Supplementing the diet with blueberries for one month may slow and even reverse the decline in mental function associated with age, suggest results of a new study with lab rats.
Cognitive performance declines naturally with age, but new results published in Nutrition indicate that one month's supplementation of elderly rats with blueberries was associated with an improvement in the memory scores, as measured in a maze.
In addition, data showed that two months of consuming the bluer-enriched diet was associated with a prolongation of the benefits after the diet was stopped, and the performance of the aging rats was similar to that of younger rats.
“Therefore, 1-, 2-, and 4-months diets substantially reversed the age-related object memory impairment found in 19-month-old rats,” wrote researchers from the University of Houston and Tufts University U.S. Department of Agriculture Human Nutrition Research Center on Aging.
“This illustrates a surprisingly prompt and powerful effect of an antioxidant dietary intervention,” they added.
The berries are booming
Blueberry consumption has previously been linked to reduced risk of Alzheimer’s, and the beneficial effects of the blueberries are thought to be linked to their flavonoid content - in particular anthocyanins and flavanols. The exact way in which flavonoids affect the brain are unknown, but they have previously been shown to cross the blood brain barrier after dietary intake.
It is believed that they may exert their effects on learning and memory by enhancing existing neuronal connections, improving cellular communications and stimulating neuronal regeneration.
Benefits for four legs, benefits for two legs
Earlier this year, researchers from the University of Cincinnati Academic Health Center reported that 12 weeks of consuming a daily drink of about 500 mL of blueberry juice was associated with improved learning and word list recall, as well as a suggestion of reduced depressive symptoms (Journal of Agricultural and Food Chemistry, 2010, Vol. 58, pp 3996–4000).
The study was said to be the first human trial to assess the potential benefits of blueberries on brain function in older adults with increased risk for dementia and Alzheimer’s.
The new study, led by Houston’s David Malin PhD, examined the effects of one or two months of consuming a blueberry-enriched diet in aging Fischer-344 rats.
Results showed that animals receiving the blueberry diet performed better than animals not receiving a berry-enriched diet, and that two months of supplementation resulted in a maintenance of the improved performance after the supplementation period ended. No such effects were observed in the one month group, said the researchers.
“One possible explanation [for this observation] is a ‘threshold hypothesis’,” said the researchers. “This hypothesis assumes there is a threshold concentration of antioxidants, particularly longer-lasting fat-soluble antioxidants, needed to maintain alleviation of memory impairment.
“The 2-month diet might have produced a larger surplus of antioxidant nutrients over the threshold, whereas the 1-month diet might have produced only a scant surplus above the threshold. Then, as the antioxidant nutrients are metabolized, the 1-month diet might soon lose its ability to prevent memory impairment, whereas this loss of effectiveness might hypothetically take much longer after the 2-month diet,” they added.
Furthermore, rats on the blueberry diet increased their memory scores, while the control animals displayed a decline in memory scores.
“The present study is encouraging in terms of potential human application,” wrote Dr Malin and his co-workers. “First, the present results suggest that even a relatively brief blueberry diet might produce measurable benefits. Second, the benefits of several months of the diet might be maintained for a considerable period after the diet is interrupted. Third, blueberry supplementation might possibly reverse some degree of memory impairment that has already developed.
“This raises the possibility that this sort of nutritional intervention might still be beneficial even after certain memory deficiencies have become evident,” they added.
Source: Nutrition
Published online ahead of print, doi: 10.1016/j.nut.2010.05.001
“Short-term blueberry-enriched diet prevents and reverses object recognition memory loss in aging rats “
Authors: D.H. Malin, D.R. Lee, P. Goyarzu, Y-H. Chang, L.J. Ennis, E. Beckett, B. Shukitt-Hale, J.A. Joseph
Tuesday, December 21, 2010
Monday, December 13, 2010
Omega 3 Oils May Lower Cortisol and Help Reduce Body Fat
Cortisol is a vital hormone that’s key to regulating blood sugar and inflammation … and standing up to acute stresses such as fear, injury, and extreme exertion.
Chronically low cortisol levels – a condition known as Addison’s disease – were fatal before this hormone was discovered.
But chronically high cortisol levels – which can result from continual stress – is the more common problem, and produces several undesirable outcomes:
Thinning of the skin.
Decreased muscle mass.
Weakened immunity to infections.
Reduced bone formation, increased risk of osteoporosis.
Damage to the brain’s hippocampus and losses to learning and memory.
Chronically high cortisol levels kill brain cells (neurons) … which is the chief reason for the brain shrinkage seen in patients suffering from Alzheimer’s and other forms of senility.
A few years ago, UCLA research in patients with mild cognitive impairment found that those who had a smaller-than-average hippocampus were more likely to develop full-blown dementia (Apostolova LG et al. 2006).
Cortisol levels rise rapidly in young people placed under stress, but fall back to normal within a few hours after the source of stress is removed.
In contrast, cortisol levels remain high for days in older people, even after the source of stress is gone.
Blood cortisol levels increase with age, and someone aged 65 will have higher average blood levels of cortisol compared with a 25-year-old.
Some anti-aging researchers call cortisol the “death hormone”, because it is associated with old age and disease.
Black tea is shown to rapidly normalize cortisol levels after stress, while euphoric experiences – including music, massage, sexual intercourse, and laughing – can lower and stabilize cortisol levels (see “Black Tea May Confer Memory-Saving, Anti-Stress Benefits”).
Some studies indicate that fish oils moderate levels of pro-inflammatory cytokines and/or the neurotransmitter norepinephrine, which is a key player in the body’s “flight or fight” response to stress.
Five years ago, a small, controlled clinical trial provided the first evidence that fish oil supplements may actually make people feel less stressed (see “Eat Seafood to Ease Stress?”).
Fish oil has also been found to improve body composition in preliminary clinical studies … an outcome attributed to various physiological effects of omega-3s.
(See “Omega-3s Linked to Healthier Weight and Body Composition”.)
Now, the outcomes of two small, controlled clinical trials support the hypothesis that omega-3s possess cortisol-lowering and body-fat-reducing powers.
Gettysburg trial finds improved body composition and cuts in cortisol
Researchers at Pennsylvania’s Gettysburg College recruited 44 adults for a six-week trial designed to test the effects of safflower oil and fish oil on people’s body composition, metabolic rate, and cortisol levels.
The volunteers were divided in two groups, and each took a daily oil supplement:
Safflower oil – four grams, mostly omega-6 fatty acids
Fish oil – four grams, including 2400mg of omega-3 fatty acids (1600mg EPA + 800mg DHA).
In tests performed at the end of the six-week study, members of the fish oil group showed significantly lower cortisol levels.
In addition, the fish oil group shed body fat and gained lean muscle.
There was also a tendency for lower cortisol levels in the fish oil group … as well as a significant correlation between cuts in cortisol and gains in muscle mass … that is, the less cortisol people in the fish oil group had, the more muscle they gained.
As the authors wrote, “… [six] weeks of supplementation with FO [fish oil] significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol …” (Noreen EE et al. 2010)
Interestingly, while the results showed beneficial changes in body composition among the fish oil group, there was no difference in total body weight between the safflower and fish oil groups.
Nor were there any rises in resting metabolic rate – which would indicate increased calorie-burning – in either group.
Anglo-Iranian team reports that fish oil lowered cortisol
This study comes from the Anglo-Iranian collaboration that found omega-3 EPA equal to the anti-depressant drug fluoxetine (Prozac) among patients diagnosed with major depression … and that combining them provided results superior to either alone (Jazayeri S et al. 2008; see “Omega-3s Affirmed as Mood Lighteners”).
For their new study, they analyzed blood taken from the 42 patients who’d participated in the prior eight-week trial of EPA and fluoxetine, both before the trial began and after it ended.
The new analysis of the participants’ blood showed that cortisol levels dropped in both the omega-3 EPA group and the group that took both EPA and fluoxetine (Prozac).
Some scientists hypothesize that omega-3s might exert anti-depression effects in part by lowering levels of certain pro-inflammatory immune-system proteins (cytokines) associated with depression (IL-1beta and IL-6).
But the volunteers showed no changes in their blood levels of either chemical.
This led the Iranian team to an intriguing conclusion: “These findings suggest that EPA may exert its therapeutic [anti-depression] effects through reduction of cortisol.”
These studies provide good reasons to favor fishy diets … a lighter mood, a healthier body compositions, and healthier aging overall.
Chronically low cortisol levels – a condition known as Addison’s disease – were fatal before this hormone was discovered.
But chronically high cortisol levels – which can result from continual stress – is the more common problem, and produces several undesirable outcomes:
Thinning of the skin.
Decreased muscle mass.
Weakened immunity to infections.
Reduced bone formation, increased risk of osteoporosis.
Damage to the brain’s hippocampus and losses to learning and memory.
Chronically high cortisol levels kill brain cells (neurons) … which is the chief reason for the brain shrinkage seen in patients suffering from Alzheimer’s and other forms of senility.
A few years ago, UCLA research in patients with mild cognitive impairment found that those who had a smaller-than-average hippocampus were more likely to develop full-blown dementia (Apostolova LG et al. 2006).
Cortisol levels rise rapidly in young people placed under stress, but fall back to normal within a few hours after the source of stress is removed.
In contrast, cortisol levels remain high for days in older people, even after the source of stress is gone.
Blood cortisol levels increase with age, and someone aged 65 will have higher average blood levels of cortisol compared with a 25-year-old.
Some anti-aging researchers call cortisol the “death hormone”, because it is associated with old age and disease.
Black tea is shown to rapidly normalize cortisol levels after stress, while euphoric experiences – including music, massage, sexual intercourse, and laughing – can lower and stabilize cortisol levels (see “Black Tea May Confer Memory-Saving, Anti-Stress Benefits”).
Some studies indicate that fish oils moderate levels of pro-inflammatory cytokines and/or the neurotransmitter norepinephrine, which is a key player in the body’s “flight or fight” response to stress.
Five years ago, a small, controlled clinical trial provided the first evidence that fish oil supplements may actually make people feel less stressed (see “Eat Seafood to Ease Stress?”).
Fish oil has also been found to improve body composition in preliminary clinical studies … an outcome attributed to various physiological effects of omega-3s.
(See “Omega-3s Linked to Healthier Weight and Body Composition”.)
Now, the outcomes of two small, controlled clinical trials support the hypothesis that omega-3s possess cortisol-lowering and body-fat-reducing powers.
Gettysburg trial finds improved body composition and cuts in cortisol
Researchers at Pennsylvania’s Gettysburg College recruited 44 adults for a six-week trial designed to test the effects of safflower oil and fish oil on people’s body composition, metabolic rate, and cortisol levels.
The volunteers were divided in two groups, and each took a daily oil supplement:
Safflower oil – four grams, mostly omega-6 fatty acids
Fish oil – four grams, including 2400mg of omega-3 fatty acids (1600mg EPA + 800mg DHA).
In tests performed at the end of the six-week study, members of the fish oil group showed significantly lower cortisol levels.
In addition, the fish oil group shed body fat and gained lean muscle.
There was also a tendency for lower cortisol levels in the fish oil group … as well as a significant correlation between cuts in cortisol and gains in muscle mass … that is, the less cortisol people in the fish oil group had, the more muscle they gained.
As the authors wrote, “… [six] weeks of supplementation with FO [fish oil] significantly increased lean mass and decreased fat mass. These changes were significantly correlated with a reduction in salivary cortisol …” (Noreen EE et al. 2010)
Interestingly, while the results showed beneficial changes in body composition among the fish oil group, there was no difference in total body weight between the safflower and fish oil groups.
Nor were there any rises in resting metabolic rate – which would indicate increased calorie-burning – in either group.
Anglo-Iranian team reports that fish oil lowered cortisol
This study comes from the Anglo-Iranian collaboration that found omega-3 EPA equal to the anti-depressant drug fluoxetine (Prozac) among patients diagnosed with major depression … and that combining them provided results superior to either alone (Jazayeri S et al. 2008; see “Omega-3s Affirmed as Mood Lighteners”).
For their new study, they analyzed blood taken from the 42 patients who’d participated in the prior eight-week trial of EPA and fluoxetine, both before the trial began and after it ended.
The new analysis of the participants’ blood showed that cortisol levels dropped in both the omega-3 EPA group and the group that took both EPA and fluoxetine (Prozac).
Some scientists hypothesize that omega-3s might exert anti-depression effects in part by lowering levels of certain pro-inflammatory immune-system proteins (cytokines) associated with depression (IL-1beta and IL-6).
But the volunteers showed no changes in their blood levels of either chemical.
This led the Iranian team to an intriguing conclusion: “These findings suggest that EPA may exert its therapeutic [anti-depression] effects through reduction of cortisol.”
These studies provide good reasons to favor fishy diets … a lighter mood, a healthier body compositions, and healthier aging overall.
Benefit of Fish Oil for Depression Confirmed
About 21 million American adults suffer from mood disorders, including depression, the world's fourth leading cause of morbidity and death.
And a new review of the best clinical evidence strongly supports the conclusions of a prior review, which also found that omega-3 fatty acids from fish oil can enhance treatment of depression.
(See “Top Psych Panel Says Omega-3s Deter Depression”.)
Our bodies can make the two omega-3s essential to human life and health – EPA and DHA – from the short-chain omega-3 called ALA, which is found in a certain plant foods (leafy greens, walnuts, flax, canola oil).
But humans do this very inefficiently, converting only two to 10 percent of dietary ALA into DHA and EPA.
Pre-formed EPA and DHA are only found in seafood, with fatty fish having more than lean fish or shellfish. (Omega-3 supplements made from algae only contain DHA.)
The authors of a “meta-analysis” of 15 randomized, double-blind, placebo-controlled studies presented their results last week at the annual meeting of the American College of Neuropsychopharmacology.
The study – funded by the U.S. National Institutes of Health and conducted by researchers from UCLA and the University of Illinois at Chicago – combined the results of 15 prior clinical trials to arrive at an overall conclusion.
The UCLA/UI team, led by John M. Davis, M.D., wrote that their analysis of the evidence showed that “… patients taking omega-3 with either EPA or a combination of EPA and DHA experienced clear antidepressant benefits”. (ACN 2010)
However, patients taking only omega-3 DHA showed no anti-depression benefits.
As Dr. Davis said, “Our analysis clarifies the precise type of omega-3 fatty acid that is effective for people with depression and explains why previous findings have been contradictory.” (ACN 2010)
While omega-3 EPA produces beneficial effects in patients with depression, neither EPA nor DHA appears to improve mood in people who are not depressed.
Davis and his team said their analysis suggests that women who consumed few omega-3s were more likely to experience depression during and after pregnancy than women with adequate omega-3s in their diets.
“The findings are unambiguous,” said Davis. “Omega-3 fatty acids have antidepressant properties, and this effect is ready to be tested in a large study to establish the dose range and to pave the way for FDA approval.” (ACN 2010)
And he made two key points: “In the meantime, omega-3 fatty acids containing EPA could be useful to augment effects of antidepressant medications … [but] patients should always talk with their mental health professional before taking omega-3 fatty acids to alleviate symptoms of depression.” (ACN 2010)
And a new review of the best clinical evidence strongly supports the conclusions of a prior review, which also found that omega-3 fatty acids from fish oil can enhance treatment of depression.
(See “Top Psych Panel Says Omega-3s Deter Depression”.)
Our bodies can make the two omega-3s essential to human life and health – EPA and DHA – from the short-chain omega-3 called ALA, which is found in a certain plant foods (leafy greens, walnuts, flax, canola oil).
But humans do this very inefficiently, converting only two to 10 percent of dietary ALA into DHA and EPA.
Pre-formed EPA and DHA are only found in seafood, with fatty fish having more than lean fish or shellfish. (Omega-3 supplements made from algae only contain DHA.)
The authors of a “meta-analysis” of 15 randomized, double-blind, placebo-controlled studies presented their results last week at the annual meeting of the American College of Neuropsychopharmacology.
The study – funded by the U.S. National Institutes of Health and conducted by researchers from UCLA and the University of Illinois at Chicago – combined the results of 15 prior clinical trials to arrive at an overall conclusion.
The UCLA/UI team, led by John M. Davis, M.D., wrote that their analysis of the evidence showed that “… patients taking omega-3 with either EPA or a combination of EPA and DHA experienced clear antidepressant benefits”. (ACN 2010)
However, patients taking only omega-3 DHA showed no anti-depression benefits.
As Dr. Davis said, “Our analysis clarifies the precise type of omega-3 fatty acid that is effective for people with depression and explains why previous findings have been contradictory.” (ACN 2010)
While omega-3 EPA produces beneficial effects in patients with depression, neither EPA nor DHA appears to improve mood in people who are not depressed.
Davis and his team said their analysis suggests that women who consumed few omega-3s were more likely to experience depression during and after pregnancy than women with adequate omega-3s in their diets.
“The findings are unambiguous,” said Davis. “Omega-3 fatty acids have antidepressant properties, and this effect is ready to be tested in a large study to establish the dose range and to pave the way for FDA approval.” (ACN 2010)
And he made two key points: “In the meantime, omega-3 fatty acids containing EPA could be useful to augment effects of antidepressant medications … [but] patients should always talk with their mental health professional before taking omega-3 fatty acids to alleviate symptoms of depression.” (ACN 2010)
Sunday, November 14, 2010
Curb Sugar Cravings and Kick the Addiction
This is a wonderful article by Dr. Frank Lipman, an integrative physician:
As a serious sugar addict still struggling with my "addiction" I know first hand how difficult it is to get off sugar, and to stay off it. Part of the reason it's so hard to kick the habit is that over time our brains actually become addicted to the natural opioids that are triggered by sugar consumption. Much like the classic drugs of abuse such as cocaine, alcohol and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override one's self-control and lead to addiction.
One study out of France, presented at the 2007 annual meeting of the Society for Neuroscience, showed that when rats (who metabolize sugar much like we do) were given the choice between water sweetened with saccharin and intravenous cocaine, 94 percent chose the saccharin water. When the water was sweetened with sucrose (sugar), the same preference was observed -- the rats overwhelmingly chose the sugar water. When the rats were offered larger doses of cocaine, it did not alter their preference for the saccharin or sugar water. Even rats addicted to cocaine, switched to sweetened water when given the choice. In other words, intense sweetness was more rewarding to the brain than cocaine.
The American Psychiatric Association defines addiction to include three stages: bingeing, withdrawal and craving. Until recently, the rats had only met two of the elements of addiction, bingeing and withdrawal. But recent experiments by Princeton University scientist, Professor Bart Hoebel and his team showed craving and relapse as well. By showing that excess sugar led not only to bingeing and withdrawal, but to cravings for sweets as well, the final critical component of addiction fell into place and completed the picture of sugar as a highly addictive substance.
In stark contrast to this clinical assessment is the fact that for most of us, "something sweet" is a symbol of love and nurturance. As infants, our first food is lactose, or milk sugar. Later on, well-intended parents (me included) reward children with sugary snacks, giving them a "treat," turning a biochemically harmful substance into a comfort food. We become conditioned to need something sweet to feel complete or satisfied and continue to self-medicate with sugar as adults, using it to temporarily boost our mood or energy. But as any addict knows, one quick fix soon leaves you looking for another -- each hit of momentary satisfaction comes with a long term price.
The bottom line is that sugar works the addiction and reward pathways in the brain in much the same way as many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging. Sugar is basically a socially acceptable, legal, recreational drug, with deadly consequences -- and like with any drug addiction, you have to have a flexible but structured plan to beat it.
Here are some tips to help you cope with sugar cravings:
• Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they don't eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.
• Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.
• Have a breakfast of protein, fat and phytonutrients to start your day off right. Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you'll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings
• Try incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.
• Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
• Take a good quality multivitamin and mineral supplement, omega 3 fatty acids and vitamin D3. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium
• Move your body. Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.
• Get enough sleep. When we are tired we often use sugar for energy to counteract the exhaustion.
• Do a detox. My experience has been that when people do a detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won't even want the sugar anymore and the desire will disappear.
• Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn't being met.
• Keep sugary snacks out of your house and office. It's difficult to snack on things that aren't there!
• Don't substitute artificial sweeteners for sugar. This will do little to alter your desire for sweets. If you do need a sweetener, try tevia, it's the healthiest.
• Learn to read labels. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you're putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving.
• Become familiar with sugar terminology. Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar.
• Sugar in disguise. Remember that most of the "complex" carbohydrates we consume like bread, bagels and pasta aren't really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided.
And here's how to handle an acute sugar craving:
• Take L-Glutamine, 1000-2000mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.
• Take a "breathing break." Find a quiet spot, get comfortable and sit for a few minutes and focus on your breath. After a few minutes of this, the craving will pass.
• Distract yourself. Go for a walk, if possible, in nature. Cravings usually last for 10-20 minutes maximum. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.
• Drink lots of water. Sometimes drinking water or seltzer water can help with the sugar cravings. Also sometimes what we perceive as a food craving is really thirst.
• Have a piece of fruit. If you give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is much healthier.
If you follow these guidelines, perhaps you'll be able to have an occasional 'treat'. Be realistic with yourself and remember that a slip is not a failure. Don't get down on yourself if you slip, just dust yourself off and get back in the saddle. However, if even just a little causes you to lose control, then it's best to stay away from it completely. And my ultimate tip for sugar-free bliss is to remind ourselves to find and pursue "sweet satisfaction" in nourishing experiences other than food.
Frank Lipman, M.D., is the founder and director of the Eleven Eleven Wellness Center in NYC and the author of "REVIVE; Stop Feeling Spent and Start Living Again" (2009) (previously called SPENT) and "TOTAL RENEWAL; 7 key steps to Resilience, Vitality and Long-Term Health" (2003). He is the creator of Eleven Eleven Wellness, Guided Health Solutions, leading edge integrative health programs to help you feel better than ever.
As a serious sugar addict still struggling with my "addiction" I know first hand how difficult it is to get off sugar, and to stay off it. Part of the reason it's so hard to kick the habit is that over time our brains actually become addicted to the natural opioids that are triggered by sugar consumption. Much like the classic drugs of abuse such as cocaine, alcohol and nicotine, a diet loaded with sugar can generate excessive reward signals in the brain which can override one's self-control and lead to addiction.
One study out of France, presented at the 2007 annual meeting of the Society for Neuroscience, showed that when rats (who metabolize sugar much like we do) were given the choice between water sweetened with saccharin and intravenous cocaine, 94 percent chose the saccharin water. When the water was sweetened with sucrose (sugar), the same preference was observed -- the rats overwhelmingly chose the sugar water. When the rats were offered larger doses of cocaine, it did not alter their preference for the saccharin or sugar water. Even rats addicted to cocaine, switched to sweetened water when given the choice. In other words, intense sweetness was more rewarding to the brain than cocaine.
The American Psychiatric Association defines addiction to include three stages: bingeing, withdrawal and craving. Until recently, the rats had only met two of the elements of addiction, bingeing and withdrawal. But recent experiments by Princeton University scientist, Professor Bart Hoebel and his team showed craving and relapse as well. By showing that excess sugar led not only to bingeing and withdrawal, but to cravings for sweets as well, the final critical component of addiction fell into place and completed the picture of sugar as a highly addictive substance.
In stark contrast to this clinical assessment is the fact that for most of us, "something sweet" is a symbol of love and nurturance. As infants, our first food is lactose, or milk sugar. Later on, well-intended parents (me included) reward children with sugary snacks, giving them a "treat," turning a biochemically harmful substance into a comfort food. We become conditioned to need something sweet to feel complete or satisfied and continue to self-medicate with sugar as adults, using it to temporarily boost our mood or energy. But as any addict knows, one quick fix soon leaves you looking for another -- each hit of momentary satisfaction comes with a long term price.
The bottom line is that sugar works the addiction and reward pathways in the brain in much the same way as many illegal drugs. And, like other drugs, it can destroy your health and lead to all sorts of ailments including heart disease, diabetes, high blood pressure, high cholesterol, weight gain, and premature aging. Sugar is basically a socially acceptable, legal, recreational drug, with deadly consequences -- and like with any drug addiction, you have to have a flexible but structured plan to beat it.
Here are some tips to help you cope with sugar cravings:
• Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they don't eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.
• Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.
• Have a breakfast of protein, fat and phytonutrients to start your day off right. Breakfast smoothies are ideal for this. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you'll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings
• Try incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.
• Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.
• Take a good quality multivitamin and mineral supplement, omega 3 fatty acids and vitamin D3. Nutrient deficiencies can make cravings worse and the fewer nutrient deficiencies, the fewer cravings. Certain nutrients seem to improve blood sugar control including chromium, vitamin B3 and magnesium
• Move your body. Exercise, dance or do some yoga. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.
• Get enough sleep. When we are tired we often use sugar for energy to counteract the exhaustion.
• Do a detox. My experience has been that when people do a detox, not only does it reset their appetites but it often decreases their sugar cravings. After the initial sugar cravings, which can be overwhelming, our bodies adjust and we won't even want the sugar anymore and the desire will disappear.
• Be open to explore the emotional issues around your sugar addiction. Many times our craving for sugar is more for an emotional need that isn't being met.
• Keep sugary snacks out of your house and office. It's difficult to snack on things that aren't there!
• Don't substitute artificial sweeteners for sugar. This will do little to alter your desire for sweets. If you do need a sweetener, try tevia, it's the healthiest.
• Learn to read labels. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you're putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving.
• Become familiar with sugar terminology. Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar.
• Sugar in disguise. Remember that most of the "complex" carbohydrates we consume like bread, bagels and pasta aren't really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided.
And here's how to handle an acute sugar craving:
• Take L-Glutamine, 1000-2000mg every couple of hours as necessary. It often relieves sugar cravings as the brain uses it for fuel.
• Take a "breathing break." Find a quiet spot, get comfortable and sit for a few minutes and focus on your breath. After a few minutes of this, the craving will pass.
• Distract yourself. Go for a walk, if possible, in nature. Cravings usually last for 10-20 minutes maximum. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.
• Drink lots of water. Sometimes drinking water or seltzer water can help with the sugar cravings. Also sometimes what we perceive as a food craving is really thirst.
• Have a piece of fruit. If you give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is much healthier.
If you follow these guidelines, perhaps you'll be able to have an occasional 'treat'. Be realistic with yourself and remember that a slip is not a failure. Don't get down on yourself if you slip, just dust yourself off and get back in the saddle. However, if even just a little causes you to lose control, then it's best to stay away from it completely. And my ultimate tip for sugar-free bliss is to remind ourselves to find and pursue "sweet satisfaction" in nourishing experiences other than food.
Frank Lipman, M.D., is the founder and director of the Eleven Eleven Wellness Center in NYC and the author of "REVIVE; Stop Feeling Spent and Start Living Again" (2009) (previously called SPENT) and "TOTAL RENEWAL; 7 key steps to Resilience, Vitality and Long-Term Health" (2003). He is the creator of Eleven Eleven Wellness, Guided Health Solutions, leading edge integrative health programs to help you feel better than ever.
Thursday, November 4, 2010
UltraMeal Plus 360 Medical Food Shown to Help Metabolic Syndrome in Clinical Trial
The American Heart Association estimated that 50 million people in the U.S. have metabolic syndrome—a condition diagnosed in patients who present with a combination of risk factors such as high blood pressure, high blood sugar, abdominal obesity, low HDL cholesterol and high triglycerides. Although the Mayo Clinic asserted that while not all experts agree on the definition of metabolic syndrome or whether it even exists as a distinct medical condition, what’s certain is its ability to increases one’s risk for cardiovascular disease, diabetes and a host of other serious illnesses.
The first line of defense against the condition is a healthy diet and exercise. To that end, San Clemente, CA-based life sciences company, Metagenics, Inc. developed UltraMeal Plus and UltraMeal Plus 3600, a line of phytochemical-rich “medical food” powders that are to be mixed with water and consumed as a beverage.
According to Metagenics, each of the UltraMeal Plus incarnations are formulated to provide “specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease by supplying a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols and heart-healthy soy protein and isoflavones.”
“UltraMeal Plus and UltraMeal Plus 3600 have the same macronutrient profile,” explained Dr. Robert Lerman, MD, PhD, the company’s director of medicine and extramural clinical research. “UltraMeal Plus 3600 has additional plant sterols (2 grams per serving) and the proprietary Selective Kinase Response Modulators in the form of rho iso-alpha acids and acacia proanthocyanidins (150 mg and 30 mg, respectively).”
UltraMeal Plus 3600 has been the subject of ongoing research conducted by three major universities charged with determining if the product’s condition-specific nutrients could favorably address metabolic syndrome. Early results have been favorable.
In a press release, Metagenics stated that UltraMeal Plus 3600 formulation, which contains soy protein and phytosterols, has demonstrated cholesterol-lowering effects. “These components may help modify cardiovascular risk factors such as total- and LDL-cholesterol and apolipoprotein B which often coexist in patients with metabolic syndrome. Nutrients in its vitamin core are associated with prevention of elevation of another CVD risk factor, homocysteine. It also contains a proprietary blend of rho iso-alpha acids from hops and proanthocyanidins from the acacia plant. These phytochemical compounds have been shown to possess anti-inflammatory activity and demonstrated favorable modulations of the activity of protein kinases implicated in insulin signaling. Animal studies have documented reductions in both serum glucose and insulin.”
The two-arm, randomized trial involved 89 women from three study sites (University of Florida, Jacksonville, University of Connecticut, Storrs and University of California, Irvine). Each subject experienced 12 weeks of lifestyle therapy including a low glycemic load Mediterranean-style diet and regular, moderate exercise. Half of the women were randomly selected to consume two servings per day of UltraMeal Plus 3600—not as a meal replacement but in addition to regular meals. The beverage provided a total of 30 grams of soy protein, 4 grams of phytosterols, 300 mg rho iso-alpha acids, and 60 mg acacia proanthocyanidins.
Dr Lerman, one of the principle investigators of this clinical trial, said that while all subjects appear to show improvement in metabolic syndrome and risk factors for heart disease, those who additionally consumed UltraMeal Plus 3600 appeared to show even greater improvements, particularly in LDL-C, non-HDL-C, apolipoprotein B and Apo B/A-1 ratio.
“Even though there was no caloric restriction during the study, participants on average lost one pound per week over the 12 weeks,” stated Dr. Lerman. “We found that at the end of the study, 31.8% of the women in the control arm (consuming only the Mediterranean-style low-glycemic-load diet) had net resolution of metabolic syndrome. On the other hand, 44.4% of the women in the medical food arm (consuming the diet and UltraMeal Plus 3600) had net resolution of metabolic syndrome. In addition, there were statistically significant reductions in serum total cholesterol, LDL, non-HDL cholesterol, apolipoprotein B, apo B/apo A-1 and homocysteine levels in women in the medical food arm compared to those in the control arm.”
Dr. Lerman said the clinical trial has positive, far-reaching implications. “Lifestyle modification is recommended as the first line of treatment for metabolic syndrome. This study provides evidence that UltraMeal Plus 3600 medical food can enhance the effects of a lifestyle modification program not only for those with metabolic syndrome but also for those exposed to other cardiovascular risk factors,” he said. “Approximately one-third of the adult population in the United States is afflicted with metabolic syndrome, a risk factor for diabetes mellitus as well as cardiovascular disease, the number one killer in the US. Ameliorating and preventing the development of this metabolic disorder will have significant public health impact.
“The multi-center clinical trial results further support the use of Metagenics’ UltraMeal Plus 3600 medical food as part of lifestyle therapy addressing metabolic syndrome and other chronic illnesses that may stem from it,” he continued. “We believe these results are solid evidence that our unique combination of lifestyle and targeted nutrition offers a powerful approach for naturopathic physicians in managing their patients’ suffering from this all-too-common condition.”
Dr. Lerman said that the research team at the University of Connecticut is finalizing the research manuscript for submission to a peer reviewed journal. In the meantime, he noted that Metagenics is continuing its active research program focusing on ameliorating effects of chronic illness.
Metagenics formulas are not sold in health food stores and are only available through licensed healthcare practitioners.
The first line of defense against the condition is a healthy diet and exercise. To that end, San Clemente, CA-based life sciences company, Metagenics, Inc. developed UltraMeal Plus and UltraMeal Plus 3600, a line of phytochemical-rich “medical food” powders that are to be mixed with water and consumed as a beverage.
According to Metagenics, each of the UltraMeal Plus incarnations are formulated to provide “specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease by supplying a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols and heart-healthy soy protein and isoflavones.”
“UltraMeal Plus and UltraMeal Plus 3600 have the same macronutrient profile,” explained Dr. Robert Lerman, MD, PhD, the company’s director of medicine and extramural clinical research. “UltraMeal Plus 3600 has additional plant sterols (2 grams per serving) and the proprietary Selective Kinase Response Modulators in the form of rho iso-alpha acids and acacia proanthocyanidins (150 mg and 30 mg, respectively).”
UltraMeal Plus 3600 has been the subject of ongoing research conducted by three major universities charged with determining if the product’s condition-specific nutrients could favorably address metabolic syndrome. Early results have been favorable.
In a press release, Metagenics stated that UltraMeal Plus 3600 formulation, which contains soy protein and phytosterols, has demonstrated cholesterol-lowering effects. “These components may help modify cardiovascular risk factors such as total- and LDL-cholesterol and apolipoprotein B which often coexist in patients with metabolic syndrome. Nutrients in its vitamin core are associated with prevention of elevation of another CVD risk factor, homocysteine. It also contains a proprietary blend of rho iso-alpha acids from hops and proanthocyanidins from the acacia plant. These phytochemical compounds have been shown to possess anti-inflammatory activity and demonstrated favorable modulations of the activity of protein kinases implicated in insulin signaling. Animal studies have documented reductions in both serum glucose and insulin.”
The two-arm, randomized trial involved 89 women from three study sites (University of Florida, Jacksonville, University of Connecticut, Storrs and University of California, Irvine). Each subject experienced 12 weeks of lifestyle therapy including a low glycemic load Mediterranean-style diet and regular, moderate exercise. Half of the women were randomly selected to consume two servings per day of UltraMeal Plus 3600—not as a meal replacement but in addition to regular meals. The beverage provided a total of 30 grams of soy protein, 4 grams of phytosterols, 300 mg rho iso-alpha acids, and 60 mg acacia proanthocyanidins.
Dr Lerman, one of the principle investigators of this clinical trial, said that while all subjects appear to show improvement in metabolic syndrome and risk factors for heart disease, those who additionally consumed UltraMeal Plus 3600 appeared to show even greater improvements, particularly in LDL-C, non-HDL-C, apolipoprotein B and Apo B/A-1 ratio.
“Even though there was no caloric restriction during the study, participants on average lost one pound per week over the 12 weeks,” stated Dr. Lerman. “We found that at the end of the study, 31.8% of the women in the control arm (consuming only the Mediterranean-style low-glycemic-load diet) had net resolution of metabolic syndrome. On the other hand, 44.4% of the women in the medical food arm (consuming the diet and UltraMeal Plus 3600) had net resolution of metabolic syndrome. In addition, there were statistically significant reductions in serum total cholesterol, LDL, non-HDL cholesterol, apolipoprotein B, apo B/apo A-1 and homocysteine levels in women in the medical food arm compared to those in the control arm.”
Dr. Lerman said the clinical trial has positive, far-reaching implications. “Lifestyle modification is recommended as the first line of treatment for metabolic syndrome. This study provides evidence that UltraMeal Plus 3600 medical food can enhance the effects of a lifestyle modification program not only for those with metabolic syndrome but also for those exposed to other cardiovascular risk factors,” he said. “Approximately one-third of the adult population in the United States is afflicted with metabolic syndrome, a risk factor for diabetes mellitus as well as cardiovascular disease, the number one killer in the US. Ameliorating and preventing the development of this metabolic disorder will have significant public health impact.
“The multi-center clinical trial results further support the use of Metagenics’ UltraMeal Plus 3600 medical food as part of lifestyle therapy addressing metabolic syndrome and other chronic illnesses that may stem from it,” he continued. “We believe these results are solid evidence that our unique combination of lifestyle and targeted nutrition offers a powerful approach for naturopathic physicians in managing their patients’ suffering from this all-too-common condition.”
Dr. Lerman said that the research team at the University of Connecticut is finalizing the research manuscript for submission to a peer reviewed journal. In the meantime, he noted that Metagenics is continuing its active research program focusing on ameliorating effects of chronic illness.
Metagenics formulas are not sold in health food stores and are only available through licensed healthcare practitioners.
Leave Your Children Alone
This is a wonderful article written by Steve Nelson...
Ah, autumn in New York. Brisk breezes, the New York City Marathon, Central Park ablaze with color... and neurotic parents interfering in their children's lives.
A few years ago an overly conscientious parent in my school took a month off work to help his son with the college application process. After mailing several applications he noticed that in the section calling for "names of parents" he had written his own parents' names. Little can top that except, perhaps, the mother who applied to a college on behalf of her daughter. Several months later the daughter was rather surprised to be accepted by this college, to which she had not applied.
While the nation gnashes its teeth waiting for Superman to visit failing schools we may be doing a more grave disservice to the kids who seem to be succeeding. Soccer moms and dads schlep their "travel team" kids hundreds of miles every weekend. Children in disposable diapers are in gymnastics camp, Suzuki violin lessons and Mandarin classes. High school students do six or seven hours of homework after chess club, volleyball, leading the film society and performing mandatory community service (isn't that an oxymoron?). All this to get a leg up on admission to an Ivy League school their parents chose for them.
Psychologist Wendy Mogel, author of Blessing of a Skinned Knee: Using Jewish Teachings to Raise Self-Reliant Children, reminisces fondly of childhood nights when she and her friends stuffed pillows into their nightgowns, slid them under the covers, and climbed naked onto the roof to feel cool breezes on bare bottoms and gaze with wonder at the night sky. In childhood I played baseball or football, climbed trees, or sneaked puffs from contraband cigarettes (disclaimer: we didn't know then what we know now!) with my friends from school dismissal until nightfall. My parents had no idea where I was until I arrived, invariably filthy and late, for dinner. These days the neighbors would call child welfare.
Too many children in this generation are overprotected, over-programmed, and destined for safe, joyless lives. In our success-obsessed competitive society there is less and less time for children to be children. This is no accident, as there seems a similar decline in time or inclination for adults to be children.
Such children remind me of high-strung show dogs: immaculately groomed, fastidiously trained and at risk for all kinds of problems. Ever seen the Westminster Kennel Club dog show, with vibrating thoroughbreds so eager to please, prancing nervously at handlers' sides, waiting for approval in the form of a small treat? The dogs in my family would pee on the judging stand, chase squirrels and sniff each other's bottoms. I think that's the way dogs are supposed to behave. Not that a little training is bad, but what's the good of a dog if you train all the dog out of him? And what's the good of a child if you train all the human out of her?
The irony is that these diligent efforts to ensure success and happiness are likely to do neither. The most interesting people I know have failed miserably at one time or another. To avoid flirtation with danger is to avoid falling in love with life. Human development requires unreasonable fits of passion, bad mistakes, stupid choices, daydreaming, utter panic, swaths of boredom, flights of fancy, fractured bones and broken hearts. Ask anyone you know to recount a few of the experiences that brought him or her the greatest joy or growth. I'll bet you won't hear anything of Advanced Placement courses, after-school Japanese lessons, organized soccer drills or test-prep for kindergarten.
If we adults are grim and studious, if we seemed scared about our children's futures, if we have no fun whatsoever as we rush from one highly structured activity to another, what on Earth would make our children want to become adults? Instead of pushing children to be what we wish (for them or for us?), we should heed Mogel's delightful metaphor: Think of your child as a wildflower seed in an unlabeled package. Sow the seed, occasionally water, and expose to lots of sunshine. Children, like unlabeled wildflowers, will blossom early or late in myriad brilliant and subtle colors if we just give them time and support. All the pushing and worry in the world won't change a sky-blue aster into a meadow rose.
If you want your children to be happy and successful, show them what happiness and success are. We adults should know that success isn't money, status or constant work. So go skiing on a Tuesday. Call in sick to work, go somewhere and come home filthy and late to dinner, take a chance, write a note to the teacher saying the family was having too much fun to do homework.
While you're at it, take the dog out to chase squirrels and stick his nose in strange places. After the children are in bed, climb naked on the roof and wonder at the moon. Then snuggle in bed with whomever you love and rest well, knowing that you have been a very, very good parent.
Ah, autumn in New York. Brisk breezes, the New York City Marathon, Central Park ablaze with color... and neurotic parents interfering in their children's lives.
A few years ago an overly conscientious parent in my school took a month off work to help his son with the college application process. After mailing several applications he noticed that in the section calling for "names of parents" he had written his own parents' names. Little can top that except, perhaps, the mother who applied to a college on behalf of her daughter. Several months later the daughter was rather surprised to be accepted by this college, to which she had not applied.
While the nation gnashes its teeth waiting for Superman to visit failing schools we may be doing a more grave disservice to the kids who seem to be succeeding. Soccer moms and dads schlep their "travel team" kids hundreds of miles every weekend. Children in disposable diapers are in gymnastics camp, Suzuki violin lessons and Mandarin classes. High school students do six or seven hours of homework after chess club, volleyball, leading the film society and performing mandatory community service (isn't that an oxymoron?). All this to get a leg up on admission to an Ivy League school their parents chose for them.
Psychologist Wendy Mogel, author of Blessing of a Skinned Knee: Using Jewish Teachings to Raise Self-Reliant Children, reminisces fondly of childhood nights when she and her friends stuffed pillows into their nightgowns, slid them under the covers, and climbed naked onto the roof to feel cool breezes on bare bottoms and gaze with wonder at the night sky. In childhood I played baseball or football, climbed trees, or sneaked puffs from contraband cigarettes (disclaimer: we didn't know then what we know now!) with my friends from school dismissal until nightfall. My parents had no idea where I was until I arrived, invariably filthy and late, for dinner. These days the neighbors would call child welfare.
Too many children in this generation are overprotected, over-programmed, and destined for safe, joyless lives. In our success-obsessed competitive society there is less and less time for children to be children. This is no accident, as there seems a similar decline in time or inclination for adults to be children.
Such children remind me of high-strung show dogs: immaculately groomed, fastidiously trained and at risk for all kinds of problems. Ever seen the Westminster Kennel Club dog show, with vibrating thoroughbreds so eager to please, prancing nervously at handlers' sides, waiting for approval in the form of a small treat? The dogs in my family would pee on the judging stand, chase squirrels and sniff each other's bottoms. I think that's the way dogs are supposed to behave. Not that a little training is bad, but what's the good of a dog if you train all the dog out of him? And what's the good of a child if you train all the human out of her?
The irony is that these diligent efforts to ensure success and happiness are likely to do neither. The most interesting people I know have failed miserably at one time or another. To avoid flirtation with danger is to avoid falling in love with life. Human development requires unreasonable fits of passion, bad mistakes, stupid choices, daydreaming, utter panic, swaths of boredom, flights of fancy, fractured bones and broken hearts. Ask anyone you know to recount a few of the experiences that brought him or her the greatest joy or growth. I'll bet you won't hear anything of Advanced Placement courses, after-school Japanese lessons, organized soccer drills or test-prep for kindergarten.
If we adults are grim and studious, if we seemed scared about our children's futures, if we have no fun whatsoever as we rush from one highly structured activity to another, what on Earth would make our children want to become adults? Instead of pushing children to be what we wish (for them or for us?), we should heed Mogel's delightful metaphor: Think of your child as a wildflower seed in an unlabeled package. Sow the seed, occasionally water, and expose to lots of sunshine. Children, like unlabeled wildflowers, will blossom early or late in myriad brilliant and subtle colors if we just give them time and support. All the pushing and worry in the world won't change a sky-blue aster into a meadow rose.
If you want your children to be happy and successful, show them what happiness and success are. We adults should know that success isn't money, status or constant work. So go skiing on a Tuesday. Call in sick to work, go somewhere and come home filthy and late to dinner, take a chance, write a note to the teacher saying the family was having too much fun to do homework.
While you're at it, take the dog out to chase squirrels and stick his nose in strange places. After the children are in bed, climb naked on the roof and wonder at the moon. Then snuggle in bed with whomever you love and rest well, knowing that you have been a very, very good parent.
Monday, October 11, 2010
Fish Oil May Help Patients With Lung Cancer
EPA and DHA from fish oil have immune-modulating effects and may improve nutritional status in cancer. This study investigated the effects of an oral nutritional supplement containing (n-3) fatty acids on nutritional status and inflammatory markers in patients with non-small cell lung cancer undergoing multimodality treatment. In a double-blind experiment, 40 patients with stage III NSCLC were randomly assigned to receive 2 cans/d of a protein- and energy-dense oral nutritional supplement containing (n-3) fatty acids (2.0 g EPA + 0.9 g DHA/d) or an isocaloric control supplement.
The intervention group had a better weight maintenance than the control group after 2 and 4 wk, a better fat free mass maintenance after 3 and 5 wk, a reduced resting energy expenditure after 3 wk, and a trend for a greater mid-upper arm circumference and lower interleukin-6 production after 5 wk. After 4 wk, the intervention group had a higher energy and protein intake than the C group. In conclusion, a protein- and energy-dense oral nutritional supplement containing (n-3) fatty acids beneficially affects nutritional status during multimodality treatment in patients with non-small cell lung cancer.
The intervention group had a better weight maintenance than the control group after 2 and 4 wk, a better fat free mass maintenance after 3 and 5 wk, a reduced resting energy expenditure after 3 wk, and a trend for a greater mid-upper arm circumference and lower interleukin-6 production after 5 wk. After 4 wk, the intervention group had a higher energy and protein intake than the C group. In conclusion, a protein- and energy-dense oral nutritional supplement containing (n-3) fatty acids beneficially affects nutritional status during multimodality treatment in patients with non-small cell lung cancer.
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