Low vitamin D status associated with cognitive decline: Study

Inadequate dietary intake of vitamin D is associated with higher levels of cognitive impairment; however it remains unclear if the link is causal, according to a new study.

The study, published in Neurology, suggests that a weekly intake of less than 35 micrograms of vitamin D is associated with a greater incidence of cognitive impairment. However the researchers noted that the association could be causal in either direction, stating it is possible that low vitamin D is a result of, rather than the cause of cognitive impairment.

“The main finding of this population based study …was that the weekly dietary intake of vitamin D was significantly associated with the global cognitive performance in both linear and logistic regression models, even while considering the effects of all potential confounders,” said the researchers, led by Dr Cédric Annweiler from Angers University Hospital, France.

D and cognitive decline

Cognitive performance declines naturally as we age, but it has been suggested that vitamin D status could impact on cognitive function among older adults.

It is suggested that vitamin D binds to neuronal receptors in the brain, and develops an anti-neurodegenerative action through, anti-inflammatory and antioxidative. Many people have therefore recommended that maintaining an adequate vitamin D status is essential to avoid vitamin D deficiency– induced cognitive decline.

Data from David Llewellyn and colleagues at the University of Exeter, England, indicated that insufficient levels of vitamin D may accelerate cognitive decline . The scientists analyzed vitamin D levels from blood samples of 858 adults and found that severe vitamin D deficiency was associated with a 60 percent increase in the risk of substantial cognitive decline.

Annweiler and colleagues said the benefits of vitamin D intake in treating or preventing cognitive impairment remain unknown, adding that, to date no randomized controlled trials have explored the benefits of vitamin D supplementation to treat or prevent cognitive impairment.

But, before conducting such a trial, they said it would be of benefit to determine whether dietary, non-supplemented, intake of vitamin D could be associated with cognitive performance in older adults.

“We had the opportunity to examine the association between dietary intakes of vitamin D and global cognitive performance in a large representative community survey of older women,” said the researchers.

Study details

A total of 5,596 women, not taking vitamin D supplements were divided into 2 groups according to their baseline weekly staus: either inadequate (less than 35 micrograms per week) or recommended (more than 35 micrograms per week).

Compared to women with recommended weekly vitamin D dietary intakes, women with inadequate intakes were reported to have lower scores on the SPMSQ mental state questionnaire.

The researchers observed that inadequate intakes were more often associated with cognitive impairment, as defined by an SPMSQ score of less than 8.

“We found an association between weekly vitamin D dietary intake and SPMSQ score. Inadequate weekly vitamin D dietary intakes were also associated with cognitive impairment,” wrote the researchers.

Causation

Exactly how low dietary intakes of vitamin D and decreased cognitive performance are associated remains unclear. Annweiler and co workers noted that it is yet to be clarified whether the of association is causal, and if so, in what direction the causation may be.

They stated that it remains a possibility that low vitamin D status may be a result of poor diet, due to cognitive decline. But, emphasized that vitamin D insufficiency has been suggested as a contributing factor to hypertension, which itself is a major risk factor in the development of cerebrovascular diseases and cognitive decline.

Annweiler and colleagues added that nutrients are not consumed in isolation, “but rather as components of an overall diet, which is precisely considered as a modifiable risk factor for cognitive decline.”

Moreover, they said that as a component of diet, low vitamin D intake may be a surrogate measure for other nutritional abnormalities, which in turn may lead to cognitive decline.



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U.S. panel expresses caution on Vitamin D

Government scientists on Tuesday tripled the recommended intake of Vitamin D for most Americans. At the same time, the federal panel cautioned that most people already get enough - and should be skeptical of myriad reports that far higher amounts offer benefits for diseases ranging from cancer to diabetes.

The impact of the advice - coming after a decade of highly publicized research that has led to gradual changes in mainstream medical practice and dramatic increases in over-the-counter supplement sales - was unclear.

"Vitamin D has become a really hot topic," said Catharine Ross, a Penn State University nutrition professor, who chaired the panel. "We hope that the report will provide some reassurance to the American and Canadian public" - federal agencies in both countries were the sponsors - "that their Vitamin D status is not nearly as poor as they have been led to think . . . and is consistent with good bone health."

The conclusion that most people now get enough of the "sunshine vitamin" was perhaps the most controversial finding. Although there is no national standard for adequate levels of Vitamin D in the blood, hundreds of recent studies have found associations between low levels and the risk of various disorders.

Few of those studies were able to prove cause-and-effect, however, and the findings often conflicted. As a result, the panel set aside all claims of benefit for Vitamin D except for skeletal health, which has been known for more than a century. Most Americans, they said, get enough for their bones.

"Basically, what is going to happen here is nothing," said a disgusted-sounding Bruce W. Hollis, professor of pediatrics at the Medical University of South Carolina. Hollis, who gave expert testimony to the committee, has found significant benefits to infants whose breast-feeding mothers take 6,000 IU of Vitamin D daily - 10 times the new guideline.

Although the new recommendations of 600 IU per day for most children and adults are triple the old guideline, Hollis and other experts said that was too small to matter.

The panel also made recommendations for calcium, which works with Vitamin D to build bone. Most calcium guidelines stayed the same.

The most significant change from the past, scientists said, is in how the report defines the Vitamin D upper limit, the maximum amount that is likely to pose no risk of adverse effects to almost anyone. The limit previously was another hurdle for scientists who wanted to study supplementation in the higher amounts that they believed would make a difference.

This time, the committee not only set the limit higher, but also made clear that it was not intended to constrain research on subjects who were carefully monitored.

Michael F. Holick, a Boston University medical school professor, predicted that intense interest by the media and the public might influence makers of supplements and fortified foods to take their cues not from the new Recommended Dietary Allowance, but from the upper limit.

"I think they were, you know, being very, very conservative," said Holick, whose book, The Vitamin D Solution, describes benefits for heart disease, rheumatoid arthritis, depression, psoriasis, and several types of cancer.

"The good news is that they at least appreciated that everyone needs more Vitamin D."

Holick, who served on the panel that came up with the old recommendations, in 1997, said the committee was required to follow strict guidelines that would preclude consideration of many studies that he considers valid.

Indeed, the new report describes the difficulty of formulating the first scientifically based guidelines for a nutrient that occurs naturally in a few foods (mainly fatty fish), as a fortified element of many others (milk, orange juice, baby formula), as a common pill, and - in its most natural form - as a product of the skin triggered by sunlight.

It is largely the sunlight part that has caused widespread recent concern about deficiency, as people spend more time indoors or slathered with sunscreen, and as dark-skinned people move from latitudes with more sun to areas with less sun.

The report by the outside panel of the Institute of Medicine, part of the Academy of Sciences, does not need to be confirmed by any other body. On the other hand, for the findings to appear on labels and in federal policy, various agencies must translate its findings.

All of that is voluntary.

Ross, the panel chair, said she hoped the report would encourage doctors to "not just jump on the bandwagon" of Vitamin D deficiency.

Kara M. Nakisbendi, a gynecologist with an integrative medicine practice in Ardmore, said that the report might compel her to "not be as aggressive" in raising her patients' Vitamin D levels, but that she would still aim for essentially double what the report considered enough.

Wendy Warner, a holistic physician in Langhorne, said she, too, had seen enough research - and improvements in patients - that she intended to continue recommending amounts of Vitamin D far greater than the committee's guideline.

The panel spent considerable effort trying to determine levels of Vitamin D that would be safe over a lifetime and cautioned against taking supplements in amounts that it could not prove were OK.

Ross recalled past cases, such as hormone replacement therapy, that for years had shown promise and minimal harm, but were eventually found to be problematic.

Some nutrition researchers argue that such comparisons may be valid for pharmaceuticals, but not for nutrients, which are "essential to health," said Robert P. Heaney, a professor of medicine at Creighton University in Omaha, Neb.

He also suggested that the public had already made up its mind. Domestic sales were $425 million in 2009, 10 times those of 2001, the Nutrition Business Journal found.

And Wal-Mart, Heaney noted, recently introduced Vitamin D capsules with 5,000 IU apiece - nearly 10 times the new guideline for most Americans.

"Once Wal-Mart goes there," he said, "so goes the nation."


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New Guidelines for Vitamin D and Calcium

If you've been confused about the flip-flopping reports on the benefits and risks of vitamin D recently, you're not alone. Health officials were just as baffled about the potential benefits that supplements of vitamin D and calcium could have, as well as how much of the nutrients would be sufficient to improve health.

That's why the Institute of Medicine (IOM), an advisory group established by Congress, was charged by the U.S. and Canadian governments to gather the existing evidence on the health benefits of vitamin D and calcium, and come up with revised guidelines to help the public and the medical community determine the recommend dietary allowance, or RDA, of each nutrient. And according to the committee's analysis, North Americans are not nearly as deficient in vitamin D as we have been led to believe.

The 14-member IOM committee, made up of nutrition and other experts, issued its report on Tuesday, advising that the average adult needs about 600 IU of vitamin D daily, and about 1,000 mg of calcium each day to maintain bone health. Those 71 years or older, however, may need more vitamin D, up to 800 IU a day, to combat deteriorating bone. Because of the lack of sufficient data to date, advice on vitamin D up to this point was not considered as a recommended dietary allowance, which is based on stronger scientific evidence, but rather an adequate intake suggestion, and stood at anywhere from 200 IU to 400 IU for adults. The new recommendations are based on data from more than 1,000 studies, most of which included trials in which volunteers were randomly assigned to receive either vitamin or calcium supplements or a placebo, after which their health outcomes were compared to one another.

In addition, the report states that contrary to previous claims, most Americans are not lacking in vitamin D, and that the majority of adults are in fact well-supplied with the bone-building vitamin. The discrepancy can be traced to the lack of standardization among labs that test for blood levels of the vitamin. Different facilities establish varying thresholds for what they consider to be sufficient levels of vitamin D and that can lead to a misleading perception that more people are deficient.

After studying data on which levels of vitamin D are linked to the most benefit for preventing fractures and maintaining bone health, the IOM committee determined that a blood level of 20 nanogm/mL was sufficient for the average adult. The mistaken belief that Americans are deficient in vitamin D has led some experts to suggest that adults spend more time in the sun, since UV exposure can trigger vitamin D synthesis in the skin. But the committee cautions against that practice, since UV exposure can increase the risk of skin cancer and that risk outweighs the need to boost vitamin D production in the body.

The committee's advice also applies only to nutritional requirements to maintain skeletal health, and should not, says committee member Dr. JoAnn Manson, be interpreted to suggest benefit for any other health condition. In recent years, studies have suggested a link between vitamin D supplementation and a lower risk of heart disease, as well as prevention of cancer, Alzheimer's, diabetes and autoimmune conditions. But after a thorough review of the existing evidence for those diseases, the committee determined that the data on such supplementation and non-bone conditions was “inconsistent, inconclusive as to the cause and effect, and insufficient to inform nutritional requirements,” says Manson. Most of the data drawing these correlations did not come from rigorous clinical trials that randomly assigned subjects to a vitamin or placebo group.

That's not to say that vitamin D will not at some point prove effective in preventing or alleviating conditions other than bone-related fractures; Manson is currently recruiting for a multicenter study, the Vitamin D and Omega-3 Trial, or VITAL, that aims to do just that. VITAL will involve more than 20,000 healthy subjects who will be taking either vitamin D or a placebo and then followed over a number of years for their risk of developing cancer, stroke and heart disease.

VITAL will be the first such large-scale randomized study to analyze vitamin D supplementation in this scientifically validated way, so until those results are released, in another five years or so, the IOM committee declined to make any recommendations about vitamin D's role in anything other than promoting bone health.

The committee also established upper limits of intake per day, since some studies suggest that megadoses of the vitamin D may not provide any additional benefit, and may actually cause harm. Even when it comes to bone health, for example, a recent trial showed that high doses of vitamin D supplementation did not lower the rate of fractures and other studies showed high levels of D increased the risk of kidney stones and other renal conditions. “This perception that more is better and that everyone should jump on the bandwagon of high doses of vitamin D is of concern until we have evidence from randomized clinical trails that the benefits of such dosing outweighs the risks,” says Manson.

The advice is not likely to be the last word on vitamin D and calcium supplementation, and as new data emerges on the role that these nutrients may play in warding off disease, the guidelines may change. But in the meantime, the evidence is strong enough to support supplementing the diet with vitamin D in order to keep bones healthy. Having an RDA for vitamin D, say experts, should help to clear up some of the confusion over D.



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Vitamin D Deficiency More Prevalent In Winter.... Experts Say Get Tested.

Vitamin D is much more than a vitamin; technically it’s a hormone. Vitamin D is manufactured through exposure to direct sunlight. Once it is metabolized and absorbed, it has profound benefits in nearly every aspect of immunity.

Vitamin D deficiency increases risk for acute sickness as well as susceptibility to chronic diseases, including cancer.

It’s no coincidence that the number of coughs and colds increase in the winter when sunlight is at seasonal low in most climates. The American Journal of Public Health sites over 60 studies that implicate a protective relationship that vitamin D has over cancer. The European Journal of Clinical Nutrition reported that children with low vitamin D levels were 11 times more susceptible to respiratory infections.

The best way to know if you are vitamin D deficient is through a simple blood test. Seek a qualified practitioner who can order a serum 25-hydroxyvitamin D [25 (OH) D] test. The baseline minimum should be 30 ng/mL, although evidence is mounting to establish higher levels for optimal health and cancer prevention. The Vitamin D Council recommends enough sunlight, supplementation and/or artificial light to maintain levels between 80-100 ng/mL year round. Supplementation to increase levels of vitamin D can also be surprisingly inexpensive, especially when one looks at the cost of sick care.

Older adults require higher amounts of vitamin D due to an inability to absorb it efficiently. Research has shown that blacks may require as much as two times the sun exposure to accumulate the same amounts of vitamin D.

The American Journal of Clinical Nutrition performed a study on vitamin D supplementation that showed a decreased incidence of cancer by over 75% compared to those in the placebo group who were given a sugar pill. The best food sources of vitamin D are fatty fish, eggs, meat and mushrooms. Although most people think of vitamin D for osteoporosis prevention it also assists in reducing inflammation and improving neuromuscular function. The Vitamin D Council recommends 2000 IU per day in the summer and 5000 IU in the winter. The Canadian Cancer Society has now officially recommended vitamin D supplements to help reduce risk of cancer.



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The benefits of breastfeeding

Numerous major health organizations, including the American Academy of Pediatrics and the American Dietetic Association, strongly support breastfeeding. Their position statements urge women when possible, to exclusively breast feed their babies for the first six month of life and to continue breastfeeding with complimentary foods from six months to at least 12 months of age.

The belief is that this pattern provides optimal nutrition and health protection for the baby. It can be especially important for pre-term and low birth weight babies.

When the recommendations state "exclusively," they mean attempting breast feeding shortly after birth and not giving the infant supplemental bottles of formula, water, other liquids, or pacifiers. Doing so appears to lower the success rate of initiation and continuation of breastfeeding, and reduces the nutrition the baby receives.

Not only does breast milk contain a perfect balance of nutrients, but these nutrients are in a form that infants can better digest and absorb. This potentially means a reduced risk of digestive problems and optimal nutrient uptake. The amounts of the various nutrients are also at a level appropriate for the infant's immature kidneys and in the right proportions for growth and development needs.

Breast milk also has the unique advantage of changing composition over time. As the baby's nutritional needs change, the breast milk changes to meet those needs. The first milk (colostrum) is perfect for newborns, while the mature milk later on is appropriate for older babies. Breast milk is also bacterially safe, as well as cost and time effective.

The only additional nutrients a young infant may need are vitamin D and possibly fluoride. The American Academy of Pediatrics recommends intake of 400 IU vitamin D daily from birth to at least 18 years of age for all infants — breast or formula fed (formulas may cover some of the need but probably not the full amount).

Breast milk contains numerous substances that assist with immunity. When it comes to health, research shows that breast-fed infants tend to have fewer infections and illnesses, resulting in fewer hospitalizations and visits to a health-care provider. Examples are ear and respiratory tract infections, including pneumonia.

Breast feeding is also associated with reduced risk of infant deaths in general, childhood leukemia, and sudden infant death syndrome (SIDS). For premature infants, breastfeeding reduces the incidence of the potentially fatal necrotizing enterocolitis (NEC).

For baby, long term, breast feeding is associated with a lower lifetime risk of chronic diseases, such as type 1 and 2 diabetes, heart disease, high blood pressure, and high cholesterol. Breast fed babies also tend to have healthier body weights and are less likely to become overweight or obese as adolescents and adults.

Breast feeding may also lower the chance of food allergies and intolerances. Some studies even show a relationship to higher intelligence test scores. Orally, breast feeding helps promote proper teeth and jaw development. Some studies suggest it can even act as a mild analgesic or pain reliever. Emotionally, the act of breast feeding assists with bonding between the mother and her infant.

In addition to knowing that she is providing the best nourishment for her child, mom can also benefit from breast feeding. To start, her recovery from delivery is quicker than if she does not breast feed. Because it delays menstruation, it can also help mom to recover her iron stores from losses at delivery.

The longer women breast feed, the lower their lifetime risk of getting breast and ovarian cancers, type 2 diabetes (except for those who have had gestational diabetes) and rheumatoid arthritis. This is especially significant with breastfeeding more than 12 months all children combined. Breast feeding can also lower blood pressure in women before, during and after breastfeeding sessions.

Moms may also benefit emotionally. Studies have shown that breast feeding women tend to have a lesser chance of experiencing postpartum depression.

While breastfeeding, a woman's need for protein is 25 gm/day above pre-pregnant needs (similar to needs during pregnancy). Calcium needs are slightly higher as well (1200-1500 mg/day) with adequate vitamin D. She should also increase her fluid intake to cover milk production. For weight maintenance, her calorie needs are similar to those during pregnancy. For postpartum weight loss, a slightly lower calorie intake does not appear to negatively affect milk production, but a more restrictive diet is not recommended.

Women who take prescription or over-the-counter medications or herbal supplements should check with their pharmacist and/or health-care provider to evaluate the safety of what they are taking with regard to breastfeeding. They should also reduce their exposure to chemical contaminants, including those found in foods (such as methyl mercury, which can be high in some fish).

If a woman anticipates pregnancy followed by breastfeeding, achieving a healthy body weight before pregnancy appears to improve breastfeeding success, as obesity triggers factors that may negatively affect milk production.

For a number of reasons, new moms may not be able to achieve the recommended goal of breastfeeding for at least a year. Although this longer duration of breastfeeding is optimal, be assured that any amount of time spent breastfeeding provides benefits. The good news is that there are many resources available to help — medical professionals, lactation specialists, registered dietitians, and breastfeeding support groups.



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Learn why vitamin D is the "SUNSHINE VITAMIN"

Is 10 minutes a day exposure to the sun with no sunscreen a bad thing or a good thing?

The jury is still out among a lot of health professionals, but one thing is certain: there are many people in our country that are deficient in vitamin D, the sunshine vitamin.

Vitamin D is a fat-soluble supplement needed to maintain normal levels of calcium and phosphorus in the blood. Over the last few years, vitamin D deficiency has been blamed for a number of conditions including depression, chronic pain, kidney disease, diabetes, osteoporosis, colon and breast cancer, and cardiovascular disease.

Much research has been done and much more will be done on the vitamin D debate. Many health professional are very excited about the health benefits of vitamin D and highly recommend it to their patients.

According to an article by Brian Alexander in the American Council on Exercise’s (ACE) Fitness Matters magazine, here are some things we know about vitamin D:

Vitamin D was discovered 87 years ago by a team of scientists at John Hopkins University who cured mice with rickets by feeding them cod liver oil. Oily fish like sardines remain one the few natural food sources of vitamin D.

It was later found that certain wavelengths of ultraviolet light prompts our bodies to synthesize vitamin D, eventually making a hormone called calcitriol.

Once this was understood vitamin D was produced synthetically, and foods, mainly milk, were fortified with it.

If you are Caucasian and expose 40 percent of your skin to midday summer sun in most of the United States, you will receive a dose of roughly 1,000 IUs per minute. An international unit (IU) is an internationally accepted amount of a substance. This type of measure is used for the fat-soluble vitamins (such as vitamins A, D and E) and certain hormones, enzymes and biologicals (such as vaccines).

As we age, we gradually lose our ability to absorb vitamin D.

The darker your skin, the less vitamin D you will receive from the sun.

Where you live can affect your vitamin D levels. Those living north of Atlanta, Ga., do not get enough ultraviolet rays in the winter for their bodies to produce the vitamin D that they need. Therefore, it is important to get your level tested by you physician and let him suggest alternatives.

In the same ACE article, Boston University physician and vitamin D researcher Dr. Michael Holick said, "When I first heard the claims about vitamin D, I thought it was kind of crazy."

But Holick has become convinced of vitamin D’s effectiveness. "Heart, colon, prostrate, brain, all those cells have receptors for vitamin D, we also know it stimulates serotonin production [important in depression], and it is important in muscle function."

Other studies have been inconclusive on the positive health benefits of vitamin D. So the arguments on both sides of the debate continue.

All sides do agree on one thing: more research is needed.



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Consumers Reassured Regarding Benefits of Calcium Supplements

The New Zealand Self Medication Industry (NZSMI), the industry body representing non-prescription consumer healthcare products, said today that the benefits of calcium supplements in strengthening bones outweigh any known risks.

Tim Roper, executive director of the NZSMI, says consumers should maintain their current calcium supplements or consult their doctor if they have any concerns.

Mr Roper welcomed Medsafe's statement at the weekend that there is insufficient proof that there is a link between calcium and heart disease as suggested by a recent study highlighted in the media recently.

"The study, which concluded that calcium supplements modestly increased the risk of heart attacks, was not designed to measure a link between calcium and heart disease. It was limited in its scope and only dealt with people over 70. It's not surprising that people in this age group are more at risk of heart attacks.

"Most people in New Zealand who are taking calcium supplements are younger than the age group investigated. They are usually women under the age of 50 who are pregnant, breastfeeding or menopausal, taking calcium to strengthen bones and maintain bone density."

Mr Roper says media reports on the study also failed to mention that the study group of 70 year-olds were taking calcium supplements without the recommended addition of Vitamin D which aids absorption of calcium into the bones.

He adds that the researchers involved in this study also admit it has "some limitations...and the results may not apply to co-administered calcium and Vitamin D supplements."



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Calcium Supplements Lead to Heart Attack

Thirty percent is the susceptibility to heart attack of people taking calcium supplements.

Dr. Ian Reid of the Department of Medicine at the University of Auckland was the head of the study. Higher blood serum levels lead to hardening of the arteries of the heart. These findings are consistent even after considering gender, age and the type of supplements taken.

The study excluded patients who were taking both calcium and Vitamin D supplements. Vitamin D helps in calcium absorption.

Calcium is not only for bone health but it regulates muscle contraction, which includes heartbeat and normal blood clotting.

Dr. Ian Reid suggests taking in calcium the natural way; through food: milk, yogurt (low-fat, nonfat), cheeses, pudding, soy milk and orange juice fortified with calcium, canned salmon and sardines both with bones, tofu processed with calcium and leafy vegetables.

“Given the modest benefits of calcium supplements, a reassessment of the role of calcium supplements is warranted” the scientists behind the study wrote in the British Medical Journal.

Experts however added, “Anyone who has been advised by their doctor to take calcium supplements shouldn’t stop because of this research alone.”



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Cod Liver Oil: A Fabulous Source of Omega 3

Cod liver oil is not only a fabulous source of omega 3 fatty acids, important for brain purpose and cardiovascular health, but also a good source of vitamin D and A, especially important in the winter months in parts of the world where there is little sun, and vitamin D deficiency is common. If your shadow is longer than you are when you are in the sun, your body can't make vitamin D. Because there are not many foods that contain much vitamin D, and people have been frightened away from precisely those foods like lard, liver, eggs etc. due to the erroneous belief that cholesterol and saturated fat are unhealthy, cod liver oil would seem to be an excellent choice in the winter, especially since synthetic vitamin D supplements are less reliable than a food for obtaining health benefits. It should also be noted that the Inuit live in darkness for many months of the year - no sun available at all - and they traditionally relied on food sources for their vitamin D - seal blubber and lots of fatty fish. They did not emerge to have any signs of vitamin D deficiency. I would picture that because we are all biochemically different, we would all require different amounts of vitamin D and A to be healthy. There is definitely some indication of that concept based on this study of calcium absorption in Inuit children.

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Cod liver oil is one of the most effective providers of omega-3 fatty acids, and an excellent source of vitamin A and vitamin D. Cod liver oil supplements are a necessity for women and their male partners, to be taken for several months before conception, and for women during pregnancy. One hundred grams of regular cod liver oil provides 100,000 IU of vitamin A, almost three times more than beef liver.

The Benefits of Code Liver Oil

1. Helps fight and avoid widespread diseases like heart disease, cancer, diabetes, Alzheimer's and many others.
2. Known to increase energy levels and concentration
3. Increase resistance against flu and cold
4. reduces risk of depression by as much as 30%
5. Improves cardiovascular health.
6. Research studies made from 1918 to 2001 rated cod liver oil an A+.
7. Contain high amount of vitamin A, D and omega 3 fats.

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10 superfoods to eat in 2010

The term “superfoods” gets thrown around a lot, especially this time of year. Unfortunately, it’s often attached to nutrient-rich foods that are expensive, obscure or, um, something of an acquired taste.


So our list of superfoods for 2010, developed from conversations with dietitians, kinesiologists and holistic-health experts, is more practical. Our suggestions pack a big nutrient bang per calorie and deliver health benefits you need — but you probably already like and eat many of them, like romaine lettuce, walnuts, even seaweed. (Who knew it’s not just the fish that’s good for you in sushi?)


Resolve to eat these 10 foods, and be a healthier you in 2010.

1. BLUEBERRIES

Why you should eat more: Blueberries are packed with antioxidants, which help protect the body from disease; they’re high in potassium, vitamin C and fiber, all for about 80 calories a cup. Recent studies have suggested they may help protect against heart disease, cancer (especially colon and ovarian) and age-related diseases such as Alzheimer’s. In general, the darker the berry, the more health benefits, so load up on blackberries and elderberries, too.

How to up your intake: Fresh berries can be expensive and anemic-tasting in the winter, but frozen will work just fine, especially in a smoothie or stirred into yogurt. Processing, however, strips them of many nutrients, so that blueberry muffin doesn’t count.

2. QUINOA

What it is: It looks and cooks like a grain, but it’s really the seed from a leafy plant closely related to spinach.

Why you should eat more: Quinoa is a better source of complete protein than the foods it can stand in for, like rice. It provides more iron than most grains, and high levels of potassium and B vitamins. It’s also gluten-free and easily digestible, even for those with wheat allergies.

How to up your intake: Easy to prepare; it cooks in about 15 minutes. Boost the flavour by toasting in a skillet for five minutes before cooking one part quinoa to two parts liquid. Serve as a hot cereal topped with honey and yogurt; use as a substitute for rice pilaf or pasta.

3. SEAWEED

What it is: Most seaweed eaten in this country is nori, best known as those dried, dark-green sheets used in sushi rolls.

Why you should eat more: Seaweed is rich in iodine, which many Americans don’t get enough of. Iodine affects the thyroid, which helps regulate metabolism, nerve and muscle function, and it may boost resting metabolism. Some studies suggest it may even help prevent breast cancer.

How to up your intake: Sushi rolls, of course. At Japanese restaurants, also try it tossed in a soy/sesame/rice-wine vinegar dressing as a salad, or floating in miso soup. Or choose rice crackers flecked or wrapped with seaweed, available at Asian grocers.

4. WALNUTS

Why you should eat more: Unlike other nuts, walnuts are high in omega-3 fatty acids, the kind associated with fish like salmon and sardines. These fatty acids have been shown to reduce the risks of heart disease and stroke, prevent blood clots, protect against irregular heartbeat, decrease blood pressure and enhance the immune system.

How to up your intake: Walnuts are extremely high in calories, so use moderation; sprinkle on a salad (see recipe) or toss into a trail mix with dried fruit and air-popped popcorn.

5. KEFIR

What it is: A fermented dairy product drink, it’s kind of a cross between buttermilk and yogurt. Once available only in health-food stores, it’s in many mainstream grocers, often near the soy milk.

Why you should drink more: As a dairy product, it’s high in vitamin D, essential for bone growth and development. Recent studies also suggest vitamin D may help the immune system and protect against tuberculosis, multiple sclerosis, hypertension and some forms of cancer. Also, while most yogurts contain one to three types of probiotics, which aid in digestion, kefir has 10; it also contains prebiotics, which help probiotics work better. Finally, because it’s fermented, it’s easier to digest by people who are lactose-intolerant.

How to up your intake: Use it to top oatmeal; substitute for yogurt or sour cream in recipes; eat it straight, either fruit-flavored varieties or sweetened with honey, berries and granola in a parfait.

6. APPLES

Why you should eat more: They’re not flashy, but the often-overlooked apple is high in fiber (4-5 grams per apple) and lower in sugar content on the glycemic index than fruits such as bananas or grapes, so they’ll hang around in your stomach a while longer, making you feel full longer. Chewing one can even clean your teeth. Plus, they’re so practical, you have no excuse not to substitute one for that candy bar. They’re relatively cheap, widely available and highly portable — they don’t have to be refrigerated, sliced, cooked or even peeled, and they’re sturdy enough to roll around in your gym bag all day without getting mushy.

7. CHILES

What it is: Any hot variety will do, including jalapenos, poblanos, serranos, Scotch bonnets, cayenne or habaneros.

Why you should eat more: The capsaicin in chiles, which makes them hot, also is believed to have a thermogenic effect — some studies have suggested eating them can increase your metabolism rate and help burn calories. A bonus: Chiles add a ton of flavor for little caloric cost. And because of the heat, you can’t gulp down your food; you have to enjoy it slowly, which gives your stomach time to recognize it is full.

8. LENTILS

What it is: Part of the legume family, they come in a variety of colors — white, yellow, green, red, brown — which all pack roughly the same nutritional punch.

Why you should eat more: A good, inexpensive source of protein popular in world cuisines, especially Middle Eastern and Indian, lentils also provide high levels of folic acid. This nutrient, chronically under-consumed by Americans, helps prevent anemia, may help relieve menopausal hot flashes and is an important nutrient for women who are pregnant, as it’s crucial for fetal development.

9. EGGS (organic, please)

Why you should eat more: Eggs have had a hard time shaking that bad reputation they got in the ‘80s, when cholesterol was a buzzkill. More recent research, however, has shown the complete protein and other nutrients in eggs far outweigh any risks for most people. Eggs are also considered an anti-inflammatory food, meaning they can help reduce bodily inflammation thought to lead to chronic disease including stroke, heart disease and diabetes. They also are a great source of choline, which helps brain functioning, including memory, intelligence and mood, and may help prevent heart disease.

10. ROMAINE LETTUCE

Why you should eat more: All greens are good for you, and the darker the better. They’re natural antioxidants and provide a plethora of vitamins and minerals, especially vitamins A, K, C and foliate. But unlike other greens like kale or collards, romaine needs no cooking or special preparation, is palatable to almost everyone and is available virtually everywhere — Caesar salad, anyone?

4 cups romaine lettuce, torn into bite-size pieces

6 cherry or yellow grape tomatoes (sliced in half)

4 toasted walnut halves

1 tablespoon golden seedless raisins

1 / 4 red onion, sliced thinly

2 tablespoons goat or sheep feta cheese, crumbled

1/4 avocado (cut in small cubes)

1/2 small, tart apple (Granny Smiths work great), sliced thinly or cubed

For dressing:

1/2 teaspoon honey

1 teaspoon balsamic vinegar

1 teaspoon orange juice, freshly squeezed

1 teaspoon extra-virgin olive oil

1. Place salad ingredients into a bowl and toss.

2. Mix dressing ingredients and pour over salad. Serve immediately.

Adapted from www.netnutritionist.com, Gay Riley’s Web site



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The Pill May Decrease Bone Density

Recent Study shows that Oral contraception may decrease bone density in young women.

Those taking birth control pills for more than two years, and those on the low-dose estrogen pills appear to have the greatest risk of decreased bone density in the spine and whole body, according to the researchers.

"I think the evidence is still emerging on this association, but our findings suggest that low-dose oral contraceptives with long-term use have some impact on bone density," said study author Delia Scholes, a senior investigator at the Group Health Research Institute of Group Health Cooperative in Seattle.

The findings were published in the January issue of Contraception.

What isn't entirely clear from this study of women under 30, explained Scholes, is what the long-term impact might be. Researchers don't know if the lower bone density findings are easily reversible just by stopping the use of oral contraceptives. They also weren't able to study if the lower bone density in these young women would translate to a higher fracture risk later in life.

But, "if oral contraceptives are indeed causing the approximately 5 percent lower spine bone density for oral contraceptive users versus non-users that we observed in our study, and if that impact is not reversed with oral contraceptive discontinuation or with other factors that may occur across the life span, a 5 percent lower bone density after menopause is associated with approximately 50 percent more osteoporotic fractures," said Scholes.

Almost 12 million American women are currently using oral contraception, according to background information in the study. And, the use of oral contraception is highest in women under 30, reports the study. That's important because the 20s are generally a time of peak bone mass production.

However, little is known about the effects of oral contraception on bone density. Previous studies have had conflicting results, with some showing no effect or a benefit on bone density while others suggest that oral contraceptives may inhibit bone mass accrual.

The current study was comprised of 606 woman between the ages of 14 and 30. The researchers reviewed oral contraceptive use, the duration of use and the estrogen dose in the contraception, and compared this to bone mineral density tests. The bone density test measured bone density in the hip, spine and whole body.

When the researchers compared oral contraceptive users to non-users they found that women taking oral contraception had average bone mineral density levels that were 5.9 percent less for the spine and 2.3 percent lower for the whole body. There was a trend for lower bone density in the hip as well, though this trend didn't reach statistical significance.

The researchers also noted a trend toward lower bone density in women taking oral contraceptives containing lower doses of estrogen, with the lowest readings in women taking formulations containing less than 30 micrograms of estrogen.

The researchers found no effects in the 14- to 18-year-old age group. However, Schole said it's important to note that contraceptive use was less in this age group than for the women between 19 and 30.

Scholes said the researchers suspect that the hormones in birth control pills are likely affecting normal hormone levels -- perhaps lowering normally circulating estrogen levels -- which then affects bone production.

"The studies on oral contraception and bone density have been conflicting," said Dr. Beatrice Chen, director of the Center for Family Planning Research at Magee-Women's Hospital at the University of Pittsburgh Medical Center. "Although this study adds to that information, I don't think young women should be scared into stopping birth control. Talk with your doctor about your own risk factors, and the risks and benefits of using oral contraception."

Chen said that studies on longer-term birth control, such as Depo-Provera, have shown that when the contraception is stopped, bone levels quickly return to normal.

If you're concerned about your bone health, Chen said that there are steps you can take to help prevent bone loss, including: consuming adequate calcium and vitamin D, participating in weight-bearing exercise and quitting smoking.

More information

Learn more about your bone health from the National Institute of Arthritis and Musculoskeletal and Skin Diseases.



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Study Confirms Benefits of Vitamin D and Calcium for Bone Strength

A new study has proven that nutritional supplements such as vitamin D and calcium can prevent bone fractures, a practice many physicians have been recommending for quite some time.

Research conducted at UC Davis in Sacramento, California, revealed that individuals who take the nutritional supplements on a daily basis reduces the risk of bone fractures regardless of gender and age.

The findings represent a large effort from researchers around the world, determining the benefits of calcium and vitamin D in post-menopausal women, adult men and younger patients of both genders.

Various reports have confirmed that the supplements help post-menopausal women prevent osteoporosis, which affects roughly 8 million American women.

The researchers discovered that combining both of the supplements provides better results than when they are taken separately.

"This combination of supplements benefits both women and men of all ages, which is not something we fully expected to find," explained co-author John Robbins, a professor at UC Davis. "We now need to investigate the best dosage, duration and optimal way for people to take it."



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Milk Strike

Infant Feeding

Health experts say the best source of nutrients for a baby is breast milk. Breastfeeding has benefits for the baby and for mom. For the baby, breast milk contains the right amount of nutrients to support the infant’s growth and development. For the mom, breast milk is readily available (no mixing formula or heating bottles). Breastfeeding also provides a close bond between mom and baby.

The American Academy of Pediatrics recommends breastfeeding until a baby is at least six months old. Women who don’t breastfeed can use iron-fortified infant formula. At about four to six months, many infants can be introduced to baby cereals. Other baby foods are slowly offered starting around six months.

Milk is an important source of nutrition for children as they grow older. It provides calcium, vitamin D and minerals needed by the body. Whole milk is recommended for most children until they reach two because most children need the extra fat and calories. After two, parents can switch to low-fat or nonfat milk.

Experts warn parents should avoid giving cow’s milk until a child reaches his/her first birthday. Tyrala says cow’s milk is a great source of nutrition for calves, but not for humans. A baby’s digestive system can’t handle the extra protein in cow’s milk. Adding it too early to a child’s diet can cause liver and kidney damage and increase the risk for an allergic reaction.


Transition Troubles

Most children take the change from breast milk or formula to cow’s milk in stride. But sometimes babies become very fussy and don’t want to accept cow’s milk. Occasionally, a baby will refuse to drink cow’s milk and go on a “milk strike.”

Eileen Tyrala, M.D., Pediatrician at St. Christopher’s Hospital for Children in Philadelphia, says taste is probably the biggest obstacle for babies when parents try to transition to cow’s milk. Human milk and formulas are much sweeter than cow’s milk and there are differences in the thickness and temperature of the milks. For breastfed babies, the change to a bottle or cup can trigger a loss of bonding associated with breastfeeding.


Tyrala offers some tips for parents who are having trouble with infants on a “milk strike”:

•Offer cow’s milk in a sippy cup. This helps the baby make the association between the new drink and the different taste and texture.

•Go slowly. If the child is very resistant to the change, try just one serving of cow’s milk a day. Then gradually increase the number of servings of cow’s milk. It can take several days to two weeks for the child to reach the goal of drinking all cows’ milk.

•Dilute the familiar drink. Use three parts breast milk or formula to one part water. This will slightly alter the taste and texture of the “familiar” drink and, hopefully, enable the child to gradually accept a different drink (cow’s milk). Tyrala says it should only take a few days for a child to accept cow’s milk using this technique, so the temporary loss of calories won’t have any great affect on the infant.

•Add some low-sugar flavor. Tyrala doesn’t like the idea of adding sugar-laden flavorings to make cow’s milk as sweet as formula or breast milk. If taste appears to be an issue, she suggests adding powdered flavorings with less sugar.

•Try a substitute. Try an alternative to cow’s milk, like soy milk, rice milk or potato milk. Make sure these substitutes are pasteurized and are supplemented with calcium and vitamin D. If a child continues to refuse to drink cow’s milk, try yogurt, soft cheeses or calcium fortified orange juice.

If you have any specific questions or concerns about feeding your children, talk with your health care provider. For general information:

• American Academy of Pediatrics

• National Institute of Child Health and Human Development

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Winter Back Pain? Low Vitamin D May Be to Blame

Is it possible that your chronic winter backache could be due to the lack of sun exposure during the fall and winter months?

Based on a review of research by Stewart Leavitt, PhD, Executive Director of Pain Treatment Topics, vitamin D may be just the “pain pill” your body is looking for.

Leavitt found that patients with chronic back pain usually had inadequate vitamin D levels. And when they were given adequate vitamin D supplementation, their pain either vanished or was significantly relieved.

This could be a simple solution to years of nagging pain. Get your D levels checked and if they’re low, start supplementing. Work with your doctor to see just how much vitamin D it takes to get your levels in the optimum range. Experts consider 30 to 60 ng/ml of 25-hydroxyvitamin D as the preferred range.

Dr Leavitt’s report, "Vitamin D: A Neglected 'Analgesic' for Chronic Musculoskeletal Pain," which was peer-reviewed by a panel of experts, includes important points, for instance:

While many people suffer from chronic back aches and soreness during the winter, many times there doesn’t seem to be any injury, disease or bone problem to justify it.

In a study of 360 patients with chronic back pain, all of them were found to have inadequate levels of vitamin D. After taking vitamin D supplements for 3 months, symptoms were improved in 95% of the patients.

Vitamin D is essential for calcium absorption and bone health. Among other things, inadequate vitamin D intake can result in a softening of bone surfaces, called osteomalacia, which causes pain. The lower back seems to be particularly vulnerable.

You may know that current suggested intake of vitamin D (600 IU a day) is outdated. Many people need much more, especially during late fall and winter in the northern regions of the world. Vitamin D is safe in doses up to 10,000 IU a day (and some experts say much more) and has few interactions with medicines. It’s very inexpensive and certainly worth a try.

Of course that doesn’t mean you should take vitamin D and forget about exercise, stretching, good posture, or that you won’t need some additional analgesic for your particular pain problem. But it’s certainly a healthy road to travel. It won’t irritate your stomach or damage your liver, like some pain medications. And there are so many other benefits associated with maintaining optimal levels!

The Anti-Aging Bottom Line: We’re seeing more and more benefits of maintaining optimal vitamin D levels, particularly during the fall and winter when many people don’t get enough sun exposure to make their own vitamin D. A nagging backache may be your body’s warning that your levels are low. Commonly recommended dosages range from 1,000 to 5,000 IU a day. A specific blood test for the major circulating form of vitamin D, 25-hydroxyvitamin D, can show how well your dosage is working.



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We need our place in the sun, too

While it is important to protect the skin from the sun and the melanomas which can result from over exposure, it is also critical that people understand the many benefits of vitamin D - the production of which is stimulated by ultraviolet radiation.

Exposure to the sun is known to be responsible for the initiation of melanoma and other skin cancers.

In New Zealand we have the highest rates of death from melanoma in the world because our temperate climate means being out in the sun is taken for granted.

To reduce the incidence of melanoma and other cancers a trendy mantra - slip, slop, slap and wrap - was introduced and SunSmart advice provided in schools.

Most could see the logic, were captivated and assiduously followed the recommendations.

But have the consequences been fully understood? Is the advice taken too diligently? Recently I saw a television advertisement for a product containing SPF 80+! Dunedin and Invercargill have 75% of the sunshine per year that Christchurch, Auckland and Wellington do.

We have a cooler climate, so there aren't as many days when it's comfortable to be out in the sun and besides there's shopping, DVDs and computers keeping us indoors and to make life more comfortable we're even planning to build a covered stadium!On the other hand, the sun's ultraviolet radiation promotes the synthesis of vitamin D in the skin so not getting enough time in the sun leads to low levels of vitamin D.

The sun is our main source of vitamin D because the few foods that contain vitamin D, like oily fish and eggs, provide only a small amount.

So it is important for everyone to have regular safe sun exposure.

Because vitamin D is fat soluble, what is made in the summer can be stored for the winter months, when it is colder and being out in the sun is less inviting, but that means it's imperative to be exposed to the sun when appropriate during the summer.

Vitamin D has an important role in maintaining blood calcium and phosphate levels by enhancing absorption of these minerals to promote bone formation and the production of strong healthy bones.

Low levels of vitamin D have been linked to reduced immunity, cancers, autoimmune disorders, diabetes, cardiovascular disease, schizophrenia, depression and autism.

Even now there are pleas for more funds to publicise the danger of being out in the sun.

But let's be rational - while keeping the danger of overexposure to the sun in mind, in the South it is essential to spend some time out in the sun.

Enjoy.

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'The Biggest Loser' Champ Lives Well With Milk

Losing has never felt so good for "The Biggest Loser" Danny Cahill. Danny knows maintaining his healthy new lifestyle means continuing to make smart choices everyday to help him stay fit. Drinking fat free milk is one healthy choice that is an important part of living well. And it's a simple step everyone can take. Every glass of milk has nine essential nutrients like protein for lean muscle, potassium to help maintain normal blood pressure, and calcium and vitamin D for strong bones.

Danny's ad copy reads, "Losing never felt better. Loving the new me means making smart choices every day. That's why I drink fat free milk. Every glass is packed with 9 essential nutrients including protein that helps keep me fit and strong. Now that's a winning combo."

Check out Danny's new ad, exclusive behind-the-scenes videos, photos from his Milk Mustache shoot and more at whymilk.com.

About the National Milk Mustache "got milk?®" Campaign

The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the Nation's milk processors, who are committed to increasing fluid milk consumption. The National Fluid Milk Processor Promotion Board, through MilkPEP, runs the national Milk Mustache "got milk?®" Campaign, a multi-faceted campaign designed to educate consumers about the health benefits of milk. For more information, go to www.whymilk.com. Lowe New York is the creative agency for The National Milk Mustache "got milk®" Campaign.

SOURCE Milk Processor Education Program

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Formula for health is not in the vitamin aisle

It's estimated that 40 per cent of Canadians take vitamin and mineral supplements each day. Yet according to a report in the December issue of the Journal of the American Dietetic Association, the formula for optimal health isn't in the supplement aisle of a health-food store.

Instead, the best strategy for staying healthy and lowering your risk for heart disease, diabetes and certain cancers is to eat a wide variety of nutrient-rich foods – a practice that for many people is not a habit.

Still, the report recognizes that some people do require vitamin and mineral supplements. Knowing which ones to take – and how much – can be confusing.

The fact is, the maintenance of good health is related more to the types and amounts of foods you eat than to the amount of certain vitamins or minerals you consume. When obtained from foods, certain nutrients have been demonstrated to guard against a number of health conditions. But studies investigating the effect of supplements on health outcomes have turned up disappointing results.

Foods are complex, providing more than just a single vitamin or mineral. Plant foods such as fruits, vegetables, legumes, nuts and whole grains also contain fibre, along with hundreds of disease-fighting compounds called phytochemicals. It's thought that vitamins and minerals work in concert with other components of food to exert health benefits.

You've heard it over and over: Choose mainly whole grains, get seven to 10 daily servings of fruit and vegetables, eat beans and lentils more often, and so on. Yet a very small percentage of Canadians lives by Canada's Food Guide.

According to national survey data, Canadians of all ages don't get enough magnesium, folate or potassium from their diet. Most adults don't get enough calcium from foods. And women under 50 consume too little iron.

While it's ideal to try to meet your daily nutrient requirements from food, for some people this is hard to do. Pregnant women, nursing mothers, strict vegetarians, people with food intolerances and allergies, and elderly adults often need to fill dietary gaps with a multivitamin and mineral pill.

People with certain health conditions, or who take medications that alter their need for some vitamins or minerals, may also need to rely on supplements. And older adults, people with dark skin and those with inadequate sun exposure require extra vitamin D.

If you fall into one of the following categories, consider taking certain supplements in addition to eating plenty of nutrient-rich foods.

Women of childbearing age

Women who may become pregnant should take a multivitamin supplement that provides 0.4 to 1 milligram of folic acid, a B vitamin that reduces the risk of neural tube defects – birth defects that affect the brain and spinal cord.

Menstruating women also need 18 milligrams of iron per day, an amount that's challenging – if not impossible – to get from foods alone. Look for a multivitamin with 10 to 18 milligrams of iron. (Vegetarians need an extra 14 milligrams to account for reduced iron absorption from plant foods.)

Pregnant women

During pregnancy, women need 0.6 milligrams of folic acid from a daily supplement in addition to food sources of folate. Natural sources include spinach, lentils, asparagus, broccoli, avocados and oranges.

Pregnant women also need 27 milligrams of supplemental iron each day (vegetarian women 48 milligrams). Choose a prenatal multivitamin supplement with 0.6 to 1 milligram of folic acid and 27 milligrams of iron.

Older adults

The U.S.-based Institute of Medicine advises that people over 50 get 2.4 micrograms of vitamin B12 each day in the form found in fortified foods and supplements. That's because aging reduces ability to digest B12 from food.

Vitamin B12 helps maintain nerve function, keeps red blood cells healthy and is needed to make DNA. Evidence also suggests it may guard against heart disease and maintain cognitive function.

To get your B12, choose a multivitamin and mineral supplement. If you prefer, take a B-complex supplement that contains all eight B vitamins.

Choose a product that provides no more than 0.4 milligram of folic acid, the recommended daily intake. Recently, there's concern that higher doses may accelerate the growth of pre-cancerous cells or early cancer growths.

In healthy cells, folic acid ensures that DNA replicates normally. But cancer and pre-cancer cells synthesize new copies of DNA faster than normal cells and need folic acid to multiply.

There's no evidence that the B vitamin in foods is harmful. In fact, the evidence shows that a diet rich in natural sources of folate is good for you.

At 50, calcium requirements increase to 1,500 milligrams daily. In most cases, people need to rely on calcium supplements in addition to diet to meet daily needs.

More vitamin D

Evidence suggests that optimal vitamin-D status helps prevent certain cancers, heart attacks, multiple sclerosis, diabetes, osteoporosis and rheumatoid arthritis.

The fact that Canadians don't produce enough vitamin D in their skin from sunlight between October and March prompted the Canadian Cancer Society in June, 2007, to recommend that adults take 1,000 international units (IU ) of the vitamin daily in fall and winter.

Older adults, people with dark skin, those who don't go outdoors often, and those who wear clothing that covers most of their skin should take the supplement year-round.

Before you buy, figure out how much vitamin D you're already getting from multivitamin and calcium supplements. Choose a supplement than contains D3 instead of D2, which is less potent.

Haphazard eaters, dieters

If you don't eat well despite your best intentions, or you consume less than 1,600 calories per day, a multivitamin and mineral supplement can help make up for shortfalls. But keep in mind that supplements can't replicate the nutritional and health benefits of whole foods.

Speak to your dietitian or doctor about which supplements and what doses might be appropriate for you. If you take medications, ask about possible interactions.

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Eagle's Eye: Smart health habits that can extend life

In addition to plenty of calcium and vitamin D to maintain bone mass, we need protein to keep bones strong. Take dairy products such as milk and yogurt that contain the whole suite of nutrients, including calcium and protein.

During our parents' middle years, the belief is that after a certain age, decline is inevitable. Now, research reveals that smart health habits can extend an active, joyful midlife indefinitely. In fact, it rests upon two key pillars.

The first pillar is a lifelong commitment to preventive health. We've sifted through the latest research about how to remain physically strong, ward off diabetes and heart disease, preserve perceptual skills, and bolster an immune-boosting sunny outlook.
The second pillar is an active social life. We're also aware of the protective benefits of emotionally satisfying relationships. Now, new research details the advantages conferred by happy friendships.

Know to imbue these with more personal contentment, joy, and vibrancy:

1. A Strong Heart: It's the engine that drives an active lifestyle, essential to our ability to maintain healthy muscles and bones, a sharp mind even an upbeat attitude. It is all about cholesterol. If it is high, control it with a low-fat diet.

2. Stable Blood Sugar: For most people, type 2 diabetes is preventable meaning the associated higher risks of heart attack, circulation problems, and dementia are too. Eating complex carb whole grains, nuts, and vegetables is the key to preventing diabetes.

3. Comic Relief: A good laugh is one of the easiest and most reliable tools for managing health because the benefits of laughter are so much like those of physical activity. Latest study found that over the course of a year, the levels of good HDL cholesterol in volunteers participating in a mirthful-laughter group jumped 26%, while their levels of C-reactive proteins, a measure of inflammation linked to both heart disease and diabetes risk, dropped 66%.

4. Good Vision: Age-related Macular Degeneration (AMD) damages the retina, eventually threatens the vision of about one-third of people. See better with supplements. Those with vitamins C and E, beta-carotene, and zinc can slow vision loss by 25% in people with early signs of AMD.

5. Keen Hearing: Load plate with antioxidant-rich fruits and vegetables and take a standard multivitamin and, of course, avoid very loud, sustained noises, a leading cause of hearing loss.

6. Close Friends: Friends save lives. Happiness spreads through social networks, affecting not only friends but also friends of friends. Surrounding yourself with cheerful companions is beneficial. The real pals evoke a host of positive emotions that bolster immunity.

7. Sturdy Bones: A strong skeleton provides the foundation for an active lifestyle. In addition to plenty of calcium and vitamin D to maintain bone mass, we need protein to keep bones strong. Take dairy products such as milk and yogurt that contain the whole suite of nutrients, including calcium and protein.

8. Deft Balance: One-third of older adults suffer tumbles, and serious falls can hamper ability to remain active. Do exercises that promote balance, flexibility, and strength regularly.



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The Good Stuff - High Fat Foods You Should Keep on your Diet Menu

If one of your New Year’s resolutions is to lose weight, chances are you’re already thinking about the foods you’ll be chopping from your menu. Lasagna, chocolate chip cookies, devil’s food cake and other fat-laden treats probably top the list. But Hy-Vee dietician Sheri Caldwell says as crazy as it sounds, there are some fattening foods that you should eat when you’re on a diet. These foods provide valuable nutrients that your body needs.

So if you’re making a New Year’s resolution to lose weight, make sure you keep these foods on your plate.

Nuts

“Many people think they should avoid nuts because they are high in fat and calories,” Ms. Caldwell says. “The good news is nuts provide unsaturated fats — the kind that is better for your heart health — protein, fiber and minerals.”

They also make a great snack when the afternoon munchies hit. They’re easy to grab and go, have a pretty good shelf life and provide more nutritional value than most “snack foods.” They also can be filling enough to last a few hours.

“Add a sprinkle of nuts on salads or in trail mixes,” Ms. Caldwell suggests. “Keeping the portion to about a handful will provide the health benefits without overdoing the calories.”

Peanut butter

Peanut butter is a great source of protein, fat and other vitamins and minerals and is another quick, economical option for a meal or snack. Again, the key is moderation. A tablespoon or two of the peanuty spread is all you need, and Ms. Caldwell says the best overall choice is a peanut butter that has the oil on top and doesn’t have any added sugars and hydrogenated fats. And be sure to check the labels. A reduced-fat peanut butter may contain more sugar and sodium than regular peanut butter.

“I recommend to stir the oil into the peanut butter before using,” she says. “This makes it possible to get a thin layer instead of a thick glob of peanut butter. If you prefer a peanut butter that is a bit sweeter and does not require mixing before use, select one with the least saturated fat and sugar.”

Cheese

Besides being pretty yummy, cheese is a good source of all kinds of nutrients including calcium, potassium, vitamin D and protein, which are important for a healthy bone mass and a reduced risk for osteoporosis. Those nutrients also help regulate the body’s fluid balance and maintain healthy blood pressure.

“It is recommended for most healthy adults to consume three to four servings of dairy daily, including milk, yogurt and cheese,” Ms. Caldwell says. “To reduce fat intake, try a low-fat variety or try using less of a stronger flavored cheese.”

Pasta/bread/rice

Pasta, bread and rice often get a bad rap because many people mistakenly view them as fattening. The truth is if consumed in moderation, these carbohydrates are a great source of important nutrients like B vitamins, minerals and fiber. And if they’re whole-grain varieties they can provide a unique nutrient package that refined foods lack.

“I recommended selecting whole-grain pasta, bread and brown rice,” Ms. Caldwell says. “To find whole-grain products, look for the word “whole” on the food label and in the ingredient listing, preferably as the first ingredient. Then pair them with lean meat or peanut butter and fruits and vegetables for meals and snacks.”



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Watson Announces New Program to Help Promote Good Bone Health in Advanced Prostate Cancer Patients on Long-Term Androgen Deprivation Therapy

Watson Pharmaceuticals, Inc. (NYSE: WPI) today announced a new program encouraging health professionals to help maintain the bone health of prostate cancer patients who are on long-term androgen deprivation therapy (ADT). Nearly two million men are receiving ADT, a palliative treatment for prostate cancer that, while highly effective and considered the "gold therapy," can cause bone loss and increase a man's risk for osteoporosis.

As part of the program, Watson is providing urologists, oncologists and other health professionals with free 30-day supplies of calcium and vitamin D supplements along with educational patient brochures on how to help maintain bone health in men with prostate cancer on ADT.

Each supplement tablet contains 600 mg of calcium and 400 IU of vitamin D, and when taken twice daily, can help prostate cancer patients meet the daily amounts recommended by the National Osteoporosis Foundation (NOF) and the National Comprehensive Cancer Network (NCCN) for adult men 50 years of age or older.

"The bone health side effects of long-term ADT are a serious issue, yet few cancer patients are being informed about this risk or about the lifestyle changes and drug therapy that can help prevent bone loss," said Neal Shore, MD, FACS, CPI, Medical Director at the Carolina Urologic Research Center. "Because men with prostate cancer are more often receiving their care from a urologist or oncologist, it is important that specialists are educating their male patients about bone health rather than assuming it is the responsibility of the general practitioner."

Androgen deprivation therapy - the use of synthetic luteinizing hormone releasing hormone analogs (LHRH) therapy - is an effective and commonly used long-term therapeutic option for treating localized and advanced prostate cancer. LHRH therapy slows the growth of prostate cancer by suppressing the production of testosterone in the testicles. Over time, this decreased level of testosterone can, however, cause bone loss. Men, on average, lose about 0.5 percent to 1 percent of their bone mineral density every year. That loss can increase to about 4 percent to 13 percent per year in men on long-term ADT.

Given the risk of bone loss with ADT therapy, NCCN recommends that men with prostate cancer discuss the risk with their oncologist and personal physician as well as undergo frequent monitoring for osteoporosis using the NOF's guidelines for the general population. The guidelines include recommendations for calcium supplements (1200 mg daily) and vitamin D (800-1,000 IU daily) for all men over age 50 years and additional treatment for men who have a greater than or equal to 3 percent likelihood of suffering a hip fracture or greater than or equal to 20 percent likelihood of suffering a major osteoporosis-related fracture within the next 10 years.

Along with getting the daily recommended amounts of calcium and vitamin D, the NOF also recommends older men protect their bone health by exercising regularly (weight-bearing and muscle-strengthening exercises), avoiding smoking and excessive alcohol, and talking to their doctor about a bone mineral density test. Prescription medication that helps protect against bone loss also might be an option for patients at high risk for fracture.

"Watson is committed to urologic health," said Fred Wilkinson, Executive Vice President, Global Brands at Watson. "Our new supplement program will help physicians encourage their prostate cancer patients who are on long-term androgen deprivation therapy to make a commitment to good bone health."

About Watson Pharmaceuticals, Inc.

Watson Pharmaceuticals, Inc. is a leading global specialty pharmaceutical company. The Company is engaged in the development and distribution of generic pharmaceuticals and specialized branded pharmaceutical products focused on Urology and Women's Health. Watson has operations in over 20 countries including many of the world's established and growing international markets.

In the U.S., the Watson portfolio includes RAPAFLO, GELNIQUE, Oxytrol®, TRELSTAR® LA and TRELSTAR® Depot, Ferrlecit®, and INFeD®. In addition, Watson markets the following brands under co-promotion agreements: AndroGel®, with Solvay Pharmaceuticals, Inc., and Femring®, with Warner Chilcott Limited. The Watson pipeline portfolio includes a number of products, including a six-month formulation of TRELSTAR®, for the treatment of advanced prostate cancer which is currently under review by the FDA; URACYST®, under development for cystitis; and a novel new oral contraceptive.

For press release and other company information, visit Watson Pharmaceuticals' Web site at http://www.watson.com.

Forward-Looking Statement

Statements contained in this press release that refer to Watson's estimated or anticipated future results or other non-historical facts are forward-looking statements that reflect Watson's current perspective of existing trends and information as of the date of this release. For instance, any statements in this press release concerning prospects related to Watson's strategic initiatives, product introductions and anticipated financial performance are forward-looking statements. It is important to note that Watson's goals and expectations are not predictions of actual performance. Watson's performance, at times, will differ from its goals and expectations. Actual results may differ materially from Watson's current expectations depending upon a number of factors affecting Watson's business. These factors include, among others, the inherent uncertainty associated with financial projections; successful integration of the Arrow acquisition and the ability to recognize the anticipated synergies and benefits of the Arrow acquisition; the impact of competitive products and pricing; the difficulty of predicting the timing or outcome of litigation; variability of revenue mix between the Company's Brand, Generic and Distribution business units; periodic dependence on a small number of products for a material source of net revenue or income; variability of trade buying patterns; changes in generally accepted accounting principles; risks that the carrying values of assets may be negatively impacted by future events and circumstances; timely and successful consummation and implementation of strategic initiatives; the timing and success of product launches; the difficulty of predicting the timing or outcome of product development efforts and FDA or other regulatory agency approvals or actions; the uncertainty associated with the identification and successful consummation of external business development transactions; market acceptance of and continued demand for Watson's products; costs and efforts to defend or enforce intellectual property rights; difficulties or delays in manufacturing; the availability and pricing of third party sourced products and materials; successful compliance with FDA and other governmental regulations applicable to Watson's and its third party manufacturers' facilities, products and/or businesses; uncertainties related to the timing and outcome of litigation and other claims; changes in the laws and regulations, including Medicare and Medicaid, affecting among other things, pricing and reimbursement of pharmaceutical products; and such other risks and uncertainties detailed in Watson's periodic public filings with the Securities and Exchange Commission, including but not limited to Watson's quarterly report on Form 10-Q for the period ended September 30, 2009. Except as expressly required by law, Watson disclaims any intent or obligation to update these forward-looking statements.



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