Tomatoes are rich in cell-protecting antioxidants. Antioxidants are known cancer-fighters, such as prostate and breast cancer. And now lycopene – one of the antioxidants found in tomatoes – is being linked to reduce risk of osteoporosis. Osteoporosis is a degenerative bone disease, usually developing in old age, especially in post-menopausal women.
But the new study at the University of Toronto in Canada, says drinking tomato juice may help stave off osteoporosis. Published in the journal Osteoporosis International, scientists claim consuming 30mg of lycopene from tomato juice (about two glasses) is enough to help prevent osteoporosis. For the research, experts restricted a group of post-menopausal women, ages 50 to 60, from consuming anything containing lycopene for one month, then the study participants were split into four groups for four months. Groups were given either a 15mg lycopene supplement, a glass of tomato juice naturally containing 15mg of lycopene, a gourmet tomato juice with 35mg of lycopene, or a placebo.
After four months, results showed supplementing with lycopene raised serum lycopene, compared to the placebo group. The women consuming lycopene had significantly increased antioxidant capacity, decreased oxidative stress, and decreased bone markers for osteoporosis.
The link between obesity and cardiac disease is not merely anecdotal, there is proof for that. Now, there is further proof that even overweight causes a clustering of risk factors for cardio vascular abnormalities. A recent publication in Heart Asia, a British Medical Journal, has showed that there is not much difference between the cardio vascular risk factors in obese and overweight people. “The clutch of risk factors – glucose intolerance, hyper tension, high cholesterol – are all significantly higher among overweight and obese subjects than among normal subjects,” Vijay Viswanathan, MV Hospital for Diabetes and Prof. M.Viswanthan Diabetes Research Center said. He co-authored the article with Shabana Tharkar, also from the Indian hospital.
The study, conducted among two groups – 2021 subjects aged over 20 years, and 1289 subjects aged 8-19 years – indicated that even among overweight, 'non-obese' people, the presence of major cardiovascular risk factors was not significantly different. While the total diabetes prevalence among the obese population is 28.4 per cent, among the overweight population is 25 per cent. Again, with hypertension, the value for the obese group is 34.2 per cent, while for the overweight population it is 27.6 per cent. In contrast, the corresponding values are 16.2 per cent (diabetes) and 20.2 (hypertension).
Similarly, the study showed higher values for triglycerides and high HDL cholesterol for both these groups.
Overweight was defined as a Body Mass Index, equal to, or in excess of 25 kg/m2 and obesity, a BMI of 30 kg/m2 or above. Further worrisome is the increasing rate of overweight and obesity among both men and women from 1995 to 2008, across all age groups. Dr. Viswanathan added that this is the result of rapid urbanisation. “Obesity has already hit the Western world and it is time for Indians to wake up to the alarm bells,” according to the article. Results from previous studies show a lower risk of developing diabetes with just a five per cent initial reduction in weight, Dr. Viswanathan said.
The findings highlight the urgent need for framing direct and indirect strategies to control the rising levels of obesity in the population, in order to substantially reduce the country's non communicable diseases burden, he added. Regulating the diet, reducing intake of fast foods and high-calorie meals, and upping physical activity and exercise on a regular basis would go a long way in keeping weight under control, diabetologists advise.
Could the Mediterranean diet actually help prevent diabetes? The Mediterranean Diet, which is rich in vegetables, fruits, whole grains, healthy fats from nuts and olive oil, with moderate amounts of fish, low-fat dairy, and wine, and minimal red meat and processed meats, is considered to be an especially healthy eating plan.
Previous research conducted on newly diagnosed diabetic participants showed the diet did indeed help control the sugar spikes. The previous study found the mediterranean diet eating diabetics had better glycemic control. Furthermore, they had less needs for diabetes medications when adhering to the Mediterranean diet as opposed to a simple low-fat diet.
Recently, a team of researchers in Spain conducted a study using data from a large clinical trial to determine the effects of the Mediterranean Diet on preventing the onset of Type-2 diabetes. Participants were followed for an average of 4 years. Upon completion of the study, 54 participants had developed diabetes–but the split varied significantly among groups. The researchers found that the risk of developing diabetes was reduced by 52% among both groups of people who followed the Mediterranean Diet plans compared to the low-fat control group. In analyzing diet adherence, the researchers further noted that the closer an individual followed the Med-Diet plan, the lower their risk of developing diabetes. Interestingly, the weight of all participants did not change significantly throughout the study, nor did it vary significantly among the three groups.
The participants were divided in one of three groups: adherence to the Med-Diet with 1 liter per week of extra virgin olive oil, adherence to the Med-Diet with 1 oz per day of mixed nuts, or a standard low-fat diet as a control. No calorie restrictions were imposed on any of the groups. The two Med-Diet groups were instructed to increase fruit and vegetable intake, decrease meat intake, stay away from refined sweets and unhealthy fats such as butter, and consume red wine in moderation, if desired. The control group was given general instructions to lower overall fat intake. Baseline measurements and annual follow-up involved an oral glucose tolerance test and interviews to assess diet adherence.
Interestingly, the weight of all participants did not change significantly throughout the study, nor did it vary significantly among the three groups.
This study reinforces prior study results suggesting that the Mediterranean Diet – even without weight loss – may be protective against Type-2 diabetes. The researchers suggest that future studies should focus on the Med-Diet’s effects on younger people, and point out the possible benefits of the Mediterranean Diet as an effective intervention against complications of Type-2 diabetes.
Diabetic kidney disease (nephropathy), a common complication of diabetes, may respond to a dietary supplement. Researchers at the Medical College of Georgia found that chromium reduced inflammation associated with diabetic kidney disease in mice.
It has long been known that chromium has a role in glucose (sugar) metabolism by boosting the effects of insulin. Insulin is secreted by cells in the pancreas in response to increased levels of glucose in the blood, and it provides cells with glucose for energy.
The results of this new study suggest that chromium may play another part in diabetes. Researchers used three groups of mice: one lean, healthy group and two groups that were genetically engineered to be obese and have diabetes. The healthy mice and one group of diabetic mice were fed regular rodent food while the remaining group received a diet enriched with chromium picolinate, a form that is more easily absorbed by the body.
During the six months of the study, the researchers found that the untreated diabetic mice excreted nearly ten times more albumin than the healthy mice, which was expected. However, the treated diabetic mice excreted about 50 percent less albumin than their untreated diabetic counterparts. Albuminuria (protein in the urine) is a sign of kidney disease.
After six months, the mice were euthanized and tissue samples from the kidneys were examined. The untreated mice had cytokines (interleukin 6 and interleukin 17) associated with inflammation and an enzyme (IDO) that regulates the production of the cytokines. The treated mice had reduced levels of the cytokines compared with the untreated group.
Much research has been done on the relationship between chromium, insulin, and blood sugar levels, as well as use of the mineral in weight loss. Some experts claim that chromium deficiency is a cause of type 2 diabetes and obesity and that supplementation can help prevent and treat both conditions.
The investigators in the current study, which was discussed at the 2010 American Physiological Society conference, concluded that chromium picolinate reduced inflammation in the treated diabetic mice by affecting the activity of the cytokines and IDO. Further research is needed to more clearly define chromium’s role in diabetes and in diabetic kidney disease.
American Physiological Society
Beetroot juice, a source of high nitrate levels, may help prevent high blood pressure, according to a study published in Hypertension. Nitrate is a compound that increases the amount of gas nitric oxide that circulates through the blood.In an effort to determine if beetroot juice contains enough nitrate to lower blood pressure, researchers had two groups of individuals either drink the juice or take nitrate capsules.
The results of the study showed that within 24 hours, the supplements and the juice had lowered the blood pressure of people in both groups. Furthermore, the investigators discovered that about 250 mL of beetroot juice was all that was needed to have the same effects on one's blood pressure as the nitrate capsules.
These findings showed that “beetroot and nitrate capsules are equally effective in lowering blood pressure, indicating that it is the nitrate content of beetroot juice that underlies its potential to reduce blood pressure,” said Amrita Ahluwalia, lead researcher of the study.
Diets that encourage and promise rapid weight loss often lead to weight being regained just as quickly. Australian women spend over $400 million per year in a fruitless quest to be slim, with 95% of people who go on weight loss diets regaining everything they have lost plus more within two years.
Not only are many popular diets ineffective, but they are also a health risk. Research into popular diet books has found that only one in four diets reviewed met current nutrition guidelines with many eliminating important, nutritious foods.
The Dietitians Association recommends weight loss diets that:
- Meet individual nutritional and health needs
- Fit with individual lifestylesInclude a wide variety of foods from all food groups
- Promote physical activity
- Focus on realistic life-long changes to eating and exercise habits.
The Dietitians Association does not recommend weight loss diets that:
- Cut out entire food groups or specific nutritious foods
- Promote and promise rapid weight loss without the supervision of a dietitian and doctor
- Focus on short-term changes to eating and exercise habits
- Recommend unusual foods or eating patterns
- Encourage miracle pills and potions.
There is no one magic or ‘ideal’ weight loss diet. It is possible to lose weight while meeting individual nutrition and lifestyle needs through a variety of approaches.
To lose weight and keep it off see an Accredited Practising Dietitian (APD) like Nastaran. Nastaran can help you get off the dieting merry go round by developing a lifestyle plan that’s right for you and can be followed for life.
Due to loss of loved ones, health problems, trouble paying bills, or other reasons, many older people feel lonely, sad, or stressed in their daily lives. Feelings like these may cause you to lose energy, not feel like doing anything, not eat enough, or overeat. Being good to yourself may help you to cope with your feelings and improve your energy level, eating habits, and health. Here are some ideas for being good to yourself:
- Get enough sleep.
- Stay connected with family and friends.
- Join a walking group, or other social group.
- Surround yourself with people whose company you enjoy.Volunteer or get active with groups in your community.
- Try a part-time job at a place you would enjoy working for a few hours a week.
- Watch a funny movie and laugh.
- Take up a hobby such as playing cards, gardening, cooking, or dancing.
Remember, it's never too late to improve your eating plan, be more physically active, and be good to yourself for a healthier life. If you need to talk, make an appointment to see Nastaran.