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Beat the winter blues: Supplements and SAD

admin — Wed, 19 Oct 2011 08:00:13 +0000

In Parts 1 and 2, I wrote about the impact of light therapy and diet on managing the symptoms of seasonal affective disorder (SAD) and its milder form, the ‘winter blues’. In Part 3 we’ll look at further nutritional support for this common disorder.

Evidence suggests that people with SAD who have low levels of vitamin D might benefit from supplementation.

Vitamin D

As there are fewer daylight hours in the winter months, levels of Vitamin D in the body can drop. While light boxes represent a promising treatment option for SAD, they do not provide UV light and so will not boost Vitamin D levels. Researchers have tested whether Vitamin D supplementation can improve mood during the winter months. A double-blind study found that mood improved in healthy people without SAD who received 400 or 800 IU per day of vitamin D for five days in late winter (1).

Another study tested the effects of supplementation with either 600 or 4000 IU of vitamin D every day for six months (2). Both dosages led to improved mood and general well-being in the participants, with those on the higher dose experiencing greater benefits.

Although additional research needs to be done before any conclusions can be made, the available evidence suggests that people with SAD who have low levels of vitamin D might benefit from supplementation.

Magnesium

The Western diet, high in animal produce and refined carbohydrates, leaves us vulnerable to deficiency in the mineral magnesium. This may affect mood, because conversion of tryptophan to mood-enhancing serotonin is dependent on sufficient levels of magnesium. Studies indicate that an insufficient level of magnesium can alter also levels of melatonin and upset the body’s biological clock, a pattern that is seen in SAD (3).

Supplementing with magnesium can be recommended to those with insufficient intake. I prefer the forms magnesium citrate or magnesium taurate, which are bioavailable, well-absorbed forms.

Omega-3

I wrote about the importance of omega 3 in optimising serotonin levels in Part 2. These oils appear to have a natural anti-depressant action, and their effect on mental health has been widely studied. While omega-3 can be supplied through oily fish in the diet, those who are concerned with levels of mercury in fish might want to try supplementing with a fish oil that has been screened for contaminants.

Omega 3 oils appear to have a natural anti-depressant action, and their effect on mental health has been widely studied.

St John’s Wort

St John’s Wort is widely recognised as an effective supplement for mood disorders, and one small randomised study has investigated its benefit for those with SAD (4). The blinded study tested the effects of a daily dose of 900mg of St John’s Wort over 4 weeks. It concluded that the supplement may be an efficient therapy for those with SAD, though further research is needed.

This herb is thought to increase serotonin levels by inhibiting serotonin reuptake, working in a similar way to conventional selective serotonin reuptake inhibitor (SSRI) antidepressants. If you are using a light box to relieve SAD or the ‘winter blues’, then you should check with your GP before taking St John’s Wort, as this herb can make your eyes more sensitive to light.

As winter approaches, the short days and long nights of the season can make life difficult for those with SAD. Even in its milder form, the ‘winter blues’, symptoms of low mood, fatigue and weight gain can make life miserable. The good news is that some fairly simply lifestyle adjustments can make a positive difference. Using a sunrise alarm clock in the mornings for instance can also help you get out of bed on the “right side”. The evidence for bright light therapy with an approved light box is compelling, and coupling this with nutritional support might just help you to banish those winter blues for good.

Written by Nadia Mason

References

1. Lansdowne AT, Provost SC. Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl) 1998.135:319–23.

2. Vieth R, et al. Randomized comparison of the effects of the vitamin D3 adequate intake versus 100 mcg (4000 IU) per day on biochemical responses and the wellbeing of patients. Nutrition Journal 2004. 3:8

3. Wester PO. Magnesium. Am. J. Clin. Nutr. 1987. 45 (5 Suppl): 1305–12. PMID 3578120

4. Durlach J, Pagès N, Bac P; Bara M, Guiet-Bara A, Agrapart C
Chronopathological forms of magnesium depletion with hypofunction or with hyperfunction of the biological clock. Magnesium research : official organ of the International Society for the Development of Research on Magnesium 2002.15(3-4):263-8.

5. Kasper S. Treatment of seasonal affective disorder (SAD) with Hypericum extract. Pharmacopsychiatry 1997. 30:89-93.

The health benefits of coconut oil

admin — Mon, 12 Sep 2011 12:00:27 +0000

Coconut oil has recently become increasingly prevalent both in the media and in current research which has found that many of its contents can be extremely beneficial to health. For example, one recent study (1) published in the Asian Pacific Journal of Tropical Medicine this year reported on its vast medicinal aspects, as it has been found to be antibacterial, anti-fungal, antiviral, antioxidant, immunostimulant (supports the immune system), and the list goes on.

Current research has found that coconut oil can be extremely beneficial to health. (8)

Additionally, another study (2) comments on previous research reporting on the many health benefits of coconut oil. These include preventing illnesses and diseases, such as reducing the risk of heart disease, aiding digestion and helping to keep skin elastic and silky, keeping wrinkles at bay. This can be attributed to its numerous nutrient contents including being rich in medium chain fatty acids, such as lauric acid which has shown to inhibit harmful elements (pathogens) within the body which can help to slow the effects of ageing (3). This study (3) also found that virgin coconut oil had greater antioxidant activity than the refined oil and another study (4) suggested that coconut oil intake is associated with beneficial lipid profiles which promotes healthy cholesterol levels due to its high density lipoprotein content. An all round health booster!

Also, you may have seen the recent article in the Daily Mail (5) that reports on the use of coconut oil by supermodel Miranda Kerr (wife of actor Orlando Bloom), where she is quoted as saying that she credited her glowing clear skin and shiny hair to the oil. One study (6) also reported on the oils beneficial effects to the skin saying that it had shown to have antimicrobial effects on fungi and viruses which can inhabit atopic dermatitis. In this study, published in 2008 by the American Contact Dermatitis Society, patients topically treated with virgin coconut oil (by rubbing the oil into their skin) reported significantly reduced scores for dryness and related conditions. Therefore you may find some relief from rubbing this oil into your dry spots on your elbows, knees and ankles or even see if this helps with sunburn or any other problem skin areas.

Also, another study (7) identified the superior effects of coconut oil when applied (topically) to hair before conditioning compared to mineral oil and other vegetable oils such as sunflower oil. They reported protective effects to both undamaged and chemically treated hair. They attributed this effect to the ability of coconut oil to access the hair cuticle and lubricate it, which reduces water retention and swelling. You may also find that coconut oil can help with split ends.

So as well as being a healthy oil when consumed on salads, used as a cooking oil or even a spoonful in your green tea just like Miranda Kerr, you can also benefit from using this oil topically on skin and hair.

P.S. A top tip may be to rub some into your shoes to soften them which may prevent any irritation they may cause you, as well as making your feet smell like coconuts!

Written by Lauren Foster

References

(1) DebMandal, M. & Mandal, S. (2011) Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention. Asian Pacific Journal of Tropical Medicine, 241-247.

(2) Arenillo, S.A (2008) Yield and Quality of Virgin Coconut Oil Using Varieties of Coconuts. Liceo Journal of Higher Education Research, Vol. 5, No. 2, 190-198.

(3) Marina, A.M., Che Man, Y.B. & Amin, I.(2009) Virgin coconut oil: emerging functional food oil. Trends in Food Science & Technology, 20, 481-487.

(4) Feranil, A.B., Duazo, P.L., Kuzawa, C.W., Adair, L.S. (2011) Coconut oil is associated with a beneficial lipid profile in pre-menopausal women in the Philippines. Asian Pacific Journal of Clinical Nutrition, 20, (2):190-195.

(5) Daily Mail (2011) Victoria’s Secret? Coconut oil… Sales boom as model Miranda Kerr reveals daily dose of ‘healthy fat’ is key to her beauty. Mail Online. (Online): (Accessed 5/9/2011).

(6) Verallo-Rowell, V.M., Dillague, K.M., Syah-Tjundawan, B.S. (2008) Novel Antibacterial and Emollient Effects of Coconut and Virgin Olive Oils: Methods, Dermatitis, 19(6):308-15.

(7) Rele, A.S. & Mohile, R.B. (2003) Effect of mineral oil, sunflower oil, and coconut oil on prevention of hair damage. Journal of Cosmetic Science, 54(2):175-92.

(8) Image courtesy of pixomar.

Back To School – Part 1 – Children’s Nutrition

admin — Tue, 30 Aug 2011 12:00:49 +0000

With your children rested and rejuvenated from the summer holidays and poised and ready to return to school in September, now is the perfect time to make changes to their diet to improve their health and academic performance alike.

Now is the perfect time to make the changes to your children's diet to improve their health and academic performance alike. (5)

Childhood is a very demanding time for the body. Both physical and mental growth and development are operating at top speed which means that the food and ‘fuel’ children receive at this stage of life is crucial for their present and future development as adults. As their provider of food, parents and guardians are ultimately responsible for the majority of what their child consumes, however this is often more easily said than done in an age where long hours at work are the norm and time is of the essence.

The easy option would be to give your kids quick processed foods, however these foods are often laden with saturated fats, sugars, and salt and their consumption in childhood has been linked to the formulation of atherosclerosis (where fat deposits stick to the arterial walls) which can increase risks to health and disease in later life. These foods are also heavily associated with childhood obesity which is now an epidemic (1). Therefore it is vitally important to give your kids healthy foods and limit the junk to help them to get the best possible nutrition.

Natural, fresh and nutrient dense foods should form the majority of a child’s daily food consumption. These foods can include a variety of fruit such as Oranges which contain vitamin C to keep our children’s cells, tissues and organs healthy as well as to strengthen the immune system. Cherries are full of antioxidants and bioflavonoids to reduce inflammation which can help headaches. Strawberries contain a wide range of vitamins and minerals especially vitamin C.

Vegetables are also essential such as broccoli for vitamin C and fibre as well as antioxidants. Peas are an excellent source of fibre and many vitamins especially vitamin K which is good for bones. Carrots contain vitamin A providing benefits to eyes and skin and sweetcorn provides fibre and the antioxidants lutein and zeaxanthin which are especially good for the eyes.

Wholegrains such as wholemeal bread, pasta and brown rice as well as legumes are also great for keeping our kids blood sugar levels balanced and to prevent snacking. Low fat dairy is also needed to build strong bones and teeth as well as lean meats such as poultry for protein. Fish is very important for the ‘good fats’ omega 3’s which are great for brain function, concentration and also for skin, hair and nails. These foods are packed full of great health boosting nutrients such as antioxidants, vitamins, minerals and fatty acids to help keep kids healthy with strong immune systems, great learning capacity, full of energy and to reduce their risk of disease (3). They also contain complex carbohydrates (fibre) to balance blood sugar, reducing those dreaded sugar rushes as well as limiting hunger pangs and keeping your child’s digestion on track. With all of these benefits it’s easy to see why it’s so important to try to include these foods in your child’s diet.

As well as improving your child’s diet, you may wish to consider supplements specifically designed for children to ensure you give them the vital nutrients their developing body needs as the nutrients mentioned previously (e.g. multivitamins, vitamins C and K, omegas, lycopene, lutein and zeaxanthin) can all be found in a supplement form. There are a good number of supplements appropriate for children and you may which to get some advice from a registered nutritionist for any more complex requirements. However, here are a few that can make life easier for parent and child alike.

• Essential Fatty Acids – Known to aid in behavioural issue, to boost academic performance and to ease skin problems including eczema.

• Pycnogenol – More than 200 studies show this patented pine bark extract to be safe and effective in numerous health conditions including respiratory health in adults and children.

• Echinacea - Offers an immune boosting alternative to antibiotics for minor day to day ailments.

• Probiotics – Immune supporting and digestion boosting. Look for formulations specifically designed for children.

• Multivitamins – A daily insurance policy to ensure your child has the nutrients required for optimum nutrition. They have also been shown to aid in behavioural problems.

Don’t miss part 2 of our back to school blogs where we share our top tips for healthy lunch boxes and snack ideas.

Written by Lauren Foster

References

1. Foresight Group (2007). Government Office for Science. Tackling Obesities: Future Choices – Project Report 2nd Edition. London: HM Government.

2. Melanson, K.J. (2008) Nutrition Review: Lifestyle Approaches to Promoting Healthy Eating for Children. American Journal of Lifestyle Medicine, 2: 26.

3. Abdel-Salam, A.M. (2010) Functional Foods: Hopefulness to Good Health. American Journal of Food Technology, 5: 86-99.

4. Singh, P. & Goyal, G.K. (2008) Dietary Lycopene: Its Properties and Anticarcinogenic Effects. Comprehensive Reviews in Food Science and Food Science and Food Safety, Vol. 7, Issue 3, 255-270.

5. Image courtesy of Ambro.

Udo’s Choice spotlight part 1 – Top 5 reasons to take Ultimate Oil Blend

admin — Tue, 09 Aug 2011 12:00:52 +0000

Udo’s Choice Ultimate Oil Blend is a certified organic blend of unrefined nutritional oils, free of the contaminants and damaged constituents found in processed oils. Its unique formulation will provide you with an excellent source of the unprocessed, readily utilised omega 3 and 6 essential fatty acids that are vital for life.

As part of a low saturated fat, low cholesterol diet these can contribute to improved cardiovascular and general health.

Dr Udo spent considerable time creating Udo’s Choice Ultimate Oil Blend, tweaking the ingredients to give the right profile of oils, co-factors, and minor ingredients. Only Udo’s Choice Ultimate Oil Blend is made to his exacting recipe, so beware of imposters with different ingredients claiming the same fatty acid profile & benefits.

In every drop of Udo’s Choice Ultimate Oil Blend you will find:

Flax seed oil*, sunflower seed oil*, sesame seed oil*, coconut oil*, evening primrose oil* (13 mg gla/15 ml), soy lecithin, rice bran and rice germ oils, oat bran and oat germ* oils, mixed tocopherols: the oils in this blend supply a range of fatty acids including 2:1:1 ratio of Omega 3, 6 and 9.

Udo’s Choice Ultimate Oil Blend is a blend of organic seed oils that provide the Essential Fatty Acids Omega 3 and 6 needed for optimal health.

Top 5 reasons to try Udo’s Choice Ultimate Oil Blend

1. Blend

Udo’s Choice Ultimate Oil Blend is a blend of organic seed oils that provide the Essential Fatty Acids Omega 3 and 6 needed for optimal health. They are called essential as our body’s cannot produce them and need to be included in our diet. Our western diets tend not to have much Omega 3 at all and what Omega 6 we have tends to be damaged by processing or exposure to heat, light or oxygen. For optimal health it is therefore important that we obtain a source of healthy, undamaged, unprocessed Omega oils. Udo’s Choice Ultimate Oil Blend contains twice as much Omega 3 as 6 to provide a greater quantity of this Essential fat whilst providing an adequate amount of Omega 6 for health.

2. ‘Foundation’ vs ‘supplement’ oil

Every day through our diet we typically ingest between 75 – 125 g of oil through such things as butters and spreads, cooking oils, processed foods, meats, seeds and nuts. For optimum health we need to ensure that this daily “foundation” of fats is as healthy and undamaged as possible. Some people choose to supplement with fish oils and whilst this is fine it is worth noting that this only provides between 1-5 g of oil per day. Udo’s Oil provides an opportunity to replace some of the damaged, highly processed fats with undamaged, unprocessed essential fats by mixing Udo’s Oil in our foods. In this way whatever we choose to supplement with we are ensuring that our “foundation” is as healthy as possible.

3. Ratio

The ratio of Omega 3 to 6 is all important. If our diets have too much of one over the other then we can develop symptoms of Omega 3 or 6 deficiency. Ideally a ratio inside the body of around 1 to 1 is generally accepted as being optimal. Whilst the western diet generally has a higher proportion of Omega 6 than 3, both of these tend to be damaged through processing or cooking. By including Udo’s Choice Ultimate Oil Blend which has twice as much Omega 3 as 6 but still provides an adequate amount of healthy, undamaged Omega 6 you can ensure that the ratio inside your body is more like the ideal 1 to 1.

Try blending Udo's Choice Ultimate Oil Blend in a healthy smoothie

4. Quality

Omega 3 and 6 Essential Fatty Acids are very delicate and susceptible to damage by exposure to heat, light or oxygen. Udo’s Choice Ultimate Oil Blend is manufactured in a heat, light and air free environment and then bottled in dark glass, nitrogen flushed to keep oxygen out, packed in a box and kept in the fridge to provide you with the freshest and most nutritional Omega 3 and 6 oil blend possible.

5. Ease of use

Udo’s Choice Ultimate Oil Blend can easily be included in your daily diet. Pour over hot food (never cook with it!), blend it in a smoothie or soup, drizzle over salad or mix it with mashed potato. The only limit is your imagination. Read more about healthy smoothie recipes here.

Add a comment below and tell us about your favourite way to take a supplement…

Written by Udos Choice

Fish and fish oils may be important for bone health

admin — Thu, 30 Jun 2011 12:00:23 +0000

The long chain omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in oily fish such as salmon, mackerel, trout and sardines, play an important role in optimal health. As previously mentioned in my blog posts they are important for our hearts, brain, eyes and may protect against various conditions. There is also some evidence to suggest that these fatty acids are important for bone health and perhaps prevent against osteoporosis and osteoarthritis.

A new study has found that fish consumption may protect against bone loss.

A new study published in the American Journal of Clinical Nutrition (1) has found that fish consumption may protect against bone loss. The study aimed to look at the association between dietary intake of fatty acids and fish and bone mineral density in older adults (average age of 75 years). The study tracked changes in bone mineral density over a four year period.

The results of the study showed that high intakes of fish, 3 or more servings of fish a week, were associated with maintenance (ie no changes) in bone mineral density in men and women. The study was only an association study so it does not prove that eating fish can prevent bone loss in old age however, previous studies have also found that eating a diet rich in fish or having good intakes of the fish oils EPA and DHA, may contribute to a reduced risk of osteoporosis. It is thought that the fish oils may be working to protect bone through their anti-inflammatory actions. Inflammation in the body is known to be involved in the process of bone loss.

More evidence and further research is needed before firm conclusions can be drawn, however, oily fish has been shown in numerous studies to benefit health so including at least 2 servings a week in the diet is a good idea. For individuals who don’t regularly eat fish a fish oil supplement rich in DHA and EPA may be worth considering but it is always best to check with a medical doctor prior to starting any new supplement regimen.

A healthy diet is important for strong, healthy bones. Calcium, vitamin D are well known to be important for healthy bones but there are many other nutrients that are involved in bone strength such as magnesium, zinc, copper, potassium, silicon, manganese, vitamin K, vitamin C, vitamin B and phytonutrients – biochemical plant compounds found in fruits and vegetables. A varied, healthy diet, especially on rich in fruits and vegetables and unprocessed unrefined pulses, beans, nuts/seeds and wholegrains, will provide a huge array of nutrients that may positively impact bone health. Please read my other posts relating to bone health for more information on how good nutrition may be helpful to keep bones strong.

(1) Emily K Farina EK et al. 2011. Protective effects of fish intake and interactive effects of long-chain polyunsaturated fatty acid intakes on hip bone mineral density in older adults: the Framingham Osteoporosis Study. Am J Clin Nutr. 93:1142-1151.

Written by Ani Richardson

High levels of vitamin D associated with reduced risk of developing early age-related macular degeneration

admin — Tue, 07 Jun 2011 12:00:38 +0000

Age Related Macular Degeneration, or AMD, is the most common cause of blindness in people over the age of 50 in the UK. Previously I have written a lot about omega 3 fatty acids in relation to AMD, now a new study (1) published in the Archives of Ophthalmology has found that high levels of vitamin D in the bloodstream appear to be associated with a decreased risk of developing early age-related macular degeneration among women younger than 75 years.

A new study published in the Archives of Ophthalmology has found that high levels of vitamin D in the bloodstream appear to be associated with a decreased risk of developing AMD (3).

The exact causes of AMD are unknown although free radical damage, where unstable oxygen molecules damage the eye cells, is strongly implicated. Tobacco smoke and sun exposure can increase the level of free radicals in the body and both are a risk for AMD. High blood pressure and diabetes are also risk factors as these conditions can limit blood flow to the eyes.

The scientists (1) conducting this study wanted to look at the relationship between blood levels of vitamin D (serum 25-hydroxyvitamin D (25[OH]D)) and the prevalence of early age AMD in over 1000 women. It is noted in the research paper that “Serum 25(OH)D is the preferred biomarker for vitamin D status, as it reflects vitamin D exposure from both oral sources and sunlight.” (1)

The initial (1) analysis found that no significant relationship was found between vitamin D status and early or advanced AMD. However, when further analysis was done it was found that in the (968) women who were younger than 75 years old higher levels of serum vitamin D was associated with a significantly decreased risk of early AMD, in women 75 years and older (319), higher levels were associated with only a borderline statistically significant increased risk (1).

It is likely that many people in the UK have low blood levels of vitamin D.

It was also found (1) that among women younger than 75 years, intake of vitamin D from foods and supplements was related to decreased risk of early AMD but no relationship was observed with self-reported time spent in direct sunlight. Women who consumed the most vitamin D (from food and supplements) had a 59% decreased risk of developing early AMD compared with women who consumed the least vitamin D. The top food sources of vitamin D in the sample were milk, fish, fortified margarine and fortified cereal. The authors conclude that (2)”This is the second study to present an association between AMD status and 25(OH)D, and our data support the previous observation that vitamin D status may potentially protect against development of AMD,” “More studies are needed to verify this association prospectively as well as to better understand the potential interaction between vitamin D status and genetic and lifestyle factors with respect to risk of early AMD.”

As stated this is just an association study and more research is needed before any firm conclusions can be drawn as to whether vitamin D can protect against the development of AMD. As you can see from all my previous posts on vitamin D there is no set recommendation for daily supplement use and it is likely that many people in the UK have low blood levels of this important vitamin. If you decide to take vitamin D supplements it is always best to check with your medical doctor first, especially if you are considering high doses (over 2000iu daily).

(1) Millen AE et al. 2011. Vitamin D Status and Early Age-Related Macular Degeneration in Postmenopausal Women. Archives of Ophthalmology. 129 (4): 481-489
(2) Press release. JAMA and Archives Journals (2011, April 11). High levels of vitamin D appear to lower risk of age-related macular degeneration in young women. ScienceDaily. Retrieved April 12, 2011, from http://www.sciencedaily.com¬ /releases/2011/04/110411163817.htm

(3) Image courtesy of Jeroen van Oostrom

Written by Ani Richardson

Summer is on its way – Part 2: Sun protection through nutrition

admin — Thu, 02 Jun 2011 12:00:30 +0000

Protecting your skin from the sun’s harmful rays doesn’t stop with applying sun creams. There is a wide range of things we can do nutritionally to protect our bodies from the inside out.

A Mediterranean diet rich in fish, whole grains, beans/pulses, vegetables, fruits and olive oil is full of antioxidants and omega 3 fatty acids. (2)

Many people admire the olive complexions of our Mediterranean neighbours although it is their diets that we should perhaps pay the most attention to. Dr Niva Shapira writes on the importance of antioxidants and omega 3 fatty acids for the protection against sun damage to the skin (1). She comments that in Mediterranean regions the rate of melanoma skin cancers is low even though the solar radiation is high, and that much of the protection against sun damage comes from the diet. The paper concentrates on the traditional Greek-style Mediterranean diet (3) which is rich in fish, whole grains, beans/pulses, vegetables, fruits and olive oil. Long chain omega 3 fatty acids are used by the body for the production of potent anti inflammatory chemicals and may help to reduce sun induced inflammation, UVB skin sensitivity and may also help in the prevention of sunburn.

Antioxidants, vitamins and flavonoids may help to ‘quench’ destructive molecules that lead to sun damage. Vegetables and fruits, especially the colourful ones, contain an array of different antioxidants so be sure to get your five a day.

Beta carotene, lycopene and lutein are carotenoids that seem to be particularly effective for protecting against sun damage. Good sources include carrots, sweet potatoes, tomatoes, squash, peppers, cantaloupe melons, nectarines, papaya, mango and dark green vegetables.

Astaxanthin is a red-coloured ‘carotenoid’ that causes lobsters, flamingos and salmon to be a deep shade of pink. It also happens to be a great filter for UVA and UVB light.

Astaxanthin supplements may be the perfect addition to help those with fair skin and who are prone to sunburn, protect themselves from the sun. Used alongside sun creams it may help to lessen the reaction to UV light that causes itchy, raised patches called hives or UV urticaria.

Blackcurrant contains more anthocyanodins, vitamins C, E and polyphenols than even Blueberries.

A nice addition to Astaxanthin is Blackcurrant extract. Blackcurrant contains more anthocyanodins, vitamins C, E and polyphenols than even Blueberries, which is why the two ingredients are so good for the effects of sunlight on the macula at the back of the eye.

Anthocyanodins also protect connective tissue by maintaining its elasticity, something lost in prematurely ageing skin. This means that they are ideally combined when someone needs to protect their skin in the long term from the damage UVA and UVB rays can cause.

The most important thing to remember when enjoying the sun shine this year though is to be sensible and safe. If you have been out in the sun for a while, go and get some shade. Wear adequate clothing, keep well hydrated and avoid prolonged sun bathing. That way you will be in tip top condition to make the most of those precious hours of sunshine!

(1) Shapira N. 2010. Nutritional approach to sun protection: a suggested complement to external strategies. Nutrition Reviews. 68:75-86.

(2) Image Courtesy of m_bartosch.

(3) Ani Richardson (BSc, MSc Nutritional Medicine, RNutr). Mediterranean diet comes up top again. bodykind Blog, May 4th 2011.

Written by Mike Pye

Omega 3 fats during pregnancy are important for memory function of children

AniKowal — Mon, 23 May 2011 12:00:30 +0000

Long chain omega 3 fatty acids from oily fish such as salmon, mackerel, trout and sardines are essential for the efficient function of the brain and body. It is well known that having good intakes of the long chain omega 3 fats during pregnancy and in early infancy is important for brain function and cognitive development in infancy. A new study (1) has now found that having good intakes of the long chain fats during pregnancy has long term positive effects on memory function in school-aged children.

Children with higher cord plasma concentrations of DHA performed better in the tests than those children who had lower DHA levels at birth. (2.)

The study, which was published in the American Journal of Clinical Nutrition, aimed to examine the relationship of the long chain omega 3 fats and memory function in school-aged children who were from a fish-eating community. The study assessed over 150 children with an average age of 11 years. The birth records of the umbilical cord plasma concentrations of the long chain omega 3 fat DHA (docosahexaenoic acid) were used as a measure of omega 3 levels at birth. The children were asked to perform various tests such as visual recognition tasks and memory tasks.

The researchers (1) found that the children with higher cord plasma concentrations of DHA performed better in the tests than those children who had lower DHA levels at birth. Analysis of the results showed positive associations between cord DHA concentrations and performance on neurobehavioral assessments of memory. The authors of the study conclude that “To our knowledge, this study provides the first neurophysiologic and neurobehavioral evidence of long-term beneficial effects of n−3 PUFA intake in utero on memory function in school-age children”.

The study only shows an association between prenatal intake of omega 3 fats and long term memory function in children and further studies would be needed to confirm the links. However, the omega 3 fats are vital for optimal health. As my previous blog posts on the topic have shown omega 3 fats are important for the health of the heart, prevention and treatment of inflammatory conditions, the health of bones, brain and nerves. Including these fats in the diet from a young age (and during pregnancy) is important for health. As I have previously written there is also evidence to suggest that these fats can help to prevent/treat ADHD (attention deficit hyperactivity disorder) in children. Many people in the UK do not eat oily fish regularly (at least twice a week) and may not be getting enough of the long chain omega 3 fats in their diets. If you do not regularly eat fish you may wish to consider talking to your doctor about the possibility of taking a daily fish oil supplement. There are also vegetarian and vegan supplements which provide the long chain omega 3 fats, EPA and DHA, from algal sources.

(1) Olivier Boucher O et al. 2011. Neurophysiologic and neurobehavioral evidence of beneficial effects of prenatal omega-3 fatty acid intake on memory function at school age. Am J Clin Nutr. 93:5 1025-1037
(2) Image courtesy of Grant Cochrane

Written by Ani Richardson

Study provides information about omega 3 fatty acids and obesity related disease risk

AniKowal — Mon, 16 May 2011 12:00:41 +0000

The health benefits of the long chain omega 3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are well documented. These long chain fats are found in oily fish such as salmon, trout, mackerel and sardines. A new study (1), which involved over 300 Yup’ik Eskimos in Alaska, has found that a high intake of these omega 3 fatty acids may help to prevent obesity-related chronic diseases such as heart disease and type 2 diabetes. These Eskimos have around 20 times more long chain omega 3 fatty acids compared to normal western populations.

High intake of omega 3 fatty acids may help to support heart health

These Yup’ik Eskimos have a traditional diet which include large volumes of oily fish. They also have a prevalence of overweight and obesity which is actually similar to that of the general U.S population. This meant that the researchers could study whether the long chain omega 3 fats could change the association between obesity and chronic disease risk.

The study involved 330 Yup’ik Eskimos living in the Yukon Kuskokwim Delta region of southwest Alaska. 70% of these individuals were overweight or obese. The study participants provided blood samples as well as health information. Diet was assessed by asking participants what they ate in the past 24 hours. Individuals were also asked to keep a detailed food log for three consecutive days. Height, weight, percent body fat, blood pressure and physical activity were also measured.

The Results showed that in those participants who were overweight/obese and with the lowest blood levels of the long chain omega 3 fatty acids DHA and EPA had strongly increased blood triglyceride (blood fat) levels and C-reactive protein, or CRP (a measure of overall body inflammation). Elevated levels of triglycerides and CRP are known to increase the risk of heart disease and, possibly, diabetes. The overweight/obese participants who had high levels of the long chain omega 3 fatty acids in their blood did not have high blood triglyceride or CRP levels.

In a press release Dr Alan Kristal, a senior author, said (2) “These results mimic those found in populations living in the Lower 48 who have similarly low blood levels of EPA and DHA,” “However, the new finding was that obesity did not increase these risk factors among study participants with high blood levels of omega-3 fats,” Another senior author, Zeina Makhoul, said (2) “Interestingly, we found that obese persons with high blood levels of omega-3 fats had triglyceride and CRP concentrations that did not differ from those of normal-weight persons,” “It appeared that high intakes of omega-3-rich seafood protected Yup’ik Eskios from some of the harmful effects of obesity.”

These findings are incredibly interesting. It is also known that while Yup’ik Eskimos have overweight/obesity levels similar to those in the U.S. overall, their prevalence of type 2 diabetes is significantly lower – 3.3% versus 7.7%. Zeina Makhoul said (2) “While genetic, lifestyle and dietary factors may account for this difference,”"it is reasonable to ask, based on our findings, whether the lower prevalence of diabetes in this population might be attributed, at least in part, to their high consumption of omega-3-rich fish.”

Increasing your intake of fatty fish via diet or supplementation is beneficial to health

The authors of this study (1) concluded that in this population of Eskimos high blood levels of EPA and DHA are association with lowered blood fat levels and lowered systemic inflammation among overweight and obese individuals. They also say their results might help to inform new recommendations for long chain omega 3 fatty acid intakes for the reduction of obesity-related disease risk.

Oily fish can make a significant positive contribution to health. Eating oily fish at least twice a week is a good way to ensure good omega 3 levels in the body. If you do not regularly eat oily fish you might want to consider speaking to your medical doctor about the option of taking omega 3 supplements. In the press release one of the study authors said “There are good reasons to increase intake of fatty fish, such as the well-established association of fish intake with reduced heart disease risk,” “But we have learned from many other studies that nutritional supplementation at very high doses is more often harmful than helpful.” Before making public health recommendations, the researchers said that randomized clinical trials are needed to test whether increasing omega-3 fat intake significantly reduces the effects of obesity on inflammation and blood triglycerides (2). “If the results of such a trial were positive, it would strongly suggest that omega-3 fats could help prevent obesity-related diseases such as heart disease and diabetes,”

(1) Makhoul Z et al. 2011. Associations of obesity with triglycerides and C-reactive protein are attenuated in adults with high red blood cell eicosapentaenoic and docosahexaenoic acids. European Journal of Clinical Nutrition. In Press. DOI: 10.1038/ejcn.2011.39

(2)Press Release. Fred Hutchinson Cancer Research Center (2011, March 24). Eskimo study suggests high consumption of omega-3s in fish-rich diet reduces obesity-related disease risk. ScienceDaily. Retrieved March 25, 2011, from http://www.sciencedaily.com /releases/2011/03/110324153712.htm

Written by Ani Richardson

Study links fish and omega 3 fats to reduced risk of age-related macular degeneration in women

AniKowal — Mon, 02 May 2011 05:00:45 +0000

Fish and long chain omega 3 fats found in oily fish such as mackerel, salmon, trout and sardines have been previously linked to a reduced risk of age-related macular degeneration (AMD) and eyesight preservation. Now a new large study in women (1) has found that regular consumption of fish and long chain omega 3 fats (EPA eicosapentaenoic acid and DHA docosahexaenoicacid) may protect against AMD.

It is still largely considered in the medical community that there is no recognised means of preventing against AMD other than through avoidance of cigarette smoking (1). Any dietary prevention strategy would therefore be of public health significance since AMD is the most common cause of blindness in the UK in people aged over 50.

To recap from previous posts: The macular is the light sensitive area in the centre of the retina that controls visual field and the ability to see colours. AMD is caused by the deterioration of the macular. As this happens the peripheral, outer, vision remains intact as the centre field of vision becomes slowly blurry, grey or filled with a large black spot. Two forms of AMD exists: the dry form which develops slowly, accounting for 90% of all cases; and the wet form which causes rapid deterioration of central vision.
The exact causes of AMD are unknown although free radical damage, where unstable oxygen molecules damage the eye cells, is strongly implicated. Tobacco smoke and sun exposure can increase the level of free radicals in the body and both are a risk for AMD. High blood pressure and diabetes are also risk factors as these conditions can limit blood flow to the eyes.

I have written about studies in the past which have linked diet and protection against AMD and also studies which show that fish and omega 3 fats might be protective, however data is considered to be limited at this stage. This new study (1) adds to the evidence base and hopefully brings the value of nutrition into the medical foreground.

The study (1) involved looking at detailed food-frequency questionnaires for over 38000 female health professionals. The women were free of an AMD diagnosis at the start of the study. The women were then followed for about 10 years and any cases of AMD were noted. 235 cases of AMD were confirmed over the 10 years. Women with the highest intake of the long chain omega 3 fatty acid DHA (compared to those with the lowest) had a significantly (38%) reduced risk of developing AMD, this was also the case for EPA intakes and fish consumption, women consuming 1 portion or more of fish a week compared to those consuming less than one portion per month had a (42%) reduced risk of AMD development

The authors conclude that “These prospective data from a large cohortof female health professionals without a diagnosis of AMD atbaseline indicate that regular consumption of docosahexaenoicacid and eicosapentaenoic acid and fish was associated witha significantly decreased risk of incident AMD and may be ofbenefit in primary prevention of AMD”.

The study certainly adds to the weight of evidence suggesting that omega 3 fats and fish may be protective against AMD however the study only shows an association and does not prove that omega 3 fats can protect the eyes. Further studies are necessary. However, omega 3 fats have been shown in many studies to be vital for health and many individuals in the UK do not get enough of these fats from their diets. Eating oily fish at least twice every week can help keep omega 3 levels high. Many people choose to take an omega 3 fatty acid supplement daily in order to get a good supply of these fats. It is advisable to check with your medical doctor prior to starting any new supplement regiment.

(1)Christen WG et al. 2011. Dietary {omega}-3 Fatty Acid and Fish Intake and Incident Age-Related Macular Degeneration in Women. Arch Ophthalmol. Published online March 14, 2011. doi:10.1001/archophthalmol.2011.34

(2)Press release. JAMA and Archives Journals (2011, March 14). Omega-3 fatty acid intake linked with reduced risk of age-related macular degeneration in women. ScienceDaily. Retrieved March 15, 2011, from http://www.sciencedaily.com /releases/2011/03/110314163439.htm

Written by Ani Richardson