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Tag: Diet

  • Fight cancer: Eat cruciferous vegetables

    Fight cancer: Eat cruciferous vegetables

    The Harvard Gazette reports on new research from Beth Israel Deaconess Medical Center’s Cancer Center and Cancer Research Institute finding that Brussels sprouts, broccoli, and other cruciferous vegetables all contain a compound that may keep you from developing certain types of cancer. It adds to the large body of research showing that diet affects health. And, it’s more reason to eat cruciferous vegetables!

    The cancer-fighting compound, called I3C,  appears to free a gene that suppresses tumors to win the battle with other tumors fighting to grow and spread. It’s all about the chemical warfare taking place in our bodies. 

    The PTEN gene, which suppresses tumor growth, is constantly attacked by an enzyme that promotes cancer growth. This enzyme fights hard to destroy or inactivate the PTEN gene. The compound that blocks the enzyme is found in cruciferous vegetables. So, the PTEN gene can continue to suppress tumor growth. 

    Some people do not have enough PTEN. They are more likely to develop cancer and developmental defects. The findings from this study may help them.

    If you’re interested in switching up your diet to include PTEN, you can find it in a range of vegetables, including broccoli, Brussels sprouts, arugula, cabbage, kale, and cauliflower. They all have cancer-fighting properties. But, there’s a catch. Based on the effective dose in mice, the effective dose in human beings is likely more than six pounds a day!  The pill equivalent is desperately needed.

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  • Eat more plants . . . reduce your risk of Alzheimer’s

    Eat more plants . . . reduce your risk of Alzheimer’s

    Two studies in the past few years provide the best evidence to date that a largely plant-based diet, with moderate amounts of fish and dairy—a Mediterranean diet—can help keep one’s brain healthy and reduce risk of Alzheimer’s.

    Researchers who studied the MIND diet, a kind of Mediterranean diet, which calls for eating more berries and leafy green vegetables, found that even following the diet moderately reduced participants’ risk of developing Alzheimer’s disease by 35% over the four and a half years. In short, they found that you do not need to eat bushels of kale or spinach. Two servings of vegetables daily, two servings of berries each week, and one meal of fish each week seemed to be enough. At the same time, you do need to eat less unhealthy food, such as butter and fast food. Those who followed the diet more rigorously reduced their risk of developing Alzheimer’s by 53%.

    In the MIND study, researchers observed people’s dietary intake over time. This type of study can’t say anything about cause and effect, which can only be learned by dividing people into groups and randomizing some to follow the diet and some not (a control condition). Researchers in Spain completed just such a study.

    The Spanish researchers showed that those randomized to follow a Mediterranean diet, which they combined with either extra olive oil or nuts, showed improved measures of memory and other brain functions. The participants were tested after a median of four years on the diet. Although they had no memory or other cognitive problems to begin with, they did have risk factors for heart disease, such as smoking, diabetes and obesity.

    The food included in a Mediterranean diet is rich in antioxidants and anti-inflammatory compounds, which many studies have shown are good for heart health, and decreasing risk factors like high blood pressure and diabetes. Since these are also risk factors for Alzheimer’s disease and other dementias, this is one reason why eating lots of foods high in anti-oxidants and anti-inflammatory compounds helps preserve brain function. Berries, dark, leafy green vegetables, and nuts are especially high in antioxidants and anti-inflammatory action.

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    This post was originally published on June 10, 2015.

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  • Dietary changes may help fight allergies

    Dietary changes may help fight allergies

    What’s on your plate has a significant effect on allergies, including on how well allergy meds work for you, says says Vincent Pedre, MD, a board-certified internist and integrative physician in New York City, author of the book Happy Gut, and a former seasonal allergy sufferer himself. Nutrition is Dr. Pedre’s preferred approach to treating his allergies, in order to avoid possible drug side effects such as fatigue, sleepiness, and “feeling mentally slow,” he says.

    A dietary strategy against allergies might include subtracting some foods and nutrients and adding or increasing others. Eliminating or reducing foods such as wheat, dairy and sugar can make a difference, Dr. Pedre says. “We change the diet — a lot of times taking out dairy, for example — and spring allergy symptoms become pretty much nonexistent,” he observes. “There can be a huge improvement with the right dietary changes.”

    On the add-to-your-diet list, Dr. Pedre recommends foods rich in vitamin C (a natural antihistamine, antioxidant and immune booster), quercetin (an antihistamine and anti-inflammatory), and omega-3 fatty acids (anti-inflammatories). Foods high in vitamin C include broccoli, kale, cauliflower, bell peppers, mangoes, strawberries, oranges, pineapples, cantaloupes and peaches. Dietary sources of quercetin are apples, citrus fruits, onions, garlic, tomatoes, legumes, dark berries, green and black teas and red wine. “Vitamin C and quercetin stabilize the mast cells, which release histamine,” so you’re left with fewer allergy symptoms such as a runny nose or sneezing, Dr. Pedre explains. . . . Meanwhile, omega-3 fatty acids can be found in  . . . almonds, walnuts, avocado, ground flax and chia seeds.

    Although there are no studies to support its effectiveness, locally sourced honey — a teaspoon per day, taken for a couple of months before allergy season begins — is theoretically a natural form of immunotherapy, Dr. Pedre adds. The idea is that it delivers a small dose of pollens from the local area, the same ones that would trigger an allergic response if your body were not accustomed to them.

    This post is excerpted from Medshadow.org.

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  • What are probiotics and should you take them?

    What are probiotics and should you take them?

    These days, it seems that everyone is recommending particular diets to improve your health. And, lots of people, including Consumer Reports, are recommending probiotics, such as dark chocolate, greek yogurt, kimchi and sauerkraut.  What are probiotics and should you take them?

    According to the National Institutes of Health, probiotics are microorganisms similar to good bacteria in our guts. It warns that the U.S. Food and Drug Administration (FDA) has not approved any health claims about the benefits of probiotics.

    There is some evidence that probiotics can benefit people with diarrhea and irritable bowel syndrome. But, there is more research needed. Benefits have not been shown conclusively, and it’s not clear which, if any, probiotics are beneficial.

    The data suggest that side effects of consuming probiotic foods and drinks are few for people who are relatively healthy. But people who are critically ill with weak immune systems or post surgery could experience severe side effects, including infections.

    The NIH warns against taking probiotic dietary supplements, marketed like vitamins as capsules or tablets, without first talking to your doctor. They are not regulated by the FDA and it’s not always clear what ingredients they contain.

    [Editor’s note: New studies reported in StatNews continue to warn against taking probiotic supplements. They also suggest probiotics may not be good for your immune system. Findings from one small study show that people taking probiotic supplements who were also getting cancer immunotherapy treatment for melanomas were far less likely to respond to the treatment. Eating more fiber appeared to help people respond to immunotherapy treatment.]

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  • For your mental health, feed your brain

    For your mental health, feed your brain

    The New York Times reports on nutritional psychiatrists who advise people to eat as little processed foods, meat and dairy products as possible in order to ease anxiety and mild depression. Instead, for your mental health, they recommend a rainbow of natural foods, including lots of fresh fruits and vegetables. Is it possible that how you feel turns on what you eat?

    Dr. Drew Ramsey, a nutritional psychiatrist, recommends eating oysters because they have vitamin B12 and omega-3 fatty acids. According to some studies, B12 can keep your brain from shrinking. And, you are at risk for suicide and depression without adequate omega-3 fatty acids. Keep in mind, however, that there is no good evidence to suggest taking B12 or omega-3 fatty acids in supplement form has any health benefit. Moreover, Cochrane.org, the gold star for analyzing the research data, says the evidence is not conclusive that eating omega-3 fatty acids treats depression.

    Dr. Ramsey also believes that eating unhealthy foods contributes significantly to depression. Americans eat a lot of calories but do not eat a lot of micronutrients found largely in fruits and vegetables that help our brains to thrive. We need to eat between 12 and 16 ounces of fruit and between 16 and 24 ounces of vegetables every day. Yet, just 10 percent of adults eat that much fruit and vegetables.

    To treat depression, Dr. Ramsey appreciates that talk therapy can be beneficial, as are prescription drugs in many cases. He and others believe that supplementing those treatments with whole foods can be invaluable. In addition to fruits and vegetables, they recommend fatty fish, whole grains and legumes. Foods high in phytonutrients promote the generation of new brain cells and reduce the risk of harmful inflammation.

    There are a few studies to support Dr. Ramsey’s view. One 2016 study of 12,000 Australians found that those who ate more fresh fruits and vegetables were happier and had a greater sense of well-being than those who did not do so. A 2017 study of 422 young adults from the US and New Zealand had similar findings. Canned fruits and vegetables did not deliver the same results.

    A 2017 randomized-controlled trial also showed that a 12-week Mediterranean diet improved people’s moods and reduced their anxiety levels. The Mediterranean diet apparently delivers good gut bacteria. And, good gut bacteria has been found to help process serotonin, a mood elevator.

    Dr. Lisa Mosconi, who directs the Women’s Brain Initiative at Weill Cornell in New York City, has found, based on imaging studies, that people who eat Mediterranean diets typically have brains that look younger and are more active metabolically than people who do not. These people may have a lower risk of dementia.

    In short, it appears wise to pay attention to what you feed your brain. Your brain needs a lot of nourishment; it consumes more energy than any other organ in your body. Avoiding processed and fried foods is a good beginning. It may improve your mood and make you feel better.

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  • Home-delivered meals, more than good nutrition

    Home-delivered meals, more than good nutrition

    As we and the people we love age, it’s important to keep in mind the importance of both good nutrition and social interactions. Eating alone often leads to poor nutrition and can be particularly depressing. A study by Kali S. Thomas, Brown University, shows the value of home-delivered meals for people’s physical and emotional health.
    Thomas’ research shows increased levels of depression, anxiety and loneliness, and poorer quality of life for people who are on waitlists for Meals on Wheels or who receive weekly shipments of frozen meals, as compared with people who get daily meal deliveries. People who get daily meal deliveries get to socialize with the people delivering those meals.
    Home-delivered meals not only help older adults remain in their homes longer, but they have mental and physical health benefits. Based on answers to survey questions, Thomas’ study found that older adults receiving daily meals showed improved mental health and fewer falls and hospitalizations. They felt less isolated and safer, perhaps because of the sense they were being checked on by the people delivering their home-delivered meals.
    Many older adults lack any social interactions. which are critical to quality of life. They live alone and have no family or friends to help them over an extended period of time.  Thomas’ study found that those on waiting lists for home-delivered meals rated their health less well than others living in the community. And, they worried about their ability to continue to live in their homes.
    If you’re interested in learning more about home-delivered meals for yourself or someone you love, contact your local area agency on agency at 1-800-677-1116. Area Agencies on Aging are located in communities across the US and provide free assistance and resources for older adults. You can learn more about them and the services they offer here. For additional information from Just Care about free and low-cost resources for older adults, including friendly visiting programs, click here.
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  • Genes have little to do with how long you live

    Genes have little to do with how long you live

    If you’re thinking that you’re likely to live a long life because your mom and dad lived to a ripe old age, think again. Stat News reports on a study of more than 400 million people, revealing that genes have little to do with how long you live. You have a lot more control over your longevity than you might think.

    Based on ancestry.com data, scientists found that your genes are responsible for less than 7 percent of how long you will live. Environmental factors contribute far more heavily to how long you live. For this reason, spouses have more similar lifespans than siblings. Spouses live in the same place, so they are exposed to similar social networks, chemicals in the air, crime rates, and other external forces, all of which affect their lifespans. Spouses also tend to lead similar lifestyles, they often have similar diets and views about exercise, along with what it means to live a healthy life.

    Scientists believe that high or low income levels could also explain life spans. Other factors that contribute to how long you live include education, access to health care, smoking, and societal influences.

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  • The side effects of gout medication

    The side effects of gout medication

    Gout is one of the most painful types of arthritis. While medications can help, lifestyle and dietary changes can minimize flare-ups and the use of drugs.

    Gout has a name-recognition problem. Even though its prevalence is increasing dramatically in the US, many physicians don’t recognize how serious the condition can be, says N. Lawrence Edwards, MD, a rheumatologist with University of Florida Health in Gainesville and chairman of the Gout & Uric Acid Education Society. (Editor’s note: The society receives funding from pharmaceutical companies.) “We know more about gout’s causes and genetics than any other form of the disease, yet it remains one of the most poorly treated forms of arthritis,” Edwards says.

    This very painful form of inflammatory arthritis is caused when uric acid crystals accumulate in the joints. It can manifest through sudden, severe pain, redness, tenderness and swelling in the joints, and often starts with the big toe. About 4% of American adults have gout, about double what it was 30 years ago, Edwards says. It impacts about 8.3 million Americans. The rate is soaring because of an aging population, and is also impacted by the obesity epidemic, he notes.

    Treating Short-Term Gout Attacks

    To treat short-term gout attacks, doctors typically prescribe NSAIDs (non-steroidal anti-inflammatory drugs) such as Advil (ibuprofen) or Aleve (naproxen), the pain reliever Colcrys (colchicine) or corticosteroids, says Rajat Bhatt, MD, a rheumatologist in Kennewick, Washington. Prescription NSAIDs such as Celebrex (celecoxib) can be taken at a high dose during an acute attack, and then taken at a lower daily dose to try to prevent further attacks. However, they can cause stomach pain, bleeding and ulcers.

    Colchicine is used to reduce gout pain. Low daily doses might be prescribed to prevent future attacks. Side effects can include nausea, diarrhea and vomiting. Corticosteroids, such as prednisone, can be prescribed to reduce pain and inflammation. They can increase blood sugar levels and blood pressure and may induce mood changes.

    Long-Term Treatment

    For many, however, gout is a chronic condition. Long-term treatment comes from medications that reduce uric acid levels. “Very good approaches have been around for a long time,” Edwards says. This includes Zyloprim (allopurinol), a xanthine oxidase inhibitor (XOI) that reduces uric acid production. The Mayo Clinic warns that taking allopurinol during a gout attack may make the attack worse or increase the likelihood of an attack right after you’ve started taking it. Edwards says about 10% of patients can’t tolerate the drug because of stomach problems or rashes.

    Uloric (febuxostat) is another XOI that can reduce uric acid production, thus reducing the frequency and severity of attacks. But it can cause joint and muscle pain and nausea. Zurampic (lesinurad) can be prescribed along with an XOI to help reduce uric acid levels if an XOI isn’t effective enough on its own. However, the Mayo Clinic warns it can increase cardiovascular risks. It can also cause other side effects, such as headaches, flu-like symptoms and kidney stones.

    If other gout medications haven’t done the trick, Krystexxa (pegloticase) can be given every two weeks as an intravenous infusion. It changes uric acid into a substance called allantoin that is easily eliminated from the body. It can cause gout flare-ups, allergic reactions and chest pain. . . .

    Dietary Changes to Minimize Medicines

    Although gout may be inevitable for some, dietary and lifestyle changes may reduce gout flare-ups and reduce the needs for drugs. Certain foods, such as red meat, some seafood and alcohol, are known to contain high levels of purines, substances in plant and animal food that your body converts to uric acid. Bhatt recommends a vegetarian, low-purine diet to decrease the likelihood of gout attacks. Low-purine foods include low-fat non-fat dairy products, vegetables, nuts and grains. He also recommends that patients maintain a healthy weight, as obesity is associated with gout.

    The Gout & Uric Acid Education Society also recommends limiting intake of fruits that contain a high level of fructose, a naturally occuring sugar, as well as cutting back on soft drinks, which contain high-fructose corn syrup. Fruits high in fructose include apples, grapes, peaches and pears. In addition, you should avoid cereals, ice cream, candy and fast food, as they can be high in sugar and salt.

    As part of the long-running Nurses’ Health Study, researchers looked at the relationship between coffee consumption and the risk of gout in nearly 90,000 women over the course of 26 years. It found a reduced risk for women who consumed coffee, according to a 2010 study published in the American Journal of Clinical Nutrition.

    Meanwhile, a study published in the journal Arthritis & Rheumatism in 2012 found that consuming cherries can help reduce uric acid and was associated with a 35% lower risk of gout attacks. Eating 20 cherries a day provided the beneficial effect. Less than that number didn’t help. Using a cherry extract also helped to lower gout attacks. And combining cherries and allopurinol was found to reduce the risk of gout attacks by 75%.

    Edwards says drinking cherry juice can decrease gout flare-ups, but patients who need “a uric acid medication need to stay with it for life.”

    This article was exerpted from and originally published in Medshadow.org.

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  • Medicare covers diabetes prevention program

    Medicare covers diabetes prevention program

    More than 29 million Americans, including almost 12 million older adults, have type 2 diabetes. That’s almost 10 percent of adults in the United States and more than 25 percent of adults over 65. Diabetes is the seventh leading cause of death in the nation. The Centers for Medicare and Medicaid Services has approved Medicare coverage of a proven diabetes prevention program. The benefit is designed to help educate people on best practices for avoiding type 2 diabetes.

    More than one in three people with Medicare–23 million–have pre-diabetes, according to the Centers for Disease Control (CDC). Most people are unaware they are pre-diabetic, putting them at higher risk of diabetes, heart disease and stroke. They have high blood-sugar levels. More than seven million of them are projected to develop diabetes in the next five years without changes in their levels of activity and eating habits. Moreover, diabetes can cause blindness, amputation and kidney disease.

    Through behavior modification, diabetes can be prevented or delayed. Medicare’s diabetes prevention program relies on trained coaches to help adults likely to be diagnosed with type 2 diabetes with lifestyle modifications. The program focuses on exercise and healthy eating as well as behavior changes to help people lose weight. Medicare offers it for free as a one-time benefit for eligible individuals.

    All people with pre-diabetes blood-sugar levels are eligible for this Medicare benefit, so long as they have never been diagnosed with diabetes. You must also have a body-mass index of 25 or higher, or 23 or higher if you are Asian.

    The diabetes prevention program benefit involves 16 intensive small group sessions over six months. It also involves up to twice monthly meetings for another six months to help ensure maintenance of healthy behaviors. During this time, you must track your weight and keep a record of what you eat and your physical activity.  The program aims to help participants get at least two and a half hours of exercise each week and to lose five percent of their body weight. For participants who meet the weight-loss goal and attend classes, Medicare pays for a second year of classes to reinforce key principles.

    The CDC rolled out the program four years ago, and it is now offered by several hundred organizations throughout the country, including some YMCAs and senior centers. A study of the diabetes prevention program showed that it reduced the odds of adults getting diabetes by 58 percent. And, it reduced the odds of adults over 60 getting diabetes by 71 percent.

    To date, tens of thousands of Americans have participated in the program, just a small percentage of the millions who could benefit. The cost of $400-$500 a participant is prohibitive for many.

    Now that Medicare covers the cost for people with traditional Medicare and Medicare Advantage plans, the hope is that millions more will participate. Medicare should save money on everyone who enrolls. The health care savings for each enrollee who avoids getting diabetes is projected to be $7,300. Medicare also covers diabetes screening tests, self-management training (DSMT), medical nutrition therapy (MNT), glaucoma screening and diabetic supplies.

    Note: Because community groups are new Medicare contractors, it may take a little time for a program to be available in your community.

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    Take this risk test to see if you have pre-diabetes.

  • Prepare for surgery, heal faster

    Prepare for surgery, heal faster

    Judith Graham Reports for Kaiser Health News on new research revealing that older adults who prepare for surgery, heal faster and are discharged more quickly. They also are less likely to be rehospitalized. Some hospitals are taking the lead to help older patients best prepare for surgery.

    More than anything else, you want to be sure pre-surgery that you really want surgery. Surgery is not risk-free, and many older adults end up in need of additional medical care post-surgery. Medicare data reveals that one in three older adults who are hospitalized are rehospitalized within 30 days of discharge.

    If you do want surgery, there are ways you can minimize risks both during and after your hospital stay. Doctors at Duke, UCSF and Michigan are finding that older adults who exercise, eat a healthy diet and reduce their stress in anticipation of surgery, fare better post surgery than those who do not. Their aim is to highlight surgical centers that best help older adults to prepare for surgery.

    Data from Duke University suggests that good preparation, including a thorough geriatric assessment, in advance of abdominal surgery significantly reduced the number of days older adults spent in hospital as well as their likelihood of readmission.  The data also indicates that good preparation reduced the likelihood of patients needing home health care after discharge.

    The Duke program, “POSH” (Perioperative Optimization of Senior Health,) spends time explaining to patients the benefits and risks of surgery. Patients are helped to understand the physical and emotional toll surgery can take on them and that it can lead to complications. Patients can then decide whether having surgery is in line with the quality of life they want.

    Much of the advice given to patients who opt for surgery applies to everyone, regardless of whether they are getting surgery.  Walk at least 20 minutes a day, do core-strengthening exercises every other day. Drink a lot of liquid. Do breathing exercises and take time to relax.

    People taking medications need to beware adverse interactions with anesthesia. The POSH program advises people to stop taking benzodiazepines and antihistamines three days before surgery.

    Questions patients should ask include:

    • What choices do I have other than surgery?
    • What are the risks and benefits of surgery or of making a different choice?
    • Will surgery extend my life meaningfully?
    • What will happen after surgery barring any complications? Will I be able to care for myself after surgery? If not, what kind of care will I need and how long will I need this care?
    • Who should have a copy of my advance directive, appointing someone to speak for me if I cannot speak for myself after surgery?

    Duke’s POSH program also offers advice that cannot be repeated too often regarding the value of having a health care buddy—someone to be with you during your hospital stay and after discharge–exercise, healthy eating and a good night’s sleep.

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