Women’s Blood Vessels Stay Healthy with Turmeric Extract

Curcumin [turmeric extract] may be as good as exercise for blood vessels

Strength and flexibility are associated with youthfulness and good health. In the blood vessels, loss of flexibility and strength may be a sign of atherosclerosis, which increases heart attack and stroke risk. Regular exercise helps preserve elasticity and prevent hardening of blood vessels as we age, and a preliminary study published in Nutrition Research suggests that taking curcumin, a popular anti-inflammatory supplement derived from turmeric, may have similar benefits in postmenopausal women.

Comparing exercise to curcumin

The study included 32 healthy but sedentary postmenopausal women, divided into three groups: a group assigned to take 150 mg of curcumin per day; a group assigned to engage in exercise training three or more days per week; and, a control group that did not exercise or take curcumin.

Tests to measure blood vessel function were done at the beginning of the study and after eight weeks. These tests showed the following:

• Systolic (the higher number) blood pressure dropped in women in the curcumin and exercise groups but not the control group.
• Tests measuring blood vessel elasticity improved in exercisers and curcumin users but there was no change in women in the control group.
• Changes in blood pressure and vessel elasticity were similar in women who exercised and women who took curcumin.
• HDL (“good”) cholesterol levels”) and fitness testing improved only in the exercisers.

Curcumin may be as good as exercise for blood vessels

Starting an exercise program and taking the curcumin supplement were both associated with similar benefits on blood vessel function in the women in this study. “These findings suggest that curcumin could be [used] as a therapeutic strategy for the treatment of cardiovascular disease similar to exercise training in postmenopausal women,” the study’s authors said; however, the findings also unsurprisingly suggest that exercise may have advantages related to improved fitness that could contribute to a wider range of overall health benefits.

An anti-inflammatory lifestyle

Curcumin—a plant chemical known as a flavonoid—it has strong antioxidant and anti-inflammatory properties, which are likely to be responsible for its positive effects on cardiovascular health. Exercise strengthens the muscles of the heart and artery walls and promotes circulation, which can lead to reduced inflammation. Combining curcumin with regular exercise might bring about a greater benefit than either alone, but researchers have yet to examine this.

Here are some other ways to reduce oxidative damage and inflammation and improve your heart health:

• Include colorful vegetables. A diet high in red, yellow, and green veggies like tomatoes, squash, and kale is rich in antioxidants and protects against heart disease as well as other chronic diseases.
• Use olive oil. Olive oil is an important part of the heart-healthy Mediterranean diet. Like curcumin, olive oil has anti-inflammatory and antioxidant properties and has been shown to increase vascular elasticity.
• Eat fish. The polyunsaturated fats from fish are strongly anti-inflammatory. Eating fish and taking fish oil have both been found to protect the cardiovascular system. Eating meat, on the other hand, increases inflammation in the body.
• Take a well-rounded vitamin E. In nature, vitamin E is a complex mixture of tocopherols and tocotrienols,and tocotrienols in particular have been found to slow the build-up of plaque that is associated with atherosclerosis. Nuts, seeds, wheat germ, rice bran, and plant oils, especially coconut and palm oils, are good sources of vitamin E.

 

By Maureen Williams, ND

Natural Therapy May Help Relieve Allergies

 

A beta-glucan supplement relieved hay fever sufferers of a variety of irritating symptoms

Natural therapies may be an important option when it comes to seasonal allergy relief. A study in Food Science and Nutrition sheds light on one option and found that a beta-glucan supplement relieved hay fever sufferers of a variety of irritating symptoms and improved their quality of life.

Beta-glucan linked to symptom relief

In this study, researchers explored the effects of a beta-glucan supplement (Wellmune WGP® b-1,3/1,6-glucan), from a purified strain of baker’s yeast (Saccharomyces cerevisiae) on physical and emotional symptoms in people with self-reported ragweed allergies. Daily for four weeks, 50 randomly assigned participants (ages 18 to 53 years) were either given a 250 mg beta-glucan supplement or placebo. Before and after the intervention, serum levels of a marker for immune system activity (IgE) were measured, and physical and emotional symptom questionnaires were filled out.

Results showed that compared with the placebo group the supplement group had 28% fewer total number of allergy symptoms and symptoms were 52% less severe. At the end of the intervention, quality-of-life ratings improved significantly in the supplement group, including fewer sleep problems and nasal and eye symptoms, compared with their baseline ratings and with placebo. Serum IgE levels were not affected in either group.

The study authors comment that beta-glucans “activate the entire immune system, which may be advantageous for their use as therapy for disease.” They add that beta-glucans are effective, naturally occurring substances that may be less costly and have fewer side effects than conventional therapies.

This small study, funded by the makers of Wellmune WGP®, suggests that beta-glucans may benefit allergy sufferers, but further research is needed to better understand the safety and effectiveness of beta-glucans in allergy treatment.

Finding relief

Allergies may cause a lot of physical and emotional distress in the people who suffer from them, and can also make common conditions such as asthma and sinusitis worse. In fact, allergy symptoms contribute to a significant amount of work and school days lost each year in this country, according to the study authors. The fact is, no one wants to walk around with a daily runny nose, sneezing, and itchy eyes. Fortunately, there are steps you can take to find relief:

Explore an integrative approach. The most important thing to do is discuss all of your symptoms with a doctor, to determine whether or not you have allergies and the cause of your symptoms. Then consider your doctor’s recommendations on testing and treatment. Medications alone are helpful for some but often provide little or incomplete relief for many others. An integrative approach explores how conventional therapies such as medications and natural options may work together to help you feel better. This type of approach may include a combination of medications, lifestyle changes, and complementary therapies such as supplements.

Check your environment. Managing your environment is key when it comes to addressing allergies and doing what you can to minimize exposure to pollen and other irritants. For those who suffer from ragweed allergy (hay fever), symptoms tend to be worse in the late summer and early fall. The American Academy of Allergy, Asthma and Immunology recommends a few steps you can take to minimize exposure, which include: keeping your windows closed at night and if possible, using air conditioning and/or air filters; try to stay indoors when the pollen counts are at their highest; avoid or assign the task of mowing your lawn or raking leaves to someone else, as these activities release pollen. Also, you may consider not letting pets that have been rolling around outside in the grass sleep on furniture such as your bed or the couch.

By Jane Hart, MD

Bolstering Skin’s Defenses with Green Tea

Green tea nutrients can make their way into our skin, and may protect against sun damage

For the fairest among us, sunburns are more than a painful nuisance; they cause skin damage, promoting premature aging and increasing skin cancer risk. The most common steps to reduce those risks include regular use of sunscreen and staying in the shade when the sun is strongest. Now we may be able to add tea time—specifically green tea time—to our sun-care routine.

Quell the flames with green tea

Researchers invited 16 people into a study examining whether green tea nutrients—called catechins—are absorbed by the body and into the skin, and if these nutrients protect against sun damage. The study participants had type I or II skin on the Fitzpatrick phototyping scale. A person with type I skin is characterized as burning easily and never tanning, while type II skin burns easily and tans minimally, with difficulty.

Fourteen participants completed the study, during which they took a daily supplement providing 540 mg of green tea catechins and 50 mg of vitamin C for 12 weeks. A portion of each person’s skin was exposed to UV radiation sufficient to cause a sunburn at the beginning of the study, before supplementation, and again, after 12 weeks. Tissue samples of both UV-exposed skin and unexposed skin were collected.

Compared with the skin samples collected before supplementation, the samples collected after had measurable levels of green tea catechins, and showed significantly lower levels of inflammation after UV radiation exposure.

A couple of cups per day

This study suggests that green tea nutrients can make their way into our skin, and may protect against sun damage. The study was small, it did not assess sunburn directly, and it only tells us that inflammation, which is one marker of damage, can be lessened by green tea catechins. Still, these findings agree with other research on the sun protective effects of green tea, and there are few downsides to and other potential health benefits from drinking green tea.

According to John Weisburger, PhD, a tea researcher at the Institute for Cancer Prevention in Valhalla, New York, green tea has up to ten times the polyphenols—the family of nutrients to which catechins belong—compared with many vegetables and fruit. Our tips will have you brewing in no time:

• Count to three. A cup of green tea has around 200 mg of catechins. Three cups daily will supply about the same amount of catechins as the study supplement.
• Go low. If green tea tastes bitter to you, try brewing it at a temperature slightly less than boiling.
• Time it. Steep your tea for between two and four minutes. Longer times make for a stronger, sometimes more bitter brew.
• Squeeze it. After brewing, dip your teabag up and down in the cup, then squeeze the liquid out of the bag as you remove it, to maximize catechins in your cup.
• Add citrus, avoid milk. Sip green tea with a squeeze of lemon to help your body best use the healthy nutrients, and don’t add milk to your tea, because it may decrease the benefit by blocking catechin absorption.

 

By Suzanne Dixon, MPH, MS, RD

Herbal Defense Against the Common Cold

A special fiber from the bark of the larch tree, called arabinogalactan, may be another weapon in the arsenal against the common cold, according to a study that found that people who supplemented with arabinogalactan got fewer colds.

The study, published in Current Medical Research and Opinion, included 199 people who reported getting colds frequently—at least three times in six months. They were assigned to receive either 4.5 grams (about 1 teaspoon) of larch arabinogalactan powder per day or placebo and were monitored for 12 weeks.

Larch arabinogalactan users have fewer colds

Arabinogalactan appeared to make a small difference: 60% of the people in the supplement group got a cold during the study compared to 74% in the placebo group and the arabinogalactan users had more cold-symptom-free days (77 days) compared to placebo (74 days). The duration and severity of symptoms was the same in both groups.

The study’s authors comment that “larch arabinogalactan increased the body’s potential to defend against common cold infection,” noting that both groups had fewer colds than expected during the study, suggesting that the protective effect of arabinogalactan may have been more pronounced if the rate of colds had been higher.

Arabinogalactan and immunity

While scientists still don’t know exactly how larch arabinogalactan works, studies done in test tubes have found that it can increase the activity of specific immune cells and increase antibody production. It is also known to act as a prebiotic, increasing populations of friendly bacteria in the large intestine. These bacteria help keep the immune system working properly, and studies have shown that increasing the number of friendly bacteria in the gut can reduce susceptibility to some infections, including colds.

Build your defenses against colds

Larch arabinogalactan may help your immune system better fight off cold viruses, but viruses are very clever and you might improve your odds staying healthy if you use multiple weapons to keep them at bay:

• Gargle & rinse. A daily practice of gargling with plain water can keep your risk of colds down, and a traditional “neti pot” (sterilize before using) or any nasal saline rinse can help flush out bacteria or virus from your sinuses.
• Rest. Lack of sleep and too much stress can wear down your defenses and increase your susceptibility.
• Limit sugar. The higher your blood sugar level, the slower your immune cells work. Avoid spikes in blood sugar levels by eating high-fiber complex carbohydrates instead of sugars and refined grains.
• Take vitamin C. Although we don’t know for sure whether it is preventive, studies have found that taking vitamin C during a cold may reduce its duration and severity. You need at least 1,000 to 2,000 mg per day to have an effect.
• Take a cold rinse. Popular wisdom has it that cold water makes you stronger, and researchers have found it might be true: immune cells are more active after dunking briefly in cold water. Try taking a 30 to 60 second cold shower after your regular hot shower.

 

by Maureen Williams, ND

Stressed Out? Yeast Extract May Support Mood and Immune Function

Mood scores improved by 29% in the women taking beta-glucan

Persistent stress takes a toll, making the body and mind vulnerable to infection and mood disorders such as as anxiety and depression. Effective stress management might include taking a yeast extract, according to a study published in the Journal of the American College of Nutrition. The study found that women under moderately intense psychological stress had better moods, higher energy levels, and fewer infections when they took a supplement containing beta-glucan from baker’s yeast.
Beta-glucan to battle stress

Beta-glucans are polysaccharides, or fibers, found in foods such as mushrooms, oat bran and other brans, and baker’s yeast. Some beta-glucans have been found to prevent heart disease and others boost immune cell activity.

In this study, 77 healthy women with self-described “moderate” stress levels were enrolled in this study. They were given either placebo (no treatment) or 250 mg of beta-glucan from baker’s yeast daily for 12 weeks. The women recorded information about their moods, perceived stress level, and health during the study.
Better health linked to better moods and energy

These differences were seen:

Women in the beta-glucan group reported fewer cold symptoms, such as sore throat, stuffy or runny nose, and cough, during the study than the women in the placebo group.
Mood scores improved by 29% in the women taking beta-glucan, compared with the placebo group that improved by just 16%.
Scores for vigor (measured with survey questions on physical energy, mental sharpness, and emotional well-being) also improved more in the beta-glucan group: by 41% in the beta-glucan group, compared with 7% in the placebo group.

“These data show that daily dietary supplementation with [a specific baker’s yeast beta-glucan supplement] reduces upper respiratory symptoms and improves mood state in stressed subjects, and thus it may be a useful approach for maintaining immune protection against daily stressors,” the study’s authors said.
Reducing stress for better health

This study shows that taking beta-glucan from baker’s yeast might help support physical and mental health for those experiencing stress. Here are some other strategies to prevent stress from taking its toll:

Take a hike. Physical activity can reduce stress and relieve anxiety and depression. Researchers have found that exercising outdoors is especially beneficial.
Get to bed. Sleep is critical to recovering from the effects of each day’s stressors, so don’t let activities and busyness get in the way of a good night’s sleep.
Practice relaxation. Mindfulness relaxation techniques for stress reduction can be an effective tool for helping control stress response.
Add C. Vitamin C supplementation has been found to reduce both physical and emotional signs of stress (500 to 1,000 mg, twice daily, would be a reasonable amount for this purpose).

 

By Maureen Williams, ND

More Produce (Organic or Not) Cuts Cancer Risk

 

The benefits of eating produce far outweigh potential cancer risk caused by conventionally grown fruits and vegetables

People concerned about the risks of eating nonorganic produce, will be happy to hear that they can eliminate cancer from their concerns. Researchers teamed up to compare the cancer prevention effects of fruits and vegetables and the potential increased cancer risk from pesticide exposure from these foods, and the findings published in Food and Chemical Toxicology report that the benefits of eating produce far outweigh potential cancer risk caused by conventionally grown fruits and vegetables.

The researchers used an analysis done by The World Cancer Research Fund and American Institute of Cancer Research in 2007 to estimate the number of cancer cases that could be prevented every year if half of the people in the United States ate 80 grams (one serving) more of fruits and vegetables each per day. They also used information from the USDA Pesticide Data Program to estimate the number of cancer cases from pesticide exposure that could be attributed to eating this much more produce.

They found that if half of the US population were to eat one more serving of fruits and vegetables each per day 20,000 cancer cases could be prevented every year, and up to 10 cancer cases could be caused every year by an increase in pesticide exposure.

“The positive health effects that could result from an increased consumption of fruits and vegetables will greatly exceed any putative negative effects that might be associated with the increased intake of pesticide residues on fruits and vegetables,” concluded the researchers, a team formed between the consulting firm, Exponent, and the University of California, Davis. It should be noted that the study was sponsored by the Alliance for Food and Farming and the authors have consulted for agrochemical companies.

Know the risks

The study helps sheds light on the gap between public perceptions of what causes cancer and what’s actually been proven.

Some cancer risk factors can’t be prevented, like family history or age. Others, you can do something about. Here are some well-known risk factors and the cancers they may cause:

• Smoking and other tobacco use increases the chances of developing cancer of the lung, larynx, mouth, esophagus, bladder, kidney, throat, stomach, pancreas, and cervix.
• Obesity/overweight increases the risk of breast, colon, kidney, esophagus, and uterine cancer.
• Alcohol increases the risk of developing mouth, throat, esophagus, larynx, liver, and breast cancer.
• Sunlight and other sources of ultraviolet light increase the risk of several forms of skins cancer.
• Certain hormones, like those used to treat menopausal symptoms in women may increase the chance of breast, uterine, and ovarian cancer.

The take-home message? Don’t use tobacco products, maintain a healthy weight, eat plenty of fruits and vegetables, use alcohol in moderation (no more than a couple of drinks per week), use sunscreen and protective clothing especially during prime sunburn hours, and explore other options for managing menopausal symptoms.

By Kimberly Beauchamp, ND

 

 

Can Keto Acids Ease You into Exercise?

Keto acid supplements may help young men who have not been exercising regularly to better tolerate hard physical activity Regular physical activity is a cornerstone of good health, but for those of us who haven’t been moving much, getting started can be daunting. Along with obtaining the go-ahead from your healthcare provider and starting slowly, supplementing with alpha-keto acids may ease the transition from sedentary to active.

Asking about alpha-keto acids
Alpha-keto acids are related to amino acids, which are the building blocks of protein. To study how alpha-keto acids affect tolerance to hard physical activity, researchers invited 33, untrained young adult males to begin a four-week exercise program. The program consisted of five sessions per week of 30 minutes of running at a moderately hard pace, followed by three, three-minute sprints at the end of each session. The men were randomly selected to take one of the following:

• 0.2 grams of alpha-keto glutarate per kilogram of body weight per day
• 0.2 grams of branched-chain keto acids per kilogram of body weight per day (branched-chain keto acids can be converted to branched chain amino acids)
• A daily placebo that provided the same calories as the keto acid supplements, but with no keto acids in it

During the four-week exercise program, the men completed questionnaires to assess stress and emotional exhaustion, and the researchers measured maximum power output during exercise each week.

After four weeks, compared to men in the placebo group:

men in the alpha-keto glutarate group had significantly greater power output,
men in the branched-chain keto acid group had significantly greater power output; their output was somewhat lower than in the alpha-keto glutarate group, though this difference was not significant, and men in both the alpha-keto and branched chain keto acid groups had significantly lower stress and emotional exhaustion.

Easing into exercise
This small study suggests keto acid supplements may help young men who have not been exercising regularly to tolerate hard physical activity better, with less stress and exhaustion. Consider the following before deciding whether you can benefit from keto acids:

Be safety savvy. The study lasted four weeks. It does not tell us if taking keto acid supplements long-term is safe or effective. One other small study in men suggests these supplements are safe and well-tolerated when taken for a few days to a few weeks. Beyond this, we don’t know.
Consider gender and age. The study included young men. It does not tell us whether keto acids will improve exercise tolerance in older men, or young or old women.

Assess goals. The study looked at untrained men who were then put through an intense exercise program. If you already exercise regularly, you may gain no additional benefit by taking these supplements. If your physical activity plan includes mostly moderate exercise, such as brisk walking, you are unlikely to benefit from these supplements.

Start slow. To establish good physical fitness, begin slowly, and work your way up to longer and/or more intense exercise sessions. Don’t forget that all activity counts. Taking the stairs, walking to the store, riding bikes with your kids, or shooting some hoops are all good options for helping you reach 30 minutes of activity per day.

By Suzanne Dixon, MPH, MS, RD