bodykind - natural health and nutrition blog

Is there any scientific fact behind the wheat grass hype?

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Mon, 21 Jul 2008 10:52:19 GMT

Usually on the train back from a trip to Devon I spend my time reading and immersing myself in the view. Yesterday was pleasantly different as I was sat next to Adal, a charming doctor. We got chatting about all kinds of topics including medicine, nutrition and faddy diet foods. As I got back to London I was greeted by a juice bar advertising ‘shots’ of bright green wheat grass juice and this got me thinking – is it a hyped up fad food or is there some science behind the wheat grass phenomenon?

Wheat grass is also known as wheat sprouts and can be widely bought as a juice or a powder that is mixed into a drink. The bright green colour comes from chlorophyll, a pigment fundamental in the conversion of sunlight into carbohydrate in plants via the process of photosynthesis. Regular consumers of the grass juice say that it improves their feelings of wellbeing, aids digestion and gives them an instant energy boost. Wheat grass contains fibre, vitamin B, vitamin C, beta carotene, minerals (calcium, magnesium, potassium), amino acids and more. So it seems that this grass does pack a nutrient filled punch. However, I wanted to know if there was any science behind the anecdotal health claims. After some investigation I managed to unearth a few studies.

A small study last year(1) found that 500mg of wheat grass taken daily increased blood plasma antioxidant status, vitamin C, beta carotene, vitamin E and the blood activity of an antioxidant enzyme and reduced oxidative stress in individuals when compared to placebo. In addition to this trial a cell study in 2004(2) found that wheat grass contains a powerful cocktail of antioxidant molecules and biologically active substances (such as flavonoids) that can be absorbed during the digestion process.

An antioxidant is a substance that protects our cells from the damaging effects of highly reactive molecules called free radicals (which cause oxidative stress in the body). These destructive molecules are associated with ageing, cancer, heart disease, stroke, cataracts, arthritis and more. The body does produce its own antioxidants but also relies on vitamins, mineral and phytochemicals (bioactive plant compounds) from the diet, especially from colourful vegetables and fruits, for additional valuable supplies. A shot of wheat grass may be one way to give the body an antioxidant boost!

In addition to the antioxidant potential of wheat grass, which may be beneficial in the prevention against cancer via protection of our DNA from free-radical damage, studies suggest that wheat grass may additionally be cancer protective via blocking the metabolic activation of many carcinogens (cancer causing substances)(3).

There is also preliminary emerging evidence to suggest that wheat grass may have beneficial effects on the health of our blood cells and blood cell production. So far these studies have only been carried out in individuals with serious conditions such as cancer(4) and the blood disorder thalassaemia(5). As yet there is no definitive literature to confirm if these benefits occur in healthy individuals but these trials certainly point the way. Scientists believe that the positive benefits to the blood may come from the antioxidants in the wheatgrass(6) or perhaps from the chlorophyll in wheat grass which has a similar structure to haem, the iron containing pigment in our red blood cells that binds oxygen in order to carry it to all of the cells in our body(7).

Finally, the use of wheat grass juice for treatment of various gastrointestinal/digestive conditions has been suggested by its proponents for more than 30 years, but until recently had never been clinically assessed in a controlled trial. In 2002 a small randomized, double-blind, placebo-controlled study(8) took place to assess the use of wheat grass in ulcerative colitis sufferers. Ulcerative colitis is characterized by chronic inflammation and ulceration of the lining of the colon and rectum. The study patients received either 100 ml of wheat grass juice, or a matching placebo, daily for 1 month. Treatment with wheat grass juice was associated with significant reductions in the overall disease activity and in the severity of rectal bleeding. The authors think the beneficial effects were probably due to the antioxidant capacity of the wheat grass.

The above mentioned studies have been small and mainly based on serious conditions that thankfully are not common. However, the evidence is interesting and it seems as though there is some benefit to the green shot. It will be interesting to see if any further evidence emerges over the next few years. Please note that wheat grass is not a miracle food and cannot make up for a poor diet. Including a colourful variety of vegetables and fruits in the daily diet will provide a huge host of antioxidant vitamins, minerals and phytochemicals. If you decide to try wheat grass juice try to view it as an added nutrient bonus for your body!

(1)Shyam R et al. 2007. Wheat grass supplementation decreases oxidative stress in healthy subjects: a comparative study with spirulina [letter to the editor]. J Altern Complement Med. 13(8):789-791.
(2) Marsili V, Calzuola I, Gianfranceschi GL. 2004. Nutritional relevance of wheat sprouts containing high levels of organic phosphates and antioxidant compounds. J Clin Gastroenterol. 2004 Jul;38(6 Suppl):S123-6.
(3)Peryt B et al. 1992. Mechanism of antimutagenicity of wheat sprout extracts. Mutat Res. 269(2):201-215.
(4) Bar-Sela G, Tsalic M, Fried G, Goldberg H. 2007. Wheat grass juice may improve hematological toxicity related to chemotherapy in breast cancer patients: a pilot study. Nutr Cancer. 58(1):43-8.
(5) Marawaha RK et al. 2004. Wheat grass juice reduces transfusion requirement in patients with thalassemia major: a pilot study. Indian Pediatr.41(7):716-20
(6) Fernandes CJ & O’Donovan DJ. 2005. Natural antioxidant therapy for patients with hemolyticanemia. Indian Pediatr. 42: 618-619. Letter to the editor
(7) Pole SN. 2006. Wheat grass juice in thalassemia. Indian Pediatr. 43(1):79-80; author reply 80.
(8) Ben-Arye E et al. 2002. Wheat grass juice in the treatment of active distal ulcerative colitis: a randomized double-blind placebo-controlled trial. Scand J Gastroenterol. 37(4):444-449.

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Could artichoke leaf extract be considered as an alternative treatment to statins?

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Wed, 16 Jul 2008 13:39:12 GMT

Last weekend I had the most delicious artichoke and broad bean salad and it spurred me into thinking about the health benefits of artichoke. More and more people are taking a supplement of artichoke leaf extract for a variety of reasons. Artichoke leaf extract is made from the thistle-like leaves at the base of the stem of the Globe Artichoke (botanical name Cynara scolymus) and not from the (very tasty!) artichoke heart that we use in cooking.

Quite a lot of recent research into artichoke leaf extract in the UK has come from the University of Reading and has mostly concentrated on the positive effects of the herb on the digestive system. Studies have indicated that it may alleviate irritable bowel syndrome(1, 2) and indigestion(3,4).

However, the latest research, published online last month, has found that artichoke leaf extract is also very effective at reducing cholesterol levels(5). Many people are now taking statins in order to try and reduce their high cholesterol levels. Taking steps through diet, exercise and perhaps supplements, before cholesterol levels reach a high could help to reduce the need for drugs (it is my personal opinion that prevention is always better than cure). This piece of research is important because the study involved healthy people who had only moderately raised blood plasma cholesterol levels (not yet needing drugs) and it was found that the artichoke leaf extract was helpful in reducing their blood cholesterol concentrations.

The trial involved 75 individuals with total plasma cholesterol in the range 6.0–8.0 mmol/l and lasted 12 weeks. The participants took 1280 mg of a standardised artichoke leaf extract (4 capsules), or a placebo each day. Plasma total cholesterol decreased significantly in the treatment group (compared to the placebo) by an average of 4.2%. This may seem like a modest change but it is favourable and certainly significant.

Dr Rafe Bundy, the lead study scientist, is quoted as saying “Reducing cholesterol levels can reduce the risk of developing cardiovascular disease. Our research investigated whether ALE [artichoke leaf extract] could be beneficial to otherwise healthy people who had raised levels of cholesterol but were not yet at a stage where they needed standard medical intervention. ALE may provide another option which people could try over and above a healthy diet in order to help lower plasma cholesterol.”

Artichoke leaf extract may be having an effect via antioxidant action, though the exact mechanism is not clear. The extract contains a variety of polyphenols/flavonoids (bio-active plant chemicals) such as Caffeic Acid, Chlorogenic Acid and a group of compounds collectively called Caffeoylquiinic Acids (e.g. Cynarin), these are probably the active substances responsible for the beneficial health effects.

Artichoke leaf extract is widely available as a supplement and often supplements are standardised to contain around 15% Chlorogenic Acid and 2-5% Cynarin. Typically around 600mg-900mg per day is recommended (check the recommended dose on the label) for improved digestion and cholesterol lowering.

(1) Walker AF et al. 2001. Artichoke leaf extract reduces symptoms of irritable bowel syndrome in a post-marketing surveillance study. Phytotherapy Research. 15(1):58-61.
(2)Bundy R et al. 2004. Artichoke leaf extract reduces symptoms of irritable bowel syndrome and improves quality of life in otherwise healthy volunteers suffering from concomitant dyspepsia: a subset analysis. J Altern Complement Med. 10(4):667-669.
(3)Marakis G et al. 2002. Artichoke leaf extract reduces mild dyspepsia in an open study. Phytomedicine. 9(8):694-699.
(4) Holtmann G et al. 2003. Efficacy of artichoke leaf extract in the treatment of patients with functional dyspepsia: a six-week placebo-controlled, double-
blind, multicentre trial. Aliment Pharmacol Ther. 18(11-12):1099-1105.
(5)Bundy R et al. 2008. Artichoke leaf extract (Cynara scolymus) reduces plasma cholesterol in otherwise healthy hypercholesterolemic adults: a randomised double-blind placebo controlled trial. Phytomedicine [Epub ahead of print DOI: 10.1016/j.phymed.2008.03.001 doi:10.1016/j.phymed.2008.03.001]

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Iron deficiency is linked to childhood mental and behavioural health

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Mon, 14 Jul 2008 09:43:14 GMT

Iron deficiency anaemia is the most common nutritional deficiency worldwide, affecting around 2 billion people. Here in the UK the National Diet and Nutrition Surveys have revealed that most children under the age of 18 have dietary iron intakes below the RNI (reference nutrient intakes). This is very worrying as iron is important for normal neurodevelopment (development of the brain and nervous system) and deficiency, with or without anaemia, in infants and children appears to adversely affect social and emotional development, intellectual performance and concentration span and has been linked to ADHD (Attention Deficit Hyperactivity Disorder), hyperactivity, aggressiveness, poor mood and fatigue.

The most recent study was published in an American journal in May(1). The study leader, Dr Betsy Lozoff, is a leading researcher in the field of iron deficiency in childhood. The researchers looked at the social and emotional behaviour in a group of infants who were 9 months old at the start of the study. Tests confirmed that around a third of the children had iron deficiency anaemia, a third had iron deficiency without anaemia and a third had sufficient iron levels. All infants then received a 3 months course of liquid iron supplement. The supplement was given to all infants, even those with sufficient iron levels in order to prevent deficiency during their transition to being fed cows milk (which is very low in iron).

At 12 months the infants were assessed. Those with poorer iron status were more shy, harder to sooth, less likely to be engaged in their surroundings and less likely to orientate themselves in their surroundings. The associations were present in iron deficient infants regardless of anaemia status. Dr Lozoff concludes that the results need to be confirmed in larger trials but her findings do add to the ever growing body of evidence that links iron deficiency in children and developmental problems.

Iron is essential in the diet as it is used by the body in the manufacture of the blood protein haemoglobin, which is responsible for the transport of oxygen from the lungs to all cells in the body so that they can generate energy. If iron levels are very low it can cause a condition in the body called iron deficiency anaemia. This can be checked via tests which screen for haemoglobin in the blood. However, individuals can become deficient in iron without becoming anaemic. Iron deficiency without anaemia is widespread and not detected by the most commonly used screening procedures. Both deficiencies are related to low mood, fatigue and mental ‘slowness’ in adults(2,3) and a host of behavioural and mental developmental issues in children(4). It is not entirely understood why iron deficiency is linked to childhood behavioural issues, such as ADHD, but it may be related to the fact that iron is essential for the normal development of the brain and the functioning of dopamine, a brain chemical. The most accurate way to check for overall iron status is to screen for ‘serum ferritin’ levels, this will pick up on iron deficiency (with or without anaemia).

In infants breast feeding for less than 6 months duration, the use of non iron-fortified infant formula and the introduction of cow’s milk before 1 year of age are risk factors for iron deficiency and in children dietary deficiency is common. There are two forms of dietary iron: Haem iron (found in meat sources) and non-haem (found in non-meat, vegetarian sources) iron; and the extent to which iron from food is absorbed depends upon the form it is in. Haem iron is the most easily absorbed form. However, absorption is greatly affected by other factors. Most importantly vitamin C, found abundantly in fruits and vegetables, is important in promoting the absorption of non-haem iron. Adding fruits and vegetables high in vitamin C to a meal may triple iron absorption from foods such as wholegrain cereals and pulses. On the contrary tea and coffee reduce the amount of iron that is absorbed from all foods. Try avoiding tea and coffee with meals as they can reduce iron absorption by 50%. Calcium also reduces iron absorption, drinking a glass of milk with a meal can also half iron absorption. Phytic acid (also known as inositol hexaphosphate) found in peanuts, wholegrains and seeds can greatly reduce the absorption of iron.

For individuals who are vegetarian or rarely consume meat, wholegrain cereals, eggs, nuts, dried fruit and pulses (beans and peas) will provide adequate iron if consumed as part of a high vitamin C containing meal. If you are relying on non meat sources of iron you may wish to consider taking a 100-200mg vitamin C supplement with your main meal to ensure good absorption.

Iron is a nutrient that can accumulate in the body and an excess can be damaging so ALWAYS get iron levels checked prior to embarking on a supplementation programme. When asking the doctor for a test for yourself or your child, be sure to ask for a ‘serum ferritin’ test (rather than a test for anaemia) as this will provide a better indication of bodily iron status.

Unfortunately, in the UK there is no consensus among doctors as to what a ‘normal’ blood ferritin level should be. Many doctors who regularly employ complementary medicine would suggest that in children a ferritin level of less than 30ng/ml (30ng ferritin per 1ml blood) or 50mcg/l in adults would indicate a deficiency. If you have any concerns do talk them through with your GP.

(1)Lozoff B et al. 2008. Dose-response relationships between iron deficiency with or without anemia and infant social-emotional behaviour. J Pediatr. 152:696-702
(2)Khedr E et al. 2008. Iron states and cognitive abilities in young adults: neuropsychological and neurophysiological assessment. Eur Arch Psychiatry Clin Neurosci. Jun 20. [Epub ahead of print]
(3)Patterson AJ et al. Dietary and supplement treatment of iron deficiency results in improvements in general health and fatigue in Australian women of childbearing age. J Am Coll Nutr. 2001 Aug;20(4):337-42
(4)Lozoff B et al. 2006. Long-lasting neural and behavioral effects of iron deficiency in infancy. Nutr Rev. 64(5 Pt 2):S34-43; discussion S72-91

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Planes, trains and automobiles - Is there a natural aid for travel sickness?

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Thu, 10 Jul 2008 07:26:42 GMT

For many people the summer months mean holiday travel by airplane, trains, boats or cars. The destination may be exciting and alluring but if you suffer from travel (motion) sickness then you may well be dreading the journey?!

Travel sickness is believed to be caused by movement and vibration disturbing the organs of the inner ear which govern our balance. Some people find that looking at the horizon helps to control the nausea and sickness brought on by travel. This may well help by restoring orientation and equilibrium to the disturbed sense of balance.

However, the majority of individuals rely on some kind of prescription or over-the-counter medication to prevent and alleviate their uncomfortable symptoms. There is a natural alternative that is worth considering, and that is ginger.

Traditionally ginger has been used for many years to prevent and treat the nausea and vomiting that characterises travel sickness. In the past ginger root was chewed or made into a tea and sipped, these methods are equally as valuable now though may prove distasteful or bothersome. Today, ginger is available in capsules and is very effective in this supplemental form.

A study(1) which looked at seasickness in 80 individuals found that 1g of powdered ginger root taken prior to travel reduced the tendency to vomiting (by 72%) and cold sweating when compared to the placebo. Fewer symptoms of nausea and dizziness were also reported by those who took the ginger supplement. Another trial(2) showed that ginger probably works by preventing the development of abnormal rhythms/contractions in the stomach (known as tachygastria) and also by reducing the amount of a type of hormone in the blood, vasopressin. Elevation of this hormone is associated with sickness.

500mg of ginger taken up to three times in the day may well help to prevent and treat travel sickness symptoms. It may be worth taking 500mg two hours or so before travel and then another 500mg at the onset of travel. Another dose could be taken at the mid-point of the journey.

What you eat while you travel (and probably just before hand) may well influence the degree to which you suffer from travel sickness symptoms. A study(3) looked at diet and airsickness in a population of novice civilian pilots. Findings of the study indicated that eating salty foods such as cheese, crisps and preserved meats was associated with increased incidence of airsickness. Salty foods may well have their effect via disruption of bodily hydration and water balance. The hormone I mentioned earlier, vasopressin, is also a hormone which is important in maintaining bodily water balance. It may be worth staying away from salty processed foods on the day you will be travelling – Staying away from such foods in general is advisable for good health!! Keeping well hydrated by sipping water during travel may help to keep the stomach settled and the body well hydrated.

Hopefully these tips may help your journeying to be a little more enjoyable!

(1)Grontved A et al. 1988. Ginger root against seasickness. A controlled trial on the open sea. Acta Otolaryngol. 105:45-49
(2)Lien HC et al. 2003. Effects of ginger on motion sickness and gastric slow-wave dysrhythmias induced by circular vection. Am J Physiol Gastrointest Liver Physiol. 284:G481-489
(3)Lindseth G & Lindseth PD. 1995. The relationshop of diet to airsickness. Aviat Space Environ Med. 66:537-541

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Add some spice to your week

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Mon, 07 Jul 2008 13:29:38 GMT

Curry is a firm favourite here in the UK and many of you may be planning on eating spicy dishes over the coming week. Turmeric is one of the main spice ingredients of curry powder and has been used for thousands of years in Indian and Chinese medicine to relieve many different conditions. In the last few years the spice has gained recognition here in the West as a powerful anti-inflammatory and antioxidant agent.

Curcumin, a polyphenol (plant chemical), is the key active component found within turmeric and is largely responsible for the orange/yellow colour of the spice. In ancient times turmeric was used on the Indian subcontinent to treat various illnesses such as rheumatism, body-ache, skin diseases, intestinal worms, diarrhoea, intermittent fevers, liver disorders, nausea, urinary discharges, indigestion, inflammations, constipation, absent periods (amenorrhoea), and colic(1).

A recently published review paper(2) discusses the growing body of research suggesting that curcumin, has potential for the prevention and therapy of cancer. Animal studies and in vitro (test tube) studies on human cells have shown that curcumin can both inhibit the formation of tumours and can act on cancer development in a variety of ways. Cell studies also demonstrate that curcumin is efficient at inducing controlled cell death (known as apoptosis) and that the spice exhibits a degree of selectivity for the destruction of cancer cells. Studies indicate that curcumin is a safe agent, after further trials in humans take place it may well be developed for use in cancer prevention and therapy.

Another recent review paper(3) discusses the mounting evidence, from cell studies, of the anti-inflammatory and anti-oxidant potentials of turmeric and curcumin. If further studies find that these properties extend in humans it would be hugely significant as many diseases have underlying inflammatory causes e.g. diabetes, cardiovascular diseases, arthritis, Alzheimer's disease, psoriasis and many, many more!

Although curcumin and turmeric have promising health properties it was previously thought that absorption of the polyphenol into the body was limited. However, a recent human study(4) found that curcumin was well absorbed by humans and could be detected in their blood plasma after consumption. This is good news in terms of the therapeutic potential of the spice. Neither turmeric nor curcumin has yet been extensively studied in human clinical trials, though small trials have taken place and larger ones are planned.

A small study(5) with 62 patients who had ulcerating mouth or skin cancers found that an extract of turmeric as well as an ointment of curcumin was very helpful in relieving symptoms in the patients. The patients applied the ointment to their lesions three times a day for at least four weeks. Reduction in smell was noted in 90% of the cases and in 70% the lesions dried up (they were no longer weeping/exuding). 50% of participants noted a reduction in pain and 10% of patients experienced a reduction in lesion size.

Turmeric is available as a supplement and many people take the spice in capsule form for anti-inflammatory conditions such as rheumatoid arthritis and also for indigestion and digestive complaints. If you decide to try such a supplement the recommended dose is usually 500mg-1000mg a day. Do not exceed the recommended dose as turmeric in large amounts can cause gastrointestinal problems. Of course, if you have any medical conditions or are currently taking any medication you should consult your doctor, curcumin can alter the effectiveness of some medications.

Using spices and herbs to flavour food is also a great way to improve taste and palatability without the use of salt and, as these studies show, may add to the overall health-potential of your meals. Why not spice up your meals this week?!

(1)Pari L, Tewas D, Eckel J. 2008. Role of curcumin in health and disease. Arch Physiol Biochem. 114(2):127-49.
(2)López-Lázaro M. 2008. Anticancer and carcinogenic properties of curcumin: Considerations for its clinical development as a cancer chemopreventive and chemotherapeutic agent. Mol Nutr Food Res. May 21;52(S1):103-127. [Epub]
(3)Krishnaswamy K. 2008. Traditional Indian spices and their health significance. Asia Pac J Clin Nutr.17 Suppl 1:265-8.
(4) Vareed SK et al. 2008. Pharmacokinetics of curcumin conjugate metabolites in healthy human subjects. Cancer Epidemiol Biomarkers Prev. 17(6):1411-7.
(5)Kuttan R, Sudheeran PC, Joseph CD. Turmeric and curcumin as topical agents in cancer therapy. Tumori. 1987; 73:29-31.

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Try not to let the weekend ruin your healthy eating plans

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Fri, 04 Jul 2008 13:35:23 GMT

The word ‘diet’ is not one that I like. Healthy, balanced eating is, in my opinion, a choice for life. The problem with diets is that they conjure up feelings of restraint and lack. We tell ourselves we must not eat this, that or the other and then all we can think about is that particular food. We tell ourselves we have been ‘good’ and then reward ourselves with unhealthy food in large quantities because the denial has caused such great cravings! Choosing health for life means not seeing food as an enemy and not punishing yourself if you occasionally slip up and let some sugar coated something pass your lips. It also means trying not to use food as a reward or comfort (yes, I know, it is easier said than done).

The other noticeable effect of dieting is that often an individual goes well with their restricted and restrained eating for a short period of time only to overeat in style at the weekend, vowing to try and be good again on Monday.

This ‘weekend’ theory has now been tested by scientists and the results have just been published in the medical journal, Obesity(1). The researchers wanted to see whether changes in food intakes and/or activity patterns during weekends contribute to weight gain or hinder weight loss. It was a small trial that lasted for a year and involved 48 healthy adults. Researchers compared calorie controlled diets with a daily exercise plan. Daily energy intakes and physical activity levels were calculated for weekends (Friday to Monday) and weekdays (Monday to Friday). Surprise, surprise, the participants gained weight on weekend days but not on weekdays. The researchers attributed this weight gain to higher dietary intakes on Saturdays and lower physical activity levels on Sundays compared to weekdays. The individuals following a calorie restricted diet and those following a daily exercise plan did drop weight during the week. On the weekends the calorie watchers stopped loosing weight and the exercise plan group actually gained weight due to their higher dietary intakes.

This helps to explain one of the reasons why diets don’t work! The authors of the study conclude that “Alterations in lifestyle behaviors on weekends contribute to weight gain or cessation of weight loss on weekends. These results provide one explanation for the relatively slow rates of weight loss observed in many studies, and the difficulty with maintaining significant weight loss”

At the weekend we often want to ‘reward’ ourselves for the tough working week just passed. I think we are entitled to it! However, why not reward yourself in a really kind and loving way rather than punishing your body with junky food or extra portions. For me a perfect gift to myself is a long walk in a park or a trip to visit my good friend Rosie in Devon, followed by reading something nourishing to the soul! Some of you may find a relaxing, long bath with oils and no interruptions is just what you desire. Or a trip to the theatre or swimming or a night in with a DVD.....well, whatever you fancy. Planning ahead can really help, put an activity in your diary and try to ensure your refrigerator is stocked with tasty nutritious food (e.g. colourful fruits, vegetables and unrefined staples). This may help to lessen urges to indulge with too much refined food. Also see if you can work some fun activity into your weekend e.g. walking, a sport, anything to get moving even if it’s just for half an hour.

I wish you all a very happy and healthy weekend!

(1) Racette et al. 2008. Influence of Weekend Lifestyle Patterns on Body Weight. Obesity,[E publication ahead of print DOI: 10.1038/oby.2008.320]

written by Ani Kowal

This weblog is sponsored by bodykind ®.

A handful of almonds make for a healthy snack

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Mon, 30 Jun 2008 08:16:23 GMT

Almonds are my one of my favourite snacks, I love the way their crunch turns to creaminess after a bit of chewing! I learned something new this weekend, Almonds (botanical name Prunus amygdalus dulcis) are actually fruits. They are not botanically classified as Nuts but are considered so for commercial and culinary purposes.

A recent study(1) has found that almonds may act as prebiotics, a food source that promotes the growth of ‘friendly’ gut bacteria in our digestive systems. The research was carried out by the Institute of Food Research which found that ground almonds stimulated the growth of beneficial bacteria in a model gut system. The fat portion of the almonds seemed to be the most important component for the growth of the good bacteria. Studies in human volunteers will, no doubt, take place in the future. Prebiotics may be important not only for the optimal health of the digestive system but also for the health of the immune system and hence our ability to ward off infections (I have mentioned this in previous posts).

Reading this research reminded me of all the other benefits of almond-eating! Almonds have been shown to have cholesterol lowering effects and may also protect against type 2 diabetes and heart disease. In addition to this they have antioxidant potential and are a good source of vitamin E, fibre, calcium, magnesium and monounsaturated fatty acids.

A study published in 2004(2) found that adding almonds to our usual daily diets can produce favourable nutrient changes without any additional dietary advice or modification. The study evaluated the impact of long-term almond supplementation on the nutritional intake and diet quality in 43 healthy men and 38 women aged 25-70 years. The participants were followed for 1 year. During the first 6 months, individuals were simply asked to follow their usual diets; in the second 6 months, they were asked to add almonds to their diets (about 50g per day, an average of 42 almonds). Their nutrient intakes were assessed seven times during each 6 month diet period.

When the study participants changed from their usual diet to the almond-supplemented diet, their intakes of healthy, mono- and poly- unsaturated, fats significantly increased by 42% and 24% respectively, fibre by 12%, vegetable protein by 19%, vitamin E by 66% and Magnesium by 23%; their intakes of trans fatty acids (not very healthy for the body), salt, cholesterol and sugars significantly decreased by 14, 21, 17 and 13% respectively. These were spontaneous nutrient changes (not caused by nutritional/dietary advice or literature) that closely match the dietary recommendations given to prevent cardiovascular and other chronic diseases. The study highlights that something as simple as adding a handful of almonds for a healthy daily snack to an individual’s routine diet can induce favourable nutrient modifications for chronic disease prevention.

Before you throw your hands up in horror and say “but Ani, I can’t possibly eat nuts on a daily basis because of the calorie content and the impact on my weight” I ask you to please read on! Nuts have a stabilising effect on blood sugar levels and may therefore help prevent sugar cravings, hunger-pangs and mid-afternoon energy slumps. The fibre content may also help to keep you feeling fuller for longer. Almonds can replace other common snacks such as crisps or ‘cereal bars’ which are refined foods and certainly not as nutritious. In addition to this, studies have shown that including nuts in your daily diet will not cause you to pile on the pounds. A study published in 2003(3) found that almonds may also be useful in weight-reduction programmes:

The study scientists wanted to evaluate the effect of an almond-enriched, or complex carbohydrate-enriched, low-calorie diet in a weight reduction program. The study ran for 24-weeks and included a total of 65 overweight and obese adults age 27-79. The almond group ate 84g of almonds per day as part of their diet. Overall their daily nutrient intake was 39% total fat (25% monounsaturated fatty acids), and 32% carbohydrate (as percent of dietary energy). The other group ate a complex carbohydrate, low fat diet comprising 18% total fat (5% monounsaturated fatty acids), and 53% carbohydrate. Both diets had the same calorie and protein content.

Those on the almond supplemented diet, in contrast to complex carbohydrates, had greater sustained, reductions in weight, waist circumference, body fat mass and blood pressure. Both groups saw a reduction in symptoms characteristic of type 2 diabetes and metabolic syndrome (e.g. glucose levels, blood pressure, cholesterol, triglycerides, and insulin resistance), however among subjects with diagnosed type 2 diabetes, diabetes medication reductions were sustained or further reduced in a greater proportion of the almond group as compared to the carbohydrate group.

As my final offering I would like to cite a study that took place in 2002(4). In this study 81 individuals (male and female) ate around 50g almonds (about 320 calories) a day for six months following a period of six months of eating their normal daily diets. The participants received no additional dietary advice. During the year the body weight and normal exercise habits of the individuals was evaluated. During the almond feeding period, average body weight was not statistically or biologically increased. There was a positive increase in the unsaturated:saturated dietary fat ratio (a good ratio change!). The authors estimate that there was a natural energy compensation ie the extra energy from almonds was naturally displaced by an unconscious reduction in consumption of other foods (perhaps snacking stopped or consumption of sugary or refined foods declined).

Go ahead, try snacking on something different and health-full today, eat a few almonds (be sure that they are unsalted, un-blanched and with their skins still on)!

(1) Mandalari, C. Nueno-Palop, G. Bisignano, M. S.J. Wickham, and A. Narbad. 2008. Investigation of the potential prebiotic properties of almond (Amygdalus communis L.) seeds Appl. Envir. Microbiol. 2008 : [E-pub ahead of print 00739-08v1]
(2) Jaceldo-Siegl K, Sabaté J, Rajaram S, Fraser GE. 2004. Long-term almond supplementation without advice on food replacement induces favourable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr. 92(3):533-40.
(3) Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. 2003. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 27(11):1365-72.
(4) Fraser GE. 2002. Effect on body weight of a free 76 Kilojoule (320 calorie) daily supplement of almonds for six months. J Am Coll Nutr. 21(3):275-83
(5) Institute of Food Research press release

Written by Ani Kowal

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Unhealthy meals may cause immediate memory decline in some individuals

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Fri, 27 Jun 2008 07:01:49 GMT

New research(1) has just emerged from Baycrest which shows that adults with type 2 diabetes who eat unhealthy, high-fat, meals may experience memory declines immediately afterward, but this may be offset by taking antioxidant vitamin supplements together with the meal.

Baycrest is an academic health sciences centre, affiliated with the University of Toronto, which is internationally-renowned for its research on aging and the conditions associated with ageing such as memory loss, depression and stroke.

The study authors make reference to the fact that there is already a growing body of evidence that links diabetes to cognitive (mental) complications in humans. Adults with type 2 diabetes seem especially vulnerable to acute memory deficits after eating unhealthy foods. This latest study suggests that taking high doses of antioxidant vitamins C and E with such meals may help minimize those memory slumps.

One of the study authors, Michael Herman Chui, said “Our bottom line is that consuming unhealthy meals for those with diabetes can temporarily further worsen already underlying memory problems associated with the disease”.

The study was a very small preliminary trial that involved only 16 adults (with an average age of 63) with type 2 diabetes who were not regularly taking antioxidant supplements. They attended three weekly sessions that involved consuming a different test meal on each visit. One meal consisted of high fat foods (a Danish pastry, cheddar cheese and yogurt with added whipped cream); the second meal consisted of only water; and the third test meal was the same high-fat meal plus vitamin C (1000 mg) and E (800 IU) supplements.

After eating the meal, participants completed a series of tests that measured their recall abilities for words they had heard and paragraph information they had read. It was found that vitamin supplementation consistently improved recall scores. Compared to those who consumed only water or the meal with antioxidant vitamins, participants who ate the high fat meal showed significantly more forgetfulness (of words and paragraph information) in immediate and time delay recall tests.

The study authors emphasize that their findings obviously require further replication in much larger trials. Future studies will also need to look at how the antioxidant vitamins may be working. Personally, I would also like to see further trials using antioxidant foods, such as fruits and vegetables, in conjunction with meals to test if the same benefits are seen as with supplementation (I have a feeling results would be very positive)!

Type 2 diabetes is associated with persistent, long term oxidative stress, a known major contributor to cognitive (mental) decline and Alzheimer disease. Consuming unhealthy foods can induce this type of stress which is triggered by elevations of free radicals: unstable molecules that can damage body tissue, including brain tissue. These destructive reactions tend to occur over a 1-3 hour period after the ingestion of food. Fruits and vegetables contain numerous antioxidant nutrients and can minimise oxidative stress, it is important to include such foods as an integral part of all meals. This study showed that antioxidants could reduce immediate memory deficits caused by unhealthy eating.

Dr. Carol Greenwood, senior author of the study, cautioned that relying on antioxidant vitamins at meal time is not a quick fix. “While our study looked at the pill form of antioxidants, we would ultimately want individuals to consume healthier foods high in antioxidants, like fruits and vegetables” (well said!).

An overall healthy lifestyle is important in maintaining optimal mental health at all ages. This includes regular exercise, staying mentally active, being socially engaged in a variety of activities as well as adopting a healthy diet rich in fruits, vegetables and healthy fats found in oily fish, nuts and seeds.

(1) Chui MH & Greenwood CE. 2008. Antioxidant vitamins reduce acute meal-induced memory deficits in adults with type 2 diabetes. Nutrition Research. 28 (7): 423-494
(2) Baycrest press release

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Healthy eating for life......and more life!

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Tue, 24 Jun 2008 09:09:58 GMT

A fabulous study was published online yesterday (Monday 23rd June) in Circulation(1), a journal written by the American Heart Association. The study is particularly interesting as it looks at overall dietary patterns, rather than specific dietary elements, and the association to death from cardiovascular disease (heart disease and stroke) and other chronic diseases.

The scientists used information from 72,113 women who were free of heart attack, angina, coronary artery surgery, stroke, diabetes and cancer at the start of the study. The women were followed for 18 years from 1984-2002 and their dietary habits were tracked via validated food frequency questionnaires that were administered every 2-4 years throughout the 18 years.

Two very distinct eating patterns emerged and were noted by the scientists:
1. A ‘prudent’ diet – this was characterised by high intakes of fruit, vegetables, legumes (beans and pulses), fish, poultry and wholegrains.
2. A ‘western’ diet – this diet was characterised by high intakes of processed meat, red meat, refined grains, French fries and sweets/desserts.

During the 18 years 6011 women died. 1154 were cardiovascular deaths and 3139 were deaths from cancer. Analysis, which took into account lifestyle variables, found that following the healthy ‘prudent’ diet was associated with a 28% lower risk of cardiovascular death and a 17% lower risk of mortality from all causes. The women following the traditional western style diet were 22% more likely to die from cardiovascular disease, had a 16% increased risk of death from cancer and were 21% more likely to die from any cause.

A point to remember is that all of these women were initially healthy. At the start of the 18 year follow up they were free from all major diseases. Over the years, following a healthy diet reduced the risk of death from all causes. I love this study as it does not focus on one particular dietary element. It highlights the importance of adopting an overall healthy diet. A diet abundant in healthy foods provides our bodies with a huge host of different vitamins, minerals, healthy essential fats, fibre, flavonoids and more! All of these nutrients interact together in a complex way and are all important for our health.

One of the study authors, Dr Christin Heidemann, is quoted on Reuters as saying “These results highlight the importance of intensifying efforts to promote the adoption of a healthy diet including high intakes of vegetables, fruit, legumes, whole grains, fish and poultry and low intakes of red and processed meat, refined grains, French fries and sweets”. I wholeheartedly agree!!

Healthy eating for life may indeed give us more life!

(1)Heidemann C et al. 2008. Dietary patterns and risk of mortality from cardiovascular disease, cancer, and all causes in prospective cohort of women. Circulation. [E-pub ahead of print June 23]

Written by Ani Kowal

This weblog is sponsored by bodykind ®.

Calls for a re-examination of Vitamin D recommendations

Ani Kowal BSc(Hons), MSc, Assoc.Nutr — Mon, 23 Jun 2008 07:30:56 GMT

On Thursday (19th June) the American Medical Association (AMA), the largest doctors organisation in the USA, voted at their Annual Meeting to urge the Food and Drug Administration to re-examine the recommendations for vitamin D intake in light of new scientific evidence.

Those of you who have been reading my posts will know that I have mentioned vitamin D a couple of times already with respect to prevention of many diseases including cancer and heart disease. This year alone there have been over 100 papers, articles or studies released which show how important this ‘sunshine vitamin’ is for our optimal health and wellbeing. There is an almost constant stream of new scientific findings showing benefit.

The AMA are concerned because the American Reference Intake Values for Vitamin D were established back in 1997. I hope that here in the UK we follow suit soon and re-examine our recommended intake too. Ours was set back in the early 1990s! Current research strongly suggests that we need more of this important vitamin than previously thought.

On Friday (20th June) a study(1) was published in the Journal of Clinical Oncology, I wanted to mention it here because it did not look at vitamin D with regards disease prevention. The study looked at vitamin D and survival after cancer. It has been previously shown that individuals with higher levels of vitamin D in their blood are less at risk of contracting colorectal cancer. This present study found that among patients affected by colorectal cancer a higher pre-diagnosis vitamin D level was associated with a significant improvement in overall survival. The authors of the study say that a trial is being planned in which colon cancer patients will take vitamin D along with post-surgery chemotherapy to assess whether there are any benefits with supplementation.

Just as I was about to finish this post a very interesting piece of peer-reviewed clinical research came to light(2) that was published in Pain Treatment Topics a few days ago. The paper looked at vitamin D in relation to ‘pain’ and found that:

“Inadequacies of vitamin D have been linked to chronic musculoskeletal pain of various types, muscle weakness or fatigue, fibromyalgia syndrome, rheumatic disorders, osteoarthritis, hyperesthesia, migraine headaches, and other complaints. It also has been implicated in the mood disturbances of chronic fatigue syndrome and seasonal affective disorder. Current best evidence demonstrates that supplemental vitamin D can help to resolve or alleviate chronic pain and fatigue syndromes in many patients who have been unresponsive to other therapies.”

There are downloadable documents on the Pain Treatment Topics website which provide detailed background information and recommendations. There is a Full report and a Patient brochure available. If you are suffering from any of the mentioned conditions you may wish to discuss this evidence with your doctor to see if Vitamin D supplementation could be useful to you.

Many of us find that spending some time in the sunshine is very healing for the mind and helps to reduce perceived stress-levels too. It really does seem like the sun is important for the health of the body too!

(1)Ng K et al. 2008. Circulating 25-Hydroxyvitamin D Levels and Survival in Patients With Colorectal Cancer. Journal of Clinical Oncology. 26(18):2984-2991
(2) Stewart B. Leavitt, MA, PhD, Pain Treatment Topics, June 2008. Vitamin D – A Neglected 'Analgesic' for Chronic Musculoskeletal Pain. An Evidence-Based Review & Clinical Practice Guidance

Written by Ani Kowal

This weblog is sponsored by bodykind ®.