® September 2015 Stroke Free SEPTEMBER’S Nutrients and multivitamins may reduce stroke New, large, long-term studies Earlier studies have found these nutrients have health benefits such as lowering blood pressure, but until now, effects on stroke have been inconclusive. Magnesium, potassium, and calcium Doctors followed 180,864 women in two studies; one lasting 30 years, the other 22 years. Overall, women who got an average of 868 mg of magnesium per day were 13 percent less likely to have a stroke compared to women who got 662 mg per day. For potassium, those who got 883 mg per day were 11 percent less likely than women consuming 647 mg per day. Women who combined magnesium, potassium, and calcium, and who got the most of these, were 19 percent less likely to have a stroke compared to women who got the least. For men, doctors followed 42,669 men free from heart disease and cancer at the start of the study. After 24 years, compared to those who got the least, men who got the most magnesium in the diet were 13 percent less likely to have a stroke and 11 percent less likely for both potassium and calcium. Men who combined the most magnesium, potassium, and calcium were 21 percent less likely to have a stroke compared to men who got the least of these three nutrients. Multivitamins Doctors followed 72,180 men and women free from heart disease and cancer at the start of this study. After 19 years, those who used multivitamins were 13 percent less likely to have died from any stroke, compared to those who did not use multivitamins. In a subgroup of those who ate fewer than three fruits or vegetables per day—a low level—those who took multivitamins were 20 percent less likely to have died from stroke compared to those who did not take multivitamins, and regular multivitamin users were more protected than casual users. Reference: American Journal of Clinical Nutrition; 2015, Vol. 101, No. 6, 1269-77 Healthy Insight Better Lipids with Salmon Oil Lipids store energy in the body, but oxidation can degrade these fat-like molecules, increasing chances for health problems. In this study, 160 healthy adults took 3 or 6 grams of salmon oil along with a multivitamin, or 6 grams of salmon oil alone, per day. One gram of salmon oil provided 80 mg each of EPA and DHA. After 16 weeks, while there was no change in the 3-gram group, both 6-gram salmon oil groups had significantly lower levels of oxidized lipid byproducts. As signs of oxidation decreased, polyunsaturated fatty acid (PUFA) levels in red blood cells increased, suggesting salmon oil may help preserve health. Reference: Journal of Functional Foods; November, 2014, Published Online This Issue Nutrients improved physical 2 function in vets, mood in women Nutrients reduce knee pain, boost muscle function 2 Nutrients lower cholesterol 3 Nutrients lower chances of developing type 2 diabetes 3 Fenugreek extract boosts libido in women 4 Feel Better Nutrients improved physical function in war vets and mood in civilians CoQ10 eased chronic symptoms in war veterans Some U.S. men and women who served in the 1990-91 Gulf War came home with a set of chronic symptoms related to low energy. Doctors suggest a link to damaged mitochondria—the energy generators of the cell. In this study, 39 male and 7 female veterans with symptoms took 100 or 300 mg of CoQ10 per day, or a placebo. After four to five months, while there was no effect overall, three of four men who took 100 mg of CoQ10 reported that 19 of the 20 most common symptoms improved, including headache, fatigue with exertion, irritability, memory recall, and muscle pain. None of the men got worse. Some who took the 300 mg dose had sleep problems, although there were other benefits. While the study was small, the significant improvements in symptoms suggest CoQ10 may play a role in improving health in Gulf War veterans. herbal supplement may help improve mood and reduce feelings of mental stress in older women. Reference: Age; 2015, Vol. 37, No. 3, 9782 Multivitamin-herb improved mood in women Doctors were curious if a single dose of a multivitamin/mineral/ herbal supplement would affect mental function in older adults, something no previous studies have tested. In this study, 76 healthy women, aged 50 to 75, took the supplement or a placebo. After one hour, while there was no change for placebo, women in the supplement group reported better overall mood, and lower levels of self-rated mental stress. While small, this study suggests that a multivitamin/mineral/ Muscle & Bone Nutrients reduce knee pain, boost muscle function Vitamin D in osteoarthritis Vitamin D helps keep bones strong and reduce inflammation, two factors in reducing osteoarthritis. In this study, doctors analyzed a racially diverse group of 256 women and men, average age 57, with osteoarthritis of the knee. About half the participants were obese, and among these, 54 percent were deficient in vitamin D. Among non-obese participants, 22 percent were deficient in vitamin D. Overall, those with adequate levels of vitamin D reported less knee pain than those with low or deficient levels, regardless of weight. Among those who were obese, men and women with adequate or better vitamin D levels had better physical performance. Fish oil increased muscle mass, strength Muscle mass and strength decline with age, increasing chances for health problems. In this study, 60 healthy older men and women took 1,860 mg of the 2 omega-3 EPA plus 1,500 mg of the omega-3 DHA from fish oil per day, or a placebo. After six months, while the placebo group had not improved in any measure, those taking fish oil had 3.6 percent greater thigh-muscle volume, an increase of more than five pounds in handgrip strength, and a 4 percent increase in the maximum amount of weight they could lift in one repetition. Overall, muscle power had increased by 5.6 percent for the fish oil group. Discussing the findings, doctors said omega-3 fish oils may improve muscle size and function by increasing the rate at which the body is able to synthesize muscle proteins, helping maintain muscle function in older adults. Reference: Clinical Journal of Pain; January, 2015, Published Online September 2015 natural insights for well being ® Better Lipids Nutrients lower cholesterol in two new studies Beta-glucan Beta-glucan from oats and barley can reduce chances of heart disease by lowering lipids, but results from earlier studies on those with high cholesterol have been inconsistent. In this study, researchers reviewed 17 clinical trials covering 916 people with high cholesterol. Overall, beta-glucan significantly lowered total and LDL (the “bad” cholesterol) levels, by 6.5 and 6.3 percent, respectively. Participants reported no side effects from taking beta-glucan in any of the trials. Discussing the findings, doctors said that the positive results suggest beta-glucan may improve cardiovascular health by lowering cholesterol levels, and that public health officials should consider recommending beta-glucan as part of a targeted dietary program to safely and affordably lower cholesterol and improve public health. Flaxseed Earlier studies found flaxseed lowered cholesterol in those with mild signs of cardiovascular disease (CVD). In this study, doctors tested flaxseed in those with more advanced CVD, including those taking cholesterollowering statin drugs. In the study, 58 people with peripheral artery disease—a type of CVD—took 30 grams of milled flaxseed per day, or a whole wheat placebo. After one month, for those not taking statin drugs, while there was no change for placebo, the flaxseed group saw total cholesterol decline by 11 percent and LDL cholesterol by 15 percent. In the statin group, after 12 months, while the placebo group saw LDL cholesterol increase by 3 percent, those taking flaxseed saw LDL cholesterol decline by 8.5 percent. Doctors said flaxseed is safe for those taking medication for peripheral artery disease, and can enhance the cholesterollowering effects of statin drugs. Reference: Nutrition, Metabolism & Cardiovascular Diseases; April, 2015, Published Online Diabetes Free Nutrients lower chances of developing disease Fiber Fiber reduces chances for type 2 diabetes, but most studies have focused on the U.S. In this large analysis of fiber studies worldwide, researchers reviewed 19 clinical trials covering over 350,000 participants. Doctors separated people according to how much fiber per day in the diet: from an average high of 26 grams to an average low of 19 grams of fiber per day. Overall, those with the highest amount of fiber in the diet were 18 percent less likely to develop type 2 diabetes compared to those who got the least fiber. The benefits from fiber were linked to lower weight; those with the greatest benefit from fiber also had lower body mass index scores, suggesting fiber natural insights for well being ® helps decrease weight. Doctors are not sure how fiber lowers chances for type 2 diabetes, but suggest fiber may help people feel full, may slow absorption of nutrients into the bloodstream, and may beneficially alter fermentation in the digestive tract. Carotenoids less likely to develop type 2 diabetes compared to those who got the least. Doctors said the antioxidants in carotenoids lower oxidative stress, and that this may be how carotenoids reduce chances for developing type 2 diabetes. Reference: Diabetologia; 2015, Vol. 58, No. 7, 1394408 In this study, doctors measured antioxidant carotenoids in the diets of 37,846 people and followed up for 10 years. The average carotenoids in the diet were 10 mg per day. People who got the most alpha- and beta-carotene were 22 percent less likely to develop type 2 diabetes compared to those who got the least. For alpha-carotene alone, those who got the most were 15 percent September 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. Satisfaction Fenugreek extract boosts libido in women New clinical trial finds effects in placebo and nutrient groups This study followed 80 menstruating women, aged 20 to 49, who reported low sex drive, and who took 600 mg of fenugreek seed extract providing 300 mg of fenusides per day, or a placebo. After eight weeks, and two menstrual cycles, women in the fenugreek group had measurably higher levels of the hormones estradiol and free testosterone. Compared to placebo, women taking fenugreek reported a greater increase in sexual desire and arousal, as well as in sexual activity. To a lesser extent, women in the placebo group also reported improvements in these three areas, which doctors had expected 4 because all the women had expressed an interest in improving their sex lives as they entered the study. Discussing the findings, doctors said estradiol stimulates vaginal lubrication and blood flow, positively affecting a woman’s capacity for sexual arousal and orgasm, and that the study results appear to support this beneficial effect in women. Reference: Phytotherapy Research; April, 2015, Published Online 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 September 2015 ©2015 RI natural insights for well being ®
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