Researchers:  Skip Pre-Workout Meal, Increase Fat Loss

Why you may be better off postponing your meal until after you've exercised.

There are plenty of opinions out there regarding the benefits and detriments of eating immediately prior to working out.  Advocates say that food provides the fuel an athlete needs to perform at his or her best.  But detractors say that pre-workout meals prevent the body from burning off stored fat, thus reducing the benefits exercise has in helping people lose weight.

Both arguments have their validity, which is why you need to consider what your goals are before deciding on whether or not to chow down prior to working out.  If your goal is to maximize performance—to leg out that extra mile, or to bench that extra rep—then eating is the way to go.  Fat and carbohydrates provide the muscles with the fuel they need to perform rigorous tasks.

But if the purpose of your exercise program is to lose weight, you may be better off skipping out on that pre-workout shake.

Now, I know what you’re thinking:  Uh, duh Frank – if you want to lose weight, then of course you have to consume less than you’re burning!  But there’s a plethora of data out there suggesting that skipping meals is a bad way to try and lose weight.  Skipping meals slows down the body’s metabolic rate and it also encourages us to eat more later in the day because we’re feeling famished.  In fact, some studies suggest the best way to lose weight is to eat more.

But researchers from the University of Birmingham say that skipping the pre-workout meal “tricks” the body into tapping into fat stores for fuel.

They discovered this after following 14 people who either ate prior to working out or did not eat prior to working out.  For those that did eat, they waited one hour before mounting their bicycles.  Both groups used bicycling as their modes of exercise for the experiment.

At the end of one week, the researchers found that the pre-workout eaters outperformed those that didn’t eat prior to working out (i.e. they didn’t travel as many miles), but the fasting group wound up burning off more fat.

The study is published in the journal American College of Sports Medicine.

Now, does this mean that everyone should skip out on eating prior to working out?  Of course not.  Many people simply can’t exercise on an empty stomach without feeling dizzy.  If this is the case, then by all means, EAT!

Others are able to eat prior to working out and can lose weight just fine.  In fact they’ve tried fasting before exercising, but it left them feeling listless and lethargic, severely hampering their exercise efforts.

For everyone else, though, skipping your pre-workout meal may lead to big gains—or should I say “losses”—in your weight loss endeavors.

Source:
newsmaxhealth.com

A chemical compound called epigallocatechin gallate showed much promise by killing cancerous cells during a phase 2 clinical study.

According to a study performed by researchers from the Mayo Clinic, the extract of the world-popular green tea has been effective in regulating the growth and proliferation of cancer cells in patients with chronic lymphocytic leukemia (CLL).  The study was classified as a phase two human clinical trial, and the results were very promising indeed.

Epigallocatechin gallate vs. cancer cells

The compound epigallocatechin gallate was shown to have the ability to kill cancer cells in patients with CLL.  The compound prevented the cancer cells from surviving, thereby effectively reducing the total cancer cell count. The first phase of the human clinical trial of epigallocatechin gallate also showed similar, positive results.

What does this all mean?  According to one of the Mayo researchers, Dr. Tait Shanafelt, the two clinical trials show that epigallocatechin gallate showed some promise in stabilizing or normalizing the condition of patients with CLL.  While the compound is not classified as a definitive cure for the condition, it shows promise in slowing down the progress of the medical condition.

Instead of a cure, Mayo clinic researchers state that the compound should be viewed as a cancer preventive rather than cancer cure. And there was a catch: the patients that were subjected to the nutraceutical treatment were patients who had early signs of CLL (not advanced stage CLL).

The study involved thirty-six respondents and resulted in a fifty percent reduction of leukemia cell count at the end of the human clinical trial.  Including the patients from the first clinical trial, the total number of CLL patients involved in the study is forty-two.  A third clinical trial is needed before the Mayo Clinic researchers can make a definitive recommendation regarding the use of epigallocatechin gallate for CLL sufferers.

Other benefits of green tea

Tea is the second most drunk beverage in the world (right next to water). It contains natural antioxidants and caffeine (50% less than regular coffee).  And did I mention that it’s good for you for a lot of reasons?  It’s more than just a cancer preventive.  Here are some more health benefits of drinking green tea:

1. According to a study published by the American Medical Association, 40,000 respondents (from Japan; all of them drank up three cups of green tea per day) showed no evidence of cardiovascular anomalies and coronary heart problems since the study started back in the year 1994.  Not one individual from the 40,000 strong group developed any cancer, too!

2. Drinking green tea reduces the risk of dying from heart disease by twenty six percent (for males).  For women, drinking three to five cups of the precious elixir reduced the risk of dying from heart attacks and other cardiac problems by a staggering thirty-one percent.

3. Having chronic problems with sleep apnea (disturbances during sleep) and poor sleep quality, generally?   Reach for green tea.  US studies found out that chemical compounds in green tea can help prevent cognitive troubles resulting from poor sleep.

4. If you have trouble memorizing for school, don’t drink soda.  Instead, make yourself a nice, warm green tea brew.  There is no reason not to enjoy this beverage as it now comes in many natural flavors, like blueberry, cinnamon, etc.

All you have to do is choose your favorite flavor and use a French press to make an instant cup of tea.  Or you can just buy tea bags and allow the tea to infuse itself into the water for a few minutes.  I recommend this and that’s how I make my green tea.  The longer you keep the teabag in the hot water, the stronger the tea.

You can also add a bit of cinnamon to make the tea more interesting.  Since tea has caffeine, it can also help keep you more alert and awake when working or studying.   Green tea also has theanine, which has been shown to have beneficial effects in that region of the human brain that is responsible for alertness.

5. Suffering from poor immunity against common illnesses like the flu and the common cold?  Green tea is rich in chemical compounds called polyphenols, which can help boost your immune system.  Polyphenols can also help slow down aging by reducing the oxidative stress that the body experiences from free radicals.  Polyphenols are capable of disabling free radicals in the body.

6. Substituting polyphenol-rich beverages like green tea for soda and the like can also reverse the spike in body weight.  Because green tea doesn’t have much sugar, it does not contribute much to your weight (apart from its water content).  If you are having trouble with ‘water weight’, then all you have to do is to sip on the green tea during the day instead of downing a whole cup in one go.  But don’t forget: being well-hydrated is more important.  Also, water helps the body lose weight by helping in better digestion and also by helping the body burn calories more efficiently.

7. According to researchers from the Chinese University of Hong Kong, the antioxidants present in green tea can also penetrate the tissues in the eyes and do a world of good there.  Increased antioxidant activity in any body tissue has always been linked to decreased inflammation and healthier tissues and cells.

8. All kinds of tea come from the same camella plant – and tea always has more than ten times the amount of antioxidant chemicals than regular vegetables and fruits.  So drink up!  Green tea can also help prevent dangerous blood clots from forming in veins and arteries (which can lead to heart attack and stroke).  You also reduce the risk for atherosclerosis when you drink plenty of tea, say Dr. John Weisburger, the US’s pro-tea champion and veteran researcher (who is also, incidentally, already eighty two years old!)

Cancer prevention

In the spirit of global cancer prevention, here are some easy steps that you can prevent different types of cancer.

Prostate Cancer

• In a European study, it was discovered that regular intake of legumes and other vegetables lowered the risk of prostate cancer over the long term.
• Nutrients like vitamin D, isoflavanoids and selenium can help reduce prostate cancer by stopping the chemical processes that can lead to the formation of cancer cells.

Skin Cancer

• Increase your intake of antioxidants prior to sun exposure or take an umbrella with you when going out into the direct heat of the sun for a long period of time!
• Beta-carotene has been linked to reduced risk of developing cancerous skin cells.

Lung Cancer

• Long term tobacco smoke has been linked to lung cancer – so stop the habit before it leads to something much, much worse than just stained teeth.
• Regular exercise produces a protective effect on the body – including the respiratory system. Get enough exercise to strengthen your breathing apparatus.

Sources:
sciencedaily.com
blogs.webmd.com
blogs.webmd.com
webmd.com
webmd.com
webmd.com
webmd.com
webmd.com

Kiwifruit, a world favorite, is now being seen as one of the leading “super foods” around because of myriad of health benefits, including its prebiotic potential and anti-cancer potential.

In a recently published Journal of Functional Foods, researchers from the NZ Institute of Plant and Food Research claim that pectin that has been derived from kiwifruit may help improve the levels of good bacteria in the digestive tract.

The humble pectin… was actually a health superstar!

The same pectins (the researchers found a total of six varieties of pectin in the species Actinidia deliciosa) the study says, may also help protect the good bacteria as they flourish in the digestive tract.  A growing body of studies suggest that the once humble pectin (usually used as a gelling agent for fruit jams and as material for encapsulating supplements and drugs) can provide the following benefits:

• Better digestion with pectin’s natural fiber content
• Prebiotics
• Increased heart health with its capacity to lower LDL (low density lipoproteins) or “bad cholesterol”

Compared to inulin fiber, the pectins from kiwifruit showed an enhanced effect on the good bacterias Lactobacillus rhamnosus and Bifidobacterium bifidum. The pectins also helped the body fend off bacterial invasions by lessening the adhesion of bad bacteria like Salmonella typhimurium.

Prebiotics?

The majority of health-inclined individuals around the world know of prebiotics. But how about prebiotics? What do they do?

Probiotics are compounds that encourage the growth and flourishing of good bacteria or essential bacteria in the digestive tract.  They directly contribute to the growth of the organisms in the intestinal flora.

Prebiotics on the other hand, protect the bacterial growth in the intestinal flora.  Since prebiotics are non-digestible substances they can also help carry away waste from the intestines.  Prebiotics are also important because they prolong the life of good bacteria and  they also keep the bacteria healthy.

Other benefits of prebiotics include:

1. May help ease the symptoms of diarrhea caused by taking antibiotics
2. Also helps people suffering from traveler’s diarrhea.
3. Helps reduce the pain and inflammation associated with gastroenteritis.
4. Helps normalize and regulate bowel function.
5. May help improve colitis
6. Can help reduce the incidence of irritable bowel problems.
7. Helps the body absorb calcium
8. Can help strengthen the immune system

Natural sources of prebiotics include:

• Whole grain products
• Leguminous foods
• Onions
• Fresh honey
• Fresh and cooked greens
• Garlic
• Yogurt, milk and other dairy products
• Different types of berries
• Bananas
• Apple cider vinegar (raw, not cooked)
• Jerusalem artichokes
• Other grains (gluten-free)

Amazing benefits of kiwifruit

Does kiwifruit offer other benefits other than prebiotics? Yes! Here are some of the main benefits of getting your healthy dose of kiwifruit everyday:

1. Kiwifruit is rich in vitamins and minerals, including ascorbic acid (vitamin C – one kiwifruit has more vitamin C than a regular orange), beta carotene and potassium. Potassium is brain food that increases one’s alertness and also improves one’s memory.

2. According to research performed in Italy, kiwifruit can also help improve the health of the respiratory tract. Seven portions of the fruit every week can yield respiratory benefits (respondents, children aged six to seven, showed less wheezing and shortness of breath compared to other respondents who received little or no kiwifruit throughout the testing period)

3. Kiwifruit  can also help ward off the effects of age-related macular degeneration.

4. Kiwifruit is a potent source of natural antioxidants, which can help reduce the incidence of certain types of cancer, heart disease and can also improve one’s vision.

5. Kiwifruit is a natural source of soluble fiber, which improves the digestive function and also helps transport human waste more efficiently.

6. Kiwifruit may be helpful in reducing harmful mutations or changes to one’s DNA. This is important in keeping your DNA pristine for the next generation (your children, who will be receiving your DNA – and all that comes with it, including risks to certain types of diseases, etc.)

7. Kiwifruit, because of its high soluble fiber content, can help individuals with insulin-dependent diabetes (or type-2 diabetes) and people with high cholesterol. Natural fiber has been known to control blood glucose levels and bad cholesterol levels.

8. Also due to its high fiber content, kiwifruit may also help prevent deadly colon cancer.

9. Kiwifruit is a natural source of the nutrient inositol. Recent studies show that inositol is very beneficial as a supportive treatment for depression.

10. It contains the compound arginine, which is capable of dilating or opening up constricted blood vessels.  As such, it is not only good for people with hypertension but is also very beneficial for males suffering from impotence or erectile dysfunction. Arginine has been long used for the treatment of impotence in males.

11. In China, a study made use of kiwifruit to see whether Chinese athletes can last longer during the rigorous physical exertion during training.  With the addition of five percent carbohydrates to kiwi juice, the athletes were able to last longer – their blood glucose levels remained stable after taking the kiwi juice.

12. Amazingly, this small fruit also has a high percentage of the natural brain chemical serotonin. This compound has a relaxing effect when utilized by the body.

Kiwifruit is a type of fruit that provides the best ratio of calories to fiber & essential nutrients.

Sources:
foodnavigator.com
nutrition.about.com
mayoclinic.com
bodyecology.com
kiwi-fruit.info
whfoods.com
calharvest.com
bimuno.com

Polyphenols, potent antioxidants found in shitake mushrooms, great tea and grape seed, may be the most effective natural immune booster the modern world has been looking for.

In a new study spearheaded by German scientists, it was found that a special juice mix composed of shitake mushrooms, green tea, grape seed and the extract from grape seeds may help reduce the occurrence of one of science’s most baffling problems: the common cold.

Because the common cold can be caused by literally hundreds of different pathogens, no single vaccination can be effective against it.  This is where the human immune system steps in: the stronger the immune system, the less likely for a person to suffer from the common cold.

Polyphenols vs. the common cold

The special juice mix had a high dose of natural polyphenols, one of nature’s most potent antioxidants.  According to researchers from Rudolf Wild GmbH, the proponent of the study, the respondents of their study are termed as being “immune impaired” because the test subjects have imbalanced diets, are overweight, etc.

Some respondents have also been exposed to physical stress. The researchers’ choice of respondents is important: because the subjects of the study are immune impaired, it is easier to measure their response to nutritional benefits.

Because nearly everyone, at least at one point in their lives, have been immune-impaired, the researchers stated that the results of their study can be accurately extrapolated for the rest of the population. This means that whatever benefits emerge from the study is potentially accessible to anyone who wishes to partake of the benefits of polyphenols.

The study reported a clear improvement in the test subjects who had been suffering from a general feeling of malaise, headaches, pain in the joints, nausea, hoarseness, coughing fits, etc.  The results were compared to a placebo group that showed little or no improvement throughout the testing period.

The testing ran for ten full days, with each respondent (in the test group) being given two doses of the polyphenol-rich juice mix.  All the respondents had a cold that started 24 hours or less before the 10-day study began.

Polyphenols as immune boosting compounds

The big question after the study was of course, “how did that happen?”  According to the researchers, the immune-boosting power of the polyphenol-rich juice mix may be due to the presence of the following compound, two of which have been associated with strengthening the body’s immune cells (T-cells):

• Catechines
• L-theanine
• 3-O glucoside
• Vitamin C (61.4 mg for every 500 milliliters of the juice mix)

The 3-O glucoside compound, found in grape seed, may also inhibit the formation of COX-1 enzyme and COX-2 enzyme. These two enzymes, known collectively as cyclooxygenase, have been linked with the increased incidence of tissue inflammation, ovarian cancer and colorectal cancer.

The critical role of antioxidants

Polyphenols have been long in the list of nature’s most efficient antioxidants.  Antioxidants are naturally occurring chemical compounds that protect the body’s cells from premature aging and destruction by removing free radicals.  Free radicals are by-products produced by the body’s cells – unfortunately, these by-products also have the ability to harm healthy cells.   Antioxidants reduce the damage by neutralizing these free radicals.

In addition to protecting the body’s cells from free radicals, antioxidants are also being studied for their potential role in reducing the incidence of breast cancer and also heart diseases.  In more recent years, it has also been linked to a reduced risk of developing Alzheimer’s disease, one of the most common medical conditions of the senior population in the United States.

Other benefits of antioxidants

For many decades, science has been testing and continually exploring the other possible benefits of antioxidants to the human body.  Here are just some of the established benefits of antioxidants:

1. May reduce the incidence of heart disease.

2. Helps boost the immune system.

3. May help slow down internal and external signs of aging.

4. Antioxidants such as vitamin C may also help improve respiratory function, skin health and bone health.

5. Selenium, a natural antioxidant found in fruits, vegetables, grains and meat, has been linked to increased killer cell activities and increased production of antibodies. Selenium has also been associated with the decreased incidence of prostate cancer, breast cancer and colorectal cancer.

6. Carrots, which contain a lot of beta carotene, may help reduce night vision problems and bodily infections. Eating carrots and other similar vegetables also enhance the body’s natural development.

7. Vitamin E protects the fats necessary for normal cell growth, reproduction and functions. Is also being hailed as the vitamin for slowing down age-related medical conditions.

8. Lutein, a natural antioxidant, may help promote healthier eyes and clearer vision.

9. Lycopene, a popular antioxidant found in tomato-based products, is very efficient in cleaning up the free radicals in the body and is also readily absorbed by the human body.

10. Antioxidants may help slow down the progress of chronic, degenerative diseases such as adult-onset diabetes.

Sources:
nutraingredients.com
news-medical.net
arthritis.co.za
faqs.org
carrotmuseum.co.uk
csiro.au
globalhealingcenter.com

Chili peppers, one of the world's most beloved spices, is showing much promise in terms of reducing fat percentage when introduced to one's daily diet.

In a recent report from Science Daily, a new study suggests that chili peppers may just be the missing key to increased weight loss.  The new study shows that  a compound in chilies called capsaicin, which also makes a chili hot to the taste, is responsible for initiating specific changes in protein.

According to lead researcher Jong Won Yun, this could very well be the good news the world has been waiting for.  If chili peppers can be used on a particular scale for lowering body weight, then chilies can be utilized to combat obesity.

Chili vs. obesity

Obesity is one of the world’s leading causes of chronic, degenerative diseases like adult-onset diabetes, hypertension and other cardiovascular maladies.  Being overweight has also been linked to cancer in the prostate and even the development of asthma.

Yun’s study made laboratory rats confirm their initial hypothesis that capsaicin can help burn off the calories.  Two groups of test animals were both given diets in high in fat. The control group was given a capsaicin supplementation, while the other group of rat were not given the chili compound.

After the study, the control group had lost an average of 8 percent of body weight compared to the group that did not receive capsaicin.  It was also discovered that capsaicin can produce changes in up twenty types of protein found in fat.

While the study did not provide a conclusive explanation that capsaicin actually reduces body weight, it can be viewed as a pioneering study that explores the anti-obesity effects of the chili compound on the molecular level. The study was published in the Journal of Preteome Research.

Fight visceral fat!

There are two main types of fat that people have to deal with: regular fat, which is found above the muscle tissues and visceral fat, which lies underneath the muscles of the abdominal region.  So what is the big difference?  Visceral fat actually surrounds many vital organs, including the liver and intestines.  According to recent studies, visceral fat may also contribute to the development of adult-onset diabetes and other diseases.

In a study published in the medical journal Obesity, lead researcher  Dr. Gary Hunter states that just eighty minutes of exercise every week can help fight off the formation of deadly visceral fat.  Initially, the 97 respondents (composed of European-American & African-American individuals) were given a calorie-restricted diet plus a regular exercise regimen.

After the study, the respondents were asked to continue exercising at least eighty minutes a week.  A year later, the researchers measured the amount of visceral fat the respondents had and found out that the ones who continued exercising regardless of the exercise model did not regain harmful visceral fat. The study concluded that this type of exercise was effective in reducing visceral in both the European-American respondents and African-American respondents.

Vinegar vs. fat

Vinegar, a natural byproduct of bacterial action, fruit/vegetable and water, is now being studied for its potential benefit as a fat fighter.  According to Japanese researcher Tomoo Kondo, vinegar showed great promise as a fat fighter when an animal test showed that acetic acid can reduce up to ten percent body fat in test animals.

How does it work?  Well, the established belief was that acetic acid activates a particular gene in the body responsible for breaking down fat.  When the gene is activated, the body starts producing proteins that help break down the stubborn stores of fat.  When this happens, accumulation of fat is greatly reduced.

Low carbs diet for lower blood pressure

For many years now, proponents of weight loss diets and regular practitioners of medicine have associated too much carbohydrates in one’s diet with higher risk of developing high blood pressure and uncontrollable weight gain.  According to Dr. William Yancy, the lead author of the study, a low-carbohydrate diet might be a better choice than investing in weight loss medication like orlistat.

The study indicated that while weight loss medication like orlistat can reduce weight, it did not produce identical beneficial effects on the respondents’ blood pressure.  This was not the same for the low-carbohydrate group.  Nearly fifty percent of the respondents in the low carbohydrate group were able to reduce their blood pressure.  Some of them had such an improvement that they were able to discontinue medication.  Only twenty-one percent in the weight loss medication group experienced a reduction of their blood pressure.

Sources:
aolhealth.com
sciencedaily.com
sciencedaily.com
sciencedaily.com
sciencedaily.com

Smoking cessation plus exercise can improve the male sexual function and also improve the urinary health of both males and females.

In a recently concluded study presented in the annual conference of the American Urological Association, researchers pointed to a vital link between smoking, exercise and urinary health.

The study involved two thousand individuals (males and females). The respondents were interviewed about their smoking habits and were also given questions regarding their urinary health.  It was found that individuals who smoked were three times more likely to urinate frequently.

Also, these individuals are also 2.7 times more prone to experience sudden urges to go to the bathroom to urinate.

In a related study performed by US researchers from South Carolina, it was found that men who exercised more had experienced improved sexual function.  The two studies, if taken together, point to an age-old medical adage: folks have to stop the smoking habit and begin a healthier habit – exercise!

More reasons to love exercise

Here are even more reasons to love exercise:

1. Exercise reduces the risk of mortality from chornic, degenerative health conditions.

2. Exercise reduces the chance of developing of type 2 or insulin-dependent diabetes.

3. Exercise can help control the blood pressure, even the blood pressure of people already have cardiovascular problems.

4. Exercise can help reduce the probability of developing one of the top killers worldwide: colon cancer.

5. Exercise helps improve your mood and also helps people ease out of anxiety and depression.

6. Exercise improves balance, coordination and also strengthens the bones and muscles, therey reducing the risk of fractures from falls.

7. Exercise is also an excellent means of losing weight.

8. Exercise make the body and mind more fit. If you are physically and mentally fit, you would be able to perform better at work or in school.

9. Exercise reduces the risk of stroke.

Exercise may also reduce the risk of breast cancer and loss of bone mass (osteoporosis) – two common problems of women over the age of 45.

Sources:
aolhealth.com
nutristrategy.com
www2.gsu.edu
medicinenet.com

Higher doses of cranberry can help treat UTI or urinary tract infections by helping remove the bacteria from the surface of the urinary tract tissue.

According to a study performed by researchers from Rutgers University,  72 mg of cranberry (Vaccinum macrocarpon) can help ward off and even treat urinary tract infections or UTIs.

The study directly supports an early health claim from France that states that at least 36 grams of fresh cranberries is effective against UTI because it prevented some of the Escherichia coli (E. Coli) bacteria from sticking to the urinary tract (in males and females).

According to lead researcher Amy Howell, there is still much more to explore in terms of determining the most effective dose to fight off urinary tract infections.  The study was performed in different countries, including Japan, Hungary and even in Spain. Howell reports that they are also trying to determine the link between the adhesion of the bacteria responsible for UTI and the origins of the respondents.

What the study does show presently is that as the cranberry dose increases, the more effective it becomes in fighting off the adhesion of the bacteria.  The study noted 50% less adhesion at eighteen milligrams and 100% less adhesion at seventy-two grams of cranberries.

Cranberry health benefits

In addition to its ability to fight off infections of the urinary tract, cranberry can also boost your health in other ways:

1. Drinking fresh cranberry juice or drinking cranberry supplements can help reduce the occurrence of cystitis in women.  Drink lots of water, too, because water has the ability of flushing out bacteria naturally.

2. Cranberries are packed with vital nutrients, including protein, carbohydrates, fiber, fruit sugars, calcium, iron, magnesium, phosphorous, potassium, zinc, ascorbic acid, riboflavin, niacin, pantothenic acid, vitamin B6, vitamin B12, folate, vitamin A, E, K and lutein. It’s nature’s power-packed fruit with all the nutrients you would need to stay healthy.

3. According to a study performed in Cornell University, cranberries have the ability to arrest the growth and maturation of breast cancer cells.

4. Cranberries can help reduce LDL or bad cholesterol.

5. Due to the fruit’s anti-bacterial activity, cranberry may also help prevent tooth decay.

6. Cranberry also strengthens the respiratory system.

7. The fruit may also help ward off stomach ulcers caused by Helicobacter pylorii.

Sources:
nutraingredients.com
nutrition.about.com
nutrition.about.com
breastcancer.about.com
nutrasanus.com

Vitamin D has been linked to many health conditions before. A recent study links insufficient levels of the vitamin with the disabling condition depression

In a recent study performed by researchers from the National Institute of Aging in the United States, insufficient levels of vitamin D may be the reason why many individuals over the age of 65 are experiencing symptoms of depression.

Senior individuals often have low levels of the important vitamin because they tend to stay indoors more often, as opposed to younger, more sprightly individuals with more active lifestyles. The study was published in a medical journal on endocrinology this year.

According to Luigi Ferrucci, the lead researcher, the emerging link between vitamin D deficiency and the occurrence of depression must be further investigated.  The study involved a follow-up testing of nearly one thousand male and female respondents within a six-year period.

The researchers used a specialized scale that measured the symptoms of depression called CES-D.  The researchers discovered that those with lower levels of vitamin D in their blood tended to have poorer score in the CES-D test.  Those with higher vitamin D percentages in their blood scored better in the same test.

Alarming, global trend

Depression is fast becoming one of the leading causes of disability around the world, not just in the United States.  It is estimated that today, there are 120 million people afflicted with the condition.  Ferrucci’s study is not the first to point at the possible link between the vitamin and depression.

In an earlier study carried out two years ago, Dutch researchers reported that insufficient levels of the vitamin in the body resulted in a higher percentage of the parathyroid hormone.

This hormone, which is used by the body to regulate calcium loss, has been directly linked to a higher incidence of depression in some one thousand two hundred respondents in yet another independent study.  This is the reason why a causal pathway must be mapped out to determine just how this vitamin affects the human brain.

In a fourth related study, researchers McCann and Arnes noted that vitamin D is important for the proper functioning and health of the human brain.  The widespread presence of vitamin D receptors throughout the human brain is evidence of the vital role of the nutrient in brain health.

According to yet another scientific review, vitamin D has been associated with affecting proteins in the human brain that are responsible for governing the learning process and remembering.  If an imbalance occurs in these areas, you can just imagine a chain reaction occurring throughout the brain.

Benefits of vitamin D

There are several ways that you can get vitamin D: natural exposure to sunlight, food (like dairy products, e.g. yogurt, milk, etc.) and through vitamin supplementation.  The body only needs about 10 – 15 minutes of exposure to natural sunlight to produce vitamin D on its own.

If this is not possible, people with low levels of vitamin D should explore vitamin supplementation; this applies most especially to senior individuals who may not be eating well or are unable to engage in a more active lifestyle.  Instead of using sunscreen when going out to get your healthy dose of sunshine, you can protect your skin naturally by taking natural antioxidants like fresh wheatgrass juice and citrus fruits.

The usual recommended dose for adults is between 400 to 800 IU (international units) of vitamin D everyday. Pregnant women should be given a higher dose (800 IU) to ensure optimum bone health and proper development of the fetus.

And there are more reasons to love vitamin D! Here are some of the most important benefits:

1. It is needed for proper absorption and utilization of calcium and phosphorous.  It is needed for the proper maintenance and repair of the bones and skin.

2. It strengthens and helps maintain the immune function of the body. Conditions like flu and the common cold can be warded off more efficiently if the immune system is strengthened by vitamin D.

3. It is an important nutrient that prevents the occurrence of MS (multiple sclerosis).  According to researchers from the Oregon Health & Science University, MS is less frequent in tropical countries because there is more available sunshine in these places than in temperate regions.

4. Vitamin D has also been linked to the maintenance of normal body weight (according to research from the Medical College of Georgia).

5. Vitamin D is important for brain health in the later years (60 – 79 years of age).

6. In a recent study from the Harvard Medical School, vitamin D can also reduce asthma attacks in asthmatic individuals.

7. We are exposed continually to low levels of radiation.  The good news is vitamin D can also help protect us from such exposures.

According to US cancer researchers, people with adequate levels of vitamin D have a lower risk for many types of cancer than people with low or inadequate levels of the vitamin.

Sources:
nutraingredients.com
healthvitaminsguide.com
medicalnewstoday.com

Beta-glucan sourced from the barley plant and barley-based products can help improve the digestive tracts of people over 50 because of its probiotic potential.

Beta-glucan is a fibrous compound that naturally occurs in the cell walls of food such as the fiber of the barley plant and edible yeast.

Beta-glucan is also present in food mushrooms, such as the maitake mushroom.  Since it is nearly everywhere, eating food that has lots of beta-glucan may improve digestion, new study says.  Better digestion results from its seemingly probiotic effect, which is more noticeable in individuals fifty years old and above.

The study was published this year in Food Research International and is led by Adamantini Kyriacou, a researcher from the Harokopio University, which is based in Athens, Greece.

There should be no confusion with the term “probiotic”. According to Gibson et.al. in a related study on the human digestive process, probiotics is defined as non-digestible materials that have a positive or beneficial effect on the metabolism of the whole digestive tract.

Beta-glucan from oats & barley

The most widespread form of beta-glucan is found in oats. For many years now, this type of beta-glucan has already been associated with lower bad cholesterol (low-density lipoproteins) and has been tagged as a potential preventive for coronary heart disease.

The US Food and Drug Administration has already declared the link between specific oat products and better heart health.  More than a decade ago, the FDA established that a person only needs 3 grams of the compound to help lower cholesterol.

The Greek study endeavored to find out if beta-glucan derived from the barley plant produced the same positive effects.  The randomized study that involved more than fifty individuals (between the age of thirty-nine and seventy-two) showed that the positive probiotic effect was more apparent in the individuals over the age of fifty.

Some positive effects were also seen in younger respondents, but their response to the beta-glucan was not as statistically significant as the response of the fifty-plus year old respondents.

Other benefits of beta-glucan

Beta-glucan has also other established health benefits:

1. It binds to low-density lipoproteins (“bad cholesterol”) and removes them from the body, effectively reducing the cholesterol level in the body.
2. Beta-glucan has also been used to support the medical treatment of diabetes and obesity.  It may have some positive effects on weight loss efforts because it reduces cholesterol and improves heart health.
3. Beta-glucan can also be used as an immunostimulant.
4. For cancer patients, the addition of beta-glucan may help improve the digestive process and strengthen the immune system.
5. Beta-glucan is also capable of reducing the blood sugar level of diabetics.

Sources:
nutrasanus.com
nutraingredients.com
naturalmedicine.about.com

Ten minutes of exercise produces benefits that can last for up to one hour. Exercise also has endless benefits that makes it the most natural anti-aging activity around.

In a recent study performed by researchers from the Massachusetts General Hospital, it was found that ten minutes worth of real exercise (jogging, walking, etc.) produced positive changes in a person’s metabolism that last for at least one hour.

This means that the more you exercise, literally, the more calories and fat your process and burn.  So in a way, exercise can create that very healthy addiction: the more you exercise, the more benefits you get on an exponential rate.  It’s a healthy cycle that everyone should adapt for a healthier, more vibrant life.

The study involved 70 participants who engaged in exercise and were measured based on their speed, oxygen intake and general fitness profile.  It was found that thinner people were generally more able to handle the exercise and produce more metabolites associated with calorie and fat-burning.  Inversely, heftier individuals showed signs of possible heart problems such as shortness of breath – a dire reminder what excess weight could do to the heart.

Why exercise is good for you

We all know that exercise is good for us, and here’s why:

1.  Exercising lifts depressive moods and improves your mental outlook, instantly. - exercise activates the production of chemicals in the brain that allows you to feel better.  It’s the body’s natural means of rewarding the body for a hard day’s work.

In addition to this, exercise reduces the total fat percentage in the body, which makes you look more fit and healthy – this always gives people reasons to smile and feel good about themselves.

Think of exercise as a cost-effective way of gaining more self confidence and becoming healthier over the long term.  This type of investment requires nothing but your willpower and time.

2.  Exercise keeps your heart healthy - regular exercise (at least 30 minutes everyday) lowers your blood pressure, burns excess fat, improves your circulation, lower bad cholesterol and makes you look younger, too!

3.  Exercise – the only weight loss tool you will ever need –forget all those fad diets. Exercise is the real deal. Exercise directly burns fat, controls your appetite and increases your metabolism naturally – no pills, fad diets or special supplements needed.

4.  Who needs energy bars when you’ve got exercise? - people experience low energy levels even if they eats lots of calories. So forget about energy bars and sugar & sodium-packed energy drinks. Instead of buying another energy bar, start walking daily for extra energy throughout the day.

5.  Quality sleep – if you schedule your exercise in such a way that you have cooled down sufficiently at bedtime, you will get better sleep.

6.  More loving with exercise – having problems with lovemaking? Exercise may be the key. Exercise naturally energizes you, even after a hard day’s work. A run on the treadmill just might be the key for better lovemaking.

7.  Exercise is fun! - why do people run or walk everyday? Well they are doing it not just for the benefits. They do it because it is fun! Try to find an exercise or sport that fits your needs. Find something that entertains you as well. Dancing, stretching and even Olympic wrestling can make you very fit.

8.  Exercise calms you down – when you exercise, the body’s core temperature is increased. When you cool down, the natural cooling process relaxes the whole body and allows your body to de-stress at its own pace.

9.  Better immune system – exercise increases your body’s natural defense system. Even cancer survivors will attest to the vibrancy they felt after engaging in a specially-tailored exercise regimen, which helps them cope with the side effects of cancer treatment.

Sources:
news.yahoo.com
mayoclinic.com
mayoclinic.com
mayoclinic.com