Lutein improves visual performance in low-light environments and night vision
Lutein is a carotenoid stored in the eye and is essential for good vision. Lutein, along with another carotenoid, zeaxanthin, helps reduce discomfort from glare and shortens the time it takes to recover from bright light. Doctors know lutein can improve vision, but few studies have tested lutein in occupations that require night vision.
In this study, 120 healthy drivers who spent an average of 10 hours per day driving during the two years before the study took a placebo or 20 mg of lutein per day. After one year, while there were no changes for placebo, those who took lutein tended to have better distance vision, and had much better sensitivity to contrast and glare, especially at night. The lutein group also had higher levels of lutein in the blood and stored in the eye, and had better visual function scores on the National Eye Institute driving scale.
Discussing their findings, doctors said that although the results do not reveal a direct link between taking lutein supplements and changes in visual acuity, the evidence is clear that lutein supplements can significantly improve visual performance and visual quality of life in low-light environments.
Reference: Nutrition; January, 2013, Electronic Prepublication
Omega-3 may reduce age-related macular degeneration
Age-related macular degeneration, or AMD, is the increasing blindness in the center of the field of vision, and the most common form of age-related visual impairment. In addition to lutein and zeaxanthin, the eye also stores omega-3 DHA, which helps the retina filter light.
In this study, doctors testing for a link to AMD measured omega-3 levels in 963 men and women, aged at least 73, and followed up with an eye exam seven to ten years later. Compared to those with lower levels, those with higher circulating levels of omega-3 fatty acids were 38 percent less likely to have developed late-stage AMD.
Reference The Journal of Nutrition; 2013, Vol. 143, No. 4, 505-11
Breathe easy with magnesium
Cystic fibrosis (CF) is an inherited chronic condition weakening the lungs and digestive system and shortening life expectancy.
In this study, 44 participants with CF, aged 7 to 19, took 300 mg of magnesium per day, or a placebo, in two alternating 8-week phases.
While there was little change after the placebo phases, after each magnesium phase, lung capacity to inhale and expel air increased 11 to 12 percent. Doctors said that by regulating inflammation, magnesium reduced overall CF severity and improved respiratory muscle strength.
Reference: American Journal of Clinical Nutrition; 2012, Vol. 96, No. 1, 50-6
Vitamins C and E reduce chances of asthma and the need for medication
Asthma is increasing in Japanese children, and doctors suspect increases in processed foods and decreases in fruits and vegetables in the diet as the culprit. Because vitamins C and E protect cells through antioxidant activity, researchers measured these nutrient levels and the total diets of 452 Japanese children, aged 3 to 6, with or without asthma.
Compared to kids who got the least vitamin C or E, those with the highest levels were 65 and 68 percent, respectively, less likely to develop asthma. Doctors also found a small tendency for children who ate the most fruit to have lower chances of developing asthma.
Reference: Public Health Nutrition; October, 2012, Electronic Prepublication
Doctors said asthma symptoms can flare when certain inflammatory molecules increase, and that Pycnogenol®, an anti-inflammatory from French maritime pine bark extract, can help reduce the need for corticosteroid medication.
In the study, 76 people with stable, controlled allergic asthma continued to take inhaled corticosteroid (ICS) medication, with or without 50 mg of Pycnogenol twice per day. After six months, six percent of the ICS-only group were able to decrease the daily dose of ICS compared to 55 percent for Pycnogenol.
Researchers saw about one in five in the ICS-only group graduate to a higher ICS dose while no one in the Pycnogenol group had to increase corticosteroids. The Pycnogenol group also had more days with normal exhaled breath volume (peak flow), less need for rescue inhalers, less need to consult a doctor, and more full nights' sleep.
Reference: Panminerva Medica; 2011, VoL 53, No. 3, Supplement 1, 57-64
Ubiquinol form of coenzyme QI0 improves sperm quality
Can you say, "oligoasthenoteratozoospermia"? Neither can we, but it means infertility when all the health characteristics of sperm, including shape, ability to move (motility), and concentration per milliliter of semen, are sub-normal. In this study, 228 men with unexplained infertility took 200 mg of the reduced form of coenzyme QI0 (ubiquinol) per day, or a placebo, for six months, then stopped all treatment for another 12 weeks.
After six months, while the placebo group had not changed, sperm shape, motility, and concentration significantly improved in the ubiquinol group. In the following 12 week non-treatment phase, sperm began to gradually regress to the sub-normal characteristics at the start of the study, but sperm concentration and motility in the ubiquinol group remained significantly improved.
Reference: Journal of Urology; 2012 Aug Vol. 188, No. 2, 526-31
Lycopene after exercise reduces signs of oxidation
To remain healthy and normal, body cells must constantly fend off damaging oxidation, which can increase with exercise.
In this study, 15 healthy but athletically untrained people drank 5 ounces of tomato juice containing 15 mg of the antioxidant lycopene per day, in two five-week phases, with a pause in-between for five weeks.
Participants took a 20-minute cycling test before and after each phase and immediately gave blood. On average, compared to before the study and after the middle five-week resting phase, signs of oxidation were 60 percent lower after each five-week tomato juice phase.
Reference: Nutrition Journal; 2012, Vol. 11, No. 29, Electronic Prepublication
Omega-3s help women lose weight
Doctors in this study gave 39 obese women a placebo or an omega-3 supplement while the women maintained their normal diets for four weeks. The supplement contained 420 mg EPA (eicosapentaenoic acid) and 1,620 mg DHA (docosahexaenoic acid) per day.
After the first four weeks, the women continued to take the placebo or omega-3 supplement while everyone followed a low-calorie diet for the next four weeks.
While there were no changes in weight or body mass index scores for either group during the first four weeks, EPA and DHA levels doubled for the omega-3 group. After eight weeks, while the placebo group had not improved, women in the omega-3 group had lost an average 7.2 percent body weight and reduced average body mass index scores by 7.4 percent.
Reference: Food & Function; 2013, Vol 4, No. 4,650-8
Mothers' folic acid supplements may reduce Autism in children
After studies found women taking folic acid around the time of conception reduced chances for birth defects, the U.S. and several other countries began requiring manufacturers to add folic acid to foods.
Doctors in this study probed for a link between mothers' folic acid supplements and chances for autism spectrum disorder (ASD) in their children.
Doctors followed 85,176 children for an average of 6.4 years, with 270 eventually diagnosed with ASD. Compared to children of women who did not take folic acid, children born to mothers who took folic acid supplements, from four weeks before through eight weeks after becoming pregnant, were less than half as likely to develop ASD. Doctors also found that mothers who took folic acid had healthier lifestyles: they tended not to smoke, to have healthy weight, to have planned their first pregnancy, and to be college graduates.
Reference: Journal of the American Medical Association; 2013, Vol 309, No. 6, 570-7
Splenda Is Not So Splendid
No blood sugar spikes. (Awesome!)
No insulin spikes. (Even better!)
For years, those have been the key selling points for sucralose. That's the artificial sweetener most of us call Splenda.
You probably know the yellow packet. You've seen it a thousand times in those little containers in every diner in America. And many people reach for it because they believe it's better for them than sugar.
Well you'll never guess what researchers have just discovered. Turns out, Splenda has a dirty little secret.
Since it first landed on grocery store shelves, I've been warning you that Splenda is not a healthy sugar substitute. To make Splenda, scientists use a "patented" process to tinker with sugar. It sounds elaborate but what they actually do is insert chlorine into the chemical makeup.
Chlorine? Oh yum!
But in this new study, chlorine is not the concern.
Researchers recruited obese subjects who did not have type 2 diabetes. Also, none of them used Splenda. (Good call!) And at the end of this study, I'm sure they all vowed to avoid it forever.
Here's why...
In a round of controlled dietary interventions, Splenda prompted blood sugar and insulin spikes. And this occurred even at low doses.
So a couple of packets here. A couple of packets there. Maybe a slice of cake or pie made with Splenda. Repeat that pattern on a regular basis and you know what that adds up to... Type 2 diabetes risk.
The real problem here is that many people on weight-loss diets turn from sugar to Splenda. In fact, Splenda is a mainstay of the Atkins diet.
But now it appears that many of those dieters are careening right toward the very health issues they're trying to avoid.
If you're looking for a sugar substitute, avoid all things yellow, pink and blue. Try Stevia or Xylitol. Both are natural and have low impact on your blood sugar. You can get stevia in just about any grocery store now. I prefer Xylitol and I order my Xylitol online through Amazon.
Until next time, stay healthy and happy,
J D Roma
The information on this blog is provided for educational purposes only. It is not a substitute for professional medical care, and medical advice and services are not being offered. If you have, or suspect you have, a health problem you should consult your physician (preferably a Naturopath).
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