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Wednesday
Sep182013

Omega-3s for Vegetarians (Video)

Fish are undoubtedly the best source of omega-3 fatty acids in the human diet, which poses a problem for vegetarians and vegans. Here, Dr. Joseph Hibbeln, lead clinical investigator at the National Institutes of Public Health and internationally recognized authority on the link between essential fatty acids and depression, explains what measures those who do not eat fish should take to prevent an omega-3 deficiency.

Tuesday
Sep172013

The Simple Reason Why Night Owls Gain Weight

Late night nibbling translates into too many excess caloriesThe less you sleep, the more likely you are to gain weight, and a new study suggests why: late night nibbling translates into too many excess calories. The study, from the University of Pennsylvania, showed that participants in a laboratory sleep study whose shut-eye was limited to four hours per night for five nights, bumped up their daily intake of calories during the wee hours until their four a.m. bedtime. The researchers also reported that the proportion of calories from fat consumed by the night owls was higher late at night than earlier in the day. The other study participants were allowed a lot more sleep – from 10 p.m. until 8 a.m. A total of 225, healthy, non-obese adults age 22 to 50 participated in the study. Among those randomly selected to sleep only four hours per night, men gained more weight than women, and African-Americans gained more than Caucasians. During the study, meals were served at scheduled times, but participants had around-the-clock access to food in the lab kitchen. No exercise was permitted. The findings were published in the July 2013, issue of the journal Sleep.

Source:
Andrea M. Spaeth et al, “Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake, and Meal Timing in Healthy Adults,” http://dx.doi.org/10.5665/sleep.2792

Monday
Sep162013

Have You Been Working Your Brain Hard Enough?

Keep your mind and memory from slipping as you ageThe “use it or lose it” principle, applied to the brain, can help keep your mind and memory from slipping as you age. Researchers at Chicago’s Rush University Medical Center followed 294 individuals to see how strongly maintaining mental activity influenced age-related cognitive decline and memory problems. Over the course of 5.8 years, the team tested the study participants’ memory and cognitive abilities and questioned them about how much reading they had done throughout life, including whether they were read to as children. The investigators also asked about mentally stimulating activities such as going to the theater or to museums as adults, playing challenging games such as chess, reading a book and predicting what will happen next or comparing a movie you’ve just seen to others. After each study participant died, the researchers examined samples of brain tissue and, after adjusting for signs of brain disease, compared their findings with the earlier test results. The result?

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Friday
Sep132013

What’s Your Take on Barefoot Running? (Poll)

A recent Q&A discussed running barefoot as a way of better exercise: Better to Run Barefoot? Check out the article and let us know your take on barefoot running!

Thursday
Sep122013

Good News About Diet and Breast Cancer

Breast cancer risk was 14 percent lower among those who had the highest intake of omega-3s compared to women who had the lowest intake.If you’ve increased your consumption of omega-3 fatty acids by taking fish oil supplements or adding fish to your diet, you may have also lowered your risk of breast cancer along with your risk of heart disease. Researchers in China reviewed the results of more than 20 studies involving data on nearly 900,000 women around the world, including 20,000 women who had breast cancer. They found that breast cancer risk was 14 percent lower among those who had the highest intake of omega-3s compared to women who had the lowest intake. The researchers reported that for every 0.1-gram increase in omega-3 consumed daily, breast cancer risk dropped by five percent. You typically get about four grams of omega-3s in a single serving of salmon or other oily fish. This isn’t the first time omega-3s have been linked with a decline in breast cancer risk. A 2002 French study found that women whose diet provided a balanced ratio of omega-3s to omega-6s, another type of polyunsaturated fatty acid, were less likely to develop breast cancer. The new study was published in the July 27, 2013 issue of the British Medical Journal.

Sources:
Duo Li et al, “Intake of fish and marine n-3 polyunsaturated fatty acids and risk of breast cancer: meta-analysis of data from 21 independent prospective cohort studies,” BMJ   2013; 346 doi: http://dx.doi.org/10.1136/bmj.f3706 (Published 27 June 2013)

V. Maillard et al, “N-3 and N-6 fatty acids in breast adipose tissue and relative risk of breast cancer in a case-control study in Tours, France.” International Journal of Cancer, March 1, 2002, 98(1):78-83.

Wednesday
Sep112013

Dr. Weil's British Columbia Garden, Part 3 (Video)

Dr. Weil wraps up his summer garden tour by pointing out his cucumbers, green beans, and some huge, exotic fruits known as tayberries. Here are photos of Dr. Weil's summer garden and the various fruits of his labor.

Looking for more videos? Check out Dr. Weil's YouTube channel for a great selection.

Tuesday
Sep102013

A Healthy Food Even Kids Will Eat

A review of the health benefits of raisins showed that these dried grapes pack a nutritional wallopLittle kids usually enjoy raisins, and it turns out that the raisins are really good for them. A review of the health benefits of raisins published in the June 2013 issue of the Journal of Food Science showed that these dried grapes pack a nutritional wallop. They’re rich in antioxidants and are associated with improved diet quality and nutrient intake. The review team cited research showing that those who have higher intakes of this fruit also have lower intakes of solid fat and added sugars, as well as higher intakes of dietary fiber, vitamins A and C, plus calcium and potassium. Their write up also mentioned new research suggesting that eating raisins may be good for teeth and may not lead to cavities, as earlier investigations had reported. Other published research the authors examined showed that eating raisins can improve blood sugar control, reduce the risk for cardiovascular disease, and when eaten as an after-school or before lunch snack, actually lowers kids’ daily intake of calories.

Source:
James E Painter and Ashley R Waters, “A Review of the Health Benefits of Raisins,” DOI: 10.1111/1750-3841.12139

Monday
Sep092013

Don’t Stress Over Stress

A new study shows that if you think that stress is undermining your health, your risk of a heart attack may be twice that of individuals who don’t think stress is causing them any physical harmWe've long known that stress can affect health, but a new study shows that if you think that stress is undermining your health, your risk of a heart attack may be twice that of individuals who don’t think stress is causing them any physical harm. A team of French researchers used data collected on more than 7,000 adults taking part in a British study of London-based civil servants since 1985.

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