Yet, is it possible to eat carbohydrates and stay thin too? While it is best to include a balanced diet and reduce an excessive intake of carbohydrates, an extract found in white kidney beans neutralizes the breakdown of carbohydrates. Phase 2, an extract from white kidney beans, may stop the digestive enzyme that converts starches into sugars to help carbohydrates burn faster and maintain blood sugar levels.

A four-week study from UCLA reviewed the effects of white kidney bean (1,000 mg, 2x/day) on the glycemic levels of 25 healthy subjects. Two groups were formed to take either white bean extract or a placebo. Patients also participated in a weight-loss program, which included diet, exercise, and behavioral intervention. Subjects in both groups experienced a significant reduction in body weight and waist size, but those that took white bean extract had the greatest reduction in weight and waist size.

Phase 2 may help regulate carbohydrate metabolism, but this does not mean you can eat a massive amount of simple carbohydrates and maintain a healthy weight. Diet and exercise are essential to a healthy body weight. White bean extract offers additional support to healthy lifestyle habits.

Reference

Udani J, Singh BB. Blocking carbohydrate absorption and weight loss: a clinical trial using a proprietary fractionated white bean extract. Altern Ther Health Med. 2007 Jul-Aug; 13(4):32-37.

NICE is focusing mainly on food producers and how their products affect people’s food choices and nutrition. The organization outlines small changes that can be made by the government and food industry to help people select healthier foods.

These recommendations include:

• Reduce salt intake guidelines to 6 grams per day by 2015 and 3 grams per day by 2025
• Lower the amount of saturated fats in food products
• Make low salt and low saturated fat foods available at a cost-effective prices
• Eliminate trans fats from processed foods

Cardiovascular disease is a condition that can easily be prevented through simple dietary changes and physical activity. Dr. Klim McPherson, Chair of the NICE Development Group, explained an estimated 40,000 people die each year prematurely from cardiovascular disease, which can be prevented through dietary and lifestyle modifications. By reducing salt, saturated fats, and trans fats from everyday foods, NICE representatives believe up to 20,000 lives could be saved from heart disease and stroke each year.

While it takes time to change food industry products, dietary modifications can be implemented by avoiding consumption of packaged, pre-made, and processed foods. These easy to obtain and consume items are high in sodium, fat, and preservatives. Instead, focus on foods are fresh and closer to their natural source, such as fresh fruits and vegetables, non-seasoned lean meats, uncooked whole grains, etc. While such food requires more preparation and cook time, avoiding highly processed products and consuming nutrient-dense foods provides overall cardiovascular benefits.

Reference

National Institute for Health & Clinical Excellence. Cut salt and saturated fat levels in processed food to save thousands of lives. Retrieved on August 10, 2010 from http://www.nice.org.uk/newsroom/pressreleases/PressReleaseCVDPrevention.jsp

The study indicates prolonged television viewing increased mortality, even among individuals that exercised. Researchers followed 8,800 subjects (25 years old and older) for six years, finding individuals that watched four or more hours of television each day were 46% more likely to die from any cause of death and 80% more likely to die from cardiovascular disease, when compared to those that spent less than two hours each day watching television. These individuals typically exercised 30 to 45 minutes each day.

Though exercise is important, it is also necessary to increase the use of muscles throughout the day. Muscles used to move around are different than those used while sitting or sleeping. These muscles are important for circulation, the metabolism, and reducing cardiovascular risks.

Sitting for extended periods of time slows down metabolic processes, as muscle movement helps the body process blood sugar and blood fat. After a few hours of being inactive, the body stops producing an enzyme known as lipoprotein lipase, which pulls fat out of the bloodstream. The consequence is less fat moves to the muscle tissue to be burned as fuel. Instead, fat is still circulating in the blood and increasing cardiovascular risks.

Public health messages tend to focus on implementing physical activity on a daily basis. However, various increments of movement throughout the day are also essential. More routine movements should be added to daily living to improve circulation, as well as strengthen muscles, and reduce cardiovascular risk factors.

Reference

Dunstan DW, Barr ELM, Healy GN, Salmon JE, et al. Television viewing time and mortality. The Australian diabetes, obesity and lifestyle study (AusDiab). Circulation. 2010 Jan.

Studies have shown fasting can reduce aging by inhibiting the formation of a glycating agent called methylglyoxal (MG). MG suppresses energy production, while forming oxidative stress and abnormal gene expression. In comparison to caloric restriction, fasting may be a better approach to slowing the aging process.

Occasional fasting can stimulate antioxidant activity, increase growth hormone and IGF1 levels, and inhibit cognitive decline. Fasting individuals are 40% less likely to have clogged arteries, as cholesterol, blood sugar, and blood pressure levels improve also. Researchers surveyed 515 individuals about their dietary and fasting habits. They discovered 67% of non-fasters were diagnosed with heart disease, in comparison to 59% of fasters. Another study found fasting can relieve chronic pain and increase mood, because fasting increases serotonin levels and other neurotransmitters in the brain.

Though the effects of intermittent fasting are not completely understood, researchers conclude fasting gives the body a break from sugar exposure to regulate insulin and reset the metabolic rate. Individuals with diabetes should consult their physician before fasting, as it can influence blood sugar levels.

References

Aksungar FB, Eren A, Ure S, Teskin O, Ates G. Effects of intermittent fasting on serum lipid levels, coagulation status and plasma homocysteine levels. Ann Nutr Metab. 2009; 49:77-82.

Arumugam TV, Phillips TM, Cheng A, Morrell CH, et al. Age and energy intake interact to modify cell stress pathways and stroke outcome. Ann Neurol. 2010; 67: 41-52.

Halagappa VK, Guo Z, Pearson M, Matsuoka Y, et al. Intermittent fasting and caloric restriction ameliorate age-related behavioral deficits in the tripletransgenic mouse model of Alzheimer’s disease. Neurobiol Dis. 2007; 26:212-220.

Halberg N, Henriksen M, Söderhamn N, Stallknecht B, et al. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol. 2005; 99:2128-2136.

Hipkiss AR. Energy metabolism, altered proteins, sirtuins and ageing: converging mechanisms? Biogerontology. 2008; 9:49-55.

Hipkiss AR. Dietary restriction, glycolysis, hormesis and ageing. Biogerontology. 2007; 8:221-224.

Katare RG, Kakinuma Y, Arikawa M, Yamasaki F and Sato T. Chronic intermittent fasting improves the survival following large myocardial ischemia by activation of BDNF/VEGF/PI3K signaling pathway. J Mol Cell Cardiol 2009; 46:405-412.

Martin B, Mattson MP, Maudsley S. Caloric restriction and intermittent fasting: two potential diets for successful brain aging. Ageing Res Rev. 2006; 5:332-353.

Mattson MP, Wan R. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. J Nutr Biochem. 2005; 16: 129-137.

McClure BS, May HT, Muhlestein JB, et al. Fasting may reduce the risk of coronary artery disease. American Heart Association 2007 Scientific Sessions; November 6, 2007; Orlando, FL. Abstract 3642.

Michalsen A. Prolonged fasting as a method of mood enhancement in chronic pain syndromes: a review of clinical evidence and mechanisms. Curr Pain Headache Rep. 2010; 14:80-87.

Sakharova AA, Horowitz JF, Surya S, Goldenberg N, et al. Role of growth hormone in regulating lipolysis, proteolysis, and hepatic glucose production during fasting. J Clin Endocrinol Metab. 2008; 93:2755-2759.

In the survey, 34.7 percent of people reported that they participated in regular physical activity, up from 31.9 percent in 2008. Since 1997, the obesity rate among adults over 20 years old has increased from 19.4 percent to 28 percent.

Why are obesity rates so high? Though several factors are involved, diet is an important element that should be included with regular exercise. Our modern-day diet focuses on calorie-rich and nutrient-dense foods that are significantly affecting Americans’ health. Representatives from the U.S. Department of Health and Human Services (HHS) have exclaimed “obesity is the single greatest threat to public health in this century”. The HHS recommends certain guidelines to reduce and maintain a healthy weight.

These guidelines include:

Eat fewer calories – Most people are unaware of their calorie intake. The basic rule to maintaining weight is to eat 30 calories per kg of your weight daily. Approximately, 1,500 to 2,000 calories each day is the general average, based on level of activity.

Eat more plant foods – Vegetables, fruits, whole grains, cooked beans, nuts and seeds.

Eat lean meats in moderation – Lean and low-fat meats have been recommended as part of a healthy diet, but to add one more step, this type of protein should also be consumed in moderation.

Reduce sodium – Prepared foods are loaded with salt, which is leading to higher blood pressure and kidney ailments. The American Heart Association recommends sodium consumption should be less than 2,400 milligrams each day. Requirements are even lower for individuals with cardiovascular disease (1,500 milligrams of sodium each day).

Consume low-fat dairy –Limiting saturated fat consumption can help you avoid a variety of health problems, including cardiovascular disease. Dairy should be low-fat to avoid excessive weight gain and health ailments.

References

U.S. Department of Health and Human Services. Public Comment Period Opens on Dietary Guidelines Advisory Committee Report. Retrieved on June 22, 2010 from http://www.hhs.gov/news/press/2010pres/06/20100615a.html

Researchers explained that being physically active at any age is important to cognitive health, but physical activity is most important in the teen years to prevent the risks of cognitive decline. Though cognitive risks were lowest in women that were physically active in their teens, women who started exercising in their 30s or 50s had a lower risk of cognitive impairment later in life then women that remained inactive.

Though cognitive decline is related to many factors, regular physical activity may be an important element to healthy cognition. Physical activity may hinder the development of cognitive ailments by reducing cardiovascular disease, diabetes, and obesity risks. Decreasing the development of these health ailments is associated with healthier brain function.

Researchers are concerned that the inactive lifestyles commonly seen among today’s teens will raise several health risks later in life. Implementing physical activity can improve cognitive function for teens now and in the future.

Reference

Middleton LE, Barnes DE, Lui L, Yaffe K. Physical activity over the life course and its association with cognitive performance and impairment in old age. J of the American Geriatrics Society. 2010; 58(7):1322-1326.

What is causing the widespread increase in asthma? Many attribute the increase to dietary deficiencies and environmental pollutants. A decline in antioxidants, omega-3s and vitamin D, along with an increase in omega-6 consumption may all be attributed to asthma and weakened immunity.

Low Fat Diet

How many hamburgers do you consume in a week? Researchers found that children who eat three or more hamburgers each week have a greater risk of asthma. The study recruited 50,000 children across the world to see if diet influenced lung function. Nations with a large consumption of high fat and junk foods had the greatest prevalence of asthma. Children that lived in nations that consumed more fish and fruit were at a much lower risk of developing asthmatic symptoms.

Similarly, an Australian study found a high-fat meal can increase airway inflammation and reduce optimal lung function. Researchers recruited 30 non-obese participants to consume a high-fat or low-fat meal. Sixteen obese subjects were recruited to consume only a high-fat meal. The high-fat meal (fast-food hamburgers and hash browns) contained 1,000 calories and 60 grams of fat. The low-fat meal (low-fat yogurt) contained 200 calories and 13% fat. Airway inflammation increased four hours after subjects ate a high-fat meal.

Scientists suggest that dietary fat causes an immune response that increases inflammation throughout the body. In contrast, antioxidants, omega-3s and other anti-inflammatory properties found in fruits and vegetables have been linked to improved lung function and fewer asthma symptoms.

Vitamin D

Research also indicates childhood asthma may be influenced by maternal diets during pregnancy, as a deficiency in certain nutrients (vitamin E, vitamin D, selenium, and omegas) can affect the fetal airway and immune development.

More researchers are finding the recommended dietary allowance for vitamin D (400 IU/day) is too low. It is now being recommended that at least 1,000 IU/day is supplemented to reduce lung ailments. Sunscreens and minimal sun exposure, as well as a decrease in dietary foods with vitamin D, have led to a decline in vitamin D levels in many populations. It is important to restore those levels through supplementation to avoid chronic ailments related to a deficiency.

References

Devereux G. Session 1: Allergic disease: Nutrition as a potential determinant of asthma. Proc Nutr Soc. 2010 Feb; 69(1):1-10.

Nagel G, Weinmayr G, Kleiner A, et al. Effect of diet on asthma and allergic sensitisation in the International study on allergies and asthma in childhood (ISAAC) Phase Two. Thorax. 2010; 65:516-522.

Approximately 25 to 30% of our muscle mass is lost between the ages of 50 and 70 years old. This leads to a loss of mobility and major injuries among people over the age of 65. HSP10 protein protects and restores cells to help prevent the loss of muscle mass, suggesting muscles can be preserved as we age. Scientists are now considering the use of an artificial HSP10 protein to increase production in the body and protect aging muscles.

Reference

Kayani AC, Close GL, Dillmann WH, Mestril R, et al. Overexpression of HSP10 in skeletal muscle of transgenic mice prevents the age-related fall in maximum tetanic force generation and muscle cross-sectional area. Am J Physiol Regul Integr Comp Physiol. 2010 April 21.

Type 2 diabetes is also a factor in metabolic syndrome, which includes several health ailments including high blood pressure, high cholesterol, and being overweight. If left untreated, individuals can develop stroke, heart, kidney disease, nerve and/or eye damage.

TYPE 1 VS. TYPE 2 DIABETES

Diabetes is a metabolic disorder, in which glucose levels are too high causing hyperglycemia. There are two different forms of diabetes – Type 1 & Type 2.

Type 1 Diabetes – Known as an autoimmune disease, Type 1 diabetes occurs when the body destroys insulin-producing cells in the pancreas. Simply, the body does not produce insulin. This condition more commonly develops in adolescents, and accounts for 15% of diabetes conditions.

Type 2 Diabetes – Accounting for 85% of diabetes patients, Type 2 diabetes occurs when cells do not respond correctly to insulin being produced by the body. This is also known as insulin resistance. The development of Type 2 diabetes happens over an extended amount of time. The first signs of this disease are indicated by elevated insulin and glucose levels. As it develops, insulin levels decline and glucose levels continue to rise.

Unlike Type 1 Diabetes, Type 2 is preventable through proper nutrition and exercise. Most individuals that contract this condition are overweight, lack physical activity, and consistently eat high-fat, nutrient-deficient foods. Other risk factors include a family history of diabetes, ethnicity (Hispanic, Black, Native American, Asian-American, and Pacific Islander), and being over 45 years old.

PREVENTION – DIET, EXERCISE & NUTRITION

The best way to prevent Type 2 diabetes is by implementing a healthy diet, regular exercise, and nutritional supplementation. Furthermore, reducing body weight by 5 to 7 percent can greatly lower diabetes risks.

Diet - Eat more complex carbohydrates, lean protein, vegetables, whole grains, and healthy fats to balance blood sugar levels. Avoid simple carbohydrates (pasta, white bread, sugar, etc.)

Exercise - 30 minutes of regular physical activity, five days each week

NUTRIENTS TO STABILIZE BLOOD SUGAR

Carnitine – By increasing insulin sensitivity, decreasing blood glucose levels, and improving fat and carbohydrate metabolism, carnitine can reduce Type 2 diabetes conditions.

Chromium – As an essential trace mineral, chromium is highly involved in metabolizing sugar and controlling blood sugar levels. It can improve carbohydrate, protein and lipid utilization. Furthermore, it can reduce fat accumulation and body weight.

Cinnamon – Blood sugar ailments can be improved with cinnamon, as this common spice has been shown to regulate insulin and increase glucose utilization to lower blood sugar levels.

Coenzyme Q10 – Naturally produced in the body, CoQ10 levels decline dramatically as we age. Additionally, the development of diabetes decreases CoQ10 levels even more. Restoring CoQ10 levels can help balance blood sugar, cholesterol, and blood pressure. Oxidative stress is inhibited with CoQ10 to improve blood flow in the vascular system.

DHEA – When DHEA levels are low, glucose levels tend to be high. As a primary hormone, DHEA improves glucose metabolism in the liver and increases insulin production in the pancreas.

Ginkgo biloba – By improving insulin metabolism in the liver, ginkgo biloba can reduce high insulin levels. It also improves glucose metabolism in muscle fibers and vascular blood flow in Type 2 diabetes patients.

Selenium - Selenium has been shown to support blood sugar levels in men. Researchers followed 1,162 adults for nine years to understand if selenium levels affected the development of diabetes. The study found that higher selenium concentrations lowered blood sugar imbalances specifically in men. Women did not experience the same effect, in which researchers suggested this may be attributed to women typically consuming a higher amount of antioxidants.

Vitamin C – Vitamin C can reduce diabetic complications by increasing blood vessel elasticity and blood flow, while decreasing inflammation. This nutrient also inhibits glycation, which can slow the development of diabetes.

References

Akbaraly TN, Arnaud J, Rayman MP, Hininger-Favier I, et al. Plasma selenium and risk of dysglycemia in an elderly French population: Results from the prospective Epidemiology of Vascular Ageing Study. Nutrition & Metabolism. 2010;7:21.

Al-Thakafy HS, Khoja SM, et al. Alterations of erythrocyte free radical defense system, heart tissue lipid peroxidation, and lipid concentration in streptozotocin-induced diabetic rats under coenzyme Q10 supplementation. Saudi Med J. 2004 Dec;25(12):1824–30.

Bahijiri SM, Mira SA, et al. The effects of inorganic chromium and brewer’s yeast supplementation on glucose tolerance, serum lipids and drug dosage in individuals with type 2 diabetes. Saudi Med J. 2000 Sep;21(9):831–7

Boudou P, Sobngwi E, et al. Hyperglycaemia acutely decreases circulating dehydroepiandrosterone levels in healthy men. Clin Endocrinol (Oxf). 2006 Jan;64(1):46–52.

Broadhurst, CL, Domenico, P. Clinical studies on Chromium Picolinate supplementation in diabetes mellitus–a review. Diabetes Technol Ther. 2006 Dec; 8(6):677-687.

Hodgson JM, Watts GF, et al. Coenzyme Q10 improves blood pressure and glycaemic control: A controlled trial in subjects with type 2 diabetes. Eur J Clin Nutr. 2002 Nov;56(11):1137–42.

Huang SY, Jeng C, et al. Improved haemorrheological properties by Ginkgo biloba extract (Egb 761) in type 2 diabetes mellitus complicated with retinopathy. Clin Nutr. 2004 Aug;23(4):615–21.

Hyun, H., Hyun, S. H., & Choung, S. Y. Anti-diabetic effect of cinnamon extract on blood glucose in db/db mice Journal of Ethnopharmacology, 2006; 104(1/2):119-123.

Kucharska J, Braunova Z, et al. Deficit of coenzyme Q in heart and liver mitochondria of rats with streptozotocin-induced diabetes. Physiol Res. 2000;49(4):411–8.

Kudolo GB. The effect of 3-month ingestion of Ginkgo biloba extract (EGb 761) on pancreatic beta-cell function in response to glucose loading in individuals with non-insulin-dependent diabetes mellitus. J Clin Pharmacol. 2001 Jun;41(6):600–11.

Krone CA, Ely JT. Ascorbic acid, glycation, glycohemoglobin and aging. Med Hypotheses. 2004;62(2):275–9.

Martin, J, Wang, ZQ, Zhang, XH, Wachtel, D, et al. Chromium Picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes. Diabetes Care. 2006 Aug; 29(8):1826-1832.

Medina MC, Souza LC, et al. Dehydroepiandrosterone increases beta-cell mass and improves the glucose-induced insulin secretion by pancreatic islets from aged rats. FEBS Lett. 2006 Jan 9;580(1):285–90.

Mingrone G. Carnitine in type 2 diabetes. Ann N Y Acad Sci. 2004 Nov;1033:99–107. Review.

Mullan BA, Ennis CN, et al. Protective effects of ascorbic acid on arterial hemodynamics during acute hyperglycemia. Am J Physiol Heart Circ Physiol. 2004 Sep;287(3):H1262–H1268.

Mullan BA, Young IS, et al. Ascorbic acid reduces blood pressure and arterial stiffness in type 2 diabetes. Hypertension. 2002 Dec;40(6):804–809.

Punkt K, Psinia I, et al. Effects on skeletal muscle fibres of diabetes and Ginkgo biloba extract treatment. Acta Histochem. 1999 Feb;101(1):53–69

Qin B, Nagasaki M, Ren M, Bajotto G, Oshida Y, Sato Y. Cinnamon extract prevents the insulin resistance induced by a high-fructose diet. Horm Metab Res. 2004; 36(2):119-125.

Turpeinen AK, Kuikka J, et al. Long-term effect of acetyl-L-carnitine on myocardial 123I-M IBG uptake in patients with diabetes. Clin Auton Res. 2005;10:13–6.

Yamashita R, Saito T, et al. Effects of dehydroepiandrosterone on gluconeogenic enzymes and glucose uptake in human hepatoma cell line, HepG2. Endocr J. 2005 Dec;52(6):727–33.

Yang W, Lu J, Weng J, Jia W, et al. Prevalence of diabetes among men and women in China. N Engl J Med. 2010; 362:1090-1101.

Ziegenfuss TN, Hofheins JE, Mendel RW, Landis J, Anderson RA. Effects of a water-soluble cinnamon extract on body composition and features of the metabolic syndrome in pre-diabetic men and women. J Int Soc Sports Nutr. 2006; 3:45-53.

Data from an osteoporosis study conducted in the late 1980’s was reviewed to understand stroke risk factors. The study recruited 9,700 healthy postmenopausal women, in which 247 of the women suffered a stroke. Women with extremely high levels of estradiol in their blood were 2.3 times more likely to have a stroke, when compared to women with lower estradiol levels. Women that had a waist size larger than 34 inches also had a greater stroke risk. High levels of estrogen in the body cause greater fat storage around the midsection.

Researchers suggested that reducing the waist size could lower stroke risks in women. Menopausal women can reduce estrogen levels and balance hormones through hormone replacement therapy. Natural hormone therapies, including bioidentical hormones, are superior to conventional therapies. Women that use conventional hormone therapies are more likely to suffer a stroke, as studies indicate conjugated equine estrogens increase cardiovascular ailments and stroke risks.

References

Lee JS, Yaffe K, Lui L, Cauley J, Taylor B, et al. Prospective study of endogenous circulating estradiol and risk of stroke in older women. Arch Neurol. 2010; 67(2):195-201.

Rossouw E. Anderson GL, Prentice RL, et al. Risks and benefits of estrogen plus progestin in healthy postmenopausal women: principal results from the Women’s Health Initiative randomized controlled trial, JAMA. 2002; 288:321–333.

Schneider C, Jick SS, Meier CR. Risk of cardiovascular outcomes in users of estradiol/dydrogesterone or other HRT preparations. Climateric. 2009 Jun; 26:1-269.

Viscoli CM, Brass LM, Kernan WN, Sarrel PM, et al. A clinical trial of estrogen replacement therapy after ischemic stroke. N Engl J Med. 2001;345:1243-1249.