VitaminBlog.com

Healthnotes Newswire (June 26, 2008)—As most people know, a recent salmonella food poisoning scare was traced to raw tomatoes, leading to national attention on tomato sources and causing many people and food purveyors to temporarily abandon all fresh tomato products. Fortunately, the scope of the outbreak has been identified, and now tomatoes from regions other than some parts of Florida and Mexico have been ruled safe, as have cherry tomatoes, grape tomatoes, tomatoes still attached to the vine from any area, and processed tomato products.

Attack of the tomatoes

The US Food and Drug Administration tracked the source of the 550-plus cases of food poisoning that have been reported since April to contaminated raw red plum, red Roma, round red tomatoes, and certain products containing these tomatoes. Though the FDA has narrowed the source of the outbreak to locations in Florida or Mexico, they are not certain of the exact source and point out that tomatoes grown in some regions in Florida and Mexico are also safe to eat.

It should give consumers confidence that all types of tomatoes grown in most states have not been associated with the outbreak (for the FDA’s list, visit www.fda.gov/oc/opacom/hottopics/tomatoes.html). If you are not sure about the source of your tomatoes or fresh tomato products such as salsa, check with the retailer or product manufacturer. The FDA warns that tomatoes from unknown sources should not be eaten.

What you should know about salmonella

Salmonella can thrive in raw food that is not kept to minimum cold storage and cooking temperatures (see FDA’s recommendations at www.fsis.usda.gov/FactSheets/Salmonella_Questions_&_Answers). Cooking to proper heat (145°F) will kill most salmonella, so concerns are primarily about raw or undercooked foods. Small amounts of bacteria are known to cause many cases of salmonella poisoning, most of which go unreported because the cases are mild and resolve without medical intervention.

A person can develop salmonella food poisoning from eating or drinking something contaminated with the bacteria or being in close contact with a contaminated human or animal. Salmonella may pass from an animal’s intestinal tract to its feces, ultimately ending up in soil where it may contaminate food. Infected humans may also spread salmonella to each other and contaminate food through improper hygiene. Raw meat, poultry, eggs, milk, and vegetables are food sources that have been known to become contaminated with salmonella.

Infection with salmonella may occur within hours or a couple of days after being exposed to the bacteria. Symptoms may include diarrhea, abdominal cramping, nausea, fever, muscle aches, headache, and others. If these symptoms develop, see a doctor. Most people improve without antibiotic treatment but if the condition spreads outside of the intestinal tract and becomes systemic they may need antibiotic treatment.

To help prevent the salmonella poisoning, remember the following:

• Wash hands before and after preparing food, and before eating.

• If you suspect you are infected with salmonella, do not prepare and serve food.

• Fully cook meat, poultry, and eggs.

• Buy food, including milk and vegetables, from reputable and high-quality sources where safe food-handling and hygiene are practiced.

• If you hear about new outbreaks, check with sources such as the FDA so you can make health decisions based on the best available information rather than hearsay.

“Tomatoes are an important part of the diet and are rich in antioxidants such as vitamins A and C, and lycopene, which have been linked to cancer prevention and other important health effects,” James Gerber, MS, DC, who teaches nutrition in several institutions of higher learning. So, take this opportunity to check your family’s food-handling practices and follow the FDA’s recommendations, but don’t stop eating tomatoes.

(Salmonellosis Outbreak in Certain Types of Tomatoes US Food and Drug Administration www.fda.gov/oc/opacom/hottopics/tomatoes.html)

Healthnotes Newswire (June 26, 2008)—Yet more proof points to the importance of exercise and healthy eating to reduce the chance of developing diabetes in people at risk for the disease. With the onset of type 2 diabetes, the body’s ability to keep blood sugar (glucose) levels in check begins to diminish. Losing weight, exercising regularly, and eating well can help improve insulin sensitivity, protecting against diabetes or possibly halting its progression.

“In people with impaired glucose tolerance, group-based interventions targeting lifestyle changes such as diet and exercise produce a durable and long-lasting reduction in incidence of type 2 diabetes,” said the authors of a new study in the Lancet.

As part of the 20-year study, 577 people with impaired glucose tolerance (a prediabetic condition) were assigned to a control group (no intervention), or to one of three lifestyle intervention groups (diet, exercise, or diet plus exercise). The dietary intervention focused on eating more vegetables and consuming less sugar and alcohol. The exercise intervention concentrated on increasing leisure time physical activity.

The interventions lasted for 6 years; then the people were followed for 14 more to determine the long-term effects of the lifestyle changes on the risk of developing diabetes and related complications, including heart disease.

During the first 6 years, the people in the intervention groups had a 51% lower incidence of diabetes than did people in the control group. After 20 years, the intervention groups sustained a 43% lower diabetes incidence, and people in the intervention groups were diabetes-free for almost 4 years longer than people in the control group. The interventions did not seem to affect the risk of cardiovascular disease and other diabetic complications.

The World Health Organization estimates that at least 180 million people worldwide are living with diabetes. The risk of type 2 diabetes is higher in people with a family history of the disease; being overweight, having high triglycerides (a fat in the blood), and high blood pressure also raise risk.

Simple steps to protect your blood sugar

Dr. Leon Hecht, a New Hampshire naturopathic doctor specializing in diabetes, offers these tips for stabilizing blood sugar and avoiding diabetes and related problems.

• Focus your diet on whole foods, including vegetables, fruits, whole grains, lean animal proteins, legumes, nuts, and seeds.

• Eat a larger breakfast and a smaller dinner.

• Each day, make one meal a large salad with all the fixings.

• Decrease foods with flour in them—this means all cakes, cookies, and breads—as these foods will raise your need for insulin, causing you to store fat.

• Aim to lose abdominal fat, as weight in this area is a principal risk factor for type 2 diabetes.

(Lancet 2008;371:1783–9)

Healthnotes Newswire (June 26, 2008)—It is well known that folic acid may help prevent birth defects if taken during pregnancy, and more evidence emerges all the time about the role of other nutrients, such as essential fatty acids from fish and other sources. Prior studies have shown that children who don’t get enough fatty acids in early childhood may have impaired vision and brain functioning and recent studies suggest that essential fatty acids taken by a mother in pregnancy support a developing child’s brain and central nervous system. Most recently, the American Journal of Clinical Nutrition reports that pregnant women who supplement with an omega-3 fatty acid have babies with sharper vision.

The current study sought to determine if supplementing with the omega-3 fatty acid DHA (docosahexaenoic acid) among pregnant women could improve their infants’ development. Among 135 women, 14 to 16 weeks into their pregnancy, half were randomly assigned to take 400 mg per day of supplemental DHA—the equivalent of eating about one pound of fatty fish such as salmon per week—or placebo.

All women continued their usual diet, which provided 10 to 760 mg of DHA per day. Compared to baby girls from the placebo group, babies whose mothers supplemented with DHA had significantly higher visual acuity scores 60 days after birth.

The International Society for the Study of Lipids and Fatty Acids recommends that all women consume 300 mg per day of DHA. The study’s authors determined that a DHA supplement of 400 mg per day should result in a low risk for DHA deficiency, although the optimal daily dosage is still not known.

Good sources of omega-3 fatty acids

To get more omega-3s in your diet, try these foods:

• Fatty fish such as salmon and sardines, and catfish, shrimp, and canned light tuna. Pregnant women are advised to limit their fish intake to two servings per week and to avoid fish that are more likely to be contaminated, such as shark, swordfish, king mackerel, and tilefish.

• Beans, seeds, and nuts such as soybeans, walnuts, and flaxseed.

• Dark green vegetables.

Mothers-to-be should check with their doctor about appropriate dietary and supplemental recommendations.

(Am J Clin Nutr 2008:87:548–57)

Healthnotes Newswire (June 19, 2008)—Until recently, attention deficit–hyperactivity disorder (ADHD) was considered mainly a childhood disorder. Today it is recognized as a common condition in many adults throughout the world, and now there is evidence that the condition may interfere with work performance).

The World Health Organization dustributed a World Mental Health Survey Initiative in ten countries to collect data from more than 11,000 people, ages 18 to 44. Approximately 3.5% of workers had adult ADHD, and men were more likely than women to suffer from the disorder. When compared with their colleagues, people with ADHD were less productive. This lost time was due to poor work quality, reduced quantity, or a complete inability to carry out their tasks. The survey revealed that most adults are not treated for their ADHD.

Symptoms of adult ADHD may include difficulty with concentrating or focusing on a task, being easily distracted, difficulty with following instructions, problems with organizing and prioritizing, and restlessness. The disorder may affect a person’s work performance because he or she is not able to complete a task on time or at all due to lack of focus or procrastination, or because the person is often very busy but not accomplishing a lot. People with ADHD often have other mental or substance abuse disorders that may affect their work performance as well.

“ADHD is a relatively common condition among working people in the countries studied and is associated with high work impairment in these countries,” according to the study authors. “This impairment, in conjunction with the low treatment rate and the availability of cost-effective therapies, suggests that ADHD would be a good candidate for targeted workplace screening and treatment programs.”

Finding focus

Treatments for the condition include self-regulating techniques such as learning about the disorder, instituting time and project management techniques, and creating structure that can be followed. Some people seek professional help for therapy to help them regulate their behaviors, and medications are available to help ease symptoms.

Natural treatments that have been found to benefit children with ADHD include consuming less refined sugar and food additives, identifying and avoiding allergenic foods, and supplementing with B vitamins, magnesium, and essential fatty acids. These treatments have not been studied in adults with ADHD.

(Occup Environ Med 2008; doi:10.1136/oem.2007.038448)

Healthnotes Newswire (June 19, 2008)—Older women with low back pain might benefit by getting some extra vitamin D, reports a study in the Journal of the American Geriatrics Society. Low levels of vitamin D can lead to weakened bones, lowered immune function, and sometimes pain.

The new study included 958 people over age 65 who gave information about the location of their pain, from their midback to their feet. Blood samples were taken to measure vitamin D levels.

Women were more likely than men to have moderate or severe pain in some part of their bodies, and women who were vitamin D deficient were almost twice as likely to suffer from low back pain as were people with normal vitamin D levels. Vitamin D status didn’t seem to affect low back pain in men, nor did it influence pain in other parts of the bodies of men or women.

How (and how much) do you D?

The “sunshine vitamin” is produced in the body after exposure of the skin to sunlight. Exposing the face, arms, and hands to sunlight for 15 minutes three times per week year-round can help boost vitamin D levels. Vitamin D also occurs naturally in a few foods like egg yolks and fatty fish such as salmon and mackerel. Dairy products, juices, and cereal products are often fortified with vitamin D.

Just how much vitamin D is best for optimal health is a hot topic. A growing body of evidence suggests that 400 IU per day, the amount found in many multivitamin products, is not enough to maintain optimal levels. Many people appear to need 1,000 IU per day and in some cases even more. The body’s ability to synthesize vitamin D diminishes with age, putting older people at increased risk for deficiency.

The Institute of Medicine has concluded that long-term intake of 2,000 IU per day is safe for most people. Some doctors recommend even more, such as 2,000 to 4,000 IU per day depending on the season, but people taking those amounts should be monitored by a doctor.

Along with the many other benefits adequate D offers the body, such as supporting calcium absorption that keeps bones strong, the authors of the new study conclude that the new study’s “findings suggest it may be worthwhile to question older adults about their pain and screen older women with significant back pain for vitamin D deficiency.”

(J Am Geriatr Soc 2008;56:785–91)

Healthnotes Newswire (June 19, 2008)—Childhood and teen obesity has leveled out, according to statistics from 2006. But it’s not time to celebrate yet—there is work to be done to reverse the trend and help kids become healthier. A new study reports that overweight and obesity rates in kids have not changed since 1999, giving us reason for both optimism and concern.

The study, published in the Journal of the American Medical Association, included data from the National Health and Nutrition Examination Survey, which has been conducted in multiple stages by the National Center for Health Statistics and the Centers for Disease Control and Prevention (CDC) since the 1960s. The researchers used health information collected from 2003 to 2006 for 8,165 children and adolescents ages 2 to 19. Body mass index (BMI) was calculated for each child and placed on the percentile graphs for boys and girls established in 2000 by the CDC.

What researchers found when the children weighed in

The surveys found:

• 11.3% of children and adolescents had an extremely high BMI, falling at or above the 97th percentile for their age

• 16.3% were obese, with BMI at or above the 95th percentile

• 31.9% were overweight, having BMI at or above the 85th percentile

• Children between 12 and 19 years old were more likely to have high BMI than younger children

• Mexican–American boys and girls and non-Hispanic black girls had higher BMI than non-Hispanic white boys and girls

When the researchers compared these percentages to those from previous surveys, no real change was seen since nearly a decade ago.

Based on data from older surveys, the trend in childhood overweight and obesity was clearly upward from 1980, when only 6.5% of children ages 6 to 11 were obese. By 1994 that number had risen to more than 11%, and by 2002, it had climbed to more than 16%, where it seems to have reached a plateau.

An opportunity to outpace obesity

Although the reasons for the change in trend is not yet known, we do know that some behaviors can help children avoid becoming overweight and obese. Taking steps when your children are young will help them develop positive habits that will keep them healthy into adulthood.

• Avoid fast foods, which are high in calories and fat. Home-cooked meals made with whole grains and lots of vegetables will help your family stay healthy.

• Watch the portions. Portion sizes of prepared foods are large and growing. Eat at home and try letting your children serve themselves. We tend to eat what’s put in front of us, but left to dish out their own food, children tend to take and eat smaller portions.

• Skip sugary soft drinks. These add empty calories in the form of high-fructose corn syrup, implicated in the rising trends in overweight, obesity, and type 2 diabetes.

• Keep kids active and limit screen time—including television, movies, and computers.

Healthcare professionals who work with children agree that these rates need to come down before we can breathe a sigh of relief. Said Cynthia Ogden, PhD, the study’s lead author and an epidemiologist at the National Center for Health Statistics, “It doesn’t mean we’ve solved it, but maybe there is some opportunity for some optimism here.”

(JAMA 2008;299:2401–5)

Healthnotes Newswire (June 12, 2008)—A cup of ginger tea is often just the thing to settle an upset stomach—but little is known about how it actually works. A new study, published in the European Journal of Gastroenterology and Hepatology, found that ginger stimulates digestion by speeding up the movement of food from the stomach into the upper small intestine.

Soothing to the stomach

After having nothing to eat or drink for eight hours, the 24 healthy men in the study were given either 1,200 mg of ginger or placebo, and then ate a bowl of soup. They answered questions about their digestive comfort, and digestive activity was measured by ultrasound. One week later, they repeated the test, but the ginger and placebo groups were reversed.

Muscle contractions in the stomach, which help to move food into the upper small intestine, were more frequent and the stomach emptied more quickly after ginger than placebo. After eating the soup, mild digestive discomfort was reported in those who had placebo but not ginger.

From the kitchen to your medicine cabinet

Ginger (Zingiber officinale) is popular as a culinary spice and as a medicinal herb. It is used all over the world to treat indigestion, gas and bloating, nausea, diarrhea, and irritable bowel syndrome. A well-known remedy for nausea during pregnancy and motion sickness, ginger has also has anti-inflammatory effects that make it a good choice for treating arthritis.

“Since low gastric motility has been associated with the digestive symptoms for which ginger is frequently used, if ginger improves the movement of food through the upper digestive tract in people with digestive problems, this could help to explain how it exerts its benefits,” said Dr. Rebecca Chollet, a naturopathic doctor who practices in New Hampshire and Vermont.

Ginger is often taken as tea, prepared by simmering the cut root in a covered pot. It can also be used as tincture (an alcohol-based extract), in capsules (as in this study), or added to common gas-producing foods like beans and lentils to prevent gas. At times when nausea makes eating or drinking difficult, crystallized ginger can be used like a lozenge.

A multifaceted approach may help your digestion

Other methods for preventing indigestion include eating slowly and being careful not to overeat. Like ginger, caraway, cumin, and fennel can be added to foods to reduce the chance of developing gas after eating. Digestive enzyme supplements are sometimes helpful when these measures are not enough.

(Eur J Gastroenterol Hepatol 2008;20:436–40)

Healthnotes Newswire (June 12, 2008)—A study in the Journal of Clinical Oncology found that cancer survivors who practiced the positive lifestyle behaviors recommended by the American Cancer Society had a higher quality of life than those who made fewer changes.

Over ten million Americans have had some form of cancer; fortunately, certain lifestyle behaviors can help beat it and keep it from coming back. For example, physical activity helps prevent many types of cancer. The American Cancer Society recommends that cancer survivors get at least 150 minutes of moderate to strenuous or 60 minutes of strenuous exercise per week. They also recommend eating “5-A-Day”—five daily servings of fruits and vegetables—and not smoking.

The new study surveyed 9,105 survivors of six different kinds of cancer—breast, prostate, colorectal, uterine, skin melanoma, and bladder—to see the extent to which the survivors followed the American Cancer Society’s recommendations and how their habits affected their health-related quality of life.

A range of healthy habits is the key

Physical activity goals were met by 30 to 47% of the survivors, while only 15 to 19% met the 5-A-Day fruit and vegetable recommendation. Most survivors (up to 92%) did not smoke. “This suggests that it may be important to develop a multibehavioral lifestyle intervention rather than develop single behavior interventions,” the study’s authors commented.

Survivors of breast, prostate, and colorectal cancers who met the 5-A-Day or not smoking recommendations had a significantly higher quality of life than those who didn’t, and survivors of all types of cancer who were more physically active reported a higher quality of life. “Physical activity is a key lifestyle behavior that should be incorporated into all the interventions to improve health-related quality of life,” concluded the authors.

Dr. Lise Alschuler, author of Definitive Guide to Cancer: An Integrated Approach to Prevention, Treatment and Healing, said, “It seems to me that the main reason for the low rate of healthier lifestyle adoption is the difficulty of the changes themselves. It is hard for anyone to change their diet and equally as difficult to increase exercise. People who are successful in making positive changes to their dietary and exercise patterns feel better. As a result of eating differently and exercising regularly, people become more engaged in the process of living and as a result have more vitality and wellness.”

(J Clin Oncol 2008;26:2198–204)

Healthnotes Newswire (June 12, 2008)—As the summer solstice approaches, many of us notice how much long, sunny days can lift the mood. New research suggests there may be a physiological basis for this phenomenon. A recent study found that people with minor or major depression had lower vitamin D levels than people without depression.

The study, published in the Archives of General Psychiatry, was conducted in the high-latitude country of the Netherlands (where sun exposure is limited) and included people age 65 and older. Vitamin D levels in 169 people with minor depression and 26 people with major depression were compared with those from 1,087 people without depression.

Vitamin D levels were 14% lower in the people with major and minor depression compared with nondepressed people. Levels of parathyroid hormone, the hormone that helps regulate calcium levels in the body, was 5% higher in people with minor depression and 33% higher in people with major depression. When vitamin D levels are low, parathyroid hormone levels tend to rise, and high levels of this hormone have been linked to depression in the past.

D is for daylight

Vitamin D, produced through a chemical reaction that begins in sun-exposed skin cells, plays a critical role in calcium metabolism by increasing the absorption of dietary calcium and decreasing the amount of calcium lost through urine. Long known to be necessary for healthy teeth and bones, recent evidence has pointed toward its importance in preventing depression and some cancers.

Older people tend to spend less time outside than younger people, and many don’t get adequate sunshine, making them more susceptible to vitamin D insufficiency and deficiency. In the current study, almost 39% of men and 57% of women had levels of vitamin D that are considered insufficient, which means they were low but not low enough to be called deficient. The rate of depression in older people, estimated to be about 13%, is higher than in younger people.

Easy does it

“The dilemma is that sun exposure without sunscreen, which is necessary for vitamin D production, increases the risk of skin cancer,” commented Dr. Julianne Forbes, a naturopathic doctor who practices in Maine.((Same comment as on other.)) “Be sensible—cover up or use sunscreen if you plan to be in the sun for an extended period, but don’t be afraid to head out for a short walk or get short bursts of sun exposure over the course of an ordinary day.”

People can take several steps to prevent depression:

• Stay active—There is a wealth of research demonstrating a link between inactivity and depression.

• Avoid too much alcohol, which is a natural depressant.

• Eat foods rich in folic acid and vitamin B12, especially if you’re an older adult. Deficiencies in both of these vitamins are more common in seniors and are linked with depression.

• Get a little sunshine when possible, and consider supplementing with 1,000 IU of vitamin D per day, especially in the winter and if you live in a northern latitude.

(Arch Gen Psychiatry 2008;65:508–12)

Healthnotes Newswire (June 5, 2008)—Studies have consistently shown a link between physical activity and lower breast cancer risk. The British Medical Journal reports that a new review of the research confirms this relationship and further finds that women who exercised the most had a 25% less breast cancer risk than women who exercised the least.

A lifetime of physical activity (compared with only several years or months) and vigorous physical activity (compared with mild or moderate) were associated with even greater cancer protection. The majority of studies suggest that the more a person exercises, the more benefits she might gain, but further research is needed to determine the optimal frequency, type, and duration of physical activity to reduce risk.

The association between physical activity and decreased cancer risk was strongest in postmenopausal women, women with a normal body mass index, and non-white racial groups.

One recent study found that women who exercised throughout their lifetime had a 23% lower risk of premenopausal breast cancer than women with less activity. The women’s activity levels were equivalent to 3.25 hours per week of running or 13 hours per week of walking. High activity levels from 12 to 22 years old were associated with the lowest risk in that study.

What’s the bottom line on exercise?

Physical activity may reduce cancer risk by lowering the levels of hormones such as estrogen, insulin, and insulin-like growth factor. These hormones are important for health but when present in excess can promote cancer development in certain people.

An Institute of Medicine report recommends that women exercise moderately for 60 minutes each day. This may include brisk walking (faster than three miles per hour) or running. Children should engage in 90 minutes or more of physical activity each day. Tips for a successful exercise plan include:

• Choose something you like to do so that you are more likely to stick with it.

• For some, social support may increase the likelihood of engaging in exercise; work out with a buddy to keep it interesting.

• Mix it up. Choose different physical activities so that you don’t get bored (a major reason that people stop exercising).

• Always check with a doctor before starting a new exercise plan, particularly if you are over age 40 or have a medical condition.

(Br J Sports Med 2008; doi:10.1136/bjsm.2006.028132; J Natl Cancer Inst 2008;100:728–37)