Diet & Nutrition

Controversial New Findings Spark Debate Over Saturated Fats and Heart Health

New research on saturated fats and heart health has set off a controversy in the medical community. Do saturated fats truly cause heart disease? Or are they really not that bad for you?

Medical advice changes almost by the week. One day we hear that margarine is better, the next day margarine is deadly and butter is the way to go. Sugar similarly has transformed from being a healthy dose of energy to a harbinger of diabetes and metabolic syndrome. Nowhere is this fast and constant shift of opinion so obvious as it is in the area of saturated fats. We have long accepted that they contribute to heart disease and other deadly illnesses. However, new research suggests that this may not be the case. Could we have been wrong about fatty foods like butter and bacon all along?

Saturated Fats and Heart Health

Found in red meat, full-fat dairy products and a variety of processed foods, saturated fat has long been the scapegoat of the nutritional world. Not only is it dense in calories, which can lead to weight gain, but several studies recognized even decades ago that it can clog blood vessels, contributing to both heart attack and stroke.

However, new research is beginning to suggest that the link between saturated fats and heart health may not be as clear as it once appeared. The controversy began anew in 2015 when a study suggested that while saturated fats are bad for the heart, the food compounds that people replace them with may be just as bad.

Is Saturated Fat Actually Bad for You?

Saturated fat and cholesterol are believed to contribute to cardiovascular disease by “clogging” the vessels that move blood around our bodies, similar to the gradual clogging of plumbing that can occur in our home. Because of significant evidence to support this, doctors have recommended for decades that people eat less saturated fat and keep their blood cholesterol numbers low.

A new study, however, shows no connection whatsoever between saturated fat and heart health. Instead, researchers now believe that simple lifestyle changes such as eating wholesome homemade food, getting adequate exercise and controlling stress are healthier than any kind of dietary deprivation. In fact, certain types of high-fat foods, including those rich in plant oils, actually reduce cardiovascular risk. People who eat saturated fats may actually be increasing their heart disease risk simply by eating too many processed items and not enough healthy fats.

However, this remains a controversial study among many doctors and scientists. Leading cardiologists insist that the authors of the recent study finding no correlation between saturated fats and heart disease are guilty of misleadingly compiling data while ignoring studies that prove their theory wrong. These cardiologists point out that the largest and most well-controlled studies have consistently found a link between saturated fats and heart disease for several decades and counting.

Lifestyle Choices for Whole Body Health

Although there is significant controversy about the role of saturated fat in heart disease, most doctors and experts agree on several lifestyle changes intended to improve cardiovascular health. Eating a plant-based, whole foods diet is one of the best things you can do for your health, as it cuts back on “bad” fats and additives while ensuring that you get enough vitamins and healthy fats. Taking a walk, as the study authors suggested, also is a lifestyle decision that will improve heart health and mental health at the same time. Getting enough sleep—while difficult for many people in the modern world—also is generally agreed to be a great decision for heart health.

Promoting Cardiovascular Health the Natural Way

If you want to give your heart an extra health boost, there are many all-natural nutrients and vitamins that have been proven to minimize the risk of cardiovascular disease and protect your heart. Consider adding one of these supplements to your daily regimen:

omega-3 fatty acids to reduce triglycerides, lower blood pressure and prevent atherosclerosis
folic acid to reduce levels of homocysteine, a natural product of the human body that can contribute to cardiovascular disease
B vitamins, which also reduce levels of homocysteine and contribute to better metabolism in general
calcium, which is essential for cardiac muscle function
magnesium for optimal function of nerves that control the cardiovascular system
coenzyme Q10, an antioxidant that protects heart and blood vessel tissues from oxidative damage
L-carnitine that reduces abnormal heart rhythms and the development of angina
grapeseed extract, which contains flavonoids that have been found to protect the heart and reduce cardiovascular disease

Is butter really that bad for you? New research calls this assumption into question. However, all data indicates that our hearts will be healthier if we eat a less-processed diet, get plenty of fresh air and take supplements that provide ingredients with proven cardiovascular benefits. Leading a healthy and well-balanced lifestyle is key to living a long and happy life.

Quercetin Benefits Heart Health and May Protect Against Cardiovascular Concerns

Apr 26 by Ewcopywriting Leave a Comment

Most people have heard of the health benefits of vitamin C, vitamin E and calcium. However, there are many compounds that may improve our health that have only recently been discovered. One of these compounds is a flavonoid called quercetin that appears to protect the cardiovascular system by helping to maintain healthy cholesterol and blood pressure within normal ranges while also protecting muscles from oxidation. What is this flavonoid? How can you get more of it in your diet?

Flavonoids: More Than Flavor

Scientists and doctors once recommended getting five servings of fruits and vegetables a day. This advice has been modified recently to a recommendation to eat produce of all the colors of the rainbow. Why is eating colorful foods now considered important? It ends up that the compounds that give fruits and vegetables their color and strong taste also have positive effects on our health. One of these flavonoids purported to benefit our health is a compound called quercetin.

Quercetin is present in strongly flavored vegetables such as capers, chili peppers and onions. In addition, people can get quercetin from leafy greens as well as dark red and purple fruits like black plums. Quercetin’s role in plants is to act as an antioxidant, preventing damage from the sun and pests. In humans it plays much the same role, helping to repair and prevent the damage caused by free radicals. Eating ample amounts of this flavonoid has also been found to help promote healthy cell growth in the past. According to new research, the benefits of quercetin may also include promoting cardiovascular health.

Quercetin Benefits for the Heart, Blood Vessels and Beyond

Several studies on quercetin have linked it to cardiovascular health. Cardiovascular disease is the top killer in the modern world, contributing to around 40 percent of deaths. Much of the damage is caused by free radicals. Our body needs oxygen to perform critical metabolic processes, but this does not come without a cost. These processes create reactive oxygen species, highly reactive ions that can damage the molecules that make up DNA and other cell components. Over time, this damage can lead to atherosclerosis, the hardening and narrowing of arteries that is one of the top contributors to cardiovascular disease.

Quercetin acts as an antioxidant, meaning it helps neutralize these oxygen compounds and prevent them from causing damage. This antioxidant action can have very tangible results. Men who were given 100mg a day of quercetin had a measurable decrease in their cholesterol. Higher doses were found to lower blood pressure significantly. Even in low doses, quercetin benefits blood vessels by preventing the oxidation of LDL cholesterol, a crucial step in the narrowing of arteries that can contribute to stroke and heart attack.

Healing a Broken Heart?

This data all indicates that quercetin may help to prevent damage to the cardiovascular system. However, new research indicates that this flavonoid may also help heal existing damage. Researchers studied the effects of a quercetin-rich diet on mice with muscular dystrophy, a disease which damages muscles including those that make up the heart. The mice fed a special diet with high amounts of quercetin had less inflammation and less cell damage than mice with muscular dystrophy who were fed a normal diet.

Muscular dystrophy is a rare disease. However, damage to the muscles of hearts and blood vessels is common and contributes to cardiovascular disease. More research will be needed to determine whether quercetin can help to heal cardiovascular damage with causes other than muscular dystrophy, but the evidence is promising.

Are You Getting Enough Quercetin?

Quercetin is present in a wide variety of antioxidant-rich foods, including:

onions of all colors
capers
black grapes
black plums
dark leafy greens
hot peppers
cocoa
sweet potatoes
green herbs such as tarragon
darkly pigmented berries such as lingonberries and blackberries

People who eat a varied, plant-based diet will likely get enough of this compound to enjoy its health effects. However, the standard American diet does not include adequate amounts. Although quercetin is present in a wide variety of foods, these are not foods that most Western people eat in ample quantity. In order to ensure that they are getting a cardioprotective amount of this flavonoid, many people take a supplement that contains quercetin. While it is difficult to find supplements with high enough amounts to get the benefits of quercetin, there are several antioxidant blends on the market that contain it.

The benefits of quercetin are still being studied. However, it appears that this flavonoid may play a very important role in protecting the cardiovascular system as well as other tissues. Whether you get your quercetin from diet or from supplements, it is a good idea to ensure you are getting enough of this little-known nutrient.

New Breakthroughs Uncover a Promising Link Between Vitamin C and Cancer

Apr 12 by Ewcopywriting Leave a Comment

There are treatments for many types of cancer, but many come with uncomfortable side effects. New studies on vitamin C and cancer suggest that this vitamin may offer hope as a safe and natural adjunct treatment.

Cancer is one of the leading causes of death in the world, killing nine million people per year around the globe. While there are many treatments that can cure or slow the progression of this disease, these can have debilitating side effects such as weight loss, hair loss, nausea, vomiting or even death. Around 40 percent of us will have cancer of some kind before we die, which means that many who are reading this now will one day have to experience some of these unpleasant cancer treatment side effects. However, new research indicates that vitamin C may be a safe, natural way to make traditional cancer treatments more effective and even help fight cancer on its own.

Benefits of Vitamin C

Long ago, sea captains noted that giving sailors limes prevented the development of scurvy and other serious diseases. Today we know that this is due to vitamin C. We also know that this vitamin has a long list of health benefits in addition to preventing scurvy. It is an important cofactor in a variety of crucial biochemical reactions and also acts as an antioxidant. Vitamin C is necessary to form healthy collagen, an ingredient in our skin and bones, as well as to make our stress hormones. Because it is a water-soluble vitamin, it is not toxic at any level. While people who take too much of it may experience some diarrhea, it is impossible to overdose even when taking super-doses. The half-life of the vitamin is simply too short for toxic levels to build up.

More recent research suggests that this vitamin may be important in more than merely preventative roles. It has been found to lower the incidence of death from cardiovascular disease. In large doses given by IV, it may also improve the outcomes of cancer treatment.

Vitamin C and Cancer Cells

Nobel prize winner Linus Pauling long ago hypothesized that vitamin C may be able to benefit those with cancer. New research suggests that he was correct. When cancer patients were given megadoses of this vitamin in addition to taking the prescribed radiation and/or chemotherapy, they had fewer side effects and better outcomes. In fact, patients with glioblastoma, a deadly brain cancer, survived four to six months longer.

This is not the first study to find that there is a therapeutic benefit to taking high doses of vitamin C and cancer treatments at the same time. A previous study found that people who took vitamin C while being treated for ovarian cancer suffered fewer side effects and had less toxicity to their organs. Researchers believe that this is due to several factors. First, because vitamin C is an antioxidant and also part of several key enzymatic reactions, having an ample supply ensures that healthy cells can recover more quickly from side effects of cancer treatment. Second, vitamin C appears to have a negative effect on the mitochondria of cancer cells, shutting down metabolism while creating free radicals that eventually kill the cell. This process specifically targets cancer and cancer stem cells, which can help both in treatment and in slowing the metastasis of this disease.

While more studies will need to be performed in order to understand exactly why vitamin C affects cancer treatment and how much is needed, it currently appears that this vitamin may have real benefits. This brings up the question: Can getting enough vitamin C help to protect against cancer?

Are You Getting Enough Vitamin C?

There is currently no known connection between vitamin C deficiency and higher rates of cancer. However, this topic has yet to be studied extensively. It intuitively makes sense that getting enough of a cancer-fighting antioxidant may help to prevent cancer from developing in the first place. Because getting enough vitamin C is crucial to health in a variety of ways, many doctors recommend that people either take a vitamin supplement or eat plenty of the following foods:

oranges and other citrus fruit
leafy green vegetables such as spinach and kale
chili peppers
bell peppers
cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts
papayas, pineapple, mangoes and other tropical fruits
strawberries

These foods are all delicious parts of a healthy diet, so it is easy to get enough vitamin C to support good health with a little effort.

While modern medicine has brought us many benefits, natural remedies and good nutrition also play an important role in promoting good health. Getting enough vitamin C and other nutrients likely has benefits that we do not even know about yet. Eating a well-rounded diet and taking natural supplements are two of the most important ways that you can stay healthy both now and in the future.

Is Taking Vitamin C for Colds Effective? New Research Reopens an Old Controversy

Apr 07 by Ewcopywriting Leave a Comment

The idea of taking vitamin C for colds is common. However, does it really help? New research revisits this old controversy—with surprising results.

Many people throughout the ages have relied on vitamin C to help treat the common cold. From folk remedies like lemon in tea to popular vitamin C cold supplements, we turn to vitamin C to lessen cold symptoms and to reduce the duration of the illness. However, the use of vitamin C for colds remains extremely controversial in the medical and scientific worlds.

C is for Controversy

If you are one of those who takes vitamin C for colds and cold symptoms, you are not alone. However, your assumptions about the benefits of vitamin C for colds may not be entirely correct. The current weight of evidence suggests that vitamin C does not improve cold symptoms or lessen the length of a cold significantly except in select populations such as children and people who are under physical stress. In these people, taking a daily vitamin C supplement made them half as likely to catch colds. In addition, they saw a sizable decrease in the duration of colds and the severity of symptoms. However, the rest of the population does not appear to obtain many benefits.

However, the issue of vitamin C and the common cold is being revisited recently in several studies. Despite the controversy among physicians and scientists, the general public appears to believe that vitamin C is helping them. Could prior studies be wrong about the impact of this vitamin?

Vitamin C for Colds: Re-evaluating the Evidence

A meta-analysis is one of the most compelling types of evidence. In this type of research, scientists compile all of the numbers from different studies to find a solid conclusion. These are especially valuable in cases where there are multiple small studies with conflicting evidence, which is the case with vitamin C for colds. Researchers performed a meta-analysis of the hundreds of studies on vitamin C to settle the controversy once and for all. This meta-analysis found that vitamin C shortens the length of colds and that this effect is especially profound in children.

The effects of vitamin C appear to be especially noticeable when people take large doses of it, a factor that was not considered in many prior studies. Further, the researchers involved note that vitamin C has no adverse effects, no toxicity and is inexpensive. They appeared to feel that this is a low-cost way to make an impact, however small, on the impact of the cold season. While this should have settled the controversy, it appears to have merely reawakened it.

How Much Does Dosage Matter?

As this study notes, dosage may make a huge difference in how vitamin C affects a cold. Many studies look at the effects of the recommended daily allowance, but most people treating a cold with vitamin C take much higher doses. Because vitamin C is a water-soluble vitamin with a very short half-life in the human body, it is functionally impossible to overdose on it. It has no toxicity, with even doses of 50 times the recommended amount causing only a stomachache. Taking super-doses of this vitamin to treat a common cold is not contraindicated.

A recent study looked at how taking high dose vitamin C affected infections. The results were clear: Taking high doses both prevented and treated a diverse range of infections, from bacteria to viruses to even protozoans. The length of colds, caused by a virus by definition, was shortened by almost 20 percent on high dose vitamin C and symptoms were reduced during this time as well. It appears that folk remedies were correct in this case, as long as people are mega-dosing on the vitamin.

Treating a Cold the Natural Way

There is currently no medical remedy for the common cold. However, there are a few ways that you can help to improve your symptoms and perhaps even shorten the length of time that you are ill. First, take care of yourself as soon as you feel the first signs of an illness. Getting plenty of rest, eating healthy food and otherwise pampering yourself will ensure that your immune system can work efficiently to fight off the infection.

Second, turn to the remedies that your grandmother used. These include taking plenty of vitamin C, in either pill or food form and drinking soup. Chicken soup has actually been found in studies to be an efficient remedy for colds. Getting enough vitamin D has also been found to reduce the risk of respiratory illnesses. Last, make sure the buck stops with you. Stay home when you are ill whenever possible to keep the germs away from other people. Sneeze into your elbow, wash your hands regularly and consider wearing a face mask to keep the germs contained. Getting rid of the cold as quickly as possible while preventing its spread are the best ways to get back to full health as quickly as possible.

Surprising Ways to Maintain Healthy Blood Sugar Levels Naturally

Apr 04 by Ewcopywriting Leave a Comment

More than 29 million people in the United States have diabetes. Even more have high blood sugar levels or insulin resistance, both of which are precursors to type 2 diabetes. While there are many medications that can help diabetics, these are expensive and can often have serious side effects. Many people do not know that there are a variety of natural ways to maintain healthy blood sugar levels to protect against insulin resistance, decreasing the risk of developing diabetes and other concerns.

Diabetes and Metabolic Disorder: A Modern Epidemic

When we eat food, our body converts the carbs to glucose. This glucose is fuel for our cells, but only once it enters them. Glucose can only enter cells when insulin “unlocks” the cell receptors that allow it to enter. Without insulin, glucose remains in the blood vessels where it can contribute to cardiovascular disease. Meanwhile, the cells that make up our tissues and organs go without the food they need for optimal function.

There are two conditions in which glucose has impaired ability to enter the cells: type 1 and type 2 diabetes. In type 1 diabetes, the body simply stops making insulin. This disease is treated by replacing the insulin that is missing. In type 2 diabetes, high blood sugar levels over time lead to insulin resistance, a condition in which cells stop responding to insulin even though the body is making plenty of it. This leads to type 2 diabetes where blood sugar is chronically high due to this insulin resistance. This can be very difficult to treat because the body already has plenty of insulin; it simply isn’t responding to the hormone.

Diabetes, especially type 2 diabetes, has become so common that it is considered an epidemic. Millions of people struggle with chronically high blood glucose levels and the resulting health effects. Many more people are prediabetic, which means their body is beginning to show signs of insulin resistance but has not yet become completely diabetic.

Lifestyle Changes for Healthy Blood Sugar

While there appears to be a genetic predisposition to diabetes, it also is heavily affected by lifestyle. People who have a difficult time maintaining healthy blood sugar are at much higher risk of developing insulin resistance. Obesity and a lack of exercise also are major risk factors. There are several ways that people can lower their risk of developing this disease, lower their blood sugar and turn insulin resistance around:

Achieve a healthy weight.
Exercise at least 30 minutes a day.
Eat fewer carbs and saturated fats.
Choose foods that are high fiber or otherwise support a healthy digestive system.
Avoid tobacco products.
Get any sleeping issues treated, as these can contribute to insulin resistance.
Take in a wide range of vitamins and minerals, including antioxidants.

However, even with these changes, many people struggle to keep their blood glucose levels within a healthy range. This is because lifestyle is only one piece of the puzzle. Lifestyle changes alone often cannot completely halt insulin resistance and reverse the cellular mechanisms underlying type 2 diabetes. For these people, there is still hope. There are many natural remedies that can give them the boost they need.

Natural Answers for Supporting Healthy Blood Sugar Levels

Several natural remedies can help to protect against insulin resistance and maintain healthy blood sugar levels within normal ranges. If you are concerned about your blood sugar levels, consider taking a supplement that contains:

Chromium picolinate, a supplement that positively affects insulin resistance, promotes healthy insulin function and protects the cardiovascular system.
Banaba leaf, which supports healthy blood glucose levels and is for diabetes by indigenous cultures.
Gymnema, which has been found in studies to promote healthy blood sugar levels and lipid levels while supporting healthy pancreatic function.
Bitter melon, a popular Asian gourd that contains compounds similar to insulin that similarly work to support healthy blood glucose levels.
Vanadium, which keeps insulin receptors from being deactivated, thus helping with insulin resistance.
Fenugreek, an Indian and Middle Eastern spice that naturally supports healthy blood sugar.
Bilberry fruit, which contains compounds that help to balance blood sugar levels while preventing many of the effects of high blood sugar such as retinopathy and damage to blood vessels.
N-Acetyl Cysteine, an antioxidant that reduces damage from free radicals in people with high blood sugar and/or diabetes.

These natural supplements not only help to protect against the development of blood sugar imbalances but also have a variety of other positive health effects. They help to support a healthy body in many ways, allowing people to support healthy blood sugar protect against insulin resistance without negative side effects.

The high sugar, high fat Standard American Diet often leads to a variety of negative effects including diabetes. However, there are many ways to protect against insulin resistance before it progresses enough to harm your health. Lifestyle changes and natural supplements can help you to enjoy good health—including healthy blood sugar levels—over the rest of your life.

Muscle Injuries in Athletes Could Be Caused by Low Vitamin D

Mar 23 by Ewcopywriting Leave a Comment

Many people take vitamin D to encourage strong, healthy bones. New research on vitamin D and muscle function suggests that it may be a major contributor to building and maintaining healthy muscles as well.

Vitamin D is an important cofactor in metabolism, bone building and more. However, many people in northern latitudes suffer from a deficiency of this important nutrient. While vitamin D is present in a variety of foods, sunlight is needed to convert this to an active form of the vitamin.

What are some of the consequences of low vitamin D? Fatigue and sleepiness have both been linked to vitamin D deficiency. In addition, decreasing bone strength is more common in people who are low on this vitamin. According to new research on vitamin D and muscle injury, it may also be crucial in promoting muscle strength, healing and resilience as well.

Vitamin D and Muscle Strength

Vitamin D has long been suspected to play a role in building healthy muscle. Several studies have found a link between vitamin D and higher muscle mass. However, correlation is not always causation. In other words, researchers had no way of determining whether vitamin D helps to build muscle or if a third factor were at play. Vitamin D plays a role in a variety of biochemical reactions. It is also crucial in building strong bones and teeth. It reduces depression and keeps energy levels high. Because it is such a “multi-purpose” nutrient, it is difficult to tell when a deficiency is directly causing a physical problem. However, new research definitively points to low vitamin D as a direct cause of increased muscle injury.

Low Vitamin D in College Athletes

We tend to think of athletes as people who get plenty of time in the sunshine. However, over half of all college athletes have low vitamin D. A new study suggests that these athletes, who are otherwise in prime health, are more at risk of muscle injury as a result. Researchers looked at the rates of muscle injuries such as sprains and hernias in a population of college athletes. They also measured vitamin D levels in the blood of these young people. The resulting pattern was clear: Athletes with low vitamin D were more likely to experience an injury and especially more likely to have an injury that reduced their ability to play their chosen sport.

What does this mean for people who are not high-performance athletes? You may be having trouble building muscle mass or suffering more soreness than usual because of not getting enough of this important vitamin. Even in people who had no other health effects, the lack of vitamin D manifested itself in a higher rate of muscle injuries. Taking vitamin D may be as important to building strong muscles as eating enough protein.

Active and Inactive Vitamin D

This is not the only study to link vitamin D levels and muscle function. However, not all kinds of vitamin D are equal in their effects on human health. Vitamin D exists in several forms in the human body. Inactive and active vitamin D are two of these forms. Vitamin D that is ingested from foods must be activated in a complex system involving sunlight on bare skin, but also the kidneys and the liver. However, active vitamin D3 can be taken in supplements, thus bypassing this convoluted activation system.

People who have high levels of lean muscle mass have been found to have higher blood levels of active vitamin D. Active vitamin D is also linked to greater muscle strength. On the other hand, high levels of inactive vitamin D seem to be linked to higher levels of body fat. Many people who think they are getting enough vitamin D in their diet may need a supplement to increase levels of the active form.

Getting More Vitamin D in Your Diet

Vitamin D is only present in a small number of foods, and many of these are foods that most people do not routinely eat in large amounts. These include fatty fish oils and eggs. In addition, activating this dietary vitamin D requires an extensive process and ample exposure to sunlight. In an age of sunscreen, many people are deficient in active vitamin D, even if they actually enjoy cod liver oil. To ensure that there is always enough of the active form, an increasing number of people are taking a supplement with active vitamin D3 (cholecalciferol). Doctors once recommended doing this to increase energy and bone strength, but we now know that a great deal more is at risk.

Getting enough vitamins and nutrients is crucial to leading a long and healthy life, but research on vitamin D and muscle suggests that it is much more important than previously thought. If you are trying to gain more muscle but struggling, low levels of active vitamin D may be partially responsible. Consider taking a comprehensive supplement that contains vitamin D today to maintain the energy and strength that you need to enjoy optimal health.