Progressive Health Blog

American Ethnicities are Sleep-Deprived

2010-03-18T13:28:54Z

The 2010 "Sleep in America" poll released by the National Sleep Foundation reports that most American adults, regardless of ethnicity, are sleep-deprived. Sleep experts recommend that adults should get 7 to 9 hours of sleep a night for good health and optimum performance, yet many get considerably less. Inadequate sleep is linked with chronic health conditions such as heart disease, diabetes and obesity. Experts attribute the epidemic proportions of this problem to our 24/7 society, where millions of people trade sleep for longer work shifts, the Internet, email, and cable TV.

The poll was conducted by WB&A Market Research for the National Sleep Foundation, with a targeted random sample of 1,077 adults between the ages of 25 to 60. For the first time, the annual survey examined difference in the sleep habits of ethnic groups including African Americans, Asians, Hispanics and whites. The researchers analyzed how much sleep Americans are getting, their bedtime habits and use of sleep aids.

The researchers found that less than 50 percent of participants reported getting a good night's sleep most nights. Although all ethnic groups reported sleep deprivation, African Americans reported the least amount of sleep. Asians reported getting the best quality sleep and least sleep problems. Hispanics reported being kept awake by financial, employment, relationship or health concerns.

The National Sleep Foundation offers the following sleep advice, in a press release:

"Go to sleep and wake at the same time every day, and avoid spending more time in bed than needed.

Use bright light to help manage your "body clock." Avoid bright light in the evening and expose yourself to sunlight in the morning.

Use your bedroom only for sleep to strengthen the association between your bed and sleep. It may help to remove work materials, computers and televisions from your bedroom.

Select a relaxing bedtime ritual, like a warm bath or listening to calming music.

Create an environment that is conducive to sleep that is quiet, dark and cool with a comfortable mattress and pillows.

Reduce or eliminate your intake of caffeine, nicotine and alcohol.

Save your worries for the daytime. If concerns come to mind, write them in a "worry book" so you can address those issues the next day.

If you can't sleep, go into another room and do something relaxing until you feel tired.

Exercise regularly, but avoid vigorous workouts close to bedtime."

Moderex Natural Sleep Remedy

Progressive Health's Moderex is a natural sleep remedy including GABA (gamma amino butyric acid), inositol, valerian, kava, lupulin (hops), glutamic acid, magnesium, niacinamide, passion flower, thiamine HCL and 5-hydroxy tryptophan (5-HTP). Moderex has been designed to relieve occasional sleeplessness and chronic insomnia or restlessness, for a full night's rest.

Chocolate Lowers Diabetes and Blood Pressure Risks

2010-03-06T17:00:00Z

The randomized study, published in the American Journal of Clinical Nutrition (2005, vol 81 no 3), investigated the effects of dark chocolate versus white chocolate on blood pressure and glucose and insulin levels. Researchers from the University of L'Aquila, in L'Aquila, Italy, administered a daily dose of 100 grams of dark chocolate, containing 500 milligrams of polyphenols, or 90 grams of white chocolate, containing no polyphenols, to 15 healthy subjects for 15 days. The participants entered a cocoa-free phase of 7 days during the first week of the study and then after the 15 day cocoa phase, and underwent an oral-glucose-tolerance test (OGTT) after each phase. In addition, the participants' blood pressure and heart rates were measured daily.

At the end of the study, the researchers found that dark chocolate supplementation was associated with significantly improved insulin resistance and decreased blood pressure, while white chocolate had no effect. Findings revealed that dark chocolate significantly decreased HOMA-IR, a marker of insulin resistance, and increased QUICKI and the ISI, both indexes of insulin sensitivity. "In conclusion, the current study showed that polyphenol-rich dark chocolate but not white chocolate (which contains cocoa butter) decreases blood pressure and improves insulin sensitivity in healthy persons," the study authors write. "These findings indicate that dark chocolate may exert a protective action on the vascular endothelium also by improving insulin sensitivity."

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1. Grassi D et al. Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. Am J Clin Nutr 2005 Mar;81(3):611-614.

Can Free Radicals Cause Fibromyalgia?

2010-02-28T17:00:00Z

The study, published in the Journal of Rheumatology International (2005, vol. 25, no. 3), evaluated the oxidant/antioxidant balance in fibromyalgia patients. Researchers from Mersin University Medical School in Turkey, analyzed data from 85 female fibromyalgia patients, matched with 80 healthy women. The scientists recorded the participants' malondialdehyde (a free radical marker) and superoxide dismutase (an antioxidant marker) levels, pain assessment, age, smoking, and duration of disease.

Researchers found that malondialdehyde levels were significantly higher and superoxide dismutase levels were significantly lower in fibromyalgia patients, compared with the control subjects. Age, BMI, smoking, and duration of disease did not modify the results. "Increased free radical levels may be responsible for the development of fibromyalgia," the study authors conclude. "These findings may support the hypothesis of fibromyalgia as an oxidative disorder."

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1. Bagis S et al. Free radicals and antioxidants in primary fibromyalgia: an oxidative stress disorder? Rheumatol Int. 2005 Apr;25(3):188-90.

Iron Deficiency Can Impair Immune Function

2010-02-25T17:00:00Z

Adequate iron levels are necessary to prevent anemia which can present with symptoms of fatigue, shortness of breath and pallor. However, new research shows that iron is also important in immunity. A clinical study published in the American Journal of Clinical Nutrition (2004;79(3):516-521) demonstrated that in homebound elderly women, those who were iron deficient had specific impairments in immune function compared to their counterparts who had sufficient iron levels. In general, aging is associated with both declines in immune function and nutrient status, so researchers set out to examine the specific effect of iron in immunity.

Seventy-two homebound elderly women in Pennsylvania provided blood samples for assessment of iron levels and immune function tests. These women were healthy, free of inflammation, and generally well-nourished according to specific criteria to prevent potential confounding of the study. The results showed that in iron-deficient women, stimulated T cell proliferation and respiratory burst (measures of immune function) were reduced, when compared to women with adequate levels of iron. The data from this study is quite reliable as it was a well designed experiment.

The authors explain that iron is essential in many processes carried out by the immune system, so it really comes as no surprise that women with iron deficiency would have compromised immune function. They state, "These findings are of public health significance, and they underscore the importance of diagnosing, treating, and preventing iron deficiency." Elderly patients should routinely have iron levels checked and supplementation should be recommended only when deficiencies are present.

Folic Acid Fortification Benefits All

2010-02-15T17:00:00Z

Folic acid has been added to most cereal products in the United States, primarily for pregnant women, to reduce the incidence of neural tube defects. Folic acid also can lower homocysteine levels, a risk factor for heart disease, and higher levels may lower the risk of cancer, age-related cognitive decline, and psychiatric disorders. A new large study shows that fortification has indeed been successful in increasing blood levels of folate and lowering homocysteine levels. In the August 2005 issue of the American Journal of Clinical Nutrition (2005;82(2):442-450) a research paper summarizes the findings from the ongoing NHANES (National Health and Nutrition Examination Survey) study in relation to markers of B vitamin levels before and after folate fortification.

Over 7300 subjects were sampled during 1999-2000 for blood levels of various B vitamin status indicators. These values were then compared to those obtained from an earlier phase of the study from 1993-1994, before folate fortification was employed. The results showed that the occurrence of low folate levels decreased from 16% to 0.5% in the general population, and in the elderly high folate levels were increased to 38% from only 7% before fortification. As well, 78% of the US population had total homocysteine concentrations <9 umol/L, which is suggested to be a desirable range. These results support folate fortification. However, for persons consuming low amounts of fortified foods (cereals and flour products), which is currently a common dietary measure, supplementation with folate is warranted. The typical daily dose is 800ug, and in most high quality multivitamins, this level is present.

Grape Seed Extract and Weight Control

2010-01-31T17:00:00Z

Grape seed extract, a powerful antioxidant, has been shown to reduce food intake in rats. Now, research reports that grape seed extract supplementation may help humans manage their body weight, without a change in mood, satiety or exercise.

Researchers at Maastricht University in The Netherlands, administered a grape seed extract supplement or a placebo, 30 to 60 minutes before each meal, to 51 healthy men and women, between the ages of 18 to 65 years old, for 3 days.

The researchers found that the grape seed extract group had on average a 4 percent reduction in energy requirement without having any effect on satiety, mood or tolerance, as compared to the placebo group. "These findings suggest that grape seed could be effective in reducing 24 h EI in normal to overweight dietary unrestrained subjects, and could, therefore, play a significant role in body-weight management," conclude the study authors.

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1. Vogels N et al. The effect of grape-seed extract on 24 h energy intake in humans. Eur J Clin Nutr. 2004 Apr;58(4):667-73.

Preventative Nutrition After Bariatric Surgery

2010-01-22T17:00:00Z

The study, published in the journal, Neurology (2004, vol. 63), investigated
whether bariatric surgery was associated with a higher rate of PN than other abdominal surgeries, as well as the risk factors for the development of PN. Researchers from Mayo Clinic College of Medicine analyzed information from 435 patients who had undergone obesity surgery and 126 patients who had undergone gall bladder surgery. The researchers compared the participants' data for various risk factors including rate and absolute amount of weight loss, prolonged gastrointestinal symptoms, not attending a nutritional clinic after obesity surgery, serum albumin and transferrin levels after obesity surgery, postoperative surgical complications requiring hospitalization, and having jejunoileal bypass.

The researchers found that peripheral neuropathies, including sensory neuropathy and carpal tunnel syndrome, occurred more frequently in the obesity surgery group, compared to the gall bladder surgery group. Findings also revealed that poor nutrition, including not taking multivitamins, was a significant risk factor. "Malnutrition may be the most important risk factor, and patients should attend nutritional clinics," the study authors conclude. "Inflammation and altered immunity may play a role in the pathogenesis, but further study is needed."

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1. Thaisetthawatkul P, et al. A controlled study of peripheral neuropathy after bariatric surgery. Neurology 2004 Oct;63:1462-1470

Does Calcium Promote Weight Loss?

2010-01-18T17:00:00Z

The study, published in the Journal of Nutrition (2004, vol. 134, no. 7), investigated the effects of calcium (Ca2+) intake on overall and abdominal obesity in African American and Caucasian men and women. Researchers at the Pennington Biomedical Research Center in Baton Rouge, LA, analyzed the data of 362 men (109 African Americans, 253 Caucasian) and 462 women (201 African Americans, 261 Caucasians), aged 17-65, participating in the HERITAGE Family Study. Food questionnaires analyzed for calcium intake and measurements of body mass index, skinfold thickness, percentage of body fat, waist circumference, abdominal visceral and subcutaneous fat, and computerized tomography total abdominal fat were obtained from the participants.

The researchers found that greater calcium intake was associated with lower overall body adiposity and abdominal obesity, especially among African American men and Caucasian women. Furthermore, greater calcium intake was associated with a lower percentage of body fat in Caucasian men . However, African American women did not demonstrate an association between calcium intake and obesity. "We conclude that Ca2+ intake may play a role in the regulation of energy balance, although the mechanisms remain to be determined," the study authors write.

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1. Loos RJF et al. Calcium Intake Is Associated with Adiposity in Black and White Men and White Women of the HERITAGE Family Study. J. Nutr. 2004 Jul; 134(7):1772-1778.

Obesity Increases Chronic Inflammation

2010-01-09T17:00:00Z

The study, published in the journal Circulation (2004, vol. 110, no. 12), investigated whether mononuclear white blood cells (MNC) are in a proinflammatory state in obese individuals. Researchers at the State University of New York at Buffalo, analyzed the data of 16 obese participants and 16 normal weight participants, with similar plasma glucose concentrations. Fasting blood samples were obtained from the participants and analyzed for
proinflammatory markers of blood mononuclear cells including nuclear factor kappa-beta binding to DNA in nuclear extracts (NF-kappaB binding) and nuclear factor kappa-beta binding inhibitor (IkappaB-beta), as well as inflammatory markers interleukin-6, tumor necrosis factor-alpha, and C-reactive protein. Plasma glucose, insulin, free fatty acids (FFA), and homeostasis model assessment of insulin resistance (HOMA-IR) were also analyzed.

The researchers found that nuclear factor kappa-beta was higher and nuclear factor kappa-beta inhibitor was significantly lower in obese subjects, as compared to the normal weight participants. Findings also revealed that the obese subjects had higher levels of the inflammatory markers interleukin-6, tumor necrosis factor-alpha, and C-reactive protein, and a significantly higher insulin resistance, as compared to the normal weight participants.

"These data show (1) for the first time that MNC in obesity are in a proinflammatory state with an increase in intranuclear NF-kappaB binding, a decrease in IkappaB-beta, and an increase in the transcription of proinflammatory genes regulated by NF-kappaB; (2) that plasma FFAs are a modulator of inflammation; and (3) that insulin resistance is a function of inflammatory mediators," the study authors conclude. The findings suggest a weight reducing diet to prevent chronic inflammation in obese individuals.

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1. Ghanim H et al. Circulating mononuclear cells in the obese are in a proinflammatory state. Circulation. 2004 Sep 21;110(12):1564-71. Epub 2004 Sep 13.

How Glycemic Index Affects Body Composition

2010-01-04T17:00:00Z

The study, published in The Lancet (2004, vol. 364, no. 9436), investigated the effects of a low glycemic index (GI) diet on rats in three experiments. Researchers at the Children's Hospital in Boston administered a high glycemic index diet to 11 rats and a low glycemic index diet to 10 rats, having similar mean bodyweight, for 8 weeks, in the first experiment. In the second experiment, the rats were administered either a high or low glycemic index diet, then each group was switched to the diet the other group received. In the third experiment, 20 mice were administered either a high or low glycemic index diet, for 9 weeks.

At the end of the study, researchers found that the high glycemic diet rats had significantly more body fat and lower lean body mass, as well as higher glucose, insulin, and triglyeride levels, than the low glycemic group. The rats that were switched from the low to high glycemic diet had higher glucose and insulin levels, compared to the rats changed from the high to low glycemic diet. Findings also revealed that the high glycemic diet mice had almost twice the body fat compared to the low glycemic group.

"GI as an independent factor can cause obesity and increase risks of diabetes and heart disease in animals. Use of low-GI diets in prevention and treatment of human disease merits thorough examination," the study authors conclude.

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1. Pawlak DB et al. Effects of dietary glycaemic index on adiposity, glucose homoeostasis, and plasma lipids in animals. Lancet. 2004 Aug 28;364(9436):778-85.

The Long-Term Benefits of Calorie Restriction

2009-12-29T17:00:00Z

The study, published in the journal, Proceedings of the National Academy of Sciences (2004, vol. 101, no. 17), investigated the effects of long-term calorie restriction (CR) on risk factors for obesity, high cholesterol and atherosclerosis (arterial plaque build-up that can lead to heart disease and stroke). Researchers at the Washington University School of Medicine in St Louis, Missouri, analyzed the data of 18 individuals participating in the Calorie Restriction with Optimal Nutrition Society (CRON) who had been on restricted food intake (approximately two-thirds calorie intake of an average diet), for 6 years, and 18 age-matched healthy subjects on typical American diets. Serum lipids and lipoproteins, fasting plasma glucose and insulin, blood pressure (BP), high-sensitivity C-reactive protein (CRP), platelet-derived growth factor AB (PDGF-AB), body mass index, percent body fat, and carotid artery intima-media thickness (IMT) were obtained from the participants.

The researchers found that Serum total cholesterol (Tchol), low-density lipoprotein cholesterol, ratio of Tchol to high-density lipoprotein cholesterol (HDL-C), triglycerides, fasting glucose, fasting insulin, CRP, PDFG-AB, systolic and diastolic BP, body mass index, and percent body fat was significantly lower and high density lipoprotein ('good' cholesterol) levels were higher in the calorie restricted group, compared to the average diet group. Findings also revealed that carotid artery IMT was 40 percent less in the calorie restricted group, compared to the average diet group.

"Our data show that CR results in profound and sustained beneficial effects on the major atherosclerosis risk factors, serum Tchol, LDL-C, HDL-C, TG, and BP, that usually increase with advancing age," the study authors write. "They further show that CR provides a powerful protective effect against obesity and insulin resistance, and provide evidence for a decrease in inflammation, as reflected in extremely low CRP levels."

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1. Fontana L et al. Long-term calorie restriction is highly effective in reducing the risk of atherosclerosis in humans. PNAS 2004 Apr;101(17):6659-6663.

Iodine Supplementation and Childhood IQ

2009-12-21T17:00:00Z

Spanish researchers from Unidad de Endocrinologia, Complejo Hospitalario Ciudad de Jaen, conducted a study of 1,221 southern European children. Dietary questionnaires, Cattel's g factor (IQ) test, goiter (an enlarged thyroid gland caused by iodine deficiency) assessment, and blood samples analyzed for thyroid hormone were obtained from the participants.

Researchers found that IQ was significantly higher in children with urinary iodine levels above 100 micrograms per liter. The risk of having an IQ below 70 (average IQ is 100) was higher in children with urinary iodine levels below 100 micrograms per liter. Findings also revealed that the risk of having an IQ in the lowest quarter of participants was associated with noniodized salt consumption and drinking milk less than once a day. "The results support the possibility of improving the IQ of many children from areas with mild iodine deficiency by ensuring an iodine intake sufficient to achieve a urinary iodine concentration greater than 100 microg/liter," the study authors conclude.

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1. Santiago-Fernandez P et al. Intelligence quotient and iodine intake: a cross-sectional study in children. J Clin Endocrinol Metab. 2004 Aug;89(8):3851-7.

Antioxidants Help Cystic Fibrosis Patients

2009-12-17T17:00:00Z

German researchers compared the data of 22 CF patients with 35 healthy control subjects, divided into 4 age groups ranging in age from less than 6 years old to 18 years old. Fasting blood samples, buccal muscosal cells samples (from the oral cavity), and breath condensate were obtained from the participants and analyzed for carotenoids, alpha-tocopherol, vitamin C, protein carbonyls, thiobarbituric acid-reactive substances, and F2-isoprostane.

The researchers found that plasma vitamin C, and plasma and tissue alpha-tocopherol levels decreased significantly with age in CF patients. Plasma beta-carotene, beta-cryptoxanthin, and lycopene were significantly lower in CF patients, compared with the control subjects in all age groups. Findings also revealed that plasma and tissue alpha-tocopherol and plasma vitamin C levels were significantly lower and oxidative stress markers higher in the 18 year old CF patients, compared with the control subjects in the same age group. "We suggest that early in life dietary habits should be improved and that innovative supplementation strategies should be applied to optimize the antioxidant status of patients with CF," the study authors conclude.

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1. Back EI et al. Antioxidant deficiency in cystic fibrosis: when is the right time to take action? Am J Clin Nutr 2004 Aug;80(2): 374-384.

Red Wine vs. Gin: Which is Healthier?

2009-12-14T17:00:00Z

Researchers at the University of Barcelona, in Barcelona, Spain, administered 30 grams of either red wine or gin daily to 40 healthy men, with a mean age of 37 years old, for 28 days. Blood samples were obtained from the participants after each wine or gin consumption and analyzed for levels of inflammatory markers including lymphocyte function-associated antigen 1 (LFA-1), Mac-1, very late activation antigen 4 (VLA-4), monocyte chemoattractant protein (MCP-1), soluble vascular cell adhesion molecule-1 (VCAM-1), intercellular adhesion molecule-1 (ICAM-1), interleukin-1alpha (IL-1alpha), C-reactive protein (hs-CRP) and fibrinogen.

The researchers found that cytokine IL-1alpha (an inflammatory marker) and fibrinogen (a blood clotting marker) were lowered in both the wine and gin groups. Findings also revealed that red wine significantly decreased levels of additional inflammatory markers including LFA-1, Mac-1, VLA-4, MCP-1, CRP, VCAM and ICAM. "Both wine and gin showed anti-inflammatory effects by reducing plasma fibrinogen and IL-1alpha levels," the study authors write. "However, wine had the additional effect of decreasing hs-CRP, as well as monocyte and endothelial adhesion molecules."

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1. Estruch R et al. Different effects of red wine and gin consumption on inflammatory biomarkers of atherosclerosis: a prospective randomized crossover trial. Effects of wine on inflammatory markers. Atherosclerosis. 2004 Jul;175(1):117-23.

Acetyl-L-Carnitine and HIV-Associated Neuropathy

2009-12-07T17:00:00Z

The study, published in the journal AIDS (2004, vol. 18, no. 11), investigated the effect of ALCAR supplementation in HIV-positive patients with established ATN. British researchers from the Royal Free and University College Medical School in London, administered 1500 milligrams of oral ALCAR twice daily to 21 HIV-positive patients, for 33 months. Leg skin biopsies were obtained at the beginning of the study, after six months and one year from the HIV-positive participants and from HIV-negative non-neuropathic controls.

The researchers found that after six months of ALCAR supplementation there was a significant increase of nerve fibers in the epidermal, dermal and sweat gland fibers, compared with the control group. The innervation improvements continued or remained the same after 24 months of ALCAR supplementation. Findings also revealed that 76 percent of the participants experienced an improvement in neuropathic symptoms. "ALCAR treatment improves symptoms, causes peripheral nerve regeneration and is proposed as a pathogenesis-based treatment for DSP," the study authors conclude.

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1. Hart AM et al. Acetyl-l-carnitine: a pathogenesis based treatment for HIV-associated antiretroviral toxic neuropathy. AIDS. 2004 Jul 23;18(11):1549-60.