Here’s an interesting finding – as long as food is equally palatable, people tend to eat the same weight of food. The March issue of the Nutrition Action Health Letter features an interview with Dr. Barbara Rolls, at Penn State University, who has been studying this for years with the aim of helping people lose weight more easily. Her latest book – The Ultimate Volumetrics Diet – will be out in April; previous books include The Volumetrics Eating Plan. She has looked at ways to change the amount of water in foods, thereby adding weight and volume but no calories. This is done by adding vegetables to each recipe, and making sure the food is tasty. The result, found in careful studies, was that people reduced their calorie intake by about 25%. In a trial of 700 people, she found that when people ate a diet that was less calorie dense (more vegetables included) they were eating significantly more food – about a pound more food a day – yet they were eating fewer calories and easily losing more weight. In another study, people who successfully lost 10% of their maximum body weight and maintained the weight loss for at least five years were found to eat five servings of vegetables a day. Overweight participants ate three and a half servings. Besides adding more vegetables to recipes, calories are cut by reducing fat and sugar in sauces, using small amounts of olive oil instead of cream, switching to whole grain pasta or brown rice, and removing fat and skin from poultry or meat. Dr. Rolls advises adding vegetables to mixed dishes, soups and stews, and putting cooked vegetables in a blender for sauces. She suggests adding vegetables to breakfast, lunch and dinner for children and adults. She found that baked goods with added vegetables – such as extra carrots in a carrot cake – made the cake even more palatable, so people ate more. However, at the end of the day they had consumed fewer calories.
Studies done on portion size were also important – Dr. Rolls found that while people tend to eat the same weight of food day after day, when exposed to large portions they get thrown off very easily. Portion control is still important for all eaters, and it starts with visual awareness. Some people use a 10 inch rather than a 12 inch plate at home and automatically eat less. Some divide a restaurant entrée in half, and share the food or take half home for the next day. Some ask for a child’s plate, which is easy if you are ordering takeout. People interested in portion control avoid buffets and all-you-can-eat restaurants, or exercise great care therein.
Mindful eating is another important way to slow down and appreciate food. Become more aware of your hunger before eating and feelings of fullness as the meal goes on. It can take 15-20 minutes for the brain to register that you have had enough, so overeating is easy when you are rushed. Some people set a timer for 20 minutes and make sure they savor their food while making it last until the bell chimes. Eating while reading or watching television can lead to mindless stuffing for some people. Become aware of gratitude for the food you have, for the animals who gave their eggs, milk or life, and for the people who harvested and prepared food for your table. Be aware of your personal triggers for mindless eating, such as anxiety, depression, alcohol, marijuana or certain chips and sweets.
For anyone who wants to keep up on the science of healthy eating, subscribing to Nutrition Action Health Letter is a great idea. Go to www.cspinet.org.
Sadja Greenwood MD, MPH back issues on this blog
Thursday, March 8, 2012
Sunday, February 19, 2012
Seven Billion, and Counting - What to do about it?
We humans now number seven billion, and we are growing fast. Nearly 80 million people are added to the earth’s population each year. Relentless population growth affects many of our current problems, from food scarcity in poor countries, water shortages, pollution, habitat loss and species extinction, climate change, degradation of the oceans and lakes, and human & animal suffering. The welfare of humans is deeply linked to nature, and our propensity to ignore this has been disturbing.
Population Connection (formerly know as ZPG – for Zero Population Growth) is an organization working to understand the reasons for population growth. Its goal is to educate the public – including policy makers – on solutions to the problem, including access to voluntary family planning, education for girls as well as boys worldwide, and ensuring social justice for women and the poor.
In the February issue of The Reporter (the magazine of Population Connection) the theme is child marriage. Ten million young girls become brides every year throughout the world, having children while children. Child marriage is defined as the marriage of a person before the age of 18. The practice is most common in sub-Saharan Africa and South Asia. In Mali, 71% of girls are married before they turn 18. In Bangladesh, the median age of marriage for girls is 15, and 4 out of five girls first meet their husbands at their weddings, according to The Reporter. Child marriage can have serious health implications – in Africa, pregnancy related deaths are the leading cause of mortality for 15-19 year old girls. Many girls have sex before their first period. An estimated 100,000 girls each year develop a fistula, or opening, between the bladder and vagina because of obstructed labor in childbirth. The pelvis is too small, incompletely formed. As a result, they leak urine constantly and can become social outcasts. There are heroic doctors and nurses who spend their lives on surgical repair of this problem, but the hospitals and know-how for fistula repair are scarce.
Archbishop Desmond Tutu is hopeful that the practice of child marriage can end in a generation. He has said “I am confident that change can happen very quickly. No woman who has had the benefit of staying at school and marrying later in life can inflict child marriage on her daughters.”
National Geographic published an article on child marriage in the June 2011 issue, with arresting photographs.
John Bongaarts, a demographer at the Population Council and the National Academy of Sciences, calculates that if the average age of childbearing increased by 5 years, future population size could be reduced by 15-20 percent. This is a striking finding. If readers want to help with this issue, they can visit Population Connection on line, or call them at 800-767-1956. Population Connection has classroom curricula for teachers of social studies and environmental studies that are used in the US and all over the world.
The issue of access to voluntary family planning has been at the top of the news recently here at home, with Obama’s push to give women free access to birth control through their insurance policies. The pushback we have seen against voluntary family planning harks back to Margaret Sanger’s jailing in 1917 for distributing the diaphragm. In 2012, is this absurd, or what? Nicolas Kristof, writing in the New York Times on Sunday, Feb. 12th, aptly called it ‘pelvic politics’. I see it as a woman’s issue, a man’s issue, and a big environmental issue as well. The Sierra Club has declined to take on US population growth directly and forcefully, fearing being criticized as racist. They see it as an issue about immigration. I prefer the stand of the Center for Biological Diversity, which is working to save a vast diversity of wild animals and plants, to secure a future for all species hovering on the brink of extinction. Toward this end, among other educational programs, they hand out endangered species condoms, and have a ‘hump smarter hotline’ (800-628-2399) to ‘make sure that this one roll in the sheets doesn’t push some poor creature into extinction’. Check it out - they have a great message. They point out that 50% of pregnancies in the US are unplanned, and more people conceive a child on New Year’s eve than any other time in the year. Obviously, there are ways to talk about population and the environment without being racist. Wake up, Sierra Club! We could all use some new thinking on these issues. Despite our smaller families, our resource heavy lifestyles make us part of the problem.
Sadja Greenwood, MD back issues on this blog!
Population Connection (formerly know as ZPG – for Zero Population Growth) is an organization working to understand the reasons for population growth. Its goal is to educate the public – including policy makers – on solutions to the problem, including access to voluntary family planning, education for girls as well as boys worldwide, and ensuring social justice for women and the poor.
In the February issue of The Reporter (the magazine of Population Connection) the theme is child marriage. Ten million young girls become brides every year throughout the world, having children while children. Child marriage is defined as the marriage of a person before the age of 18. The practice is most common in sub-Saharan Africa and South Asia. In Mali, 71% of girls are married before they turn 18. In Bangladesh, the median age of marriage for girls is 15, and 4 out of five girls first meet their husbands at their weddings, according to The Reporter. Child marriage can have serious health implications – in Africa, pregnancy related deaths are the leading cause of mortality for 15-19 year old girls. Many girls have sex before their first period. An estimated 100,000 girls each year develop a fistula, or opening, between the bladder and vagina because of obstructed labor in childbirth. The pelvis is too small, incompletely formed. As a result, they leak urine constantly and can become social outcasts. There are heroic doctors and nurses who spend their lives on surgical repair of this problem, but the hospitals and know-how for fistula repair are scarce.
Archbishop Desmond Tutu is hopeful that the practice of child marriage can end in a generation. He has said “I am confident that change can happen very quickly. No woman who has had the benefit of staying at school and marrying later in life can inflict child marriage on her daughters.”
National Geographic published an article on child marriage in the June 2011 issue, with arresting photographs.
John Bongaarts, a demographer at the Population Council and the National Academy of Sciences, calculates that if the average age of childbearing increased by 5 years, future population size could be reduced by 15-20 percent. This is a striking finding. If readers want to help with this issue, they can visit Population Connection on line, or call them at 800-767-1956. Population Connection has classroom curricula for teachers of social studies and environmental studies that are used in the US and all over the world.
The issue of access to voluntary family planning has been at the top of the news recently here at home, with Obama’s push to give women free access to birth control through their insurance policies. The pushback we have seen against voluntary family planning harks back to Margaret Sanger’s jailing in 1917 for distributing the diaphragm. In 2012, is this absurd, or what? Nicolas Kristof, writing in the New York Times on Sunday, Feb. 12th, aptly called it ‘pelvic politics’. I see it as a woman’s issue, a man’s issue, and a big environmental issue as well. The Sierra Club has declined to take on US population growth directly and forcefully, fearing being criticized as racist. They see it as an issue about immigration. I prefer the stand of the Center for Biological Diversity, which is working to save a vast diversity of wild animals and plants, to secure a future for all species hovering on the brink of extinction. Toward this end, among other educational programs, they hand out endangered species condoms, and have a ‘hump smarter hotline’ (800-628-2399) to ‘make sure that this one roll in the sheets doesn’t push some poor creature into extinction’. Check it out - they have a great message. They point out that 50% of pregnancies in the US are unplanned, and more people conceive a child on New Year’s eve than any other time in the year. Obviously, there are ways to talk about population and the environment without being racist. Wake up, Sierra Club! We could all use some new thinking on these issues. Despite our smaller families, our resource heavy lifestyles make us part of the problem.
Sadja Greenwood, MD back issues on this blog!
Thursday, February 2, 2012
Luteolin - Another fascinating compound in plants
Luteolin is a flavonoid – a compound in plants that gives yellow or red/blue pigments designed to attract pollinators. Flavonoids also fix nitrogen, regulate plant physiology and inhibit plant diseases. When we humans eat plants, the flavonoids therein may have many beneficial effects. Research on luteolin is an example.
Dr. Daniel Hwang is a molecular biologist at UC Davis. He has studied the ways in which luteolin (and other plant compounds – quercetin, eriodicytol, hesperidin, naringenin) apparently act as anti-inflammatory agents. These compounds target an enzyme in humans that can increase inflammation. Luteolin was found to be the most effective inhibitor of this enzyme. Since unchecked inflammation is associated with heart disease, cancer and problems of aging, this finding is a step on the way to prevention.
Researchers at the University of Illinois, led by Dr. Rodney Johnson, study anti-inflammatory compounds and their effects on the brain aging. They have found that luteolin can reduce inflammation in the brain as well as in other parts of the body. When infection occurs anywhere in the body, brain cells called microglia produce inflammatory chemical messengers that help to fight off the infection. This process is beneficial if it is limited to the acute infection. The inflammatory response is associated with sleepiness, loss of appetite, fever and lethargy, and sometimes a temporary diminishment of memory and learning. Some neurons may self-destruct in this process. Inflammation in the central nervous system can be serious if it goes on too long. Luteolin was found to diminish this inflammatory response, by shutting down a key component in the inflammatory pathway.
When aged mice were fed a diet supplemented with luteolin, they did better on tests of learning and memory tasks than the aged mice controls; the levels of inflammatory markers in their brains were similar to younger adult mice. The researchers concluded that natural compounds in fruits and vegetables, by being anti-inflammatory, could inhibit cognitive aging. Johnson thinks that his team’s results are applicable to other conditions with an inflammatory component, including diabetes and obesity.
Just published research by Professor Jung Park in Korea has shown that luteolin inhibits cell signaling pathways important for the growth of colon cancer cells. Blocking these pathways can stop colon cancer cells from dividing, and can lead to cancer cell death.
Dietary sources of luteolin include celery, green pepper, thyme, chamomile, carrots, olive oil, peppermint, rosemary and oregano. Luteolin is also being sold as a supplement, and should not be taken as such. You may remember the study showing that smokers taking beta-carotene supplements developed more lung cancer and had higher death rates than those without such a supplement. It was felt that taking an excess of one carotene may have inhibited the absorption of other carotenes from food. There are many flavonoids in plant foods, and they may act synergistically with each other. Taking any one of these as a supplement is unwise and untested. Earlier in this article I wrote about quercetin – found in apples, capers and onions, and eriodicytol, hesperidin, and naringenin - found in citrus fruits. The take home lesson from research on flavonoids is – keep eating a wide variety of vegetables and fruits. Remember what Michael Pollan said: Eat food, not too much, mostly plants.
Sadja Greenwood, MD,MPH back issues on this blog
Dr. Daniel Hwang is a molecular biologist at UC Davis. He has studied the ways in which luteolin (and other plant compounds – quercetin, eriodicytol, hesperidin, naringenin) apparently act as anti-inflammatory agents. These compounds target an enzyme in humans that can increase inflammation. Luteolin was found to be the most effective inhibitor of this enzyme. Since unchecked inflammation is associated with heart disease, cancer and problems of aging, this finding is a step on the way to prevention.
Researchers at the University of Illinois, led by Dr. Rodney Johnson, study anti-inflammatory compounds and their effects on the brain aging. They have found that luteolin can reduce inflammation in the brain as well as in other parts of the body. When infection occurs anywhere in the body, brain cells called microglia produce inflammatory chemical messengers that help to fight off the infection. This process is beneficial if it is limited to the acute infection. The inflammatory response is associated with sleepiness, loss of appetite, fever and lethargy, and sometimes a temporary diminishment of memory and learning. Some neurons may self-destruct in this process. Inflammation in the central nervous system can be serious if it goes on too long. Luteolin was found to diminish this inflammatory response, by shutting down a key component in the inflammatory pathway.
When aged mice were fed a diet supplemented with luteolin, they did better on tests of learning and memory tasks than the aged mice controls; the levels of inflammatory markers in their brains were similar to younger adult mice. The researchers concluded that natural compounds in fruits and vegetables, by being anti-inflammatory, could inhibit cognitive aging. Johnson thinks that his team’s results are applicable to other conditions with an inflammatory component, including diabetes and obesity.
Just published research by Professor Jung Park in Korea has shown that luteolin inhibits cell signaling pathways important for the growth of colon cancer cells. Blocking these pathways can stop colon cancer cells from dividing, and can lead to cancer cell death.
Dietary sources of luteolin include celery, green pepper, thyme, chamomile, carrots, olive oil, peppermint, rosemary and oregano. Luteolin is also being sold as a supplement, and should not be taken as such. You may remember the study showing that smokers taking beta-carotene supplements developed more lung cancer and had higher death rates than those without such a supplement. It was felt that taking an excess of one carotene may have inhibited the absorption of other carotenes from food. There are many flavonoids in plant foods, and they may act synergistically with each other. Taking any one of these as a supplement is unwise and untested. Earlier in this article I wrote about quercetin – found in apples, capers and onions, and eriodicytol, hesperidin, and naringenin - found in citrus fruits. The take home lesson from research on flavonoids is – keep eating a wide variety of vegetables and fruits. Remember what Michael Pollan said: Eat food, not too much, mostly plants.
Sadja Greenwood, MD,MPH back issues on this blog
Wednesday, January 18, 2012
Go to Health: Teenagers’ diets, Your feet, B12 update
What Teenagers are Eating:
Nationwide, teens are eating very few fruits and vegetables; this isn’t news to many parents who are struggling financially and competing with chips and soda in their kid’s diets. Data from a national survey of high school students show that typical daily intake of fruits and vegetables combined was slightly more than one serving a day. More than 25% of students ate fruit less than once a day, and 33% ate vegetables less than once a day. My partner, Alan, has a grandson, now 21, who refused to eat a single vegetable until recently, when his savvy girlfriend persuaded him to try some greens. I asked my 12 year old neighbor, Ibarra, for her advice to parents and teens. Her answer was immediate – kids love the smoothie shop in downtown Bolinas – make smoothies at home and put fruit in them. Make pasta for dinner and put vegetables in the sauce, disguised by blending them if necessary. Make fruit salad. Thanks, Ibarra for your thoughtful advice.
Your Feet:
Anthropologists studying the evolution of the foot say that as we became bipedal, the foot was under selection pressure to deal with both balance and propulsion in a highly efficient way. Think about balance and propulsion when you select your shoes. Your toes should not be compressed, because from the big toe to the fifth toe, they assist your balance as they spread out, and then they push you forward into the next step. There is a new interest in barefoot walking, and in shoes that enable you to walk in a way that resembles being barefoot, but gives protection to your soles on hard or rocky surfaces. Take shorter strides to allow you to land more softly on your heel with your knees slightly bent. Roll forward until the ball lands, and spreads slightly as your toes spread and bend to push you forward. Shoes that enable this kind of walking are light and flexible. Several shoe companies have ‘barefoot’ models. Be sure to get one with a wide toe box. Beginners’ advice – walk the beach barefoot, and take off your shoes at home. Women - rethink high heels if you want to keep your toes happy and your calf muscles from shortening. Stretch your calves whenever you take off high heels. Foot binding in China kept women in thrall, and Thorstein Veblen, writing in 1899, thought high heels were indicative of conspicuous consumption and the subjugation of women. Times have changed, and heels have become symbols of sexiness and power. But our feet haven’t caught up. Should we change our views on glamour? It won’t be easy, but thinking women are already making huge changes in the world.
Vitamin B12 Update:
A new study from Rush University looked at levels of vitamin B12 in people over 65, and found that B12 deficiency was associated with smaller total brain volume and lower scores on tests of memory and cognition. These finding are supported by earlier (2008) study at Oxford University in England which found that over five years, people with higher vitamin B12 levels were 6 times less likely to experience brain shrinkage compared to those with lower levels. Vitamin B12 is found only in animal food, and is especially high in clams and other shellfish. Fortified breakfast cereals are an important source of vitamin B12 for vegans, who should also take a B12 supplement. Older people may have difficulty absorbing B12 from food, because of a lack of a substance called ‘intrinsic factor’ in the stomach that enables B12 absorption. Therefore, B12 supplements are recommended for seniors; getting the sub-lingual (under the tongue) kind that is absorbed directly into the bloodstream is the best. Low B12 levels are also related to depression, bone loss and macular degeneration in the eye. It’s worth paying attention to this issue.
Sadja Greenwood, MD, MPH back issues on this blog
Nationwide, teens are eating very few fruits and vegetables; this isn’t news to many parents who are struggling financially and competing with chips and soda in their kid’s diets. Data from a national survey of high school students show that typical daily intake of fruits and vegetables combined was slightly more than one serving a day. More than 25% of students ate fruit less than once a day, and 33% ate vegetables less than once a day. My partner, Alan, has a grandson, now 21, who refused to eat a single vegetable until recently, when his savvy girlfriend persuaded him to try some greens. I asked my 12 year old neighbor, Ibarra, for her advice to parents and teens. Her answer was immediate – kids love the smoothie shop in downtown Bolinas – make smoothies at home and put fruit in them. Make pasta for dinner and put vegetables in the sauce, disguised by blending them if necessary. Make fruit salad. Thanks, Ibarra for your thoughtful advice.
Your Feet:
Anthropologists studying the evolution of the foot say that as we became bipedal, the foot was under selection pressure to deal with both balance and propulsion in a highly efficient way. Think about balance and propulsion when you select your shoes. Your toes should not be compressed, because from the big toe to the fifth toe, they assist your balance as they spread out, and then they push you forward into the next step. There is a new interest in barefoot walking, and in shoes that enable you to walk in a way that resembles being barefoot, but gives protection to your soles on hard or rocky surfaces. Take shorter strides to allow you to land more softly on your heel with your knees slightly bent. Roll forward until the ball lands, and spreads slightly as your toes spread and bend to push you forward. Shoes that enable this kind of walking are light and flexible. Several shoe companies have ‘barefoot’ models. Be sure to get one with a wide toe box. Beginners’ advice – walk the beach barefoot, and take off your shoes at home. Women - rethink high heels if you want to keep your toes happy and your calf muscles from shortening. Stretch your calves whenever you take off high heels. Foot binding in China kept women in thrall, and Thorstein Veblen, writing in 1899, thought high heels were indicative of conspicuous consumption and the subjugation of women. Times have changed, and heels have become symbols of sexiness and power. But our feet haven’t caught up. Should we change our views on glamour? It won’t be easy, but thinking women are already making huge changes in the world.
Vitamin B12 Update:
A new study from Rush University looked at levels of vitamin B12 in people over 65, and found that B12 deficiency was associated with smaller total brain volume and lower scores on tests of memory and cognition. These finding are supported by earlier (2008) study at Oxford University in England which found that over five years, people with higher vitamin B12 levels were 6 times less likely to experience brain shrinkage compared to those with lower levels. Vitamin B12 is found only in animal food, and is especially high in clams and other shellfish. Fortified breakfast cereals are an important source of vitamin B12 for vegans, who should also take a B12 supplement. Older people may have difficulty absorbing B12 from food, because of a lack of a substance called ‘intrinsic factor’ in the stomach that enables B12 absorption. Therefore, B12 supplements are recommended for seniors; getting the sub-lingual (under the tongue) kind that is absorbed directly into the bloodstream is the best. Low B12 levels are also related to depression, bone loss and macular degeneration in the eye. It’s worth paying attention to this issue.
Sadja Greenwood, MD, MPH back issues on this blog
Sunday, December 18, 2011
The Role of Spices in Cancer Prevention
In their recent lecture at Commonweal, The Cancer-Fighting Kitchen, Dr Jeanne Wallace and chef Rebecca Katz talked about foods and spices that have special relevance in cancer prevention. Wallace spoke about the ability of diet and lifestyle changes to modulate gene expression, changing the probability of getting a disease and also surviving after a diagnosis. She described Nuclear Factor Kappa B (NF-kB) as a master switch for genes involved in tumor growth and invasion. NF-kB is a protein complex that controls DNA transcription, and regulates various steps in cancer cell growth. NF-kB also controls many genes involved in inflammation. While drug companies are researching new medicines to inhibit NF-kB, herbs and dietary plants have been found to inhibit NF-kB activation.
Wallace showed a slide of spices that inhibit NF-kB, and here is the list: anise, basil, black pepper, caraway, cardamom, chili pepper, cinnamon, clove, coriander, cumin, fennel, fenugreek, flaxseed, garlic, ginger, Holy basil, lemongrass, licorice, mint, mustard seed, nutmeg, oregano, parsley, rosemary, saffron, tamarind, turmeric. Note that spices in this list are used in many ethnic foods. Each one has unexpected properties as well as distinctive tastes. I will write about many of them in future articles; today I want to focus on cinnamon, clove and nutmeg, as these are so commonly used in the winter holidays - for baking, mulled wine, chai, spiced apple juice and eggnog.
Cinnamon: In addition to NF-kB inhibition, cinnamon has been shown to control blood sugar in people with type 2 Diabetes. Subjects using ¼ to ½ teaspoon daily were found to lower their fasting blood sugar, their hemoglobin A1C as well as their triglycerides and LDL cholesterol. Blood sugar spikes after a meal were lessened. Healthy people without diabetes had showed improvement in their glucose tolerance tests after daily cinnamon intake. Cinnamon has also been found to inhibit vaginal yeast infections and the bacterium Helicobacter pylori infection in the stomach.
Cloves: In addition to NF-kB inhibition, cloves have a long history as pain relievers in dentistry. Oil of clove is a mild topical anesthetic, and also has anti-inflammatory and antibacterial properties in the mouth for teeth and gums. Eugenol, the scientific name for oil of clove, is used in India for stopping the growth of H. pylori in the stomach. Cloves are used in Ayurvedic medicine, Chinese medicine and western herbalism. They can increase hydrochloric acid in the stomach, and improve intestinal action,. Cloves should be use sparingly, as the taste is strong, and high doses can be toxic to the liver. Following a tried and true recipe should yield good results
Nutmeg: In addition to NF-kB inhibition, nutmeg has been used by herbalists as a brain stimulant, and for its ability to kill rotaviruses, a common cause of diarrhea. Used in very large quantities, nutmeg can cause intoxication and hallucinations. This use in dangerous, but will not occur with the amounts used in everyday cooking. Some cooks use nutmeg in savory dishes as well as sweet ones, such as bean soups, stews, and vegetable casseroles.
Before closing, I wish all readers a good holiday season, with an emphasis on seasoning, and a suggestion that you look at the book Healing Spices, by B.B. Aggarwal, a prominent cancer researcher at the University of Texas M.D.Anderson Cancer Center . One of his sayings is: Put more spice in your life, to prolong your life.
Sadja Greenwood, M.D. past issues on this blog
Wallace showed a slide of spices that inhibit NF-kB, and here is the list: anise, basil, black pepper, caraway, cardamom, chili pepper, cinnamon, clove, coriander, cumin, fennel, fenugreek, flaxseed, garlic, ginger, Holy basil, lemongrass, licorice, mint, mustard seed, nutmeg, oregano, parsley, rosemary, saffron, tamarind, turmeric. Note that spices in this list are used in many ethnic foods. Each one has unexpected properties as well as distinctive tastes. I will write about many of them in future articles; today I want to focus on cinnamon, clove and nutmeg, as these are so commonly used in the winter holidays - for baking, mulled wine, chai, spiced apple juice and eggnog.
Cinnamon: In addition to NF-kB inhibition, cinnamon has been shown to control blood sugar in people with type 2 Diabetes. Subjects using ¼ to ½ teaspoon daily were found to lower their fasting blood sugar, their hemoglobin A1C as well as their triglycerides and LDL cholesterol. Blood sugar spikes after a meal were lessened. Healthy people without diabetes had showed improvement in their glucose tolerance tests after daily cinnamon intake. Cinnamon has also been found to inhibit vaginal yeast infections and the bacterium Helicobacter pylori infection in the stomach.
Cloves: In addition to NF-kB inhibition, cloves have a long history as pain relievers in dentistry. Oil of clove is a mild topical anesthetic, and also has anti-inflammatory and antibacterial properties in the mouth for teeth and gums. Eugenol, the scientific name for oil of clove, is used in India for stopping the growth of H. pylori in the stomach. Cloves are used in Ayurvedic medicine, Chinese medicine and western herbalism. They can increase hydrochloric acid in the stomach, and improve intestinal action,. Cloves should be use sparingly, as the taste is strong, and high doses can be toxic to the liver. Following a tried and true recipe should yield good results
Nutmeg: In addition to NF-kB inhibition, nutmeg has been used by herbalists as a brain stimulant, and for its ability to kill rotaviruses, a common cause of diarrhea. Used in very large quantities, nutmeg can cause intoxication and hallucinations. This use in dangerous, but will not occur with the amounts used in everyday cooking. Some cooks use nutmeg in savory dishes as well as sweet ones, such as bean soups, stews, and vegetable casseroles.
Before closing, I wish all readers a good holiday season, with an emphasis on seasoning, and a suggestion that you look at the book Healing Spices, by B.B. Aggarwal, a prominent cancer researcher at the University of Texas M.D.Anderson Cancer Center . One of his sayings is: Put more spice in your life, to prolong your life.
Sadja Greenwood, M.D. past issues on this blog
Sunday, November 20, 2011
Inflammation - What to do About it
We are all familiar with acute inflammation: you cut yourself with a knife and it hurts, the area around the cut gets red, warm and swollen, and the process takes a few days to heal. Bacteria entered the wound, and your body’s immune system went into gear to send more blood with white blood cells to prevent infection, which caused the swelling, redness and tenderness. (Sometimes you need antibiotics and/or a tetanus booster as well.)
Chronic inflammation is another story – and many of us have it without awareness. It has been called ‘a slow burn’ that is detected by a rise in inflammatory markers – proteins produced by the immune system. High –sensitivity C reactive protein is such a protein, and your doctor or nurse-practitioner can order this test if needed. Obesity is a major cause of inflammation, along with gum disease, untreated infections with bacteria, parasites or viruses, smoking., and other factors.
Chronic inflammation is associated with coronary heart disease, by helping to build the plaque that narrows arteries and can lead to a heart attack. When the person is overweight and has high blood pressure, high blood sugar, and high triglycerides, the risk is greater.
Chronic inflammation has also been associated with a number of cancers, including stomach, colon, lung, esophagus, cervix and liver. The evidence that regular aspirin use reduces the risk of colon cancer is believed to be related to aspirin’s anti-inflammatory effects.
Inflammation has also been linked to Alzheimer’s disease – a Harvard study of people in their 70’s and 80’s showed that people with high levels of inflammatory markers were twice as likely to be diagnosed with Alzheimer’s than those with lower levels. Inflammation has also been linked to declining muscle strength with aging.
What helps prevent inflammation? Weight loss is the big factor here – along with regular, moderate exercise that will assist in weight loss. In a recent seminar at Commonweal (The New School at Commonweal, Bolinas, California) Dr. Jeanne Wallace and the chef, Rebecca Katz, discussed the foods that can reduce inflammation. I have my additions in italics.
*Increase your intake of fruits and vegetables to 8 servings a day. Have leafy green vegetables and cruciferous vegetables regularly (cabbage, broccoli, cauliflower, kale and many more). Eat pumpkin, butternut squash, yams and carrots.
*Eat cold-water fish, grass-fed animal foods, omega-3 eggs, walnuts, hemp, chia and flaxseed meal. I advise adding fish-oil capsules as a supplement. Read the label to make sure it is molecularly distilled to avoid mercury.
*Avoid foods with sugar and refined flours. This is a hard one for many people. Learn to treat yourself with dried or fresh fruit, and satisfy your between meal hunger with nuts, raw vegetables or an apple..
*Use spices liberally, especially curry, ginger, garlic, parsley and hot peppers.
*Use olive oil for cooking and salads.
*Eat dark chocolate -in moderation because of the sugar. I advise using fair-trade unsweetened cocoa powder, in hot chocolate sweetened with xylitol or stevia. Mash a banana and add some nut butter and cocoa powder for a sugar-free treat.
*Eat berries – blueberries, cherries, raspberries. These can be found frozen when their season is over.
*Eat legumes – lentils, peas, beans, dried beans. A Spanish study showed that obese men and women told to cut calories and eat four servings a week of legumes lost weight and lowered their C Reactive Protein levels, even after adjustment for the weight loss.
Since many of us have chronic inflammation without knowing it, and since it is related to such devastating problems as heart disease, cancer, Alzheimer’s and muscle loss, it is time to start paying attention to this condition. You can find all the slides of the talk by Wallace and Katz on line at The New School Commonweal, November 3rd, 2011, The Cancer-Fighting Kitchen. I plan to write more about their seminar in future columns.
Happy holidays to all. I suggest snacking on raw vegetables and nuts and avoiding that extremely hungry feeling followed by that overstuffed feeling. Remember what the Japanese say Hara hachi bu – eat until 80% full.
Sadja Greenwood MD – back issues on this blog
Chronic inflammation is another story – and many of us have it without awareness. It has been called ‘a slow burn’ that is detected by a rise in inflammatory markers – proteins produced by the immune system. High –sensitivity C reactive protein is such a protein, and your doctor or nurse-practitioner can order this test if needed. Obesity is a major cause of inflammation, along with gum disease, untreated infections with bacteria, parasites or viruses, smoking., and other factors.
Chronic inflammation is associated with coronary heart disease, by helping to build the plaque that narrows arteries and can lead to a heart attack. When the person is overweight and has high blood pressure, high blood sugar, and high triglycerides, the risk is greater.
Chronic inflammation has also been associated with a number of cancers, including stomach, colon, lung, esophagus, cervix and liver. The evidence that regular aspirin use reduces the risk of colon cancer is believed to be related to aspirin’s anti-inflammatory effects.
Inflammation has also been linked to Alzheimer’s disease – a Harvard study of people in their 70’s and 80’s showed that people with high levels of inflammatory markers were twice as likely to be diagnosed with Alzheimer’s than those with lower levels. Inflammation has also been linked to declining muscle strength with aging.
What helps prevent inflammation? Weight loss is the big factor here – along with regular, moderate exercise that will assist in weight loss. In a recent seminar at Commonweal (The New School at Commonweal, Bolinas, California) Dr. Jeanne Wallace and the chef, Rebecca Katz, discussed the foods that can reduce inflammation. I have my additions in italics.
*Increase your intake of fruits and vegetables to 8 servings a day. Have leafy green vegetables and cruciferous vegetables regularly (cabbage, broccoli, cauliflower, kale and many more). Eat pumpkin, butternut squash, yams and carrots.
*Eat cold-water fish, grass-fed animal foods, omega-3 eggs, walnuts, hemp, chia and flaxseed meal. I advise adding fish-oil capsules as a supplement. Read the label to make sure it is molecularly distilled to avoid mercury.
*Avoid foods with sugar and refined flours. This is a hard one for many people. Learn to treat yourself with dried or fresh fruit, and satisfy your between meal hunger with nuts, raw vegetables or an apple..
*Use spices liberally, especially curry, ginger, garlic, parsley and hot peppers.
*Use olive oil for cooking and salads.
*Eat dark chocolate -in moderation because of the sugar. I advise using fair-trade unsweetened cocoa powder, in hot chocolate sweetened with xylitol or stevia. Mash a banana and add some nut butter and cocoa powder for a sugar-free treat.
*Eat berries – blueberries, cherries, raspberries. These can be found frozen when their season is over.
*Eat legumes – lentils, peas, beans, dried beans. A Spanish study showed that obese men and women told to cut calories and eat four servings a week of legumes lost weight and lowered their C Reactive Protein levels, even after adjustment for the weight loss.
Since many of us have chronic inflammation without knowing it, and since it is related to such devastating problems as heart disease, cancer, Alzheimer’s and muscle loss, it is time to start paying attention to this condition. You can find all the slides of the talk by Wallace and Katz on line at The New School Commonweal, November 3rd, 2011, The Cancer-Fighting Kitchen. I plan to write more about their seminar in future columns.
Happy holidays to all. I suggest snacking on raw vegetables and nuts and avoiding that extremely hungry feeling followed by that overstuffed feeling. Remember what the Japanese say Hara hachi bu – eat until 80% full.
Sadja Greenwood MD – back issues on this blog
Sunday, October 30, 2011
Update on Coffee, Vitamin D, and your Brain
Coffee – Mood - MRSA! A recent Harvard study showed that over a 10 year study period, women who drank 2-4 cups of coffee a day had a 15-20% lower risk of depression than women drinking one cup a day or less. The researchers suggested that consistent use of caffeine may have long term effects on the brain, binding to receptors for brain chemicals associated with mood elevation.
A new study from the Medical University of South Carolina showed that hot tea or coffee may give a 50% reduction in the likelihood of carrying MRSA (methicillin- resistant Staphylococcus aureus) inside the nose. About 1.4% of over 5000 people tested carried MRSA in their noses.. MRSA can cause serious problems when the bacteria come in contact with an open skin wound, and in people with weakened immune systems. Compounds in hot tea and coffee seem to have volatile antimicrobial compounds that reach the nose in vapor form. Cold coffee and tea do not have this effect. More research is needed here, but the news is hopeful!
Vitamin D: Take your Vitamin D supplements with food – a study from the Cleveland Clinic showed that this fat soluble vitamin is better absorbed with the largest meal of the day, which is likely to contain the most fat.. New studies show that newborns low in Vitamin D are at higher risk of lung infections, breast cancer patients low in D may have more aggressive tumors, and people with low D levels are at higher risk of developing diabetes. If possible, have a blood test for 25-hydroxyvitamin D, and aim for a level of 40ng/ml or higher. As winter is coming, sun exposure will not boost your level at our latitude. Most people can safely supplement with 1000 IU of D daily, or more if deficient. .
Alzheimer’s Disease: An epidemiologic study from UCSF looked at data involving hundreds of thousands of participants from many countries. In the US, the biggest modifiable risk factors for dementia are – in descending order - physical inactivity, depression, smoking, mid-life hypertension, midlife obesity, low education and diabetes. These risk factors are associated with up to 54% of Alzheimer’s cases in the US. Researchers said that this data suggests that simple lifestyle changes, such as increasing physical activity and quitting smoking, could have a big impact on preventing dementia. They caution that their conclusions are based on the assumption that there is a causal connection between each risk factor and Alzheimer’s, which is being investigated in various laboratories. Another study from the Neuroscience Center at the School of Medicine at Louisiana State University showed that DHA – a component of fish oil – is concentrated in the nervous system and plays a key role in vision, neuroprotection, successful aging and memory. It is anti-inflammatory and as such may help with pain, heart disease and many other ailments. DHA is believed to lower the risk of Alzheimer’s, macular degeneration in the eye, Parkinson’s disease and other brain disorders. Both DHA and EPA (a related omega-3 fatty acid) are found in coldwater fatty fish and fish oil, and both are essential for brain function. If you are not familiar with the benefits of fish oil, here’s a good website at the University of Maryland:
www.umm.edu/altmed/articles/omega-3-
That’s it for this week – in summary – coffee can be really helpful as well as enjoyable in amounts that do not interfere with sleep; take your Vitamin D with a meal containing fat, and prevent dementia with a daily walk, not smoking, and taking fish oil.
Sadja Greenwood, MD, MPH
A new study from the Medical University of South Carolina showed that hot tea or coffee may give a 50% reduction in the likelihood of carrying MRSA (methicillin- resistant Staphylococcus aureus) inside the nose. About 1.4% of over 5000 people tested carried MRSA in their noses.. MRSA can cause serious problems when the bacteria come in contact with an open skin wound, and in people with weakened immune systems. Compounds in hot tea and coffee seem to have volatile antimicrobial compounds that reach the nose in vapor form. Cold coffee and tea do not have this effect. More research is needed here, but the news is hopeful!
Vitamin D: Take your Vitamin D supplements with food – a study from the Cleveland Clinic showed that this fat soluble vitamin is better absorbed with the largest meal of the day, which is likely to contain the most fat.. New studies show that newborns low in Vitamin D are at higher risk of lung infections, breast cancer patients low in D may have more aggressive tumors, and people with low D levels are at higher risk of developing diabetes. If possible, have a blood test for 25-hydroxyvitamin D, and aim for a level of 40ng/ml or higher. As winter is coming, sun exposure will not boost your level at our latitude. Most people can safely supplement with 1000 IU of D daily, or more if deficient. .
Alzheimer’s Disease: An epidemiologic study from UCSF looked at data involving hundreds of thousands of participants from many countries. In the US, the biggest modifiable risk factors for dementia are – in descending order - physical inactivity, depression, smoking, mid-life hypertension, midlife obesity, low education and diabetes. These risk factors are associated with up to 54% of Alzheimer’s cases in the US. Researchers said that this data suggests that simple lifestyle changes, such as increasing physical activity and quitting smoking, could have a big impact on preventing dementia. They caution that their conclusions are based on the assumption that there is a causal connection between each risk factor and Alzheimer’s, which is being investigated in various laboratories. Another study from the Neuroscience Center at the School of Medicine at Louisiana State University showed that DHA – a component of fish oil – is concentrated in the nervous system and plays a key role in vision, neuroprotection, successful aging and memory. It is anti-inflammatory and as such may help with pain, heart disease and many other ailments. DHA is believed to lower the risk of Alzheimer’s, macular degeneration in the eye, Parkinson’s disease and other brain disorders. Both DHA and EPA (a related omega-3 fatty acid) are found in coldwater fatty fish and fish oil, and both are essential for brain function. If you are not familiar with the benefits of fish oil, here’s a good website at the University of Maryland:
www.umm.edu/altmed/articles/omega-3-
That’s it for this week – in summary – coffee can be really helpful as well as enjoyable in amounts that do not interfere with sleep; take your Vitamin D with a meal containing fat, and prevent dementia with a daily walk, not smoking, and taking fish oil.
Sadja Greenwood, MD, MPH
Sunday, September 25, 2011
News about Coffee
Positive news about caffeine and coffee is on the rise! Annia Galano, a Cuban chemist, recently published a paper suggesting that coffee is one of the richest sources of healthful antioxidants in the average person’s diet. It scavenges free radicals that can have damaging effects on the body. Here is a summary of recent research.
Cognitive decline: A study by French neuropsychologist Karen Ritchie found that women over age 65 who drank over three cups of coffee a day showed less cognitive decline over 4 years than those drinking one cup or less. No such relationship was found for men in this study. A study in mice at the University of South Florida found that caffeinated coffee increases a growth factor called GCSF (granulocyte colony stimulating factor) . GCSF improves memory performance in Alzheimer’s mice, acting to remove harmful beta-amyloid protein that initiates the disease. GCSF also creates new brain connections and increases the birth of new neurons. Decaf coffee and caffeine alone did not give this protection.
Heart disease: While coffee may increase blood pressure in certain people, it can also increase blood vessel elasticity. If your blood pressure is high, it is important to assess the effects of coffee with a home blood pressure cuff and a talk with your doctor. Researchers in the Netherlands found that people drinking 2-4 ups of coffee daily had a 20% lower risk of heart disease, and a slightly reduced risk of death from heart disease and all other causes.
Reduced stroke risk: A study from Sweden’s Karolinska Institute found that women who drank one or more cups of coffee a day had a 22% lower risk of stroke – both the kind from arterial blockage and from bleeding in the brain. Men were not included in this study, as the population of 35,000 women were in a mammography study.
Breast cancer risk: Another Swedish study showed that drinking coffee specifically reduces the risk of estrogen-receptor negative breast cancer. There has been speculation that the boiled coffee used by Swedes has more beneficial compounds against cancer than the filtered coffee preferred in this country, but this remains an unproven question. Boiled coffee can increase cholesterol levels.
Prostate cancer risk: A recent study from Harvard School of Public Health of 48,000 male health professionals showed that men who drink coffee (regular or decaf) had a lower risk of developing a lethal form of prostate cancer. Men consuming 6 or more cups daily had a 20% lower risk of developing any form of prostate cancer. They had a 60% lower risk of developing lethal prostate cancer. Drinking 1-3 cups daily was associated with a 30% lower risk of lethal prostate cancer. Additional studies of the mechanisms involved are underway.
Diabetes risk: Past studies have suggested that regular coffee drinking may reduce the risk of type 2 diabetes. At the University of Nagoya in Japan, lab mice commonly used to study diabetes were fed either water or coffee. Coffee consumption prevented the development of high blood sugar and improved insulin sensitivity. There were also beneficial changes in inflammation and fatty liver. Caffeine was felt to be the anti-diabetic compound. However, another recent study from Duke University found that in humans, caffeine can increase insulin resistance in people without diabetes , and produce an exaggerated blood glucose spike in diabetics after they eat carbohydrates. More research needed here.
Gout: A Harvard study of male health professionals looked at 46,000 men over age 40 with no history of gout. After controlling for risk factors for gout, they found that men who drank 4-5 cups of coffee daily had a 40% lower risk of gout, and those drinking 6 or more cups had a 59% lower risk. Decaf coffee showed a more modest lower risk. Tea drinking had no effect on gout, and factors other than caffeine were believed responsible for the benefit.
Coffee makes most users feel energetic, and for many people it is a great pleasure. However, the caffeine in coffee can be a big problem for people with irregular heart rhythms, insomniacs and children. These recent studies should help to clarify what to do with this amazing beverage. Consult your body and your medical history; use it wisely.
Sadja Greenwood, MD, MPH back issues on this blog
Cognitive decline: A study by French neuropsychologist Karen Ritchie found that women over age 65 who drank over three cups of coffee a day showed less cognitive decline over 4 years than those drinking one cup or less. No such relationship was found for men in this study. A study in mice at the University of South Florida found that caffeinated coffee increases a growth factor called GCSF (granulocyte colony stimulating factor) . GCSF improves memory performance in Alzheimer’s mice, acting to remove harmful beta-amyloid protein that initiates the disease. GCSF also creates new brain connections and increases the birth of new neurons. Decaf coffee and caffeine alone did not give this protection.
Heart disease: While coffee may increase blood pressure in certain people, it can also increase blood vessel elasticity. If your blood pressure is high, it is important to assess the effects of coffee with a home blood pressure cuff and a talk with your doctor. Researchers in the Netherlands found that people drinking 2-4 ups of coffee daily had a 20% lower risk of heart disease, and a slightly reduced risk of death from heart disease and all other causes.
Reduced stroke risk: A study from Sweden’s Karolinska Institute found that women who drank one or more cups of coffee a day had a 22% lower risk of stroke – both the kind from arterial blockage and from bleeding in the brain. Men were not included in this study, as the population of 35,000 women were in a mammography study.
Breast cancer risk: Another Swedish study showed that drinking coffee specifically reduces the risk of estrogen-receptor negative breast cancer. There has been speculation that the boiled coffee used by Swedes has more beneficial compounds against cancer than the filtered coffee preferred in this country, but this remains an unproven question. Boiled coffee can increase cholesterol levels.
Prostate cancer risk: A recent study from Harvard School of Public Health of 48,000 male health professionals showed that men who drink coffee (regular or decaf) had a lower risk of developing a lethal form of prostate cancer. Men consuming 6 or more cups daily had a 20% lower risk of developing any form of prostate cancer. They had a 60% lower risk of developing lethal prostate cancer. Drinking 1-3 cups daily was associated with a 30% lower risk of lethal prostate cancer. Additional studies of the mechanisms involved are underway.
Diabetes risk: Past studies have suggested that regular coffee drinking may reduce the risk of type 2 diabetes. At the University of Nagoya in Japan, lab mice commonly used to study diabetes were fed either water or coffee. Coffee consumption prevented the development of high blood sugar and improved insulin sensitivity. There were also beneficial changes in inflammation and fatty liver. Caffeine was felt to be the anti-diabetic compound. However, another recent study from Duke University found that in humans, caffeine can increase insulin resistance in people without diabetes , and produce an exaggerated blood glucose spike in diabetics after they eat carbohydrates. More research needed here.
Gout: A Harvard study of male health professionals looked at 46,000 men over age 40 with no history of gout. After controlling for risk factors for gout, they found that men who drank 4-5 cups of coffee daily had a 40% lower risk of gout, and those drinking 6 or more cups had a 59% lower risk. Decaf coffee showed a more modest lower risk. Tea drinking had no effect on gout, and factors other than caffeine were believed responsible for the benefit.
Coffee makes most users feel energetic, and for many people it is a great pleasure. However, the caffeine in coffee can be a big problem for people with irregular heart rhythms, insomniacs and children. These recent studies should help to clarify what to do with this amazing beverage. Consult your body and your medical history; use it wisely.
Sadja Greenwood, MD, MPH back issues on this blog
Saturday, September 17, 2011
Go to Health: News about Walnuts & Cranberries
Walnuts – Breast and Prostate Cancer:
Dr Elaine Hardman, at Marshall University School of Medicine in West Virginia, has been investigating diet and cancer for years. She noted that walnuts contain multiple ingredients that slow cancer growth, including omega-3 fatty acids, antioxidants, and phytosterols (healthy compounds in plants that are similar to cholesterol, and reduce cholesterol in humans). Hardman worked with mice that are genetically likely to develop breast cancer at high rates. She studied mice given walnuts during pregnancy through weaning, and then the pups were fed a walnut supplemented diet. These mice developed breast cancer at less than half the rate of a group on a typical lab-mouse diet. Additionally, the number of tumors and their sizes were smaller. Gene analysis showed that those on the walnut diet had different expression of genes associated with the breast cancers in mice and humans. The amount of walnuts fed to the rats would correspond to about 2 oz. daily in humans. One cup of walnut halves is about 3 1/2 ounces. Hardman also found that increases in omega-3 fatty acids did not fully account for the anti-cancer effect, and that tumor growth decreased when dietary vitamin E increased. Dietary vitamin E is found in nuts, sunflower seeds, spinach and other leafy vegetables, and many natural foods.
Dr. Paul Davis at UC Davis has studied the benefits of walnuts in mice genetically programmed to develop prostate cancer. When he compared 8 week pups given added walnuts to control pups given added soy oil, those in the walnut group had cancers 30-40% smaller. They also had reductions in several proteins that may increase cancer growth, including insulinlike growth factor-1. Davis said the amount of walnuts humans should eat to correspond to the mouse diet was about 2.4 ounces daily.
Walnuts also contribute to heart health, by decreasing LDL cholesterol, lowering the risk of clotting, and decreasing inflammation. Numerous studies have shown that they do not cause weight gain, but rather make people less hungry for other high-fat, sugary foods.
Cranberries- Blood vessel flexibility and infection prevention:
Researchers at Boston and Tufts Universities recently reported that people with heart disease (coronary artery disease) showed a decrease in the stiffness of the aorta after drinking double-strength cranberry juice. Blood vessel dilation and blood flow to the arms also improved, but in an uncontrolled pilot study. Subjects drank 16 ounces of a cranberry drink that was 54% cranberry juice daily. Authors of the study point out that the flavonoids in plant foods have multiple benefits. Flavonoids are plant pigments that that have anti-inflammatory, anti-microbial and anti-cancer activities. In the case of cranberries, the heart benefits are added to known anti-bacterial benefits. A recent study that looked at daily cranberry pills compared to antibiotics to prevent bladder infections in women. Those taking the antibiotic (Bactrim) had the fewest bladder infections, although the cranberry pills were also effective. However, women taking the antibiotic developed resistance to Bactrim and other antibiotics. Cranberries are believed to be helpful by preventing bacteria from sticking to the walls of the bladder and urethra and multiplying.
Rather than taking cranberry pills, it is probably better to drink the whole juice on a daily basis, for heart health (if you have narrowed arteries), or to prevent frequent bladder infections. Note – people on Coumadin should not drink cranberry juice without talking to their doctor – it can increase the risk of bleeding. For all other interested people, I suggest looking for an unsweetened cranberry concentrate, which you can usually find in health food stores. Mix it with water, add a little apple juice for sweetener or put it in your shake. Some people love its sour taste. Fall is coming, and whole cranberries will be in the market soon!
Sadja Greenwood, MD MPH back issues on this blog
Dr Elaine Hardman, at Marshall University School of Medicine in West Virginia, has been investigating diet and cancer for years. She noted that walnuts contain multiple ingredients that slow cancer growth, including omega-3 fatty acids, antioxidants, and phytosterols (healthy compounds in plants that are similar to cholesterol, and reduce cholesterol in humans). Hardman worked with mice that are genetically likely to develop breast cancer at high rates. She studied mice given walnuts during pregnancy through weaning, and then the pups were fed a walnut supplemented diet. These mice developed breast cancer at less than half the rate of a group on a typical lab-mouse diet. Additionally, the number of tumors and their sizes were smaller. Gene analysis showed that those on the walnut diet had different expression of genes associated with the breast cancers in mice and humans. The amount of walnuts fed to the rats would correspond to about 2 oz. daily in humans. One cup of walnut halves is about 3 1/2 ounces. Hardman also found that increases in omega-3 fatty acids did not fully account for the anti-cancer effect, and that tumor growth decreased when dietary vitamin E increased. Dietary vitamin E is found in nuts, sunflower seeds, spinach and other leafy vegetables, and many natural foods.
Dr. Paul Davis at UC Davis has studied the benefits of walnuts in mice genetically programmed to develop prostate cancer. When he compared 8 week pups given added walnuts to control pups given added soy oil, those in the walnut group had cancers 30-40% smaller. They also had reductions in several proteins that may increase cancer growth, including insulinlike growth factor-1. Davis said the amount of walnuts humans should eat to correspond to the mouse diet was about 2.4 ounces daily.
Walnuts also contribute to heart health, by decreasing LDL cholesterol, lowering the risk of clotting, and decreasing inflammation. Numerous studies have shown that they do not cause weight gain, but rather make people less hungry for other high-fat, sugary foods.
Cranberries- Blood vessel flexibility and infection prevention:
Researchers at Boston and Tufts Universities recently reported that people with heart disease (coronary artery disease) showed a decrease in the stiffness of the aorta after drinking double-strength cranberry juice. Blood vessel dilation and blood flow to the arms also improved, but in an uncontrolled pilot study. Subjects drank 16 ounces of a cranberry drink that was 54% cranberry juice daily. Authors of the study point out that the flavonoids in plant foods have multiple benefits. Flavonoids are plant pigments that that have anti-inflammatory, anti-microbial and anti-cancer activities. In the case of cranberries, the heart benefits are added to known anti-bacterial benefits. A recent study that looked at daily cranberry pills compared to antibiotics to prevent bladder infections in women. Those taking the antibiotic (Bactrim) had the fewest bladder infections, although the cranberry pills were also effective. However, women taking the antibiotic developed resistance to Bactrim and other antibiotics. Cranberries are believed to be helpful by preventing bacteria from sticking to the walls of the bladder and urethra and multiplying.
Rather than taking cranberry pills, it is probably better to drink the whole juice on a daily basis, for heart health (if you have narrowed arteries), or to prevent frequent bladder infections. Note – people on Coumadin should not drink cranberry juice without talking to their doctor – it can increase the risk of bleeding. For all other interested people, I suggest looking for an unsweetened cranberry concentrate, which you can usually find in health food stores. Mix it with water, add a little apple juice for sweetener or put it in your shake. Some people love its sour taste. Fall is coming, and whole cranberries will be in the market soon!
Sadja Greenwood, MD MPH back issues on this blog
Wednesday, August 31, 2011
Go to Health: the link between fiber, overweight and cancer
You may be confused, and skeptical, about the importance of a high fiber diet. The connection between dietary fiber and a reduced risk of colon cancer has been disputed because of conflicting studies and differing measurements of dietary fiber. However, according to the American Institute for Cancer Research (AICR – a non-profit that fosters research on diet and cancer), a diet high in whole grains, fruits, legumes and vegetables is valuable to reduce both overweight and several cancers. AICR looked at over 7,000 studies worldwide, finding evidence that whole grains in the diet do lower the risk of colorectal cancer. In a large prospective cohort study, subjects who ate the most whole grains had a 20% lower risk of colorectal cancer than those who ate the least.
As readers know – whole grains include minimally processed wheat, spelt (an ancient variety of wheat) oats, rye, corn, barley, millet, quinoa and amaranth. When buying these grains as bread, crackers or pasta, it is important to read the label, and make sure that your product does not contain a deceptive sprinkle of whole grain but is 100% what you are looking for - the whole grain.
Foods high in fiber are relatively low in energy density; they contribute to a feeling of fullness and reduce the risk of overweight. Here is another way that whole grains prevent disease. Overweight is related to an increased risk of several cancers, including colon, uterine, breast (in women post menopause), esophagus, pancreas, gall bladder, liver, and kidney.
A study from Tufts University showed that the distribution of body fat varied with whole and refined grain intake. Subjects with the highest intake of whole grains had the lowest amount of deep abdominal fat – known as visceral adipose tissue. Around our waists and in our buttocks and thighs, fat lies under our skins, which we can feel by pinching ourselves gently. This fat poses less of a problem in normal-weight people. However, visceral fat lies inside the abdominal cavity, packed in between the stomach, liver, intestines and kidneys. This visceral fat has been shown to be a risk factor for insulin resistance, type 2 diabetes, cardiovascular disease and a shorter life. Visceral fat is associated with chronic inflammation in the body, and higher insulin levels – both linked to an increased risk of cancer. It is also linked to higher total and LDL cholesterol, and lower HDL (good) cholesterol.
Obviously, fat in the diet is essential – for the absorption of vitamins A, D, E and K from foods, for essential fatty acids like omega-3s, for taste, satiety and maintenance of stored energy reserves. Healthy fat intake is good, but having excess amounts of visceral fat is dangerous.
Here’s advice from Harvard Medical School on how to reduce visceral fat.
*Regular moderate intensity physical exercise – 30 to 60 minutes a day. This would include brisk walking, biking, and gym workouts. Check with your MD or NP before beginning a program if you have not been active.
*Reduce portion size and emphasize whole grains and lean protein over white flour, rich desserts, sugary food and drinks, and alcohol.
It’s that simple – in theory at least – and such a program will work. Many people welcome the help of a program such as Weight Watchers or Overeaters Anonymous to get started and keep going.
Marion Nestle, a professor in the Department of Nutrition at New York University and the author of many books on food and food policy, has a daily blog which you may enjoy: www.foodpolitics.com. She has short, humorous and cogent posts on the latest in food science, how to eat, and how to improve our food system.
Sadja Greenwood, MD, MPH – back issues on this blog
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