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
Sunday, December 18, 2011
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
Saturday, August 13, 2011
Go to Health: Garlic
Garlic has been used by humans for over 4000 years; it originated as a wild plant in Central Asia and spread all over the world. It has been found in the tombs of Egyptian pharaohs dating back to 3200 B.C.E. Garlic is a rich source of organosulfur compounds, which are thought to be responsible for its aroma and flavor as well as its potential health benefits. Garlic has been found to inhibit bacteria, viruses and some types of fungus in the laboratory, but this has not been reliably shown in humans. Nevertheless, garlic supplements are among the best selling in the US today; I will try to explain the evidence behind its popularity as an herbal medicine. Its use in enhancing the flavor of food must be experienced: “and there was a cut of some roast…which was borne on Pegasus-wings of garlic beyond mundane speculation” C.S. Forester.
Heart Disease: Many randomized controlled trials have looked at the effect of garlic and garlic supplements on people with elevated cholesterol, LDL cholesterol and triglycerides. Some trials showed an improvement in 3 months, but no lasting effects by 6 months. However, most studies have shown that garlic supplements significantly decrease platelet clumping, which is a first step in the formation of blood clots. Because of this effect, people on blood thinners should talk to their doctors before taking garlic supplements. There is no solid evidence so far that garlic supplements reduce blood pressure or prevent the progression of plaque in the arteries, leading to heart attack or stroke. However, some studies do show benefits in these areas, and research continues.
Cancer of the stomach and colon: Studies from China, other Asian countries and Europe show that people eating raw or cooked garlic have a lower rate of cancers of the stomach, colon and rectum. However, the amount of garlic eaten, either raw or cooked, and the variable amount of vegetables also eaten made it difficult to be precise about rates of reduction, which were 30 to 50%. Aged garlic extract in high doses was also found to decrease the number of precancerous polyps in the colon. These are important benefits.
Effects of cooking: the organosulfur compounds that give garlic its beneficial effects can be inactivated by heat. The protective effects of garlic can be partially conserved by crushing or chopping garlic and letting it stand for 10 minutes before cooking. Powdered or dehydrated garlic is made from garlic cloves dried at low temperatures to prevent inactivation; the dried garlic is pulverized and made into tablets. The beneficial compounds vary greatly among commercial products – enteric coated tablets that pass the USP ‘allicin release test’ are likely to be the best. Garlic supplements are also made from fluid extracts, garlic oil and aged garlic extracts. In my opinion, the most beneficial way to use garlic for health and pleasure is to eat it raw in salad and cooked in many dishes. Follow the 10 minute rule for cooking – crush or chop garlic and let it stand for 10 minutes before cooking, to preserve its benefits.
Adverse Effects: Some people report gastrointestinal symptoms after eating garlic, some have allergic responses such as asthma, and some have skin rashes. Occasional cases of serious bleeding have been reported. However, these reactions are rare. For most of us, garlic is a strong, or subtle, delight.
There are many miracles in the world to be celebrated and, for me, garlic is the most deserving. Leo Buscaglia (the love doctor)
Sadja Greenwood, MD, MPH
Friday, July 29, 2011
Saving Health Care by taxing junk food?
IHOP Bacon ‘N Beef Cheeseburger has 1,250 calories, plus 620 for onion rings. The Cheesecake Factory Farmhouse Cheeseburger has 1,530 calories, 1900 with fries. A PB&C milkshake at Cold Stone has 2010 calories; it contains peanut butter, chocolate ice cream and milk, with 68 grams of saturated fat and 153 grams of sugar. Since the new health-care law mandates calorie count information on menus, starting in 2011, will this make a difference? Most fast-food chains now offer lower calorie choices – whether this is helping people make wiser choices is not yet clear.
As readers know, the ‘standard American diet’ (SAD) of fast food laden with sugar, fat and salt, is causing an epidemic of obesity, with resultant high rates of diabetes and its many complications. Mark Bittman, a well known food writer and New York Times columnist, analyzes the impact of taxing junk food on our health and health care costs in the July 24th edition of the NYTimes. His premise is that the food industry is interested in profits, not the public health, and that the federal government should establish a bold, national fix. Much of this column is based on Bittman’s ideas. I should add that I agree with him.
The Rudd Center for Food Policy and Obesity at Yale says that taxes become a significant force in changing buying habits for soda at about a penny an ounce. The average American consumes 44.7 gallons of sweetened sodas a year, and another 17 gallons of non-carbonated sweetened drinks. With a 20% tax in the price of sugary drinks, there would be an estimated 20% decrease in consumption, resulting in the prevention of obesity of 1,500,000 Americans (over 10 years) and 400,000 fewer cases of diabetes, saving about $30 billion dollars in health care costs. The money gained in taxes could be used to subsidize the purchase of staple foods like vegetables, whole grains, dried legumes and fruit. This is an essential part of the plan: making healthy foods available and affordable, bringing grocery stores into ‘food deserts’, teaching children and adults how to shop and cook, and supporting farmers markets and community gardens.
Soda taxes have been proposed in Philadelphia, San Francisco, and New York. France and Hungary are also proposing a tax on junk food, while Brazil is subsidizing produce for the poor in its ‘Zero Hunger ‘ program. The idea is gaining ground.
Currently, instead of taxing junk food, we are paying – with tax dollars - to support corn farmers whose corn is made into high-fructose corn syrup – used to sweeten soda! So far, efforts to change what Americans eat through education and persuasion have failed, partly due to the 4 billion spent annually on advertising by the fast-food industry. Bittman says that 86% of food ads seen by children are for foods high in sugar, fat and sodium. The percentage of obese children has tripled in the last 30 years, and of obese adults has more than doubled.
Efforts to tax certain foods will be opposed by those decrying the ’nanny -state’. However, we are faced with a health crisis with serious budgetary implications. Public health regulations have been very successful in other areas.
We now tax cigarettes over $2 per pack – a combination of state and federal excise taxes – and the US smoking rate has fallen from 40% to 20%. Although over 400,000 people still die each year from tobacco, the toll was twice as high before taxation. We have government mandates for seat belts and children’s safety car seats in most states, which are estimated to save over 15,000 lives each year. Government regulation of drinking water and food safety, driving speeds, and building codes have saved countless lives and reduced health care costs.
Here in West Marin we are tremendously lucky to have organic farmers, farmers’ markets and healthy produce. We also have great tasting water. We should all thank our farmers, eat more produce and drink fewer calories, whether it’s soda, sweetened bottled tea, or beer. OK, beer drinkers, I said less, not none! And – support a tax on sweetened soda if it comes around, as it will reduce your health care costs.
Sadja Greenwood, MD, MPH back issues on this blog
As readers know, the ‘standard American diet’ (SAD) of fast food laden with sugar, fat and salt, is causing an epidemic of obesity, with resultant high rates of diabetes and its many complications. Mark Bittman, a well known food writer and New York Times columnist, analyzes the impact of taxing junk food on our health and health care costs in the July 24th edition of the NYTimes. His premise is that the food industry is interested in profits, not the public health, and that the federal government should establish a bold, national fix. Much of this column is based on Bittman’s ideas. I should add that I agree with him.
The Rudd Center for Food Policy and Obesity at Yale says that taxes become a significant force in changing buying habits for soda at about a penny an ounce. The average American consumes 44.7 gallons of sweetened sodas a year, and another 17 gallons of non-carbonated sweetened drinks. With a 20% tax in the price of sugary drinks, there would be an estimated 20% decrease in consumption, resulting in the prevention of obesity of 1,500,000 Americans (over 10 years) and 400,000 fewer cases of diabetes, saving about $30 billion dollars in health care costs. The money gained in taxes could be used to subsidize the purchase of staple foods like vegetables, whole grains, dried legumes and fruit. This is an essential part of the plan: making healthy foods available and affordable, bringing grocery stores into ‘food deserts’, teaching children and adults how to shop and cook, and supporting farmers markets and community gardens.
Soda taxes have been proposed in Philadelphia, San Francisco, and New York. France and Hungary are also proposing a tax on junk food, while Brazil is subsidizing produce for the poor in its ‘Zero Hunger ‘ program. The idea is gaining ground.
Currently, instead of taxing junk food, we are paying – with tax dollars - to support corn farmers whose corn is made into high-fructose corn syrup – used to sweeten soda! So far, efforts to change what Americans eat through education and persuasion have failed, partly due to the 4 billion spent annually on advertising by the fast-food industry. Bittman says that 86% of food ads seen by children are for foods high in sugar, fat and sodium. The percentage of obese children has tripled in the last 30 years, and of obese adults has more than doubled.
Efforts to tax certain foods will be opposed by those decrying the ’nanny -state’. However, we are faced with a health crisis with serious budgetary implications. Public health regulations have been very successful in other areas.
We now tax cigarettes over $2 per pack – a combination of state and federal excise taxes – and the US smoking rate has fallen from 40% to 20%. Although over 400,000 people still die each year from tobacco, the toll was twice as high before taxation. We have government mandates for seat belts and children’s safety car seats in most states, which are estimated to save over 15,000 lives each year. Government regulation of drinking water and food safety, driving speeds, and building codes have saved countless lives and reduced health care costs.
Here in West Marin we are tremendously lucky to have organic farmers, farmers’ markets and healthy produce. We also have great tasting water. We should all thank our farmers, eat more produce and drink fewer calories, whether it’s soda, sweetened bottled tea, or beer. OK, beer drinkers, I said less, not none! And – support a tax on sweetened soda if it comes around, as it will reduce your health care costs.
Sadja Greenwood, MD, MPH back issues on this blog
Saturday, July 2, 2011
Turmeric - an ancient spice with exciting modern research
Turmeric has been gathered and cultivated in India for over 2500 years, used as an orange dye, a medicinal plant and a spice in curry. Today there is renewed interest in turmeric and its main ingredient curcumin for their potential activity against cancer, Alzheimer’s disease, arthritis and many other health problems.
At the University of Texas MD Anderson Cancer Center, Dr. Bharat Aggarwal is studying curcumin. Aggarwal, a biochemist and molecular biologist, considers turmeric to offer great promise for health. He says that the combined rate of the four most common cancers in the United States—lung, prostate, breast, and colon—is much lower in India, where turmeric (in curry) is a staple in the diet. Aggarwal is studying the ability of curcumin to shut down nuclear factor kappa B (NF-kB), which is involved in the regulation of inflammation and many other processes. By blocking the activity of this ‘master switch’, curcumin appears to interfere with the cancer process at an early point, impeding multiple routes of growth: reducing the inflammatory response, inhibiting the proliferation of tumor cells, inducing their self-destruction, and discouraging the growth of blood vessels feeding tumors. These effects can shrink tumors and inhibit metastasis. Also, shutting down NF-kB can enable chemotherapy drugs to destroy cancer cells more effectively. Research on curcumin and various cancer types is still preliminary, and laboratory based; there have been few human trials. It would be unwise to stop cancer chemotherapy to take curcumin, however some oncologists are interested in curcumin as a supplement. People under treatment for cancer should confer with their oncologist, as curcumin may alter the efficacy of chemotherapy drugs. A detailed discussion of curcumin used in cancer can be found at Dr. Aggarwal’s website www.curcuminresearch.org.
Alzheimer’s Disease: Based on the finding that there is 4 times less Alzheimer’s disease in India than in the US (turmeric is used as a daily spice in Indian curries), researchers at UCLA are studying the ability of synthetic curcumin and Vitamin D to clear the amyloid plaques found in the brains of people with Alzheimer’s. Laboratory experiments have shown that blood cells called macrophages are able to destroy amyloid plaque when incubated with Vitamin D and a form of synthetic curcumin. Studies using Vitamin D and curcumin in human patients are underway at UCLA, USC and various universities in India. At present, there is no recommended dose of curcumin for treatment or prevention.
Since curcumin is anti-inflammatory, it is being tried in the treatment of rheumatoid arthritis, with trials at UCLA. Osteoarthritis may also be helped, according to a trial at Western Ontario and McMaster Universities, where researchers used a mixture of curcumin and soy phospholipids, called Meriva. At the University of Arizona, there is a study on curcumin’s ability to prevent bone loss in mid-life women.
Inflammatory Bowel Disease: Both Crohn’s Disease and ulcerative colitis can result in abdominal pain, diarrhea, weight loss and fatigue, and often strike children or young adults. At the U. of Arizona there are studies showing that daily curcumin pills were able to decrease intestinal damage and cut the number of relapses by 50%. The researchers stressed that curcumin should not replace standard therapies.
Cautions: Curcumin is safe, but should not be used in pregnancy or in people with gall bladder disease because it stimulates bile secretion and gallbladder contractions. Most people, however, can try curcumin supplements, which are better absorbed if combined with pepperine (black pepper). If you look at the recent book by Dr. Aggarwal, Healing Spices, you will find more information on turmeric as well as ways to make your own curries.
Sadja Greenwood MD, MPH –back issues on this blog
At the University of Texas MD Anderson Cancer Center, Dr. Bharat Aggarwal is studying curcumin. Aggarwal, a biochemist and molecular biologist, considers turmeric to offer great promise for health. He says that the combined rate of the four most common cancers in the United States—lung, prostate, breast, and colon—is much lower in India, where turmeric (in curry) is a staple in the diet. Aggarwal is studying the ability of curcumin to shut down nuclear factor kappa B (NF-kB), which is involved in the regulation of inflammation and many other processes. By blocking the activity of this ‘master switch’, curcumin appears to interfere with the cancer process at an early point, impeding multiple routes of growth: reducing the inflammatory response, inhibiting the proliferation of tumor cells, inducing their self-destruction, and discouraging the growth of blood vessels feeding tumors. These effects can shrink tumors and inhibit metastasis. Also, shutting down NF-kB can enable chemotherapy drugs to destroy cancer cells more effectively. Research on curcumin and various cancer types is still preliminary, and laboratory based; there have been few human trials. It would be unwise to stop cancer chemotherapy to take curcumin, however some oncologists are interested in curcumin as a supplement. People under treatment for cancer should confer with their oncologist, as curcumin may alter the efficacy of chemotherapy drugs. A detailed discussion of curcumin used in cancer can be found at Dr. Aggarwal’s website www.curcuminresearch.org.
Alzheimer’s Disease: Based on the finding that there is 4 times less Alzheimer’s disease in India than in the US (turmeric is used as a daily spice in Indian curries), researchers at UCLA are studying the ability of synthetic curcumin and Vitamin D to clear the amyloid plaques found in the brains of people with Alzheimer’s. Laboratory experiments have shown that blood cells called macrophages are able to destroy amyloid plaque when incubated with Vitamin D and a form of synthetic curcumin. Studies using Vitamin D and curcumin in human patients are underway at UCLA, USC and various universities in India. At present, there is no recommended dose of curcumin for treatment or prevention.
Since curcumin is anti-inflammatory, it is being tried in the treatment of rheumatoid arthritis, with trials at UCLA. Osteoarthritis may also be helped, according to a trial at Western Ontario and McMaster Universities, where researchers used a mixture of curcumin and soy phospholipids, called Meriva. At the University of Arizona, there is a study on curcumin’s ability to prevent bone loss in mid-life women.
Inflammatory Bowel Disease: Both Crohn’s Disease and ulcerative colitis can result in abdominal pain, diarrhea, weight loss and fatigue, and often strike children or young adults. At the U. of Arizona there are studies showing that daily curcumin pills were able to decrease intestinal damage and cut the number of relapses by 50%. The researchers stressed that curcumin should not replace standard therapies.
Cautions: Curcumin is safe, but should not be used in pregnancy or in people with gall bladder disease because it stimulates bile secretion and gallbladder contractions. Most people, however, can try curcumin supplements, which are better absorbed if combined with pepperine (black pepper). If you look at the recent book by Dr. Aggarwal, Healing Spices, you will find more information on turmeric as well as ways to make your own curries.
Sadja Greenwood MD, MPH –back issues on this blog
Sunday, June 5, 2011
HarvestPlus and the world food crisis
Rising temperatures, droughts and floods are causing agronomists and country leaders great concern. Food staples, such as wheat, corn, rice, and soybeans may not be reliably harvested in the amounts needed for a growing world population. Climate change is considered a significant reason for the problems with crops.
Micronutrients: Beyond rising prices for staple grains, poor people in developing countries are affected by a lack of essential micronutrients in the diet. The World Health Organization has identified iron, zinc and vitamin A as the most limiting elements. Lack of these in a diet of rice or cassava can lead to blindness, stunting and susceptibility to infectious disease. More than 2 billion people in developing countries may have ’hidden hunger’ for essential micronutrients, as they subsist on staple foods (maize, wheat and rice) but have little access to fruits, vegetables, and protein foods. Lack of vitamin A causes about half a million children to go blind every year. Zinc deficiency impairs brain and motor functions; shortage of iron causes anemia and weakness, and affects half the women of childbearing age in some poor countries. A supplement program to provide these nutrients is not affordable or feasible. Policymakers are now asking whether farming could do more to improve nutrition.
HarvestPlus, funded by the Bill and Melinda Gates Foundation and other donors, is working to reduce hidden hunger and provide micronutrients to people directly through the familiar, staple foods they eat. At this point they are using mainly conventional breeding techniques, rather than genetic engineering, to select plants high in iron, zinc and the carotenes that become vitamin A in the body. Their work on developing ’biofortified’ crops is done in collaboration with more than 200 agricultural and nutrition scientists around the world. Biofortification programs are active in China, India, Bangladesh, Latin America and Africa. They are working on cowpeas (a drought tolerant, warm-weather legume, well adapted to drier regions of the tropics), other beans, rice, corn, pearl millet, wheat, sweet potatoes, and cassava. Once biofortified crops are developed, they can be distributed and grown by farmers, year after year, by seed saving.
The traditional sweet potatoes used in Africa and Latin America are light in color and lacking in the needed carotenes that will become vitamin A in the body. Biofortified sweet potatoes, orange in color, have been bred and used in Uganda and Mozambique. Getting people to accept a different looking food item takes planning and education, and is becoming successful. Pearl millet high in zinc and iron will be introduced in India in 2012. Wheat high in zinc will be introduced in India and Pakistan in 2013. Beans high in iron will be tried in Ruanda, cassava high in provitamin A in Nigeria and maize high in provitamin A in Zambia.
World Population: There were 3 billion of us in 1960, and close to 7 billion at present. Food production rose during those years, so that people in developed countries had plenty to eat. In poor countries there could have been adequate calories if distribution had been improved. In many cases, however, crops for export to rich countries used land at the expense of food for the local poor.
In recent years the impact of climate change has raised fears of increasing food scarcity. Crops that can grow despite rising temperatures, drought, and flooding are needed. Arable land is potentially in short supply due to development. We are facing difficult times on this earth, and many are wondering what to do about the challenges. Here are some suggestions:
*Get involved in food politics in the US. See Marion Nestle’s blog, Food Politics, and Healthy Food Action, which will work to improve the 2012 farm bill.
*Support your local food bank.
*Support family planning nationally and internationally, by contributing to Planned Parenthood, the International Planned Parenthood Federation, or other family planning organizations
*Support HarvestPlus. The Gates Foundation can’t do it all!
Sadja Greenwood, MD, MPH back issues on this blog
Micronutrients: Beyond rising prices for staple grains, poor people in developing countries are affected by a lack of essential micronutrients in the diet. The World Health Organization has identified iron, zinc and vitamin A as the most limiting elements. Lack of these in a diet of rice or cassava can lead to blindness, stunting and susceptibility to infectious disease. More than 2 billion people in developing countries may have ’hidden hunger’ for essential micronutrients, as they subsist on staple foods (maize, wheat and rice) but have little access to fruits, vegetables, and protein foods. Lack of vitamin A causes about half a million children to go blind every year. Zinc deficiency impairs brain and motor functions; shortage of iron causes anemia and weakness, and affects half the women of childbearing age in some poor countries. A supplement program to provide these nutrients is not affordable or feasible. Policymakers are now asking whether farming could do more to improve nutrition.
HarvestPlus, funded by the Bill and Melinda Gates Foundation and other donors, is working to reduce hidden hunger and provide micronutrients to people directly through the familiar, staple foods they eat. At this point they are using mainly conventional breeding techniques, rather than genetic engineering, to select plants high in iron, zinc and the carotenes that become vitamin A in the body. Their work on developing ’biofortified’ crops is done in collaboration with more than 200 agricultural and nutrition scientists around the world. Biofortification programs are active in China, India, Bangladesh, Latin America and Africa. They are working on cowpeas (a drought tolerant, warm-weather legume, well adapted to drier regions of the tropics), other beans, rice, corn, pearl millet, wheat, sweet potatoes, and cassava. Once biofortified crops are developed, they can be distributed and grown by farmers, year after year, by seed saving.
The traditional sweet potatoes used in Africa and Latin America are light in color and lacking in the needed carotenes that will become vitamin A in the body. Biofortified sweet potatoes, orange in color, have been bred and used in Uganda and Mozambique. Getting people to accept a different looking food item takes planning and education, and is becoming successful. Pearl millet high in zinc and iron will be introduced in India in 2012. Wheat high in zinc will be introduced in India and Pakistan in 2013. Beans high in iron will be tried in Ruanda, cassava high in provitamin A in Nigeria and maize high in provitamin A in Zambia.
World Population: There were 3 billion of us in 1960, and close to 7 billion at present. Food production rose during those years, so that people in developed countries had plenty to eat. In poor countries there could have been adequate calories if distribution had been improved. In many cases, however, crops for export to rich countries used land at the expense of food for the local poor.
In recent years the impact of climate change has raised fears of increasing food scarcity. Crops that can grow despite rising temperatures, drought, and flooding are needed. Arable land is potentially in short supply due to development. We are facing difficult times on this earth, and many are wondering what to do about the challenges. Here are some suggestions:
*Get involved in food politics in the US. See Marion Nestle’s blog, Food Politics, and Healthy Food Action, which will work to improve the 2012 farm bill.
*Support your local food bank.
*Support family planning nationally and internationally, by contributing to Planned Parenthood, the International Planned Parenthood Federation, or other family planning organizations
*Support HarvestPlus. The Gates Foundation can’t do it all!
Sadja Greenwood, MD, MPH back issues on this blog
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