Exercising for Energy

Keep on Movin': Exercise After 50

According to the American College of Sports Medicine, by the year 2030 more than 70 million Americans will be 65 years of age or older, and those 85 years of age and older will be the fastest-growing age group. Unfortunately, as more and more Americans live longer, less and less participate in the one activity that can help keep them healthy, active and productive – regular exercise.

While regular physical activity is important for people of all ages, it has been shown that the benefits of regular exercise are the most important to the people who tend to exercise the least, people over 50, and even more so, people over 60. In fact, it's estimated that more than 90% of retirees in the United States get virtually no meaningful exercise, and that more than 50% are totally sedentary.

There are several benefits of exercise, including:

• Increased stamina and energy
• Strong bones (and lower risk of osteoporosis)
• Improved muscle tone and strength
• Increased heart and lung efficiency
• Flexible joints, tendons and ligaments, which improve agility
• Improved digestive system
• Better balance (thus helping to prevent injuries, such as falls)
• Lower blood pressure
• Improved self-esteem
• Less tension and stress
• Improved memory and alertness

In addition, regular exercise may prevent the onset of certain diseases and inhibit the effects of many chronic diseases of aging, including high blood pressure, diabetes, arthritis, and osteoporosis.

Given these compelling reasons to exercise regularly, why don't more people over 50 do it? The excuses range from feeling too old, to having a specific medical condition, to not having enough time, to feeling out of place.

But the truth is that almost anyone of any age can participate in some type of physical activity, even including people with certain medical conditions.

Fortunately, beneficial results can be attained from as little as 30 minutes of exercise three to four times per week or 15-20 minutes of light physical activity (like housecleaning, gardening, slow walking) each day.

Also encouraging for the 50+ crowd is that many gyms, health clubs, swim clubs, walking clubs, YMCAs and senior centers are offering more exercise programs geared toward their age group.

Get a Checkup First
"Before starting any exercise program, anyone, regardless of age, should have a thorough physical and get the go-ahead from his physician," says Dr. Jacques Carter, MD, MPH, of Boston's Beth Israel/Deaconess Medical Center. He also notes that if you have a specific medical condition or conditions, your physician will want to make recommendations about what exercise program will be most suitable for you, set any necessary limitations on that program, and monitor your progress.

Do a Variety of Activities
Once you get the medical go-ahead, trainers and exercise physiologists suggest that you follow a three-pronged exercise program, including the following:

Aerobic Exercise
Probably the most important part of a regular exercise program, aerobic exercise is anything that causes an increase in the overall activity of your cardiovascular system (heart and lungs) for a sustained period. Over time, aerobic activity conditions your body in general, and your heart and lungs in particular, to be able to perform a greater amount of work with less effort.

Although even minimal increases in aerobic activity can be beneficial, your goal should be at least 20 (and preferably 30 or more) minutes of sustained aerobic activity three to five times per week.

Factor in the following two elements: First, find an aerobic activity you enjoy, because if you don't like it, you won't stick with it. Second, try and find an aerobic activity that is low impact (that is, it won't take a toll on your joints), such as brisk walking, biking, swimming, and low-impact aerobics classes.

Strengthening Exercises
In addition to toning your body and making all movement less strenuous and energy consuming, muscle strengthening and conditioning will help support your joints, thus preventing arthritic problems and reducing the chance of injuries caused by falls.

Muscle strengthening can be accomplished by using either weight machines or free weights. You don't need to use much weight to see results, because studies show that excellent health benefits can be achieved (even for people in their 70s and 80s) through regular regimens of even very light weight-lifting (3-10 pounds).

Muscle strengthening also has one "hidden" beneficial effect:

While aerobic exercise burns calories while you exercise, weight training causes the body to burn calories 24 hours a day, even when you're at rest, because the body expends more energy to maintain muscle mass than to maintain fat mass, as much as 40 calories more per day per pound of muscle. And, while 40 calories per day may not seem like much, it does make a difference. Suppose you do serious weight lifting and add five pounds of muscle to your body. At that point, your body would automatically burn up to an additional 200 calories per day. Over a year, this is the equivalent of 72,800 calories, which equals a weight loss of 20 pounds per year!

Flexibility (Stretching) Exercises

Stretching exercises serve a number of purposes, including maintaining full motion in your joints, keeping muscles from shortening and tightening, preventing or lessening the effects of arthritis, and preventing injuries by increasing agility and mobility.

A physical trainer or exercise physiologist can help you design a good 10- to 15-minute stretching/flexibility regimen that you can do every day, as well as before and after your aerobic and/or strengthening exercises.

Other Tips
Experts recommend other tips to improve your exercise experience:

• Always wear loose, comfortable fitting clothing, and comfortable athletic shoes, when exercising. In cold weather, wear layers of clothing, and protect all parts of your body. In hot and humid weather, wear clothes that breathe (cotton is best) and drink plenty of liquids before and during exercise.
• Warm up before you exercise (stretching exercises are excellent for this).
• Allow your body to cool down (for 5-10 minutes) after aerobic exercise by either walking (or, if in the pool, swimming) very slowly, followed by 5-10 minutes of stretching exercises.
• Don't exercise in extremely cold, hot or humid weather.
• Don't exercise with a full stomach (wait at least 90-120 minutes after eating before exercising).
• Don't exercise if you have an illness or injury.

Finally, if you experience any of the following symptoms during exercise, stop immediately and rest for 10-15 minutes, and if the symptoms don't subside, contact a doctor:

• Severe shortness of breath
• Coughing, wheezing or difficulty breathing
• Pain, pressure, discomfort or tightness in the chest, especially if it is extending into the neck, jaw, or left arm
• Dizziness, light-headedness or fainting
• Extreme perspiration
• Severe pain, cramps or muscle aches
• Nausea
• Extreme, prolonged exhaustion or fatigue after exercising

---

RESOURCES:

AARP
http://www.aarp.org/health/fitness

The American College of Sports Medicine
www.acsm.org

CANADIAN RESOURCES:

Canadian Society of Exercise Physiology
www.csep.ca

Healthy Canadians
http://www.healthycanadians.gc.ca

REFERENCES:

Fitness facts for older Americans. AgeNET, US Administration on Aging, Department of Health and Human Services website. Available at: http://www.agenet.com/fit_facts_elder_action.html.

Frankel JE, Bean JF, Frontera WR. Exercise in the elderly: research and clinical practice. Clin Geriatr Med. 01-MAY-2006; 22(2): 239-56; vii.

---

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Supplements and Health care costs

Selected supplements could save $24 billion in health care costs

At a Glance A study commissioned by the Dietary Supplement Education Alliance (DSEA) shows that over the next five years, appropriate use of select dietary supplements would improve the health of key populations and save the nation more than $24 billion in health care costs. Read more about this study below.

A new updated research study conducted by the Lewin Group examined four supplement/disease combinations and their estimates of cost effects were updated. The four supplements selected due to the thoroughness of the available scientific literature were:

• Calcium with Vitamin D
• Folic Acid
• Omega-3 Fatty Acids
• Lutein with Zeaxanthin

Key study findings include:

Calcium with vitamin D: Appropriate use of calcium with vitamin D for the mature population shows potential reductions of approximately 776,000 hospitalizations for hip fractures over five years. The five-year estimated net cost associated with avoidable hospitalization for hip fracture is approximately $16.1 billion.

Folic Acid: If just 25% of American women who are of childbearing age and not taking folic acid, began taking 400 mcg. of folic acid daily, neural tube defects could be prevented in as many as 600 babies. This could result in savings of nearly 350,000,000 the first year. Over five years $1.4 billion could potentially be saved with daily folic acid supplementation. Omega-3 Fatty acids: Due to its actions in reducing the occurrence of coronary heart disease (CHD), daily intake of approximately 1,800 mg of omega-3 could save $3.2 billion through avoidance of about 375,000 hospitalizations in the 65 and over age group.

Lutein with zeaxanthin: Loss of central vision caused by age-related macular degeneration results in numerous elderly becoming dependent on the community or a nursing facility. The researchers used over 15 years of research on lutein and zeaxanthin to estimate a potential net savings of $3.6 billion dollars over the next five years. Approximately 190,927 individuals could avoid the transition to dependence during this time through daily intake of 6-10 mg of lutein and zeaxanthin

DaVanzo JE, Dobson A, et al. (2007) Effect of Selected Dietary Supplements on Health Care Reduction – Study Update. Falls Church, VA: The Lewin Group

Why You Should Eat More Fruits & Vegetables

Eating a Diet Rich in Fruits and Vegetables

Here's Why:
Produce has certainly earned its healthful reputation. It's rich in vitamins, minerals, antioxidants, phytochemicals and fiber, while being low in calories and fat. All of these factors contribute to many health benefits, such as:

• Lower blood cholesterol levels
• Decreased risk of atherosclerosis and heart disease
• Decreased risk of certain types of cancer
• Lower blood pressure
• Lower risk of overweight and obesity.

Here's How:
A total of five fruits and vegetables each day may sound like a lot, but a serving is probably smaller than you think.

One serving of fruit equals:

• 1 medium piece of fruit, such as an apple, banana, orange, pear or peach
• 1/2 grapefruit
• 1/2 cup chopped, cooked, or canned fruit, including berries and grapes
• 1/4 cup dried fruit
• 3/4 cup 100% fruit juice

One serving of vegetable equals:

• 1 cup raw, leafy vegetables, such as spinach, romaine lettuce and broccoli
• 1/2 cup of other vegetables, cooked or chopped raw
• 3/4 cup 100% vegetable juice

Within your five daily servings, try for one rich in Vitamin A or beta-carotene and one rich in Vitamin C.

Produce rich in Vitamin A and beta-carotene (which is converted to Vitamin A in the body) include:

• Pumpkin
• Sweet potatoes
• Carrots
• Mangoes
• Spinach
• Cantaloupe
• Kale
• Apricots
• Tomato juice
• Nectarines
• Papayas
• Peaches.

Produce rich in Vitamin C include:

• Bell pepper
• Papayas
• Oranges and orange juice
• Broccoli
• Strawberries
• Grapefruit
• Cantaloupe
• Tomatoes and tomato juice
• Potatoes
• Cabbage
• Spinach
• Collard greens.

To reach five a day, eat some of the following foods at each meal,

For breakfast:

• Fresh or dried fruit mixed with cereal or oatmeal
• Bagel or English muffin topped with onion and tomato or cucumber and cream cheese
• Glass of tomato juice with a spear of celery.

For lunch and snacks:

• Bake a sweet potato (microwave on high for 5-8 minutes) and top with black beans
• Stir fresh fruit into yogurt
• Pop open a can of mandarin oranges
• Dip carrot, celery, red pepper, and zucchini sticks into hummus, yogurt, or low-fat dip.

For dinner:

• Roast vegetables, onion, squash, peppers and eggplant and spread on a pizza crust with tomato sauce and cheese
• Top baked potatoes with steamed broccoli, beans and salsa
• Add dried fruit to rice and stuffing
• Grate carrots and zucchini into pasta sauce.

For dessert:

• Top frozen yogurt with sautéed apples, fresh peaches or canned pineapple
• Choose a fruity dessert, such as a cobbler, over a heavier treat, such as cheesecake.

---

RESOURCES:

American Dietetic Association
http://www.eatright.org

CANADIAN RESOURCES:

Canadian Council on Food and Nutrition
www.ccfn.ca

Dietitians of Canada
http://www.dietitians.ca/

REFERENCES:

American Heart Association website. Available at: http://www.americanheart.org .

US Department of Agriculture website. Available at: http://www.usda.gov/wps/portal/usdahome .

Jiang R, Jacobs DR Jr, Mayer-Davis E, et al. Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Am J Epidemiol. Feb 1, 2006;163(3):222-31.

Kuriyama S, Shimazu T, Ohmori K, et al. Green tea consumption and mortality due to cardiovascular disease, cancer, and all causes in Japan: the Ohsaki study. JAMA . Sep 13, 2006;296(10):1255-65.

Vlachopoulos C, Aznaouridis K, Alexopoulos N, Economou E, Andreadou I, Stefanadis C. Effect of dark chocolate on arterial function in healthy individuals. Am J Hypertens . Jun 2005;18(6):785-91.

---

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Copyright © 2009 EBSCO Publishing All rights reserved.

Your New Year's Resolutions for Weight Loss

This is the perfect time of year for an encouraging article on keeping your weight loss goals. Why? Because nearly half of all people in North America make New Year’s resolutions – and the most common resolution is to lose weight.

Within a few weeks the number of people sticking to their resolve declines dramatically. Given the importance of improving our behavior, an encouraging word from an ally may be just the thing we all need to keep our resolve!

Mechanics of weight loss
Let’s review the best advice for weight loss that we have gathered from expert sources over the last several years.

How

• Reduce your caloric intake to match your basal metabolic rate (BMR). BMR represents the number of calories your body needs at rest; in other words, your body burns these calories through basic functions. So, BMR represents the ideal number of calories you should eat in a day.
  

• Increase your activity to burn one to two pounds of fat per week.

When

• Never eat within two hours of bedtime.
• Morning exercise is a bit better than evening exercise.
• Never consume more than 400 calories in an hour.

What

• Eat according to an organized plan. Here at Balanced Vitality we can provide customized dieting tools.
• Do both aerobic and resistance exercises most days of the week.

Why

• Your sense of purpose will help drive your success.

Speed bumps
Somewhere along the way you are going to experience discouragement, disappointment or despondency. It may be when:

• You hit a weight loss plateau.
• You see others doing what you used to do and the old habits pull at your heart.
• Your inner voices – I call them my “council of critics” – start to tell you lies about failure and success.

What do you do when you hit a speed bump?

The answer to this question does not lie in the “how, when, what” of weight loss. The answer lies in the “why.” Your personal “why” gives you energy. It inspires you, motivates you, and drives you to complete your goal.

Remember to let your desire fuel your action; let your actions harmonize with your sense of purpose. Simply be resolved to live a life of purpose and you will have the energy to get beyond the speed bumps.

Common setbacks
Unsupportive family: Losing weight with an uncooperative family is very difficult. In fact, diet failure is far more common among people with kids at home than among empty-nesters. A great solution is to turn those sources of distraction into cheerleaders. Recruit your family into your support group. Ask them for help and you may be surprised how helpful a supportive family can be.

Parties and gatherings: Parties and family gatherings are another trigger for setbacks. Food and a festive environment are catalysts for overeating and skipping exercise. Careful planning in advance can really help with food selection and an exercise schedule. And if you do overindulge, remember the “calories in, calories out” rule and increase your exercise for a week or two to burn off the extra calories.

Emotional speed bumps: Depression, discouragement and despondency are also common triggers for diet failure. We need to give and receive love for excellent health. Love moves us to commit ourselves to a life of purpose. Purpose is the reason for action. Therefore, love can help us avoid fear, shame and doubt.

Conclusion
When we commit ourselves to such noble pursuits, do they not deserve our very best attention? We need to define our purpose as the foundation for success. Purpose is an important motivation to help us reshape our thinking. Purpose is the antidote to self-sabotage.

You will soon see that each of these gems reflect the light you need to see beliefs that no longer serve your best interests. You can confront self-sabotage and slay the dragons that keep you from reaching your goals.

Take Control of Your Health

• Plan a balance of calories and activity for lifetime weight control
• Eat the optimal amount of fruits and vegetables daily
  • Men: 9 servings
  • Women: 7 servings
  • Children: 5 servings
• Plan 30 minutes of aerobic activity most days of the week
• Do resistance training 2-5 times per week

• Cortisol and Stress Management: Designs for Health Endotrim Weight Loss Capsules help to limit cortisol production in your body – cortisol is the stress-induced hormone that can lead to abdominal fat.
• Appetite Control: Designs for Health Crave Arrest and Coccomune bars helps reduce the natural hunger signals in your body, minimizing cravings.
• Blood Sugar Control: Paleomeal Shakes help your body use the nutrients you eat as energy, rather than storing them as fat.

Friday Fun Facts

It's Friday again and here's my weekly health tips for everyone.

Fact #1:

Take two Detox Antiox and call me in the morning. Yes, it can be that simple to help reduce your oxidative stress.

Circulating endothelial progenitor or EPCs are cells that circulate in the blood repairing and replacing the cells that line blood vessels. Think of them as highway repairmen continuously scouring your body and doing maintenance work on your cells and blood. They have been extensively studied as biomarkers to assess the risk of cardiovascular disease.

A comprehensive understanding of how oxidative stress, the biochemical modification of cells, impairs EPC function may lead to antioxidant therapy to prevent disease. "The study of EPCs is exciting because as the work evolves it should enable us to develop clinical strategies to decrease the risk of heart attack or stroke by reversing oxidative stress at the cellular level," said study author Laura Haneline, M.D., associate professor of pediatrics at the IU School of Medicine. "These strategies will need to be applied early in the disease when preventing oxidative damage is a possibility because once the damage has occurred it may not be reversible."

Here at Balanced Vitality we provide you with several comprehensive antioxidant products including Designs for Health's Detox Antiox.

Source: Oxidative stress impairs endothelial progenitor cell function.

Fact #2:

Boy! Vitamin D is becoming so popular it’s like the prom queen of vitamins.

This particular vitamin has been in the news lately and rightly so. Over 75 per cent of young type-1 diabetics may require vitamin D supplements, after a US study reported ‘surprisingly’ high levels of insufficiency. "We need to make sure all youths in general are getting enough vitamin D in their diets," said Britta Svoren, MD, lead author of the study. "And, we need to pay particular attention to those with diabetes as they appear to be at an even higher risk of vitamin D deficiency.”

The researchers were interested in looking at vitamin D levels because of the vitamin's presumed role in immune modulation and because it is thought to possibly play a role in the occurrence of type-1 diabetes. An earlier meta-analysis in the Archives of Disease in Childhood reported a potential protective role from vitamin D on the occurrence of type-1 diabetes.

One thing I would like to emphasize is that do not just depend on taking a single type of vitamin in the body and expect it to work miracles. Balance is the key here and first and foremost you want to make sure your foundation is sound. This means you have to be taking a high quality, complete, and comprehensive multivitamin that has the right balance. Here at Balanced Vitality we can provide you with several choices of pharmaceutical quality multivitamin/mineral formulas.

Source: Significant Vitamin D Deficiency in Youth with Type 1 Diabetes Mellitus.

Fact #3:

…and in other diabetes news…
Researchers have discovered high doses of thiamine or vitamin B1 can dramatically decrease the excretion of albumin and reverse early stage kidney disease in type 2 diabetes patients. The team showed that 300 mg of thiamine taken orally each day for three months reduced the rate of albumin excretion in type 2 diabetes patients. The albumin excretion rate was decreased by 41% from the value at the start of the study. The results also showed 35% of patients with microalbuminuria saw a return to normal urinary albumin excretion after being treated with thiamine.

In an earlier study the research team showed that thiamine deficiency could be implicated in a range of vascular problems for diabetes patients.

As always make sure that you are taking a complete and balanced multivitamin and multimineral formula. Optimal health and wellbeing is only achieved when your body gets the right nutrients in the right balance.

Source: High-dose thiamine therapy for patients with type 2 diabetes and microalbuminuria: a randomised, double-blind placebo-controlled pilot study.

Fact #4:

Good news for those suffering with autism.
It appears that those with autism are characteristically depleted in glutathione and have difficulty with certain metabolic pathways including methylation. In a recent study, autistic children who were treated with a combination of methylcobalamin, the activated form of vitamin B12 and folinic acid, a form of folate, demonstrated a significant improvement in levels of plasma transmethylation metabolites and glutathione redox status.

At Balanced Vitality we provide DFH’s Homocysteine Supreme which contains both methylcobalamin and folinic acid. Click here to learn more about our all natural source of folate.

Source: Efficacy of methylcobalamin and folinic acid treatment on glutathione redox status in children with autism.

Fact #5:

There are ways to promote breast health other than drinking that whole bottle of Chateau Lafite. It just may not be as much fun.

Scientists have identified some of the elusive downstream molecules that play a critical role in the development and progression of familial breast cancer and also identified a compound found in grapes and red wine as an excellent candidate for treatment of some forms of breast cancer.

About 8% of breast cancer cases are caused by mutations in tumor suppressor genes, such as breast cancer associated gene-1 (BRCA1). BRCA1 is the most frequently mutated tumor suppressor gene found in inherited breast cancers and BRCA1 mutation carriers have a 50-80% risk of developing breast cancer by age 70. Researchers were interested in investigating the relationship among BRCA1, SIRT1 and Survivin. SIRT1 is a protein and histone deacetylase involved in numerous critical cell processes including metabolism, DNA repair and programmed cell death. Survivin is an apoptosis inhibitor that is dramatically elevated in many types of tumors. Research has suggested that Survivin may serve to maintain the tumor and promote growth.

The researchers showed that the compound resveratrol strongly inhibited BRCA1-mutant tumor growth in cultured cells and animal models. The study demonstrated that resveratrol enhanced SIRT1 activity, which led to reduced Survivin expression and subsequent apoptosis of BRCA1 deficient cancer cells.

Please click here to listen to Wednesday’s Clinical Rounds call with Susanne Mertrens-Talcott, PhD and learn more about recent research on phytochemicals found in food.

Cells in lung tissue activate vitamin D and increase immune function

New research shows that vitamin D present in the lungs stimulates the killing of bacteria and improves the body's ability to reduce inflammation.



A recent issue of the Journal of Immunology reports that vitamin D, which is primarily activated by the kidneys, is also converted to its active form in lung tissue. This conversion is essential for the beneficial activity of the vitamin in the body.

Researchers studying human lung tissue samples found that an enzyme called 1 alpha-hydroxylase helps convert vitamin D stored in the cells of the lungs into the active form of the vitamin.

The team also found that activated vitamin D increased the activity of a compound that destroys bacteria, as well as producing a protein that assists cells in their ability to fight infections.

The researchers noted that controlling inflammation through vitamin D is important because too much inflammation can cause problems related to sepsis (blood poisoning) and contribute to certain autoimmune diseases.

The Journal of Immunology, 2008, 181: 7090-7099.

10 Things the Food Industry Doesn't Want You to Know

Two nutrition experts argue that you can't take marketing campaigns at face value.
By Adam Voiland, U.S. News & World Report


With America's obesity problem among kids reaching crisis proportions, even junk food makers have started to claim they want to steer children toward more healthful choices. In a study released earlier this year, the Centers for Disease Control and Prevention reported that about 32 percent of children were overweight but not obese, 16 percent were obese, and 11 percent were extremely obese.

Food giant PepsiCo, for example, points out on its Web site that "we can play an important role in helping kids lead healthier lives by offering healthy product choices in schools." The company highlights what it considers its healthier products within various food categories through a "Smart Spot" marketing campaign that features green symbols on packaging. PepsiCo's inclusive criteria—explained here—award spots to foods of dubious nutritional value such as Diet Pepsi, Cap'n Crunch cereal, reduced-fat Doritos, and Cheetos, as well as to more nutritious products such as Quaker Oatmeal and Tropicana Orange Juice.

But are wellness initiatives like Smart Spot just marketing ploys? Such moves by the food industry may seem to be a step in the right direction, but ultimately makers of popular junk foods have an obligation to stockholders to encourage kids to eat more—not less—of the foods that fuel their profits, says David Ludwig, a pediatrician and the co-author of a commentary published in a recent Journal of the American Medical Association that raises questions about whether big food companies can be trusted to help combat obesity. Ludwig and article co-author Marion Nestle, a professor of nutrition at New York University, both of whom have long histories of tracking the food industry, spoke with U.S. News and highlighted 10 things that junk food makers don't want you to know about their products and how they promote them.

1. Junk food makers spend billions advertising unhealthy foods to kids.

According to the Federal Trade Commission, food makers spend some $1.6 billion annually to reach children through the traditional media as well the Internet, in-store advertising, and sweepstakes. An article published in 2006 in the Journal of Public Health Policy puts the number as high as $10 billion annually. Promotions often use cartoon characters or free giveaways to entice kids into the junk food fold. PepsiCo has pledged that it will advertise only "Smart Spot" products to children under 12.

2. The studies that food producers support tend to minimize health concerns associated with their products.

In fact, according to a review led by Ludwig of hundreds of studies that looked at the health effects of milk, juice, and soda, the likelihood of conclusions favorable to the industry was several times higher among industry-sponsored research than studies that received no industry funding. "If a study is funded by the industry, it may be closer to advertising than science," he says.

3. Junk food makers donate large sums of money to professional nutrition associations.

The American Dietetic Association, for example, accepts money from companies such as Coca-Cola, which get access to decision makers in the food and nutrition marketplace via ADA events and programs, as this release explains. As Nestle notes in her blog and discusses at length in her book Food Politics (University of California Press, 2007), the group even distributes nutritional fact sheets that are directly sponsored by specific industry groups. This one, for example, which is sponsored by an industry group that promotes lamb, rather unsurprisingly touts the nutritional benefits of lamb.

The ADA's reasoning: "These collaborations take place with the understanding that ADA does not support any program or message that does not correspond with ADA's science-based healthful-eating messages and positions," according to the group's president, dietitian Martin Yadrick. "In fact, we think it's important for us to be at the same table with food companies because of the positive influence that we can have on them."

4. More processing means more profits, but typically makes the food less healthy.

Minimally processed foods such as fresh fruits and vegetables obviously aren't where food companies look for profits. The big bucks stem from turning government-subsidized commodity crops—mainly corn, wheat, and soybeans—into fast foods, snack foods, and beverages. High-profit products derived from these commodity crops are generally high in calories and low in nutritional value.

5. Less-processed foods are generally more satiating than their highly processed counterparts.

Fresh apples have an abundance of fiber and nutrients that are lost when they are processed into applesauce. And the added sugar or other sweeteners increase the number of calories without necessarily making the applesauce any more filling. Apple juice, which is even more processed, has had almost all of the fiber and nutrients stripped out. This same stripping out of nutrients, says Ludwig, happens with highly refined white bread compared with stone-ground whole wheat bread.

6. Many supposedly healthy replacement foods are hardly healthier than the foods they replace.

In 2006, for example, major beverage makers agreed to remove sugary sodas from school vending machines. But the industry mounted an intense lobbying effort that persuaded lawmakers to allow sports drinks and vitamin waters that—despite their slightly healthier reputations—still can be packed with sugar and calories.

7. A health claim on the label doesn't necessarily make a food healthy.

Health claims such as "zero trans fats" or "contains whole wheat" may create the false impression that a product is healthy when it's not. While the claims may be true, a product is not going to benefit your kid's health if it's also loaded with salt and sugar or saturated fat, say, and lacks fiber or other nutrients. "These claims are calorie distracters," adds Nestle. "They make people forget about the calories."

Dave DeCecco, a spokesperson for PepsiCo, counters that the intent of a labeling program such as Smart Spot is simply to help consumers pick a healthier choice within a category. "We're not trying to tell people that a bag of Doritos is healthier than asparagus. But, if you're buying chips, and you're busy, and you don't have a lot of time to read every part of the label, it's an easy way to make a smarter choice," he says.

8. Food industry pressure has made nutritional guidelines confusing.

As Nestle explained in Food Politics, the food industry has a history of preferring scientific jargon to straight talk. As far back as 1977, public health officials attempted to include the advice "reduce consumption of meat" in an important report called "Dietary Goals for the United States." The report's authors capitulated to intense pushback from the cattle industry and used this less-direct and more ambiguous advice: "Choose meats, poultry, and fish which will reduce saturated fat intake." Overall, says Nestle, the government has a hard time suggesting that people eat less of anything.

9. The food industry funds front groups that fight anti-obesity public health initiatives.

Unless you follow politics closely, you wouldn't necessarily realize that a group with a name like the Center for Consumer Freedom has anything to do with the food industry. In fact, Ludwig and Nestle point out, this group lobbies aggressively against obesity-related public health campaigns—such as the one directed at removing junk food from schools—and is funded, according to the Center for Media and Democracy, primarily through donations from big food companies such as Coca-Cola, Cargill, Tyson Foods, and Wendy's.

10. The food industry works aggressively to discredit its critics.

According to the new JAMA article, the Center for Consumer Freedom boasts that "[our strategy] is to shoot the messenger. We've got to attack [activists'] credibility as spokespersons." Here's the group's entry on Marion Nestle.

The bottom line, says Nestle, is quite simple: Kids need to eat less, include more fruits and vegetables in their diet, and limit the junk food.

Courtesy of U.S. News & World Report

Significant Weight Loss Boosts Sex Life

Obese individuals who slim down enjoy enhanced love lives, a new study finds.

For obese men and women who report sexual problems, weight loss of approximately 10% may do wonders for their love lives, according to Duke University psychologist Martin Binks. Dr. Binks, who presented his research findings at the recent annual meeting of The Obesity Society in Vancouver, British Columbia, reported that weight loss improves the sex lives of some obese individuals by reducing their negative feelings about their sexuality and helping them feel better about their bodies.
The Effects of One Year of Weight Loss

In the study, Dr. Binks and his colleagues met with 161 obese women and 26 obese men every three months for two years to ask a series of questions about the quality of their sex lives. Each participant answered questions about feelings of sexual attractiveness, frequency of sexual desire, reluctance to be seen undressed, sexual performance, avoidance of sexual encounters, and enjoyment during sex. All participants were actively involved in a weight loss program during the course of the study.

In the initial interviews, men and women both described significant problems in all examined areas of their sex lives. Interestingly, however, both men and women reported striking improvements in these problems one year later, after losing an average of 12% of their initial weight (for example, if a 250 lb. man lost 30 lbs).

At the beginning of the study, more than two-thirds of all women felt sexually unattractive and did not want to be seen undressed, but after one year of weight loss, only one-third of the women expressed these feelings. In addition, although 21% of women reported not enjoying sex at the beginning of the study, only 11% said so one year later, after their significant weight loss.

Overall, improvements in participants’ sexual quality of life were directly related to weight loss, and reached their peak at a weight loss of about 12%, with only small incremental improvements noted thereafter. Though the small number of men in the study limits conclusions that can be drawn about the effect of weight loss on sexual attitudes and sexual problems among men, many of the men in the study did report feelings of unattractiveness and unwillingness to be seen undressed that improved dramatically with significant weight loss.
How Weight Loss Helps

Many physical factors are likely at play in the impressive improvements in libido and other aspects of sexual quality of life reported with weight loss among the men and women in this study. Medical problems such as poor circulation, high cholesterol levels, and insulin resistance (a strong risk factor for type 2 Diabetes) are associated with sexual performance problems that can undermine desire among both men and women. These medical problems improve when people lose weight, and sexual performance and self-image reap the benefits. Also, obese men and women make more of a natural body chemical called SHBG (sex hormone binding globulin) that binds to and inactivates testosterone, an essential part of the body chemistry of arousal for both men and women. So, when SBGH levels rise in obesity, less testosterone circulates in the bloodstream, and libido hits a lull.

The research findings described by Dr. Binks and his colleagues add to a growing body of information about the relationship between body weight and sexual health. Related studies have reported diminishments in self-esteem and other aspects of life quality among obese men and women.

A Ripple Effect
It is widely known that the significant weight loss represented by a 10% reduction in body weight can very dramatically improve many health problems associated with obesity. However, in addition to feeling better about sex, those who lose significant weight may feel better about many other things as well. The reason? Increased sexual activity is an overall mood enhancer because it releases endorphins, some of the body’s natural “feel good” chemicals. So, for many people, less weight equals more and better sex, which equals more endorphins—all good reasons why people working to lose weight may want to opt for their mate instead of their plate.

RESOURCES:

Mann. D. Bedroom Olympics May Be Key To Fitness And Weight Loss. WebMD. Available online at www.webmd.com/content/article/100/105757. accessed December 11, 2005.

NAASO,The Obesity Society. The practical guide: identification, evaluation, and treatment of overweight and obesity in adults. Available online at www.naaso.org/information. Accessed December 3, 2005

TechnoGym /The Wellness Company. Obesity and Sexuality. Available online at www.technogym.com//corporate/_vti_g2_wnarticle.asp?rpstry=11200_&rfrsh=545905&idnews=226. Accessed Decmber 2, 2005.
REFERENCES:

Binks M, Adolfsson B. Duke study reports sex, self esteem diminish for morbidly obese. CDS Rev. 2005 Jul-Aug;98(4):28-9.
Kinzl JF, Trefalt E, Fiala M, et al. Partnership, sexuality, and sexual disorders in morbidly obese women: consequences of weight loss after gastric banding. Obes Surg. 2001 Aug;11(4):455-8.

Trischitta V. Relationship between obesity-related metabolic abnormalities and sexual function. J Endocrinol Invest. 2003;26(3 Suppl):62-4.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTH CARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health care provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

Edits to original content made by Balanced Vitality.

Copyright © 2007 EBSCO Publishing All rights reserved.

Multivitamins and Healthy Immune Function

A recent article published in the British Journal of Nutrition summarizes the roles of select vitamins and trace elements in immune function.

Adequate intakes of micronutrients are required for the immune system to function efficiently. Micronutrient deficiency suppresses immunity by affecting antibody responses, leading to imbalances in the immune system. This situation increases susceptibility to infections, which increases disease and death risk. In addition, infections aggravate micronutrient deficiencies by reducing nutrient intake, increasing losses, and interfering with utilization by altering metabolic pathways. Inadequate intakes of micronutrients are common in people with eating disorders, smokers (active and passive), individuals with chronic alcohol abuse, certain diseases, during pregnancy and lactation, and in the elderly.

Micronutrients contribute to the body's natural defenses on three levels by supporting physical barriers (skin/mucosa), cellular immunity, and antibody production. Vitamins A, C, E, and the mineral zinc assist in enhancing the skin barrier function. Vitamins A, B6, B12, C, D, E, and folic acid, and the minerals iron, zinc, copper and selenium work synergistically to support the protective activities of the immune cells. Finally, all these micronutrients, with the exception of vitamin C and iron, are essential for the production of antibodies.

Overall, inadequate intake and status of these vitamins and minerals may lead to a suppressed immune system, which increases the risk of infections and aggravates malnutrition. Therefore, supplementation with a multivitamin that includes these micronutrients can support the body's natural defense system by enhancing all three levels of immunity.

Br J Nutr. 2007 Oct;98 Suppl 1:S29-35.

High glycemic index diets increase the risk of age-related macular degeneration

Several dietary factors are known to be risk factors for age-related macular degeneration (AMD), the leading cause of blindness among persons over 65. New research indicates that high-glycemic-index diets may be a risk factor for early AMD and potential visual loss later in life.

A new study published in the American Journal of Clinical Nutrition examined the association between dietary glycemic index and the 10 year incidence of AMD in the Blue Mountain Eye Study population.

This was a population-based study with 3,654 participants over 49 years of age. Volunteers were examined at the beginning (1992-1994); then were reexamined after 5 years and again after 10 years.

Over 10 years, 208 of the participants developed early AMD. After adjusting for age, smoking, other risk factors, and dietary constituents, a higher average dietary glycemic index was associated with an increased 10 year risk of early AMD. Conversely, a greater consumption of cereal fiber and breads and cereals (predominantly lower glycemic index foods such as oatmeal) was associated with a reduced risk of early AMD. No relation was observed with advanced AMD.

The research suggests that a high-glycemic-index diet is a risk factor for early AMD, and low-glycemic-index foods such as oatmeal may protect against early AMD.

American Journal of Clinical Nutrition, Vol. 88, No. 4, 1104-1110, October 2008

Magnesium intake and risk of type 2 diabetes

A meta-analysis recently published in the Journal of Internal Medicine analyzed the association between magnesium intake and the risk of type 2 diabetes. The meta-analysis involved studies of magnesium intake (both from foods only and from foods and supplements) published between 1966 and 2007. Seven studies meeting the criteria were identified, and in total they included 286,668 participants and 10,912 cases. All but one study found an inverse relation between magnesium intake and risk of type 2 diabetes, and in four studies the association was statistically significant. Overall, an increase of 100 mg of magnesium per day resulted in a 15% reduction in overall risk of type 2 diabetes.

Based on these studies, magnesium intake is inversely associated with incidence of type 2 diabetes. This finding suggests that increased consumption of magnesium from supplements and foods such as whole grains, beans, nuts, and green leafy vegetables may reduce the risk of type 2 diabetes.

Are you Efficient with your Vitamin D?

Test Yourself for "D"efficiency
Quick test: Find out in 10 seconds if you are "D"efficient
With your thumb, press on your sternum (breastbone). Is it tender or painful? Now, press on the tibia (shin bone) of both your legs. Are they sore or tender? If the answer is "yes" to both of these tests then there’s a 93 percent chance you’re deficient in Vitamin D. This is one of the most prevalent deficiencies in our culture.

What is Vitamin D and what does it do for us?
Vitamin D is both a hormone and a vitamin (vital amine). It’s a hormone because it’s created by the body when sunlight hits the skin. It also acts as a vitamin when it binds with calcium for proper absorption in the human body. Without enough Vitamin D, the body cannot absorb calcium or even mobilize essential fatty acids, such as Omega-3. It’s absolutely essential to have enough Vitamin D, yet many people don’t.

Signs of deficiency
The test above is one way of checking for low levels of Vitamin D. That’s because calcium is delivered to an area of the bones that is like a gelatin matrix. It’s this gelatin matrix that hardens into sturdy bone. But calcium can only be absorbed into this matrix when it is accompanied with enough Vitamin D. If there’s a Vitamin D deficiency, this matrix will revert back to gelatin near the surface of the bone, resulting in tenderness and bone pain.

This kind of bone pain can not only be seen in cases of osteomalacia (softening of the bones), but also in fibromyalgia, chronic fatigue syndrome and even the pain associated with chronic depression.

Vitamin D deficiency can result in obesity, type 2 diabetes, high blood pressure, seasonal affective disorder (SAD) and psoriasis. Eventually, Vitamin D deficiency may lead to osteoporosis, Alzheimer’s disease and cancer, especially breast, prostate and colon.

Reasons for deficiency
The primary reasons why people become deficient in Vitamin D are cultural or environmental. For instance, in cultures where women are totally clothed, including veils, people are almost universally deficient in Vitamin D, as are submariners who spend extended time submerged. Neither group gets much direct sunlight. For North Americans, the primary reason for Vitamin D deficiency also includes a lack of exposure to sunlight and insufficient consumption of cold-water fish, such as wild salmon, mackerel and sardines. These are good food sources of Vitamin D as well as calcium and Omega-3 fatty acids.

Many foods have been supplemented with Vitamin D, but this has not resulted in an overall increase in Vitamin D levels. This is likely because some food and supplement manufacturers rely on an inexpensive form of synthetic Vitamin D called "ergocalciferol" – a form of Vitamin D-2. Food sources of Vitamin D and supplements such as TriVita’s Bone Builder and VitaCal-Mag D use Vitamin D-3 (cholecalciferol), which is the same form that your body makes from sunshine.

What to do?
If your bones are tender or if you have a low blood level of Vitamin D, the solution may be as simple as increasing your exposure to sunlight (see Is the Sun our Enemy? in the "Learn More" section of this report). Spend 20 minutes daily in the sun with 40 percent of your skin surface exposed. Morning sun is best, evening sun is acceptable, but in any case, never allow your skin to burn.

When supplementing with Vitamin D, always choose D-3
It is also good to remember that this is a "fat soluble" vitamin. That means that you can store the nutrient for many days. I will often suggest two capsules of TriVita’s Bone Builder or two tablets of VitaCal-Mag D to be taken at every meal. I suggest reducing the recommended dosage to one capsule or tablet per meal after six months if the tenderness has disappeared from the sternum and shin bones. It is good to get a blood test for appropriate blood levels of Vitamin D and use this as a factor to help you structure a supplement program.

Recommended Intake

Age Group (years)	Adequate Intake
	Females	Males
1 - 50	200 IU	200 IU
51 - 70	400 IU	400 IU
70 +	600 IU	600 IU

You can also include Vitamin D-rich foods in your diet:

Food	Serving size	Vitamin D content (IU)
Cod liver oil	1 Tbs.	1,360
Salmon, cooked	3 ½ ounces	360
Mackerel, cooked	3 ½ ounces	345
Sardines, canned in oil	3 ½ ounces	270
Milk, Vitamin D-fortified	1 cup	98
Margarine, fortified	1 Tbs.	60
Liver, beef, cooked	3 ½ ounces	30
Egg	1 large	25

Eventually, health comes down to healthy habits practiced every day. Every day we should nourish our body and nurture our spirit for sustained health.

Are You Getting Enough Vitamin D?

Not getting enough Vitamin D during the winter months?
Make sure you get healthy amounts of it year-round


Practically every day another benefit of Vitamin D is revealed. Vitamin D is created when our skin is exposed to sunshine. It is also present in our diet, mainly in cold-water fish and dark green vegetables. It is primarily responsible for transporting minerals to our bones and keeping them strong. A primary symptom of Vitamin D deficiency is sore bone.

Let's talk about Vitamin D and its relationship to brain health. This is in response to a recent newspaper headline that read, “Vitamin D Linked to Parkinson’s disease.” Now, as you read that title, do you think the article is reporting on the benefits or the dangers of Vitamin D?

Vitamin D and Parkinson’s
You won’t have to wait until the end of the article to find out: Vitamin D is beneficial in protecting against Parkinson’s disease. In fact, low levels of Vitamin D are associated with:

* Neurological diseases such as Parkinson’s and Alzheimer’s
* Autoimmune disorders such as multiple sclerosis
* Metabolic disorders such as diabetes.

Vitamin D is formed when sunlight strikes the skin and interacts with cholesterol. Its main purpose is to shuttle calcium and other minerals to the bones.

Vitamin D enters the brain tissues surrounded by healthy fats. Just as Vitamin D is necessary for proper calcium absorption into the bones, Vitamin D aids in the delivery of good fats into the brain where they serve as building blocks for healthy brain structure.

Vitamin D – a messenger
Information is carried by a number of messengers inside your body, including proteins and fats. Vitamin D can also act like a messenger, telling the cells how much work to do.

This may be compared to building a house. Proteins give specific instructions in the same way a carpenter may decide how best to connect walls and windows and doors. Fats may serve as the building materials for the entire house. Vitamin D serves as the general contractor to determine how much building should be done at any specific time.

We certainly need proteins and protein complexes of Vitamin B-12 to create the structures making up our brain. We also need the fats found in Omega 3 fish oils to serve as raw materials and general information on brain repair. We need Vitamin D to help develop our brain when we are young and to repair it as we age.

Why you need to work harder to get your wintertime supply of Vitamin D
We get Vitamin D from sunlight, foods and supplements. Because we are exposed to less sunshine in the winter than in the summer, we need to be more vigilant about supplementing with Vitamin D and exposing our skin to sunshine whenever practical. Most doctors who recommend Vitamin D explain that cold and flu outbreaks during winter are directly related to Vitamin D deficiency.

The Key to Stress Resistance: Adaptogens

All the foods we eat have nutrient characteristics that interact with our body. Some foods contain dense concentrations of vitamins and minerals. Others have healthy fats and proteins. Many fruits have been concentrated into beverages because of their intense antioxidant properties.

Each food sends a message to your body about how it may benefit the body under various circumstances. The distinct message of each food is drawn from the surroundings in which the food was grown.

Adaptogens: an amazing discovery

Adaptogens are amazing plants that draw their unique message by adapting to their harsh surroundings. They were first discovered in 1908 after a comet entered Earth’s atmosphere in the Tunguska area of Russia. The comet super-heated the air and exploded with such force that entire forests were leveled. The super-heated air and water sterilized the earth so that nothing would grow.

The Tunguska area is in Siberia – a harsh environment for vegetation. Only the most robust plants grow there under the best of circumstances. After the soil was sterilized in this explosion, years passed before plant life once again thrived in the region. The plants that succeeded were those most able to adapt to stressful conditions. The people that were nourished by these plants also showed an amazing resilience to their harsh, demanding environments. The message in the ingredients of the plants was “stress resistance.”

Scientists studied these plants for decades. A Russian scientist, Dr. Nicolai Lazarov, “decoded” the message within these plants that imparted stress resistance to people who ate them. It is said that he decoded more than 4,000 plants from around the world and tested them according to simple standards. These standards determined if a plant could be classified as an “adaptogen”:

The plant must be non-toxic
The plant must increase resistance to physical, chemical or biological stress
The plant must normalize the physiology.
The third point – the plant must normalize the physiology – is really quite fascinating. It means, for instance, that if a person has too much acid in their stomach because of stress, an adaptogen must reduce it. It also means that if a person has too little acid in their stomach, the same adaptogen must increase it! The same is true for blood pressure: bring it down if it’s too high, bring it up if it’s too low. That is an amazing property!

Adaptogen research
Of course, Siberia is not the only harsh environment on earth. Other extreme locations produce plants with the qualities of an adaptogen. Research now includes 10 plants that meet all the qualities of an adaptogen. And, adaptogen research continues today. Much of this research is still coordinated by the University of St. Petersburg, Russia.

In a study of physical stress, a single serving of adaptogens significantly increased working capacity for 4 to 6 hours. The study also measured mental performance and found that the ability to stay focused under stress dramatically improved with adaptogens.
Another study measured social comfort and human interactions within a community. The ability to socialize and all markers for mental health improved dramatically with adaptogens. This really illustrates to me why some tend to isolate themselves as they age – for many aging people, it’s just too stressful to socialize. A real miracle of adaptogens seems to be that it makes people want to be with others as it eases their anxiety.
Being fearful, nervous and agitated can harm your body and mind. Anticipating stress is as bad as experiencing stress. Living with a sense of dread disrupts digestion, changes blood pressure, causes irregular heartbeat and interferes with metabolism. One study showed that adaptogens reduced stress in people with generalized anxiety disorder; the results were similar to what people in clinical trials experienced with prescription medications!
Adaptogens are very potent, powerful foods.

The message of adaptogens
When a person is under chronic stress, a switch in the brain turns on the systems needed to cope and turns off the systems considered “unnecessary.” The first systems to be turned off by stress include digestion, metabolism, immune system function and circulation. Chronic stress sends a message to these organs to remain off until the stress is over.

The message conveyed by adaptogens is: Crisis ended – now turn my functions back on! That’s why people taking adaptogens have such a variety of healthy responses.

As you go through your daily routine, remember that every food you eat, every beverage you drink and every thought you think washes over your DNA as information. These messages influence how you function now and in the future. Send the right messages to your cells with stress-busting choices of food, drink and thoughts. And, build a bulwark against stress with adaptogens every day!

What are you drinking? Toxins in our water supply

In March 2008, a report on CNN gave us the disturbing news that drinking water in many communities was contaminated with an array of prescription medications. This concerns us because we recognize that drinking pure water is an Essential of health. In light of this disturbing report, how are we to protect ourselves and nurture our wellness? Where can we find safe water?

Source of the problem
How did our water supply become contaminated? One way this can happen is by people flushing unused prescriptions down the toilet. These drugs end up in wastewater treatment plants, where they may percolate down into the water table over time. However, unused drugs are a minor source of watershed contamination. A major source of contamination comes from the medications people actually take.

Medications must be metabolized by the liver and other detoxification organs in order to be used by the patient. These drugs are then excreted through the urine. They are then available to percolate down into the water supply which may have an impact on our health. Common drugs that are detected in our water include antibiotics, birth control hormones and antidepressants.

Protecting ourselves – and getting clean water
There are many opinions about just how hazardous these drugs are to our health. Certainly, the amounts are very, very small compared to prescription strength medications. Just as certain, humans were never meant to drink drug-contaminated water. We need pure water for nutrient transport and detoxification. How we get that pure, clean water is surprisingly simple.

* Insulation
Our digestive system is remarkably sensitive to contamination. It is a barrier that protects us from toxins when it is functioning properly. We can insulate ourselves from medications in the water supply by increasing the efficiency of our digestion. Eating foods and using supplements containing special short-chain fibers will increase the ability of our system to “barrier protect” us from water contaminants. A major problem with short-chain fiber is that it is found in foods with a bitter taste – chicory and Jerusalem artichokes are good examples. The solution to this problem is found in supplements such as a Digestive Enzyme Complex.

Another special protective supplement is Non-Acidic Vitamin C Crystals. Even a small amount, such as a teaspoon in a quart of water, will increase protection from waterborne toxins. Other foods and supplements that reduce stress and improve digestion will also help insulate us from toxins.

* Isolation
Isolation from drugs in the water is a bit more difficult. Tap water is a problem and bottled water is no solution (it is usually taken from municipal tap-water sources anyway). Bottled water taken from sources specified as pristine and uncontaminated are a good alternative; be wary and use common sense in selecting these products. For a better alternative water please check out Kangen water and its wonderful health benefits at www.balanced-vitality.com

One effective way of removing medications from the water is by using inexpensive carbon block or carbon granular filters. More expensive reverse osmosis and distillation units are less effective at removing drugs, though they are certainly more effective at removing other contaminants.

We need water to live, to deliver nutrients to our cells, and to detoxify our bodies. A tragedy of our times is that our water supply is contaminated with medical waste in the form of prescription drugs. Insulating ourselves with nutrients should be our primary concern. Isolating ourselves from water contamination is also very important.

With nutrients and nurturing we can often reduce the need for medications. And reducing the need for drugs in our bodies is the first step toward reducing the drugs in our water!

Friday Fun Facts

Fact #1:
Try it and C the difference.
A new study adds to the evidence that vitamin C supplements can lower concentrations of C-reactive protein (CRP), a central biomarker of inflammation that has been shown to be a powerful predictor of heart disease and diabetes. The study shows that for healthy, non-smoking adults with an elevated level of CRP, a daily dose of vitamin C lowered levels of the inflammation biomarker after two months compared with those who took a placebo.

However, participants who did not start out with elevated CRP levels saw no benefit from vitamin C supplementation. "This is an important distinction; treatment with vitamin C is ineffective in persons whose levels of CRP are less than 1 milligram per liter, but very effective for those with higher levels," said the lead researcher.

DFH provides vitamin C in many forms including, C+ Bio Fizz, Stellar C and Buffered vitamin C powder.

Source: Vitamin C treatment reduces elevated C-reactive protein.


Fact #2:
Is it feed a fever and starve a cold or feed a cold and starve a fever?
A University of Calgary scientist confirms that it is how our immune system responds, not the rhinovirus itself that causes cold symptoms. In the past, researchers have measured specific compounds made by the body that may protect against a cold or may be triggered by a cold virus. This is the first time anyone has conducted a comprehensive assessment of what happens when a rhinovirus infects a person. This is also the first time researchers have established that a recently discovered antiviral protein called viperin plays a role in our body’s defense against rhinovirus.

Source: Gene expression profiles during in vivo human rhinovirus infection: insights into the host response.


Fact #3:
Forever young.
A recent study has demonstrated that cell replication and metabolism is negatively impacted when human endothelial cells and fibroblasts are grown in a culture that is deficient in magnesium. The scientists go on to say, “we propose that broadly correcting nutritional intakes of Mg might contribute to healthier aging and the prevention of age-related diseases.”

Both DFH’s Magnesium Glycinate Chelate and Magnesium Malate Chelate, are from Albion Advanced Nutrition.

Source: A connection between magnesium deficiency and aging: new insights from cellular studies.


Fact #4:
…and younger and younger…
Supplementation with L-carnitine may restore natural losses of the nutrient that occur with age, according to a new study using rat models. Researchers report that supplementation with L-carnitine led to increases in the levels of L-carnitine in rat muscle cells, improving muscle capabilities as well as inducing positive changes in body composition in the old animals.

DFH has recently introduced its latest carnitine product, Carnitine Fumarate Synergy.

Source: L-carnitine supplementation and physical exercise restore age-associated decline in some mitochondrial functions in the rat.


Fact #5:
Croup may not be exclusively viral after all.
Children who suffer from several occurrences of croup should be evaluated for reflux disorders, says new research. Researchers noted many episodes of croup could be averted if it was determined that reflux was a component of the patient's diagnosis and proper preventive treatment could be prescribed.

To learn more about pediatric acid reflux, eczema and food allergies, click here to listen to Wednesday’s Clinical Rounds discussion with Connie Marci.

Source: Etiology of Pediatric Recurrent Croup. Presenters: Harlan R Muntz, MD; Ryan VanWoerkom, MD. Date: September 21, 2008, 10:30 am - 12:00 pm (all times CDT). Adapted from materials provided by American Academy of Otolaryngology -- Head and Neck Surgery.

Keeping Balanced Vitality During the Holiday Season

Tis' the Season! Want to enjoy your festive favorites-- and still have healthy holidays?
Learn healthy holiday eating on how to avoid putting on weight without feeling deprived. Also learn tips on how to head off holiday stress and depression. Get started by attending a FREE WORKSHOP on November 19th at Lady of America Fitness at 7 pm.
This is going to be a fun and informative workshop. I am partnering with Lumi Bodea, Manager and Certified Personal Trainer of Lady of America Fitness in Newport Beach, CA in offering some holiday specials to keep you motivated, active and healthy through this holiday season.
Don't lose the momentum of you health progress through commonly made mistakes due to the stress and hectic pace of the holidays. Plan ahead this holiday and don't get stuck in the "eleventh hour" trying to get last-minute stuff done, feeling a bit (or a lot) stressed out.
Lady of America Fitness is having an OPEN HOUSE all day Wednesday, November 19th and there will be free classes, tour of the facility and snacks. Location is 2902 W. Coast Highway, Newport Beach. Phone: 949-722-6599 Call for class schedule that day and please make a reservation for the Holiday Workshop. I look forward to seeing you there!

Psoriasis and Psoriatic Arthritis

Psoriasis and Psoriatic Arthritis
I came across this question from a patient: I have psoriasis. Recently, I have noticed swelling and pain around my joints. My doctor says this is psoriatic arthritis. Can you tell me more about this disorder?

What is psoriasis?
Psoriasis is a chronic, inflammatory skin disease. It may be triggered by a number of different conditions such as infection or allergy. Underlying the development of psoriasis is a confused immune system. An autoimmune condition such as psoriasis begins when your immune system attacks healthy cells as if they were diseased.

Many things may cause this confusion. Stress is a primary trigger. Other triggers may include injury (with psoriasis beginning at the site of trauma), nutrient deficiency – especially of essential fatty acids – and toxins such as sugar, alcohol and allergens.

Progress of inflammation
There are three basic steps in the inflammation process:

1. Antecedent – The first step is called an antecedent. An antecedent is like a predisposition to something; for example when a person is prone to a condition because of heredity or environment.
2. Trigger – The second step in the inflammation process is the trigger. This may be injury, stress, deficiencies or toxins.
3. Release of mediators – The third step in the inflammation process is the release of inflammatory mediators like histamines. Histamines are stored in cells called mast cells. These mast cells are like balloons filled with acid that pop and release their poison. Deficiency weakens the walls of these balloons, and trauma, toxins and stress pop the balloons. Histamines are released and inflammation results.

Runaway inflammation and psoriatic arthritis
Mast cells populate our skin. They are also abundant in our joints. They line our airways and digestive tracts. Runaway inflammation occurs when so much histamine is released by one cell that it triggers other mast cells and causes them to pop and release their histamine (this is why sunburn may cause sinus inflammation). This histamine then triggers other cells and more histamine is released, perpetuating the cycle.

Inflammation from psoriasis will eventually inflame the joints. Toxic levels of histamine from the skin will trigger mast cells in joints to release their histamines. Again, trauma, toxins, deficiencies and stress can cause this runaway inflammation.

What to do

* Stress
Deep breathing is an excellent remedy for stress. Adaptogens are as well. Everyone responds differently to stress.

* Nutrient deficiencies
One of the most common deficiencies for people with psoriasis is an essential fatty acids (good fats) deficiency. Taking one to six grams of Omega Fats daily can give you therapeutic levels of essential fatty acids. Another common deficiency in people with psoriasis is Vitamin D. We normally get enough Vitamin D from sunshine. Be sure to expose at least 40% of your skin to early morning or late evening sunshine. Never let yourself get sunburned.

* Histamine
For reducing histamines, very few nutrients compare with Vitamin C and Vitamin B-12. Vitamin B-12 reduces histamines by hindering them from being formed in the first place. Vitamin C acts like a body-wide antihistamine. Find out how much Vitamin C your body can use by calibrating your levels with the Vitamin C flush.

* Joint inflammation
If inflammation has already reached your joints, you can help reduce inflammation and protect your joints with Designs for Health Arthrosoothe Capsules. The combination of glucosamine and chondroitin with anti-inflammatory nutrients like boron offer more joint protection than even some NSAIDS (non-steroidal anti-inflammatory drugs).

When one part of our body is sick, our whole body suffers. So, it is no surprise that the same imbalanced immune system that attacks our skin may attack our joints, sinuses, lungs and intestines.