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September 2010
Go ahead, take a seat — it probably won't kill you. Counter-balancing a recent study (see our July 30 Update) linking sitting too much with increased risk of death, a new review of 43 previous studies says it's too soon to conclude that sitting down on the job is hazardous to your health. The health downsides of too much sedentary behavior are well-known, but most such research has focused on leisure activities like sitting in front of the TV. Given the sedentary nature of so many jobs today, researchers decided to look at the health effects of occupational sitting. Among studies of occupational sitting and cancer, they found 5 showing a higher risk but 10 concluding that sitting posed no extra cancer risk. Although 4 studies linked occupational sitting with risk of cardiovascular disease, 3 showed no such association. Evidence was similarly mixed for diabetes risk and effects on body mass index. Although 4 studies did connect sitting on the job with greater mortality risk, 1 found no connection and 1 actually reported that those with sedentary occupations lived longer. — American Journal of Preventive Medicine
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September 2010
Could a serving or two of spinach or lettuce a day help keep diabetes away? That's the suggestion of a new meta-analysis linking consumption of green leafy vegetables with reduced risk of type 2 diabetes. Participants who ate the most green leafy vegetables — an average of 1.35 servings daily — were 14% less likely to develop diabetes than those consuming the least (an average 0.2 servings daily). Researchers identified six prospective cohort studies that met their strict criteria, with a combined 223,512 subjects. The ages of participants ranged from 30 to 74, while study lengths ranged from 4.6 to 23 years (an average 13.4 years). Four of the studies specifically examined intake of green leafy vegetables, and all showed a benefit of consuming greater quantities. An overall trend was also seen toward reduced diabetes risk with higher consumption of fruits and of fruits and vegetables overall, but the data weren't strong enough to be statistically significant. Possible factors in protecting against diabetes, researchers speculated, might be veggies' high levels of antioxidants, magnesium and alpha-linolenic acid. — BMJ…
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September 2010
Adding fish oil — rich in omega-3 fatty acids — to an already-healthy diet that's low in saturated fat and high in complex carbohydrates could improve the lipid levels of people at risk for heart disease and diabetes. High-carb diets — even those with healthy choices such as whole grains and produce — can have long-term adverse effects on levels of blood fats such as triglycerides. So Spanish scientists tested the blood-fat effects of four different diets on 117 people with metabolic syndrome, a cluster of symptoms that puts patients at higher risk for chronic disease. Over 12 weeks, one group ate a high-fat diet rich in saturated fats; another was also high-fat but rich in monounsaturated fats such as olive oil; two other groups were assigned to low-fat/high complex carbohydrate regimens, with one of those groups also getting a standard fish-oil supplement. Those on the fish oil had lower triglyceride levels than participants eating saturated fats or the low fat/high-carb group without the fish oil. — Journal of Nutrition…
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July 2010
Since carbohydrates can boost blood-sugar levels, it makes sense that a low-carb eating regimen like the Atkins diet should help ward off diabetes — right? Not so fast, say Harvard researchers, who analyzed 20 years of data on 41,410 men in the Health Professionals Follow-Up study. They found that low-carb eating habits were actually associated with a 12% greater risk of developing diabetes. The culprit? Red and processed meat consumed in place of all those carbohydrates. Researchers speculated that a type of iron found in red meat, along with the sodium nitrites added to processed meats like bacon and salami, may encourage the development of diabetes. If you're cutting back on carbs, they suggested, emphasize chicken, fish and vegetable sources of protein — not just steak. The findings on men and diabetes risk echo similar results for women in the Nurses Health Study, which also showed higher risk associated with red and processed meat. — American Diabetes Association…
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July 2010
A new Dutch study, released at the annual meeting of the Endocrine Society, offers yet another reason to make sure you're getting enough vitamin D: In research on 1,300 men and women age 65 and older, those with low blood levels of the "sunshine vitamin" were about 40% more likely to have metabolic syndrome. A complex of conditions such as hypertension, obesity and poor insulin metabolism, metabolic syndrome is linked to greater danger of diabetes and heart disease. Overall, almost half the seniors tested had low blood levels of vitamin D, and 37% suffered from metabolic syndrome. Those with levels of vitamin D lower than 50 nanomoles per liter were more likely to have metabolic syndrome. The connection is plausible, the scientists said, because vitamin D deficiency has previously been linked to insulin resistance and impaired insulin secretion. — Endocrine Society
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July 2010
Eating an occasional egg, even almost daily, probably won't increase your risk of type 2 diabetes, according to a new study. Previous research has linked very high consumption of eggs — generally, seven or more eggs a week — to greater likelihood of developing diabetes. But researchers wanted to know if less-frequent egg eaters were also boosting their risk, given the other nutritional benefits of eggs. They studied 3,898 men and women, ages 65 and up, participating in the Cardiovascular Health Study. Over an average followup of 11 years, 313 participants developed type 2 diabetes. The researchers found no significant association between egg consumption and risk of developing diabetes. The study also failed to find any link between overall dietary cholesterol and diabetes risk. Researchers cautioned that average consumption in the study group was less than one egg a week, so the study may not have been able to detect any extra risk from eating more than one egg a day. — American Journal of Clinical Nutrition
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June 2010
The process of refining brown rice into white rice strips away healthy nutrients and fiber, while raising the grain's glycemic index. According to new findings, refining rice may also make it a contributor to diabetes risk. Researchers analyzed data on 39,765 men and 157,463 women from three large studies of health professionals. Eating five or more weekly servings of white rice, they found, was associated with a 17% increased likelihood of developing type 2 diabetes compared to eating white rice less than once a month. On the other hand, people who consumed two or more servings of brown rice weekly were 11% less at risk for diabetes than those eating it less than once a month. Based on the results, the researchers estimated that replacing just 50 grams (about one-third of a serving) of white rice daily with brown rice would be associated with a 16% lower diabetes risk. Switching from white rice entirely to whole grains could yield a risk reduction of as much as 36%. — Archives of Internal Medicine
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June 2010
Evidence keeps adding up that vitamin K, one of the lesser-known weapons in the nutrient arsenal, might help combat diabetes. A previous Tufts clinical trial found that supplements of the most common form of the vitamin, K1, found naturally in leafy greens and other vegetables, reduced the risk of insulin resistance in older men, thereby helping to protect against diabetes. Now a Dutch observational study suggests that another form of the vitamin, K2, found in meat, cheese and the Japanese food natto (made from fermented soybeans), may reduce diabetes risk. Researchers followed 38,094 men and women, ages 20-70, for an average 10.3 years, during which 918 cases of type-2 diabetes were diagnosed. While higher vitamin K1 intake was non-significantly associated with a lower risk of diabetes, the biggest connection was seen for K2: With every extra 10 micrograms, risk of diabetes dropped 7%. Vitamin K may be effective against diabetes, Tufts researchers have theorized, by suppressing inflammation. — Diabetes Care
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May 2010
A recent analysis by Harvard scientists has good news and bad news for meat lovers. The good news in the review of nearly 1,600 prior studies totaling about 1.2 million people is that eating red meat such as beef, pork or lamb was not associated with an increased risk of heart disease or diabetes. The bad news is that the same can't be said of processed meats such as bacon, sausage, salami, luncheon meat or hot dogs: Just 50 grams (1.8 ounces, about one hot dog) of processed meat daily was associated with a 42% greater risk of heart disease and 19% increased risk of diabetes. "Processed" meats were defined as any meat preserved by smoking, curing, salting or chemical preservatives. Researchers commented, "This suggests that differences in salt and preservatives, rather than fats, might explain the higher risk of heart disease and diabetes seen with processed meats, but not with unprocessed red meats." To be on the safe side, they advised eating no more than one serving of processed meat per week. — Circulation
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May 2010
The world has about 7,500 more Canadians today thanks to heart-healthier lifestyles and improvements in treatment. That's the conclusion of a study that looked at the reasons for a 35% drop in deaths from coronary heart disease in Ontario between 1994 and 2005. During that span, the coronary mortality rate in the province fell from 191 deaths per 100,000 adults to 125. The analysis showed nearly half of that drop could be attributed to lifestyle improvements resulting in lowered risk factors, led by total cholesterol and systolic blood pressure. Reductions in smoking and increases in physical activity also contributed to the improvements. Most of the rest of the drop in heart-related deaths came from advances in medical and surgical treatment. The lifestyle changes went along with a general socioeconomic improvement among Ontario's population — which also had a downside, in the form of increasing obesity and diabetes. Those negative changes partly counteracted the mortality gains, researchers reported. — Journal of the American Medical Association…
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May 2010
Can you get the health benefits of red wine in a pill? At least when it comes to combating cancer, the answer may have to wait. Pharmaceutical giant GlaxoSmithKline abruptly suspended a clinical trial of SRT501, a proprietary formulation of resveratrol, a substance found in red wine and grapes and touted for its longevity-boosting properties. The company cited "unexpected safety events" in its test of SRT501 in patients suffering a type of blood cancer. The trial had been testing SRT501 both with and without the established cancer drug Velcade; 24 patients out of a goal of 61 had been enrolled and begun treatment. New patient enrollment was put on hold and participants were asked to re-consent if they wanted to continue. GlaxiSmithKline acquired the resveratrol drug in its $720 million acquisition of Sirtris Pharmaceuticals in 2008. Three trials of SRT501 for treatment of type 2 diabetes have been completed.…
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March 2010
That daily cup of coffee might keep you from nodding off into a nap — and maybe that's a good thing: New research on almost 20,000 Chinese adults age 50 and up suggests that people who regularly take a nap may be at greater risk for diabetes. The researchers are quick to add that their study doesn't necessarily mean napping causes diabetes; it may be, for example, that people with poorer overall health are more prone to sleep during the day. Among participants who reported napping (which is more common in China than in the US) four to six days a week, 15% had diabetes, compared to 12% of seldom or never nappers. When adjusted for other risk factors, regular nappers were 36% more likely than non-nappers to have diabetes. Researchers did speculate that napping might affect the body's natural rhythms and hormone levels, pointing out that waking up actually stresses the body and may impact blood sugar. — Sleep
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February 2010
The latest weapon in the battle against the epidemic of type 2 diabetes might be tofu. A new Japanese study reports that consumption of tofu and other soy products is associated with a reduced risk of developing diabetes in overweight women. Researchers quizzed 25,872 men and 33,919 women, ages 45 to 75, about their dietary habits, then followed them for a period of five years. Over that span, 1,114 developed diabetes. There was no relationship between soy consumption and diabetes risk for men or for women overall. But among overweight women, those consuming more than 118 grams of soy — about 4 ounces — per day were 40%-50% less at risk of developing diabetes than those consuming less than 43 grams daily. While the study couldn't prove a cause-and-effect relationship, researchers speculated that the estrogen-like effects of soy isoflavones might be behind the apparent protective benefit. Other studies have shown that estrogen affects genes involved in glucose uptake and insulin sensitivity, both factors in diabetes. — Journal of Nutrition
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November 2009
It may sound, well, nuts, but evidence keeps mounting that walnuts are good for your heart. In the latest finding sure to please walnut lovers (not to mention growers), Yale researchers compared the arterial health of 24 type-2 diabetics, average age 58, after 8 weeks on either a control diet or a diet including a daily dose of about 2 ounces of walnuts. The walnut group saw a significant improvement in the functioning of blood-vessel linings. Blood-sugar and total cholesterol levels also decreased among the walnut eaters over the trial period, although not enough to be statistically significant. Another recent study showed that walnuts were associated with reduced cholesterol levels, while other research has reported heart-health benefits for other nuts including pistachios and macadamias. Tufts research, meanwhile, has also suggested that adding walnuts to the diet may help protect the brain against age-related decline. — Diabetes Care…
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November 2009
Compounds common to the Western diet — produced by high-temperature cooking, frying, grilling and smoking food — are linked to increased levels of inflammation and oxidation that ultimately may boost the risk of chronic diseases such as heart disease and diabetes. But cutting back on advanced glycation end products (AGEs) can reduce inflammation and empower the body's natural defenses, according to a new study. Researchers from the National Institute on Aging and Mount Sinai School of Medicine split 40 healthy participants plus 9 with kidney disease into two groups: One ate a normal, high-AGE diet, while the other group reduced AGE intake 50% by poaching, stewing and steaming their meals. The groups' calorie and nutrient intake were identical. After four months, the low-AGE group — including those with kidney disease — showed dramatic improvements in markers of inflammation and blood-vessel health. To cut down on AGEs, researchers advised "keeping the heat down and the water content up in food and avoiding pre-packaged and fast foods." — Journal of Clinical Endocrinology and Metabolism
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November 2009
Put down that salami! New Norwegian-US research adds to the growing body of evidence pointing to the dangers of eating too much meat, especially processed meat. This time it's diabetes that's linked to meat-eating, in a meta-analysis designed to iron out inconsistencies in 12 previous studies. Pooling the data from the dozen studies, scientists found that people with the highest consumption of processed meat were 41% more likely to develop type-2 diabetes. Those eating the most red meat were at 21% greater diabetes risk, while overall meat consumption of all types was associated with a 17% increased risk. A mechanism by which meat might affect the development of diabetes has not been identified, however, and the researchers called for further study on this subject. — Diabetologia…
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November 2009
In important news for the estimated 57 million Americans with high blood-sugar levels that put them at risk for diabetes, a long-term followup on the Diabetes Prevention Program trial finds that lifestyle changes can result in lasting reductions in diabetes risk. Reducing dietary fat, exercising about 30 minutes daily and losing 5% to 7% of body weight proved more effective than a drug, metformin, at preventing diabetes among 3,234 at-risk participants in the original trial. Results were so much better for lifestyle changes than metformin or placebo, in fact, that the study was stopped early after 3 years, and all participants were offered help with diet and exercise. Apparently that worked: Annual diabetes incidence in all three groups was roughly the same over the next 7 years. The 3-year head start on lifestyle changes paid off after a total of 10 years, however, as that original group remained 34% less likely to develop diabetes over the decade than the placebo group. The original metformin group showed an 18% reduced risk. — The Lancet
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October 2009
Maybe your dietary fat mix needs a makeover. Reducing the ratio of saturated fat like that found in butter and meat, compared to monounsaturated fat as found in olive oil, can improve cholesterol levels and may lower the risk of metabolic syndrome, according to a new Dutch study. Moderately overweight subjects were placed on a diet high in saturated fat and lower in monounsaturated fat for two weeks; then 10 switched to an opposite ratio of fats while the other 10 continued to load up on saturated fats. Other dietary factors were kept equal. After eight weeks on different regimens, the high-monounsaturated fat group saw reduced levels of total and LDL ("bad") cholesterol, along with a lower tendency to inflammation in fatty tissues. Such inflammation has been linked to a range of diseases collectively called metabolic syndrome. Researchers had also hoped to see an improvement in insulin sensitivity, a factor in diabetes, but speculated that the trial period may not have been long enough. They added that it was difficult to distinguish whether the cholesterol benefits were due to increasing monounsaturated fat, reducing saturated fat, or a combination of both. — American Journal of Clinical Nutrition…
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October 2009
People at risk for diabetes may want to look East for help in getting blood-sugar levels under control. A review of 16 clinical trials of 15 different formulations of Chinese herbs reports that the herbs generally were effective at lowering blood sugar in people with "pre-diabetes." Patients using the herbs were two-thirds less likely to progress to type-2 diabetes. Combined with lifestyle changes, those taking the herbs doubled their odds of dropping blood-sugar levels to normal. Scientists reviewed trials totaling 1,391 men and women with an average duration of nine months, involving traditional Chinese herbal mixes such as Jiangtang Bushen, Xiaoka huaya and Tang Kang yin. Although labeling the trials "quite promising," reviewers cautioned that the studies had a high risk of bias and often lacked proper controls. Before trying herbal remedies, they added, patients should consul their physician. — Cochrane Library
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October 2009
Emphasizing the importance of lifestyle factors in diabetes risk, a new study says people who live in "healthier" neighborhoods may be less prone to developing the disease. Drexel University researchers studied 2,285 adults, ages 45 to 84, from three communities involved in the Multi-Ethnic Study of Atherosclerosis (MESA). A nine-question survey was used to rate the "healthiness" of participants' neighborhoods by such factors as ease of nearby walking, access to fresh produce, availability of exercise facilities and even how often neighbors are seen out walking. During five years of follow-up, 10% of participants developed type-2 diabetes. The one-third of participants living in the healthiest neighborhoods were 38% less likely to develop diabetes than those in the least-healthy areas — a reduction in risk, researchers said, similar to dropping 5 points in Body Mass Index (BMI). As an accompanying editorial pointed out, the study couldn't prove cause and effect; people predisposed to pursue healthy lifestyles may choose to live in neighborhoods that make healthy living easier. — Archives of Internal Medicine…
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October 2009
Women, take a look at your waistline: It may be telling your future. Women who packed on pounds by age 50 are more likely to be unhealthy at age 70 — and not just in ways obviously related to extra weight, like cardiovascular disease or diabetes. Harvard researchers compared 1,686 70-year-old "healthy survivors" among participants in the Nurses Health Study, free of nine chronic diseases or conditions, with 15,879 "usual survivors" suffering a mix of ailments at age 70. Women who remained lean at age 50 had the best odds of reaching 70 in good health. By comparison, women with a BMI of 30-plus in midlife had only about a 20% chance of becoming a "healthy survivor." Those with the worst odds of healthy survival at 70 were women already overweight at age 18 who also gained more than 22 pounds by age 50. Besides simple weight gain, where women put on weight mattered, with belly fat worse than other extra pounds. — BMJ…
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October 2009
Capsaicin, the compound that makes chile peppers hot, may help prevent the development of diabetes symptoms related to obesity. South Korean researchers fattened up two groups of mice, then gave one group a capsaicin supplement while continuing to feed all the mice a high-fat diet. The mice getting the chile-pepper extract saw lower levels of fasting glucose, insulin, leptin and inflammatory responses — all symptoms connected with the diabetes complications often brought on by obesity. The impairment of glucose tolerance in the capsaicin group was markedly reduced, and the chile-pepper mice also showed enhanced oxidation of fatty acids in fat and liver tissues. Researchers said the results need to be repeated in human trials, but that the study raises hopes that capsaicin could one day be a tool against the development of diabetes. — Obesity…
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September 2009
Your morning workout may help you live longer than your neighbor who never budges from the couch. New research on 4,384 middle-aged and older Americans finds that physical activity boosts longevity — even beyond exercise's cardiovascular benefits and effects on weight. Researchers assessed participants' fitness using treadmill tests, divided them into five groups based on fitness, then followed them for an average of nine years. After adjusting for factors like obesity, hypertension and diabetes, the least-fit group was still more than four times as likely to die during that period than the most-fit group. Even being just a little more fit was associated with a big longevity improvement: While 25% of the least-fit group died during the study period, only 13% of the next-least-fit participants died. Researchers noted that overall exercise habits among participants didn't vary much during their adults lives — but recent activity did: "Since it is recent activity that offers protection, it is important to maintain regular physical activity throughout life." — Medicine and Science in Sports and Exercise…
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August 2009
On the other hand, be sure to brush your teeth after that chocolate treat. The National Institutes of Health (NIH) recently announced a $1.3 million study to investigate connections between older people's oral health and their mental functioning. Researchers will examine several large existing data sets from previous studies to see how oral health affects cognitive function — and vice versa — over time. Prior research has established a solid link between conditions inside your mouth and risk for heart disease and diabetes. But little attention has been paid to whether the health of your teeth and gums might relate to your mental function as you age. One West Virginia University study, still ongoing, did report a connection between poor oral health and reduced brain function among seniors. An investigator on that study also involved in the NIH project commented, "We are hopeful to have more evidence to support the tenet that oral health is also important for cognitive health, and to increase our understanding of determinants of oral health among older adults." — NIH…
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August 2009
Just four healthy lifestyle habits can reduce your risk of chronic diseases such as diabetes, heart disease and cancer by almost 80%, according to a new study. US researchers followed 23,153 Germans, ages 35 to 65, for an average of almost eight years. The risk of developing diabetes or cancer or having a heart attack or stroke was compared with four lifestyle factors: never smoking, eating a healthy diet, getting at least a half-hour daily of physical activity, and maintaining a body-mass index (BMI) of under 30, the cut-off point for obesity. Those who stuck to all four healthy habits—only 9% of the total—were 78% less likely to develop a chronic disease than those who followed zero. Diabetes risk was most sharply reduced by a healthy lifestyle, while cancer was affected the least. Avoiding obesity was the most effective factor in reducing risk, although researchers pointed out that this is largely a matter of combining a healthy diet with adequate exercise.—Archives of Internal Medicine…
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August 2009
Lack of sleep can trigger warning bells for diabetes even in healthy people, reports a new crossover trial that supports previous research linking poor sleep to diabetes risk. Researchers at the University of Chicago compared diabetes risk factors in 11 healthy volunteers who each completed two 14-day experimental periods, in random order. For one two-week period, volunteers slept only 5.5 hours a night—reflecting data that many Americans get less than 6 hours of sleep. Measures from that period were compared with two weeks in which subjects slept 8.5 hours nightly. During the sleep-deprived period, two-hour glucose tolerance scores averaged 144 mg/dL, compared to a healthier 132 when volunteers got plenty of sleep. Insulin sensitivity was also worse when subjects got less sleep. No difference was seen in fasting glucose or insulin levels, but BMI and weight increased more during the sleep-deprived phase.—Journal of Clinical Endocrinology & Metabolism…
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August 2009
The tab for that jumbo cheeseburger, super-sized fries and extra-large soda comes to $147 billion. That is, figured nationally, the cost of obesity-related diseases, according to a new report by the Centers for Disease Control and Prevention (CDC)—totaling 9.1% of all US medical spending. The average obese person, the CDC study found, spends 40% more on healthcare—$1,429 a year—than someone of normal weight. Drug costs alone for an obese Medicare recipient total $600 more annually than for normal-weight beneficiaries. The CDC said more than 26% of all Americans are now considered obese, defined as a body-mass index (BMI) of 30 or higher. (A person 5-foot-5-inches tall, for example, would be obese at 180 pounds.) That obesity rate rose 37% between 1998 and 2006, leading to an 89% increase in spending on obesity-related health problems including heart disease, diabetes and arthritis. Dr. Thomas Frieden, CDC director, said, "It is critical that we take effective steps to contain and reduce the enormous burden of obesity on our nation."—CDC…
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July 2009
Scientists have known for 70 years that drastic calorie reduction slows aging in rodents. Now, for the first time, they've demonstrated a similar benefit in primates, suggesting that the principle could also apply to humans. University of Wisconsin researchers divided 76 rhesus macaques into a control group and a group fed 30% fewer calories. To date, 37% of the control macaques have died from age-related causes, compared to only 13% on the low-calorie diet. The low-cal group has also proven less prone to diabetes, precancerous growths, cardiovascular disease and age-associated brain atrophy. "Not only do the animals stay biologically younger longer, they look younger longer," researchers noted. But they caution that few humans would be likely to adopt the necessary extreme calorie reduction required for anti-aging benefits. The research might, however, eventually lead to drugs that could mimic the effects of calorie cutting in promoting longevity.—Science…
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June 2009
You may be shocked to learn how many calories you're getting in meals at popular chain restaurants—and that info may soon be disclosed on their menus. In a turnaround, large US restaurant chains have agreed to support legislation requiring them to disclose calorie counts on their menus, along with figures such as amounts of sugar, sodium and dietary cholesterol. The proposal, expected to be included in health-care reform legislation now under consideration by Congress, would affect chains with 20 or more restaurant locations. Backing came from the National Restaurant Association; the proposal already has the support of the American Diabetes Association and nutrition-activist groups. Said a restaurant-association spokesperson, "To have all of those key players at this point as one unified front to move forward with a national nutrition standard is, I think, really significant."—National Restaurant Association…
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June 2009
Despite constant admonitions to adopt healthier lifestyles, Americans are going in reverse when it comes to eating right, exercising and other healthy habits. A new study also finds that not even people who already have heart disease, hypertension or diabetes are mending their ways. In the comparison of data from the National Health and Nutrition Examination Survey from 1988-1994 and 2001-2006, the percentage of Americans ages 40 to 74 hitting the goal of five daily servings of fruits and vegetables dropped from 42% to 26%. The number saying they exercise at least 12 times a month fell from 53% to 43%. Obesity, not surprisingly, went from 28% in the earlier surveys to 36%. Despite the avalanche of evidence for smoking's deadly effects, tobacco use stayed about the same at 26%. The only healthy habit that gained was moderate drinking (up to one drink a day for women, two for men) which went from 40% to 51%; it wasn't clear, however, whether that meant more heavy drinkers had cut back or more teetotalers had started drinking. Researchers found no difference between overall respondents and those already diagnosed with chronic health conditions, a finding they called "concerning."—American Journal of Medicine…
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May 2009
Add another health concern to the growing list associated with not getting adequate sleep: Lack of shuteye may boost your risk of type-2 diabetes. University of Buffalo researchers report that study subjects who averaged less than six hours of sleep nightly were four and a half times more likely to develop abnormal blood-sugar readings than those sleeping longer. Analyzing data from a large, six-year study, scientists identified 91 people with impaired fasting glucose—a precursor of diabetes—and compared them to 273 subjects whose glucose levels remained normal. Those sleeping less than six hours a night were far more likely to have developed impaired fasting glucose, even after adjusting for known diabetes risk factors. Lead author Lisa Rafalson commented, "This study supports growing evidence of the association of inadequate sleep with adverse health issues."—Conference on Cardiovascular Disease Epidemiology and Prevention
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May 2009
Controversial new research in Germany suggests that supplements of antioxidants such as vitamins C and E may block the metabolic benefits of exercise and could even increase diabetes risk. Researchers compared two groups of exercisers, one of which received 1,000 mg of vitamin C and 400 IU of vitamin E daily. After four weeks, the group getting antioxidant vitamins showed no improvement in insulin sensitivity—a normal diabetes-fighting benefit of exercise. When exercise causes muscle cells to burn glucose, oxygen gets consumed much as in a fire; some highly reactive oxygen molecules escape in this process, but the body has natural mechanisms to mop them up. Researchers theorized that the antioxidants might short-circuit the body's own defenses against this "free-radical" oxygen. "If you exercise to promote health," they concluded, "you shouldn't take large amounts of antioxidants." Natural antioxidants in foods rather than pills, however, are in lower doses and come with other nutritional benefits.—Proceedings of the National Academy of Sciences
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May 2009
It's never too late to lower your risk of diabetes—and even a few lifestyle changes can dramatically reduce your odds of getting the disease. Harvard researchers studying 4,883 men and women ages 65 and older in the Cardiovascular Health Study over a 10-year span found that combining six positive factors could reduce diabetes incidence by 89%: physical activity, healthy diet, moderate alcohol consumption, not smoking, avoiding being overweight, and watching your waistline (under 34.6 inches for women, 36.2 inches for men). But even for those without a "perfect score" on all six lifestyle factors, each additional positive factor reduced diabetes risk by 35%. The combination of just two key factors—above-average physical activity and a healthy diet—was associated with a 46% lower risk. Healthy diet was defined as above-average intake of fiber, positive ratio of polyunsaturated fat to saturated fat, low trans-fat intake, and low average glycemic index. Of the subjects who did develop diabetes, nine out of 10 did not have any of the six positive lifestyle factors.—Archives of Internal Medicine
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May 2009
Rich in heart-healthy omega-3 fatty acids, salmon swam into first place in a new survey of New York nutritionists asked to name foods they'd recommend as not only nutritious but offering distinct health benefits and good value. The poll of members in the New York State Dietetic Association ranked oats number-two because of high fiber, "a powerhouse nutrient, known for aiding with digestion [and which] also helps fight disease, and may lower the risk for high cholesterol, heart disease, diabetes and cancer." Coming in third were blueberries, rich in antioxidants and vitamins, for their "ability to protect the body against the damaging effects of free radicals and the chronic diseases associated with the aging process." Rounding out the nutritionists' top-five foods were two dairy products: low-fat milk, for its calcium and vitamin D content, and low-fat yogurt with added probiotics, which aid digestion.—NYSDA…
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April 2009
Add another health concern to the growing list associated with not getting adequate sleep: Lack of shuteye may boost your risk of type-2 diabetes. University of Buffalo researchers report that study subjects who averaged less than six hours of sleep nightly were four and a half times more likely to develop abnormal blood-sugar readings than those sleeping longer. Analyzing data from a large, six-year study, scientists identified 91 people with impaired fasting glucose—a precursor of diabetes—and compared them to 273 subjects whose glucose levels remained normal. Those sleeping less than six hours a night were far more likely to have developed impaired fasting glucose, even after adjusting for known diabetes risk factors. Lead author Lisa Rafalson commented, "This study supports growing evidence of the association of inadequate sleep with adverse health issues."—Conference on Cardiovascular Disease Epidemiology and Prevention
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February 2009
Two new studies suggest that stroke prevention help may come in a steaming hot cup. An analysis of 14 years' data on more than 83,000 women in the Nurses' Health Study found that those who drank two to three cups of caffeinated coffee daily were at 19% lower risk of suffering a stroke, compared to non-coffee drinkers. But coffee didn't benefit those with key risk factors for stroke—smoking, diabetes, high blood pressure or unhealthy cholesterol levels. Decaf coffee also showed a trend toward reduced stroke risk, but tea did not, suggesting components in coffee other than caffeine may be at work. A second report, however, analyzing nine previous studies totaling 194,965 men and women, did find those drinking at least three cups daily of green or black tea were 21% less likely to suffer a stroke than non-tea drinkers.—Circulation, Stroke
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February 2009
Score another one for food versus pills: Orange and blackcurrant juices reduced levels of C-reactive protein (CRP), a marker of inflammation associated with heart disease and diabetes risk, by 11% in a new Danish study, while vitamin E supplements showed no benefit. Researchers compared the juices, vitamin E, a sugar drink and placebo in four different combinations in two 28-day trials on 48 patients with peripheral artery disease. The scientists concluded, "It is the mixture of several agents in fruit and vegetables—here notable fruit juices—that affect the arterial wall; thus patients are better off eating 'whole' fruits and vegetables (juices) than specific supplements."—British Journal of Nutrition
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February 2009
Can you spare about seven minutes a week to help ward off diabetes? A small Scottish clinical study suggests that spurts of high-intensity exercise can significantly improve factors such as insulin resistance and glucose tolerance linked to type 2 diabetes risk. Researchers recruited 16 sedentary but otherwise healthy young men and put them through six training sessions over two weeks, totaling just 15 minutes of intense exercise and burning about 500 calories. Each every-other-day session consisted of four to six 30-second sprints on a stationary bicycle. Among other measures, the men showed a 23% improvement in how effectively their bodies used insulin to clear glucose from the bloodstream—a result researchers called "remarkable."—BMC Endocrine Disorders
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January 2009
Even if you don't have diabetes, lowering your blood-glucose levels may be good for your brain. Columbia University scientists report that higher levels of blood glucose are associated with dysfunction in an area of the brain's hippocampus; dysfunction in this part of the brain with normal aging is known to contribute to cognitive decline. The MRI-scan study of 240 dementia-free adults age 65 and older included both diabetics and non-diabetics. Negative effects on the brain could be seen even when blood sugar was only moderately elevated. "We have a behavioral recommendation—physical exercise," said researchers, noting that exercise improves glucose regulation.—Annals of Neurology
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December 2008
A low-glycemic index diet may beat eating lots of whole-grain fiber for diabetes control. That's the finding from a study of 210 patients with type 2 diabetes. Half emphasized foods with a low glycemic index (GI)—a measure of how rapidly the body converts a food to sugar—including beans, peas, lentils, nuts, pasta, rice, rye bread, quinoa, flaxseed, large-flake oatmeal and oat bran. The other half went the "brown" route, emphasizing whole-grain breads and breakfast cereals, brown rice, potatoes with skins and whole-wheat products. Those in the low-GI group showed greater improvement in glycemic control and risk factors for coronary heart disease.—Journal of the American Medical Association…
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December 2008
The highly touted Mediterranean-style diet gets an extra healthy boost with the addition of nuts, according to new Spanish research. In the study of 1,224 adults, ages 55 to 80, at high risk of heart disease, those who got a daily serving of mixed nuts on top of the Mediterranean diet showed the greatest improvement in signs of metabolic syndrome, a precursor to diabetes and heart disease. Two groups followed the Mediterranean diet, which emphasizes fruits and vegetables, fish and olive oil; one also got extra olive oil while the other group added 30 grams of mixed nuts daily. A third group followed a low-fat diet. After one year, the Mediterranean-plus-nuts group saw a 14% drop in metabolic syndrome, compared to 7% in the olive oil group and 2% in the low-fat group.—Archives of Internal Medicine…
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November 2008
Not only don't supplements of selenium and vitamin E prevent prostate cancer, as researchers had hoped, the extra vitamins may increase other health risks. The National Cancer Institute is stopping a major trial of selenium and vitamin E's possible benefits against prostate cancer, the SELECT study, involving more than 35,000 men ages 50 and up, scheduled to run through 2011. To date, vitamin E users were actually slightly more prone to prostate cancer, and those in the selenium-only group were at slightly greater risk of diabetes. The increased risks could be coincidence, but combined with the lack of benefit that data was enough to pull the plug on the study.--National Cancer Institute…
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