A joint U.S.-Iranian study says that combining exercise with omega-3 supplements may boost the bone mineral density in older women and reduce markers of inflammation.
A daily supplement of 1,000 mg omega-3s in combination with aerobic exercise was associated with increases in bone mineral density (BMD) of up to 19% in post-menopausal women, according to findings published in Nutrition & Metabolism.
In addition, markers of inflammation such as interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-alpha) were significantly reduced following 24 weeks of supplementation plus exercise, report researchers from Urmia University in Iran and the University of Missouri in the U.S.
These findings are significant for women at risk of osteoporosis, characterized by low bone mass, which leads to an increased risk of fractures, especially of the hips, spine and wrists. Women are four times more likely to develop osteoporosis than men.
Clients (especially post menopausal women) need to commit to the use of long-term omega-3 supplementation and aerobic exercise.
Seventy-nine healthy post-menopausal women were recruited and randomly assigned to one of four groups: The first group acted as the control and did not receive supplements or an exercise plan; the second group received the exercise plan only; the third group received omega-3 supplements only (1,000 mg omega-3 per day, of which 180 mg was EPA and 120 mg was DHA); and the final group received both supplements and exercise.
The exercise plan involved walking and jogging three times a week at up to 65% of the maximum heart rate.
Twenty-four weeks later, and the researchers found that the combined omega-3/exercise group displayed BMD increases of 15% in the lower back and 19% in the neck of the thigh bone (femur) at the hip.
In addition, the combination group had decreased levels of the pro-inflammatory compounds IL-6 and TNF-alpha by 40% and 80% respectively.
I recommend Metagenics EPA-DHA 720 as part of your daily supplements.
Nutrition & Metabolism; 8(1):71, 2011
Supplements of soy protein, but not milk protein, may improve blood levels of HDL (good) cholesterol, and enhance the overall cholesterol balance, according to a new study in the European Journal of Clinical Nutrition.
Forty grams per day of soy protein was associated with significant decreases in total cholesterol levels, compared to carbohydrate supplements, and improvements in HDL levels, compared with milk protein. ”Our study is the first randomized controlled trial to compare the effects of soy protein, milk protein and complex carbohydrate on serum lipids,” report researchers from the University of Mississippi, Tulane University and Kaiser Permanente Southern California.
“There is increasing evidence that consumption of soy protein in place of animal protein lowers blood cholesterol levels and may provide other cardiovascular benefits. Our study provides additional evidence that consumption of soy protein in place of carbohydrate might improve the lipid profile,” they added.
Led by Dr. Jiang He from Tulane University, the researchers recruited 352 healthy adults with an average age of 47.7 to participate in their randomized, controlled trial.
Participants were assigned to receive 40 grams per day supplementation of soy protein, milk protein or complex carbohydrate for eight weeks in a random order.
Results showed that, compared with carbohydrates, the soy protein was associated with a 3.97 mg/dl reduction in total cholesterol levels and a 0.12 mg/dl reduction in the ratio of total HDL cholesterol.
In addition, compared to milk protein, the soy protein was associated with a 1.54 mg/dl increase in HDL cholesterol levels and a 0.14 mg/dl decrease in the ratio of total HDL cholesterol.
On the other hand, milk protein supplementation was significantly associated with a 1.13 mg/dl decrease in HDL levels, compared to carb supplements, added the researchers.
“Our study suggests that soy protein supplement reduces total cholesterol and total/HDL cholesterol ratio compared with carbohydrate, and increases HDL and reduces total/HDL cholesterol ratio compared with milk protein,” and “The effect of milk protein did not confer a significant favorable effect on any lipid measures compared with carbohydrate.”
I have many patients that I recommend UltraMeal protein shakes (medical food) to that can contain either whey protein, soy protein or rice protein. It all depends on the individual.
Co-enzyme Q10 – also known as ubiquinone – is a powerful antioxidant found in every cell of the body, where it has important functions within the mitochondria – the “powerhouses” of cells. Javier Diaz-Castro, from the University of Granada (Spain), and colleagues studied elite runners participating in a 50-kilometer run across Europe’s highest road in the Sierra Nevada. Twenty athletes participated in the study, who were divided into two groups: one group received one 30 mg capsule of Q10 two days before the run, three 30 mg capsules the day before the run, and one capsule one hour prior to the run. The other group received placebo at the same time. Whereas the placebo group displayed a 100% increase in oxidative stress markers, only 37.5% of the Q10-supplemented runners experienced the same stresses. Suggesting that Q 10 countered the overexpression of certain pro-inflammatory compounds after exercise, the researchers conclude that: “Co Q10 supplementation before strenuous exercise decreases the oxidative stress and modulates the inflammatory signaling, reducing the subsequent muscle damage.”
The consumption of nuts could help to boost levels of the neurotransmitter serotonin, possibly leading to improved heart health, decreased feelings of hunger and increased well-being in people suffering from metabolic syndrome. The research, published in the Journal of Proteome Research, reports a link between eating nuts and higher levels of serotonin in the bodies of patients with metabolic syndrome (MetS). The Spanish researchers found that just one ounce of mixed nuts—raw unpeeled walnuts, almonds and hazelnuts—per day resulted in increased excretion of serotonin metabolites in the urine.
The researchers pointed out that the study provides the first evidence in humans of the beneficial effects of nut consumption in reducing levels of substances in the body associated with inflammation and other cardiovascular risk factors in patients with metabolic syndrome.
Andres-Lacueva and her team explained that the rise in obesity around the world means more and more patients are suffering from metabolic syndrome—the symptoms of which include excess abdominal fat, high blood sugar and high blood pressure, all of which increase the risk of developing type 2 diabetes and heart disease. Serotonin is a substance that helps transmit nerve signals and decreases feelings of hunger, makes people feel happier and improves heart health. They added that previous research has suggested that dietary changes—including the regular consumption of nuts—may help patients with MetS shed excess weight and become healthier.
Journal of Proteome Research; 10(11):5047-5058, 2010
If you have difficulty sleeping due to insomnia, shift work or jet lag?
Consuming tart cherry juice concentrate significantly improves both the quality and duration of sleep, according to a new United Kingdom study by scientists at Northumbria University.
In an article published in the European Journal of Nutrition, researchers found that tart cherry juice from Montmorency cherries significantly increased melatonin levels in the body.
Since melatonin is the hormone that regulates sleep, the team found that people who consumed tart cherry juice concentrate not only slept longer, but also experienced improved quality of sleep.
The melatonin contained in tart cherry juice concentrate is sufficient to elicit a healthy sleep response.”
Drink a 30 ml serving of tart cherry juice for seven days and see how you feel. Participants who drank tart cherry juice concentrate for one week were found to have a significant increase in urinary melatonin (+15-16%) against the placebo group.
The study participants had an increase of about 15 minutes of time spent in bed, an increase of 25 minutes in total sleep time and a five to six percent increase in “sleep efficiency” (a global measurement of sleep quality).
Cherry juice drinkers also reported less napping time during the day (compared to their normal sleeping habits and against placebo group napping times).
Researchers think the melatonin is the principle reason for the improved sleep observations.
The study used pure tart Montmorency cherry juice concentrate (with a greater concentration of phytochemicals, including melatonin).
European Journal of Nutrition.
Develop incredible abs with a medicine ball (one of 8-10 pounds is optimal) and this three-exercise circuit. Work up to three circuits.
Double Crunch
Lie on your back, with your hips and knees bent and your feet off the floor. Rest your hands lightly on your chest. Position the ball between your knees.
Exhale as you lift your shoulders off the floor and bring your knees toward your chest. Grab the ball with your hands and bring it to your chest as you inhale. Return your shoulders and legs to the starting position. Transfer the ball back to your legs on the next repetition. Alternate ball positions for the entire set. Do eight to 12 repetitions for two sets.
Seated Twist
Sit on the floor, your back straight but leaning slightly toward the floor, as if in the “up” position of a situp. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor. Hold the ball close to your chest, rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you. Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that’s one set.
Reverse Crunch with Knee Drops
Lie on your back, hands resting on the floor at your sides, hips and knees bent 90 degrees, and feet off the floor. Position the ball between your knees. Keep your lower back on the floor throughout the exercise. Contract your abdominals and pull your knees to your chest, then return them to the starting position. Lower your knees to the left and return to the starting position. Drop your knees to your right on the next repetition, and alternate sides for each rep. Do two sets of 12 reps.
There probably is a link between dementia and high blood levels of the amino acid homocysteine. The B vitamins help metabolize and lower homocysteine levels. There probably is a link between low B levels with high homocysteine and higher dementia risk.
The evidence came from the University of Oxford where researchers divided more than 270 elderly patients with mild cognitive impairment (MCI) into two groups. For two years, one group took placebos while the other group took daily supplements of folic acid (0.8 mg), vitamin B-12 (0.5 mg), and vitamin B-6 (20 mg). Nearly 170 subjects agreed to have cranial MRI scans at the beginning and end of the study. This allowed the Oxford team to track brain atrophy. As they note in their study, accelerated brain atrophy is common in patients with MCI who later develop Alzheimer’s. Results: Brain atrophy progression was significantly slower in the B supplement group. Subjects with a greater rate of atrophy also had lower cognitive test scores than supplement subjects.
Taking additional B vitamins will help you keep your cognitive health intact. But taking extra B supplements is just a start. Other research shows that daily exercise combined with several key supplements will help prevent brain atrophy and delay the onset of Alzheimer’s.
The Paleo diet doesn’t restrict carbohydrates, it promotes unlimited veggies and fruits. For some patients I do restrict the number of fruits. I recommend eggs, poultry, and meats. I allow sweet potato and yams. The monounsaturated fats are avocado, hazelnuts/fliberts, macadamia nuts, and olives. These are all great choices. A lot of my patients are switching to coconut oil/butter/flakes and milk for cooking and snacks.
Research concludes that low carbohydrate diets in which fruits and vegetables are not restricted – like the Paleo Diet – result in lower all-cause and cardiovascular disease mortality rates. I’m after making a difference in cardiovascular disease, metabolic syndrome, and other chronic illnesses which typically afflict my patient population.
Stick with a diet based upon seasonal unlimited veggies, lean meats and seafood.
References
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