Pycnogenol® is an extract from french maritime bark. A recent study suggests that the polyphenols in Pycnogenol® may be absorbed directly into the synovial fluid of the joint, potentially helping people with osteoarthritis. Synovial fluid is found in the cavities of synovial joints and it helps reduce friction in the articular cartilage of those joints.

Participants in the study included 33 people who had severe osteoarthritis and were scheduled for knee replacement surgery. Half of the group was given 200 mg per day of Pycnogenol® for three weeks leading up to surgery, while the other half was given a placebo. The researchers collected synovial fluid samples during surgery.

At the conclusion of the study, the researchers noted that the polyphenols found in Pycnogenol® — including taxifolin, ferulic acid, and catechin — were present throughout the synovial fluid of the Pycnogenol® group. They were not present in the samples from the control group.

This is the first evidence that the polyphenols present in Pycnogenol® distirbute into the synovial fluid of people with osteoarthritis.

Researchers from Wurzberg University in Germany led the study. It was published on April 28, 2017, in the journal Nutrients.

Previous studies have found that Pycnogenol® may help improve blood pressure, muscle soreness, osteoarthritis, diabetes, attention deficit-hyperactivity disorder, endometriosis, menopausal symptoms, ringing in the ears, erectile dysfunction and retinopathy.

High blood pressure is a risk factor for heart disease, which is the leading cause of death in the United States. A recent study suggests that eating more foods containing phenolic acids (also known as polyphenols) may help improve high blood pressure levels.

Participants in the study included 2,044 Sicilian people who filled out a validated food frequency questionnaire. The researchers used the Phenol-Explorer database to determine the phenolic acid content of the foods. The participants were split into four equal groups, based on total phenolic acid intake, and were correlated for blood pressure.

After adjusting for intake of other minerals that can affect blood pressure, such as magnesium and sodium, the researchers found that participants with the highest intakes (median 522 milligrams per day) of phenolic acid had a 32% reduction in high blood pressure.

When the researchers examined specific phenolic acids, they found that only hydroxyphenylacetic acid was inversely associated with high blood pressure, when comparing the highest quartile to the lowest. However, they did find that hydoxycinnamic and hydroxyphenylacetic acids were inversely associated with hypertension in women, but not men, and that caffeic acid was inversely associated with men, but not women.

The researchers also looked at coffee, nuts, tea, olive, red wine, white wine, and beer. They found that only beer was significantly associated with lower risk of hypertension.

Researchers from the University of Catania in Italy conducted the study. It was published on September 27, 2017, in the journal Nutrients.

Polyphenol intake has been linked with a variety of health benefits, including helping with weight management and reducing inflammation. Polyphenols can be found naturally in many foods, including honey, a variety of fruits and vegetables, red wine, chocolate, tea, certain oils and many types of grain.

The paleo diet is a popular diet that focuses on consuming unprocessed meats and vegetables. It also excludes table salt and dairy products. A recent study suggests that the paleo diet may be associated with a higher risk of iodine deficiency.

Participants in the study included 70 postmenopausal overweight or obese women who were assigned to consume either a paleo diet or a diet following the Nordic Nutrition Recommendations for two years. Dietary iodine intake, 24-hour urinary iodine concentration, free thyroxin, free triiodothyronine and thyrotropin  were measured at baseline, 6 and 24 months.

At the beginning of the study, both groups had similar iodine levels, as measured by a 24-hour urinary iodine concentration and 24-hour urinary iodine excretion. 24-hour median urinary iodine concentration was 71.0??g/l and median 24-hour urinary iodine excretion was 134.0??g/d.

The researchers noted decreases in iodine levels in the paleo group almost immediately. Median levels for the paleo group at the 6-month mark were 36.0??g/l for 24-hour median urinary iodine concentration and 77.0??g/d for 24-hour urinary iodine excretion.

Slight increases were seen between the six-month and two-year period, however, levels did not return to levels noted at the beginning of the study, nor did they ever match those of the Nordic Diet group. The researchers hypothesized that the increase in levels was due to poor compliance with the diet as the study period progressed.

Researchers from Kungälv’s Hospital and the University of Gothenburg in Sweden conducted the study. It was published online ahead of print on September 13, 2017, in the European Journal of Clinical Nutrition.

Iodine has been added to salt since 1924 because it’s an essential nutrient that our bodies can’t synthesize so it has to be obtained from food sources. Previous studies have shown that iodine helps prevent goiters and aids in thyroid function.

In addition to table salt, iodine can be found in sea vegetables, cranberries, yogurt, strawberries, and potatoes.

Asthma affects one in ten people in the West. A recent study suggests that people who have asthma but are not obese may be able to reduce their asthma symptoms and improve quality of live through diet and exercise.

Participants in the study included 149 people with asthma, 125 of whom completed the trial. The researchers asked all of the participants about their symptoms and quality of life. They also tested their fitness and the strength and output of their lungs.

They were then placed in one of four interventions, which lasted eight weeks:

1. a diet high in protein, with a low glycemic index, including at least six portions of fruits and vegetables daily;
2. high intensity exercise interspersed with lower intensity exercise three times per week at a hospital;
3. both the diet and the exercise;
4. no intervention, as a control.

At the conclusion of the study, participants who followed the exercise and diet intervention rated their asthma symptom score as 50% better compared to the control. Participants who followed only the exercise intervention or only the diet intervention reported an average 30% better score than the control group.

Researchers from Bispebejerg University Hospital in Denmark conducted the study. It was presented at the European Respiratory Society International Congress 2017 the week of September 15, 2017.

Previous studies suggest that an inulin fiber supplement, black cumin oil, and vitamin D may also help ease asthma symptoms.

Being overweight and obese is associated with a range of health problems including diabetes, sleep apnea, cardiovascular disease and some cancers. A recent study suggests that losing weight at any age could lead to substantial savings in direct medical costs and productivity losses over a person’s lifetime.

For this study, researchers created a computational simulation model that was representative of the U.S. adult population. It examined the lifetime costs and health effects for people with obesity, overweight, and healthy weight statuses from age 20 to 80, in increments of 10.

The model used data from the Coronary Artery Disease Risk Development in Young Adults and Atherosclerosis Risk in Communities studies. Those studies included 15 health statuses that represented all the combinations of three BMI categories (normal weight, overweight and obesity), as well as five chronic health stages. Finally, it tracked the weight and health status of each person as they age year by year, as well as medical costs and productivity losses.

The researchers found that a 20-year-old who went from being obese to overweight would save an average of $17,655 in direct medical costs and productivity losses over their lifetime. If they went from obese to a healthy weight, they would have an average savings of $28,020 in direct medical costs and productivity losses. For a 40-year-old, going from obese to overweight could save an average of $18,262. If they went from obese to normal weight, they could have an average savings of $31,447.

The researchers found that cost savings peak at age 50 with an average cost savings of $36,278 if they lose weight. After age 50, the biggest savings were seen when someone went from obesity to normal weight.

Researchers from Johns Hopkins Bloomberg School of Public Health conducted the study. It was published on September 26, 2017, in the journal Obesity.

In addition to saving money, losing weight has been linked to a number of health benefits, including improving sleep quality, better mood, improved sex drive, decreased joint pain, and decreased risk of cardiovascular disease.

Phenylalanine is an amino acid that is not produced by the body, it must be gotten from food. A recent study suggests that taking the amino acid phenylalanine before working out may help stimulate whole body fat oxidation, which is commonly known as burning fat.

Participants in this placebo-controlled, double blind, randomized, and crossover study included six healthy, active men between the ages of 20 and 40 with an average body mass index of 22.7 at baseline. They were given either a capsule containing 3g of phenylalanine or placebo, along with a cup of tap water. After ingesting, they worked out for an hour and then rested for 60 minutes in a supine position. The researchers collected blood samples before ingestion and again at 30, 60, 90, and 150 minutes after ingestion.

After examining the data, the researchers determined that the respiratory exchange rate of the phenylalanine group was significantly less than that of the placebo group. The respiratory exchange rate is the amount of carbon dioxide produced in metabolism per oxygen used and is a measure of whole body fat oxidation.

The researchers also noted increased glucagon and glycerol concentration in the supplement group, when compared with the placebo. They hypothesized that glucagon secretion after phenylalanine supplementation may lead to fat oxidation.

Researchers from Food Science Research Labs, R&D Division, conducted the study. It was published on September 12, 2017, in the Journal of the International Society of Sports Nutrition.

Phenylalanine can be found in most proteins, including beef, poultry, pork, fish, milk, yogurt, eggs, cheese, soy products, and some nuts and seeds, as well as the artificial sweetener aspartame. It can also be taken in supplement form.

Magnesium helps build bones, enables nerves to function, and is essential to the production of energy from food. A recent study suggests that people with both high and low blood levels of magnesium may be at a higher risk of developing dementia.

Participants in the study included 9,569 people with an average age of 65 and no dementia at the beginning of the study. Over the course of the average eight-year followup, 823 of the participants were diagnosed with dementia, 662 of whom had Alzheimer’s disease.

The researchers divided the participants into five groups, based on their blood magnesium levels. 1,748 of the participants had high magnesium levels and 1,771 had low levels.

After examining the data, the researchers found that the groups with the highest (greater than 2.19mg/dl) and the lowest levels (less than 1.92mg/dl) of serum magnesium levels had a higher risk of dementia, when compared with the middle groups. Specifically, they were 30% more likely to develop dementia than the middle group. The results stayed the same after the researchers adjusted for body mass index, smoking status, alcohol use, and kidney function.

The researchers acknowledged that one limitation of the study is the fact that they measured magnesium levels only once. Magnesium levels can change and magnesium levels in the blood do not always represent total magnesium levels in the body.

Researchers from Erasmus MC–University Medical Center in the Netherlands led the study. It was published online ahead of print on September 20, 2017, in Neurology.

Previous studies have linked magnesium to reduced incidences of heart disease, hypertension and diabetes. Magnesium deficiency, which tends to be especially prevalent in older populations, is linked to insulin resistance, metabolic syndrome, coronary heart disease and osteoporosis.

Eating more magnesium rich foods such as green leafy vegetables, meats, starches, grains, nuts and milk is one way to increase your magnesium intake. Taking a supplement is also a good option.

Continuous dieting may be hindering your attempts at weight loss. A recent study suggests that taking a break from dieting may actually contribute to weight loss and to keeping the weight off.

Participants in this randomized controlled trial included 51 obese men who were given the same dietary intervention — a diet that cut calorie intake by one third — but were instructed to follow it differently. Half of the group followed the diet continuously for 16 weeks, while the other followed the diet for two weeks, followed by a two-week period where they ate enough to keep their weight stable. The second group repeated that pattern for 30 weeks in order to achieve 16 weeks of dieting.

At the conclusion of the study, the intermittent diet group lost an average 17.6 pounds more than the continuous diet group. They also gained less weight after the end of the trial.

The researchers theorized that the reduced calorie intake that occurs during dieting resulted in a greater than expected decrease in resting metabolism decreasing. When that happens, our bodies go into “famine mode” and weight loss is more difficult. Giving the body a break from dieting can release it from that “famine mode” and lead to greater weight loss.

Researchers from the University of Tasmania conducted the study. It was published online ahead of print on September 19, 2017, in the International Journal of Obesity.

Hyaluronan has moisturizing properties and high water retention capacity for skin. A recent study suggests that oral supplementation of hyaluronan may improve the appearance of skin and reduce wrinkles.

Participants in the study included 60 Japanese men and women between the ages of 22 and 59 who presented with crows feet wrinkles. They were given either a placebo, hyaluronan with a molecular weight of 2k, or hyaluronan with a molecular weight of 300k daily for 12 weeks. The hyaluronan groups received doses of 120 mg per day. Skin wrinkles were evaluated by image analysis of skin wrinkle replicas, and skin condition was evaluated using a questionnaire survey.

At the conclusion of the 12-week supplementation period, both of the hyaluronan groups had improvements in grooves in the skin to volume ratio, wrinkle area ratio, and wrinkle volume ratio, when compared with the placebo and with baseline assessments. However, only the 300k group saw a significantly diminished appearance of wrinkles, when compared with the placebo.

All of the groups had improvements in luster, but the hyaluronan groups had greater increases.

Researchers from Toho University Ohashi Medical Center conducted the study. It was published on July 18, 2017, in Clinical, Cosmetic and Investigational Dermatology.

Hyaluronan is found naturally throughout the body. Previous studies suggest that it may help provide relief for dry eyes and help lubricate the joints, similar to the way that oil lubricates an engine.

Some foods that are good sources of hyaluronan are fish oil, vitamin C-rich fruits, and foods rich in magnesium such as broccoli, kale, avocados and carrots. You can also take a high quality supplement to increase your hyaluronan intake.

Omega-3s are important for a range of bodily functions. A recent study suggests that despite growing awareness about the importance of omega-3 fatty-acids, nearly all adults in Western countries are omega-3 deficient.

Participants in the study included 200 people who were recruited in April and May of 2016 from the United States and Germany. They ranged in age from teenagers to 80-years-old. The researchers used validated questionnaires to collect information about diet habits and demographics. The questionnaires included questions that were specifically about participants’ knowledge of omega-3s. The researchers also drew blood to determine omega-3 status and recorded the body mass index of every participant.

The researchers found that the participants from both countries fell within the range of healthy BMI. The Americans were more likely than the Germans to be in high cardiovascular disease risk groups, with 40% of Americans falling under that category, compared with 10% of Germans.

Almost all of the participants acknowledged that consuming a healthy diet is important to health. However, only half, or less, of participants believed that they were personally consuming a nutritionally balanced diet. Sixty-nine percent of the Americans and 56% of the Germans believed that a balanced diet could be achieved through diet alone and that nutritional supplements are not necessary. However, 26% of the Germans did believe that nutritional supplements are necessary for a balanced diet, compared with 10% of Americans.

When the researchers examined actual blood levels of omega-3s, they found that the participants from both countries had blood levels that fell below the recommended amount. The optimal Omega-3 Index level is eight. In Germany, the majority of participants fell between 4 and 6.25. In America, the majority of participants fell between 3.25 and 5.75. Only one American participant and two German participants met the optimum level. That means that 98% of the participants did not meet the optimum level of omega-3s.

Researchers from Purdue University and Ludwig Maximilians University led the study. It was published on August 24, 2017, in Nutrients.

Omega-3s have been linked to a number of health benefits, including improved mood, improved joint mobility, reducing the risk of age related macular degeneration, and aiding your immune system.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in omega-3s. For people who don’t like fish, consider taking a daily high quality non-fish supplement that has been tested for purity and potency.