®
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
Grapefruit Good
for Arteries
In this study, 48 postmenopausal
women drank about 12 ounces of
grapefruit juice per day, or a placebo,
in two six-month alternating phases.
While there were no changes during the
placebo phases, blood vessel flexibility
improved when the women drank
grapefruit juice. Doctors measured the
elasticity of the aorta, which increased
after six months drinking grapefruit
juice. Discussing the findings, doctors
said that bioactive compounds in
grapefruit juice, particularly antioxidant
flavanones, may prevent arterial
stiffening. More studies may help
quantify dietary recommendations to
benefit public health.
Reference: American Journal of Clinical Nutrition;
May, 2015, 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
Grapefruit Splendor 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
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Grapefruit Splendor
While you are sipping this delightful, refreshing, and cleansing fruitand-vegetable thirst quencher, please see page 1 for a new study
that found postmenopausal women had more flexible arteries after
drinking grapefruit juice daily for six months.
Ingredients:
1 large grapefruit, peeled and quartered
2 large apples, quartered
2 carrots, chopped
1 small beet, chopped
1 small knob ginger, chopped
1
/2 c filtered water
Directions: If you have a juicer, you know what to do! If not, place all ingredients
into a blender and mix until well combined and liquefied, adding water as needed.
You may enjoy immediately, with all the pulp. If you prefer, strain the mixture
by placing a cheese cloth over a bowl, gathering the four corners of the cloth, and
pouring the mixture through. Twist and squeeze out the juice, separating the pulp.
Enjoy!
Your Good
News!
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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.
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4
September 2015
©2015 RI
natural insights for well being ®