Previous research has shown an association between walnut consumption and lowering the risk for cardiovascular disease. A new study published in the April 2013 edition of the Journal of Nutrition found that consuming walnuts may also help protect women against diabetes. The researchers used data from the very large Nurses Health Study. The benefits from walnuts can be seen in those who ate walnuts two to three times a week. The risk in those of developing type 2 diabetes was 24% lower.
More recent studies are looking at the effects of various combinations of food, as that's how food is consumed in the real world. This Finnish study looked at combinations of berries with white wheat bread or rye bread. When berries were combined with either bread there was a significant improvement in the bread's glycemic profile, or it's ability to increase blood sugar and elicit a high insulin response. We don't want high blood sugar or a high insulin response. The effect was more pronounced with the white wheat bread, which raises blood sugar more than rye bread to begin with. This study shows that combining food that is not so good for you with food that is very good for you can ameliorate some of the bad aspects of the food that is not so good for you!
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The March 28, 2013 issue of Stroke has a meta-analysis of eight prospective cohort studies from around the world looking at fiber intake and risk for stroke. They found that for each additional 7 grams of daily dietary fiber consumed, the risk for hemorrhagic and ischemic stroke combined was reduced by 7%. This is a great reason to have a diet high in fiber. Is there a medication that could do this?
The body responds in a variety of ways to chronic stress. One phase of adapting to chronic stress is marked by having higher levels of the hormone cortisol. Chronically high levels of cortisol have numerous unwanted effects: fat accumulation around the waist, depressed immune function, lower bone density, lack of libido, and many others. A study conducted by the Shamatha Project at the University of California, Davis measured mindfulness in participants using a questionnaire before and after a three month long meditation retreat. They also measured salivary cortisol before and after the retreat. Overall mindfulness scores improved after the three month retreat. Cortisol levels dropped in those who had high levels, but not in those with normal levels. You wouldn't want cortisol to drop below normal, as that is a problem as well. This study shows a nice correlation between mindfulness, mindfulness meditation, and the hypothalamic-pituitary-adrenal system, which is involved in cortisol production. Intuitively it's not surprising that after a 3 month meditation retreat that there would be some positive changes both psychologically and physiologically.
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We've known for quite some time now that olive oil, an important component of the Mediterranean diet, has been associated with a lower risk of cardiovascular disease. Now a new study has found that olive oil may play a role in preventing Alzheimer's disease. A study published in the February 2013 edition of ACS Chemistry and Neuroscience found that extra-virgin olive oil may enhance the clearance on beta-amyloid, a protein found in excess in the brains of those with Alzheimer's disease, from the brain. These are early studies, but once again show the importance of diet in preventing chronic illness.
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A study published in the March 2013 edition of Molecular Nutrition and Food Research studied liver cells exposed to cocoa compounds. They found that the liver cell's insulin pathways and receptors improved when exposed to the cocoa compounds. It is a big jump to say that diabetics should have chocolate, since most chocolate also has a lot of sugar. However including cocoa itself in the diet is not a bad idea. I like to mix plain yogurt with unsweetened cocoa and cinnamon, along with some fresh fruit as a snack. You could also add in nuts with that if you'd like.
An interesting study published May 1, 2013 online in Diabetes Care found that obese people with type 2 diabetes were better able to control their diabetes if they went to bed earlier and rose earlier, as well as if they ate a smaller dinner. These two factors were independent of each other. Going to bed later and getting up later creates a misalignment with the body's internal clock. Apparently this also affects the body's ability to control sugar levels. How would going to bed earlier and rising earlier compare to the current diabetes medications? How about adding in a healthful, low glycemic diet, and exercise? How would that whole program compare with medication?
A study presented at the 2013 American Society of Hypertension 2013 Scientific Sessions in San Francisco found that men 70-93 years of age reduced their risk of all-cause mortality by 15% for those with moderate levels of aerobic fitness and by a whopping 37% for those with a high level of aerobic fitness. You can't find that in a pill! And look at those age groups. Fitness is not just for the young. Other studies are finding that being fit in midlife confers a benefit later in life of fewer heart attacks. There doesn't seem to be a big downside to exercising.
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Numerous studies have been done before showing an association between breast cancer and exercise, with exercising reducing the risk for recurrence or for getting breast cancer. A study published in Cancer Epidemiology, Biomarkers, and Prevention, looked at the changes in hormone breakdown molecules and how they are affected by exercise. Estrogen breaks down in the body into three main metabolites, 2-OHE1, 4-OHE1, and 16-OHE1. Studies have shown that a low 2-OHE1 to 16-OHE1 ratio (or higher levels of 16-OHE1) increase the risk for breast cancer. This study showed that exercise favorably alters this ratio toward a higher 2-OHE1/16-OHE1 ratio. This study was done on pre-menopausal women.
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The most prestigious spine journal, Spine, published a study concluding that adding chiropractic manipulative therapy to standard medical care offered a significant advantage for decreasing pain and improving physical function when compared with only standard care for men and women (active duty military) between 18 and 35 years of age with acute low back pain. This study only had two arms, both receiving standard medical care, but one also received chiropractic adjustments. I would have been really curious to see what a chiropractic only arm would have shown and wonder why they didn't have such an arm.
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