Mediterranean diet can reverse metabolic disorder, lower risk of diabetes, obesity, heart disease

The Mediterranean diet doesn't just protect against heart disease: It may actually reverse metabolic syndrome, a cluster of symptoms linked to heart disease and diabetes.

The findings came from a study conducted by researchers from the Universitat Rovira i Virgili and the Hospital Universitari de Sant Joan de Reus in Reus, Spain.

"In this large, multicentre, randomized clinical trial involving people with high cardiovascular risk, a Mediterranean diet supplemented with extra-virgin olive oil was associated with a smaller increase in the prevalence of metabolic syndrome compared with advice on following a low-fat diet," the researchers wrote.

"Because there were no between-group differences in weight loss or energy expenditure, the change is likely attributable to the difference in dietary patterns."

A heart-healthy diet

Metabolic syndrome refers to a cluster of symptoms that is associated with a higher risk of diabetes, cardiovascular disease and premature death, and affects about 25 percent of all adults globally. The condition can be diagnosed in anyone who has three or more symptoms. Symptoms include high blood sugar, high triglycerides, low HDL ("good") cholesterol, high blood pressure and central obesity (a large waist circumference).

The researchers wondered how the Mediterranean diet could affect metabolic syndrome, because the diet has previously been shown to reduce the risk of cardiovascular disease and type 2 diabetes, as well as lead to better health, longer life and less age-related cognitive decline. For example, a 2013 study published in the New England Journal of Medicine found that people who ate a Mediterranean diet were about 30 percent less likely to develop cardiovascular disease than people who ate a low-fat diet.

The Mediterranean diet has high quantities of olive oil, seeds and nuts, whole grains and beans; moderate to high quantities of dairy, primarily in the form of yogurt and cheese; moderate quantities of fish and poultry; low to moderate consumption of red wine; and low consumption of red meat.

Metabolic syndrome decreased 30 percent

In the new study, researchers randomly assigned 5,801 adults between the ages of 55 and 80 who were considered at high risk of developing heart disease to follow one of three diets: a low-fat diet (control group), a Mediterranean diet plus extra olive oil or a Mediterranean diet plus extra nuts. Participants were followed for an average of 4.8 years.

By the end of the study, there was no difference between the three groups in the numbers who had developed new cases of metabolic syndrome. This showed that, despite being higher in fat, the Mediterranean diet did not worsen metabolic outcomes.

The more surprising outcome came among patients who already had metabolic syndrome at the beginning of the study. Among the groups on one of the two Mediterranean diets, the incidence of metabolic syndrome actually fell by 28.2 percent. Participants receiving extra olive oil were more likely to see decreases in central obesity and blood sugar, whereas participants receiving extra nuts were more likely to see a decrease in central obesity alone.

"Mediterranean diets supplemented with olive oil or nuts were not associated with a reduced incidence of metabolic syndrome compared with a low-fat diet; however, both diets were associated with a significant rate of reversion of metabolic syndrome," the researchers wrote.

Increasingly, research is suggesting that the benefits of the Mediterranean diet also extend far beyond metabolic health. In a 2010 study conducted by researchers from the University of Navarra in Pamplona, Spain. The Mediterranean diet was found to lower the risk of developing depression by 30 percent -- even after researchers controlled for risk factors including anxiety, personality, lifestyle habits and family status.

Vitamin D improves memory and brain cell function

Spending more time in the sun to boost your vitamin D levels may help stave off the cognitive decline associated with aging, according to a study conducted by researchers from the University of Kentucky.

The study suggests that a vitamin D supplement helps accelerate the biological mechanisms responsible for recycling and renewing neurotransmitters (signaling chemicals) in an area of the brain that plays a key role in memory and learning. This leads to an improved ability of neurons to receive and process signals related to memory formation and retrieval.

"This process is like restocking shelves in grocery stores," researcher Nada Porter said.

Study confirms higher recommended doses

Scientists have long known that vitamin D plays a critical role in forming and maintaining healthy bones and teeth. In recent years, they have begun to learn that the vitamin is also essential to immune function, and that insufficient levels may increase the risk of cancer, autoimmune diseases and other health problems. Studies suggest that low vitamin D levels may also increase the risk of age-related cognitive decline.

In the new study, researchers placed rats on diets with either high, medium or low levels of vitamin D3. After six months, they tested the rats' ability to remember the location of a platform in a water maze. They then moved the platform, and tested the rats' ability to remember the new location.

"This was a more challenging task and, therefore, more sensitive to the subtle changes in memory that occur with aging," Porter said.

Rats who had been on the high-vitamin-D diet used shorter routes to reach the new platform than the other rats, and also reached it more quickly. The paths that they used tended to be relatively simple and consist of few direction changes. In contrast, the paths used by the low-dose rats resembled the loopy drawings made by kindergarteners.

The researchers also found that the rats on the high-dose diet showed changes in gene expression in the region of the brain known as the hippocampus, which is believed to play a central role in cognition and memory formation and consolidation. These rats' brains showed accelerated transport of neurotransmitters.

The vitamin D dose that produced improvements in rats was equivalent to a dose 50 percent higher than the Institute of Medicine's current daily recommendation for humans, which is based on the levels needed for bone health. The levels in the study are consistent, however, with the higher daily doses that many vitamin D experts are now recommending.

The researchers noted that the D3 form of vitamin D is associated with very few side effects.

Sunlight improves brain health

A number of prior studies have suggested a connection between vitamin D and cognitive decline. Some studies have shown that dementia patients have lower vitamin D levels than their healthy counterparts. A study in 2009 found that low vitamin D levels were associated with worse performance on tests of attention, memory and orientation in time and space.

Other studies have suggested that vitamin D can also lower the risk of Parkinson's disease, schizophrenia and even depression.

Although vitamin D can be found in certain foods (mainly those that are artificially fortified), the best source of the vitamin is ordinary sunlight. Light-skinned people can generate all the vitamin D their bodies need with about 15-30 minutes of unprotected sun exposure on their faces and hands daily; darker skin requires correspondingly longer exposure (up to twice as much).

Eating organic apples is a healthy, natural way to stimulate weight loss

An apple a day... you know the rest. This old adage has seen its day but is now becoming appropriate again. Several studies are re-examining the health values of bioactive compounds in apples over time. Now, non-bioactive compounds are being discovered to help balance bowel microbiota as prebiotics.

A study performed by Washington State University's Department of Food Sciences observed that apples contain indigestable compounds that created fecal microbial balances in obese mice that duplicated the microbial balance of thinner, healthier mice.

All apples contain these indigestable compounds that pass through the gastrointestinal (GI) tract intact and are not metabolized by the body, allowing them to go into the bowels intact to finally become fermented and help create more probiotic bacteria in the colon. The association to obesity versus normality was obvious.

Several types of apples were used with the mice to determine if there were differences in the influences of indigestable compounds on their colon -- bowel microbial balance. The varieties of apples researched: Braeburn, Fuji, Gala, Golden Delicious, McIntosh, Granny Smith and Red Delicious.

Granny Smith apples won this colon/fecal microbial balance contest. Though the obesity issue was addressed directly, related preventions against and potential solutions for diabetes and inflammation, the root cause of many autoimmune disorders, are what the researchers wish to "further study" for medical ramifications.

But since most of us already know apples may help reduce inflammation, we don't have to wait. There is only one caveat.

Apples must be organic

Non-organic apples are among the most heavily sprayed produce out there. They made it into the Environmental Working Group's Dirty Dozen. If you know a local apple orchid owner who doesn't spray his trees or put herbicides into the soil but isn't "USDA certified" organic, you may get a better deal through the local source. But will that source provide Granny Smith apples?

You may have read or heard that organic apple orchids are sprayed with antibiotics to resist an airborne bacterium that causes "fire blight," which lives up to its name by spreading rapidly and leaving trees looking scorched within days, as though there had been a fire.

It's argued that antibiotic spraying occurs during apple blossom time, before apples appear. The amount of residue on apples, if any, is extremely negligible, according to the EPA. Oh well, take that with a grain of salt. So are trace amounts of fluoride in drinking water.

Since 2002, the USDA has allowed the use of tetracycline and streptomycin by organic growers to combat the bacteria that cause fire blight. Not all apple growers use antibiotics. According to The Cornucopia Institute, an organic consumer watchdog, 56 percent don't, mostly to enable exporting to areas that ban the use of antibiotics on produce.

Organic apple/pear growers spray less antibiotics than conventional growers. And some organic growers claim that they'll not bother with organic certification and resort to normal commercial standards if they're prohibited from using antibiotics to protect against fire blight.

Nevertheless, there are a few biological controls cited by the USDA to prevent fire blight. Some farmers claim that they do not work. Others say they do work but require diligence and are more costly. But apparently, Canadian and European apple orchids are managing without using antibiotics to prevent fire blight.

As a result of a huge petition initiated by the Organic Consumers Association and Cornucopia and sent to the National Organic Standards Board (NOSB) in early 2013, the NOSB didn't muster enough votes to get the 2/3 majority necessary to allow fire blight antibiotic use during 2013-14.

Researchers reveal hidden benefits of healthy eating, exercise during pregnancy

It might not be obvious on the scales, but healthy eating and increased physical activity from walking during pregnancy is directly associated with a range of improved outcomes at birth, according to researchers from the University of Adelaide.

Results of the world's biggest study of its kind – offering healthy eating and exercise advice to pregnant women who are overweight or obese.

"While it might have been expected that healthier eating and increased physical activity during pregnancy would be associated with differences in weight gain, our findings highlight that weight gain in pregnancy is not an ideal measure of pregnancy health," says study leader Professor Jodie Dodd, from the University of Adelaide's Robinson Research Institute and the Women's and Children's Hospital.

"Importantly, however, these changes in diet and physical activity were directly associated with significant improvements in outcomes for babies.

"Women who received dietary and lifestyle advice increased the number of servings they consumed per day of fruits and vegetables, while reducing the percentage of energy in their diet derived from saturated fats.

"Women were also successful in increasing their physical activity, with about 15-20 minutes of brisk walking on most days of the week," Professor Dodd says.

Study leaders have previously reported a significant reduction in the number of babies born over 4kg to women who received the diet and lifestyle advice during pregnancy. The researchers can now report a range of other benefits for these babies, including a reduced chance of moderate to severe respiratory distress syndrome and reduced length of stay in hospital.

"Approximately 50% of women are overweight or obese during pregnancy. Until this study was conducted, there had been little evidence about the overall benefits of dietary and lifestyle interventions on this group of women," says study co-author Dr Rosalie Grivell from the University's Robinson Research Institute.

"Our hope is that by following some simple, practical and achievable lifestyle advice, pregnant women can improve their health and the outcomes for their babies. We would, of course, recommend that these lifestyle changes be adopted as much as possible before women become pregnant," Dr Grivell says.

Hypertensive patients who have psoriasis may need stricter blood pressure control

People with hypertension who also have psoriasis may benefit from tighter blood pressure control, say researchers, particularly if their psoriasis is moderate or severe.

According to a new study psoriasis is independently associated with poorly controlled blood pressure and those with moderate to severe disease are at the greatest risk of uncontrolled hypertension.

Psoriasis is a chronic inflammatory skin disease and cardiovascular risk factors are known to be more prevalent among people who have the condition. Although previous studies have suggested that psoriasis increases the risk of cardiovascular events, how it affects hypertension control remains unclear.

For the current study, Junk Takeshita (University of Pennsylvania, Philadelphia) and colleagues examined the relationship between psoriasis and blood pressure control among 1,322 hypertensive patients who had psoriasis and 11,977 age-matched controls who had hypertension but no psoriasis. Data were drawn from The Health Improvement Network (THIN), an electronic database of medical records that is broadly representative of the UK’s general population.

Psoriasis severity was assessed according to the surface area of the body affected, with psoriasis classed as moderate or severe when it affected 3% or more of the body area. Uncontrolled blood pressure was defined as a systolic blood pressure of 140 mm Hg or higher or a diastolic blood pressure of 90 mm Hg or higher.

The researchers discovered a significant positive dose-dependent relationship between psoriasis severity and uncontrolled hypertension. Compared with hypertensive patients who did not have psoriasis, those with mild psoriasis were 3% less likely to have uncontrolled hypertension, while those with moderate or severe disease were 20% and 48% more likely (respectively) to have uncontrolled hypertension. These results were obtained after adjustment for age, gender, body mass index, comorbidity, smoking status, alcohol status and the use of blood pressure medications and anti-inflammatory drugs.

The team also found that the patients with psoriasis were no more likely to be receiving any antihypertensive medication than patients without the skin condition and that the likelihood of such treatment being received did not differ according to psoriasis severity.

An apple a day could keep obesity away

Nondigestible compounds in apples -- specifically, Granny Smith apples -- may help prevent disorders associated with obesity, scientists have concluded. "We know that, in general, apples are a good source of these nondigestible compounds but there are differences in varieties," said the study's lead researcher. "Results from this study will help consumers to discriminate between apple varieties that can aid in the fight against obesity."

"We know that, in general, apples are a good source of these nondigestible compounds but there are differences in varieties," said food scientist Giuliana Noratto, the study's lead researcher. "Results from this study will help consumers to discriminate between apple varieties that can aid in the fight against obesity."

The tart green Granny Smith apples benefit the growth of friendly bacteria in the colon due to their high content of non-digestible compounds, including dietary fiber and polyphenols, and low content of available carbohydrates. Despite being subjected to chewing, stomach acid and digestive enzymes, these compounds remain intact when they reach the colon. Once there, they are fermented by bacteria in the colon, which benefits the growth of friendly bacteria in the gut.

The study showed that Granny Smith apples surpass Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious in the amount of nondigestible compounds they contain.

"The nondigestible compounds in the Granny Smith apples actually changed the proportions of fecal bacteria from obese mice to be similar to that of lean mice," Noratto said.

The discovery could help prevent some of the disorders associated with obesity such as low-grade, chronic inflammation that can lead to diabetes. The balance of bacterial communities in the colon of obese people is disturbed. This results in microbial byproducts that lead to inflammation and influence metabolic disorders associated with obesity, Noratto said.

"What determines the balance of bacteria in our colon is the food we consume," she said. Re-establishing a healthy balance of bacteria in the colon stabilizes metabolic processes that influence inflammation and the sensation of feeling satisfied, or satiety, she said.

Vitamin E, critical for brain health, is lacking in 90% of adults

The complexity of the human body is vast, consisting of trillions of cells working simultaneously to ensure that we take our next breath. While the processes are complex, the method by which they perform is quite simple. In order for our cells to do their job, they need vitamins. Researchers believe that the body requires at least 13 different vitamins to be healthy.

Maintaining the recommended daily intake of all 13 vitamins can be challenging, with some falling lower on the priority list than others. A recent study by the College of Public Health and Human Sciences at Oregon State University found that nearly everyone is suffering from vitamin E deficiency, with the exception of those who work diligently to meet the recommended daily intake levels.

At least 90 percent of men and 96 percent of women fail to consume their recommended daily amount of vitamin E, according to a broad survey. This deficiency is particularly harmful for children and women who are nursing, pregnant or may become pregnant.

Vitamin E crucial during early fetal development; beneficial for the mom too

Research suggests that vitamin E is incredibly crucial during the first 1,000 days of an infant's life, contributing to important neural growth during fetal development that cannot be replaced later in life.

A study which analyzed the effects of vitamin E on experimental animals during early development showed the nutrient's ability to protect the function of omega-3-fatty acids, which play an important role in brain development.

"It's important all of your life, but the most compelling evidence about vitamin E is about a 1000-day window that begins at conception," said Maret Traber, the study's author.

"Vitamin E is critical to neurologic and brain development that can only happen during that period. It's not something you can make up for later."

Researchers believe that vitamin E intake is especially important for young children up to two years old. Higher vitamin E levels and improved cognitive function share a correlation, according to Traber's study.

Children with inadequate vitamin E levels can experience neurological disorders, muscle deterioration, cardiomyopathy, stunted growth, infection and anemia, according to a review of multiple studies. Adequate vitamin E intake is equally important for mothers, with proper concentrations helping slow the progression of diseases such as Alzheimer's and dementia.

Scientists recommend adults eat 15 milligrams of vitamin E per day

Foods containing high levels of vitamin E aren't exactly at the top of our list of most beloved foods, although some are quite tasty. Sunflower seeds are both low in calories and high in vitamin E. You can also obtain the nutrient's antioxidant properties from pumpkin and sesame seeds by eating a little under one-third a cup a day to meet recommended daily levels.

Almonds are another great source of vitamin E, with just an ounce offering 7.5 milligrams. Swiss chard and mustard greens are great sources of vitamin E; consuming one cup of either gets you 14 to 17 percent of your daily recommended intake.

Also, turnip greens, kale, hazelnuts, pine nuts, avocado, broccoli, parsley, papaya and olives are excellent, healthy sources of vitamin E. For recommended individual serving amounts, click here.

You can obtain vitamin E through some plant oils such as sunflower oil when cooking. Wheat germ oil is believed to be the best source for vitamin E, with just one tablespoon offering 100 percent of the recommended level. Hempseed oil, coconut oil, olive oil and safflower oil are all vitamin-E-rich oils. Unrefined and organic oils are always the best.

New study finds people drink more on days they are more physically active

A study using smartphone technology found that people tend to drink more on days when they are more physically active.

The Northwestern Medicine study tracked 150 people ages 18-89 who recorded their physical activity and alcohol use in smartphones for 21 consecutive days at three different periods during the year.

“Monday through Wednesday, people batten down the hatches and they cut back on alcohol consumption,” lead author David Conroy said in a news release.

“But once that ‘social weekend’ kicks off on Thursdays, physical activity increases and so does alcohol consumption,” Conroy said.

Researchers say they hope further studies will help determine what drives people to drink more on days they exercise more.

“Insufficient physical activity and alcohol use are both linked to many health problems, and excessive alcohol use has many indirect costs as well,” Conroy said. “We need to figure out how to use physical activity effectively and safely without having the adverse effects of drinking more alcohol.”

The study relied on a daily diary method, whereas others have used a 30-day self-reporting method.

“We zoomed in the microscope and got a very up-close and personal look at these behaviors on a day-to-day basis, and see, it’s not people who exercise more drink more – it’s that on days when people are more active, they tend to drink more than on days they are less active,” Conroy said.

Everything You Need to Know About Caffeine

One of the oldest drugs in human history and present in dozens of plants, caffeine works by blocking a sleep-inducing chemical called adenosine. Used to be, most people got their dose via coffee, and it was relatively easy to stay under the FDA's recommended limit of 400 milligrams a day.

Now, however, it's harder to keep track. Companies don't always list caffeine content on food and drink labels. And despite decades of research, no one really knows the lifelong consequences of taking in so much. Studying a drug the majority of people already take is a challenge. Plus, any pro-caff findings might not account for the fact that a huge number of adults are sleep-deprived, says sleep medicine expert Timothy Roehrs, Ph.D., of Henry Ford Hospital in Detroit.

Caffeine has such a big impact on physical performance and endurance that banning it from the Olympics would eliminate most contenders, theorizes John Ivy, Ph.D., an exercise physiologist at the University of Texas at Austin. It can give non-elite exercisers an edge as well, helping them go faster and for longer.

Moderate to heavy coffee intake can also, perhaps, decrease your risk for diabetes, inflammatory diseases, Parkinson's, and dementia. It could improve memory function. And the buzziest current tiding: Coffee drinkers live slightly longer than non-drinkers, per a 2012 study.

Yet for every yea there seems to be a statistical nay. An October 2013 study, for example, concluded that coffee drinkers might have shorter life spans. Caffeine can also disrupt sleep, leading to a long list of problems, including weight gain, weakened immunity, and poor concentration. New research has found that, although tasteless itself, caffeine has an ability to leave people wanting more, driving them toward sugary sodas and energy drinks.

Then there's the issue of addiction and caffeine-use disorder, in which people still guzzle the stuff in the face of known health circumstances (e.g., pregnancy). Studies show that nearly half of all caffeine consumers admit they have problems abstaining, despite occasional overload symptoms such as headaches and insomnia. That's important since, at its extreme, the drug can interfere with your heartbeat; a new report found caffeine-related ER visits spiked 36 percent from 2010 to 2011 alone.

So how much is safe - even helpful? Ideally, you'd use the drug the way you use other meds: only when you need it most, and not in large amounts every day, says Laura Juliano, Ph.D., a psychology professor at American University.

Because caffeine metabolism varies widely in people, it's best to stay as far below that daily limit of 400 milligrams as possible. That's about two 12-ounce cups of coffee, though not all brews are created equal. You'll have to do a little legwork to ID your own caff quotient—if, say, you have a coffee, a bit of chocolate, and a stick of spiked gum, you may be way overstimulated...or not.

Also be mindful of how you indulge. A binge in the a.m. will likely only set the stage for a crash after lunch, which will, in turn, tempt you to seek out even more caffeine, says Roehrs. (Our suggestion: Try waiting until about 10 a.m. for your java jolt.) And it practically goes without saying to skip caffeine within six hours of bedtime.

As with anything else, awareness and moderation are key. Read labels. And if you feel jittery or your caffeine crashes are intense, it's time to cut back.

How the super drug takes you from tired to wired...and back

• Once caffeine hits your bloodstream, it's shuttled straight to the liver, which breaks it into tiny molecules.
• Those then course through your veins, binding to cells, stealing the rightful parking spots of the sleep-inducing chemical adenosine.
• With less adenosine to temper it, your brain is in overdrive. Mentally, you're more alert. Production of feel-good dopamine ramps up.
• Your blood vessels have sprung into action: As they constrict, your heart beats faster, pumping extra oxygen to your organs.
• Your body reaches peak caffeine levels 15 to 45 minutes after ingestion. The effects, however, last much longer. Depending on your genes and what meds you take, you could be wired for the next five to six hours.
• Sounds great, right? Unless you've gone over your personal limit. Excess caffeine can cancel out too much adenosine, over-stimulating your brain.
• Even if you don't go overboard, take note: Brain cells respond to the repeated blocking of adenosine by producing more and more of the stuff, which will hit you harder once your buzz wears off.

5 Colorful foods that help lower cancer

An increasing number of studies are showing links between healthy eating habits and the prevention of certain forms of cancer. Moreover, research has found that colorful fresh foods which tend to be high in immune-boosting phytochemicals, are particularly adept at this. Below is a discussion of the different dietary changes that can be made to make sure these phytochemicals are part of the daily diet.

Red foods - Perhaps the best-known of red foods, tomatoes, have been linked to decreased risk of cancer of the ovaries. In a study of some 15,000 women, it was found that eating just a half-cup of tomatoes at least four times a week can lower the chances of developing tumors on the ovaries by a whopping 50%. Consumption of tomatoes was connected in another study to fighting pancreatic malignancy as well. It is thought that this is due to its lycopene, which is also found in red peppers and red berries.

Orange foods - The phytochemicals which lend orange vegetables like squash and carrots their color have been proven to be effective in treating malignancy in the digestive tract. Caffeic acid, found in high quantities in yams, has been proven to slow the development of malignant cells in the breast. Orange fruits and vegetables should be eaten around three times a week.

Yellow foods - Citrus fruits, such as grapefruit, lemons, tangerines and papayas, are excellent means to help ward off tumor formation through the diet. This is because these foods are all high in Vitamin C which has been shown to be extremely effective at fighting digestive cancers, such as those of the mouth, throat and colon. Apart from Vitamin C, they are also high in phyto-compounds that slow the development of tumors and promote overall healing through detoxification.

Green foods - Research has linked the consumption of cruciferous vegetables like broccoli, cauliflower, cabbage, kale, bok choy and endive, to a lower risk of several cancers, including those of the ovaries, stomach and colon. Scientists believe that this is likely due to the fact that these green foods are an excellent source of glucosinolates, which chemicals with anti-cancer properties and Vitamin K, which is particularly effective in reducing the risk of pancreatic malignancies. Try to include them in the diet at least once a day.

White foods - While color-rich fruits and vegetables can ward off cancer, there are many white or pale-colored ones that have that ability, too. They include mushrooms as well as members of the allium family like garlic and onions. Both mushrooms and alliums have been linked to lower rates of digestive cancer. The allium family is high in a chemical called allicin, which is a powerful antioxidant. Onions also contain phytochemicals linked to reduce risk of colon cancer. Mushrooms are a good source of Vitamin D that can lower development of malginancy in the ovaries. Add them to the diet twice a day if possible for maximum effect.

These colorful fruits and vegetables will not only lend interest and flavor to the diet, but also help reduce the risk of developing tumors or to help combat it if it does become established. These foods are also easy to work into a diet in soups, salads, casseroles or fruit-based desserts.