Jump Into Spring with Nutritional News
By Darra McMullen,
Women’s Health Network
Writer/Researcher
Note to readers: Regular readers of this blog may have been
looking for the following article around March 23rd. to 26th,
the planned publication time. This
writer apologizes for any inconvenience experienced. Sometimes, life’s
challenges simply cause other things to run a little later than
anticipated. No need to worry, though. The regularly scheduled April article
focusing on eye and ear health will be published this month, appearing around
April 13, to allow time for everyone to have a chance to read the final
installment of the March topic on nutrition.
Please enjoy that story below, now.
As we continue with our look into better nutritional habits,
it’s time to examine some of the latest nutritional news that has appeared over
the past few months in various journals or other media sources.
Health news
has, recently, covered the gamut of categories, which is a very good
thing. The more potential health
problems that can be helped by nutritional means, the more we have access to
tools to help ourselves grow healthier over time.
The
following nutritional news will be labeled according to ailment addressed for
easier reading.
Arthritis:
•
The Cleveland Clinic reported that its research showed eating as little
as one-half cup of cruciferous vegetables daily could ease joint flexibility
and mobility so much as to return joint health to that of someone six years
younger. Cruciferous vegetables, such as
broccoli, cauliflower, cabbage, bok choy, and Brussels sprouts are very rich in
sulfur, and sulfur is known to be a nutrient that tames inflammation and
encourages pain reduction. Sulfur is
also known to help repair and strengthen joint cartilage.
• Another study proven way to improve joint
health is with plant fats, such as avocados, coconut oil, nuts, seeds, or
extra-virgin olive oil. The British Medical Journal reported
that taking in as little as 1 tablespoon of plant fats daily can reduce knee pain
by 20% or more. Study co-author, Tim
Spector, M.D., explained that plant fats help to turn off an
inflammation-inducing enzyme that if left unchecked can otherwise cause tissue
damage in joints.
Mighty ginger, pain
relief, and breast cancer:
• Ginger is known to contain gingerols and
shogaols, which are compounds that stop swelling and inflammation, stimulate
the immune system, and provide pain relief on par with aspirin’s
abilities. Therefore, ginger could aid
arthritis pain or other inflammatory conditions.
Now, new
“news” of another benefit of ginger has hit the headlines. The
Journal of Biomedicine and Biotechnology reports that another one of
ginger’s active ingredients, 6-shogaol, specifically targets breast cancer stem
cells in lab tests. This could
potentially mean that tumors could be shut down before they even get started by
using regular doses of ginger in the diet.
Obviously, this is a preliminary finding, and more research needs to be
done, but this is an exciting “nugget of hope”, especially for people with a
high risk for breast cancer.
Cancer Prevention:
• Speaking of cancer, the rinds of sour citrus
fruits, such as limes and lemons, contain two important compounds shown to have
anti-cancer properties. The compounds,
d-limonene and perilyll acid, are potent antagonists to cancer. Research detailed in the Journal Pharmaceutical Biology explains that both compounds inhibit
tumor growth. Interestingly, a study by
the University of Arizona links consumption of citrus zest with a significantly
lower risk of skin cancer.
Lemon or
lime zest is easy to add to many recipes, and now we have additional motivation
to take that extra little step to make our food another helpful tool in the war
on cancer.
• An additional pair of headlines pertaining to
cancer come in the form of dietary tips that can reduce the risk of cervical
cancer. Research from Harvard University
shows that lycopene, found in tomatoes, can reduce cervical cancer risk by 40% in
women subjects who ate one cup of fresh tomatoes or one-half cup cooked tomato
products daily. Lycopene, the substance
responsible for tomatoes’ bright red color, is also the nutrient that energizes
the white blood cells that destroy suspect cervical cancer cells before they
have a chance to develop into cancer.
The second
cervical cancer related headline comes from research reported in the Journal of Medicinal Plants Research,
which explained that cervical cancer risk can be reduced by 31% by eating ¾ cup
of fresh or frozen berries or one cup of grapes per day. These fruits contain compounds called
ellagitannins, which enhance cervical cell health, and therefore, prohibit
cancers from ever forming, according to study coauthor, Antonio Carbo, PhD.
Diabetes News:
• Apparently, skipping breakfast is one of the
worst things Type 2 diabetics can do for themselves. Recent research showed that study
participants who skipped breakfast had a 37% higher blood sugar reading at
lunchtime and a 27% higher reading at dinner than the participants had experienced
on days when they had eaten breakfast, even when starch and sugar were
carefully controlled.
• A 15-year study of 64,000 women found that
diabetes risk can be cut by 39% if liberal amounts of antioxidants are
consumed. (Yes, dark chocolate and red
wine do count as antioxidant rich choices!
Remember, though, to consume both of these foods in moderation.)
Guy
Fagherazzi, PhD, the study’s co-author, explained that antioxidants may make
cells more sensitive to insulin; certainly, antioxidants counter-balance
damaging effects of free radicals.
Weight Loss/Weight
Maintenance:
• The Journal
of Dietary Supplements recently featured a study that showed people who
consumed 1 gram of omega-3 fatty acids containing 180 mg. of EPA and 120 mg. of
DHA daily could cut their calorie intake by 22 percent. The effective dose of EPA and DHA used in the
study would be approximately the amount found in 3 oz. of salmon or a handful
of walnuts. Study authors explained that
omega-3s increase the production of a hormone, leptin, which boosts satiety.
• Researchers at Penn State University found
that study participants who ate oatmeal for breakfast cut snacking by 81%
without using any other lifestyle changes.
The soluble fiber in oats causes the stomach to release a hormone,
cholecystokinin, which suppresses hunger.
Hopefully,
all of the above nutritional tips will provide you with more choices for a
healthy pathway forward. Jump into
spring with better health!
