Evan Watson, NatureCity author & contributor

A large study recently found that both coffee and tea may slash the risk of death from heart disease, strengthening the body of science backing the benefits of these widely consumed beverages.

The study was conducted by researchers at the University Medical Center in Utrecht, Holland, and published in the June 2010 issue of the journal Arteriosclerosis, Thrombosis, and Vascular Biology.

Using a detailed questionnaire, the researchers were able to determine the daily coffee and tea consumption of the nearly 40,000 participants that took part in the European Prospective Investigation into Cancer and Nutrition study.

The participants were then followed for 13 years and during that time 1,881 cases of “cardiovascular events” were documented. 563 of those events were strokes and 1,387 were coronary heart disease (CHD). Seventy deaths from stroke were documented and 123 from CHD.

The researchers found that 3-6 cups of tea a day reduced the risk of death from heart disease by 45% compared to those who drank one cup or less per day. 2-4 cups of coffee a day resulted in a 20% reduction in risk, compared to those who drank less than two or more than four cups per day.

Research continues to grow highlighting the potential health benefits of coffee and tea, the two most widely consumed beverages in the world.

In terms of coffee, previous studies have found a link between its consumption and reductions in the risk of prostate cancer, cirrhosis and oral cavities. Over half a dozen different studies have also shown that people who drink coffee regularly are up to 80% less likely to develop Parkinson’s disease.

Tea, on the other hand, is high in powerful antioxidants called polyphenols which have been touted for their ability to reduce cognitive decline, vision loss and the risk of certain cancers.

Sarah McGowan-Freije, NatureCity author & contributor

If you are not getting enough folate in your diet you may be significantly increasing the risk of developing age related hearing loss according to the results of the Blue Mountains Hearing Study.

The study was conducted by researchers at the University of Sydney, Australia and the results were published in the June 2010 issue of the Journal of Nutrition.

Nearly 3,000 people aged 50 or over participated in the study.

The researchers measured blood levels of folate, vitamin B12 and homocysteine. They found that participants with low levels of folate (below 11 nanomoles per liter) had a 34% increased risk of developing age-related hearing loss.

Levels of homocysteine over 20 micromoles per liter were associated with a 64% increase in the risk of hearing loss.

Vitamin B12 levels were not associated with hearing loss.

B vitamins play a very important role in many essential functions in the human body including nervous system function, red blood cell formation, and hormone function. Folate and other B vitamins have been shown in previous studies to reduce the risk of depression, hearing loss and dementia.

Our bodies do not naturally synthesize B vitamins. However, it is easy to increase your intake of these essential vitamins by eating more vitamin B rich foods or taking a quality supplement. Some foods rich in B vitamins include broccoli, asparagus, potatoes, tuna and salmon. Many milk and flour products are also fortified with B vitamins.

Evan Watson, NatureCity author & contributor

A long list of health benefits have already been associated with exercising regularly. Now a recent study has identified yet another reason to exercise; reduction in the risk of dangerous falls for males of all ages.

Researchers from the University of Pittsburgh conducted the study. Their findings were published in the July, 2010 issue of the American Journal of Preventive Medicine.

The researchers analyzed data on over 10,000 participants between 20-87 years of age for the study. The initial data was acquired between 1970 and 1989 for the Aerobics Center Longitudinal Study.

All of the participants filled out a detailed follow-up survey in 1990, which asked if they had fallen in the previous year, and if so, what they were doing when they fell. The participants also answered questions about how much aerobic exercise they got each week and took a treadmill test.

22% of the participants reported falling in the past year, 15% of whom fell while walking. The researchers found that women were 2.8 times more likely to fall than men while walking. However, women’s fitness levels did not appear to affect their likelihood of falling.

In contrast, fitness levels did play an important role in the risk of falling among men. Men with low fitness levels were 2.2 times more likely to fall than men with high fitness levels.

The researchers also found that while falls are the number one cause of injury among mature adults, younger people fall just as much as mature adults, but suffer fewer injuries.

The researchers concluded that people of all ages need at least two hours of regular exercise a week in order to lower the risk of falling.

The co-director at the Fall Prevention Center of Excellence at California State University agreed with the finding. He noted that exercise, and especially aerobic exercise, has continually been shown to be the best way to prevent falls in general as well as injuries due to falling.

Scott Greenberg, NatureCity author & contributor

Green tea has generally been considered to have more health properties than black tea. However, a study by researchers with the Kirin Holdings Company in Japan recently found that black tea may be as effective as green tea for reducing weight gain and cutting levels of body fat.

The findings of the study were published in the June 2010 issue of the journal Nutrition.

For one part of the study, male rats were fed a high fat emulsion containing 500 or 1,000 mg of a black tea extract. They then measured fat levels in the blood of the rats and found that the black tea extract suppressed increases of triglyceride levels in a dose-dependent manner.

The second part of the study used female rats and lasted for 8 weeks. The female rats were fed a standard or a high fat diet supplemented with either 1% or 5% of the black tea extract. Changes in body weight were examined during the 8 weeks.

The researchers found the rats who received the 5% black tea extract gained 56% less weight. In addition, the levels of the fat in their livers rose 81% less than those of the others.

Although further research is needed, these findings show that even though black tea has less antioxidants than green tea, it may be just as effective for avoiding weight gain.

The antioxidants in tea are called polyphenols and green tea contains 30-40% polyphenols whereas black tea only contains 3-10%.

Sarah McGowan-Freije, NatureCity author & contributor

Researchers with the Mario Negri Institute for Pharmacological Research in Milan have identified yet another reason to eat less sugary foods; they may increase the risk of developing pancreatic cancer.

The researchers published their findings in the February 2010 issue of the Journal Annals of Epidemiology.

The study included almost 1,000 Italian adults with and without pancreatic cancer.

The researchers had the participants fill out detailed surveys on their lifestyle and dietary habits. Each of the participants with pancreatic cancer was then compared to two healthy participants of the same sex and age.

The researchers found that one-third of participants with the highest-glycemic index diets were 78% more likely to have pancreatic cancer than the third with the lowest-glycemic index diets.

This association remained true even after the researchers accounted for certain other factors, including weight, smoking history, and diabetes.

Glycemic index refers to how rapidly a food causes blood sugar to rise. Foods like white bread, potatoes and sweets are considered high-glycemic index foods because they tend to spur a quick elevation in blood sugar.

The researchers also looked at certain sources of carbohydrates, including fruit and sugary processed carbohydrates. Higher consumption of fruit was associated with a lower risk of pancreatic cancer while higher consumption of sugary carbohydrates was associated with a higher risk.

Although pancreatic cancer is a relatively uncommon form of cancer it is one of the most deadly. Only 5% of people diagnosed with pancreatic cancer live past 5 years.

These findings show that reducing the risk of pancreatic cancer may be yet another reason to stay away from foods with a high glycemic index like sugar, candy, honey, and jam.

Scott Greenberg, NatureCity author & contributor

A new analysis found that vitamin B6 may significantly reduce the risk of developing lung cancer.

The analysis was conducted by the International Agency for Research on Cancer in France and published in the June 2010 issue of the Journal of the American Medical Association.

The researchers used the data of nearly 400,000 people who donated blood for the European Prospective Investigation into Cancer and Nutrition study.

The researchers took 899 participants with lung cancer and compared them to 1,770 cancer free participants.

The researchers found that higher blood levels of vitamin B6 were associated with a 50% overall reduction in lung cancer risk. The link between B6 and lung cancer risk was apparent among smokers and non-smokers alike.

The researchers also found that the amino acid methionine, which is found in most protein and B12 may also be beneficial. High levels of B12 combined with methionine and B6 were associated with a 66% reduction in lung cancer risk.

Previous research has shown that B vitamins may have a number of other potential health benefits beyond cancer prevention. These benefits include reducing the risk of Alzheimer’s and Parkinson’s disease as well as promoting cell growth and supporting metabolism.

Our bodies do not naturally synthesize vitamin B6 so the only way to get it is from a supplement or through dietary sources. Some foods rich in B vitamins include broccoli, asparagus, potatoes, tuna and salmon. Many milk and flour products are also fortified with B vitamins.

Evan Watson, NatureCity author & contributor

Norwegian and US scientists recently ran a computer simulation model and found that supplements may be better for achieving adequate vitamin D levels than sun exposure.

Their findings were published in the June 2010 issue of the Journal of the American Academy of Dermatology.

The researchers ran a computer model to determine the level of sun exposure needed to produce blood levels of vitamin D3 equivalent to supplementation of 400 or 1000 IU of vitamin D.

The researchers found that someone living in the Boston, Massachusetts area during the summer would need 3-8 minutes of sunlight exposure to about 25% of their body surface to synthesize the equivalent of 400 IU of vitamin D.

During the winter months they found that it would be extremely difficult for someone in a climate like Boston to produce any vitamin D at all.

In geographic locations like Miami, Florida you would only need 3-6 minutes of sunlight during any time of year.

With 1.5 million people diagnosed with sun cancer every year in the US alone, experts are encouraging more people to opt for supplements rather than more sun exposure.

These findings show that supplements may be essential for people in northern climates. Additionally, people in warm sunny climates need to be aware that supplements can be a much safer option than sun exposure.

These recommendations are especially important for seniors because as we age our skin becomes less efficient at synthesizing vitamin D.

Vitamin D has long been known for its bone health benefits, however, studies are showing that vitamin D is also important for maintaining your mood, keeping your immune system strong, reducing blood pressure and the risk of cardiovascular disease.

Evan Watson, NatureCity author & contributor

Omega-3 fatty acids may reduce the risk of developing age-related hearing loss according to a study conducted by researchers with the University of Sydney. They published their findings in the June 2010 issue of the American Journal of Clinical Nutrition.

The researchers analyzed data from nearly 3,000 participants taking part in the Blue Mountains Hearing Study. Dietary intakes of fish and the omega-3’s they contain were determined using a food frequency questionnaire.

The researchers found that people with higher intakes of fish rich in omega-3 fatty acids had a significant reduction in the risk of developing age-related hearing loss.

Consuming at least two servings of fish per week was associated with a 42% reduction in the risk of hearing loss for people over 50, compared to those who consumed less than one serving per week.

The researchers were quick to note that although these findings are very promising, further research is necessary to confirm the link between omega-3’s and hearing loss reduction.

Omega-3 fatty acids are one of the most widely consumed nutritional supplements. Much of this is due to the large body of research that has linked these essential fatty acids to reductions in cardiovascular disease, age-related vision loss and the risk of dementia.

You can increase your omega-3 intake by eating more oily fish such as salmon or mackerel. If you don’t care for fish, a high quality fish oil supplement will work as well. Look for one that’s certified for purity and potency so you can be sure it doesn’t contain dangerous contaminants. Also be sure that the product will deliver at least 650mg of the most important omega-3s, EPA and DHA.

Scott Greenberg, NatureCity author & contributor

A study published in the March 2010 issue of the European Journal of Clinical Nutrition shows that probiotics may help overweight individuals lose weight and burn fat.

Scientists with Kyushu University in Japan recruited 87 overweight participants for the study with an average BMI 24 kg/m2.

The participants were randomly assigned to receive 200 g a day of fermented milk with or without probiotics for twelve weeks.

By the end of the twelve week trial the researchers observed a 4.6% reduction in abdominal fat among the probiotic group. Even more importantly, the researchers also found a 3.3% reduction in subcutaneous fat, which is the fat found just under the skin.

In addition, the probiotic group saw an average 1.4% decrease in body weight and a 1.8% decrease in waist size.

Although this study did not look into the mechanisms behind the findings, previous studies have shown that the composition of friendly bacteria in our gut actually changes depending on your weight. This change may have a significant effect on our body’s ability to efficiently digest and process food.

Beyond their weight loss potential, previous research also shows that probiotics may improve digestion, boost the immune system and reduce the risk of chronic disease.

You can get more probiotics by eating certain foods such as yogurt, milk and sauerkraut. For many people, taking a high quality supplement is an easier approach. If you choose this option, be sure it is packaged to block light, air and moisture which can easily kill probiotics.

Evan Watson, NatureCity author & contributor

Vitamin E may help keep your immune system strong as you age according to a study published in the June 2010 issue of the Journal of Nutrition.

For the study, researchers from Tufts University divided young and old mice into two groups. One group in each age group was given a normal diet and the other group received a diet supplemented with a form of vitamin E called tocotrienols.

Vitamin E comes in two main forms, tocopherels and tocotrienols. Tocopherols are the main form of vitamin E found in diet and in supplements. Tocotrienols have traditionally been viewed as a minor form of vitamin E because they are found in only very small levels in food and have not been well researched.

In recent years, more research has focused on tocotrienols, and scientists have discovered that they may be more potent than tocopherols. Some of the benefits that have been linked to tocotrienols include protection against brain cell damage, protection against cancer, reduction of cholesterol and protection of skin.

At the start of the study the older mice had less ability to reproduce immune cells compared to the younger mice.

After 6 weeks the researchers found a significant increase in the ability to reproduce immune cells in the older mice that received vitamin E supplementation compared to the older mice given a normal diet.

There was no difference seen in the two groups of young mice.

These are important findings because the activity of immune cells naturally declines with age, resulting in a weaker immune system.

Vitamin E is high in antioxidants which is likely why previous studies have also found additional benefits of the vitamin including reducing the risk of Alzheimer’s and helping patients recover more quickly following a stroke.

Vitamin E can be found in a number of foods, but only in small quantities. For this reason, many people do not get enough vitamin E daily and could benefit from a supplement. The best supplements have vitamin E in the natural form (the synthetic version is about half as effective) and liquid supplements are usually best.