A study covered at the 42nd annual conference on Cardiovascular Disease and Epidemiology Prevention in Honolulu, Hawaii suggests that women who supplement with vitamin D can lower their risk of death from heart disease by 31 percent.

Higher risk of heart disease & heart attacks have previously been linked to low levels of vitamin D in the blood. Dr. Paul D. Varosy’s mission was to determine if the risk could then be decreased through vitamin D supplementation.

Varosy and his colleagues conducted a study, which involved data being analyzed from nearly 10,000 women ages 65 and older who were enrolled in a study of how often osteoporosis causes broken bones. Of the 10,000, more than 4,200 women said they took vitamin D supplements at the time of the study, and another 733 said they had supplemented with vitamin D previously.

After following the women for an 11 year period on average, researchers found that in the women who were taking vitamin D at the time of the study, the risk of heart disease death was 31% lower.

Frank Mangano’s commentary:

The importance & benefits of vitamin D should never go un-noticed. And this study proves it once again.

Heart disease is the leading cause of death in America and insulin resistance is one of the major contributing factors for the disease. Simply put, Vitamin D works by lowering insulin resistance.

The only thing missing from this study was the fact that the women’s vitamin D levels weren’t measured during the study as too much vitamin D isn’t a good thing either.

Aside from supplementation, one the best methods of getting sufficient amounts of vitamin D is through natural sunlight, especially with summer just around the corner. However, this doesn’t mean to stay in the sun all day either.

So here’s my bottom line, be sure to get some natural sunlight (10-30 minutes depending on your complexion) in the summer and take cod liver oil during the winter months as it is a great source of vitamin D. I prefer the brand by Carlson’s the best. It is second to none in my opinion.

A study published in the Annals of Rheumatic Disease suggests that consuming vitamin C rich foods can offer protection from a form of rheumatoid arthritis that affects at least two joints called polyarthritis. Conversely, in people who consumed small amounts of fruits, vegetables and vitamin C, risk of polyarthritis was increased.

The chances of developing polyarthritis were in fact increased by threefold in those who consumed small amounts of vitamin C compared to those who consumed the highest number of healthy foods. There was however, minimal evidence linking inflammatory polyarthritis with consuming low amounts of vitamin E and beta-carotene.

The study included a survey of more than 23,000 men and women in the UK over a four year period. Of the 23,000 participants, 73 people – between the ages of 45 to 74 – suffered from polyarthritis for at least one month. Then each person suffering form arthritis had their diets changed and were then compared with two people of the same gender who weren’t affected.

The findings of the study conflict with another report that suggested osteoarthritis, the typical kind of arthritis associated with aging in guinea pigs, was increased with vitamin C.

Researchers say these conflicting results can be attributed to the fact that the causes of rheumatoid arthritis and osteoarthritis are not the same. Rheumatoid arthritis is an autoimmune disease characterized by the body attacking itself and osteoarthritis is a degenerative condition that progresses with age.

Frank Mangano’s commentary:

This explains why we must always look closer at studies which suggest that natural herbs, supplements, vitamins & minerals did not produce a desired result for a certain condition.

I’ve seen the scenario on countless occasions where cohorts of Big Pharma publish studies which indicate that a natural substance was ineffective in treating a condition when in fact it’s another condition that responds well to the natural treatment.

In any case, this study once again solidifies the countless benefits of vitamin C that should never be taken for granted. Click here to learn more about this powerful micronutrient and its many essential roles.

According to a study published in Diabetes Care, getting 5 hours or less of sleep or nine hours or more each night may increase risk of developing diabetes.

The study included more than 70,000 diabetes-free women that were followed for a 10-year period. The study concluded that diabetes symptoms were 34 percent more likely to develop in women who slept five hours or less every night than women who slept for seven or eight.

Comparatively, a 35 percent risk increase of developing diabetes symptoms was evident in women who slept nine hours or more each night.

During the course of the study, 1,969 women developed diabetes and most exhibited symptoms of the condition.

The link between sleeping too much or too little and diabetes remains a mystery to the researchers. However, one theory among them involves a hormone that may play a role in signaling the body to stop eating called leptin.

Levels of leptin may be reduced as a result of lack of sleep. This may possibly cause people to gain weight and develop diabetes. When factors such as overweight and obesity were removed by the researchers, there was no link between lack of sleep and diabetes. These findings suggest that diabetes may be affected by sleep indirectly by promoting weight gain.

One theory why risk of diabetes may be increased by sleeping too much is that people who sleep excessively typically have poorer health in general. They may also suffer from a condition that may prevent restful sleep and cause people to sleep more overall due to feeling tired called sleep apnea. Sleep apnea by itself may also increase diabetes risk.

Frank Mangano’s commentary:

Sleep is essential to human function. It is how we rest our mind and body. Too little sleep is something that many Americans suffer from as we live in a fast paced, high driven society.

Sleeping excessively however – as the study points out – isn’t much better. Aside from posing risk of diabetes symptoms, sleeping excessively leaves less time to enjoy life.

I recommend sleeping between seven & eight hours per night. This will give your brain and body plenty of time to “re-charge” while still leaving you 16 hours to live life!

A new study published in the Journal of Applied Physiology, indicates that combining alternate short bursts of high-intensity exercise with gentle recovery during workout regimens at least once a week is beneficial.

While interval training – which is essentially what this technique is – has been around for years, the new study confirms that cardiovascular fitness and the body’s capabilities to burn fat can both be enhanced through this method of training.

Researchers conducted the study on participants that were divided into two groups. The first group consisted of eight college-age men and women that were asked to sprint for 30 seconds, and then either stop entirely or pedal slowly for four minutes. After performing this interval training, 75 percent of them doubled their endurance in just two weeks.

The control group performed no interval training and also showed no improvement in endurance. What made the marked improvement in the interval training group even more startling was the fact that the volunteers were already fairly fit.

According to another study, the body’s ability to burn fat also becomes enhanced through interval training. This study, consisting of eight women in their early 20s that were instructed to cycle for 10 sets of four minutes of hard riding and then rest for two minutes. In just two weeks, a 36 percent increase in the amount of fat burned in an hour of continuous moderate cycling was evident as well as a 13 percent improvement in cardiovascular fitness.

Frank Mangano’s commentary:

The benefits of interval training are nothing new. While I advocate exercise in general at least 3 times a week to achieve optimal health, this specific technique is great for those trying to improve their cardiovascular health and perhaps even lose some weight in the process.

A mistake that people often make when beginning a new exercise program is that they either do too little or they over do it. This is where interval training comes in folks.

Three important tips to remember while engaging in this type of training are to warm up prior to starting the intervals, be sure to get enough rest between sessions and set realistic goals for yourself.

Improving our levels of cardiovascular fitness should be a number one priority as it reduces risk of heart failure and this evidence supports the fact that interval training can offer more protection than aerobic exercises performed over long durations.

However, don’t forget that the best type of exercise program includes cardio mixed with some strength training as well.

According to a new study by Leeds University that was published in the International Journal of Epidemiology, a high fiber diet can slash the risk of breast cancer among young women in half. Among the most effective was cereal fiber, which can be found in whole bread and cereals.

Ed Yong, information officer for Cancer Research UK, says “This study further highlights the importance of eating a healthy diet for reducing the risk of cancer”.

On the breast cancer risk of post-menopausal women however, no significant effect was reported by the researchers. The study was led by Janet Cade, who points out the reason why the effects of fiber on breast cancer were never noticed because all previous tests never deciphered between pre & post-menopausal women.

“Previous research hasn’t shown a convincing link between increased dietary fiber and the lower risk of breast cancer,” Cade said. “But earlier studies didn’t draw any distinction between pre- and post-menopausal women.”

The study’s authors say there are three possible reasons why a high fiber diet may have anti-cancer effects: First, fiber has a stabilizing effect on the insulin levels in the body. Risk of cancer becomes increased when insulin levels become increased.

Second, foods rich in fiber also tend to be rich in other essential nutrients, some of which have antioxidant properties.

The third reason, which may be the most relevant, is that levels of estrogen in the body – which has been linked to risk of breast cancer – are reduced with dietary fiber. These estrogen levels are higher in younger women, which may account for the age split discovered by the researchers.

To reduce cancer risk, pre-menopausal women should eat at least 30 grams of fiber per day according to the study. Conversely, the American Dietetic Association recommends a minimum of 25 grams per day for a 2,000-calorie diet.

Second to lung cancer, breast cancer is most fatal cancer among women. Statistics show that an estimated one in 13 and one in nine women will contract it at some point in their lives.

Frank Mangano’s commentary:

While whole grain cereals are certainly a better choice than processed grains, be sure to read labels carefully as many of these cereals may still contain refined sugars and artificial ingredients.

When it comes to fiber, as always make sure you’re getting it from a good source. Always shoot for “whole grains” which contain vitamin E, potassium and trace minerals.

Obtain fiber through your diet. Some healthy sources include oatmeal, oatbran, nuts and seeds, beans, lentils, peas, flaxseeds and fresh raw veggies. When consuming organic produce, be sure to leave the skin on apples and potatoes.

Stay away from “enriched grains”. While they have a few nutrients such as niacin, iron, thiamin added back, at the end of the day they are still refined.

According to a 2005 study, a new application of an age old form of martial arts known as Tai Chi has been found to be an effective treatment for the effects of peripheral neuropathy.

Peripheral neuropathy is a systematic degenerative condition that affects the peripheral nervous system – the part of the body which transmits signals from the brain and spinal cord to all other parts of the body.

The Louisiana State University’s department of Kinesiology conducted the study which was led LSU professor of kinesiology, Li Li. Initially, the study’s duration was supposed be a few months, but it has persisted to date because of the effectiveness of the treatment.

“People wouldn’t come if it wasn’t doing something,” said Li. “I mean, some of these people travel 50 to 100 miles round trip just to make it to our classes. For many of them, if they couldn’t come to our sessions, which are offered free of charge, they couldn’t afford to go anywhere else.”

Roughly 75 participants make up the group of participants in the study but as more people begin to learn about the effectiveness of Tai Chi on the symptoms of peripheral neuropathy spreads, the waiting list to join the group becomes larger & larger.

The Baton Rouge area alone contains 150 individuals waiting to join the study.

Marian King, who has been a participant in the group for the past nine months says “I have really been helped by the program. My legs felt like they had bands around them and my feet would burn constantly.” “Since I’ve been here, I’ve only had two episodes of severe burning and the bands, where as it was on a daily basis before.”

Frank Mangano’s commentary:

Tai chi is also known as “meditation in motion,” which is used for meditation and complete relaxation. Practitioners recommend it to enhance one’s mental and physical health. This traditional Chinese practice is defined by slow, flowing movements that emphasize and release energy forces. When this energy becomes blocked, one becomes ill.

I highly recommend Tai Chi as a therapeutic treatment. Aside from increasing circulation, immunity, mental alertness, strength and balance, it has a calming effect on the mind and body.

While no known cure for peripheral neuropathy exists, this certainly is a good start in terms of treatment.

A study published in the January 15, 2004 issue of Cancer Research Magazine has revealed the power of combining certain foods for health enhancement. Researchers found that a powerful, synergistic shield against cancer can be achieved by eating a combination of broccoli and tomatoes together as opposed to separately where such an effect could not be achieved. Simply eating broccoli and taking lycopene supplements (an extract from tomatoes) would not produce the effect either. The only way to achieve this anti-cancer effect is by eating the whole foods in combination.

This says a lot about studies that look at isolated nutrients like lycopene and rarely show impressive results. Reason being is this. First off, at the helm of those studies are organizations with the goal of disproving the value of healthy nutrition in mind. Why? To hoodwink people into believing that prescription drugs are the only way to treat & prevent conditions such as cancer. By simply testing one isolated nutrient from any vegetable the result will be the one which they desire, ineffectiveness. And so comes the publications about how useless insolated nutrients were in these studies and how the only real way to treat & prevent disease is through drug treatments.

In reality however, that’s like publishing a report on a car based on the results of tests ran solely how the engine works without any other components.  For the results to reflect accurate information, the car should be evaluated when all components are working together synergistically as no car can function normally without all parts doing so.

The same is true of phytonutrients. First, they are never isolated. Rather they are always found in a full spectrum across a variety of foods. By eating one tomato, you’re eating hundreds (if not thousands) of protective phytochemicals that help prevent chronic diseases like prostate cancer, not just lycopene by itself.

Once a synergistic food like broccoli for example is added to the same meal, an even stronger health effect becomes evident. In case you’re wondering how string this effect is, let’s go to the research. The research indicated that eating broccoli and tomatoes together far surpassed the effects of the most popular prostate cancer prescription drug on the market. Now that’s an applaudable effect!

The bottom line is this. Achieving the highest level of optimal health is not about taking isolated nutritional supplements or turning to prescription meds. It’s about eating a wide variety of fresh fruits and vegetables every single day.

Once you start adding super foods to the mix, the effects are even more staggering. These super foods include any kind of sprouts, chlorella, spirulina, wheat grass and barley grass, which can be picked up at your local health food store for far less than you would pay for any prescription drugs.

My advice is to consume as much broccoli and tomatoes as you can. They are powerful anti-cancer foods in every sense of the word. And combining them offers an effect that can’t be achieved by eating them alone.

According to a study published in the Jan. 17 issue of the Journal of the National Cancer Institute, a daily regimen involving calcium supplementation maintained for four years can protect people from recurrent colorectal adenomas – a type of polyp that leads to cancer – for up to five years even after discontinuing the supplementation.

A correlation between daily calcium supplementation and reduced colorectal adenoma risk was discovered in an earlier study but the recent follow-up study indicated that the supplements continue to offer protection even after patients discontinue use.

Following the conclusion of the previous study, data from 587 patients who previously had at least one colonoscopy was analyzed for a seven year period. At the five-year-mark, a 31.5 percent rate of adenoma formation was evident in the former calcium users, while a 43.2 percent growth rate was evident in the group who never used calcium supplements. Neither group was reported to experience any apparent effect on after that time. The study also showed that the prior use of calcium supplements reduced advanced adenoma risk, but not in a way that was statistically significant.

One of the studies co-author’s, Dr. John A. Baron of Dartmouth Medical School in Lebanon, New Hampshire, said he would like to see the results of his study duplicated by future researchers, but noted that claiming that calcium supplements were a viable way to prevent colorectal cancer by putting the horse before the cart as it is till too early to tell. He added that the study turned up evidence that prostate cancer risk might be increased by calcium supplementation.

Frank Mangano’s commentary:

While further research is still needed to solidify these claims about calcium and cancer, knowledge is power. And doing your best to acquire as much knowledge as possible will only fuel your power in your quest to enhance your health naturally.

Keep in mind that calcium deficiency can lead to aching joints, brittle nails, eczema, depression, high cholesterol, high blood pressure, heart palpitations, hyperactivity, nervousness and tooth decay.

The key point to remember about any type of supplementation is how viable the source is from where you are getting it. Supplementing with calcium through certain types of antacids for example is a bad idea as they actually interfere with the assimilation of minerals like calcium because they reduce stomach acid.

High grade calcium is key. I recommend taking calcium with acidic natural foods like strawberries or oranges, which increase absorption and assimilation of this mineral. Supplementing with calcium is more effective when spread throughout the day in small doses. No more than 500 milligrams should be taken at once as the body can’t absorb more than this amount in one dose.

Researchers at Ulster University conducted a study which was published in the American Journal of Clinical Nutrition that indicates cancer damage to white blood cells was significantly reduced by eating 85 grams of watercress per day. The watercress also increased levels of cancer-fighting antioxidants in the body.

The study consisted of 30 men and 30 women that were each fed 85 grams of watercress per day along with whatever their regular diets consisted of. The participants were between the ages of 19 and 35, and half of them were smokers.

According to the results of the study, damage to white blood cells decreased by 22.9 percent in those with cancer.

During the course of the study, antioxidant levels in the blood also increased significantly particularly in the smokers.

The study has taken a little flack from other scientists for its small sample size. They also had different opinions about claims that watercress provides a greater anti-cancer benefit than other fruits and vegetables.

Frank Mangano’s commentary:

Here’s what you need to remember folks. Aside from watercress, there are many other foods that also have potent anti-cancer properties. These include garlic, onions, broccoli, almonds, blueberries and raw sprouts. Combining all these super foods together brings a better anti-cancer benefit than eating them alone.

But none the less, watercress’ ability to combat cancer should not go unnoticed. Knowledge is power my friends. The more we know about how to heal & protect ourselves naturally, the less we need prescription mediations that can put our health at risk.

Watercress is rich in beta-carotene and vitamins A, B₁, B₆, C, E & K. It also contains iron, calcium, magnesium, zinc and quercetin.

The phytonutrients in watercress enhance the body’s defenses against cancer and make it another great addition to an anti-cancer regimen, which should include raw celery juice, spirulina and chlorella, supplements like zinc, selenium and reishi mushrooms, and herbs like cat’s claw.

The U.S. Department of Agriculture defines a “moderate” amount of wine as 5 ounces a day for women and 10 ounces a day for men. When this amount was administered to mice with a disease similar to Alzheimer’s, memory loss and brain cell death was slowed, according to research reported in the Federation of American Societies for Experimental Biology Journal.

Dr. Giulio Maria Pasinetti of the Mount Sinai School of Medicine in New York City, says “Moderate consumption is the key factor,” as drinking excessively brings with it another set of health risks.

The findings support epidemiological research that has found moderate alcohol consumption is linked to a lower risk of dementia.

The study involved 3 groups of mice that were genetically altered to have a defect that caused myloid plaques to build up in their brains over time. The scientists gave one group of mice water containing cabernet sauvignon while the second group was given water containing a substance called ethanol, which is found in alcoholic beverages. Plain water was given to the mice in the control group. After a seven month period, the mice went three days with no alcohol at all and had their memories tested through a series of maze tests.

The mice who were given the wine escaped from the maze significantly faster than either the mice drinking plain water or the water containing ethanol.

Separate studies which indicate that moderate wine consumption may protect the heart, combined with these new findings lead Pasinetti to think that older people can drink wine in moderate amounts as part of a healthy regimen as long as they are in a good state of health without metabolic syndrome, high blood pressure, liver problems, alcohol dependency issues, or other alcohol-related problems.

At least one critic of conventional medicine felt the results of the test proved something beyond just the health benefits of wine.

Frank Mangano’s commentary:

While this information certainly points out the benefits of moderate wine consumption, I say go straight for the gusto and eat some red grapes or pick up a bottle of grape seed extract. After all, that is where the power of red wine lies.

I personally supplement with ”Resveratrol” by the company Nature’s Way. This is a synergistic, high-quality formula that contains red wine extract, red wine powder, Japanese Knotweed and grape seed extract. This is a powerful blend of antioxidants that protects cells from the damage of free radicals.