Healthy Theory

Natural Compounds In Pomegranates May Inhibit Breast Cancer

Fred Lee — Sat, 13 Mar 2010 16:35:54 +0000

Cancer researchers have discovered that certain compounds that are found in fruits such as pomegranates may be effective in suppressing the formation of hormone-influenced breast tumors. The findings, published in the journal Cancer Prevention Research, focused on what are known as ellagitannins, which are phytochemicals that have antioxidant properties.

These chemicals are the basis for the cancer fighting qualities of the fruit because phytochemicals are believed to suppress the proliferative effects of estrogen, and by extension, inhibit the growth of estrogen induced tumor cells.

Estrogen is a hormone that is responsible for the development and maintenance of a woman’s sexual characteristics, as well as reproduction. When cells with estrogen receptors are exposed to the hormone, it stimulates cells reproduction, or proliferation, in the breast and uterus. Unfortunately, this proliferation may at times also involved the development of tumor cells.

Researchers in the current study wanted to see what effects the juice might have on a key enzyme (aromatase) that is responsible for the formation of estrogen, and by extension, tumor induction in breast tissue. By screening a number of ellagitannin-derived compounds in vitro, they discovered that many of them have the potential to lower the effects of estrogen on the cells. One compound in particular (urlithin B), which is a metabolite derived from the juice, was found to significantly inhibit estrogen-induced cell proliferation.

While the findings are promising, further inquiry is needed in order to see if the effects can be replicated in animal models, and eventually humans. Furthermore, more research needs to be done to better understand the complex interaction of all the components inside the fruit juice, since each individual compound does not act on its own.

Phytochemicals such as ellagitannins found in pomegranates, raspberries, and almonds, are plant compounds that are not essential for human life but are nonetheless believed to protect us from disease and the negative consequences of human metabolism, i.e., oxidative damage. Other important phytochemicals include lycopene in tomatoes, flavanoids in fruit, and isoflavones in soy. Phytochemicals are believed to affect tumor cell formation on a number of levels, including antioxidant activity, hormonal suppression, and the inhibition of DNA replication in cancer cells. Phytochemicals are found in a variety of foods, and good sources include fresh fruits and vegetables, whole grains, and legumes

In this country, breast cancer is the second leading cause of cancer mortality in women, second only to lung cancer. The causes are not exactly known, but certain risk factors can be controlled and may reduce a person’s risk. These include being overweight, hormone replacement therapy, birth control, alcohol consumption, smoking, and diet.

For more information, visit the website for the American Cancer Society, or speak with your doctor. To learn more about the benefits of fruits like pomegranates, consult with a nutritional expert and see the homepage for Pomegranate Information

Childhood Obesity: The Epidemic And What We Can Do To Stop It

Jessica Williams — Sat, 13 Mar 2010 15:45:47 +0000

What was, in recent past, a growing problem among America’s youth is rapidly transforming into an epidemic — a life altering and threatening one. According to the National Association of Children’s Hospitals and Related Institutions (NACHRI), 16 percent of the 6–9 year old population is overweight, and for preschool age children, the obesity rate has more than doubled in the last 30 years.

Fast food is part of the daily diet for nearly one-third of America’s children, and hospitals have seen a horrific rise in the costs of treating obesity-related illnesses in youth — from $35 million between 1979 and 1981 to $127 million by 1999.

It is obvious our culture promotes over-consumption above exercise and activity, but other than popular media, what is contributing to this problem? According to Let’s Move, First Lady Michelle Obama’s national campaign to fight childhood obesity, there are several factors and challenges children must overcome to maintain optimal health — too many for most kids to face alone.

Low-income communities and rural neighborhoods are home to over 23 million children. Often, grocery stores and supermarkets are too far away, and healthy food choices are inaccessible or expensive Few children get the necessary hour of physical activity they require every day in order to stay fit, and many schools are not held to high enough standards when it comes to providing healthful menu options.

Of course, parents play a huge role in the health of their children, as well. Adolescents who are overweight are 70 percent more likely to become obese as adults and this increases to 80 percent if they have an overweight parent, according to NACHRI. So other than staying healthy themselves, what can parents do to promote the awareness of the dangers of childhood obesity and to fight it in their own homes?

Include your child in meal planning, grocery shopping, and cooking. Teach an appreciation for food preparation and help your child understand the importance of healthful food choices.
Make smart substitutions. Switch the sugary morning cereal with a protein and fiber-packed alternative. Keep fresh fruits and veggies cut up in the refrigerator to reduce your child’s instinct to go for chips. Leave sodas on the shelf and replace them with fruit juice or water.
Eat together. Sit at the table and have family meals. It will instill in your child a sense of appreciation for food and help slow down eating.
Avoid fast food, take-out and ordering in as much as possible. Focus on preparing food with fresh ingredients.
Be active with your child. Go for walks after dinner, enroll them in sports or simply incorporate more play into your day.

Obesity-related diseases such as diabetes, high blood pressure, cardiovascular risks, and high cholesterol are affecting America’s youth more than ever. With education, awareness and gradual change, we can work together as parents, teachers and role models to reverse the rise of childhood obesity and work toward a healthier future.

Almonds: A Healthy Snack That May Be Good For Your Heart

Fred Lee — Fri, 12 Mar 2010 22:08:28 +0000

In addition to be a tasty and nutritious snack that is high in protein, it appears that almonds may also have some important health benefits, as well. A recent study supported by the United States Department of Agriculture (USDA) has found that regular consumption of almonds may have significant antioxidative qualities.

Researchers arrived at their findings by studying a group of male and female volunteers who had elevated levels of serum cholesterol. The subjects were given three separate dietary regimens that were identical in caloric content. One group was given a set amount of almonds that was considered a full dose (73 grams, or about 2.5 ounces), a second group was given a half dose, and a third group was given no almonds. The subjects were also put on a low fat diets and were encouraged to maintain a certain body weight while engaging in their usual exercise routines during the course of the study.

After one month, urine and blood samples were taken from the members of each group and analyzed for certain important biomarkers. Biomarkers are substances formed by the body as a result of metabolism and are used as indicators of our physiological state, especially in relation to dietary, pharmacological, and pathological stimuli.

What the researchers found was that when people consumed a full dose of almonds over the one month period, they experienced a significant decrease in the two biomarkers, plasma malondialdehyde (MDA) and urinary isoprostanes. MDA was decreased by almost 19%, while isoprostanes went down by 27%. These two biomarkers are signs of oxidative stress in the body. While the decrease in MDA was seen only in the full dose almond group, the reduction in isoprostanes was seen in both the full and the half dose group, hinting that there may be a threshold effect.

The authors of the study, published in the Journal of Nutrition, stressed that more work needed to be done before any firm conclusions could be made regarding the antioxidant qualities of almonds, including a better understanding of their vitamin E and flavonoid content. Even still, the results did shed light on a dietary minimum that might still confer some health benefits.

Oxidative stress results when a rise in reactive oxygen in our bodies (a by-product of metabolism) surpasses our body’s ability to remove the toxic intermediates and repair any damage that may result. The consequences of this imbalance can include damage to parts of our cells, including proteins, lipids, and DNA. In fact, oxidative stress has been linked to several chronic conditions, including heart disease, Parkinson’s disease, Alzheimer’s disease, and certain cancers.

Whether or not almonds can actually impede this biological damage is still being studied, but on thing is for certain: almonds are one healthy nut. Besides being packed with vitamins and minerals, almonds are high in monosaturated fats, the same healthy fats that are in olive oil. Consumption of nuts has been linked to a lowering of the risk for heart disease, as well as a reduction in serum cholesterol. Regular consumption of almonds is also believed to help protect us from diabetes.

For more information concerning the link between oxidative stress and diet, consult with your doctor. To learn more about almonds, speak with a nutrition expert and visit the website for the World’s Healthiest Foods.

Seaweed Extract For Lymphoma

Denise Reynolds — Fri, 12 Mar 2010 22:05:43 +0000

Do you love sushi as much as I do? Then you will likely be excited by the news presented this week at the American Association for Cancer Research’s Dead Sea International Conference on Advances in Cancer Research.

In a preliminary study, researchers from two Universities and an Australian hospital experimented with compounds derived with seaweed and used them in experiments on types of lymphoma that are classified as being in the B-cell group. Lymphoma is a cancer of the immune system, classified into two types: Hodgkin’s and non-Hodgkin’s. These cancers are then broken down into sub-types according to B- and T-cell groups. The B-cell group is especially resistant to standard treatments used today.

The beneficial compound in seaweed is called fucoidan, a sulfated polysaccharide chemically similar to heparin (a blood thinner). The scientists used an extract of the seaweed, available commercially, and found that it inhibited growth of cancerous cells but did not affect healthy cells. The compound appears to work by preventing the tumor cell from adhering to the tissue’s extracellular matrix. Fucoidan also appears to actually kill tumor cells in both mice and humans, a process called apoptosis by suppressing the activity of a factor involved in cell proliferation.

Fucoidan is primarily found in species of brown seaweed, such as kombu, limu moui, bladderwrack, wakame, mozuku, and hijiki. (Nori, the most common type of seaweed used in sushi dishes here in the U.S. is made of the red alga Porphyra) It is also found in the sea cucumber.

Brown seaweed has been a mainstay of the Japanese diet since ancient times. One study found that inhabitants of Okinawa, Japan have some of the highest life expectancies and consume about 1 gram of kombu seaweed per daySeaweed extract and fucoidan are available as nutritional supplements from various retail outlets. Most appear to be fairly expensive, however, and one should keep in mind that not all products are equal in their quality and effectiveness. The supplements, for most, are probably safe to consume, according to the Memorial Sloan-Kettering Cancer Center review of the supplement product.

Because fucoidan is an anticoagulant and antithombotic, persons on blood thinning medications such as Coumadin should not take supplements of this compound unless approved by a physician. And as for sushi, those with lymphoma should not consume raw fish for risk of acquiring a potentially deadly food-borne infection.

Another Superfruit To Try: The Papaya

Denise Reynolds — Thu, 11 Mar 2010 14:54:49 +0000

The papaya, once called the “fruit of the angels,” is now gaining notoriety for its anticancer powers in addition to its positive effects on the immune system.

University of Florida researchers used papaya leaf extract on 10 different lab-grown tumors, including cancers of the cervix, breast, liver, lung, and pancreas. Papaya slowed the growth of tumors in all of the cultures. The papaya anticancer effects are due to a boost in the production of key signaling molecules called Th1-type cytokines in the immune system, one of the T-helper cells.

Another anti-cancer benefit of the papaya is that it is a rich source of antioxidants, such as vitamin C and flavonoids. Lycopene, for example, has been linked with the reduced risk of a man developing prostate cancer. The papaya’s fiber content may be protective against colon cancer by binding to toxins in the intestine and keeping them away from healthy cells.

Because of its role in reducing inflammation and promoting the beneficial functions of the immune system, the papaya may also help people with inflammatory or autoimmune diseases such as asthma or rheumatoid arthritis.

Papaya may also provide protection against heart disease because it is an excellent source of vitamins C, E, and A. These nutrients help prevent the oxidation of cholesterol, discouraging the accumulation of plaques inside the blood vessel walls which could cause heart attack and stroke. Papayas are also high in fiber, which can prevent cholesterol from being absorbed and may lower high cholesterol levels from even occurring.

Papayas contain an enzyme called papain that helps digest protein. It is especially concentrated when the fruit is unripe. Because it can help break down other foods, it is sometimes used as a digestive enzyme supplement or meat tenderizer. Papain is also used to lower inflammation and to improve healing from burns.

Papayas are especially rich in carotenes (yellow, orange, and red pigments synthesized by plants) which may help protect the eyes from macular degeneration. Data reported in the journal Archives of Opthalmology found that eating 3 or more servings of fruit per day can lower the risk of age-related MD, the primary cause of vision loss in older adults. Certain carotenoids are found in the macula which protect the eye from light-induced oxidative damage.

One caution about the papaya: if you have a latex allergy you may also be allergic to this fruit. Like avocados and bananas, papayas contain substances called chitinases that are associated with the latex-fruit allergy syndrome. Cooking may deactivate the enzymes, however it is still wise to check with your doctor before eating.

Hesitant to try papaya? Whole Foods has these tips:

Choose papayas that have reddish-orange skin and are slightly soft to the touch. Those that are completely green or hard should not be purchased unless you plan to cook them.
To eat whole, wash the fruit, cut it lengthwise, scoop out the seeds and eat like a melon.
Start your breakfast with a glass of papaya or add slices of fresh papaya to your morning cereal.
Add papaya to any smoothie or fruit salad.
For a delicious summer lunch, cut a papaya in half, scoop out the seeds, sprinkle with lime juice and top with cottage cheese or tuna salad, a fresh mint leaf, and roasted almonds.
Make a cold fruit soup by blending papaya, strawberries and yogurt.
Mixed diced papaya, cilantro, jalapeno peppers and ginger for a salsa over fish, shrimp, or scallops.
The seeds of the papaya are edible and have a peppery flavor. Try blending into a creamy salad dressing.

Energy And Sports Drinks: Do You Really Need Them?

Denise Reynolds — Thu, 11 Mar 2010 14:51:41 +0000

Not only has the consumer demand for nutritional supplements increased over the last several years, so has the consumption of energy, sports, and vitamin beverages that promote health, performance enhancement, and other such claims. But does the average American really need these in their daily diets?

Sports Drinks

Sports drinks, such as Gatorade, contain water, carbohydrates, and electrolytes that help replace these vital nutrients after an intense workout. Most Americans that workout at only moderate levels or for short periods of time, do not likely need anything more than plain water. Sports nutritionist Nancy Clark says, “The average person is not working out hard enough to need the rapid refueling these drinks offer.”

Still, some are put off by the taste of plain water and choose the flavoring of a sports drink thinking it may be a better choice than a soda. In some ways it is — no caffeine, for example. However, many are about equal to soft drinks in sugar and calories per serving, and sports drinks are higher in sodium.

Dentists are concerned about the overuse of sports drinks because the acidity may attack the tooth enamel and contribute to the erosion of teeth. Athletes are at an increased risk because during intense training, the body becomes dehydrated, producing less saliva. Saliva protects the teeth from harm. Drinking a sports drink could damage the exposed teeth and excessive drinking may cause irreversible damage.

Energy Drinks

Energy drinks, including the popular brand names Red Bull and Monster, are different from sports drinks in that they do typically contain caffeine. Caffeine is promoted among those who participate in athletics because it slows the onset of fatigue and increases alertness, focus, and reaction time. One serving of an energy drink usually provides about 80 milligrams of caffeine, compared to 65 to 200 milligrams in a cup of coffee, depending upon the type of coffee and preparation.

Energy drinks may also contain additional ingredients, such as taurine, and amino acid, and B-vitamins with a claim that they can also increase energy and fight fatigue. Most of the additives, however, are not in high enough amounts to produce any real benefit.

The National Federation of State High School Associations discourages the use of energy drinks for athletes as they may not provide the right amount of hydration (caffeine is a diuretic). Some of the side effects that can occur with excess use of energy drinks includes insomnia, nervousness, headache, and tachycardia (fast heart rate).

There are also several warnings released after a University of Florida research study found that those who combine energy drinks with alcohol (think Red Bull and vodka) are three times more likely to become intoxicated and four times more likely to attempt drunken driving. The combination of caffeine and alcohol may trick the brain into thinking that the person is sober when they are not.

Vitamin Waters

The newest addition to the beverage industry is probably water that is fortified with vitamins and flavorings. While it is not likely that these beverages are harmful, they really produce no additional benefit for the drinker. Most of these beverages are fortified in particular with the water-soluble vitamins — the B complex vitamins and vitamin C. Most Americans are not deficient in these and can obtain them through an overall healthy diet.

These beverages also may contain excess sugar and calories. VitaminWater by Glaceau for example contains just over 32 grams of the simple sugar fructose. Also, these specialized waters are made specifically for adults – do not offer to children who are at a greater risk for vitamin toxicity because of their smaller bodies.

The Bottom Line
For the most part, plain water is best for rehydration followed by 100% fruit juice. If you choose any of these beverages, be sure to follow the maxim “Drink in moderation”.

Magnesium: The Miracle Mineral

Karen Eisenbraun — Tue, 09 Mar 2010 06:44:31 +0000

An important mineral that is often overlooked in modern medicine, magnesium is essential to several hundred different functions in the body. Mark Sircus, Ac,. OMD, director of the International Medical Veritas Association and author of several books on the subject of magnesium, believes that 68% of Americans do not consume enough magnesium to meet the government’s recommended daily allowance (RDA), and that the government’s RDA is already set too low to adequately prevent illness.

“If you do not have sufficient amounts of magnesium, your body cannot make or utilize protein,” says Dr. Sircus. “Similarly, if you don’t have adequate amounts of magnesium, the vitamin C and E that you consume cannot be used.”

Health effects of magnesium deficiency

Dr. Carolyn Dean, author of The Magnesium Miracle states that up to 80 percent of the population may be suffering from a magnesium deficiency. Magnesium deficiency has been linked to more than 20 different health conditions, including:

Anxiety
Asthma
Irritable bowel syndrome and other digestive problems
Migraines
Depression
Diabetes
Fatigue
Heart disease
Hypertension
Insomnia
Gynecological conditions in women, such as PMS and cramping
Osteoporosis
Tooth decay
Muscle twitches, tics, and spasms
Muscle aches
Back pain
Kidney stones
Stress
Hypoglycemia
Attention deficit disorder
Jaw pain or dysfunction

The benefits of magnesium

In addition to relieving the health conditions listed above, magnesium helps maintain memory function, is responsible for overall energy production, removes toxins and heavy metals from the body, and decreases signs of aging. Topically applied magnesium can help smooth out wrinkles and relieve skin conditions such as psoriasis. Rubbed directly into arthritic joints, magnesium can provide instant pain relief. And, because magnesium is responsible for muscle relaxation, it may even help women achieve orgasm more easily. On her web site, Dr. Dean shares the story of a female patient who experienced easier orgasms after just one week on magnesium supplements.

Magnesium is also responsible for the action of the heart muscle, the formation of bones and teeth, proper bowel function, and relaxation of blood vessels.

Magnesium and heart disease

According to Dr. Dean, major studies conducted on magnesium show that when patients were given magnesium as soon as possible after a heart attack and before any other drugs, the damage to the heart was greatly reduced. Administering intravenous magnesium to patients following a heart attack reduced the chance of death by more than half. Magnesium is particularly beneficial in combating heart disease due to its ability to dilate blood vessels and dissolve blood clots, prevent spasms in the heart, and counteract calcium buildup, which increases spasms.

Magnesium and calcium

With our current emphasis on calcium consumption, many Americans are experiencing an imbalance between calcium and magnesium. Research on the Paleolithic diet shows that our bodies evolved to maintain a 1:1 calcium to magnesium ratio. Some researchers, however, believe the calcium to magnesium ratio in the average American is closer to 6:1. Continued emphasis on calcium intake creates an even greater magnesium deficiency.

Magnesium in food sources

Obtaining adequate levels of magnesium through diet alone can be very difficult. The best sources of dietary magnesium are nuts, seeds, and green, leafy vegetables; however, conventionally farmed produce is typically grown in soil that is lacking in magnesium. Organic produce may contain more magnesium if the farmers use magnesium-rich fertilizer. Food grown in naturally composted soil is preferable. Avoid processed and refined foods such as white bread and sugar, which have had the magnesium removed from them.

Supplements

Magnesium supplements may be useful in increasing magnesium levels, but can cause diarrhea, which interferes with the absorption of the magnesium. To be properly absorbed, magnesium must remain in the intestines for 12 hours. An individual’s medications and the health status of the digestive system can also negatively affect magnesium absorption. In individuals who are severely deficient in magnesium, very large quantities of supplements may be required to reach necessary levels. However, taking higher levels of magnesium supplements can increase the side effects of diarrhea, resulting in even less absorption.

Transdermal application

For maximum absorption, Dr. Sircus recommends applying magnesium products directly to the skin. In his book, Transdermal Magnesium Therapy, Dr. Sircus explains that applying magnesium directly to the skin allows it to bypass the digestive system and avoid the potential side effects of supplements.

“The therapeutic value of magnesium as a transdermal application reaches well beyond the potential of dietary magnesium,” says Dr. Sircus. “Transdermal therapy effectively saturates the tissues, delivering high amounts of magnesium to where we need it most – directly into circulation.”

Use of products such as a magnesium oil spray, magnesium gel, or magnesium chloride flakes can result in more rapid absorption of the mineral. In a study of 16 individuals with low cellular magnesium levels, participants were asked to use a magnesium body spray in conjunction with a daily 20-minute magnesium foot soak. Seventy-five percent of the participants showed a significant improvement in their intracellular magnesium levels after one month of regular magnesium application.

Resources:
Mercola: The Miracle of Magnesium
Magnesium for Life

This article contains affiliate links

How To Choose A Hospice

Deeanna Franklin Campbell — Tue, 09 Mar 2010 02:36:32 +0000

If you’ve made the decision to place a loved one in a hospice, you might be stymied over the options, and the choices involved.

According to research by the National Hospice Foundation (NHF), 80% of Americans wish to die at home, in actuality, less than 25% of people do. While hospice care offers compassion and dignity to the dying, NHF research shows that 83% of us know almost nothing about hospice care. Very simply, hospice involves a team approach to caring for someone with a terminal illness. It provides for their medical treatment (including palliative care, and at the end, adequate pain management), emotional and spiritual support.

Hospice services are not solely for the elderly. It can provide end-of-life care for patients of all ages with a range of illnesses. After a physician certifies that a patient has six months or less to live, he or she is eligible to receive hospice care for as long as needed─even if the patient lives longer than six months. Care is covered by most private insurers, Medicare and Medicaid.

Most of the time hospice care takes place in a patient’s home. The hospice care team typically includes the patient’s primary caregiver, their personal doctor, the hospice physician, nurses, home health aides, social workers, clergy or other spiritual counselors, trained volunteers, and (if needed) physical or occupational therapists. The team offers care and guidance, including respite time for the caregiver and bereavement counseling. If in-home hospice care isn’t feasible, consider a freestanding facility, or one that’s part of a nursing home or hospital.

Keep in mind the following points when choosing a hospice facility:

Who’s on-call? Ask if the on-call nurse can get to the facility in 30 minutes or less. This is the person who will be called if your loved one needs emergency care at 3 am. You want help to arrive as soon as possible. Make sure they understand to call you as well.
Look for accreditation. It’s voluntary, but it can be a useful tool in helping you decide. It means the hospice was willing to work with an independent organization to enhance their services, and meet quality standards. Accreditation is offered by the Joint Commission on Accreditation of Healthcare Organizations (JCAHO), and the Community Health Accreditation Program (CHAP).
Ask about pharmacy access. Does the pharmacy used have experience with, and thorough knowledge of typical hospice drugs?
How many patients are onsite? Take a tour.
Ask to speak to the administrator. If he or she can’t talk to you, then perhaps the hospice is too big. A caring place should take the time to talk to potential new patients and/or their caregivers, especially if you have an appointment.
Ask how many case managers are on staff. A case manager is usually a nurse, and if he or she has more than 15 patients to care for, then the place is likely understaffed.
Is it part of a chain? Chains are not bad, just make sure the branch you’re considering is focused as much on good, quality patient care as it is on profits or pleasing shareholders (if it’s a publicly traded company).
Ask your healthcare provider, friends, family and neighbors for recommendations. You may be surprised how many people know a good place.

Take the time to develop a list of questions tailored to your specific circumstances. Write them down. Take this list with you on site visits or read from it when talking to hospice providers by phone. No doubt this is a difficult time and the less you have to memorize, the better.

To learn more about hospice and palliative care, visit the following web sites:

International Association for Hospice and Palliative Care

The American Academy of Pediatric Policy Statement on palliative care for children

The National Hospice and Palliative Care Organization

Vigorous Exercise May Be Best Remedy for Metabolic Syndrome

Deeanna Franklin Campbell — Tue, 09 Mar 2010 02:31:03 +0000

If you haven’t heard the term before, the expanding obesity epidemic will soon make the phrase “metabolic syndrome” commonplace.

Metabolic syndrome is not a single disease, but a collection of risk factors that markedly increase an individual’s likelihood of developing cardiovascular disease, or having a heart attack. These major risk factors are obesity (particularly abdominal obesity), high blood pressure, and high cholesterol. Additionally, insulin resistance, diabetes and prediabetes are seen in the majority of people with metabolic syndrome. According to the International Diabetes Foundation fully one quarter of the world’s adult population has metabolic syndrome, and this confers a five-fold greater risk of developing type 2 diabetes.

The American Heart Association (AHA) reported the results of a small study on the effects of vigorous exercise on adults with metabolic syndrome. Thirty-two patients (average age of 52) were separated into three groups: one group did high-intensity aerobic-interval training, the second group did moderate-continuous-training, and the third group didn’t exercise. Results showed both exercise groups lost approximately the same amount of weight, but participants doing high-intensity aerobics had faster heart rates while exercising, and therefore absorbed and used more oxygen. Participants in this group also increased their ability to absorb oxygen by 35 percent compared to a much smaller 16 percent increase in oxygen absorption by the moderate exercise group. The vigorous exercise group also outperformed the moderate exercise group on several other key measures, such as blood pressure, HDL (good) cholesterol levels, and insulin sensitivity.

American Heart Association guidelines call for “30 minutes of moderate intensity on most days of the week,” but the researchers believe this recommendation may be too mild for those with metabolic syndrome.

A larger study would be needed before the AHA would officially change its exercise recommendations; however, in a written statement an AHA researcher and spokesperson conceded that “exercise performed at a vigorous intensity appears to convey greater cardioprotective benefits than exercise of a moderate intensity.”

For the AHA, the form of exercise offering the biggest boost in cardio benefits is not the only consideration. The association maintains that higher intensity exercise may lead to more physical injuries and cardiovascular complications, and ultimately to lower compliance with any work-out regimen. Their advice: if you’ve grown comfortable exercising at a moderate intensity consider including more challenging, vigorous routines to your workout, but only if you can do so safely.

Soluble Fiber May Help Strengthen The Immune System

Denise Reynolds — Thu, 04 Mar 2010 17:14:37 +0000

We already know that fiber is good for your cholesterol levels and may be protective against colon cancer. Now University of Illinois has studied the effect of fiber, particularly soluble fiber, on its ability to strengthen the immune system.

Fiber, a non-digestible carbohydrate, comes in two forms: soluble and insoluble. The difference between the two is that soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. This leads to the two types having different effects on the body.

Soluble fiber has the ability to bind with fatty acids, lowering the amount of cholesterol that circulates in the blood. It also provides satiety because it is digested slowly in the stomach, leading us to potentially eat less and lose weight. Soluble fiber can also slow the amount of carbohydrate released into the blood as glucose, so it is beneficial for diabetics as well.

The new study found that soluble fiber reduces inflammation by increasing the production of an anti-inflammatory protein called interleukin-4. This “changes the personality of immune cells,” according to Gregory Freund, a professor at the University of Illinois’’ College of Medicine. “They go from being pro-inflammatory, angry cells to anti-inflammatory, healing cells that help us recover faster from infection.”

Soluble fiber is found in oats and oat bran, dried beans and peas, apples, Brussels sprouts, nuts, barley, flax seed, and psyllium husk. Another benefit of many of the fruits and vegetables high in soluble fiber is their high content of vitamin C — also beneficial for the immune system.

It is difficult to say exactly how much soluble fiber (versus insoluble fiber) is needed to produce the beneficial effects. Most studies have focused on insoluble fiber so far. The recommended daily dietary amount for adults is to achieve a fiber intake of 28 to 35 grams a day. Some studies have shown that most Americans only eat about 14 to 15 grams, primarily because of the used of processed foods and refined flour products.

A diet that consists of at least 5 servings of fruits and vegetables each day plus six servings of whole grains is likely to achieve the amount of both soluble and insoluble fiber needed for positive health benefits.

The National Institutes of Health has a handy tip sheet to use for shopping for foods that are particularly high in soluble fiber.