Showing posts with label you. Show all posts
Showing posts with label you. Show all posts
Research shows the more chocolate you eat the lower your body fat level
Monday, May 19, 2014
University of Granada researchers from the Faculty of Medicine and the Faculty of Physical Activity and Sports Sciences have scientifically disproven the old belief that eating chocolate is fattening. In an article published this week in the journal Nutrition, the authors have shown that higher consumption of chocolate is associated with lower levels of total fat (fat deposited all over the body) and central fat (abdominal), independently of whether or not the individual participates in regular physical activity and of diet, among other factors.
The researchers determined whether greater chocolate consumption associated with higher body mass index and other indicators of total and central body fat in adolescents participating in the HELENA (Healthy Lifestyle in Europe by Nutrition in Adolescence) study. This project, financed by the European Union, studies eating habits and lifestyle in young people in 9 European countries, including Spain.
Independent of diet and physical activity
The study involved 1458 adolescents aged between 12 and 17 years and results showed that a higher level of chocolate consumption associated with lower levels of total and central fat when these were estimated through body mass index, body fat percentage—measured by both skinfolds and bioelectrical impedance analysis—and waist circumference. These results were independent of the participants sex, age, sexual maturation, total energy intake, intake of saturated fats, fruit and vegetables, consumption of tea and coffee, and physical activity.
As the principle author Magdalena Cuenca-García explains, although chocolate is considered a high energy content food—it is rich in sugars and saturated fats—“recent studies in adults suggest chocolate consumption is associated with a lower risk of cardiometabolic disorders”.
In fact, chocolate is rich in flavonoids—especially catechins—which have many healthy properties: “they have important antioxidant, antithrombotic, anti-inflammatory and antihypertensive effects and can help prevent ischemic heart disease”.
Recently, another cross-sectional study in adults conducted by University of California researchers found that more frequent chocolate consumption also associated with a lower body mass index. Whats more, these results were confirmed in a longitudinal study in women who followed a catechin-rich diet.
The effect could be partly due to the influence of catechins on cortisol production and on insulin sensitivity, both of which are related with overweight and obesity.
Calorie impact is not the only thing that matters
The University of Granada researchers have sought to go further and analyse the effect of chocolate consumption at a critical age like adolescence by also controlling other factors that could influence the accumulation of fat. The research, which is both novel and, perhaps, the largest and best-controlled study to date, is the first to focus on the adolescent population. It includes a large number of body measures, objective measurement of physical activity, detailed dietary recall with 2 non-consecutive 24-hour registers using image-based software, and controls for the possible effect of a group of key variables.
In Nutrition, the authors stress that the biological impact of foods should not be evaluated solely in terms of calories. “The most recent epidemiologic research focuses on studying the relation between specific foods—both for their calorie content and for their components—and the risk factors for developing chronic illnesses, including overweight and obesity”.
Despite their results, the authors insist that chocolate consumption should always be moderate. “In moderate quantities, chocolate can be good for you, as our study has shown. But, undoubtedly, excessive consumption is prejudicial. As they say: you can have too much of a good thing”.
The University of Granada researchers stress that their findings “are also important from a clinical perspective since they contribute to our understanding of the factors underlying the control and maintenance of optimal weight”.
What Your Dental Health Says About You
Sunday, May 18, 2014
Common oral problems have been linked to heart disease, diabetes, premature birth, and more.
Its easy to ignore the effects of poor oral hygiene because theyre hidden in your mouth. But gum disease produces a bleeding, infected wound thats the equivalent in size to the palms of both your hands, says Susan Kara bin, (Doctor of Dental Surgery) DDS, a New York periodontist and president of the American Academy of Period ontology.
"If you had an infection that size on your thigh, youd be hospitalized," Karabin says. "Yet people walk around with this infection in their mouth and ignore it. Its easy to ignore because it doesnt hurt ... but its a serious infection, and if it were in a more visible place, it would be taken more seriously."
You may think that the worst consequence of poor dental health would be lost teeth and painful times in the dentists chair. But some studies have linked common oral problems to illnesses, including heart disease, stroke, diabetes, premature birth, osteoporosis, and even Alzheimers disease. In most cases, the strength and exact nature of the link is unclear, but they suggest that dental health is important for preserving overall health.
"We need to educate the public that the mouth isnt disconnected to the rest of the body," says Sally Cram, DDS, a periodontist in Washington, D.C., and spokeswoman for the American Dental Association.
How Gum Disease Spreads
Periodontal disease is an infection caused by unhealthy bacteria that lodge between the teeth and gums. Simply brushing your teeth is enough to put some of those bacteria into your bloodstream, says Robert J. Genco, DDS, PhD, an oral biologist at the University of Buffalo. The bacteria then travel to major organs where they can spur new infections.
Inflammation also plays a role in spreading the effects of bad oral health. Red and swollen gums signal the bodys inflammatory response to periodontal bacteria. "If you have inflammation in your mouth, certain chemicals are produced in response that can spread [through the bloodstream] and wreak havoc elsewhere in the body," Cram says.
Evidence is mounting of the importance of the "mouth-body connection," as it is known, as dental problems are being linked to a growing list of other ailments.
Oral Health and Diabetes
Karabin has diagnosed several cases of diabetes from her dentists chair. "When I see a patient with multiple abscesses in their mouth ... I immediately think diabetes. I will send that patient for a glucose tolerance test." Nearly one-third of people with diabetes are unaware that they have it, and dentists can play a big role in diagnosing these patients, Genco says.
Diabetes and gum disease can interact in a vicious circle. Infections of any kind, including gum disease, cause the body to produce proteins called cytokines, which increase insulin resistance and make blood sugar more difficult to control, Karabin says. Conversely, uncontrolled diabetes impairs the bodys healing mechanism, which makes it harder to control gum disease, Cram says.
Diabetic patients who avoid dentists out of fear or anxiety will have problems that go beyond tooth loss, says John Buse, MD, PhD, director of the Diabetes Care Center at the University of North Carolina School of Medicine. "You probably wont be able to do a good job taking care of diabetes unless you go to a dentist."
Gum disease may also speed the progression to full-blown diabetes in the 54 million Americans who are classified as prediabetic. According to the American Diabetes Association, many people first become aware they have diabetes when they develop dental disease.
In a 2007 study, Danish researchers compared prediabetic rats with gum disease to prediabetic rats without gum disease. The rats with gum disease soon displayed increased insulin resistance and other signs of progression toward type 2 diabetes.
Oral Health and Heart Disease
People with periodontal disease are nearly twice as likely to suffer from coronary artery disease as those without, according to the American Academy of Periodontology. One theory is that oral bacteria attach to fatty plaques in the coronary arteries and contribute to the clots that can lead to heart attacks. Another is that inflammation increases plaque buildup.
Although evidence has been mixed, more than 20 "good-sized" studies have demonstrated the relationship between gum disease and heart disease, Genco says. But that relationship is still not confirmed as with other known risk factors such as smoking or obesity. Genco is planning a major study to see whether treating gum disease can forestall a second heart attack in people who have already had one.
Recent analysis suggests that common oral problems could increase the risk of cardiac problems. Indra Mustapha, DDS, a periodontist who teaches at Howard University in Washington, D.C., and colleagues analyzed the results of other research studies and found that periodontal disease with signs of bacterial exposure was associated with greater risk of heart disease.
The American Heart Association states, "At this time, promoting dental treatment expressly to prevent atherosclerotic cardiovascular disease and/or acute cardiovascular events is not recommended."
Oral Health and Premature Birth
"Ob-gyns always knew that preterm and low-birth-weight births could be triggered by infections in the body," says Karabin. "They looked for urinary tract infections and throat infections, but never really thought about the mouth until a periodontic researcher looked into it."
Karabin says that severe periodontal disease in the mother may lead to an increase in the risk of premature birth. Remember those cytokines? Turns out they also increase the level of the hormone prostaglandin, which triggers labor, says Karabin. Fortunately, studies show that early treatment of gum disease and improved oral hygiene in women can reduce their risk of premature birth.
Other conditions that indicate a link between dental health and overall health include:
Osteoporosis. Osteoporosis and tooth loss often go hand in hand because the same decrease in mineral density that boosts the risk of hip and other fractures affects the jawbone and teeth. Measures taken to prevent or treat osteoporosis in postmenopausal women are likely to also help prevent severe gum disease, Genco says.
Rheumatoid arthritis. A study released in June 2008 found that patients with rheumatoid arthritis (RA) were nearly eight times more likely to have periodontal disease. RA, like periodontal disease, is an inflammatory disorder, which may help explain the link, Karabin says.
Alzheimers disease. A 2005 study of identical twins showed that in twin pairs where one had dementia and the other didnt, the ones with dementia were four times more likely to have gum disease by midlife. The study doesnt say that good oral heath prevents Alzheimers, but that inflammation early in life can have severe consequences later.
Healthy Mouth, Healthy Body
With the mouth and body so closely linked, dentists and physicians should collaborate more closely, Karabin says. "Physicians need to be trained to examine the mouth, and dentists need to understand more about systemic disease so they can pick up on some of the cues."
The findings also serve to bring home the importance of oral hygiene. Brush twice a day with a toothbrush with soft or medium bristles, Genco says. Clean between your teeth daily with floss, or try some of the interdental picks available at drugstores. If your gums bleed with flossing and dont stop after three to four days, see your dentist
readmore
Its easy to ignore the effects of poor oral hygiene because theyre hidden in your mouth. But gum disease produces a bleeding, infected wound thats the equivalent in size to the palms of both your hands, says Susan Kara bin, (Doctor of Dental Surgery) DDS, a New York periodontist and president of the American Academy of Period ontology.
"If you had an infection that size on your thigh, youd be hospitalized," Karabin says. "Yet people walk around with this infection in their mouth and ignore it. Its easy to ignore because it doesnt hurt ... but its a serious infection, and if it were in a more visible place, it would be taken more seriously."
You may think that the worst consequence of poor dental health would be lost teeth and painful times in the dentists chair. But some studies have linked common oral problems to illnesses, including heart disease, stroke, diabetes, premature birth, osteoporosis, and even Alzheimers disease. In most cases, the strength and exact nature of the link is unclear, but they suggest that dental health is important for preserving overall health.
"We need to educate the public that the mouth isnt disconnected to the rest of the body," says Sally Cram, DDS, a periodontist in Washington, D.C., and spokeswoman for the American Dental Association.
How Gum Disease Spreads
Periodontal disease is an infection caused by unhealthy bacteria that lodge between the teeth and gums. Simply brushing your teeth is enough to put some of those bacteria into your bloodstream, says Robert J. Genco, DDS, PhD, an oral biologist at the University of Buffalo. The bacteria then travel to major organs where they can spur new infections.
Inflammation also plays a role in spreading the effects of bad oral health. Red and swollen gums signal the bodys inflammatory response to periodontal bacteria. "If you have inflammation in your mouth, certain chemicals are produced in response that can spread [through the bloodstream] and wreak havoc elsewhere in the body," Cram says.
Evidence is mounting of the importance of the "mouth-body connection," as it is known, as dental problems are being linked to a growing list of other ailments.
Oral Health and Diabetes
Karabin has diagnosed several cases of diabetes from her dentists chair. "When I see a patient with multiple abscesses in their mouth ... I immediately think diabetes. I will send that patient for a glucose tolerance test." Nearly one-third of people with diabetes are unaware that they have it, and dentists can play a big role in diagnosing these patients, Genco says.
Diabetes and gum disease can interact in a vicious circle. Infections of any kind, including gum disease, cause the body to produce proteins called cytokines, which increase insulin resistance and make blood sugar more difficult to control, Karabin says. Conversely, uncontrolled diabetes impairs the bodys healing mechanism, which makes it harder to control gum disease, Cram says.
Diabetic patients who avoid dentists out of fear or anxiety will have problems that go beyond tooth loss, says John Buse, MD, PhD, director of the Diabetes Care Center at the University of North Carolina School of Medicine. "You probably wont be able to do a good job taking care of diabetes unless you go to a dentist."
Gum disease may also speed the progression to full-blown diabetes in the 54 million Americans who are classified as prediabetic. According to the American Diabetes Association, many people first become aware they have diabetes when they develop dental disease.
In a 2007 study, Danish researchers compared prediabetic rats with gum disease to prediabetic rats without gum disease. The rats with gum disease soon displayed increased insulin resistance and other signs of progression toward type 2 diabetes.
Oral Health and Heart Disease
People with periodontal disease are nearly twice as likely to suffer from coronary artery disease as those without, according to the American Academy of Periodontology. One theory is that oral bacteria attach to fatty plaques in the coronary arteries and contribute to the clots that can lead to heart attacks. Another is that inflammation increases plaque buildup.
Although evidence has been mixed, more than 20 "good-sized" studies have demonstrated the relationship between gum disease and heart disease, Genco says. But that relationship is still not confirmed as with other known risk factors such as smoking or obesity. Genco is planning a major study to see whether treating gum disease can forestall a second heart attack in people who have already had one.
Recent analysis suggests that common oral problems could increase the risk of cardiac problems. Indra Mustapha, DDS, a periodontist who teaches at Howard University in Washington, D.C., and colleagues analyzed the results of other research studies and found that periodontal disease with signs of bacterial exposure was associated with greater risk of heart disease.
The American Heart Association states, "At this time, promoting dental treatment expressly to prevent atherosclerotic cardiovascular disease and/or acute cardiovascular events is not recommended."
Oral Health and Premature Birth
"Ob-gyns always knew that preterm and low-birth-weight births could be triggered by infections in the body," says Karabin. "They looked for urinary tract infections and throat infections, but never really thought about the mouth until a periodontic researcher looked into it."
Karabin says that severe periodontal disease in the mother may lead to an increase in the risk of premature birth. Remember those cytokines? Turns out they also increase the level of the hormone prostaglandin, which triggers labor, says Karabin. Fortunately, studies show that early treatment of gum disease and improved oral hygiene in women can reduce their risk of premature birth.
Other conditions that indicate a link between dental health and overall health include:
Osteoporosis. Osteoporosis and tooth loss often go hand in hand because the same decrease in mineral density that boosts the risk of hip and other fractures affects the jawbone and teeth. Measures taken to prevent or treat osteoporosis in postmenopausal women are likely to also help prevent severe gum disease, Genco says.
Rheumatoid arthritis. A study released in June 2008 found that patients with rheumatoid arthritis (RA) were nearly eight times more likely to have periodontal disease. RA, like periodontal disease, is an inflammatory disorder, which may help explain the link, Karabin says.
Alzheimers disease. A 2005 study of identical twins showed that in twin pairs where one had dementia and the other didnt, the ones with dementia were four times more likely to have gum disease by midlife. The study doesnt say that good oral heath prevents Alzheimers, but that inflammation early in life can have severe consequences later.
Healthy Mouth, Healthy Body
With the mouth and body so closely linked, dentists and physicians should collaborate more closely, Karabin says. "Physicians need to be trained to examine the mouth, and dentists need to understand more about systemic disease so they can pick up on some of the cues."
The findings also serve to bring home the importance of oral hygiene. Brush twice a day with a toothbrush with soft or medium bristles, Genco says. Clean between your teeth daily with floss, or try some of the interdental picks available at drugstores. If your gums bleed with flossing and dont stop after three to four days, see your dentist
6 Ways to Wreck Your Blood Sugar Level What not to do if you have type 2 diabetes
Friday, April 25, 2014
Type 2 diabetes is a tough disease. It requires constant vigilance to keep your blood sugar level under control.
It also requires avoiding some common mistakes, many of which are the product of long-held bad habits.
Here are six mistakes that you can learn to avoid.
1. Not Knowing Your Disease
By that he means that you are the one watching your diet, making sure you exercise, and taking your medication on schedule. Understanding how diabetes works will help you make better decisions about how to monitor and manage it. Classes on coping with diabetes are an excellent but underused resource.
“Not enough patients seek them out, and not enough doctors send their patients to them,” Ahmann says.
That’s unfortunate, because not only do they offer essential information; they are often de facto support groups as well, bringing together people who are experiencing the same issues and difficulties and giving them a forum in which to meet and talk with each other.
2. Expecting Too Much Too Soon
One of the biggest hurdles in controlling your blood sugar is sticking to the necessary adjustments you must make to your eating and exercise habits. Many patients become frustrated and give up because they don’t see results right away, says endocrinologist Preethi Srikanthan, MD, assistant clinical professor of medicine at UCLA’s David Geffen School of Medicine.
“Most people expect something dramatic is going to happen right away,” she says. “But it has taken them a decade or two to get to this point, and it will take a while for them to even to get to that initial 5%-10% reduction in weight…These are challenges that must be taken in small steps.”
Expecting too much change right away is a mistake. So is doing too much before you are ready, especially when it comes to exercise, Ahmann says. He advises starting off slowly and easing into the habit.
“If they do more than they can tolerate, they will often quit,” he says. “Or they will do too much and hurt themselves.”
Be sure to talk with your health-care provider before starting a new exercise program, especially if you aren’t already active. He or she can help plan a routine that’s safe and effective, as well as set realistic goals.
3. Going it Alone
There are a lot of resources out there to help you manage your disease. Don’t ignore the fact that one of the most helpful might be right there at home. Spouses, partners, friends, and family members can all make excellent exercise buddies.
“One error that people make when it comes to exercise is that they try to do it on their own without help from other people,” Ahmann says.
There are other advantages to the buddy system. Enlist your spouse or significant other in your efforts to stick your medication schedule and to maintain a healthy diet.
“Eating alone can be a problem,” Ahmann says.
4. Neglecting Other Problems
In her practice, Srikanthan sees a lot of patients who are dealing with more than just their diabetes. Depression and stress are common among people with the disease, and both can have a negative impact on blood sugar levels.
Constant stress, for example, may produce hormones that hamper the ability of insulin to do its job. “Stress should be considered as a significant contributor to glycemic variation by both patients and physicians,” Srikanthan says.
Ahmann agrees.
“Anything to reduce stress will improve your blood sugar,” he says.
Exercise helps relieve stress and there’s evidence that meditation and massage will have benefits on blood sugar levels, says Ahmann.
People with diabetes are twice as likely to be depressed, and an estimated one of every three people with diabetes have symptoms of depression. The lethargy common to depression can be so discouraging that you might give up your efforts to take care of your diabetes. Not only will that make your diabetes worse, it may also intensify your depression, creating a vicious cycle.
There’s good news, though. According to a new study, treating depression in patients with type 2 diabetes improved their mental and physical health.
“You need to recognize depression and work with it,” Srikanthan says.
5. Misunderstanding and Misusing Medications
Ahmann says that many of his patients share a common misconception when it comes to the drugs used to control their disease.
“They think that medications are more powerful than diet and exercise,” he says.
That’s not necessarily true. In many cases, type 2 diabetes can be controlled by a combination of a healthy diet and regular exercise without the need for medication.
Among patients who do require medications, Ahmann says, one mistake stands out.
“It’s surprising how many people miss doses,” he says.
That’s a quick way to wreck your blood sugar level, so it’s a problem that needs to be recognized and addressed.
“You need to be honest with your [health care] provider that this is an issue,” says Ahmann, who points out that often the solution is for your doctor to change your dosing schedule to one that better suits you. “There are options.”
6. Making Poor Food Choices
When it comes to food and blood sugar, the big mistake is not the single candy bar that you couldn’t resist, Srikanthan says. The bigger picture matters more; unhealthy eating habits, in the long term, will have a worse effect on your blood sugar.
“People think it’s a one-time diversion, but no, it’s a consistent problem that affects your test results,” she says.
The two biggest hurdles, Srikanthan says, are calories and carbohydrates. You have to control both in order to keep your blood sugar level steady.
“Try to be aware of what’s going into your mouth,” she says.
That means keeping a diet diary to keep track of what you are eating and reading nutrition labels so that you can calculate the proper amounts of the foods you choose to eat.
Ask the Internet Do You Use a Slow Cooker
Friday, April 18, 2014
Readers, you have installed Greek yogurt as Queen and Supreme Ruler of Mayofreeland and avocado as Prime Minister. Soft, spreadable cheeses and sour cream are their trusted advisers. Enemies of mayo rejoice!
For this week’s question I took a look deep inside (my kitchen):
Q: My mother gave me a slow cooker many years ago, at my request. I use it to make beans, collards, and oatmeal. Up to now, I’ve been fairly content with my alternating shining success/burning failure within this repertoire, but I’d like to expand. (And avoid setting off the smoke detector when I’m not home.)
Do you have any good vegetarian slow cooker recipes or resources? How about general slow cooker tips for expediting mealtime?
A: CHG readers, it’s all you today! The comments await your sage advice. Thank you!
Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.
readmore
For this week’s question I took a look deep inside (my kitchen):
Q: My mother gave me a slow cooker many years ago, at my request. I use it to make beans, collards, and oatmeal. Up to now, I’ve been fairly content with my alternating shining success/burning failure within this repertoire, but I’d like to expand. (And avoid setting off the smoke detector when I’m not home.)
Do you have any good vegetarian slow cooker recipes or resources? How about general slow cooker tips for expediting mealtime?
A: CHG readers, it’s all you today! The comments await your sage advice. Thank you!
Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.
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