Health and Living

Marital Stress Linked to Heart Disease

noreply@blogger.com (Admin aka Mimin) — Thu, 25 Oct 2007 04:43:00 +0000

(HealthDay News) -- When married couples lose their cool with one another, it may take a toll on their hearts, too, researchers have found.

What's more, the damage that's wrought may depend on how they lose it, according to study leader Tim Smith, a professor of psychology at the University of Utah.

For women, hostility appears to be the culprit. Wives who were hostile in disagreements with their spouses were more likely to have atherosclerosis, often referred to as hardening of the arteries, Smith and his colleagues discovered. Levels of calcification were particularly high among those women whose husbands also were hostile.

Among husbands, atherosclerosis was more common when either they or their wives acted in a controlling manner, the research team said.

Whether it's social conditioning or some other factor that causes women to be influenced by hostility and men by issues of control is uncertain, Smith said. It's hard to separate biological, psychological, and social/cultural processes, he explained, but social conditioning "would certainly play a role."

Smith and his colleagues first presented their research at a meeting of the American Psychosomatic Society.

"There are well-documented differences in the ways that men and women talk and relate to one another, so finding gender-linked differences related to heart risks makes sense to me," said Janice Kiecolt-Glaser, professor and director of the Division of Health Psychology at Ohio State University College of Medicine.

She and husband Ronald Glaser, an Ohio State professor of molecular virology, immunology and medical genetics, have collaborated on a series of studies over the years examining the ways stress can affect the human immune system. Some of their work has focused on the body's ability to heal from wounds after exposure to stressful situations.

One study, for instance, found that a married couple's typical argument can delay wound healing by at least a day. Highly hostile couples healed at rates that were 60 percent lower than those with lesser hostility levels. Blood samples take from those highly hostile couples showed increased levels of certain "cytokines," or proteins, including interleukin-6, which stimulates the healing process but also has been linked to long-term inflammation.

"And sustained elevated levels of pro-inflammatory cytokines have been linked to a variety of age-related diseases, including cardiovascular disease, so our data support their [Smith and colleagues] findings," Kiecolt-Glaser said.

Smith's study involved 150 healthy married couples between 60 and 70 years of age who were paid $150 to participate and received free CT scans of their coronary arteries to check for any calcification that could lead to future risk of heart attack. Couples were recruited through newspaper advertisements and a polling firm.

The couples were videotaped while discussing a sensitive subject in their marriage, such as money, children, vacations or household duties. Graduate students later coded those conversations to reflect how friendly or hostile the couples were and how submissive or controlling.

Two days after the discussions, the couples had CT scans yielding a score for each person indicating the amount of plaque build-up in the arteries that supply the heart.

The finding: "In our data, it [marital discord] was as large an effect [for atherosclerosis], statistically, as traditional risk factors like smoking, cholesterol, blood pressure, activity level, etcetera, but smaller than the effect for age and sex," Smith said.

So, add marital stress to the risk factors people should be aware of as they consider their overall risk for heart disease, Smith explained.

"Besides all the usual and very important biomedical and behavioral risk factors people should consider in evaluating their level of risk, and any possible risk-reducing plan, they should consider chronic stress and negative emotions," he advised.

Broccoli sprout extract protects skin from UV rays

noreply@blogger.com (Admin aka Mimin) — Thu, 25 Oct 2007 04:39:00 +0000

CHICAGO (Reuters) - Most people know eating broccoli is good for you but it also can help skin cells fend off damage from harmful ultraviolet radiation, U.S. researchers said on Monday.

The extract, derived from newly sprouted broccoli seeds, reduced skin redness and damage by more than one third compared with untreated skin, they said. The extract already has been shown to help skin cells fight UV damage in mice.

"This is a first demonstration that a human tissue can be protected directly against a known human carcinogen," said Dr. Paul Talalay of Johns Hopkins University, whose study appears in the Proceedings of the National Academy of Sciences.

"This is not a sunscreen," Talalay said in a telephone interview. Instead, the extract helped fortify skin cells to fight the effects of UV radiation.

Unlike sunscreens, which provide a physical barrier against UV rays by absorbing, blocking or scattering the light, the extract helped boost the production of protective enzymes that defend against UV-related damage, Talalay said.

He has been studying sulforaphane -- a compound in broccoli sprout extract -- for more than 15 years. It has been shown to prevent tumor development in a number of animals treated with cancer-causing agents.

Talalay and colleagues tried it on six people, testing different doses of the extract on several small patches of skin, which was then exposed to a short pulse of UV radiation sufficient to cause varying degrees of sunburn.

They compared the redness of the skin in the treated and untreated areas. "That redness is a measure of a series of processes that go on in the skin which are harmful, including DNA damage," Talalay said.

At the highest doses, the extract reduced redness and swelling by an average of 37 percent.

The effect was long-lasting, Talalay said. "Two days after we stopped treatment, there was still an effect," he said.

The effect varied widely among the volunteers, ranging from 8 percent to 78 percent protection, due to genetic differences.

"What we have shown is important because it works in humans," Talalay said. "How it should be applied to humans -- that requires further work."

The extract might be useful as a means of protecting against exposure to UV radiation, especially in people with suppressed immune systems who are most at risk for skin cancer, such as transplant patients, Talalay said. But it is no substitute for sunscreen.

"It does not prevent the radiation from penetrating into skin cells," he said.

Skin cancer is the most common cancer in the United States, affecting more than 1 million Americans every year, according to the National Cancer Institute. It kills more than 10,000 people each year, representing about 4 percent of all cancer deaths.

The ABCs of CPR

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:22:00 +0000

More than 900 Americans die because of sudden cardiac arrest every day, according to the American Heart Association (AHA). Between 75 percent and 80 percent of all sudden cardiac arrests occur at home, and survival does depend on how quickly defibrillation, either through CPR or an automated external defibrillator (AED), can be administered. With every minute that passes an individual's rate of survival drops by seven to ten percent. After several minutes of no treatment, resuscitation is almost impossible.

CPR is as simple as ABC, as you'll see from a review of the procedures recommended by the AHA below.

First, of course, check to see if the person is responsive. Gently shake the victim and shout, "Are you okay?" If you get a response, you don't need to perform CPR. If you get no response, dial 9-1-1 or point to a bystander and ask that individual to call 9-1-1.

Then begin the ABCs of CPR.

A: Airway
If the person is unresponsive, open the airway. If the person has no head or neck injuries, lift the chin with one hand and push down on the forehead with your other hand to tilt the head back. Place your ear near the mouth and listen and feel for breath; at the same time, look at the chest to see if it's rising and falling.

B: Breathing
If the person isn't breathing normally, give two rescue breaths by keeping the head tilted, pinching the nose closed, and placing your mouth around the victim's mouth. Give the victim two slow, full breaths (about two seconds each) while watching to see that the chest rises with each breath. After giving those two breaths, check for signs of circulation, including breathing, coughing, movement or response to gentle shaking. Continue keeping the head tilted while you place your ear near the mouth. Look, listen and feel for signs of breathing while watching for movement. The AHA doesn't recommend trying to find a pulse.

C: Circulation
If you don't detect circulation, begin chest compressions. Place the heel of one hand in the center of the chest between the victim's nipples with the heel of your second hand on top. Position your body directly over your hands, elbows locked. For an adult victim, apply 15 compressions, pushing the breastbone down about two inches with each thrust. Allow the chest to return to normal between compressions. Use the full weight of your body-don't be scared about cracking ribs-and don't bend your elbows. After 15 compressions, give two more rescue breaths. Repeat this pump-and-blow cycle three more times for a total of 60 compressions. Recheck for signs of circulation. If you don't see any, resume the pump-and-blow cycle until circulation resumes or help arrives.

Remember these three things when administering CPR:

Breathe at a normal rate
Compress hard
Try not to let too much time lapse between compression cycles

How an AED Can Save Lives
While CPR is still the most common method to resuscitate victims after cardiac arrest, using an automated external defibrillator (AED) in conjunction with CPR may prove to be more effective. An AED is a computerized device that delivers an electric shock to the heart. Numerous public facilities, including health clubs, airports and shopping malls, are now putting AEDs on site. As with CPR, training is required to use an AED, but because the device uses voice prompts, lights and text messages to walk a rescuer through the process, it's easy to learn. With CPR alone, survival rates hover around five percent. Yet add an AED to the scenario and survival rates rise significantly.

That doesn't mean you should underestimate the power and contribution of CPR. Start CPR immediately and if possible, send someone else to call 9-1-1 and get the AED. Then continue CPR until the AED is ready.

Getting Certified in CPR and AED
If you're looking for certification options, ACE has an American Heart Association course for you. The eight-hour Heartsaver First Aid with CPR and AED course is offered four times a year at select cities throughout the country and is taught by ACE-certified instructors. The certificate is valid for two years.

The complete ABCs of CPR first appeared in the April/May 2005 issue of ACE Certified News.

Tips for Choosing Herbal Products

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:20:00 +0000

Look for products that offer standardized preparations. This means that every bottle, every pill, always contains the exact same amount of products. Purchasing bargain or lesser-known brands that do not carry the assurance of standardization means you could end up with little or no product or, worse, substances you didn't intend on taking.
Take the time to gather any available research on the herbs you plan to take. While it is preferable to buy from companies that do their own research, you don't want to use their research as your sole source of information.
There are several good books on the market that clearly explain the potential benefits and drawbacks of various supplements, and although there isn't a huge body of scientific evidence available, quite a bit is know about the most popular substances such as gingko biloba, St. John's Wort and ginseng.

Fitness Magazines and Image Disorders

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:17:00 +0000

For years, fashion magazines have taken the heat for displaying unrealistic body types and causing young women to cringe at the sight of their own, normal figures.

But now experts are pointing the finger squarely at health and fitness magazines as well. Researchers at Brigham Young University surveyed nearly 500 high school girls about their exercise and weight-loss methods, and about the magazines they read.

Eating disorders were common, and slightly more than half the girls surveyed said they restricted their calories to less than 1,200 per day.

About 92 percent of the girls reported reading health and fitness magazines, with about half reading them at least once per month.

However, the girls who used diet pills, laxatives, vomiting or restricted diets to lose weight were more likely than their non-dieting peers to read health and fitness magazines.

Though the researchers would not go so far as to conclude that these magazines are the cause of the girls' eating disorders, they do believe that they may help perpetuate or reinforce unhealthy behaviors.

Source: American Journal of Health Education 2001; 32, 130-135

There's No Place Like Home

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:16:00 +0000

A new study found that obese women are more likely to stick with - and lose more weight on - a home-exercise program as compared to a group-based program.

Researchers at the University of Florida followed the progress of 49 women, aged 40 to 60, who were placed on one of two diet and exercise programs.

Both groups, whose weights averaged greater than 190 pounds, limited their caloric intake to 1,200 per day and attended two-hour group sessions for the first six months to learn about weight management.

These sessions were reduced to every other week during the second six months, and were designed to encourage the participants to discuss their eating and exercise habits, and teach them how to maintain these positive changes.

All participants were told to complete a moderate-intensity walking program, consisting of 30 minutes per day, five days per week.

The group-exercise participants engaged in three supervised group walking sessions per week (this was reduced to two for the second six months); they were responsible for walking on their own the other two days. The home exercisers had the option of exercising whenever and wherever they desired.

The researchers attributed the drop in exercise adherence by the group-based exercisers to the restrictive nature of having to use a single, designated site at predetermined times.

''The greater convenience and flexibility of home-based exercise may produce higher levels of exercise participation,'' say the researchers.

It should be noted that previous studies have shown that consultation with, and support from, health and fitness professionals - in addition to an exercise program - help people lose weight and stick with their program.

Source: Journal of Consulting and Clinical Psychology, February 1998; 65: 278-285

Face Facts

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:14:00 +0000

Despite frequent warnings about the dangers of inactivity and obesity, most adults don't see their weight as a problem.

A recent survey of nearly 1,400 physicians and patients revealed the following:

Only 39 percent of adults consider themselves overweight. The U.S. government, however, estimates more than 60 percent of adults are overweight or obese.
Of those who said they were overweight, only about 30 percent were concerned about developing type 2 diabetes, which increases the risk of heart disease, kidney disorders and blindness. Type 2 diabetes is strongly associated with obesity and inactivity.
According to the physicians surveyed, nearly 30 percent of patients diagnosed as overweight in the past year were 35 years old or younger.

Source: Survey conducted by Yankelovich Partners and supported by a grant from Hoffmann-La Roche

Kids' Rooms No Place For T.V.

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:12:00 +0000

Here’s a simple step parents can take to lower their child’s risk of obesity: Keep the television out of the child’s bedroom.

A new study suggests that children aged one to five years who have televisions in their bedrooms watch nearly five hours more TV and videos each week than children without TV sets in their rooms. These children are also more likely to be overweight.

Parents and guardians of more than 2,700 children from 49 New York state agencies of the Supplemental Nutrition Program for Women, Infants and Children were surveyed about their TV/video viewing habits. Each child’s BMI was also measured.

Nearly 40 percent of those surveyed reported having a television set in their bedroom, which raised their risk of being overweight by nearly one-third.

These results are consistent with previous studies of older children, indicating that increases in BMI often coincide with increases in the number of hours spent in front of the TV.

''Because most children watch TV by age 2, educational efforts about limiting child TV/video viewing and keeping TV out of the child’s bedroom need to begin before then,'' writes Barbara Dennison, M.D., lead researcher, in her report, published in the June 2002 issue of Pediatrics.

The American Academy of Pediatrics recommends that children’s total media time be limited to one to two hours per day.

Source: Pediatrics, 2002; 109, 6, 1028-1035

Backpacks: Do It Right

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:10:00 +0000

Kids are back in school and that means they're packing extra pounds - on their backs, that is.

More homework and fewer lockers mean school-age children are increasingly required to shoulder the burden of heavy textbooks, which may be more than their growing frames can bear.

While backpacks are generally the best choice, the American Physical Therapy Association (APTA) urges parents to school their children on how to wear one properly and offers the following tips:

Wear both straps. Sounds obvious, but even most adults know wearing both straps just isn’t cool. But neither is being waylaid by a serious back injury. Slinging a backpack over one shoulder causes a person to lean to one side to compensate for the uneven weight, thus curving the spine. Over time, this can cause lower- and upper-back pain, strained shoulders and neck, and even possible curvature of the spine.
Don't carry too much stuff. Even if that means leaving those N’Sync CDs at home. ''A backpack can range anywhere from 20 to 50 pounds - more added weight than the average pregnant woman may have to carry,'' says Phil Witt, P.T., Ph.D., and associate professor of physical therapy at the University of North Carolina-Chapel Hill. Even when worn properly with both straps, leaning forward to compensate for this extra weight can affect the natural curve in the lower back. Witt recommends carrying no more than 15 to 20 percent of one's body weight. For example, if your child weighs 60 pounds, his backpack should weigh no more than 12 pounds.
Choose a backpack with wide straps. ''Narrow straps dig painfully in shoulders,'' explains Witt, ''and our nerves are very close to the surface.''

Not Sure How You Feel? Think About What You Ate

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:07:00 +0000

The foods you crave may say a lot about the state of your mind and body.

Researchers in France analyzed the eating habits and cravings of more than a thousand men and women and came to the following conclusions:

Women crave food more often than men do, with cravings peaking during times of sadness or anxiety.

Men are more likely to eat when they're feeling happy.

Chocolate cravings may signal that you are tired.

An urge for salty foods or dairy products may be your body’s way of telling you it wants a real meal.

Those who had the most frequent cravings were more likely to be on a diet or actively trying to lose weight.

Researchers theorize that women may experience more cravings because of the increased social pressure to be thin, which also leads them to diet more frequently than men.

However, the relationship between food and mood is extremely complex, and is affected by both biological and psychological factors.

Source: International Journal of Eating Disorders, 2001; 29, 195-204

Hungry? It May Be All In Your Head

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:04:00 +0000

How do you know when you're hungry? Or when you're full? Is it your stomach or your brain that gives you the signal?

Sure, that noisy growl or the pull on your waistband are telltale signs, but chemicals in your brain called neurotransmitters are much more reliable - and quicker to respond.

For some time, serotonin has reigned supreme as the mood-regulating neurotransmitter. Several popular diet drugs operate on the premise that by increasing the amount of time serotonin hangs around in the brain, the easier it is to keep one's appetite in check.

But serotonin has some new competition: CART peptide, or cocaine-and-amphetamine-regulated transcript.

Yes, cocaine. Researchers at Yerkes Primate Research Center at Emory University in Atlanta discovered the CART peptide while conducting studies on this narcotic.

They found that when normal rats were injected with CART they ate 30 percent less than usual. Researchers are hopeful their discovery may eventually lead to another anti-obesity drug.

Of course, what works in rats doesn't always work in humans, particularly since humans eat for numerous reasons, many of which have little or nothing to do with hunger.

But studies such as these remind us of how eager Americans are to solve their weight problems with a pill - and how anxious pharmaceutical companies are to develop one that will do just that.

We can't help wondering what would happen if they discovered a pill that made people want to exercise.

Source: Synapse, April 29, 1998

Build Your Muscles, Build Your Brain

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:01:00 +0000

An active lifestyle has benefits beyond the body. A new study suggests that being active can stimulate brain cell growth and lower the risk of developing Alzheimer’s disease.

German researchers put 30 adult female mice in an ''enriched environment'' that included toys, a running wheel and unlimited food and water for 10 months.

Compared to mice kept in cages, the active mice grew five times more new brain cells and showed fewer sign of age-related brain degeneration. They also were more curious about their surroundings and better able to learn new things.

''Our study suggests that, in mice, we can reduce the effects of aging on the brain with a sustained active and challenging life, even if this stimulation is only begun in middle age,'' writes Gerd Kempermann, M.D., lead author of the study.

While study results in mice don't always transfer to humans, Kempermann suggests that people who change their behavior because of this study ''will certainly do no harm'' and that ''they might even do something good for the brain cells that are involved in learning and memory processes.''

Source: Annals of Neurology, 2002; 52, 135-143

Stay Fit to Stay Alive

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:00:00 +0000

Being sedentary and out of shape may have a more detrimental effect on one's health than other well-known risk factors such as smoking, hypertension and heart disease, according the results of a recent study.

Researchers from Stanford University Medical Center and the Veterans Affairs Palo Alto Health Care System studied more than 6,000 men for an average of six years. The average age of participants was 59.

More than half had experienced an abnormal exercise-test result and/or had a history of cardiovascular disease; nearly one-third had suffered a heart attack, and many had risk factors such as diabetes, high blood pressure, elevated cholesterol and a history of smoking.

The remaining men were apparently healthy without a history of cardiovascular disease.

During the study period, more than 1,200 patients died, most of whom were older. After adjusting for age, however, researchers concluded that exercise capacity was a more powerful predictor of mortality than any other risk factor.

They also found that as exercise capacity improved, patients experienced corresponding improvements in survival rates.

In a corresponding editorial, Dr. Gary J. Balady of Boston Medical Center compares these new findings with Darwin's theory of survival of the fittest. Balady urges physicians to go beyond identifying risk factors and to encourage and prescribe increased physical activity as an essential step in reducing one's risk of death.

Source: The New England Journal of Medicine, 2002; 346, 793-801, 852-854

For Older Adults, A Little Exercise Goes A Long Way

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 23:00:00 +0000

Just one workout a week is all it takes for older adults to maintain their strength and, possibly, their independence, according to a new study from researchers at the Human Performance Laboratory at Ball State University, Muncie, Ind.

Ten sedentary 70-year-old men were recruited to take part in a 12-week strength-training program.

After training three times per week, the men had increased their muscle size and strength by 50 percent.

At the end of the program, half the men went back to their sedentary ways, while the other half did the same routine, but only once per week.

After six months, the sedentary men had lost much of their muscle size and strength, but the once-a-week exercisers were still going strong.

Sarcopenia, or loss of muscle size and strength, is a major cause of the falls and injuries among older adults that result in a loss of independent living.

''One day per week seems to be effective,'' writes Scott Trappe, Ph.D., in the April issue of the Journal of Gerontology: Biological Sciences.

''Older adults could engage in a low-volume, high-intensity resistance-training program and still maintain independence and reduce their chances for falls and injuries.''

Source: Journal of Gerontology: Biological Sciences, 2002; 57, B138-B143

Get In Shape By Getting In the Ring

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:58:00 +0000

''Boxing is so basic and simple, yet there's way more to it than meets the eye,'' says Michael Olajide, Jr., a former number one World Middleweight contender and boxing trainer from New York City.

Let's start with the laundry list of physical benefits that comes along with boxing training: improved strength, balance, agility, muscle tone and cardiovascular fitness.

''If you want to tone up your midsection, arms, thighs and glutes, boxing is by far one of the most effective workouts you can do,'' says Olajide. ''The secret is you get cardio and toning benefits simultaneously.''

Of course, the upsides of boxing aren't limited to the physical.

Many beginning boxers tap into newfound confidence from the self-defense tactics that are learned from the sport, says Olajide, who served as fight technician for the feature film Ali. And mentally, nothing erases the stress of a tough day quite like punching a heavy bag.

Bitten by the boxing bug?

If you're looking to improve your technique and maybe even a chance to get in the ring, Olajide recommends joining a boxing club or finding a trainer in your area. Check www.boxinggyms.com or try an Internet search for nearby gyms.

Sometimes, local Police Athletic Leagues sponsor boxing programs, so that may be a good place to start. For more information about amateur boxing, see www.usaboxing.com.

Essential boxing equipment

One of the best things about boxing is that it requires very little equipment. Here's what you'll need for a basic workout:

• Mexican hand wraps
• heavy bag (either hanging or standing alone)
• bag gloves
• jump rope
• boxing shoes (with cushion inserts for jumping rope)

You can find this equipment at most sporting goods stores.

Source: Fighting For Fitness by Mark Anders, ACE Fitness Matters Volume 9, Issue 3 (May/June).

Mountain Biking Facts

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:56:00 +0000

As the popularity of mountain biking soars, so do the number of injuries. An estimated 8.6 million cyclists hit the trails in 1998, nearly double the number in 1993.

A 12-month study conducted by Dr. Lee Jeys of the Royal Shrewsbury Hospital found that nearly half of the injuries were fractures, particularly to the collarbone and shoulder. Head and neck injuries were also common.

Cyclists are urged to wear protective gear, including a helmet and wrist and knee pads, to reduce the risk of serious injuries.

Source: British Journal of Sports Medicine, 2001; 35, 197-199

Soy is More Than Just Good Source of Protein

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:54:00 +0000

by Ellie Zografakis, R.D., & Dale Huff, R.D., CSCS

There's no getting away from it - protein supplementation is today’s hot nutritional topic. And everyone has a different take on where that extra protein should be derived.

In the bodybuilding community, the protein source of choice has long been whey protein, with soy protein coming in a distant second. If you count yourself among the whey devotees, here's some information that may encourage you to take another look at soy.

The whey it is

The two most-researched forms of protein supplements are soy protein isolate and whey concentrate.

Soy protein isolate is 90 percent protein on a dry-weight basis, is highly digestible (97 percent) and allows the essential amino acids (valine, isoleucine and leucine, which the body does not produce) to be absorbed across the GI tract.

A water-washed process is used to allow isoflavones to remain intact. All of the gas-producing carbohydrates and fat have been removed.

Whey concentrate is extracted by two processes: microfiltration (proteins are physically separated by a filter) and ion exchange (extracted by specific electronic charges).

Both of these processes are very expensive, which is why whey protein is the most costly protein source on the market. Both soy protein isolate and whey concentrate are high-quality proteins and have a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0.

Amino acid content

Glutamine, a nonessential amino acid, is the body's primary carrier of nitrogen to skeletal muscle and other tissues. It helps buffer lactic acid buildup in the blood and muscles, boosts muscle protein activity, increases growth hormone levels and strengthens immune capacity. Soy protein isolate typically contains 10.5 grams glutamine/100 grams protein, while whey concentrate contains 4.9 grams glutamine/100 grams protein.

Arginine plays a key role in stimulating the release of anabolic hormones that promote muscle formation, reducing physiological stress, and maintaining a strong and healthy immune system. Soy protein isolate contains 7.6 grams arginine/100 grams protein and whey concentrate contains 2.9 grams arginine/100 grams protein.

Branched chain amino acids

Branched chain amino acids are used as an energy source during exercise. During endurance activity, nitrogen is removed from the BCAA and converted to alanine, which is transported via the bloodstream from the muscle to the liver where it is converted to glucose.

Glucose from the liver returns to muscle to supply energy for fueling exercise. Whey concentrate contains approximately 20 percent BCAAs while soy protein isolate contains 18 percent.

The benefits

Nearly 40 research studies have examined various types of soy products and found significantly decreased serum concentration of total cholesterol, low-density lipoproteins and triglycerides when animal products are replaced by soy protein in the diet¹.

Soy products that contain fat are rich in polyunsaturated fat called linoleic acid, which also has been shown to lower blood cholesterol. Certain phytochemicals found in soy, most notably genistein and daidzein, may offer further protection against cardiovascular disease. To date, little research has been done on whey protein's effect on total cholesterol, LDL or triglycerides.

Research is currently underway to examine the potential for isoflavones to suppress tumor growth. Soy may reduce the risk of prostate cancer in men and breast cancer in women².

And its high estrogen content may lengthen the menstrual cycle in women, thereby reducing the potential cancer-causing effect of one's own estrogen. No research has been done on whey in relation to cancer prevention.

Phytochemicals also appear to have a modest positive effect on bone health³.

A big concern with recommending additional protein is its potentially taxing effect on the kidneys. Soy protein isolate has been proven to actually decrease the load placed on the kidneys by decreasing proteinuria, renal hypertrophy, and causing less renal histological damage^{4, 5}.

Research on Romanian Olympic rowers, swimmers and kayak-canoers indicates that a soy protein supplement aids in the formation of lean body mass, increases serum hemoglobin, decreases urinary mucoproteins (renal stress due to excretion of higher amounts of mucoproteins is considered a biochemical marker of metabolic fatigue in the athlete) and reduces fatigue after training sessions⁶.

Application

Soy's ability to reduce the workload of the kidneys and maintain the health of the vascular system, and the preventative properties of isoflavones, genistein and daidzein give soy a distinct advantage over whey protein.

Soy protein is a healthy adjunct to a varied diet high in fiber, fruits and vegetables and moderate in fat, whether your goals are to lose weight or improve sports performance.

References

1. Anderson, J. et al. (1995). Meta-analysis of the effects of soy protein intake on serum lipids. New England Journal of Medicine, 333, 276-82. 2. Messinal M.J. et al. (1994). Soy intake and cancer risk: A review of the in vitro and in vivo data. Nutr Cancer, 21, 113-131. 3. Arjmandi, B.H. et al. (1996). Dietary soybean protein prevents bone loss in an ovariectomized rat model on osteoporosis. J Nutr, 126, 161-167. 4. Kontessis, P., et al. (1990). Renal, metabolic and hormonal responses to ingestion of animal and vegetable proteins. Kidney Int, 38, 136-144. 5. Williams, A.J. et al. (1987). Effect of varying quantity and quality of dietary protein intake in experimental renal disease of fischer rats. Nephron, 46, 83-90. 6. Dragan, V. et al. (1992). Studies regarding the efficiency of Supro isolated soy protein in Olympic athletes. Rev Roum Physio, 29, 63-70.

Green Tea Sparks Your Metabolism

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:45:00 +0000

Green tea has had more than its fair share of good press lately, with several studies touting its protective effect against heart disease, rheumatoid arthritis and tumors.

Now a new, albeit small, study out of Switzerland reports that green tea may have the power to raise metabolic rates, speed up fat oxidation and help people lose weight.

Ten healthy men consumed either green tea extract, which contains 50 milligrams of caffeine, 50 milligrams of caffeine alone, or no caffeine at all. Only the group that consumed the green tea extract showed any increase in metabolic rate.

Researchers suspect that the powerful antioxidants found in green tea, along with the caffeine, are responsible for its higher fat-burning effects.

Source: American Journal of Clinical Nutrition, December 1999

Low-Fat Isn't Always Better

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:44:00 +0000

Women who follow a low-fat diet may not be getting as many essential nutrients as they should, according to the findings of a 27,000-person U.S. Department of Agriculture (USDA) study.

More than half the women who reduced their fat intake to less than 30 percent of total calories were short-changing themselves on vitamins A and E, calcium, folic acid, iron and zinc.

This, in turn, places them at greater risk for osteoporosis, pregnancy-related problems and, perhaps, certain types of cancer

While a low-fat diet is recommended for the prevention of obesity, breast cancer, diabetes and heart disease, following a low-fat diet at the expense of nutrients is not a wise choice.

Instead, women - and men as well - should follow a diet that is varied and balanced, low in fat and high in essential nutrients.

For some, supplementation may be in order. For others, simply choosing high-nutrient foods over high-sugar, low-fat foods can make a positive difference in overall health.

Source: Federation of American Societies for Experimental Biology, April 19, 1998

The Lingering Effects of Caffeine

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:43:00 +0000

Turns out that extra-tall latte first thing in the morning does more than just perk you up - it also stresses you out.

And even if you consume your caffeine before 1 p.m., you could still be feeling the effects - higher blood pressure and stress levels - by the time you go to bed.

Researchers at Duke University in Durham, N.C., studied the effects of caffeine on 47 regular coffee drinkers.

Participants consumed the caffeine equivalent of four small cups of coffee in two pills (500 milligrams), one pill in the morning and one sometime before 1 p.m.

On another day, participants were given placebos.

When consuming the caffeine pills, participants felt more stressed, had slightly higher blood pressure and produced 32 percent more of the stress hormone epinephrine than when taking the placebo.

Researchers suggest that people who have conditions that are aggravated by stress, such as heart disease or high blood pressure, reduce the amount of caffeine they consume.

FACT: Caffeine has a half-life of an average of four hours, so it will take your body four hours to rid itself of half the amount of caffeine that you've consumed. After eight hours, your body will contain one-quarter of the original amount and, after 12 hours, your body will still contain one-eighth of what you first drank.

Source: Psychosomatic Medicine, 2002: 64, 593-603

What You Buy Isn't Always What You Get

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:41:00 +0000

You may have finally mastered the art of reading food labels, but that won't do you much good if the labels themselves are inaccurate.

A new report by an independent testing organization called ConsumerLab indicates that a majority of nutrition bars - also called energy, protein or diet bars - do not live up to their health claims and many labels mistake the amount of carbohydrates the bars contain.

Of the 30 bars tested, 18 were improperly labeled, including Atkins Advantage nutrition bar and Carb Solutions, a protein bar made by Richardson Labs.

Both companies have been scrutinized by the Food and Drug Administration (FDA), which sent out warning letters to these and 16 other companies informing them that their bars were misbranded, adulterated and in violation of the federal Food, Drug and Cosmetic Act.

Atkins Nutritionals and a coalition of other nutrition bar manufacturers have acceded to the government's demands and are now in the process of creating new labels.

Additionally, 15 of the 30 bars tested contained more carbohydrate than indicated on their labels.

Over the past year, low-carbohydrate bars have been among the fastest-growing segments of the $1.5 billion snack bar market. Atkins Nutritionals alone has sold more than $30 million worth of bars in the past year.

Many companies make the low-carb claim by not including the polydextrose and glycerine, both complex carbohydrate sweeteners, in their carbohydrate count. The FDA recently ruled that these and other sweeteners such as xylitol must be included in the count of total carbohydrates and bars that contain these sweeteners cannot be labeled as low-carb.

Source: ConsumerLab; www.consumerlab.com

Some Fats Are Actually Better Than Others

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:40:00 +0000

Trans fat, found in fried and processed foods, may be worse for the heart than the saturated fat found in meats and dairy products.

Researchers in the Netherlands compared the effect of trans and saturated fats on the cholesterol levels and blood vessel functioning of 29 healthy adults.

Participants followed a diet comprised of 9.2 percent of total calories from trans fat for four weeks, then switched to a diet of the same proportion of saturated fat.

When compared to the saturated fat diet, the trans fat diet reduced blood vessel function, which is measured by how readily the vessels dilate in response to blood flow, by 29 percent and lowered HDL (good) cholesterol level by 20 percent.

It is estimated that trans fat accounts for four percent of dietary fat intake, much of it hidden in foods such as store-bought cookies and crackers and fast-food fare.

Source: Atherosclerosis, Thrombosis and Vascular Biology, 2001; 21, 1233

Eating Fatty Fish Cuts Risk of Heart Disease

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:39:00 +0000

Two new studies offer more evidence that eating several servings of fish rich in omega-3 fatty acids each week may reduce the risk of heart disease and death.

The first study, conducted by researchers from Brigham and Woman’s Hospital in Boston, compared 94 men who died suddenly from heart disease with 184 healthy men.

They discovered that men without heart disease were 81 percent less likely to experience sudden death if they had high levels of omega-3 fatty acids in their blood, regardless of other risk factors such as age or smoking habits.

Found in fatty fish such as salmon and mackerel, omega-3 fatty acids are believed to lower the risk of developing an irregular heart rhythm and to reduce blood cholesterol and clotting.

A second study, published in a recent issue of the Journal of the American Medical Association, looked at data from 85,000 women involved in the Nurses Health Study and found those who consumed at least five servings of fish per week lowered their risk of coronary heart disease by more than 33 percent and cut their risk of fatal heart attack by 50 percent.

Heart disease is the leading cause of death among Americans, and 50 percent of people who die suddenly of cardiac causes had no previous signs or symptoms of heart disease.

''Mounting evidence suggests that there is an inverse association between fish intake and heart disease in women and men,'' writes study author Dr. JoAnn E. Mason.

''We recommend that people eat more fish as part of a healthy diet.''

Source: The New England Journal of Medicine, 2002; 346, 1113-1118; The Journal of the American Medical Association, 2002; 287, 1815-1821.

Garlic May Ward Off More Than Vampires

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:37:00 +0000

Two reviews of studies examining the effects of garlic suggest that it is not only good for the heart, it may also help ward off stomach and colon cancers.

A review of 13 studies in the Annals of Internal Medicine concluded that garlic has a modest effect on cholesterol levels, generally reducing them by about four to six percent (or about 15.7 milligrams).

But garlic may help the heart in other ways, such as reducing clotting tendencies.

Another review of 18 studies published in the American Journal of Clinical Nutrition concluded that garlic may have a protective effect against stomach and colorectal cancers, but it is not clear exactly how much garlic is needed or what form is most effective.

It probably isn't necessary to consume garlic every day; most researchers believe five cloves of raw or cooked garlic per week is sufficient.

The jury is still out on garlic supplements, which are more convenient (and less odorous), but may not offer the same benefits.

Source: Annals of Internal Medicine, 2000; 133, 420-429; American Journal of Clinical Nutrition, 2000; 72, 1047-1052

Vegetarians Be A-Ware!

noreply@blogger.com (Admin aka Mimin) — Thu, 20 Sep 2007 22:36:00 +0000

Vegetarians may be at risk of not consuming enough vitamin A and iron and should increase the amount of dark-colored fruits and vegetables in their diets.

This is the latest recommendation from the Institute of Medicine panel, which adjusted the recommended dietary allowances (RDAs) of vitamin A and several other nutrients.

Vegetarians generally rely on foods such as carrots, broccoli and sweet potatoes to meet their vitamin A requirement, but new research suggests the body is only able to absorb about half the amount of usable nutrient as was previously thought.

Non-vegetarians typically consume enough vitamin A, which is essential for reducing the risk of birth defects and guaranteeing optimal vision, from dairy products, fish and liver.

The RDA for vitamin A is now 900 micrograms per day for men and 700 micrograms per day for women. This requirement can be met by eating a half-cup of cooked carrots.

As for iron, vegetarians may need to double their intake because the body absorbs this mineral less efficiently from cereals, bread and vegetables than it does from meats.

Source: International Journal of Eating Disorders, 2001; 29, 23-38.