Vonnies Health Spot

YOGURT: A MULTITASKING HEALTH FOOD

Back in the old days, one way people preserved milk was by adding already fermented milk to the fresh milk. The result was yogurt, either in the form of kefir or a thicker version that could be eaten with a spoon. Yogurt is filled with “friendly” bacteria, which, a growing body of scientific examination finds, provides multiple health benefits.

ONE OF THE WONDER FOODS
Probiotics, another name for the friendly little organisms that inhabit yogurt, when ingested take up residence in the intestines and prevent disease-causing bugs from settling in. The live cultures of Lactobacillus and Bifidobacterium, the two most widely studied strains can be found in cheese, kefir, and yogurt as well as in supplements. In a 2005 report by the American Society for Microbiology, probiotics show promise for relieving diarrhea, eczema in children, and urinary-tract and vaginal infections. Other research suggests that probiotics might also improve digestive problems and irritable bowel syndrome, offset side effects of antibiotic use, and shorten the length and severity of the common cold.

GOOD FOR DENTAL HEALTH
A Japanese study with 942 participants ages 40-79 found that people who ate 55 grams (a couple of tablespoons) of yogurt a day (or more) of foods high in lactic acid (found in sour milk products such as yogurt and cottage cheese) were less likely to have periodontal disease. Yogurt, which contains the most lactic acid, had the greatest effect on gum health. Benefits were seen only in nonsmokers, however. (Journal of Periodontology, vol. 79, p. 131)

HOW TO MAKE SURE YOU’RE GETTING THE REAL THING
To make sure you’re getting live cultures, look for the National Yogurt Association’s Live & Active Cultures seal. Supplements are okay, but they often contain fewer good bacteria and don’t include as many healthful nutrients, especially calcium, as yogurt.

A CAVEAT
The probiotics in live cultures pose no risks to people who are generally healthy, adults, children or toddlers. But they may present risk for people with compromised immunity. For example, in a 2008 study Dutch researchers randomly assigned 298 patients with severe acute inflammation of the pancreas to receive conventional treatment plus either probiotics or a placebo, both administered through a feeding tube into the small intestine. Twenty-four people in the probiotics group died, compared with nine in the control group, a result that the researchers could not explain. So if you have any question in your mind about the health of your immune system, talk with your doctor first before starting any kind of probiotic therapy.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

OSCAR-WINNING FOODS WE ALL SHOULD EAT

YOGURT
Yogurt is an outstanding source of protein and calcium. It is also well-know for its friendly bacteria called probiotics, which promote good digestion and boost immunity. Yogurt may also be a tool in our weight maintenance kit. New research links dairy foods to reduced body fat.

AVOCADOS
Ounce for ounce, they contain more blood pressure-lowering potassium than bananas. They are also rich in good-for-you monounsaturated fats, and cholesterol-lowering beta-sitosterol, cancer-protective glutathione, vitamin E, folate, vitamin B6 and fiber.

TOMATOES
Cooked or processed tomatoes are your very best source of cancer-fighting lycopene, the nutrient that battles prostate cancer. New research shows it may offer women cancer and bone protection too. So enjoy your spaghetti sauce, tomato soup or pizza. Adding a bit of olive oil increases absorption.

BRAZIL NUTS
This nut comes from a tree and is know as a trigger food because researchers think it may cause cancer cells to self-destruct. It’s a great source of selenium, a promising anti-cancer trace mineral that also promotes DNA repair and boosts immunity. Just two medium nuts a day contain enough selenium to perhaps reduce prostate, colon and lung cancers.

SARDINES
Sardines are an exceptional source of omega-3 fatty acids, which decrease blood clotting, prevent heart arrhythmias and combat inflammation — all very good for your heart. They are also low in mercury, so you can eat them as often as three to four times a week.

BROCCOLI
Aim for at least three servings a week of this little green powerhouse, or its cousins (cabbage, Brussel sprouts, cauliflower), because these little guys carry two potent cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens.

QUINOA
Quinoa (pronounced KEEN-wah) is actually a seed, not a grain. The Incas used this as a staple for centuries because it provides 11 grams of high-quality protein and 5 grams of fiber per cup. The rice-like seeds contain ample magnesium, potassium, zinc, vitamin E, riboflavin, copper and more iron than true grains.

BUTTERNUT SQUASH
Butternut squash is actually a fruit that not only provides an exceptional amount of beta-carotene (which converts into vitamin A in your body), but bone-building calcium too.

ONIONS
This Egyptian symbol for eternity gained that status for good reason. It may actually prolong life! It is loaded with sulfur compounds, which are also found in garlic thin your blood and lower blood pressure. In addition, onions contain quercetin, a nutrient also found in apples, which helps prevent oxidation of “bad” cholesterol and defends against cancer and cataracts. For maximum quercetin, choose red onions.

GREEN SOYBEANS
Also known as edamame, this is one of the oldest snack foods, and one of the most beneficial, helping to lower “bad” cholesterol, hinder breast and prostate cancers, protect against colon cancer, and strengthen bones. You’ll find edamame in natural foods market. Just steam and pop the beans out of their pods.

LENTILS
Lentils are loaded with heart-protective nutrients including folate and fiber. Lentils provide 9 grams of protein per half cup and enough iron to make them a good meat substitute. They are easy to prepare and can be cooked up in about 20 minutes.

KIWI
Named for New Zealand’s flightless bird, these fuzzy fruits (which are actually berries), top the list as the most nutrient-dense fruits of all. Two of them have more potassium than a banana, twice the vitamin C and fiber of a small orange, plus folate, magnesium vitamin e, copper and lutein (good for eyes).

FLAXSEED
These tiny, nutty-tasting seeds are a good source of omega-3 fatty acids and lignans, which may block hormone-related cancers. They pack lots of protein and fiber too. Sprinkle ground flaxseed into yogurt, cereals, salads, soups and batters.

KALE
Kale tops the list of vegetables in antioxidant power, also containing lutein and zeaxanthin that protects against age-related diseases. Get optimum benefit by eating kale often, as well as collards, spinach and turnip greens.

HOW MUCH IS TOO MUCH VITAMIN D?

Once again vitamin D has come back into the limelight as a star nutritional performer. In the early twentieth century, it was hailed as the cure for rickets and osteoporosis, etc. But then researchers found that too much could be toxic; now recent investigation has revealed that it is not only essential, but that it can actually increase longevity. There is still controversy in the scientific community about the optimum daily intake, but there is no question that vitamin D is indispensable for healthy bones as well as other health issues. As we were taught in high school health classes and read in the media, it promotes the absorption of calcium and phosphorus from the small intestine, a fundamental step for bone growth and repair.

Our own bodies will manufacture vitamin D if we expose our bare skin (no sun screen) to strong sunlight for about 20 minutes a day, but the catch here is that a large proportion of the population, for various reasons, is not doing that. So the simple solution is to take a pill, right? Well, yes and no:

*Yes—for people who live at about or above the 40-degree north latitude mark (about the latitude of New York), supplementation is important because we cannot make enough sunlight in the wintertime. There also are some ailments that impair the small intestine’s absorption of vitamin D, such as Crohn’s disease, celiac disease and cystic fibrosis. In addition, as people age, their skin, intestines and kidneys are less efficient at making vitamin D.

*No—But because this vitamin is available through food sources, such as fatty fish and egg yolks, some cereals, milk and is included in the multivitamins we take, it’s easy to ingest too much if we become overzealous. Vitamin D is fat soluble, which means it is assimilated and stored in the presence of fat and that’s why too much can cause liver toxicity. Signs of vitamin D toxicity are:
    -nausea
    -poor appetite
    -constipation
    -weakness
    -weight loss
    -excessive calcium in the blood, which leads to heart arrhythmia

You are unlikely to get too much vitamin D, but what is a safe level? Experts have come forth with a measurement called The Tolerable Upper Intake Level (UL), the highest intake from all sources that is clearly safe: 2,000 International Units (IU). When I say all sources I mean adding up the units you normally ingest through foods, multivitamins, calcium supplements and medications such as Fosamax with vitamin D and others. The total will most likely vary from day to day, but the point is to have an idea of how much you’re getting over time and try to stay under 2,000 IU per day.

IMPORTANT! Cod liver oil is not a safe source of vitamin D because it also contains retinol. Too much retinol increases the risk of hip fracture.

On the plus side, recent research as found a link between high blood levels of vitamin D and a reduced risk for several kinds of cancers, including breast, colon and ovarian. In addition to those findings, according to an analysis by researchers in France and Italy of previously published studies in the September 10, 2007, issue of the Archives of Internal Medicine, the results of 18 randomized trials spanning 5.7 years and involving 57,311 subjects taking an average daily dose of 528 IU found that individuals taking vitamin D had a 7 percent reduced risk of death from all causes, compared with those who did not.

I’m going to make sure I start getting my daily dose and I hope you do to!

For more information, go to www.health.harvard.edu.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

CALCIUM SUPPLEMENTATION DOES HELP PREVENT FRACTURES

Well, it seems the jury is in … again. Taking supplementary calcium does, indeed, increase bone mineral density (BMD) and give people a little added protection against fractures. In recent years experts have been split on the issue of whether supplementary calcium gives any added protection, but a study completed at the University of Western Sydney, in Sydney, Australia, headed up by Benjamin Tang, M.D., and reported in The Lancet, concluded that calcium supplements, whether taken with vitamin D or not, reduce the risk of fractures by 12 percent. In addition, they found that protection doubles when the supplements are taken correctly (see below).

The investigators arrived at these findings by culling through the results of 17 studies, composed of 52,625 people who were over 50 years of age. Most of the study participants took calcium or calcium plus vitamin D, which helps the body absorb calcium, for an average of 3½ years.

The best way to consume calcium: The National Osteoporosis Foundation, www.nof.org, recommends that you ingest a total of at least 1,200 mg of calcium and 800 to 1,000 IU of vitamin D, in three doses throughout the day and take with meals for best absorption.

Personally, I drink a glass of milk several times a day and make sure I get about 20 minutes of sunlight on my skin daily for the vitamin D. Then for good measure, I take a supplement of about 600 mg of calcium and a multi with 400 IU of vitamin D. If I can’t make it outdoors for a couple of days, I increase the vitamin D intake through supplementation. I’ve found that calcium supplements cause constipation, but I would rather take a laxative once in awhile than take a chance on having a hip fracture later on in life.

Many people believe that hip fractures in the elderly are caused by falls. In reality just the opposite is true—the fracture occurs first, then the individual falls. This is because the bones have become too fragile to support the weight of the body.

Weight-bearing exercise in addition to supplementation helps to keep bones strong too. Walk 30 minutes a day on most days and lift weights at least twice a week. Researchers make a point that compliance is an important factor. As with any health issue, the primary step is in your hands. You have to pay attention to your own care and be consistent if you expect to prevent future problems.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.