STUDY: Starting the day with food is crucial to health

JOURNAL: Centre for Occupational and Health Psychology at Cardiff University

AUTHORS: Andy Smith

ABSTRACT: Breakfast may indeed be the most important meal of the day, according to new study findings. People who regularly eat breakfast may be less likely to get a cold or the flu, a UK researcher reports.

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COMMENTARY: "Regular consumers of breakfast get fewer and less severe colds than non-consumers," study author Professor Andy Smith, director of the Centre for Occupational and Health Psychology at Cardiff University in the UK, told Reuters Health.

This adds to the increasing body of evidence showing the health benefits--physical and mental--of breakfast consumption, and potential problems associated with skipping breakfast.

Smith investigated "the psychology of the common cold" in a 10-week study of 100 healthy students who recorded information about their physical and mental health in a diary on a weekly basis. Students who developed a cold during the study period had their temperature recorded along with other measures of the severity of their symptoms. All of the students also completed regular computerized assessments of their mood and performance.

Nearly half of the participants developed at least one upper respiratory infection during the study period, Smith reports. Those with multiple illnesses, however, were more likely to report that they did not eat breakfast regularly.

Students who reported more negative life events, such as bereavement and divorce, in the 12 months prior to the study also developed more illnesses than their peers, the findings indicate.

Overall, cold and flu symptoms were associated with the study participants' not eating breakfast, as well as their feelings of stress and loneliness, according to Smith. Those prone to persistent anxiety also had more cold and flu symptoms.

The association between breakfast and cold symptoms has implications for a range of health issues, which in turn has implications for absenteeism from education (and) work and efficiency there.

In other findings, students who developed one or more upper respiratory infections reported a more negative mood than did their healthy peers and also exhibited slower responses to reaction tests.

Bottom line is that breakfast is the most important meal of the day and should never be skipped.

STUDY: There is a new twist on the amount of healthful lycopene found in raw watermelon versus raw tomato.

JOURNAL: Agricultural Research

AUTHORS: Beverly A. Clevidence, Alison J. Edwards

ABSTRACT: Watermelon growers aren't exactly singing the new tune: "Our lycopene is better than your lycopene." But there is a new twist on the amount of healthful lycopene found in raw watermelon versus raw tomato that's heating up discussions.

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COMMENTARY: Besides sharing a pinkish-red color, watermelon and tomato are known sources of the phytochemical lycopene--one of a host of beneficial compounds found in plant foods. Phytochemicals have not yet been classified as traditional nutrients, such as the vitamins and minerals considered essential for life. Still, they've been found to reduce the risks of age-related diseases and many people call them phytonutrients.

Agricultural Research Service scientists working to determine lycopene levels in varieties of watermelon have found many have as much as--or more than--that found in raw tomato. But lycopene content in food is different from bioavailability in humans. Bioavailability is how well the body digests, uses and stores a given chemical.

ARS nutritionists Beverly A. Clevidence and Alison J. Edwards of the Phytonutrients Laboratory in Beltsville, Md., conducted a 19-week study with 23 volunteers to assess the bioavailability of lycopene from watermelon. Tomato traditionally has been used in lycopene research because of its established lycopene levels.

Now here's the rub: Past testing showed lycopene bioavailability to be low from ingesting raw tomato, yet higher from ingesting heat-processed products, such as tomato juices and sauces. Heating and homogenizing are known to increase tomato's lycopene bioavailability.

Researchers wondered whether raw watermelon would echo raw tomato's low bioavailability. Would watermelon also need to be heat-treated to increase its available lycopene?

It didn't. That's good news for people who don't like or can't eat tomatoes but do like watermelon. They can eat their watermelon and absorb their lycopene, too.

STUDY: A scientific review of all walnut-specific clinical research concludes that the body of research is strong that eating walnuts reduces the risk for heart disease due to their preventative properties.

JOURNAL: The Journal of Nutrition

AUTHORS: Elaine B. Feldman, M.D

ABSTRACT: A scientific review of all walnut-specific clinical research concludes that the body of research is strong that eating walnuts reduces the risk for heart disease due to their preventative properties.

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COMMENTARY: The article, entitled "The Scientific Evidence for a Beneficial Health Relationship Between Walnuts and Coronary Heart Disease," is published in the May issue of The Journal of Nutrition, a publication of the American Society for Nutritional Sciences.

Key findings suggest that:

(1) Consuming walnuts did not cause a net gain in body weight

(2) Walnuts decreased serum cholesterol and reduce heart

disease risk

(3) Walnuts are unique among nuts due to their polyunsaturated

fat (omega-3 and omega-6) fatty acid content.

The author, and four independent experts, evaluated the content and quality of scientific evidence for a potential beneficial health relationship between the intake of walnuts and the reduction and prevention of coronary heart disease.



Five controlled, peer-reviewed, human clinical walnut intervention trials -- involving approximately 200 subjects considered representative of the adult population in the United States at risk of coronary heart disease -- were reviewed.

"Daily intake of 1/4 - 1/2 cup of walnuts (48 to 84 grams) lowered low density lipoprotein cholesterol with little effect on high density lipoprotein cholesterol and had other beneficial effects on blood lipids, all of which have been shown in numerous other studies to reduce the risk of coronary heart disease," said article author Elaine B. Feldman, M.D., Medical College of Georgia.

Commenting on the analysis, Artemis P. Simopoulos, M.D., president of The Center for Genetics, Nutrition and Health and author of The Omega Diet, said, "Compared to most other nuts, which contain monounsaturated fatty acids, walnuts are unique because they have a perfect balance of n-6 (linoleate) and n-3 (linolenate) polyunsaturated fatty acids, a ratio of 4:1 which has been shown to decrease the risk of sudden death in the Lyon Heart Study*."

In addition, though walnuts are energy rich, clinical dietary intervention studies show that walnut consumption did not cause a net gain in body weight when eaten as a replacement food.

Include a handful of walnuts into your daily routine to get the wonderful health benefits.

STUDY: NCI Says Eat Lots of Green Veggies

JOURNAL: National Cancer Institute (NCI)

AUTHORS: Dr. Lorelei DiSogra

ABSTRACT: Green leafy vegetables such as spinach, Romaine lettuce, collard greens, kale and broccoli should be eaten every day. Nutrition research suggests that the more green veggies you eat, the healthier you will be. The National Cancer Institute (NCI) recommends making green vegetables an important part of your recommended 5 to 9 servings of fruits and vegetables a day.

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COMMENTARY: But what makes green vegetables so healthy? One reason is that they are packed with nutrients and phytochemicals-substances found only in plants which help fight disease and improve health. Lutein (pronounced LOO-teen) is a powerful antioxidant found in green leafy vegetables that helps to maintain good vision. "Cataracts, which occur naturally during the aging process, cause some degree of vision loss in almost everyone over the age of 65, says Dr. Lorelei DiSogra, Director of NCI's A Day for Better Health Program. Eating green vegetables rich in lutein helps reduce the risk of cataracts and macular degeneration. That's one of the reasons that it's critical to eat green vegetables every day."

Indoles (pronounced in-DOLS) are another group of phytochemicals found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Indoles help protect against breast cancer (which affects one out of every eight women in the U.S.) and prostate cancer (which affects one out of every six men in the U.S.). In a recent study, men who ate cruciferous vegetables at least three times a week had a 42 percent reduction in risk of prostate cancer.

Best 'Green' Sources of Lutein

Kale Spinach

Romaine Lettuce Broccoli

Green Peas Honeydew Melon

Kiwifruit

Leafy Greens (Turnip, Collard, Mustard)

Best Sources of Indoles

Broccoli Cauliflower

Cabbage Brussels sprouts

Kale Bok Choy

Rutabaga Arugala

Swiss Chard Watercress

Turnips

There are thousands of health promoting phytochemicals found in plants and that's why it's so important to eat a wide variety of colorful - orange, red, green, white, and blue - fruits and vegetables every day. By eating fruits and vegetables from each color group, you will benefit from the unique array of phytochemicals, as well as essential vitamins, minerals, and fiber that each color group has to offer.

Remember, the more colors the better whether choosing colorful fruits and vegetables at the supermarket or when eating out. Keep in mind, women should strive to eat at least 7 servings of fruits and vegetables a day, and men should strive for 9.

STUDY: Obese people may lower their heart disease risk by losing a moderate amount of weight

JOURNAL: Circulation 2002;105

AUTHORS: Dr. Dario Giugliano

ABSTRACT: Obese people may lower their heart disease risk by losing a moderate amount of weight, as shedding pounds appears to cut blood levels of proteins involved in inflammation, according to Italian researchers.

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COMMENTARY: Obesity, a burgeoning problem in many developed nations, is a major risk factor for heart disease. Abdominal fat, in particular, is linked to an increased risk of cardiovascular disease.

Weight gain, especially around the abdomen, is also known to increase levels of immune system proteins called cytokines. Certain cytokines cause an inflammatory response, which can contribute to the formation of fatty deposits in the arteries known as atherosclerosis.

In the new study, a team led by Dr. Dario Giugliano from the Second University of Naples, Italy, wanted to see what effect weight reduction might have in reducing levels of circulating cytokines in obese individuals.

The researchers recruited 56 healthy obese women aged 25 to 44. At the beginning of the study, they compared the obese women with 40 normal-weight women of similar age.

The investigators found that obese women had increased levels of two cytokines--called tumor necrosis factor-alpha and interleukin 6--as well as increased expression of atherosclerosis-promoting proteins that are known to be triggered by increased cytokine levels.

After one year on a program of diet, exercise and behavioral counseling, each of the obese women lost at least 10% of their starting weight (about 22 pounds, on average). They also showed a significant reduction in their levels of cytokines and other potentially damaging proteins.

Weight loss represents a safe method for down regulating the inflammatory state and ameliorating blood-vessel dysfunction in obese women.

Cytokine levels returned toward normal values, even though women did not lose all their excess weight. This is reassuring, as the findings indicate that obese people need not reach a normal weight to reduce their heart risks. Instead losing around 10 to 20 pounds could make a difference.

Take home message is to get out there and be active.

STUDY: Variety of germs to blame for ulcers, stomach cancer

JOURNAL: Gastroenterology and the American Journal of Physiology

AUTHORS: Dr. Juanita Merchant

ABSTRACT: Chronic heartburn may keep millions reaching for antacids but taking them may actually make the stomach more hospitable to the bacteria the body is trying to kill and an antibiotic or natural antimicrobial treatment may be a better choice, researchers said.

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COMMENTARY: TWO REPORTS published this week suggest that a variety of bacteria may be responsible for the inflammation that causes ulcers and stomach cancer. The studies — done so far only in mice — build on the recent and startling discovery that the bacteria Helicobacter pylori is behind most cases of stomach cancer. It turns out that H. pylori may be just one of many bacterial culprits and drugs used to lower stomach acidity may actually promote the growth of these other bacteria.

You don’t want to block acid secretion over the long term just to treat either the bacterial overgrowth or the Helicobacter infection, because that’s going to potentially create other problems by creating an environment that supports bacterial overgrowth.

Antibiotics or natural anti microbials should be used to treat such bacterial overgrowth, which will restore the normal acid-control mechanism. The strongest acid blockers are the most dangerous to use long-term.

In treating patients with gastrointestinal disorders, physicians usually aim to increase the pH of the stomach (lower its acidity) ... to try to protect their stomach linings from ulceration — which physicians initially believed was due only to stomach acid.

It is probably the body’s response to the bacteria that is causing the damage that leads to ulcers and stomach cancer. It doesn’t matter whether it is Helicobacter or bacterial overgrowth. The stomach reacts the same.

The possibility that strong acid blockers may become available over the counter, without a doctor’s prescription and that people may stay on them long term and create problems for themselves is a huge issue.

Try to eat right so that you don't need acid blocking agents. These only set you up for problems down the road. Generally following the BTD eliminates any heartburn or GERD symptoms.

Remember don't mask one problem by creating another.

STUDY: Genetic variations predict breast cancer risk

JOURNAL: Nature Genetics, 4 March 2002

AUTHORS: P D P PHAROAH, A ANTONIOU, M BOBROW, R L ZIMMERN, D F EASTON & B A J PONDER

ABSTRACT: Oral-contraceptive use and family history are among the factors physicians use to identify women who are at higher risk for developing breast cancer. But a woman's genetic makeup is a better predictor, according to a study published online by Nature Genetics.

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COMMENTARY: Genetic risk profiles, which are based on variations in gene sequences between individuals, may provide substantial improvements in identifying women who should take part in disease-prevention programmes.

Breast cancer, similar to many other common diseases, runs in families. Mutation of a few genes, BRCA1 and BRCA2 for example, are associated with high risk of developing cancer, but these account for only a small proportion of all breast cancer cases. Paul Pharoah and colleagues at the Strangeways Research Laboratories in Cambridge, England, looked at the incidence of breast cancer in relatives of cancer patients and determined that, in most cases, predisposition to developing cancer results from mutations in many genes, each of which bestows a small risk. The authors argue that, assuming that all the genes that contribute to breast cancer are found, genetic analysis will be able to identify women with a higher-than-average risk of developing the disease, and that these women should account for 88% of all breast cancer cases.

Even if only half the genes involved are identified, genetic analysis could substantially improve the efficacy of population-based cancer-prevention programmes.

STUDY:

JOURNAL: International Journal of Impotence Research

AUTHORS:

ABSTRACT: The purpose of this study was to evaluate the effect of bicycle saddle shape on penile blood flow during cycling. Penile blood flow was measured using a laser Doppler flowmeter in 20 potent male volunteers.

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COMMENTARY: In a counterbalanced, crossover design, measurements were taken in the standing and sitting positions, on either a narrow unpadded or wide unpadded saddle, before and after cycling for 5 min...

The narrow saddle is associated with more significant reductions in penile blood flow and could be a source of blunt perineal trauma, potentially leading to erectile dysfunction.

STUDY: Encouraging individuals to increase their intake of fruit and vegetables increases plasma antioxidant levels and decreases blood pressure.

JOURNAL: Lancet 2002

AUTHORS: Dr. Andrew Neil

ABSTRACT: Results of a randomised trial show that encouraging individuals to increase their intake of fruit and vegetables increases plasma antioxidant levels and decreases blood pressure.

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COMMENTARY: This finding, published by The Lancet, suggests that such a diet might reduce cardiovascular disease in the general population.

Dr. Andrew Neil and colleagues from the University of Oxford, UK, randomly assigned 690 healthy individuals, 25 to 64 years of age, to a program that encouraged them to increase fruit and vegetable consumption to at least five servings per day, or to no intervention.

During 6 months of follow-up, those in the intervention group had significant increases in plasma concentrations of alpha-carotene (7% from baseline), beta-carotene (7%), lutein (4%), beta-cryptoxanthin (25%) and ascorbic acid (7%), compared with controls (significance ranged from p = 0.032 to p = 0.0002), Dr. Neil's team reports.

Systolic blood pressure fell significantly more in the intervention group (4 mm Hg, p < 0.0001) as did diastolic blood pressure (1.5 mm Hg, p = 0.02) compared with controls, the researchers found. There was no difference in the groups in total cholesterol, lycopene, retinol, alpha-tocopherol or gamma-tocopherol, Dr. Neil's group adds.

The UK researchers note that their results "accord with those of the DASH (Dietary Approaches to Stop Hypertension) trial, in which an increase in dietary fruits and vegetables for 8 weeks reduced systolic blood pressure by 2.8 mmHg and diastolic blood pressure by 1.1 mmHg more than a control diet.

Dr. Neil and colleagues conclude that "the falls in blood pressure in our study would be expected to produce small clinical effects, but would substantially reduce cardiovascular disease at the population level."

They add that "a reduction of 2 mmHg in diastolic blood pressure results in a decrease of about 17% in the incidence of hypertension, 6% in the risk of coronary heart disease and 15% in the risk of stroke and transient ischemic attack."

Take home message is to eat lots of veggies and fruit.

STUDY: Which Mosquito Repellants Work Best?

JOURNAL: University of Florida's Vero Beach Research Center

AUTHORS: Dr. Jonathan Day

ABSTRACT: On one side of the annual battle is everybody's least-favorite summer visitor: the mosquito. On the other is Dr. Jonathan Day, one of the nation's foremost medical entomologists.

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COMMENTARY: Day has spent years at the University of Florida's Vero Beach Research Center studying how to keep the mosquitoes off your neck. "People want to be out on their deck enjoying the evening — enjoying the outdoors — and mosquitoes make it virtually impossible for that to happen," Day said.

So how well do the lotions and electronics designed to do battle with mosquitoes really work.

A test was set up called a mosquito cage test. Each "trial" uses 80 hungry females, since the female mosquitoes are the only ones that bite. Brave volunteers stick their arms into the cages, with their bare skin protected only by repellents. Mosquitoes are ferocious insects. In one minute almost every mosquito in this cage will bite an untreated arm.

Mosquito Contro Plus: The first product tested was the "Mosquito Contro Plus" by Lentek. The $20 device looks like a watch, and emits a tiny "buzzz" sound. The company says the sound irritates mosquitoes, and keeps them away.

One volunteer, Anne, tried it first, and the mosquitoes went right for her arm. The mosquitoes landed around the watch, one just landed right on the watch. When another volunteer, Greg, tried it, he fared even worse, and was left with mosquito bites covering his arm. "This isn't slowing them down — isn't stopping them," Day said. "We don't have to do much more." Day's bottom line on the Contro-Plus? "They are a waste of the consumers' money," Day said. Lentek, the company that markets the product, disagreed with Dr. Day.

Off! Botanicals Lotion: Next, they tried out the Off! Botanicals lotion. This type of repellent uses a derivative of eucalyptus oil to shoo away the bugs. The volunteers had good results, half an hour after applying the lotion. But how long would it last? Both the volunteers still had good protection at the 1 hour and 45 minute mark. After 2½ hours, Hilda was still getting some protection, but Nazar wasn’t so lucky. He was bitten 11 times. But Day says the Off! Botanicals did a great job by lasting as long as it did. "The eucalyptus really looks good," Day said.

Off! Deep Woods and the Cutter Skinsations: Like many products on the market, these two contain the chemical repellent N, N-diethyl-meta-toluamide, better known as "DEET". For 50 years, DEET has been considered the gold standard of repellents. Sure enough, both products offered great protection for our volunteers. Walter, who was using the Cutter Skinsations, did get one bite on his finger, but the difference was visible when he puts his other unprotected arm in with the very same batch of mosquitoes. They basically fed on his arm. Cutter Skinsations, which contains 7 percent DEET, gave the volunteers about one hour of protection. The Off! Deep Woods, which contains 30 percent DEET, lasted more than two hours, and according to Day, can last up to six.

Parents should know, however, that while most experts say DEET products are safe, the American Academy of Pediatrics recommends children only use products with less than 10 percent DEET.

My advice is always, if the mosquitoes are unbearable on your deck in the evening-go inside. Using chemicals and trying to fight Mother Nature sometimes just isn’t worth it. If you are going to be in the woods the use of repellents becomes more important due to the risk of Lymes disease at least here in the northeast. Try to not touch your mouth with your hands and when you get home was the chemicals off. Remember to spray around your ankles and shoes.

STUDY: Eating nuts, leafy green vegetables and other foods rich in antioxidants such as vitamin E may reduce the risk of Alzheimer’s.

JOURNAL: Journal of the American Medical Association

AUTHORS: Martha Clare Morris

ABSTRACT: In the latest work to show that vitamins may protect against dementia, new studies suggest that eating nuts, leafy green vegetables and other foods rich in antioxidants such as vitamin E may reduce the risk of Alzheimer’s.

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COMMENTARY: THE LATEST studies seem to suggest that vitamin-rich foods, but not vitamin supplements, have greater beneficial effects. The researchers, however, said more definitive studies are needed.

The connection, at least, is considered plausible: Antioxidant vitamins have been shown to block the effects of oxygen molecules called free radicals, which can damage cells and are thought to contribute to cancer and heart disease. And lesions typically associated with exposure to free radicals have been found in the brains of Alzheimer’s patients.

One of the studies found strong effects from vitamins E and C. In the other, results from vitamin E foods were more conclusive, but researchers said there was a suggestion vitamin C also provided benefits.

Intake of vitamin C, found in foods such as citrus fruits, also appeared to have offer some protection, but those results were not statistically significant, said lead researcher Martha Clare Morris of Rush-Presbyterian-St. Luke’s Medical Center in Chicago.

Morris said participants with the highest vitamin E intake ate amounts that could be obtained from a healthy balanced diet.

There was no protective effect in participants with a gene variation called apoplipoprotein E-4, which has been linked to the development of Alzheimer’s.

SECOND STUDY

The other study, from Erasmus Medical Center in Rotterdam, involved 5,395 people in the Netherlands 55 and older who were followed for an average of about six years.

Alzheimer’s developed in 146 participants. Those with high intakes of vitamins E and C were less likely to become afflicted, regardless of whether they had the gene variation.

Other work has hinted that high levels of the amino acid known as homocysteine may also be associated with Alzheimer’s disease, suggesting that folic acid and other B vitamins may offer some protection.

The bottom line is that getting your nutrients from food based materials is more natural. Dr D'Adamo has always been an advocate for getting your nutritional needs from the diet not from pills.

Anyone interested can use the food nutrient database on the website to check which foods contain the highest amounts of vitamin E and C and then check in regards to their individual blood types and needs. This can help you in finding the foods that are right for you.

Good Luck