® May 2015 Help for Osteoarthritis Nutrients deliver benefits in two large new studies Glucosamine and chondroitin as effective as celecoxib Doctors were interested in the long term effects of glucosamine and chondroitin on severe osteoarthritis (OA) of the knee, compared to standard OA drugs. This study followed 606 participants from 42 European medical centers who took 500 mg of glucosamine hydrochloride plus 400 mg of chondroitin sulfate three times per day, or 200 mg of celecoxib per day. For the first four months, the celecoxib group had better results, but by six months, both the celecoxib and glucosamine/chondroitin groups had similar recovery from pain, stiffness, joint swelling, and physical function, ranging from 45 to 50 percent improvement in all four measures. Researchers excluded from the study those with higher chances of heart disease or stomach problems, and participants reported no serious side effects from either treatment, which doctors said proved to be safe. Chondroitin In this review of 43 recent studies covering 9,110 people with OA, participants took chondroitin or a placebo from one month to three years. In studies lasting less than six months, those who had taken chondroitin reported less pain and had clinically better pain scores than placebo. Also in these shorter studies, compared to placebo, the chondroitin group had greater physical function, less disability, and better preservation of minimum joint space width. For studies lasting more than six months, those taking chondroitin had pain scores 9 percent lower than placebo. Overall for all study lengths, knee pain was 13 percent less for those taking chondroitin compared to placebo. Discussing the findings, doctors said this review of recent studies revealed that chondroitin was safe, and better than placebo in improving pain in those with OA. The doctors are calling for more studies to understand how chondroitin delivers its benefit in OA. Reference: Annals of the Rheumatic Diseases; January, 2014, Published Online M AY ’ S Healthy Insight Protein Satisfies Hunger Eating protein can reduce hunger and calories later in the day. In this study, 20 healthy, normal weight women, aged 25 to 29, ate a 160 calorie afternoon snack with zero, 2 grams, or 14 grams of protein. The high-protein snack was non-fat yogurt with 25 grams of carbohydrate; the other two snacks had 9 grams of fat. On the fourth day, the women ate a calorie-controlled breakfast and lunch, followed by their afternoon snack. Compared to the lower-protein snacks, the high-protein group was less hungry in the afternoon, ate dinner later by 20 to 30 minutes, during which they consumed about 100 fewer calories. Reference: Nutrition Journal; 2014, Vol. 13, No. 97, Published Online This Issue Nutrients lower chances for cardiovascular disease 2 Nutrients ease pain in cancer treatment, lower inflammation 2 Nutrients improve exercise performance, help build muscle 3 Early-Stage Discoveries in nutrition 3 Apple Parfait for Two—or for one if you don’t care to share 4 Healthy Hearts Nutrients lower chances for cardiovascular disease Multivitamins extend life in women This is the first study of the effects of multivitamins/minerals (MVM) on chances for cardiovascular disease (CVD) in women. Doctors looked specifically at CVD as a cause of death in women who did not have CVD— and who were at least 40 years old—at the start of the study. The study covered 45,674 men and women, about one in five of whom used a vitamin supplement, and four in five took supplements daily. While there was no link to multivitamins without minerals, MVM in men, or to the chances of dying from CVD overall, when doctors looked at women who had taken an MVM for more than three years, chances of having died from cardiovascular disease over the almost 19-year follow-up period were 35 percent lower compared to women who had not taken multivitamins/ minerals over the long term. Calcium supplements OK for arteries People take calcium to maintain bone health but some are concerned too much calcium could raise chances for arterial plaque and heart disease, especially in type 2 diabetes. In this study, doctors looked at the effect of calcium in the diet and from supplements on arterial calcification in 720 people with type 2 diabetes. The researchers measured calcification in the coronary and carotid arteries, in the abdominal aorta, and also considered longevity. They found no link between calcium in the diet or from supplements and arterial plaque, and also no greater chances of dying from any cause. In fact, women who got calcium from diet and supplements were more likely to survive. Reference: Journal of Nutrition; January, 2015, Published Online Healthy Men Nutrients ease pain in cancer treatment, lower chronic inflammation Cranberry capsules ease pain Men taking radiation treatment for prostate cancer often have an inflamed bladder, called cystitis, as a side effect. Because cranberry helps maintain urinary tract health, doctors wanted to test its effect on this condition. During the radiation treatment, 41 men took a cranberry capsule containing 72 mg of proanthocyanidins per day, or a placebo, and continued for two weeks afterwards. In the placebo group, 90 percent of the men developed cystitis compared to 65 percent for those who took cranberry. Also, men in the placebo group were 50 percent more likely to have severe symptoms, and overall, symptoms were less severe for the men who took cranberry. Ubiquinol reduces inflammation Inflammation is often the first sign of chronic disease, and reducing inflammation may improve chances for staying healthy. Doctors were interested in a particular liver enzyme, called GGT, which is an early and sensitive 2 signal for inflammation and oxidative stress. In the first part of this study, researchers compared levels of ubiquinol—also known as CoQ10— and GGT, in 416 healthy men and women, aged 19 to 62. As levels of ubiquinol increased, GGT activity decreased, meaning less inflammation. In the second phase, 53 healthy men, aged 21 to 48, took 150 mg of ubiquinol per day for 14 days. Compared to the beginning of the second phase, GGT activity decreased 13 percent, and levels of CoQ10 increased by more than four times. Also, the rate of oxidative cell damage declined by 20.5 percent, suggesting ubiquinol reduces chronic inflammation. Reference: Supportive Care in Cancer; 2015, Vol. 23, No. 1, 95-102 May 2015 natural insights for well being ® Staying Fit Nutrients improve exercise performance, help build muscle Green tea enhanced performance Would decaffeinated green tea have the same metabolic benefits as caffeinated? To find out, researchers gave 14 recreationally active men, average age 21, with healthy body weight and fat, 571 mg of decaffeinated green tea extract per day, or a placebo. Once before, during, and after the four-week study period, the men cycled for one hour at half their aerobic capacity, then took a 40-minute performance exercise test. After four weeks, while the placebo group had not changed, the decaffeinated green tea group burned fat at a 25 percent faster rate, increased performance distance by 11 percent, and had 1.63 percent less body fat. Doctors said decaffeinated green tea extract along with exercise increased fat metabolism, reduced body fat, and improved metabolic efficiency, and that exercising at less than capacity may stimulate the metabolism and help people maintain longer term training programs. Pea protein builds muscle Whey protein is good for building muscle, but some people can’t tolerate dairy. To find an alternate, doctors followed 161 men who had been exercising moderately for 2 to 6 hours per week without trying to build muscle. The men entered a 12-week weight training program three days per week while taking 50 grams of pea or whey protein per day, or a placebo. After 12 weeks, the pea protein group had a 20.2 percent increase in bicep muscle thickness compared to 15.6 and 8.6 percent for whey and placebo, respectively. Both pea and whey groups saw about a 17 percent increase in strength, with less for placebo. Reference: Journal of the International Society of Sports Nutrition; January, 2015, Published Online Ahead of the Curve Early-Stage Discoveries: Food Opioids, EGCG, Plants, Fruits & Resins Good results in pilot studies lead to larger, human trials. Here are some of the most promising recent findings. Food opioids and inflammation In order to stay healthy, cells must be able to absorb the anti-inflammatory amino acid cysteine. Doctors exposed human bone marrow cancer cells to wheat and dairy proteins—called food- derived opioids—which decreased cysteine absorption by about half compared to unexposed cells. The exposed cells also could not complete a normal process linked to DNA, possibly increasing inflammation. EGCG killed cancer cells In earlier studies, green tea polyphenols, known as EGCG, inhibited oral cancer cells without affecting normal cells. To find out why, doctors exposed cancerous and normal cells to EGCG, which triggered a cycle in the cell mitochondria; the energy center of the cell. In cancer cells, EGCG turned off the natural protective capability, causing cell death, but in natural insights for well being ® normal cells, EGCG turned on the natural cell protective capability. Protecting the liver The liver is one of the most important organs in the body, helping the body metabolize food, detoxify, and generate energy. While there are no drugs that are completely effective for stimulating or regenerating liver (hepatic) cells, researchers said natural antioxidants may be available in many foods including grapefruit, blueberries, cranberries, grapes, cactus or prickly pear, chamomile, silymarin or milk thistle, algae spirulina, propolis, and oat beta glucans. Reference: Molecular Nutrition & Food Research; 2015, Vol. 59, No. 2, 203-11 May 20153 Store Hours: Monday - Friday: Saturday: Sunday: Healthy Thymes Market 265 Route 94 Vernon, NJ 07462 Phone: (973) 209-8555 facebook.com/healthythymesmarket 9:30 a.m. - 7:00 p.m. 9:30 a.m. - 5:00 p.m. 11:00 a.m. - 5:00 p.m. Did you know...? Dr. Dani L. Segal, PhD Holistic Nutrition is the founder of HealthWorks, an individual nutrition counseling practice. Visit Dr. Dani’s website, www.BeforeYouTakeAnotherBite.com to learn more about her honest holistic approach to health, and why you should consider a holistic nutrition consult as a means to perfecting your health and helping you to look forward to a positive future! Now is the perfect time to prioritize your health concerns, and to learn the importance of Dr. Dani’s signature essential cleansing program. Dr. Dani offers private consulting and enthusiastically participates in many educational programs such as corporate lectures, workshops and cooking classes. For over 30 years, Dr. Dani has been known for her vibrant, positive and nurturing approach to natural healing, while bringing an abundance of energy to all her programs. Please visit the website for Dr. Dani’s updated speaking schedule. Dr. Dani welcomes you to join her at a program! To find out more, or to reach Dr. Dani directly, via email at [email protected], or call the office at 973-764-8486, and of course, right here at Healthy Thymes Market, 973-209-8555. Apple Parfait for Two With just a little bit of preparation, you and your favorite companion can enjoy this fancy treat. Please see page 1 for a new study that found young women who ate a high-protein yogurt snack in the afternoon had a smaller appetite and ate fewer calories at dinner. Ingredients: 1 c cooked quinoa, chilled 1 apple ½ tsp cinnamon 12 oz non-fat vanilla yogurt 4 tbsp walnuts Grated nutmeg for garnish Directions: Cook quinoa and refrigerate beforehand. Chop apple into small chunks and sprinkle with cinnamon. Cover with saran wrap and microwave for 1-1.5 minutes until apple becomes soft, or sauté gently in a saucepan for 5-8 minutes. Stir and set aside. In two glasses, layer 3 ounces of yogurt (1.5 oz per glass) on the bottom, followed by one-quarter each (one-eighth per glass) of the quinoa, walnuts, and apple-cinnamon mixture. Repeat layers, and garnish with nutmeg. Enjoy now or refrigerate for later. 4 May 2015 Your Good News! TM We’re dedicated to discovering the benefits of good nutrition and healthy lifestyle, and hope this issue of Natural Insights for Well Being® informs and inspires you to take an active role in your health. Please ask us to assist you with any natural products you would like to know more about. These articles provide nutritional information only and do not replace professional medical advice. Printed on Recycled Paper ©2015 RI natural insights for well being ®
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