Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness

Tag Archives: cholesterol


by Leave a comment

Top 10 Cholesterol Lowering Foods

Cholesterol is a steroid lipid (fat) present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.

High cholesterol levels are a risk factor for heart disease and stroke. (1) Cholesterol-lowering foods are therefore a great addition to anyone’s diet for optimal health and as a preventative measure.

Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.

Monounsaturated and Polyunsaturated Fats
(Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados)

Cholesterol Reduction: 18%

Substituting saturated animal fats with healthier fats like olive oil, canola oil, peanut oil, and avocados results in a drastic reduction in your LDL cholesterol. (2,3) Specifically, in one study, a diet high in olive and sunflower oil, that contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat led to an 18% reduction in LDL cholesterol compared with people on a diet higher in saturated fat. (2)

Bran (Oat, Rice)

Cholesterol Reduction: 7-14%

Bran, particularly oat bran, has been proven effective in lowering LDL cholesterol levels. (4, 5) You can try adding bran to hot cereals and bread. Also, eating whole oatmeal every morning, and switching to whole-grain products such as brown rice is beneficial.

Flax Seeds

Cholesterol Reduction: 8-14%

Up to 50 grams of flax seeds a day has been shown to reduce LDL cholesterol in healthy young adults by up to 8%, (6) and 38 grams per day of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia). (7) In both studies, the flax seeds were consumed in a muffin or other bread product. Flax seeds are easily incorporated into baked goods, as well as added to hot cereals like oatmeal.

Garlic

Cholesterol Reduction: 9-12%

Studies show that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. (8,9) Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.

Almonds

Cholesterol Reduction: 7-10%

Several studies report that eating up to half a cup of almonds can reduce cholesterol levels by up to 10%. (10,11) In a dose-response study, it was found that a quarter cup of almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction. (11) Almonds are great as a snack, or as an addition to breakfast cereals like oatmeal.

Lycopene Foods

Cholesterol Reduction: 0-17%

Lycopene is a carotenoid pigment responsible for giving fruits and vegetables their red color. It is found in tomatoes, watermelon, and various other high lycopene foods. Studies are conflicting as to whether lycopene reduces LDL cholesterol or not. Some studies report a 10-17% reduction (12,13) while other studies find no difference. (14) Despite this difference, lycopene is thought to generally promote heart health whether it lowers LDL cholesterol or not.

Walnuts and Pistachios

Cholesterol Reduction: 10%

Numerous studies report a reduction in cholesterol with consumption of walnuts or pistachios. (15,16,17) This is especially true when the fats from the nuts replace consumption of saturated fats. Consuming around 30 grams of walnuts is necessary to achieve the cholesterol-lowering benefits. (18)

Whole Grain Barley

Cholesterol Reduction: 7-10%

Like the bran from oats and rice, barley reduces cholesterol, particularly when it is used as a substitute for wheat products. (19) Barley can easily substitute for wheat in the form of barley noodles, barley flour, or whole pearl barley.

Dark Chocolate

Cholesterol Reduction: 2-5%

The plant sterols and cocoa flavanols in dark (non-milk) chocolate reduce cholesterol by 2-5%. (20) Further, plant sterols (phytosterols), found in all plants, and particularly plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol by up to 16%. (21) However, this reduction is largely due to inhibiting absorption of cholesterol, and would not have a large effect if you consumed little or no cholesterol.

Green Tea

Cholesterol Reduction: 2-5%

Green tea has long been a staple in East Asia where it is believed to wash oil (fat) out of the body. Studies suggest this may be true as green tea can lower cholesterol by 2-5%. (22) Green tea without sugar also has few calories (typically less than 10) and can make a great substitute for a variety of beverages.

Tea

More Lifestyle Choices to Lower Cholesterol

Take Niacin (Vitamin B3) Supplements – Niacin has been shown to lower LDL (bad) cholesterol and raise the level of HDL (good) cholesterol. (23) The degree to which it lowers LDL cholesterol has not been measured, but one study reports a 20% increase in HDL (good) cholesterol. (24) There are no studies on the effect of high niacin foods as compared to the supplement. However, it is commonly construed that eating high niacin foods will help lower bad LDL levels while raising good HDL levels.

Exercise – Studies suggest that regular aerobic exercise (walking, swimming, running) can increase levels of good (HDL) cholesterol. High HDL cholesterol protects your cardiovascular system. Exercise especially helps people with low levels of HDL cholesterol. (25,26) Further, exercise can enhance the effect of a cholesterol-lowering diet, reducing levels of bad (LDL) cholesterol. (27)

Lose Weight – Losing weight, particularly belly fat, will help lower LDL cholesterol levels, and will certainly help prevent type II diabetes, a big risk factor for cardiovascular disease. (28,29) Check your Body Mass Index (BMI) and aim for a BMI between 20-22.

Become Vegan – Being vegan involves eating only plant foods and avoiding all animal foods such as dairy, meats, seafoods, etc…Veganism has been shown to lower cholesterol numbers as well as triglyceride levels. (30) This is especially true for vegan diets that do not contain refined sugars, processed foods, or trans-fats, and consist mostly of high fiber foods like beans, nuts, whole grains, fruits, and vegetables.

Reduce Stress – Studies show that mental, emotional, or psychological stress can increase cholesterol levels by 10%.(30,31,32) One study, in particular, found that college students have high cholesterol levels before tests than other times in the semester. (32) Another study found that performing a stressful mental activity, like math, increases cholesterol levels. (33) To reduce stress in your life try soothing herbal teas such as chamomile, yoga, meditation, or spending time with friends. Try new things till you find something that works for you.

Data Sources and References

  1. Ten-Year Mortality from Cardiovascular Disease in Relation to Cholesterol Level among Men with and without Preexisting Cardiovascular Disease
  2. Mensink RP, Katan MB. Effect of a diet enriched with monounsaturated or polyunsaturated fatty acids on levels of low-density and high-density lipoprotein cholesterol in healthy women and men. N Engl J Med. 1989 Aug 17;321(7):436-41.
  3. Penny M Kris-Etherton, Thomas A Pearson, Ying Wan, Rebecca L Hargrove, Kristin Moriarty, Valerie Fishell and Terry D Etherton. High-monounsaturated fatty acid diets lower both plasma cholesterol and triacylglycerol concentrations. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1009-1015, December 1999
  4. Oat-bran intake selectively lowers serum low-density lipoprotein cholesterol concentrations of hypercholesterolemic men.
  5. Full-fat rice bran and oat bran similarly reduce hypercholesterolemia in humans.
  6. SC Cunnane, MJ Hamadeh, AC Liede, LU Thompson, TM Wolever and DJ Jenkins. Nutritional attributes of traditional flaxseed in healthy young adults. American Journal of Clinical Nutrition, Vol 61, 62-68, 1995.
  7. Bahram H Arjmandi, Dilshad A Khan, Shanil Juma, Melinda L. Drum, Sreevidya Venkatesh, Eugenia Sohn, Lili Wei, and Richard Derman. Whole flaxseed consumption lowers serum LDL-cholesterol and lipoprotein(a) concentrations in postmenopausal women.
  8. AJ Adler and BJ Holub. Effect of garlic and fish-oil supplementation on serum lipid and lipoprotein concentrations in hypercholesterolemic men. American Journal of Clinical Nutrition, Vol 65, 445-450, 1997
  9. Stephen Warshafsky, Russell S. Kamer, Steven L. Sivak. Effect of Garlic on Total Serum Cholesterol A Meta Analysis. Annals of Internal Medicine, 2004.
  10. Abbey M., Noakes M., Belling G.B., Nestel, P. Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol. The American Journal of Clinical Nutrition, 1994;59:995-9.
  11. Dose Response of Almonds on Coronary Heart Disease Risk Factors: Blood Lipids, Oxidized Low-Density Lipoproteins, Lipoprotein(a), Homocysteine, and Pulmonary Nitric Oxide. The American Heart Association, 2002;106:1327.
  12. Karin Ried, Peter Fakler. Protective effect of lycopene on serum cholesterol and blood pressure: Meta-analyses of intervention trials. Volume 68, Issue 4 , Pages 299-310, April 2011
  13. Tomato juice decreases LDL cholesterol levels and increases LDL resistance to oxidation. British Journal of Nutrition (2007), 98: 1251-1258
  14. No Significant Effects of Lutein, Lycopene or Beta-Carotene Supplementation on Biological Markers of Oxidative Stress and LDL Oxidizability in Healthy Adult Subjects. J Am Coll Nutr June 2001 vol. 20 no. 3 232-238.
  15. Effects of walnuts on serum lipid levels and blood pressure in normal men. N Engl J Med. 1993 Mar 4;328(9):603-7.
  16. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review
  17. Effect of Pistachio Nuts on Serum Lipid Levels in Patients with Moderate Hypercholesterolemia. J Am Coll Nutr June 1999 vol. 18 no. 3 229-232
  18. Including Walnuts in a Low-Fat/Modified-Fat Diet Improves HDL Cholesterol-to-Total Cholesterol Ratios in Patients With Type 2 Diabetes. doi: 10.2337/diacare.27.12.2777 Diabetes Care December 2004 vol. 27 no. 12 2777-2783
  19. Barley and wheat foods: influence on plasma cholesterol concentrations in hypercholesterolemic men. Am J Clin Nutr May 1991 vol. 53 no. 5 1205-1209.
  20. Daily Consumption of a Dark Chocolate Containing Flavanols and Added Sterol Esters Affects Cardiovascular Risk Factors in a Normotensive Population with Elevated Cholesterol. American Society for Nutrition J. Nutr. 138:725-731, April 2008
  21. Unesterified plant sterols and stanols lower LDL-cholesterol concentrations equivalently in hypercholesterolemic persons. American Journal of Clinical Nutrition, Vol. 76, No. 6, 1272-1278, December 2002
  22. Green tea consumption and serum lipids and lipoproteins in a population of healthy workers in Japan. Ann Epidemiol. 2002 Apr;12(3):157-65.
  23. Pubmed Health Page on Niacin
  24. A Double-Blind, Placebo-Controlled Study of Extended-Release Niacin on Atherosclerosis Progression in Secondary Prevention Patients Treated With Statins. American Heart Association Journal. Circulation.2004; 110: 3512-3517 Published online before print November 10, 2004, doi: 10.1161/?01.CIR.0000148955.19792.8D.
  25. Exercise acutely increases high density lipoprotein-cholesterol and lipoprotein lipase activity in trained and untrained men. Metabolism Volume 36, Issue 2, February 1987, Pages 188-1922001; 21: 1226-1232
  26. Effects of Endurance Exercise Training on Plasma HDL Cholesterol Levels Depend on Levels of Triglycerides. American Heart Association Arteriosclerosis, Thrombosis, and Vascular Biology.
  27. Effects of Diet and Exercise in Men and Postmenopausal Women with Low Levels of HDL Cholesterol and High Levels of LDL Cholesterol. N Engl J Med 1998; 339:12-20July 2, 1998.
  28. Cholesterol lowering effect of dietary weight loss and orlistat treatment–efficacy and limitations. Aliment Pharmacol Ther. 2004 Jun 1;19(11):1173-9.
  29. Weight loss improves lipoprotein lipid profiles in patients with hypercholesterolemia. J Lab Clin Med. 1985 Oct;106(4):447-54.
  30. Diet and serum lipids in vegan vegetarians: a model for risk reduction. J Am Diet Assoc. 1991 Apr;91(4):447-53.
  31. Relationship of Mental and Emotional Stress to Serum Cholesterol Levels. doi: 10.3181/00379727-97-23676 Exp Biol Med January 1958 vol. 97 no. 1 163-165
  32. Further studies on cholesterol levels in the Johns Hopkins medical students: The effect of stress at examinations. From the Department of Medicine, The Johns Hopkins University School of Medicine, Baltimore, Md. USA Received 5 September 1958. Available online 23 March 2004.
  33. Acute Cholesterol Responses to Mental Stress and Change in Posture. Arch Intern Med. 1992;152(4):775-780.

 by Daisy Whitbread, BSc (Hons) MSc DipION         April 21st, 2022

Source: www.myfooddata.com

related ~ Top 10 Foods Highest in Cholesterol


by Leave a comment

The Fruit That Boosts Weight Loss And Reduces Fat Absorption

A weight loss fruit that makes you feel full, improves your gut health, and reduces absorption of fats.

Having an avocado every day as part of your diet will increase healthy gut bacteria and reduce the absorption of fat.

The fruit is rich in fibre and monounsaturated fat, a healthy fat that lowers “bad” LDL cholesterol in the blood.

A study by Ahmed et al. (2019) suggests that avocados contain a fat molecule that could help prevent diabetes and maintain a healthy weight by improving blood glucose levels, glucose metabolism, and insulin sensitivity.

A new study has found that people who eat avocados have higher levels of gut microbes responsible for breaking down fibres and producing a number of metabolites (short-chain fatty acids) that improve gut health.

Ms Sharon Thompson, the study’s first author, said:

“We know eating avocados helps you feel full and reduces blood cholesterol concentration, but we did not know how it influences the gut microbes, and the metabolites the microbes produce.

Microbial metabolites are compounds the microbes produce that influence health.

Avocado consumption reduced bile acids and increased short chain fatty acids.

These changes correlate with beneficial health outcomes.”

Bile acids are produced by the liver, stored in the gallbladder, and released into the intestine for breaking down fats from foods we eat.

Western diets are higher in fats causing more production of bile acids which can alert the gut microbiota population and cause intestinal inflammation.

The study recruited 163 overweight or obese participants and divided them into two groups receiving a normal diet.

The only difference was that one ate fresh avocados (175 g for men or 140 g for women) as part of a meal every day for 12 weeks and the other group had a similar diet but no avocados.

avocado-toast

Dr Hannah Holscher, study co-author, said:

“Our goal was to test the hypothesis that the fats and the fiber in avocados positively affect the gut microbiota.

We also wanted to explore the relationships between gut microbes and health outcomes.

Despite avocados being high in fat, the avocado group absorbed less fat compared to the other group.”

Dr Holscher said:

“Greater fat excretion means the research participants were absorbing less energy from the foods that they were eating.

This was likely because of reductions in bile acids, which are molecules our digestion system secretes that allow us to absorb fat.

We found that the amount of bile acids in stool was lower and the amount of fat in the stool was higher in the avocado group.”

Types of fats found in foods affect the gut microbiome differently, for example, avocados contain monounsaturated fats which are considered heart-healthy.

On top of that, avocados are high in soluble fibre: an average avocado contains 12 g of fibres which is a big portion of the daily recommended fibre intake (28 to 34 g).

Dr Holscher said:

“Less than 5% of Americans eat enough fiber.

Most people consume around 12 to 16 grams of fiber per day.

Thus, incorporating avocados in your diet can help get you closer to meeting the fiber recommendation.

Eating fiber isn’t just good for us; it’s important for the microbiome, too.

We can’t break down dietary fibers, but certain gut microbes can.

When we consume dietary fiber, it’s a win-win for gut microbes and for us.”

People shouldn’t worry that avocados are high in calories as it is more important that it is a nutrient-dense food that contains micronutrients like fibre and potassium that we don’t get enough of.

About the author      Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.

The study was published in The Journal of Nutrition (Thompson et al., 2020).

source: PsyBlog   October 7, 2021


by Leave a comment

The Health Benefits of Tai Chi

This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.

Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.

In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

Tai chi movement

A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age. An adjunct therapy is one that’s used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life.

Belief systems

You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:

  • Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.
  • Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.

Tai chi in motion

A tai chi class might include these parts:

Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.

Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or not in good condition.

Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing, sitting, or lying down.

Getting started

The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:

Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.

Check with your doctor. If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.

Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center.

If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.

Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.

Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.

Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

No pain, big gains

Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:

Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking.

Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.

Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.

Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.

Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.

August 20, 2019

 

Tai-Chi-in-Park

11 Ways Tai Chi Can Benefit Your Health

What is tai chi?

Tai chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts, and involves slow movements and deep breaths. Tai chi has many physical and emotional benefits. Some of the benefits of tai chi include decreased anxiety and depression and improvements in cognition. It may also help you manage symptoms of some chronic diseases, such as fibromyalgia or chronic obstructive pulmonary disease (COPD).

1. Reduces stress

One of the main benefits of tai chi is its ability to reduce stress and anxiety, though most evidence is anecdotal.

In 2018, one study compared the effects of tai chi on stress-related anxiety to traditional exercise. The study included 50 participants. The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise. Because tai chi also includes meditation and focused breathing, the researchers noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. However, a larger-scale study is needed.

Tai chi is very accessible and lower impact than many other forms of exercise. The researchers found it to be safe and inexpensive, so it may be a good option if you are otherwise healthy and experiencing stress-related anxiety.

2. Improves mood

Tai chi may help improve your mood if you are depressed or anxious. Preliminary research suggests that regularly practicing tai chi can reduce the symptoms of anxiety and depression. It’s believed that the slow, mindful breaths and movements have a positive effect on the nervous system and mood-regulating hormones. Further research is being done to establish a clear link between tai chi and improved mood.

3. Better sleep

Regularly practicing tai chi may help you to have more restful sleep.

One study followed young adults with anxiety after they were prescribed two tai chi classes each week, for 10 weeks. Based on participant reporting, the individuals who practiced tai chi experienced significant improvements in their quality of sleep compared to those in the control group. This same group also experienced a decrease in their anxiety symptoms.

Tai chi can improve sleep for older adults, too. In a study published in 2016, researchers found that two months of twice-weekly tai chi classes was associated with better sleep in older adults with cognitive impairment.

4. Promotes weight loss

Regularly practicing tai chi can result in weight loss. One study tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.

5. Improves cognition in older adults

Tai chi may improve cognition in older adults with cognitive impairment. More specifically, tai chi may help improve memory and executive functioning skills like paying attention and carrying out complex tasks.

6. Reduces risk of falling in older adults

Tai chi can help improve balance and motor function, and reduce fear of falling in older adults. It can also reduce actual falls after 8 weeks of practice, and significantly reduce falls after 16 weeks of practice. Because fear of falling can reduce independence and quality of life, and falls can lead to serious complications, tai chi may offer the additional benefit of improving quality of life and general well-being in older adults.

7. Improves fibromyalgia symptoms

Tai chi may compliment traditional methods for management of certain chronic diseases.

Results from a 2018 study showed that a consistent tai chi practice can decrease the symptoms of fibromyalgia in some people. Participants in the study who practiced tai chi for 52 weeks exhibited greater improvements in their fibromyalgia-related symptoms when compared to participants practicing aerobics. Learn about other alternative treatments for fibromyalgia symptoms.

8. Improves COPD symptoms

Tai chi may improve some of the symptoms of chronic obstructive pulmonary disease (COPD). In one study, people with COPD practiced tai chi for 12 weeks. At the end of the study, they have improvements in their ability to exercise and reported an overall improvement in their quality of life.

9. Improves balance and strength in people with Parkinson’s

In a randomized, controlled trial of 195 participants, regular practice of tai chi was found to decrease the number of falls in people with Parkinson’s disease. Tai chi can also help you to increase leg strength and overall balance.

10. Safe for people with coronary heart disease

Tai chi is a safe form of moderate exercise you can try if you have coronary heart disease. Following a cardiovascular event, regular tai chi practices may help you:

  • increase physical activity
  • lose weight
  • improve your quality of life

11. Reduces pain from arthritis

In a small-scale 2010 study, 15 participants with rheumatoid arthritis (RA) practiced tai chi for 12 weeks. At the end of the study, the participants reported less pain and improved mobility and balance.

A larger, earlier study found similar results in people with knee osteoarthritis (OA). In this study, 40 participants with knee OA practiced 60 minutes of tai chi, two times a week for 12 weeks. Following the study, participants reported a reduction in pain and an improvement in mobility and quality of life.

When compared to physical therapy, tai chi has also been found to be as effective in the treatment of knee OA.

Always talk to your doctor before starting tai chi if you have arthritis. You may need to do modified versions of some of the movements.

Is tai chi safe?

Tai chi is generally considered to be a safe exercise with few side effects. You may experience some aches or pains after practicing tai chi if you’re a beginner. More rigorous forms of tai chi and improper practice of tai chi are associated with increased risk of injury to joints. Especially if you’re new to tai chi, consider attending a class or working with an instructor to reduce your risk of injury.

If you’re pregnant, talk to your healthcare provider before beginning a new exercise program.

How to start tai chi

Tai chi focuses on proper posture and exact movements, something that is difficult to learn on your own. If you’re new to tai chi, take a class or get an instructor.

Tai chi is taught in studios all over the United States and other countries. Larger gyms, like the YMCA, sometimes offer tai chi classes as well.

Choosing a tai chi style

There are five different styles of tai chi, and each style can be modified to suit your goals and personal fitness level. All styles of tai chi incorporate continuous movement from one pose to the next.

  • Yang style tai chi focuses on slow, graceful movements and relaxation. Yang style is a good starting point for beginners.
  • Wu style tai chi places an emphasis on micro-movements. This style of tai chi is practiced very slowly.
  • Chen style tai chi uses both slow and fast movements. This style of tai chi might be difficult for you if you’re new to the practice.
  • Sun style tai chi shares a lot of similarities with Chen style. Sun style involves less crouching, kicking, and punching, making it less physically demanding.
  • Hao style tai chi is a lesser-known and rarely practiced style. This style of tai chi is defined by a focus on accurate position and internal strength.

How does tai chi differ from yoga?

Tai chi emphasizes fluid movement and has roots in Chinese culture. Yoga focuses on posing and originated in Northern India.

Both tai chi and yoga are forms of exercise that involve meditation and deep breathing, and they have similar benefits, such as:

  • relieves stress
  • improves mood
  • Improves sleep

Takeaway

Tai chi is an exercise that can benefit both healthy adults and adults living with a chronic condition.

The benefits of tai chi include:

  • better sleep
  • weight loss
  • improved mood
  • management of chronic conditions

If you’re interested in trying tai chi, an instructor can help you get started. Classes are offered in specialized studios, community centers, and gyms.

Tai-Chi
more –


by 3 Comments

An Egg A Day Might Reduce Your Risk Of Heart Disease, Study Says

Eating an egg a day may lower your risk of cardiovascular disease, a study of more than 400,000 adults in China suggests.

Daily egg eaters had an 18% lower risk of heardying from cardiovascular disease, which manifests as heart attacks and strokes, compared with adults who avoided eggs, according to the research published Monday in the journal Heart.

Commonly called heart disease, cardiovascular disease includes heart failure, arrhythmias and heart valve problems in addition to strokes and attacks. Raised blood pressure, carrying too much weight or obesity, and elevated blood sugar all contribute to the risk of cardiovascular disease, which is triggered by unhealthy diet, physical inactivity, smoking and harmful use of alcohol.

‘Controversial’ nutrition source

In the past, doctors sometimes warned patients to avoid eating too many eggs.

Though eggs contain high-quality protein and other positive nutritional components, they also have high amounts of cholesterol, which was thought might be harmful, explained Canqing Yu, a co-author of the study and an associate professor in the Peking University School of Public Health in Beijing.

Yet “existing studies on the association between egg and cardiovascular diseases are controversial due to small sample size and limited information,” Yu wrote in an email. Past studies have provided only limited evidence from the Chinese population, “which have huge differences in dietary habits, lifestyle behaviors and diseases patterns,” Yu said.

These are among the reasons why he and his colleagues decided to investigate the relationship between eating eggs and cardiovascular disease.

To begin, they used information from an ongoing study of half a million adults living in 10 regions of China. They concentrated on 416,213 participants who’d never been diagnosed with cancer, cardiovascular disease or diabetes.

Slightly more than 13% of these adults, ranging in age from 30 to 79, said they ate about an egg a day while just over 9% reported never or very rarely enjoying an egg. Nearly all the participants ate chicken, not duck, eggs, Yu noted.

Over nearly nine years, the research team tracked this select group. They focused on major coronary events, such as heart attacks and strokes, including hemorrhagic strokes – when a blood vessel bursts in the brain due, usually, to uncontrolled high blood pressure – and ischemic strokes – when a blood vessel feeding the brain becomes blocked, usually by a blood clot.

“Cardiovascular diseases are the leading cause of deaths in China, which accounted for half of the total mortality,” Yu said. “Stroke, including hemorrhagic and ischemic stroke, is the first cause of premature death, followed by ischemic heart disease.”

egg

During follow-up, 9,985 people died of cardiovascular disease, and an additional 5,103 major coronary events occurred. Nearly 84,000 other participants were diagnosed with heart disease in this time period.

Analyzing the data, the researchers found that eating about an egg a day related to a lower risk of heart disease compared with not eating eggs.

In fact, participants who ate up to one egg daily had a 26% lower risk of hemorrhagic stroke, which is more common in China than in the United States or other high-income countries. Additionally, the egg eaters had a 28% lower risk of dying from this type of stroke.

Finally, egg eaters also enjoyed a 12% reduced risk of ischemic heart disease, which is diagnosed in those who show the early signs of gridlocked blood flow to the brain.

Based on the results, Yu said, eating eggs in moderation – less than one a day – is associated with a lower incidence of cardiovascular diseases, especially hemorrhagic stroke. Even more, the new research is “by far the most powerful project to detect such an effect,” he said.

On the downside, the research team collected only “crude information” about egg consumption from participants, and this prevented them from estimating effects “more precisely,” Yu said. “We should [also] be cautious when interpreting our results in a context of different dietary and lifestyle characteristics from China.”

Part of a healthy diet

Caroline Richard, an assistant professor of agricultural life and environmental sciences at the University of Alberta in Edmonton, said the new study is simply observational and so cannot show a direct cause and effect between eating eggs and risk of heart disease.

“Saying that, this is a very large study, and that in itself is a strength, and the researchers have done the best possible job to control for other factors,” said Richard, who was not involved in the research.
Her own systematic review of studies showed that when participants are provided with between six and 12 eggs a week, no change occurs in major cardiovascular risk factors, including higher rates of blood sugar, inflammation and cholesterol.

“Several studies in our review observed a positive effect of egg consumption on HDL cholesterol,” or “good” cholesterol, she added.

The new study, then, “delivers a similar message” that “egg consumption does not increase the risk of developing a cardiovascular disease,” Richard said.

Some studies have suggested that consuming eggs increases the risk of diabetes, she said.

“In this study however, they didn’t assess the risk of developing diabetes, which may be because diabetes is a newer disease in the Chinese population and there is not good documentation of who has it,” Richard said. Still, she noted, “this will be very important data for helping develop dietary prevention guidelines in China.”

Cardiovascular disease, which takes the lives of 17.7 million people every year, is the leading cause of death and disability worldwide, according to the World Health Organization. Cardiovascular disease causes nearly a third – 31% – of all global deaths each year.

“Overall, I would say that consuming egg as part of a healthy diet does not increase the risk of cardiovascular disease, and we now have another carefully done study to support that,” Richard said.

 
By Susan Scutti, CNN      Mon May 21, 2018
 
source: www.cnn.com


by 4 Comments

10 Health Benefits Of Kimchi

Health benefits of kimchi include an improved heart health and a healthy digestive system. The wealth [1] of antioxidants in it exercise healing effects in medical conditions like cancer, diabetes, obesity, atopic dermatitis, and gastric ulcers. This flavonoid and probiotic-rich food delays aging, regulates cholesterol levels, and boosts the immune system.

Nutritional Value Of Kimchi

Kimchi is a low-calorie, high fiber, and nutrient-packed [3] side dish. It is a storehouse of a range of vitamins such as vitamin A, vitamin B1, vitamin B2, and vitamin C. It is also rich in essential amino acids and minerals such as iron, calcium, and selenium. It has an impressive assortment of powerful antioxidants and provides an additional benefit of probiotics as well in the form of lactobacillus bacteria. It contains numerous helpful components including capsaicin, chlorophyll, carotenoids, flavonoids, and isothiocyanates and has a low amount of fat and sugar.

Health Benefits Of Kimchi

The delectable taste of kimchi, which has been admired globally comes with a super bonus of health benefits attributing to a range of qualitative evidence supported by several pieces of research. The major health benefits have been discussed below.

Promotes Digestion

Kimchi is an excellent food to promote [4] digestion. It is a source of probiotics attributing to the process of fermentation involved in its preparation. The process of fermentation not only enhances the taste but also creates healthy bacteria, Lactobacillus, which is required by the body to keep a healthy state of intestinal flora. It is made from [5] cabbage which is already well known for its detoxification qualities and helps the body in getting rid of the wastes and toxins. It aids in cleaning up the intestines and stimulates better assimilation of nutrients in the body. Fiber content present in kimchi also assists in stabilizing the bowel movements and prevents constipation.kimchi

Regulates Cholesterol

Regular consumption [6] of kimchi has a beneficial effect on the levels of cholesterol. Garlic, which is used to prepare it is rich in selenium and allicin. Allicin is an eminent component which helps in lowering the cholesterol levels, thereby, reducing the risk of developing cardiac disorders such as strokes and heart attacks. Selenium also exerts a protective effect on the artery walls by preventing the build-up of plaque and decreasing the threat of atherosclerosis. An investigative study [7] has advocated that fermented kimchi helps in lowering the total cholesterol and LDL (bad) cholesterol along with the concentration of blood glucose in the body.

Antioxidant Properties

Kimchi varieties are rich in powerful [8]antioxidants which are natural scavengers. These antioxidants along with phenols and flavonoids present in it exert a protective effect against oxidative damage and shield the body from the harmful effects of oxygen free radicals.

Treats Atopic Dermatitis

The presence of lactobacillus bacteria in kimchi makes it a multi-talented condiment. It extends its therapeutic effects on various skin ailments such as atopic dermatitis which is characterized by increased levels of immunoglobulin E and skin lesions such as edema and hemorrhage. A study [9] conducted in this regard has shown that healthy bacteria present in fermented kimchi exerts suppressive effects on mite-induced dermatitis and helps in reducing inflammation.

Weight Loss

Kimchi is a source of healthy lactobacillus bacteria which the body utilizes for its healthy functioning. This good bacterium also assists in weight loss by controlling the appetite and reducing the blood sugar levels. The fiber content present in it keeps your body full and your hunger satisfied for a longer duration preventing you from overeating. A study [10] conducted on obese patients has validated the favorable effects of fermented kimchi on the body with respect to body mass index (BMI) and body fat, which helps in reducing the development of factors implicated in metabolic syndrome.

Boosts Immune System

The multi-nutrient packed kimchi is rich in a range of flavonoids and phenolic components. The variety of ingredients including ginger, garlic, and peppers involved in the preparation of kimchee are super protectors which are renowned for their beneficial effect on the immune system. They help in fighting infections and are valuable in curing cold and flu symptoms.

Anti-aging Properties

Another valuable benefit provided by kimchi is its anti-aging qualities, which can be attributed to the presence of antioxidants and vitamin C. A study [12] evaluating the anti-aging activity of kimchee has revealed that it helps in regulating and attenuating the inflammation that speeds up the aging process. The same study also showed promising results with regard to factors like reduced oxidative stress in the cells, inhibition of lipid peroxidation and extended lifespan in the subjects, making kimchi a potent anti-aging component.

Prevents Cancer

Kimchi is a valuable food which helps in reducing the risk of development of various cancers. A study [13] performed on its samples has validated its anti-cancer properties. Cabbage present in it contains healthy flavonoids which are known to inhibit the growth of cancer cells. Other powerful cancer fighters present in cruciferous vegetables such as cabbage are glucosinolates. Glucosinolates break down to form isothiocyanates which are well-known for their effectiveness against cancerous cell growth.

kimchi

 

Treats Diabetes

A study [14] conducted on high-fat-diet-fed type-2 diabetics who were given kimchi revealed the anti-diabetic properties of this Korean delicacy. The study showed better glucose tolerance and lower levels of fasting glucose after eating a kimchi-containing diet in the diabetics. It also suggested that this Korean delicacy can prove more useful in diabetes if it is eaten with a normal or low-fat diet instead of high-fat food.

Reduces Gastric Ulcers

Kimchee exerts therapeutic [15] effects in gastritis and peptic ulcer disease caused by Helicobacter pylori bacteria. A study conducted in this regard has shown that the antagonistic activity of kimchi attributes to the abundance of Lactobacillus bacteria which inhibit the harmful pathogens from connecting to the human gastric cancer cells.

Culinary Uses

Kimchi is prepared and enjoyed in many varieties. It makes an excellent side dish or pre-meal appetizer. It can also be added to soups, stews or rice dishes. Kimchee serves deliciously well even as a topping on sandwiches or with pancakes.

Other Uses

Various studies [16] have proven the effectiveness of kimchi in curing avian influenza or bird flu virus and many other viral diseases affecting the poultry.

How To Prepare Kimchi?

Kimchi can be prepared in different ways depending on one’s taste and preference. There are many types available which are made using vegetables including Chinese cabbage, leek, scallion, radish, cucumber, ginseng, garlic, cayenne peppers, and Indian mustard leaves. These vegetables are mixed with desired spices and seasonings and kept for fermentation for specified days under favorable conditions.

Side Effects Of Kimchi

Digestive Health: Excess consumption of kimchi can lead to digestive problems. Research [19] conducted in this regard has suggested that too much of it may aggravate the risk of developing gastric cancer. Due to fermentation, kimchi is abundant in fiber which may cause gas and bloating issues in susceptible individuals. It is advisable, to begin with adding small quantities of kimchi in the diet in order to assess its effects.

Cardiac Functions & High Blood Pressure: Individuals suffering from high blood pressure should be cautious while eating kimchi because of the presence of high salt concentration, which gets further accentuated during the fermentation process. However, a study [20] conducted on hypertensive subjects revealed that even under the conditions of hypertension, eating low-sodium kimchi may not exert harmful effects on the blood pressure and cardiac activities. It is always advisable to consult a medical professional before considering it for therapeutic usage.

Summary

Kimchi possesses [21] anti-mutagenic, anti-bacterial, and anti-carcinogenic properties. The American health magazine [22] has ranked it among the world’s five healthiest foods. The wealth of strong antioxidants and healthy bacteria in kimchi encourages the production of collagen which aids in improving skin elasticity, delaying skin aging, and promoting healthy and youthful skin. Lactobacillus bacteria present in it is valuable for yeast infections. It combats nutrient depletion, builds stamina, and serves as a delicious and nutritious condiment.

References

  1. http://www.actahort.org/books/483/483_47.htm
  2. http://www.nytimes.com/2008/02/24/world/asia/24kimchi.html?_r=0
  3. http://www.fasebj.org/cgi/content/meeting_abstract/24/1_MeetingAbstracts/340.6
  4. https://www.ncbi.nlm.nih.gov/pubmed/21215484
  5. https://www.ncbi.nlm.nih.gov/m/pubmed/23633413/?i=3&from=/23788520/related
  6. https://www.ncbi.nlm.nih.gov/pubmed/23444963
  7. https://www.ncbi.nlm.nih.gov/m/pubmed/23444963/?i=6&from=/23788520/related
  8. http://agris.fao.org/agris-search/search.do?recordID=KR2008003825
  9. http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2672.2011.04981.x/abstract
  10. https://www.ncbi.nlm.nih.gov/pubmed/21745625
  11. http://books.google.co.in/books?id=uV2Oi0g_TB4C
  12. http://link.springer.com/article/10.1007/s10068-011-0091-9
  13. http://online.liebertpub.com/doi/abs/10.1089/10966200360716544
  14. https://www.ncbi.nlm.nih.gov/pubmed/19459728
  15. https://microbewiki.kenyon.edu/index.php/Gastritis_and_Peptic_Ulcer_Disease_Caused_by_Helicobacter_pylori
  16. http://www.asiabiotech.com/publication/apbn/09/english/preserved-docs/0907/0272_0277.pdf
  17. http://books.google.co.in/books?id=eqkYpqkYPngC
  18. http://books.google.co.in/books?id=s4_w572f1MgC
  19. http://www.sfgate.com/health/article/In-Korea-everybody-loves-kimchi-especially-2496596.php
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3439575/
  21. http://link.springer.com/article/10.1023%2FA%3A1011921427581
  22. http://www.health.com/health/article/0,,20410300,00.html
February 14, 2018  

source: OrganicFacts


by Leave a comment

Fun Fact Friday

  • Dark chocolate and cheese have antibacterial properties that inhibit tooth decay, according to experts.

  • Your body is actually designed to get 4 hours of sleep twice per day instead of 8 hours once.

 

  • Studies have found that smiling is 69% more attractive than wearing makeup.

  • Onions have been proven to lower cholesterol, reduce chances of a stroke, and reduce chances of various types of cancer.

Happy Friday!
source: @Fact


by 2 Comments

The Surprising Health Benefits of Avocado

Not only is avocado delicious but this superfood is packed with disease-fighting antioxidants. Find out how this creamy fruit can benefit your health.

Avocado: The underestimated superfood
Yes, avocados are relatively high in fat and calories (138 calories and 14.1g fat in half a medium-sized avocado). But they’re also one of the best foods you can eat, packed with nutrients and heart-healthy compounds. Here are five great reasons to eat them regularly.

Avocado is packed with carotenoids
Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).

But avocados aren’t just a rich source of carotenoids by themselves-they also help you get more of these nutrients from other foods. Carotenoids are lipophilic (soluble in fat, not water), so eating carotenoid-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb the carotenoids.

An easy way to do this is to add sliced avocado to a mixed salad. (Try this avocado salad with lemon-herb shrimp.)

Avocado can help you lose weight
Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.

Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.

Avocado can help stabilize blood sugar
Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term. Try putting mashed avocado on sandwiches instead of mayonnaise or on bread instead of butter. To keep what’s left over from turning brown, spritz the flesh with cooking spray or coat with lemon juice and wrap in plastic. (If you love caprese salad, this avocado caprese crostini won’t disappoint!)

Avocado can protect your unborn baby-and your heart
One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant-or planning to be-avocados will help protect your unborn baby.

A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy.

Avocado can help lower your cholesterol
As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11 percent.

High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy. (If you’re not exactly a fan of avocado, try these fruits and veggies to help prevent high cholesterol.)


by 3 Comments

Garlic: Proven Health Benefits

Garlic (Allium sativum), is used widely as a flavoring in cooking, but it has also been used as a medicine throughout ancient and modern history; it has been taken to prevent and treat a wide range of conditions and diseases.

Garlic belongs to the genus Allium and is closely related to the onion, rakkyo (an onion found in Asia), scallion, chive, leek, and shallot. It has been used by humans for thousands of years and was used in Ancient Egypt for both culinary purposes and its health and therapeutic benefits.

This article will look at the potential health benefits of garlic and cover any research that supports the claims.

In this article:

  1. Garlic for food and medicine – a brief history
  2. Garlic is used widely today for its therapeutic properties
  3. Health benefits of garlic – scientific studies


Fast facts on garlic

  • In many countries, garlic has been used medicinally for centuries.
  • Garlic may have a range of health benefits, both raw and cooked.
  • It may have significant antibiotic properties.

 

Garlic for food and medicine – a brief history

Garlic has been used all over the world for thousands of years. Records indicate that garlic was in use when the Giza pyramids were built, about 5,000 years ago.

Richard S. Rivlin wrote in the Journal of Nutrition that the ancient Greek physician Hippocrates (circa. 460-370 BC), known today as “the father of Western medicine,” prescribed garlic for a wide range of conditions and illnesses. Hippocrates promoted the use of garlic for treating respiratory problems, parasites, poor digestion, and fatigue.

The original Olympic athletes in Ancient Greece were given garlic – possibly the earliest example of “performance enhancing” agents used in sports.

From Ancient Egypt, garlic spread to the advanced ancient civilizations of the Indus Valley (Pakistan and western India today). From there, it made its way to China.

According to experts at Kew Gardens, England’s royal botanical center of excellence, the people of ancient India valued the therapeutic properties of garlic and also thought it to be an aphrodisiac. The upper classes avoided garlic because they despised its strong odor, while monks, “…widows, adolescents, and those who had taken up a vow or were fasting, could not eat garlic because of its stimulant quality.”

Throughout history in the Middle East, East Asia, and Nepal, garlic has been used to treat bronchitis, hypertension (high blood pressure), TB (tuberculosis), liver disorders, dysentery, flatulence, colic, intestinal worms, rheumatism, diabetes, and fevers.

The French, Spanish, and Portuguese introduced garlic to the New World.

Garlic is used widely today for its therapeutic properties

Currently, garlic is widely used for several conditions linked to the blood system and heart, including atherosclerosis (hardening of the arteries), high cholesterol, heart attack, coronary heart disease, and hypertension.

Garlic is also used today by some people for the prevention of lung cancer, prostate cancer, breast cancer, stomach cancer, rectal cancer, and colon cancer.

It is important to add that only some of these uses are backed by research.

A study published in the journal Food and Chemical Toxicology warned that short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts. This may be a problem for some people who do not like or cannot tolerate the taste and/or odor of fresh garlic.

Health benefits of garlic – scientific studies

Below are examples of some scientific studies published in peer-reviewed academic journals about the therapeutic benefits (or not) of garlic.

Lung cancer risk

People who ate raw garlic at least twice a week during the 7 year study period had a 44 percent lower risk of developing lung cancer, according to a study conducted at the Jiangsu Provincial Center for Disease Control and Prevention in China.

The researchers, who published their study in the journal Cancer Prevention Research, carried out face-to-face interviews with 1,424 lung cancer patients and 4,543 healthy individuals. They were asked about their diet and lifestyle, including questions on smoking and how often they ate garlic.

The study authors wrote: “Protective association between intake of raw garlic and lung cancer has been observed with a dose-response pattern, suggesting that garlic may potentially serve as a chemo-preventive agent for lung cancer.”

Brain cancer

Organo-sulfur compounds found in garlic have been identified as effective in destroying the cells in glioblastomas, a type of deadly brain tumor.

Scientists at the Medical University of South Carolina reported in the journal Cancer that three pure organo-sulfur compounds from garlic – DAS, DADS, and DATS – “demonstrated efficacy in eradicating brain cancer cells, but DATS proved to be the most effective.”

Co-author, Ray Swapan, Ph.D., said “This research highlights the great promise of plant-originated compounds as natural medicine for controlling the malignant growth of human brain tumor cells. More studies are needed in animal models of brain tumors before application of this therapeutic strategy to brain tumor patients.”

Hip osteoarthritis

Women whose diets were rich in allium vegetables had lower levels of osteoarthritis, a team at King’s College London and the University of East Anglia, both in England, reported in the journal BMC Musculoskeletal Disorders. Examples of allium vegetables include garlic, leeks, shallots, onions, and rakkyo.

The study authors said their findings not only highlighted the possible impact of diet on osteoarthritis outcomes but also demonstrated the potential for using compounds that exist in garlic to develop treatments for the condition.

The long-term study, involving more than 1,000 healthy female twins, found that those whose dietary habits included plenty of fruit and vegetables, “particularly alliums such as garlic,” had fewer signs of early osteoarthritis in the hip joint.

Potentially a powerful antibiotic

Diallyl sulfide, a compound in garlic, was 100 times more effective than two popular antibiotics in fighting the Campylobacter bacterium, according to a study published in the Journal of Antimicrobial Chemotherapy.

The Campylobacter bacterium is one of the most common causes of intestinal infections.

Senior author, Dr. Xiaonan Lu, from Washington State University, said, “This work is very exciting to me because it shows that this compound has the potential to reduce disease-causing bacteria in the environment and in our food supply.”

Heart protection

Diallyl trisulfide, a component of garlic oil, helps protect the heart during cardiac surgery and after a heart attack, researchers at Emory University School of Medicine found. They also believe diallyl trisulfide could be used as a treatment for heart failure.

Hydrogen sulfide gas has been shown to protect the heart from damage.

However, it is a volatile compound and difficult to deliver as therapy.

Because of this, the scientists decided to focus on diallyl trisulfide, a garlic oil component, as a safer way to deliver the benefits of hydrogen sulfide to the heart.

In experiments using laboratory mice, the team found that, after a heart attack, the mice that had received diallyl sulfide had 61 percent less heart damage in the area at risk, compared with the untreated mice.

In another study, published in the Journal of Agricultural and Food Chemistry, scientists found that garlic oil may help protect diabetes patients from cardiomyopathy.

Cardiomyopathy is the leading cause of death among diabetes patients. It is a chronic disease of the myocardium (heart muscle), which is abnormally thickened, enlarged, and/or stiffened.

The team fed diabetic laboratory rats either garlic oil or corn oil. Those fed garlic oil experienced significantly more changes associated with protection against heart damage, compared with the animals that were fed corn oil.

The study authors wrote, “In conclusion, garlic oil possesses significant potential for protecting hearts from diabetes-induced cardiomyopathy.”

Human studies will need to be performed to confirm the results of this study.

High cholesterol and high blood pressure

Researchers at Ankara University investigated the effects of garlic extract supplementation on the blood lipid (fat) profile of patients with high blood cholesterol. Their study was published in the Journal of Nutritional Biochemistry.

The study involved 23 volunteers, all with high cholesterol; 13 of them also had high blood pressure. They were divided into two groups:

  • The high-cholesterol normotensive group (normal blood pressure).
  • The high-cholesterol hypertensive group (high blood pressure).

They took garlic extract supplements for 4 months and were regularly checked for blood lipid parameters, as well as kidney and liver function.

At the end of the 4 months, the researchers concluded “…garlic extract supplementation improves blood lipid profile, strengthens blood antioxidant potential, and causes significant reductions in systolic and diastolic blood pressures. It also leads to a decrease in the level of oxidation product (MDA) in the blood samples, which demonstrates reduced oxidation reactions in the body.”

In other words, the garlic extract supplements reduced high cholesterol levels, and also blood pressure in the patients with hypertension. The scientists added that theirs was a small study – more work needs to be carried out.

Prostate cancer

Doctors at the Department of Urology, China-Japan Friendship Hospital, Beijing, China, carried out a study evaluating the relationship between Allium vegetable consumption and prostate cancer risk.

They gathered and analyzed published studies up to May 2013 and reported their findings in the Asian Pacific Journal of Cancer Prevention.

The study authors concluded, “Allium vegetables, especially garlic intake, are related to a decreased risk of prostate cancer.”

The team also commented that because there are not many relevant studies, further well-designed prospective studies should be carried out to confirm their findings.

Alcohol-induced liver injury

Alcohol-induced liver injury is caused by the long-term over-consumption of alcoholic beverages.

Scientists at the Institute of Toxicology, School of Public Health, Shandong University, China, wanted to determine whether diallyl disulfide (DADS), a garlic-derived organosulfur compound, might have protective effects against ethanol-induced oxidative stress.

Their study was published in Biochimica et Biophysica Acta.

The researchers concluded that DADS might help protect against ethanol-induced liver injury.

Preterm (premature) delivery

Microbial infections during pregnancy raise a woman’s risk of preterm delivery. Scientists at the Division of Epidemiology, Norwegian Institute of Public Health, studied what impact foods might have on antimicrobial infections and preterm delivery risk.

The study and its findings were published in the Journal of Nutrition.

Ronny Myhre and colleagues concentrated on the effects of Alliums and dried fruits, because a literature search had identified these two foods as showing the greatest promise for reducing preterm delivery risk.

The team investigated the intake of dried fruit and Alliums among 18,888 women in the Norwegian Mother and Child Cohort, of whom 5 percent (950) underwent spontaneous PTD (preterm delivery).

The study authors concluded, “Intake of food with antimicrobial and prebiotic compounds may be of importance to reduce the risk of spontaneous PTD. In particular, garlic was associated with overall lower risk of spontaneous PTD.”

Garlic and the common cold

A team of researchers from St. Joseph Family Medicine Residency, Indiana, carried out a study titled “Treatment of the Common Cold in Children and Adults,” published in American Family Physician.

They reported that “Prophylactic use of garlic may decrease the frequency of colds in adults, but has no effect on duration of symptoms.” Prophylactic use means using it regularly to prevent disease.

Though there is some research to suggest that raw garlic has the most benefits, other studies have looked at overall allium intake, both raw and cooked, and have found benefits. Therefore, you can enjoy garlic in a variety of ways to reap its advantages.

 
Fri 18 August 2017    By Christian Nordqvist Reviewed by Natalie Butler, RD, LD
 


by 2 Comments

Why Cinnamon Is Insanely Good for You

Scientists have long suspected that cinnamon can help prevent blood-sugar spikes and protect against insulin resistance, a risk factor for diabetes. But how, exactly, has remained a mystery—and while some studies have suggested a strong effect, others have been inconclusive.

New research presented Saturday at the American Society for Biochemistry and Molecular Biology annual meeting suggests a potential mechanism for these effects, lending support to the idea of cinnamon as a metabolic powerhouse. In fact, researchers say, the spice’s benefits may extend far beyond blood-sugar control.

Amy Stockert, associate professor of biochemistry at Ohio Northern University Raabe College of Pharmacy , has been studying cinnamon for years. In 2015, her research showed that type 2 diabetics who took daily cinnamon supplements saw greater reductions in blood sugar than those who took a placebo.

Some of these effects lasted even after participants stopped taking the supplements, says Stockert, which suggested that lasting changes had been triggered at the cellular level. “We started to suspect that one of the proteins involved in gene expression was being influenced by cinnamon,” she says.
Her new research, which has not yet been published in a peer-reviewed journal, focuses on Sirtuin-1 (also called Sirt-1)—a protein that’s active in insulin regulation. “We know that Sirt-1 acts on another protein that affects how glucose is transported,” says, “so it made sense that it might be the key player.”

Scientists know that Sirt-1 is activated by resveratrol, an antioxidant found in red wine that’s been touted for its anti-aging and cholesterol-lowering properties. Cinnamon contains similar compounds, known as phenols, which Stockert thought might also bind to Sirt-1 molecules in the same way. She and her colleagues used a computer model to test this hypothesis, and discovered that the cinnamon phenols had similar, sometimes even stronger interactions with the protein.

This suggests that the phenols in cinnamon also activate Sirt-1, providing a possible explanation for their beneficial properties. “If that’s true, it means cinnamon is doing more than just lowering blood sugar,” says Stockert. “It’s acting on a protein that affects lipid metabolism, cell growth changes, and the expression of a variety of genes.”

Stockert’s previous research found that people who consumed 1 gram a day of cinnamon saw blood sugar reductions comparable to what would be expected from prescription drugs. But she believes that even smaller quantities—like those used in cooking and seasoning—could also have benefits.
“If cinnamon interacts with this enzyme in the way our model suggests, it could possibly be linked to anti-aging, antioxidant control, a lot of really important health benefits,” she says. “And it shouldn’t take one gram a day to see those effects.”

Stockert recommends buying cinnamon—whole or ground—from reputable spice companies. Her team is now studying the effects of cinnamon on fat cells, and hope to expand their research to muscle and liver cells, as well.

Nancy Farrell, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, says that while the research on blood sugar is still inconclusive, it’s encouraging that the topic is being studied further.

“Cinnamon, in moderation and in daily foods, is generally a good habit,” says Farrell.
Farrell recommends adding cinnamon to oatmeal, toast, butternut squash, chili, and more. She cautions that above-average doses can worsen liver function for people with existing liver damage, and “use of cinnamon supplements should always be discussed with your physician.”This isn’t the first time cinnamon’s been touted for its health benefits beyond blood sugar control—and it’s certainly not the final word. But given the low risk and reported benefits, it seems a worthwhile addition to your diet, if you like the taste.

Amanda MacMillan   Apr 24, 2017    TIME Health
source: time.com


by 2 Comments

Are Eggs Healthy?

In some ways, eggs are very good for you.

First of all, they are a nutrient-dense food. They contain high-quality protein, meaning eggs offer all nine essential amino acids that can’t be made by humans and therefore must come from our diets. Protein in eggs can help build and preserve muscle as well as boost satiety, both of which are important for weight control.

Eggs are also one of the few food sources of vitamin D and a source of the nutrient choline, which may help protect against birth defects in infants. They contain vitamin A, vitamin B12, riboflavin (B2) and the antioxidant selenium, as well as lutein and zeaxanthin, which help keep our eyes healthy.

Most of an egg’s calories, vitamins and minerals are found in the yolk.

But what about the cholesterol in eggs? It’s true that eggs are high in dietary cholesterol, which is also found in the yolk, but they’re low in saturated fat, which is the bigger culprit when it comes to raising blood cholesterol levels. Because of this, eggs get the green light according to the government’s 2015-2020 Dietary Guidelines for Americans.

In fact, one recent meta-analysis found that higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke. And a 2016 Finnish study involving more than 1,000 men concluded that egg or cholesterol intakes are not associated with increased risk of coronary artery disease, even in those who are genetically predisposed to experience a stronger effect of dietary cholesterol on blood cholesterol.

What is more likely to affect your health is how eggs are prepared, as well as which other foods you combine with them. One large poached egg has 71 calories and 2 grams of saturated fat, and an omelet made with spinach and one yolk is also a lean choice. But a serving of eggs Benedict with bacon and Hollandaise sauce has about 800 calories and 26 grams of saturated fat.

So feel free to enjoy eggs, but watch how you eat them. And balance eggs with other healthy fiber-rich foods such as fruits, vegetables and whole grains.

By Lisa Drayer, CNN     Fri April 14, 2017
 
Lisa Drayer is a nutritionist, author and health journalist.
 
source: www.cnn.com