegranate juice has been shown to reduce the risk of prostate cancer but the reason for this has been unknown, until now.

Pomegranate fruit is a very rich source of antioxidants as well as folic acid and vitamins C, E and A. Previous research has shown that pomegranate juice may have the ability to fight prostate cancer.

A recent study conducted by researchers at the University of Mississippi found that an antioxidant in pomegranate juice called ellagitannin may inhibit the activity of certain enzymes which are found in many cancerous tissues, but not in normal tissues.
The study was published in the October 2009 issue of the Journal of Agricultural and Food Chemistry.

This is the first study that has been able to identify the specific compounds in pomegranates that are responsible for its prostate cancer prevention benefits.

The researchers hope these findings will help in the prevention of prostate cancer, as well as in the development of new treatments.

Over half a million men are diagnosed with prostate cancer every year, with over 200,000 deaths from the disease.

Beyond prostate cancer benefits, pomegranates have also been shown to improve hearth health and reduce joint pain for people with arthritis.

Evan Watson, NatureCity author & contributor

Supplements of vitamin D may help you improve insulin resistance and insulin sensitivity, according to a study published recently in the British Journal of Nutrition.

Researchers with the Institute of Food Nutrition and Human Health in New Zealand recruited 81 women between 23-60 years of age living in New Zealand. All of the participants were insulin resistant, which is a major risk factor fordiabetes.

The participants were randomly assigned to receive 100 micrograms of vitamin D3 or a placebo daily for six months.

By the end of the study, the participants receiving the vitamin D saw improvements in both insulin resistance and insulin sensitivity, both of which are high risk factors for diabetes.

The most positive results in the study were observed among women with blood levels of vitamin D over 80 nanomoles per litre.

This study adds to the already significant body of evidence showing that people with diabetes or at high risk of developing diabetes may want to consider taking vitamin D supplements.

A meta analysis published earlier this year in the Journal of Clinical Endocrinology & Metabolism found a similar association between diabetes risk and vitamin D.

Vitamin D has been shown to have numerous health benefits, including better bone health, lower blood pressure, stimulation of the immune system and even protection against certain cancers. However, many Americans do not get enough vitamin D daily.

This is especially true for older adults because as you age your skin becomes less efficient at synthesizing the vitamin during exposure to the sun.

A supplement is a great way to increase your vitamin D intake. You can also eat more milk products, fish and many cereals which either contain vitamin D naturally, or are fortified with the vitamin.

Sarah McGowan-Freije, NatureCity author & contributor

Researchers from the University of Oslo pooled data from twelve separate studies and found that high intakes of all types of meat may increase the risk of developing type-2 diabetes by up to 17%. Red meat and processed meat alone raised the risk of diabetes by 21% and 41% respectively.

The study was published online in the August 2009 issue of the Diabetologia.

This meta-analysis follows a handful of earlier studies that also reflect negatively on meat. One study, sponsored by The National Cancer Institute, found that red and processed meats may raise the risk of lung and colorectal cancer by 20%.

Another report published by the World Cancer Research Fund in 2007 linked diet directly to cancer risk, citing high intakes of alcohol and red meat as particularly harmful.

Yet another study that included half a million participants published earlier this year in The Archives of Internal Medicine showed that high intakes of red and processed meat may modestly increase the risk of death from all causes, particularly cancer and heart disease.

Studies looking into the mechanisms behind the relationship between meat consumption and diabetes and cancer are scarce to date, but the high cholesterol and saturated fat content of meat likely play a large role.

Processed meats are also high in nitrites. Over 90% of nitrites tested have been linked to higher risk for cancer.

While too much red meat can be harmful to your health, eating the right meat in moderation is good for a balanced diet. Try eating lean cuts of meat such as round, chuck, sirloin, or loin. The American Heart Association recommends keeping your daily consumption below 6 ounces.

Scott Greenberg, NatureCity author & contributor

Researchers from the USDA/ARS Children’s Nutrition Research Center at the Baylor College of Medicine in Texas recently found that soy isoflavones may help postmenopausal women avoid osteoporosis.

Osteoporosis is the thinning of bone tissue and loss of bone density over time, which significantly increases the risk of bone fractures, especially in the hip and spine.

Isoflavones are antioxidants found primarily in beans, peanuts and chickpeas.

The study was published in the November 2009 issue of the American Journal of Clinical Nutrition.

403 postmenopausal women participated in the multicenter, randomized, double-blind, placebo-controlled trial lasting 2 years.

None of the women were smokers or suffering from osteoporosis at the beginning of the study.

The women were randomly assigned to receive soy isoflavones (80 or 120mg) or a placebo daily over the course of the 2 years. Both groups were also given supplements of calcium and vitamin D.

The researchers observed less bone loss among the women receiving 120mg of soy isoflavones (approximately ½ cup of roasted soybeans) after 1 and 2 years of supplementation.

However, the isoflavones did not slow bone loss at common fracture sites, according to the results published in the American Journal of Clinical Nutrition.

Women are 4 times more likely to develop osteoporosis than men. According to the World Health Organization, approximately 70% of women over the age of 80 have osteoporosis. These staggering statistics have prompted the World Health Organization to call osteoporosis its biggest global healthcare problem.

A good way to reduce the risk of osteoporosis is by maintaining balanced acid-alkaline levels and consuming more calcium and vitamin D.

It appears that long term consumption of soy may also help with bone health. Soy isoflavones have been associated with a number of health benefits such as reduction of bone loss, alleviation of hot flashes, maintenance of heart health and reduction in the risk of prostate cancer.

Eating whole soy beans is the best way to increase your isoflavone levels but there are a host of quality soy food products and supplements available as well.

Evan Watson, NatureCity author & contributor

Researchers from the U.S. National Cancer Institute recently found that drinking a few cups of coffee a day may actually halt the progression of liver disease.

Their findings were published in the November 2009 issue of the Journal Hepatology.

The study included 766 participants with hepatitis C who had not responded to earlier treatments with anti-viral drugs.

For 4 years the participants were asked to report their daily coffee consumption and every 3 months liver biopsies were taken to measure the progression of liver disease.

The researchers found that participants who drank 3 or more cups of coffee per day had a 53% reduced risk of progression of liver disease compared to those who drank no coffee.

Although this study did not look into the mechanisms behind these results, previous research has linked coffee intake with reduced risk of type-2 diabetes and inflammation, both of which have been associated with liver disease.

In recent years, approximately 19,000 studies have examined coffee’s impact on health. For the most part, the results have been positive.

Recent studies have shown that drinking coffee may reduce the risk of developing dementia by up to 65%. Research has also shown that coffee may slash gut cancer risk, lower the instance of cavities and even reduce the severity and frequency of headaches.