Emma McGowan NatureCity author & contributor

Dairy products are not usually associated with good heart health, mainly due to a high fat content. A recent study, however, suggests that yogurt may reduce the thickening and hardening of arteries in mature women.

The researchers were based at Sir Charles Gairdner Hospital in Perth, Australia. The study was published in the July 2011 issue of American Society for Nutrition.

Participants in the study included 1080 women over the age of 70. At the onset of the study, various measurements of both the left and right carotid arteries were taken in order to determine mean intima-media thickness. Intima-media thickness (CCA-IMT) is a measurement of the thickness of artery walls.

Additionally, serum lipids and blood pressure, which are risk factors for cardiovascular disease,were measured.

In order to determine how much dairy the participants consumed, food frequency questionnaires were completed by all of the women. The researchers assisted in the questionnaires, using spoons, cups, charts, and food models to ensure identical consumption measurements.

After three years, carotid artery measurements were taken again. Lifestyle risks such as body mass index, smoking history, and physical activity were also assessed. The researchers found that the women who ate at least 100 grams of yogurt per day (one normal sized individual container) had significantly lower CCA-IMT than those who consumed less than 100 grams per day.

They also noted higher HDL (good) cholesterol in the high yogurt intake group. HDL cholesterol is associated with lower risk of cardiovascular disease.

There was no association found between higher intakes of cheese and milk and lower CCA-IMT.

Previous studies have shown yogurt to improve bone health, provide good bacteria for gut health, and may even be associated with weight loss. If you want to add more yogurt to your diet, be sure to stick with a low or no fat brand, as higher fat intake can reverse the positive health benefits.

Emma McGowan NatureCity author & contributor

As the average American lifespan increases, maintaining bone health becomes more and more important. Broken bones can have serious repercussions, ranging from reduced mobility to death. If you’re looking to protect yourself, a recent study from Urmia University in Iran suggests that combining exercise and omega-3 supplementation may reduce inflammation and improve bone mineral density.

The study was published on October 15, 2011 in Nutrition & Metabolism.

Participants included 79 post-menopausal women between the ages of 58 and 78 who lived sedentary lifestyles but were otherwise healthy. The women were split into four groups. One group exercised and took omega-3 supplements, one group only exercised, one group only consumed omega-3 supplements, and one group was a control that participated in neither intervention.

The two groups that included exercise participated in aerobic exercise three times a week. The omega-3 supplementation consisted of 1,000 mg daily. Blood markers for inflammation and bone mineral density were measured at the onset of the study, after 12 weeks, and after 24 weeks.

At the conclusion of the study, researchers noted improvement in blood markers for inflammation and increased bone mineral density in the lumbar spine in the exercise and supplement group, but not in the groups who only exercised or only took supplements. They concluded that the combination of omega-3 supplementation and aerobic exercise results in improved bone health.

Omega-3 fatty acids have been linked to an impressive number of health benefits, including warding off age-related cognitive decline, reducing the risk of age-related vision loss, reducing depression symptoms, lowering cholesterol and preventing heart failure. These essential nutrients can be found in darker fish (such as salmon or tuna), or can be obtained via a high quality supplement.

Sarah McGowan-Freije, NatureCity author & contributor

Like a cup or two of coffee a day, but worried that it may not be so good for you? A recent study has linked coffee consumption with improved liver health for people suffering from nonalcoholic liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH).

The study was conducted by researchers at the Wilford Hall USAF Medical Center in Fort Sam Houston, Texas. The findings from the study were published in the journal Hepatology on October 10, 2011.

NAFLD is the presence of fat in the liver, which can lead to scarring, NASH, and eventual cessation of liver function. NASH is a condition affecting 2 to 5% of Americans and is characterized by fat in the liver accompanied by inflammation and damage.

The study examined 306 individuals, some of whom participated in a previous NAFLD study and some of whom were questioned for the current study. The participants were split into four groups: a control group with no fat in the liver, individuals with fat in the liver but not full blown NASH, NASH stage 0-1, and NASH stage 2-4.

All of the participants completed a questionnaire about their caffeine and coffee consumption. The control group consumed an average 307/228 mg/d of caffeine/coffee, the individuals with fat in their liver but not NASH consumed an average 229/160 mg/d, the NASH stage 0-1 group consumed an average 351/255 mg/d, and the NASH stage-2 group consumed an average 252/152 mg/d.

Examining the numbers above, the researchers noted a significant difference in caffeine consumption between the not NASH group and the NASH stage 0-1 group, as well as between the NASH stage 0-1 group and the NASH stage 2-4 group. They performed a statistical analysis and found a negative relationship between caffeine consumption and hepatic fibrosis, or excessive build up of tissue in the liver.

Caffeine consumption has also been linked to the prevention of Parkinson’s disease and dementia, prevention of certain cancers, and reducing the risk of stroke.

Scott Greenberg, NatureCity author & contributor

Research has shown that the prostate has the highest concentration of zinc of all the human organs and that cancer makes it difficult for cells to store zinc. This suggests that zinc levels in the prostate may be related to overall prostate health. A new study examining the Swedish population suggests that consuming zinc may lower the risk of dying from prostate cancer.

The researchers were based at the Harvard School of Public Health and the findings were published in the March 2011 issue of the American Journal of Clinical Nutrition.

Participants in the study included 525 Swedish men with an average age of 71 and a prostate cancer diagnosis. The researchers followed the men for up to 20 years or until they died of prostate cancer or from another cause.

The participants completed food questionnaires to determine their zinc intake. At the end of the study the participants were divided into two groups: individuals who died from prostate cancer and those who died from another cause.

The researchers discovered that individuals who consumed the most zinc (more than 15.6 mg per day) were 36% less likely to die of prostate cancer than those who consumed the least zinc (less than 12.8 mg per day). Men in the earliest stages of the cancer at the time of diagnosis showed a 76% reduced risk in the highest intake group.

An essential mineral, zinc has been linked to maintaining a healthy immune system, healing wounds, helping with growth, supporting the reproductive system, better eye health, and mood improvement in women.

Zinc can be found in many foods, including oysters, beef, crab, fortified cereals, lobster, beans, yogurt, nuts, milk, chicken, cheese, and oatmeal. You can also consume zinc in a supplement form but be careful not to take too much. Intakes of greater than 150 mg per day have been associated with negative side effects, such as a weakened immune system.

Emma McGowan NatureCity author & contributor

A recent study from the University of Padova, Italy suggests that a modified Mediterranean diet with ketogenic aspects may reduce body mass, weight, and other risk factors for cardiovascular disease in obese people.

The Mediterranean Diet is high in protein and low in carbohydrates. A diet that follows this structure and is also high in fats is known as a ketogenic diet.

The findings were published in the Nutrition Journal on October 12, 2011.

Study participants included 19 men and 87 women between the ages of 18 and 65 with a body mass index greater than 25. All of the participants were employed by the Rome council. Over the course of six weeks the participants consumed a modified ketogenic diet which included green vegetables, olive oil, fish and meat. The diet had virtually zero carbohydrates.

After six weeks, the researchers noted significant changes from the measurements they took at the beginning of the study. Body mass index was reduced from 31.45 Kg/m2 to 29/01 Kg/m2, body weight was reduced from 190 lbs to 178 lbs and percentage of fat mass dropped from 41.24% to 34.99%.

The researchers also noted changes in the blood lipids of the participants, with total cholesterol dropping from 204 mg/dl to 181 mg/dl, LDL (bad) cholesterol dropping from 150 mg/dl to 136 mg/dl, triglycerides from 119 mg/dl to 93 mg/dl, and blood glucose from 96 mg/dl to 91 mg/dl. They also noted an increase in HDL (good) cholesterol.

Ketogenic diets are considered to be extreme diets and are not recommended without medical supervision and should never be undertaken by diabetics. The best way to manage your weight is through a balanced diet and regular exercise.

Sarah McGowan-Freije, NatureCity author & contributor

Previous studies have linked vitamin D deficiency with an increased risk of type-2 diabetes. A recent study from the Division of Endocrinology, Diabetes and Metabolism at Tufts Medical Center in Boston shows how vitamin D may help protect against the onset of type 2 diabetes.

The study was published in the August 2011 issue of the American Journal of Clinical Nutrition.

Ninety-two adults with an average age of 57 participated in the study. All of the participants had risk factors for diabetes, including obesity (average BMI of 32 kg/m2), and and an average A1c measurement of 5.9%. A1c measures long-term blood sugar levels and measurements of 7% or more are considered diabetic..

At the onset of the study, researchers measured the disposition index, which indicates how the beta-cells in the pancreas (the organ that produces insulin) are functioning. The participants were split into two groups, with one group taking 2,000 international units (IU) of vitamin D daily and one group taking a placebo.

At the conclusion of the 16 week study, the researchers again measured the disposition index in each group. The disposition index for the supplement group increased by an average of 300, while the disposition index for the placebo group decreased by an average of 126. This indicates that vitamin D supplementation resulted in improved beta-cell functioning of 15% to 30%.

Vitamin D has been linked to a wide variety of health benefits, including reductions in the risk of skin cancer, improved bone health, improving mood and symptoms of depression, reducing the risk of osteoporosis, improved cardiovascular health, combating diabetes, and improving age related eye degeneration.

Dietary vitamin D can be found in milk, fortified cereals, fish, and eggs. Your body also processes vitamin D from the sun but those of us living in the northern parts of the world usually need more vitamin D than we are able to get from sunshine alone. A high quality vitamin D supplement is always a good option if you feel that you’re not getting enough through diet and sun.

Scott Greenberg, NatureCity author & contributor

Studies have linked periodontal disease (or gum decay) to numerous health problems, including cardiovascular disease. A new study from the Kaneka Corporation in Japan suggests that consuming a form of C0Q10 called ubiquinol may improve the overall oral environment.

Periodontal disease is an inflammatory disease caused by periodontal bacteria living in plaque, and it is known that oxidative stress in saliva is increased by periodontal disease.

The study was presented on August 17, 2001 at the 63rd Meeting of the Vitamin Society of Japan. Researchers from the Department of Periodontalogy at the Nihon School of Dentistry also participated in conducting the research.

Participants included 37 men and 8 women, for a total of 45 individuals with an average age of 39.4 years. All of the participants showed signs of mild to middle level periodontal disease. Using a double blind method, half of the group was given a placebo and half of the group was given 150 mg of ubiquinol per day for a period of two months.

Plaque adhesion, pocket depth, bleeding, gingival recession, foul breath and saliva antioxidative activity were measured before the start of the study and again at one and two months after the study began.

After two months, the ubiquinol group showed significantly less plaque adhesion (19%) than the placebo group (9%). Additionally, the ubiquinol group showed a 4% increase in antioxidant levels in their saliva, while the placebo group showed an 11% decrease.

The ubiquinol group also saw a 50% decrease in tendency to foul breath, compared to a 10% decrease in the placebo group.

CoQ10 is a naturally occurring substance and a powerful antioxidant. It has been linked with numerous health benefits, including but not limited to reducing inflammation, improving blood vessel function and reducing the risk of death from heart disease, protecting muscles, and lowering cholesterol.

This important coenzyme can be found naturally in oily fish, organ meats (such as liver, hearts, etc.), and whole grains. If these foods aren’t a part of your current diet, consider a high quality, high potency supplement.

Sarah McGowan-Freije, NatureCity author & contributor

Migraines are excruciating headaches with no known cause and no known definitive cure. Now a new study suggests that exercise may be as effective as pharmaceuticals and other recommended treatments.

The study was conducted by researchers at the University of Gothenburg, Sweden and their findings were published in the journal Cephalalgia on September 2, 2011.

Study participants included 91 individuals who suffered from migraines. At the onset of the study, the researchers assessed the participant’s migraine status, quality of life, aerobic capacity, and level of physical activity.

The participants were then split into three groups, with one group exercising for 40 minutes three times a week, one group conducting relaxation exercises for the same amount of time weekly, and one group taking the pharmaceutical medication topiramate. Topiramate and relaxation both have previously been shown to alleviate migraine pain.

The researchers assessed the lifestyle factors mentioned at the beginning of the study and again at 3 and 6 months after the conclusion of the study. They found that all of the interventions reduced the number of migraines with no noticeable difference in preventative effect between the three.

Several common migraine triggers have been identified by doctors. They include certain foods such as chocolate, red wine and aspartame, stress, changes in weather and hormonal changes in women. If you are a migraine sufferer, avoid these triggers as much as possible and consider adding exercise and relaxation techniques to your weekly routine.

Emma McGowan NatureCity author & contributor

Researchers from the Harvard School of Public Health came across a surprising discovery in the course of studying how exercise effects heart health: exercise is not only associated with better heart health but seems to be correlated with higher blood levels of vitamin D.

The study was published in the October 2011 issue of Medicine and Science in Sports and Exercise.

The study included 827 men who had no history of heart disease and 412 men who had suffered from a heart attack. All of the men participated in the Health Professionals Follow-up Study from 1994 to 2004.

The researchers found that 3 or more hours of vigorous exercise per week were associated with a 22% reduced risk of heart attack, compared to no exercise.

The men who exercised most had higher levels of HDL (or “good”) cholesterol and lower levels of apolipoprotein B, which is the primary protein in LDL (or “bad”) cholesterol. The HDL cholesterol levels were accountable for 38% of the overall risk reduction. The vigorous exercise group also showed lower levels of hemoglobin A1c, which is a marker for diabetes risk.

Most interesting, however, was the higher levels of vitamin D3 found in the vigorous exercise group. The researchers hypothesized that people who exercise more spend more tend to spend more time outside, therefore maximizing their sun exposure.

Humans primarily obtain vitamin D3 from the sun, however vitamin D3 can also be obtained from fruits and vegetables. The researchers theorize that people who exercise more also may consume a healthier diet including more foods that contain vitamin D.

Heart health is one of the major benefits of vitamin D3 consumption but the “sunshine vitamin” has been linked to numerous health benefits. Studies have shown that higher vitamin D3 levels are correlated with improved eye health, skin cancer prevention, and a reduction in age-related mental decline. Some reports even suggest that higher levels of vitamin D could improve your mood and ease depression symptoms.

Emma McGowan NatureCity author & contributor

Researchers at the University of Michigan Medical School conducted a study showing that ginger root significantly reduces inflammation of the colon, a precursor to colon cancer.

Colon cancer is an increasingly common affliction in the United States with an expected 101,000 new diagnoses in 2011, according to the National Cancer Institute.

The findings were published on October 11, 2011 in Cancer Prevention Research.

The study participants included 30 healthy individuals at normal risk for colon cancer. Colon biopsies were conducted at the beginning of the study. The participants were randomly chosen to consume either .75 oz of ginger root supplement daily or .75 oz of a placebo for 28 days.

When compared to the placebo group, the ginger root group had significant reductions in markers of colon inflammation at the conclusion of the study. The researchers noted that further studies need to be conducted to determine the extent of possible benefits from ginger root with regards to colon cancer.

Several ways to help prevent colon cancer include sticking to a low-fat/high-fiber diet, not smoking, getting regular exercise and maintaining a healthy weight.

Ginger root is used as a folk remedy for upset stomach in cultures across the globe. It has also been linked to easing arthritis pain, calming headaches, and for intense menstrual cramps. It can be consumed raw, cooked, or in a tea form.