Your Health Bulletin is information from scientific literature to make sense of the right choices for your health. It is a reminder to consider periodic check-ups of your spine, joint mechanics and appropriate exercise. Maintenance is better than repair!
Table of Contents:
Vitamin E – the Selenium and Vitamin-supplements versus food and exercise and mortality
Improve your Looks – eat your Greens
Gut Flora – gut micro-organisms and mood
Vegs, fruits – Reduce Stroke in Women
Most Important Low Back exercise -“Bird Dog”
The following controversy highlights the importance of the food we eat. If the food we eat is pro-inflammatory all of our present and potential health problems are aggravated or induced.
The upcoming Wednesday night health discussions will focus on the anti-inflammatory nature of food choices appropriate to us as individuals.
Recent controversy in the media:
Do Dietary Supplements Really Increase Mortality?
Dietary supplements and mortality rate in older women. Arch Intern Med, 2011;171(18):1625-33.
Vitamin E and the risk of prostate cancer: the Selenium and Vitamin …JAMA. 2011 Oct 12;306(14):1549-56. … Klein EA, Thompson IM Jr, Tangen CM, et al.
As observed by David Seaman, DC, MS, DABCN in Dynamic Chiropractic Canada Feb 2012—In reference to cardiovascular protection with statin use in the JUPITER trial–(Rosuvastatin to prevent vascular events in men and women with elevated C-reactive protein. New Eng J Med, 2008;359:2195-207). While it was publicized that heart attacks were reduced by 50 percent, the raw data demonstrates only a 1 percent reduction.
Consider the recent studies appearing in the October 2011 issues of the Archives of Internal Medicine2 and JAMA3 that looked at supplements in relation to mortality and prostate cancer, respectively. The media reported that multivitamins will increase mortality and vitamin E / selenium will cause prostate cancer, which has led many to be concerned. The actual studies tell a slightly different story.
The Archives study focused on dietary supplement use in 38,772 older women living in Iowa.
The average BMI of participants throughout the study was 27. so these were overweight women. Excess body fat is associated with low-grade inflammation and metabolic syndrome, which has been defined as a free-radical and inflammatory state since at least 2002. It is also known that within the population in general, almost 45 percent of men and women age 60 and older have metabolic syndrome.5
Why are body weight and the metabolic syndrome an issue? Because the only real way to control both of these problems is to eat properly and exercise regularly; they cannot be fixed by supplementation alone. And since each represents an inflammatory state, the addition of iron and antioxidants may help to induce a pro-oxidant state, which would not likely lead to greater longevity. In other words, it is not surprising that taking multivitamins did not increase longevity in this group.
Regarding heart disease, 1,864/12,769 women who were taking multivitamins died during the 20 years of this study, which is 14.6 percent of the study group. A total of 3,782/2,5475 non-multi-users died (14.8 percent). In other words, slightly more of the non-users died, which is contrary to the scary news reports most of us heard.
Regarding cancer, 1,749/12,769 or 13.7 percent of women who were taking multivitamins died. In contrast, 3,094/25,475 or 12.1 percent of non-multi users died of cancer. So, there was a greater percentage death rate in users of multivitamins.
For the vitamin E, selenium and prostate cancer study,The JAMA Study the numbers are similar.3 Approximately 35,000 men were followed from 2001 to 2011, of which 8,696 received placebo, 8,737 received vitamin E, 8,752 received selenium, and 8,707 received vitamin E and selenium. Here’s who developed prostate cancer during that time:
Vitamin E: 7.09%
Vitamin E / selenium: 6.37%
the men in this study were 50 years or older, and we know that in general, approximately 35 percent of men between the ages of 50 and 60 have the pro-inflammatory and pro-oxidative metabolic syndrome.
Comment: Veggies and fruits are part of our genetic diet and have a variable low probability of intolerance—that is, provoking an adverse immune response. However, not the same can be said of grains. Read the book “Dangerous Grains by Ron Hoggan—available in office. Although grains do confer nutritional benefit as in antioxidants, that benefit is negated by the immune reaction to the storage protein which creates inflammation thus contributing to numerous symptoms of human discomfort and pathology as outlined in Dangerous Grains.
The following exercise should be done daily, 5 reps opposite arm and leg hold up to 30 sec
Most important low back exercise “bird dog”
Most important low back exercise “bird dog”
“Women with a high antioxidant intake may be more health conscious and have the sort of healthy behaviors that may have influenced our results,” Rautiainen said. “However, the observed inverse association between dietary TAC and stroke persisted after adjustments for potential confounders related to healthy behavior such as smoking, physical activity and education.”
For the study, researchers used the Swedish Mammography Cohort to identify 31,035 heart disease-free women and 5,680 women with a history of heart disease in two counties. The women were 49-83 years old.
Researchers tracked the cardiovascular disease-free women an average 11.5 years and the women with cardiovascular disease 9.6 years, from September 1997 through the date of first stroke, death or Dec. 31, 2009, whichever came first.
Researchers identified 1,322 strokes among cardiovascular disease-free women and 1,007 strokes among women with a history of cardiovascular disease from the Swedish Hospital Discharge Registry.
“To the best of our knowledge, no study has assessed the relation between dietary TAC and stroke risk in participants with a previous history of cardiovascular disease,” Rautiainen said. “Further studies are needed to assess the link between dietary TAC and stroke risk in men and in people in other countries, but we think our results are applicable.”
Co-authors are Susanna Larsson, Ph.D.; Jarmo Virtamo, M.D.; and Alicja Wolk, Dr.Med.Sci. Authors’ disclosures are on the manuscript.
The Swedish Research Council for Infrastructure and the Swedish Council for Working Life and Social Research funded the study.
Comment: The gut flora regulates our neurotransmitters in the brain as this above research suggests.
Vegetables, Fruits, Reduce Stroke Risk in Women
ScienceDaily (Dec. 1, 2011) — Swedish women who ate an antioxidant-rich diet had fewer strokes regardless of whether they had a previous history of cardiovascular disease, in a study reported in Stroke: Journal of the American Heart Association.
“Eating antioxidant-rich foods may reduce your risk of stroke by inhibiting oxidative stress and inflammation,” said Susanne Rautiainen, M.Sc., the study’s first author and Ph.D. student at the Karolinska Institutet in Sweden. “This means people should eat more foods such as fruits and vegetables that contribute to total antioxidant capacity.”
Oxidative stress is an imbalance between the production of cell-damaging free radicals and the body’s ability to neutralize them. It leads to inflammation, blood vessel damage and stiffening.
Antioxidants such as vitamins C and E, carotenoids and flavonoids can inhibit oxidative stress and inflammation by scavenging the free radicals. Antioxidants, especially flavonoids, may also help improve endothelial function and reduce blood clotting, blood pressure and inflammation.
“In this study, we took into account all the antioxidants present in the diet, including thousands of compounds, in doses obtained from a usual diet,” Rautiainen said.
Researchers collected dietary data through a food-frequency questionnaire. They used a standard database to determine participants’ total antioxidant capacity (TAC), which measures the free radical reducing capacity of all antioxidants in the diet and considers synergistic effects between substances.
Researchers categorized the women according to their TAC levels — five groups without a history of cardiovascular disease and four with previous cardiovascular disease.
For women with no history of cardiovascular disease who had the highest TAC, fruits and vegetables contributed about 50 percent of TAC.
Other contributors were whole grains (18 percent), tea (16 percent) and chocolate (5 percent).
The study found:
Why should anyone expect that the addition of 1-2 nutrients would reduce the expression of prostate cancer that is multifactorial and associated with the metabolic syndrome, free radicals and chronic inflammation? Moreover, the maximum increased risk of prostate cancer in subjects taking vitamin E or selenium was only 1.01 percent, which is clinically irrelevant.
Conclusion: Antioxidants vitamins and mineral supplements cannot combat the pro-inflammatory state created by an unhealthy diet and a lack of appropriate exercise.
Supplements shown to be helpful in reducing chronic inflammation includes vitamin D, probiotics and anti-inflammatory spices, such as ginger and turmeric, as well as EPA/DHA.
Eat your greens to improve your looks
January 10, 2011
Getting your five a day will do more for your looks than a sun tan according to scientists who have found that our appearances really do prove that you are what you eat.
7 Inexpensive Recipes – Budgets Don’t Mean You Have to Sacrifice Taste. Get 7 Recipes Here – www.health.com
Describing their findings in the journal, Evolution and Human Behavior, the team of researchers prove that eating plenty of fruit and vegetables is by far the most effective way to achieve a healthy, golden glow.
“Most people in the West think that the best way to improve your skin colour is to get a suntan,” said Dr Ian Stephen, lead researcher on the project and an ESRC post-doctoral fellow in the Department of Experimental Psychology at the University of Bristol, “but our research shows that eating lots of fruit and vegetables is actually more effective.”
The team, working at the Perception Lab at the University of St Andrews in Scotland, first assessed the skin colour of people in relation to their diet. Those who ate more portions of fruit and vegetables a day were found to have a more golden, yellow skin colour. Further analyses using a scientific instrument called a spectrophotometer measured the way that light in different parts of the spectrum is absorbed by the skin, revealing that those with a healthy glow had a higher presence of carotenoids, which are yellow and red antioxidants thought to play a role in the immune system and fertility. Carotenoids are commonly found in fruit and vegetables such as yellow and red peppers, spinach, apricots and melons.
In the second part of the study, the team used specialist computer software to manipulate the skin colour on the images of 51 faces to simulate more and less carotenoids and more and less suntan. Participants were then asked to adjust the skin colour to make the faces look as healthy as possible. Given the choice between skin colour enhanced by suntan and skin colour enhanced by carotenoids, participants preferred the carotenoid skin colour.
Images show ‘natural’ faces alongside the differences between the effects of exposure to the sun versus intake of carotenoids.
“Our study shows that not only do people use colour cues to judge how healthy other individuals are, but they are accurate when they make those judgments,” said Prof Perrett, who heads the Perception Lab. “This is important because evolution would favour individuals who choose to form alliances or mate with healthier individuals over unhealthy individuals.”
Proc Natl Acad Sci U S A. 2011 Sep 20;108(38):16050-5. Epub 2011 Aug 29.
Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve.
Source Laboratory of NeuroGastroenterology, Alimentary Pharmabiotic Centre, University College Cork, Cork, Ireland.
There is increasing, but largely indirect, evidence pointing to an effect of commensal gut microbiota on the central nervous system (CNS). However, it is unknown whether lactic acid bacteria such as Lactobacillus rhamnosus could have a direct effect on neurotransmitter receptors in the CNS in normal, healthy animals. GABA is the main CNS inhibitory neurotransmitter and is significantly involved in regulating many physiological and psychological processes. Alterations in central GABA receptor expression are implicated in the pathogenesis of anxiety and depression, which are highly comorbid with functional bowel disorders. In this work, we show that chronic treatment with L. rhamnosus (JB-1) induced region-dependent alterations in GABA(B1b) mRNA in the brain with increases in cortical regions (cingulate and prelimbic) and concomitant reductions in expression in the hippocampus, amygdala, and locus coeruleus, in comparison with control-fed mice. In addition, L. rhamnosus (JB-1) reduced GABA(Aα2) mRNA expression in the prefrontal cortex and amygdala, but increased GABA(Aα2) in the hippocampus. Importantly, L. rhamnosus (JB-1) reduced stress-induced corticosterone and anxiety- and depression-related behavior. Moreover, the neurochemical and behavioral effects were not found in vagotomized mice, identifying the vagus as a major modulatory constitutive communication pathway between the bacteria exposed to the gut and the brain. Together, these findings highlight the important role of bacteria in the bidirectional communication of the gut-brain axis and suggest that certain organisms may prove to be useful therapeutic adjuncts in stress-related disorders such as anxiety and depression.