Evan Watson, NatureCity author & contributor

A fatty acid present in dairy may cut diabetes risk according to a recent study by researchers at the Harvard School of Public Health. They published their findings in the December 2010 issue of the Annals of Internal Medicine.

For the study, the researchers analyzed data on 3,736 participants who took part in the Cardiovascular Health Study between the years 1992 and 2006.

The researchers found a strong association between levels of trans-palmitoleic acid, the fatty acid found in dairy, and diabetes risk. Participants with the highest levels of trans-palmitoleic acid had an impressive 60% lower risk of developing diabetes.

The researchers noted that the magnitude of these findings was “striking” and further trials should be conducted to verify the relationship.

In the meantime, there are many other reasons to add more dairy to your diet. Previous studies have shown that dairy may help with weight loss, cardiovascular health and bone health. Many dairy products are also fortified with vitamin D, which also has a large list of benefits.

Scott Greenberg, NatureCity author & contributor

According to a study published in the December 2010 issue of the journal Nutrition, adding blueberries to your diet may potentially slow and even reverse cognitive decline due to age..

The study was conducted by researchers from the University of Houston and Tufts University U.S. Department of Agriculture Human Nutrition Research Center on Aging.

Blueberries have been receiving an increasing amount of attention for their health benefits ever since they were identified as the most antioxidant packed common fruit. For this most recent study, the researchers sought to determine if the benefits of blueberries included improving brain health.

For the study, the researchers fed one group of rats a blueberry enriched diet for one month and a second group a blueberry enriched diet for two months. A third group of rats did not receive any blueberry supplementation. The performance of the three groups in a rat maze was compared following the supplementation period.

The researchers found that the rats receiving the blueberry supplementation performed significantly better than the control group and increased their memory scores. The control rats by contrast displayed a decline in memory scores.

Additionally, the rats who received the blueberry supplements for two months maintained their improved performance after the supplementation period was over. This effect was not seen in the rats who received supplementation for only one month.

There are numerous other reasons to eat more blueberries apart from their potential for reducing the risk of cognitive decline due to age. For example, blueberries have been shown to decrease the risk of dementia, aid in weight management and reduce cholesterol.

They are also easy to add to your diet because they go well with pancakes, salads and smoothies.

Evan Watson, NatureCity author & contributor

A large review of over 50 separate studies has found that taking vitamin D and exercising may be the best ways to avoid deadly falls among mature adults. The study was conducted by the U.S. Preventative Services Task Force and published in the December 2010 issue of the Annals of Internal Medicine.

With the number of falls among mature adults significantly increasing every year, finding preventative measures is becoming ever more important. Currently, falls are the leading cause of disability, death and loss of independence for adults over the age of 65.

This large increase prompted the researchers to identify the most effective preventative measures for physicians to prescribe to their more mature patients.

After analyzing 54 studies with over 26,000 participants, the researchers found that vitamin D supplements and exercise were the most effective ways to reduce the risk of falling.

Vitamin D had the largest effect, with supplements associated with a 17% reduction in fall risk. Exercise was a close second, with a 13% reduction in fall risk associated with exercises ranging from balance, flexibility and weight training.

Beyond reducing the risk of falls, vitamin D has also been associated with numerous additional benefits including bone health, protecting against mental decline and lowering blood pressure.

Many older adults are vitamin D deficient because our skin becomes less efficient at synthesizing the vitamin from the sun as we age. For this reason, taking a supplement or eating more foods fortified with vitamin D is a good idea. Some foods that are often fortified with vitamin D are yogurt, milk, orange juice, cereals and margarine.

Sarah McGowan-Freije, NatureCity author & contributor

Women can reduce their risk of developing osteoarthritis by including more allium vegetables such as garlic, onions and leeks in their diet according to a new study by researchers at Kings College in London. The study was published in the December 2010 issue of BMC Musculoskeletal Disorders.

Currently over 20 million Americans suffer from arthritis and it is the second highest cause of work disability for adults over 50 years of age. Non-steroidal anti-inflammatory drugs (NSAIDs) are currently the most commonly prescribed medication for arthritis. Some NSAIDs have been linked to gastrointestinal toxicity, increased blood pressure and increased risk of cardiovascular disease.

The researchers conducted their study in an effort to find effective alternatives or compliments to NSAIDs. 1086 female twins between 46-77 years of age were recruited to participate in the study.

The researchers measured the participants’ dietary intakes using food frequency questionnaires and compared the intakes of various food groups to the prevalence of osteoarthritis.

They found that diets high in fruits and vegetables significantly reduced the risk of osteoarthritis. More specifically, non-citrus fruits and alliums appeared to have the strongest protective effect.

Although the researchers did not look into the mechanisms behind their findings a compound found in garlic and other alliums called diallyl disulphide has been shown to reduce the expression of certain enzymes that are linked with osteoarthritis.

There are numerous other potential benefits associated with including more alliums in your diet. Currently there have been over 350 studies conducted on garlic alone, highlighting potential benefits ranging from improving cardiovascular health to boosting the immune system and keeping your mind sharp as you age.

Sarah McGowan-Freije, NatureCity author & contributor

A study conducted by researchers at Northwestern University in Chicago adds hard science to back the association between regular exercise in young adulthood and avoiding the extra pounds that often come with middle age. The study was published in the December 2010 issue of the Journal of the American Medical Association.

For the study the researchers followed 3,600 young men and women between 18-30 years of age for 20 years. During that time the participants’ physical activity, weight and waist circumference was measured.

The researchers found that the most important thing for keeping off the pounds was consistent exercise over the course of the 20 years.

They also found that consistent exercise appeared to be more effective at keeping off the extra pounds among women, with active women gaining 1.5 fewer inches around the middle and 13 fewer pounds. For men, consistent activity resulted in an average decrease in weight gain of 6 pounds and 1 inch less around the waist.

Not surprisingly, the researchers did find that the more someone exercised the less weight they gained. However, a moderate level of exercise of 30 minutes 5 days a week appeared to provide significant benefits.

The researchers noted that there are many ways to get those 30 minutes of moderate exercise even if it’s hard to get to the gym daily. Little things like taking the stairs instead of the elevator, walking instead of driving and parking farther away can really have an impact.

Evan Watson, NatureCity author & contributor

A flavonol found in orange juice called hesperidin may significantly reduce a number of cardiovascular disease risk factors according to a study published in the December 2010 issue of the American Journal of Clinical Nutrition.

Researchers from the French National Institute for Agronomic Research conducted the study. 24 healthy, overweight men between the ages of 50 and 65 were recruited to participate.

Over the course of 4 weeks the men were randomly assigned to consume 500 ml of orange juice, a hesperidin-rich drink or a placebo drink once every day.

The researchers found that the participants given the hesperidin-rich drink and those given the orange juice had a significant reduction in blood pressure after 4 weeks. They also observed a direct association between blood vessel function and levels of hesperidin in the blood.

This study adds to a quickly growing body of science highlighting the potential benefits of polyphenol rich foods, particularly in relation to heart health.

Polyphenols are found naturally in plants and fruits such as green tea, wine, cocoa, nuts and grapes. They have strong antioxidant properties which allow them to neutralize destructive free radicals and decrease oxidation damage in the body. These beneficial antioxidants have been linked to reductions in cardiovascular disease, cancer, and inflammatory diseases.

Scott Greenberg, NatureCity author & contributor

Researchers at the Hyogo College of Medicine in Japan recently conducted a study which found that supplements containing polyphenols may reduce the risk of gout. Their findings were published in the December 2010 issue of the Journal of Functional Food.

Gout is a painful form of arthritis that is caused by the formation of urate crystals in bodily tissues, especially the joints, leading to recurring attacks of painful inflammation. The formation of urate crystals occurs when the body produces too much uric acid.

Six healthy males were recruited for the study. The Japanese researchers found that polyphenol supplements derived from lychee fruit significantly decreased uric acid excretion just one hour after consumption.

They also conducted an in vitro experiment and found that polyphenols inhibited a compound called xanthine oxidase which leads to the creation of uric acid.

Polyphenols are the powerful antioxidants found in plant foods such as green tea. They have been shown to possess anti-inflammatory, anti-microbial and anti-carcinogenic properties. These properties have been tested in various studies suggesting that polyphenols may help with everything from weight management to potentially slowing the aging process.

Evan Watson, NatureCity author & contributor

A recent study highlighted the fact that Age-Related Macular Degeneration (AMD) is becoming more prevalent among mature adults. The study was conducted by researchers at the University of Iceland and published in the December 2010 issue of the journal Ophthalmology.

AMD is the leading cause of severe vision loss and blindness in the Western world. It is a progressive disease that attacks the macula of the eye and affects over 15 million Americans. It causes central vision loss and leaves only peripheral vision.

In order to measure the prevalence of AMD the researchers gave eye exams to over 5,000 people over the age of 60. They found that over one in 10 people in their 60s and nearly one in four in their late 70s have an early form of AMD. There was also a large jump in AMD risk among people who were 85 and older. They appeared to be 10 times more likely to have late AMD than people aged 70 to 74.

The observed rates of AMD exceeded those found among previously studied populations. This may be due to the fact that Icelanders tend to have less pigment in their hair, eye color and retina, which may make their retinal pigment more vulnerable to AMD.

The researchers noted that if AMD is diagnosed in its earlier stages there are preventative measures that can reduce the risk of it progressing to the point of serious vision loss or blindness.

One treatment for AMD that was tested in a recent U.S government clinical trial is a high-dose of various antioxidants, vitamins C and E, beta-carotone and zinc. The study found that this treatment can slow the progression of AMD that is in the intermediate stages.

A few studies conducted earlier this year also found that consuming omega-3 rich foods like fatty fish may improve eye health and reduce the risk of AMD. Green leafy vegetables also appear to reduce the risk of AMD.

Incorporating more of these “eye health boosters” in your diet is not only a good way to prevent and potentially treat AMD, they also have a long list of other health benefits ranging from cardiovascular health to cognitive function.

Sarah McGowan-Freije, NatureCity author & contributor

A new study by researchers at the University of Manchester has found that many degenerative diseases such as Alzheimer’s and Parkinson’s may be linked to poorly bound iron. The study was published in the December 2010 issue of the Archives of Toxicology and highlighted the necessity of eating more foods that promote effective binding of iron.

The lead author of the study, Douglas Kell a professor of Bioanalytical Science at Manchester, found that poorly bound iron creates toxins in the body called hydroxyl radicals.

These hydroxyl radicals react with cells and tissues in the body in a way that can lead to degenerative diseases.

Although this is an early stage study, these preliminary findings suggest that eating more foods that can bind tightly to iron (called iron chelators) may reduce the risk of a long list of degenerative diseases.

Some of these foods include brightly colored vegetables, purple fruits such as blueberries and pomegranates and green tea. Previous studies have found a link between consumption of these foods and beverages and a reduction in a number of degenerative and chronic diseases.

Eating more colorful fruits and vegetables and drinking a cup or two of green tea every day is certainly a good health choice. Previous studies have shown that green tea may reduce the risk of neurodegenerative diseases, improve heart health and aid digestion.

Colorful fruits also have an impressive list of similar health benefits and are the main staple in the Mediterranean diet, an increasingly popular diet that has been shown to improve heart health, lower rates of obesity and a decrease the risk of overall mortality.

Evan Watson, NatureCity author & contributor

A recent study adds even more evidence to back the necessity of maintaining adequate levels of vitamin D as you age. The study was conducted by researchers at the University of Minnesota and published in the December 2010 issue of the Journal of Endocrinology & Metabolism.

The study sought to look deeper into the relationship between vitamin D and frailty as we age. It included 4,500 women at least 69 years of age, none of whom were frail at the beginning of the study.

When the researchers followed the women for 4.5 years they found that women with low levels of vitamin D at the start of the study had a significant increase in both frailty and mortality. They also found that very high levels of vitamin D increased the risk of frailty as well.

This study adds yet another layer to the large body of science showing that maintaining adequate levels of vitamin D is essential for overall health.

Much of this science has been in relation to bone health but more and more research is showing that vitamin D is also important for avoiding a large list of health problems including muscle weakness, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases.

Approximately 1 billion people are vitamin D deficient worldwide and since our body becomes less efficient at synthesizing the vitamin as we age, those rates are only expected to increase as the global population ages. For this reason, taking a supplement or eating more foods fortified with vitamin D is a good idea. Some foods that are often fortified with vitamin D are yogurt, milk, orange juice, cereals and margarine