Time For Wellness Blog

Digestive enzyme pills for gluten intolerance

2012-05-20T15:30:22+00:00

Anyone on a gluten free diet knows it’s not easy, which is why digestive enzyme pills are being investigated as a solution for gluten intolerance. But can they help?

Normally when you eat protein your digestive enzymes help break it down so it can be absorbed. Efficient protein digestion also prevents you from developing food allergy and sensitivity. However your digestive enzymes are not strong enough to digest gluten, a protein found in some cereal grains.

Because of its tough chemical structure (its rich in bonds containing the amino acid proline) you cannot break it down and for people with gluten intolerance, intact gluten in the gut spells trouble.

So why not just take a digestive enzyme supplement when you want to eat gluten then? Actually this is a great idea, in theory, but we are far from this being a practical reality.

Enzyme science

The first hurdle is that not any enzyme will do the job. Researchers have managed to identify specific enzymes that could digest gluten although their experiments also found that they are broken down in your stomach acid so don’t even make it to your gut were they need be to work (1).

Even putting them in a protective capsule didn’t really help because they turned out to be too weak once past the stomach. The enzymes failed to digest the gluten before it reached the part of your gut where it triggers intolerance (2).

Pizza pill?

A promising recent study managed to identify a candidate enzyme (a specific proline cutting enzyme, prolyl endoprotease from Aspergillus niger) that was not only resistant to stomach acid but also efficient enough to be able to quickly and almost completely break down the gluten (3).

This however was an experimental study, not in people, so it is not at all clear whether this would also work in a real world scenario of say popping a pill then eating a pizza.

So if you see products being sold as gluten enzymes, be warned, we don’t know if they work yet and products marketed as such are potentially dangerous if you are gluten intolerant. For now at least the best approach is going gluten free.

Learn more here.

References:

1. Shan L, Marti T, Sollid LM, Gray GM, Khosla C. Comparative biochemical analysis of three bacterial prolyl endopeptidases: implications for coeliac sprue. Biochem J. 2004 Oct 15;383(Pt 2):311-8.

2. Marti T, Molberg O, Li Q, Gray GM, Khosla C, Sollid LM. Prolyl endopeptidase-mediated destruction of T cell epitopes in whole gluten: chemical and immunological characterization. J Pharmacol Exp Ther. 2005 Jan;312(1):19-26.

3. Mitea C, Havenaar R, Drijfhout JW, Edens L, Dekking L, Koning F. Efficient degradation of gluten by a prolyl endoprotease in a gastrointestinal model: implications for coeliac disease. Gut. 2008 Jan;57(1):25-32.

Higher protein diet wins for weight loss

2012-05-19T15:30:01+00:00

Eating more protein and less carbohydrate has been a popular dietary approach for years and a review of 74 clinical studies backs up the benefits.

Atkins, South Beach, Paleo, Zone, Dukan… many popular diets advocate a low carbohydrate, higher protein approach and because of this a lot of research has been conducted to investigate potential health effects.

A recent review of human clinical studies found that these studies show superior effects for:

Weight loss
Lowering body mass index
Reducing waist circumference
Lowering blood pressure
Reducing insulin levels
Improving your blood cholesterol

An Italian pasta company in part funded the study so the findings seem to have been watered down (pasta is the low carb dieters enemy). But the results were still quite clear; a higher-protein, lower-carbohydrate diet has unique advantages over a more conventional higher carbohydrate diet.

Higher protein diets have come a long way since the original Atkins approach of cream, bacon and lard, even the Atkins program now recommends a balanced diet based on lean protein, healthy fats and plenty of vegetables and fruits.

Here are some recommended books for healthy weight loss.

Reference:

1. Santesso N, Akl EA, Bianchi M, Mente A, Mustafa R, Heels-Ansdell D, Schünemann HJ. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012 Apr 18. doi: 10.1038/ejcn.2012.37. [Epub ahead of print]

5000 IU daily for vitamin D deficiency

2012-05-13T15:00:01+00:00

How much vitamin D3 do you need each day if you are deficient? A new study reports that 5000 IU daily for three months will get you back on track.

Vitamin D deficiency is commonly treated with large weekly, monthly or yearly doses. However this is not natural, vitamin D should be made each day in smaller doses in your skin after exposure to sunlight.

A recently clinical study set out to find an optimal daily dose of vitamin D for treating deficiency (a blood level less than 50 nmol/litre)

The study compared a dose of 2000 IU or 5000 IU of vitamin D3 daily for 3 months. Of the people taking the 2000 IU dose, 45.4% made it to a healthy range (above 75 nmol/liter) while in contrast 93% of people taking 5000 IU successfully treated their deficiency.

So, if you are vitamin D deficient try 5000 IU of vitamin D3 daily for 3 months. It’s safe, and very effective.

Learn more here.

Reference:

Diamond T, Wong YK, Golombick T. Effect of oral cholecalciferol 2,000 versus 5,000 IU on serum vitamin D, PTH, bone and muscle strength in patients with vitamin D deficiency. Osteoporos Int. 2012 Mar 16. [Epub ahead of print]

Grape juice boosts brain health

2012-05-12T14:59:18+00:00

The juice of Concord grapes may be able to boost brain function and help stave off dementia according to preliminary research.

Concord grapes have a rich dark blue-purple skin due to their high content of polyphenols which are phytonutrients that may help ward off dementia.

In an experimental study concord grape juice was shown to offset age-related decline in cognitive or neuronal function in rats, suggesting potential for human health (1).

A small exploratory follow up study published in the British Journal of Nutrition found that daily Concord grape juice for 12 weeks (444 ml - 621ml depending on body weight) was able to improve cognitive function in older age adults with poor memory (2).

And in a more recent 16 week clinical study a group of older age adults with mild cognitive impairment demonstrated improvements in cognitive function and greater brain activation (demonstrated with magnetic resonance imaging testing) after drinking Concord grape juice (3).

In all the effects of Concord grapes on brain health look promising so if you want to boost your brain health try adding some dark skinned grapes, preferably fresh, regularly to your fruit bowl. Apples, cocoa, berries, and tea are also polyphenol rich “brain foods.”

References:

1. Joseph JA, Shukitt-Hale B, Willis LM. Grape juice, berries, and walnuts affect brain aging and behavior. J Nutr. 2009 Sep;139(9):1813S-7S.

2. Krikorian R, Nash TA, Shidler MD, Shukitt-Hale B, Joseph JA. Concord grape juice supplementation improves memory function in older adults with mild cognitive impairment. Br J Nutr. 2010 Mar;103(5):730-4.

3. Krikorian R, Boespflug EL, Fleck DE, Stein AL, Wightman JD, Shidler MD, Sadat-Hossieny S. Concord Grape Juice Supplementation and Neurocognitive Function in Human Aging. J Agric Food Chem. 2012 Apr 9. [Epub ahead of print]

Lactium for stress relief

2012-05-05T19:20:31+00:00

Lactium is a unique milk extract that contains a natural bioactive protein with relaxing properties. Research suggests Lactium may help relive stress naturally without side effects.

Observations that mother’s milk has a calming effect on babies led a group of French researchers to investigate milk as a source of nutritional substances that might relieve stress.

They managed to isolate a protein called Lactium that has demonstrated anti-stress type effects including in anxiety and insomnia (1-4). Lactium works by mimicking a natural relaxing substance in the brain called gamma-amino-butyric acid (GABA), but unlike anti-anxiety drugs that work this way, Lactium does not have side effects like sedation or addiction (5-7).

Human clinical studies

An initial exploratory study over just 2 days found that Lactium (200 mg every 12 hours for a total of 3 doses) reduced increases in blood pressure, heart rate and stress hormones after a stress test (8).

A second study in healthy adults (27 female and 25 male) showed that Lactium (150 mg every evening daily for 30 days) reduced the physical effects of a mental stress test as measured by blood pressure reactivity (9).

In a group of women with stress related anxiety, sleep, or general fatigue Lactium (150 mg every evening daily for 30 days) was found to reduce stress related symptoms, particularly digestive, cardiovascular, intellectual, emotional, and social problems (10).

And in people with problems sleeping Lactium (150 mg 1 hour before bed for 4 weeks) improved sleep quality and time to fall asleep after two weeks and daytime dysfunction after four weeks (11).

A small study in athletes found that Lactium (150 mg per day for 4 weeks) prevented increases in the stress hormone cortisol that often occurs with intense physical training (12).

Lactium: Dose and safety

The typical dosage of Lactium is 150 mg per day and clinical improvements tend to occur over 2-4 weeks.

Lactium has no reported side effects in experimental or human clinical studies.

Speak to you health professional if you are taking anti-depressant or anti-anxiety mediation as theoretically Lactium may potentiate their effects.

References:

Miclo L, Perrin E, Driou A, Papadopoulos V, Boujrad N, Vanderesse R, et al. Characterization of alpha-casozepine, a tryptic peptide from bovine alpha(s1)-casein with benzodiazepine-like activity. Faseb J 2001;15:1780–2.
Schroeder H., Violle N., Messaoudi M., Lefranc-Millot C., Nejdi A.,. Demagny B, Desor D. (2003 ) Effects of ING-911, a tryptic hydrolysate from bovine milk aS1 casein on anxiety of Wistar male rats measures in the conditioned defensive burying paradigm and the elevated plus maze test. Behavioural Pharmacology, 14 (S1), S38, 31.
Violle N., Messaoudi M., Lefranc-Millot C., Desor D., Nejdi A., Demagny B., Schoeder H. ( 2006) Ethological comparison of the effects of a bovine as1-casein tryptic hydrolysate and diazepam on the behaviour of rats in two models of anxiety. Pharmacololgy, Biochemistry and Behavior, 84, 517-523.
Guesdon B, Messaoudi M, Lefranc-Millot C, Fromentin G, Tomé D, Even PC. A tryptic hydrolysate from bovine milk alphaS1-casein improves sleep in rats subjected to chronic mild stress. Peptides. 2006 Jun;27(6):1476-82.
Lecouvey M, Frochot C, Miclo L, Orlewski P, Driou A, Linden G, Gaillard JL, Marraud M, Cung MT, Vanderesse R. Two-dimensional 1H-NMR and CD structural analysis in a micellar medium of a bovine alphaS1-casein fragment having benzodiazepine-like properties. Eur J Biochem. 1997 Sep 15;248(3):872-8.
Lecouvey M., Frochot C., Miclo L., Orlewski P., Marraud M., Gaillard J.-L., Cung M. T. & Vanderesse R. (1997b) Conformational studies of a benzodiazepine-like peptide in SDS micelles by circular dichroism, H NMR and molecular dynamics simulation. Lett. Pept. Sci., 4, 359-364.
Messaoudi M, Lalonde R, Schroeder H, Desor D. Anxiolytic-like effects and safety profile of a tryptic hydrolysate from bovine alpha s1-casein in rats. Fundam Clin Pharmacol. 2009 Jun;23(3):323-30.
Miclo L, Perrin E, Driou A, Papadopoulos V, Boujrad N, Vanderesse R, et al. Characterization of alpha-casozepine, a tryptic peptide from bovine alpha(s1)-casein with benzodiazepine-like activity. Faseb J 2001;15:1780–2.
Lanoir D., Canini F., Messaoudi M., Lefranc C., Demagny B., Martin S. & Bourdon L. (2002) Long term effects of a bovine milk alpha-S1 casein hydrolysate on healthy low and high stress responders. Stress, 5 (suppl.), 124.
Kim JH, Desor D, Kim YT, Yoon WJ, Kim KS, Jun JS, Pyun KH, Shim I. Efficacy of alphas1-casein hydrolysate on stress-related symptoms in women. Eur J Clin Nutr. 2007 Apr;61(4):536-41.
de Saint Hilaire Z., MESSAOUDI M., DESOR D., KOBAYASHI T. Effects of a bovine alpha S1-casein tryptic hydrolysate (CTH) on sleep disorder in Japanese general population . Open Sleep Journal, 2009, 2, 26-32
Santuré, M. The effect of Lactium on biathlete training. [unpublished]

Cataract prevention with Lutein and Zeaxanthin

2012-04-29T14:04:39+00:00

The phytonutrients lutein and zeaxanthin have been shown to improve vision health and a study from Finland suggests they may reduce your risk of cataracts too.

A study of 1689 elderly subjects (aged 61-80 years) investigated the relationship between blood levels of lutein and zeaxanthin and age-related cataracts. They found that subjects in the highest levels of lutein and zeaxanthin had 42 and 41 % lower risks of nuclear cataract, respectively, compared with those with the lowest levels.

Lutein and zeaxanthin are a class of phytonutrients called carotenoids and are the only carotenoids known to concentrate in the retina and lens of your eye where they protect and improve your vision.

They are particularly high in green leafy vegetables (especially spinach, kale, and collard), egg yolks and goji berries. Lutein and zeaxanthin can also be taken as a daily dietary supplement at a suggested dose of 10 mg of each daily.

Reference:

Karppi J, Laukkanen JA, Kurl S. Plasma lutein and zeaxanthin and the risk of age-related nuclear cataract among the elderly Finnish population. Br J Nutr. 2011 Oct 18:1-7. [Epub ahead of print]

5 natural supplements for colds and flu that work

2012-04-28T14:04:09+00:00

A host of natural medicines are sold for cold and flu relief but not all of them work. Here are 5 natural supplements with high quality evidence from human clinical studies that do.

1. Vitamin C

Doses of 1000-2000 mg of vitamin C per day when you get a cold have been shown to shorten your time to recovery, and 500 mg per day works well as a preventative (1,2).

2. Garlic extract

A garlic extract containing allicin (a key active phytonutrient garlic) when taken over the winter months reduced number of colds (24 vs 65 for placebo) and sped up recovery time (1.52 vs 5.01 days for placebo) in a clinical study of over 350 people (3).

3. Elderberry

Elderberry extract (trade name Sambucol) has been shown to significantly improve flu symptoms and speed up time to recovery compared to placebo in two studies at a typical dose of 15 ml daily (4,5).

4. Echinacea

The herbal medicine Echinacea (purpurea and angustifola) has been shown to reduce cold symptoms by 58% and duration by 1.4 days across a number of studies and may also improve overall wellbeing (6,7). Recommended doses are 3-6 ml of liquid extract, and up to 10-20 ml at the onset of symptoms and continued for 7-14 days (8).

5. Zinc

Taking zinc within 24 hours of the start of symptoms was found to cut the risk of still having symptoms at day 7 of a cold by about half. And for prevention, taking zinc for at least 5 months cut cold risk by a third (9). For acute relief zinc gluconate lozenges dissolved in your mouth slowly and containing at least 18 mg of zinc are effective (10).

References:

Dougals RM et al. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2007 Jul 18;(3):CD000980.
Hemila H. Vitamin C supplementation and common cold symptoms: factors affecting the magnitude of the benefit. Med Hypotheses. 1999 Feb;52(2):171-8.
Josling P. Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Adv Ther. 2001 Jul-Aug;18(4):189-93.
Zakay-Rones Z, Varsano N, Zlotnik M, et al. Inhibition of several strains of influenza virus in vitro and reduction of symptoms by an elderberry extract (Sambucus nigra L.) during an outbreak of influenza B Panama. J Altern Complement Med 1995;1:361-369.
Zakay-Rones Z, Thom E, Wollan T, Wadstein J. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. J Int Med Res 2004;32:132-140.
Shah SA et al. Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis. Lancet Infect Dis 7.7 (2007b): 473–80.
Gillespie EL, Coleman CI. The effect of Echinacea on upper respiratory infection symptom severity and quality of life. Conn Med 70.2 (2006): 93–7.
Braun, Lesley. Herbs and Natural Supplements: An Evidence-Based Guide, 3rd Edition. Churchill Livingstone Australia, 032010. p. 3951.
Singh M, Das RR. Zinc for the common cold. Cochrane Database of Systematic Reviews 2011, Issue 2. Art. No.: CD001364. DOI: 10.1002/14651858.CD001364.pub3.3.
Eby GA 3rd. Zinc lozenges as cure for the common cold--a review and hypothesis. Med Hypotheses. 2010 Mar;74(3):482-92.

Breaking up sitting lowers blood glucose by 30%

2012-04-22T17:34:05+00:00

Are you sitting at your desk reading this? Research has shown that sitting for long periods has a detrimental effect on your blood glucose control and increases your risk of diabetes and heart disease. Short activity breaks have a bigger benefit than you thought.

Just 2 minutes of light or moderate walking every 20 minutes has been shown to lower blood glucose and insulin responses by about 30%, and light intensity walking was just as effective as moderate.

Breaking up your sitting time with a brief walk around the office appears to have tremendous health benefits. Some occupational health guidelines already suggest taking a break from your computer every 30 minutes to prevent eyestrain, so why not combine that with a light walk and prevent diabetes or a heart attack as well?

Reference:

Dunstan DW, Kingwell BA, Larsen R, Healy GN, Cerin E, Hamilton MT, Shaw JE, Bertovic DA, Zimmet PZ, Salmon J, Owen N. Breaking Up Prolonged Sitting Reduces Postprandial Glucose and Insulin Responses. Diabetes Care. 2012 Feb 28. [Epub ahead of print]

Vitamin D treatment relieves depression in adolescents

2012-04-21T17:33:46+00:00

Treatment with vitamin D has been shown to relieve symptoms of depression in a group of Swedish adolescents, a discovery that suggests vitamin D deficiency could be an easily treated cause of depression.

After a group of 54 depressed adolescents had their blood vitamin D tested it was discovered that 48 (89%) of them were vitamin D deficient. The vitamin D deficient group were then supplemented with vitamin D (4000 IU per day for the first month and 2000 IU per day for two more months).

Their vitamin D levels increased significantly from 41 nmol/L to 91 nmol/L and correlated with improvements in well-being. There were also significant improvements in depressed feelings, irritability, tiredness, mood swings, sleep difficulties, weakness, ability to concentrate and pain.

This report suggests that vitamin D deficiency should be investigated and treated in people suffering from symptoms of depression.

Learn more here.

Reference:

Högberg G, Gustafsson SA, Hällström T, Gustafsson T, Klawitter B, Petersson M. Depressed adolescents in a case-series were low in vitamin D and depression was ameliorated by vitamin D supplementation. Acta Paediatr. 2012 Feb 28. doi: 10.1111/j.1651-2227.2012.02655.x. [Epub ahead of print]

Food and sunlight are not good sources of vitamin D

2012-04-15T17:11:53+00:00

There is a lot of confusion and controversy around Vitamin D deficiency, but one thing that is quite clear is that vitamin D rich foods and sunlight are not enough to ensure you are getting sufficient vitamin D.

Food is not a good source of vitamin D

The single reason for widespread vitamin D deficiency is lack of adequate sunlight. Food is not a sufficient source of vitamin D. To meet the popular recommendation of 2000 IU of Vitamin D a day you would need to eat 2-4 daily servings of the richest food source of vitamin D available; wild (not farmed) salmon (1). Unless you are a grizzly bear, that is a lot of salmon. Fortification of foods could change this but in most countries vitamin D levels in fortified foods are negligible (2).

For most people sunlight exposure is not enough

Modern humans evolved in equatorial Africa where we wandered around outside naked in the sun (our naked skin is where we synthesise vitamin D from sunlight). Today people living in far northern and southern latitudes cannot make vitamin D for roughly 6 months of the year and during summer months a high amount of time is spent indoors. Some outdoor-working adults may make enough vitamin D but these people represent a small minority of the population (3).

Supplements are safe and effective

Taking these factors into account leading experts suggest that sun exposure “is not the best source for assuring maintenance of optimal vitamin D status (4)” and that “oral supplements of vitamin D would probably represent the safest way to increase vitamin D status (5).”

Find out more here.

References:

Holick MF, Chen TC. Vitamin D deficiency: a worldwide problem with health consequences. Am J Clin Nutr. 2008 Apr;87(4):1080S-6S.

Gillie, O. Sunlight robbery: Vitamin D and public health – Is current UK public health policy on vitamin D fit for purpose? Caroline Walker Trust. November 16, 2010.

Godar DE, Pope SJ, Grant WB, Holick MF. Solar UV doses of adult Americans and vitamin D(3) production. Dermatoendocrinol. 2011 Oct;3(4):243-50.

Tsiaras WG, Weinstock MA. Commentary: Ultraviolet irradiation and oral ingestion as sources of optimal vitamin D. J Am Acad Dermatol. 2010 Jun;62(6):935-6.

Terushkin V, Bender A, Psaty EL, Engelsen O, Wang SQ, Halpern AC. Estimated equivalency of vitamin D production from natural sun exposure versus oral vitamin D supplementation across seasons at 2 US latitudes. J Am Acad Dermatol 2010;62:929-34.

Eat yourself sexier in 6 weeks

2012-04-14T17:11:30+00:00

Fruits and vegetables are rich in pigments that influence our skin color and can enhance physical health and attractiveness. A new study has found that as little as 6 weeks is enough to change your appearance.

Carotenoids are yellow, orange and red pigments in plant foods that are know to influence skin color and perceived attractiveness. From an evolutionary perspective it has been hypothesised that skin carotenoids may be a means of assessing health and fitness in a mate and therefore influencing sexual selection.

A recent investigation into the effects of fruits and vegetables on skin color and appearance found that perceptible changes (measured by ratings of health and attractiveness) occurred within just six weeks (1).

The study investigators commented, “These results suggest that perceptibly healthier and more attractive skin-coloration is achievable through relatively modest increases in fruit and vegetable consumption (of fewer than four portions per day).”

It is hoped that this research, like anti-smoking campaigns that highlighted the effects of smoking on attractiveness, could motivate people to eat healthier by appealing to their desire to look and feel better (2).

References:

1. Whitehead RD, Re D, Xiao D, Ozakinci G, Perrett DI. You are what you eat: within-subject increases in fruit and vegetable consumption confer beneficial skin-color changes. PLoS One. 2012;7(3):e32988.

2.Whitehead RD, Ozakinci G, Stephen ID, Perrett DI. Appealing to vanity: could potential appearance improvement motivate fruit and vegetable consumption? Am J Public Health. 2012 Feb;102(2):207-11.

3 health reasons to enjoy a coffee

2012-04-07T16:27:48+00:00

Coffee often falls into the category of guilty pleasures because people think that something so hedonistic must also be unhealthy, however emerging evidence has uncovered surprising health benefits.

As well as caffeine the roasted beans of the coffee plant are rich in phytonutrients including magnesium, soluble fiber, lignans and chlorogenic acids that also influence the balance of coffees health effects. Perhaps not surprisingly then people who enjoy this nutrient-rich beverage regularly may also enjoy some health benefits.

1. Reduce risk of diabetes

An analysis of over 500 000individuals found that coffee (including decaffeinated coffee) reduced risk of developing type-2 diabetes with every additional cup of coffee a dayassociated with 5% to 10% lower risk afteradjustment for potential confounders (1).

2. Prevent dementia

A study of 1409 individuals over a mean period of 21 years discovered that people who drank 3-5 cups of coffee per day in midlife had a 65% reduced risk of developing dementia and Alzheimer's disease (2).

3. Cut cancer risk

In a review of 59 studies consumption of 1 cup of coffee per day reduced risk of cancer by 3% and was associated with a reduced risk of bladder, breast, buccal and pharyngeal, colorectal, endometrial, esophageal, hepatocellular, leukemic, pancreatic, and prostate cancers (3).

...coffee caution?

A coffee users caveat however is caffeine addiction and withdrawal which can affect some people. Symptoms, which are most often fatigue, headaches and decreased alertness, tend to start the morning after your last coffee, peaking at 20 to 51 hours and lasting 2-9 days (4). You may also want to avoid coffee if you suffer insomnia or anxiety.

But apart from withdrawal coffee does not appear to be associated with any serious illness such as heart disease (5) or liver disease (6). For most adults up to 3-4 cups of coffee a day is considered safe, and may have some benefits (7).

References:

Huxley R, Lee CM, Barzi F, Timmermeister L, Czernichow S, Perkovic V, Grobbee DE, Batty D, Woodward M. Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med. 2009 Dec 14;169(22):2053-63.
Eskelinen MH, Ngandu T, Tuomilehto J, Soininen H, Kivipelto M. Midlife coffee and tea drinking and the risk of late-life dementia: a population-based CAIDE study. J Alzheimers Dis. 2009;16(1):85-91.
Yu X, Bao Z, Zou J, Dong J. Coffee consumption and risk of cancers: a meta-analysis of cohort studies. BMC Cancer. 2011 Mar 15;11:96.
Juliano LM, Griffiths RR. A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology (Berl). 2004 Oct;176(1):1-29.
Floegel A, Pischon T, Bergmann MM, Teucher B, Kaaks R, Boeing H. Coffee consumption and risk of chronic disease in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Germany study. Am J Clin Nutr. 2012 Apr;95(4):901-8.
Muriel P, Arauz J. Coffee and liver diseases. Fitoterapia. 2010 Jul;81(5):297-305.
Higdon JV, Frei B. Coffee and health: a review of recent human research. Crit Rev Food Sci Nutr. 2006;46(2):101-23

Natural hay fever relief with bromelain

2012-04-07T16:20:23+00:00

Bromelain, an enzyme from pineapple fruit, has been shown to relieve hay fever or sinusitis in a number of human clinical studies by working as a natural antihistamine, anti-inflammatory and decongestant.

A popular treatment for hay fever for many years, bromealin has demonstrated anti-allergic activity in the lungs and airways (1).

Clinical studies in the 1960s found that bromelain can reduce sinusitis and hay fever symptoms (2-4).

In one such study 85% of people taking bromelain had complete resolution of breathing difficulties and airway inflammation compared to just 53% and 40% in the placebo group respectively (2).

A more recent study in children with acute sinusitis found that bromelain reduced the duration of symptoms and sped up recovery compared with usual care (5).

Apart from people with known pineapple allergy, bromelain is safe and free of any known side effects. For the best results take 750-1,000 mg daily in divided doses between meals (6).

References:

1. Secor ER, Carson WF, Singh A, et al. Oral bromelain attenuates inflammation in an ovalbumin-induced murine model of asthma. Evid Based Complement Alternat Med 2008;5:61-69.

2. Ryan RE. A double-blind clinical evaluation of bromelains in the treatment of acute sinusitis. Headache 1967;7:13-17.

3. Taub SJ. The use of ananase in sinusitis: a study of 60 patients. Eye Ear Nose Throat Mon 1966;45:96,98.

4. Seltzer AP. Adjunctive use of bromelains in sinusitis: a controlled study. Eye Ear Nose Throat Mon 1967;46:1281-1288.

5. Braun JM, Schneider B, Beuth HJ. Therapeutic use, efficiency and safety of the proteolytic pineapple enzyme Bromelain- POS in children with acute sinusitis in Germany. In Vivo 2005;19:417-421.

6. Bromelain. Monograph. Altern Med Rev. 2010 Dec;15(4):361-8.

Meditation linked to brain changes

2012-04-06T14:42:56+00:00

A new study has found evidence of changes in the brain that may be responsible for the emotional changes seen in people who meditate, such as introspection, awareness and compassion.

A study of 100 people who meditate using brain imaging was able to find a relationship between a pattern in the brain called “cortical gyrification.” It is hard to establish a cause and effect but people who had been mediating the longest had the highest level of cortical gyrification, which lends support to the idea that meditation may have been responsible.

Cortical gyrification is associated with greater brain plasticity (the ability of your brain to change and repair over time) and may in turn be linked to better cognitive and behavioral health.

Reference:

Luders E, Kurth F, Mayer EA, Toga AW, Narr KL, Gaser C. The unique brain anatomy of meditation practitioners: alterations in cortical gyrification. Front Hum Neurosci. 2012;6:34.

Chocolate lowers BMI: a case of eat more, weigh less?

2012-03-31T16:46:48+00:00

People who eat chocolate are more likely to have a lower body weight despite a higher calorie intake, a contradictory discovery that suggests it may not just be about how much you eat but what you eat that influences your weight.

Cocoa is a super food, rich in phytonutrients such as flavonoids, vitamins and minerals, but is often eaten with loads of sugar and fat. But despite this, modest chocolate consumption has been shown to have considerable health benefits.

Researchers recently looked at the diets of some 1000 healthy adults and found that eating chocolate was linked to a lower body mass index (BMI) despite a higher calorie intake (1).

“Our findings—that more frequent chocolate intake is linked to lower BMI—are intriguing,” commented the study investigators. “They accord with other findings suggesting that diet composition, as well as calorie number, may influence BMI.”

Experimental studies have shown that cocoa can reduce body weight without any change in dietary calories, which could in part explain these findings.

A previous study also pointed to an effect of food quality vs. quantity on body weight when it was found that people who are overweight tend to eat less phytonutrient dense foods (green leafy vegetables, green vegetables, fresh fruit, and whole grains) than people who are a healthier weight, despite a similar calorie intake (2).

Eat more, weight less? It seems possible if you are eating more phytonutrient dense foods, and in any case, you will certainly be healthier.

References:

1. Golomb BA, et al. Association Between More Frequent Chocolate Consumption and Lower Body Mass Index. Arch Intern Med. 2012;172(6):519-521.

2. Vincent HK, Bourguignon CM, Taylor AG. Relationship of the dietary phytochemical index to weight gain, oxidative stress and inflammation in overweight young adults. J Hum Nutr Diet. 2010 Feb;23(1):20-9.