Sarah McGowan-Freije, NatureCity author & contributor

While the numerous negative effects of excessive alcohol consumption have been extensively documented, a comprehensive review of recent research shows that a glass or two of wine may actually ease the effects of aging.

Researchers at the University of Florida published their findings on June 20, 2011 in Molecular Nutrition and Food Research.

The active compound in red wine believed to create positive health effects is called resveratrol. Resveratrol is a polyphenol, which is a naturally occurring plant antibiotic. Animal studies have shown that resveratrol may prevent the growth of some cancers in mice, ease inflammation, and reduce the occurrence of cardiovascular diseases.

One of the major ways resveratrol is believed to improve health is through its function as an antioxidant. Oxidation in your body creates free radicals which can cause instability to cells in your body, accelerating the aging process. As an antioxidant, resveratrol helps suppress free radicals.

This review looked at research conducted in laboratories on enzymes, cultured cells, and animals. The review of the research suggests that similar positive effects will probably be found in humans. The researchers hope that their review will guide future human studies.

The best dietary source of resveratrol is red wine, but it can also be found in grapes and other fruits. Resveratrol supplements are abundant but be sure to make sure your resveratrol is at least 99% pure resveratrol.

Emma McGowan NatureCity author & contributor

Want a healthier gut? Probiotics may be the answer! Results of a new study show that daily probiotic supplementation may improve transit time and boost general gut health.

The researchers, based in Houston, included scientists from Accurate Clinical Research, Fonterra Research Centre, Danisco, and Sprim Advanced Life Services. The findings were published online June 13, 2011 ahead of the print version of the Scandinavian Journal of Gastroenterology.

The subject group included 100 men and women in good health with an average age of 44. Over the course of 14 days, the subjects consumed daily doses of Bifidobacterium lactis HN109 or a placebo.

The group was randomly split into three groups: high dose, low dose, and placebo. The high dose group received 17.2 billion colony forming units (CFU) and the low dose group received 1.8 billion CFU.

While the placebo group showed improvements in diarrhea and constipation, only the groups receiving the probiotics showed improvements in whole gut transit time: 33 percent improvement for the high dose group and 25 percent improvement for the low dose group.

Additionally, the probiotic groups showed improvement in other symptoms of gastrointestinal functioning such as nausea, vomiting, abdominal pain, and flatulence.

Whole gut transit time is the time that food takes to pass through the entire digestive system. Lowering of the transit time can produce beneficial reductions in the risk of potential colo-rectal conditions.

According to the researchers, there are several possibilities for the positive results of the probiotics, including increasing fecal bacterial mass, stimulation of cholecystokinin (a hormone responsible for digesting fat and protein), and breakdown of bile salts to stimulate colonic motility and excretion.

Bifidobacterium lactis is a common probiotic found in supplement form. When purchasing a probiotic supplement, please make sure it contains several probiotic strains and is packaged to block light, air, and moisture, which can easily kill probiotics.

Scott Greenberg, NatureCity author & contributor

Here’s a sobering statistic… Every year approximately 400,000 people are diagnosed with heart failure in the United States alone. Help may be on the way as a new study shows that a combination of coenzyme Q10 and pine bark may improve blood flow and general heart health in heart failure patients.

While heart failure is not reversible, researchers from the Chieti-Pescara University in Italy have released a published a study in the June 2011 issue of Panminerva Medica suggesting a natural way to manage the symptoms of heart failure: a combination of coenzyme Q10 and an extract from French Maritime pine bark.

The researchers worked with 53 people between the ages of 54 and 68 who had suffered from heart failure. Half the group received a supplement consisting of 350 milligrams of CoenzymeQ10 from Kaneka and 105 milligrams of the branded pine bark extract Pycnogenol while half the group received a placebo.

After 12 weeks, the supplement group showed an approximately 6 point decrease in diastolic blood pressure, from 139.2 to 133.2 mmHg. They also showed a 5 point decrease in systolic blood pressure, from 82.3 to 77.3 mmHg.

In the placebo group, diastolic blood pressure decreased by less than one mmHg, from 140.3 to 139.5 mmHg. The decrease in systolic blood pressure was a little more than 2 mmHg, from 83.4 to 81.2 mmHg.

Diastolic blood pressure is the pressure in blood vessels when the heart is resting. It is represented by the bottom number on a blood pressure reading and anything above 90 mmHg is considered high. Systolic blood pressure, on the other hand, is the pressure in blood vessels when the heart is beating and is represented by the top number in a blood pressure reading. Readings above 140 mmHg are considered high.

The researchers also noted a decrease in pulse rate from 78.4 to 74.2 beats per minute in the supplement group, while the placebo group only decreased from 79.1 to 78.4 beats per minute.

CoQ10 has been linked with numerous health benefits, including but not limited to reducing inflammation, improving blood vessel function, protecting muscles, reducing the risk of gum disease and lowering cholesterol.

Pycnogenol has also been shown to help with allergies, asthma, ringing in the ears, high blood pressure, muscle soreness, pain osteoarthritis, diabetes, attention deficit-hyperactivity disorder, endometriosis, menopausal symptoms, erectile dysfunction, and retinopathy.

Pycnogenol is water soluble, meaning it can be added to the production of many common foods. It is currently included in dietary supplements, cosmetic products, and a variety of foods and drinks. The active ingredients in pycnogenol can also be found in peanut skin, grape seed, and witch hazel bark.

Emma McGowan NatureCity author & contributor

The heart health benefits of omega-3 fatty acids (commonly found in fish) were first observed in Greenland Inuits, a group that has a high fat diet but low instances of cardiovascular disease. Now a new study from the University of Pavia, Italy reveals that omega-3 fatty acids may improve markers of insulin resistance.

The findings of the study were published in the June 2011 edition of the European Journal of Lipid Science and Technology.

Insulin resistance is when the hormone insulin does not properly regulate blood sugar levels. If the body’s fat cells are unable to process sugar properly, blood sugar rises or falls dramatically, which can lead to diabetes.

At the start of the study, 82 men and 85 females were split into two groups: one received a placebo and one received omega-3 PUFA (concentrated EPA and DHA) three times a day during meals.

After six months, the group consuming omega-3 fatty acids showed a noticeable improvement in markers of insulin resistance while the placebo group showed no change. The omega-3 group also saw an improvement in HDL-cholesterol and triglyceride markers. The omega-3 acids did not, however, seem to have an effect on total cholesterol or LDL-cholesterol.

Omega-3 fatty acids have been proven to have to extensive health benefits, including warding off age-related cognitive decline, reducing the risk of age-related vision loss, and preventing heart failure. Some studies have even suggested that daily consumption of fish or an omega-3 supplement can ease depression.

If you’re looking to get more omega-3 fatty acids into your diet, try adding darker fish (such as salmon or tuna) to your diet a few times a week. If you’re having trouble working fish into your weekly menu, try a high quality supplement. Supplements are an inexpensive and safe way to boost up your omega-3 fatty acid intake.

Sarah McGowan-Freije, NatureCity author & contributor

Sage has been used in holistic healing to help menopausal women with hot flashes for centuries. A new study out of Switzerland has unveiled the mechanism behind sage’s hot flash reduction properties.

The study was conducted by researchers with Bioforce AG, and the findings were published in the June 2011 issue of Advances in Therapy.

The study group included 71 women with a mean age of 54 who had been experiencing menopausal symptoms for at least 12 months. Each woman experienced at least five hot flashes every day at the start of the study.

Over the course of 8 weeks, the women were given 280 mg of sage spissum extract and were instructed to keep diaries recording the number of hot flashes they experienced each day. At the end of the 8 weeks, mild hot flashes had been reduced by a mean amount of 46%, moderate by 62%, severe by 79%, and very severe by 100%.

The researchers also used the Menopause Rating Scale (MRS) to assess the women at the beginning of the study and again at the end. The MRS is a quality of life scale used to evaluate menopausal women. On average, the participants rated their quality of life as having improved 43% during the study period.

Sage can also be used as an antiseptic or an astringent. It can be consumed in a tea form or applied topically.

Emma McGowan NatureCity author & contributor

A National Cancer Institute analysis of data from the National Institute for Health-AARP Diet and Health Study shows that consuming dietary fiber greatly reduces the risk of dying from cardiovascular, infectious, and respiratory diseases.

The study was published online ahead of print on February 14, 2011 in the Archives of Internal Medicine.

Researchers examined the food frequency questionnaire responses of 219,193 men and 168,999 women. The study lasted for 9 years, during which time 20,126 deaths in men and 11,330 deaths in women occurred.

The researchers determined that individuals who consumed between 25 and 30 grams of fiber per day had an average 22% lower risk of death from the entire range of diseases. They also found that consumption of dietary fiber derived from grains resulted in the biggest reductions.

The anti-inflammatory properties of fiber are believed to be the mechanism behind this reduction is disease risk. Inflammation occurs in cardiovascular, infectious and respiratory diseases and speeds up the progression of disease.

Fiber has also been associated with lowering cholesterol, preventing flu and pneumonia and reduction in the risk of some cancers.

Many Americans only consume approximately 50% of the recommended 25 to 30 grams daily. To get more fiber into your diet, concentrate on whole grain cereals, dates, breads, and pastas. Fruit is also a good source of dietary fiber, as are high quality supplements.

Sarah McGowan-Freije, NatureCity author & contributor

A study published in the April 2001 edition of Thorax shows that vitamin E reduces the occurrence of chronic obstructive pulmonary disease (COPD) in women over 45. The study was conducted by researchers at Cornell University’s Division of Nutritional Sciences.

COPD is the fourth leading cause of death in the US and causes shortness of breath, wheezing, mucus, and chest tightness. Its most common cause is cigarette smoking.

The Cornell researchers analyzed data from the Women’s Health Study, a randomized, placebo-controlled study that ended in 2004. The 38,597 women in the study were given either a dose of 600 IU vitamin E supplement plus 100 mg of aspirin every other day, or they were given a placebo for three years.

A special model was used to determine the effect of just the vitamin E supplementation on the risk of COPD. During 10 years of follow-up, , researchers recorded 760 new cases of COPD in the vitamin E group and 846 new cases in the placebo group, a 10% difference. The results were not affected by the smoking status of the participants.

The researchers believe that the oxidant/antioxidant balance in lung tissue contributes to the risk of COPD. This is based on the findings of previous studies that have shown that high antioxidant status is associated with lower risk of COPD.

Vitamin E has also been associated with many other health benefits, including lower cholesterol, healthier skin, and maintaining a proper hormonal balance. Vitamin E can be found in foods such as sunflower seeds, almonds and other nuts, dried herbs, and dried apricots. High quality supplements are also a good source of this essential vitamin.

Sarah McGowan-Freije, NatureCity author & contributor

Olive oil has gained increasing popularity in the US as a tasty alternative to butter. Now, a study out of France shows that consuming olive oil may also significantly reduce the risk of stroke in people over 65.

The research was conducted at the University of Bordeaux and the National Institute of Health and Medical Research in Bordeaux, France. The findings were published in the online edition of Neurology on June 15, 2011.

The study group included the medical records of 7,625 people over the age of 65 with no history of stroke. Researchers divided olive oil consumption into three categories: no use, moderate use, and intensive use. Moderate use was defined as using olive oil for cooking, as dressing, or with bread. Intensive use was defined as using olive oil in all of those categories.

Once other health factors—such as body mass index, physical activity, and diet—were taken into consideration, the researchers concluded that intensive use olive oil consumers were 41% less likely to have a stroke.

Olive oil has been linked with improved cardiovascular health, as well as with helping to prevent diabetes, high blood pressure, high cholesterol, and obesity. Replacing butter in your diet, whether when you’re cooking or on bread, is a good way to increase your olive oil consumption. Olive oil can also be used to make quick, healthy salad dressings.

Emma McGowan NatureCity author & contributor

It is commonly known that exercise and a balanced diet are important for maintaining good health as one ages. Now a recent study has found that “a sustainable mix of productive, social, physical and spiritual activities” is just as essential.

The research was conducted by scientists at the University of Southern California and published in The Journal of Epidemiology & Community Health on June 2, 2011.

Participants in the study included 460 men and women between the ages of 65 and 90 (with a mean age of 74.9 years) living in the greater Los Angeles metropolitan area. Over a period of 6 months, half of the group was given an occupational intervention therapy that focused on creating sustainable lifestyle changes. The other half was given no intervention at all.

The occupational intervention therapy included encouraging participants to leave the house and engage in the community around them. For example, researchers helped people learn how to use public transportation, urged them to visit museums and engage in cultural activities, and helped them integrate exercise into their daily routines.

The researchers measured quality of life using various indicators, including physical health, mental health, social well-being, and life satisfaction.

At the conclusion of the study, the occupational intervention therapy group showed significant gains in social function, mental health, and life satisfaction. They also reported less bodily pain and lower levels of depression when compared to the placebo group.

At the end of the 6 month trial period, the control group was then given the same occupational intervention therapy that had been given to the intervention group. The control group made identical progress after receiving the therapy.

This study highlights how important it is for mature adults to interact with the world around them. Even small lifestyle changes can make a huge difference in maintaining health and quality of life as you age.

Sarah McGowan-Freije, NatureCity author & contributor

Being overweight may actually be worse for your liver than drinking. Researchers from the Sahlgrenska Academy in Sweden have released a study showing that overweight men have a higher risk for cirrhosis of the liver than men of a healthy weight.

Cirrhosis of the liver is a condition in which the liver slowly deteriorates and malfunctions due to the formation of scar tissue in the liver.

The findings were published in the June 2011 issue of the Scandinavian Journal of Gastroenterology.

The study took place over the course of 40 years, tracking 855 men who were 50 years old at the onset of the study. None of the men had liver problems at the beginning of the study.

Over the 40 years, 2% of the men were diagnosed with cirrhosis of the liver. All of the men diagnosed with cirrhosis of the liver had an average BMI (Body Mass Index) of 28. The average BMI for the men not diagnosed with cirrhosis of the liver was below 25.

Any person with a BMI over 25 is considered overweight.

Researchers believe that being overweight puts a greater strain on the liver, making it more susceptible to cirrhosis. They also determined that higher levels of triglycerides, which are common in overweight people, constituted a risk factor for cirrhosis of the liver.

The researchers could not statistically prove that the participants’ alcohol consumption played a role in their level of risk for cirrhosis of the liver.

As obesity levels rise in the Western world, more and more health problems are being linked to having an unhealthy weight. It is important to maintain a healthy lifestyle that includes daily physical activity and a balanced diet in order to reduce the risk of obesity.