Category: Health

Do Vitamin and Mineral Supplements Really Help?

Vitamins out of bottle
Photo by Kitch – yayimages.com

Billions of dollars are spent on supplements in the US. These include herbal supplements, minerals and vitamin products. The supplements are marketed rather touted as the best cure for diseases caused by deficiencies of essential minerals and vitamins.

However, a number of studies have raised a question about the benefits of taking a supplement for the majority of the individuals.  Here we will take a closer look at the findings of the study about the dietary supplements.

Are Supplements Beneficial for Your Health?

In an article published in the JAMA journal titled “The Supplement Paradox: Negligible Benefits, Robust Consumption”,  Dr. Pieter A. Cohen who works at the Cambridge Health Alliance and Somerville Hospital in Massachusetts said that most people do not benefit from taking dietary supplements.

According to the researcher, supplements are important in treating mineral and vitamin deficiencies. Moreover, they also help in the treatment of age-related diseases such as macular degeneration. However, he also added that most of the individuals do not benefit much from taking supplement tablets.

Dr. Cohen also stated that despite a number of studies that have indicated doubt over the benefits of taking daily supplements, their use has continued to climb in the US. Most of the people use the supplements for reasons such as improving or maintaining overall health or better cardiovascular health. In addition, the use of supplements is higher in older people and those belonging to the lower socioeconomic status.

Additional studies apart from Dr. Cohen also have found that taking supplements offer little benefits. The US Preventive Services Task Force that consists of a group of independent physicians, opted not to recommend regular use of multivitamins tablets by people that were not nutrient deficient.  VegetablesFor those who are not deficient in vitamins, eating healthy foods is one of the best ways to go and nutrition specialists recommend getting the required minerals and vitamins from a natural diet.

The bottom line is that supplements are not a good replacement for nutrient-rich foods. A supplement does not contain all the essential items found in wholesome foods. For instance, the fiber present in vegetables and fruits that are essential for health is not present in any of the supplements.

Apart from that, there is a risk of side effects if people that do not face any nutrient deficiency take dietary supplements. The presence of too many vitamins or minerals in the body results in various side effects that range from mild to serious health complications.

In the end, the best advice is to take a wise and cautious approach when taking supplements. Avoid taking a supplement if your blood tests show there is no mineral or vitamin deficiency. Also, do not take the supplement as an alternative to a healthy diet. The supplements should only be taken on the advice of a professional medical expert when facing a deficiency.

Note: The advice contained within this article is suggestive and is for informational purposes only and should not be followed without the prior consultation of a medical professional! 

Saturated Fats Not Always Bad for the Health

Saturated fats are fat molecules that are saturated with hydrogen molecules. The high amount of saturated fats in the body has been linked with increased risk of cardiovascular diseases. Consuming saturated fats increase the level of low-density lipoprotein (LDL) cholesterol level in the blood. This result in blockage of the arteries that increase the risk of heart attack, stroke, and other heart-related complications.

One study conducted by researchers at the University of Bergen, Norway found that saturated fats are not always bad for the body. Moderate amount of these fats in the body can, in fact, be beneficial for the body.

The Link Between Saturated Fats and Heart Health

Intake of saturated fats is the only way to boost good cholesterol level, also known as high-density lipoprotein (HDL) in obese individuals, according to the researchers at the University of Bergen. The study observed 38 individuals with abdominal obesity. Participants on the high-fat diet had significant improvements in different cardio-metabolic risk factors including blood pressure, ectopic fat storage, and blood lipids (triglycerides).

In addition, people that were administered diet containing saturated fats did not suffer from abnormal blood sugar levels. This means that people that eat a diet containing the saturated fat have decreased the risk of developing diabetes.

According to one of the researchers, Vivian Veum, the study team had examined the effects of saturated and total fat on persons that were administered a healthy diet that consisted of vegetables, rice, and fat sources such as cream, butter, and cold pressed oils. He said that the alleged health risks of the intake of saturated fats have been largely exaggerated.

The findings of the research indicated that saturated fats are not always bad for the health. Intake of saturated fats from lowly processed or natural sources can offer great health benefits resulting in reduced risk of cardio-metabolic diseases and diabetes.

Most people can tolerate intake of saturated fats as long as they are sourced from natural or lowly processed food items. The researchers, one of whom is a cardiologist, have found that intake of ‘quality’ saturated fats was good for the health even at high total energy levels.

The researchers at the University of Bergen had analyzed participants by measuring the fat mass in the abdominal region, liver, and heart. This provided accurate results about the effects of a fat-rich diet on the body.

Individuals are advised to follow the American Heart Association’s recommendation aiming 5 percent to 6 percent of calories from saturated fat sources. So, a person with 2000 calories a day diet should intake no more than 120 calories from saturated fat sources. This corresponds to an intake of around 13 gm of saturated fats in a daily diet.

The Risk of Bad Sleep Habits on Your Health

Humans require sleep just as they require oxygen, water, and food to survive. Adequate hours of sleep are vital for the health. However, the demands of the fast-paced city life make it difficult for many of us to get adequate sleep at night.

The National Sleep Foundation recommends that an adult individual should get at least seven hours of sleep every night. Not getting enough sleep at night does not just result in drowsiness and fatigue. Various studies have shown that lack of sleep leads to increased risk of various health disorders.

Sleep Deprivation and Health Risks

Our sleep needs vary as we age. We require fewer hours of sleep as we age. However, the demands of the daily life make it difficult for most people to get the required hours of sleep at night. Sleep deprivation leads to increased risk of various health disorders some of which are briefly discussed below.  

1. Diminished Cognitive Process

Sleep plays an important role in improved cognitive process. Inadequate sleep at night impairs mental processes. This leads to reduced alertness, focus, and decreased problem-solving and reasoning skills. As a result, a person’s productivity is adversely affected while performing tasks during the day. Also, impaired mental functioning increases the risk of accidents when driving or operating heavy machinery.

2. Increased Risk of Health Disorders

Lack of sleep puts a person at increased risk of heart attack, heart failure, high blood pressure, irregular heartbeat (arrhythmia), stroke, and diabetes. Around 90 percent of the people that have been diagnosed with insomnia, or chronic inability to sleep at night, also suffer from one of these health complications.

3. Reduced Libido

Lack of sleep also has been linked to reduced libido in both men and women. Sleep-deprived people show less interest in sex due to sleepiness, stress, and depleted energy. Studies have shown that men with sleeping problems also may have low testosterone levels that lead to reduced interests in sex with the partner.

4. Depression and Anxiety

A survey conducted in 2007 of 10,000 individuals found that sleep-deprived people were five times more likely to develop depression. People with sleep problems are more likely to develop depression and anxiety disorders as compared to those that have adequate hours of sleep at night.

5. Premature Aging

Lack of sleep can also lead to premature aging of the skin. People that do not get adequate sleep at night develop fine lines and dark circles under the eyes. When persons do not get adequate sleep at night, it results in the release of the stress hormones. This hormone contributes to aging of the skin.

In conclusion, you should make sure to get 7 to 9 hours sleep every night. Consider consulting with a general physician for sleep therapies or medications for getting oversleep troubles. However, most of the people would benefit by making slight changes in the daily habits that result in getting adequate hours of sleep during the night.

How Can Daily Aspirin Really Help Me?

Low-dose aspirin can cut the risk of cardiovascular disease (CVD) and colon cancer for people between the ages of 50 and 69, according to a new recommendation from the US Preventive Services Task Force (USPSTF). The USPSTF initially published draft recommendations in September 2015, and now it has released the final recommendations.

“Aspirin’s anticlotting effect is useful for primary and secondary CVD prevention because it potentially decreases the accumulation of blood clots that form as a result of reduced blood flow at atherosclerotic plaques, thereby reducing hypoxic damage to heart and brain tissue,” the task force stated.

Exactly how much benefit an individual can get out of daily use of low-dose aspirin will vary depending on their age. People between the ages of 50 and 59 saw a moderate benefit and people between the ages of 60 and 69 had a small benefit.

“Fortunately, the Task Force found that for 50- to 69-year-olds at increased risk for cardiovascular disease, taking aspirin can help prevent heart attacks and strokes as well as colorectal cancer,” said Douglas K. Owens, M.D., M.S., a former member of the Task Force who led the review.

There was not enough information for people younger than 50 years and for people older than 70 years.

USPSTF noted that the benefits of daily intake of low-dose aspirin for colorectal cancer prevention will not become apparent until 10 years after initiation of the preventive treatment. As such, younger individuals in the age groups noted will see the most benefit.

“Aspirin use is more likely to have an effect when it is started between the ages of 50 and 59 years,” according to the USPSTF. “Because of the time required before a reduced incidence in CRC is seen, older persons (that is, 60 years or older) are less likely to realize this benefit than adults aged 50 to 59 years.”

Heart attacks and strokes are responsible for 30% of all deaths in the US and colorectal cancer—the third most common cancer—was responsible for 50,000 deaths as per recent statistics.

Nursing Organizations Push for Legislation to Reauthorize Workforce Programs

Nursing organizations around the country are lending their support for the Title VIII Nursing Workforce Reauthorization Act, a bill introduced by Representatives Lois Capps (D-CA) and David Joyce (R-OH). The legislation would reauthorize and update nursing developing programs through 2020.

Deborah E. Trautman, PhD, RN, president and chief executive officer of AACN testified before the House Energy and Commerce Subcommittee on Health on the need to reauthorize Title VIII Nursing Workforce Development programs.

“With over 3 million licensed providers, registered nurses are the largest healthcare workforce in America and essential members of the healthcare team,” Dr Trautman said in her testimony.

Overall, more than 55 professional nursing organizations back the measure. The coalition explained that Title VIII programs have helped meet the United States’ healthcare needs by helping to supply and distribute qualified nurses. Title VIII programs are the largest dedicated source of federal funding for nursing education.

“Our organizations’ members deeply rely on these programs to foster high-quality care delivery in the wide range of settings where they practice, teach, and lead in improving health care,” a written testimony from the 55 organizations read.

Dr Trautman pointed out in her testimony that the legislation being considered would modernize the Title VIII programs, which is necessary to create alignment with the transformations occurring in nursing and healthcare.

“As we continue to ensure that all communities have access to care, it is essential that the Title VIII Nursing Workforce Development programs be reauthorized,” Dr Trautman said. “This will ensure a continued pipeline of support for the providers who spend the most time with patients—nurses.”

Coffee Benefits Among Colon Cancer Patients

Hot coffee on a plate
Photo: Creative Commons

Cancer Prevention Overview

HealthDay, a popular medical health digital magazine reported that the Gastrointestinal Cancer Center at the Dana-Farber Cancer Institute did a study of about 1,000 patients and found that “Those who drank coffee regularly had a better disease-free survival, meaning they had a lower rate of having their cancer recur or of dying.”

And another study published by the National Institute of Medicine reinforced the concept that drinking coffee is beneficial in helping to reduce the risk of other forms of cancer as well.

The Coffee Colon Factor

Hot Coffee
Photo: Pixaby

In addition, Dr. Charles Fuchs who helped lead the study said “But I do think it would be reasonable to conclude that it could be the caffeine in coffee that is affecting the colon cancer pathway. It’s just that for now we can’t say for sure. We need to confirm these findings in other patient populations.”

He added that patients who drank other caffeinated beverages like soda had “a poorer outcome,” and decaf coffee and tea did not produce the same benefits.

And the Dana-Farber Cancer Institute stated that “Regular consumption of caffeinated coffee may help prevent the return of colon cancer after treatment and improve the chances of a cure.”.

The New York Times reported that colon cancer patients who consumed higher volumes of coffee each day “had a far lower risk of dying or having their cancer return than those who did not drink coffee.”, referring to the same research. The study showed promise that “significant benefits” began with two or three daily cups of coffee, and patients who consumed four or more each day “had half the rate of recurrence or death than non-coffee drinkers.”

Additional reports stated that the scientists said until additional research is conducted, “people should not begin drinking coffee if they aren’t already java drinkers,” and those who do drink it should not increase their intake.

Daily Nut Consumption Helps Reduce Risk of Disease

Could eating nuts every day improve your health and reduce your risk of developing certain diseases? A Dutch study from Maastricht University published in the International Journal of Epidemiology found a positive correlation. In a 10-year study of more than 120,000 men and women between the ages of 55 and 69 years, people who ate at least 10 grams of nuts or peanuts a day had a 23% lower chance of death.

Specifically, there was a decrease of 45% of neurodegenerative disease, of 39% for respiratory disease, and of 30% for diabetes.

“Peanuts showed at least as strong inverse associations as tree nuts, but peanut butter did not,” Piet A. van den Brandt, PhD, and Leo J. Schouten, MD, PhD, wrote. “Meta-analyses showed consistent risk reductions for cancer and respiratory mortality.”

However, a recent study in Nutrition Reviews determined that current evidence of the nut consumption’s disease-prevention role remains inconsistent. Researchers reviewed 36 epidemiological studies and clinical trials that reported an association between nut consumption and type 2 diabetes or specific cancers.

Overall, they determined that nut consumption may play a role in reducing the risk of developing colorectal cancer, endometrial cancer, and pancreatic cancer. However, there was no association found with type 2 diabetes or other types of cancers, including breast cancer, gastric cancer, leukemia, ovarian cancer, and prostate cancer.

“Additional studies are needed to more accurately assess the relationship between nut consumption and the prevention of individual types of cancer, given the scarcity of available data,” the authors said.

However, what is known is that many nuts do supply a great deal of nutrients that our bodies require each day. According to GoodFood, there are varying benefits of nuts, depending upon the type of nut you are eating.

Peanut Health ChartAs far as peanuts are concerned, whfoods.org states “Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart. In one such randomized, double-blind, cross-over study involving 22 subjects, a high monounsaturated diet that emphasized peanuts and peanut butter decreased cardiovascular disease risk by an estimated 21% compared to the average American diet.”

Following is a table from the USDA National Nutrient database that depicts the nutritional value of peanuts (per 100g):

PrincipleNutrient ValuePercentage of RDA
Energy567 Kcal29%
Carbohydrates16.13 g12%
Protein25.80 g46%
Total Fat49.24 g165%
Cholesterol0 mg0%
Dietary Fiber8.5 g22%
Vitamins
Folates240 µg60%
Niacin12.066 mg75%
Pantothenic acid1.767 mg35%
Pyridoxine0.348 mg27%
Riboflavin0.135 mg10%
Thiamin0.640 mg53%
Vitamin A0 IU0%
Vitamin C00%
Vitamin E8.33 mg55.5%
Electrolytes
Sodium18 mg1%
Potassium705 mg15%
Minerals
Calcium92 mg9%
Copper1.144 mg127%
Iron4.58 mg57%
Magnesium168 mg42%
Manganese1.934 mg84%
Phosphorus76 mg54%
Selenium7.2 µg13%
Zinc3.27 mg30%
Phyto-nutrients
Carotene-alpha0 µg—
Crypto-xanthin-beta0 µg—
Lutein-zeaxanthin0 µg—

An Aspirin a Day Can Prevent Cardiovascular Disease and Colon Cancer

Daily use of aspirin could help prevent cardiovascular disease and colon cancer, according to a new recommendation from the US Preventive Services Task Force (USPSTF). For people between the ages of 50 and 69 who have an increased risk of heart disease, taking an aspirin could be beneficial.

However, how much an individual could benefit from taking aspirin daily depends on their age and risk of the disease, according to the report, which was published in the Annals of Internal Medicine.

“Before starting to take aspirin for primary prevention, people aged 50 to 69 should talk to their primary care clinician to understand their risk of cardiovascular disease and risk for bleeding,” USPSTF Chair Kirsten Bibbins-Domingo, PhD, MD, MAS, said in a statement.

Adults between the ages of 50 and 59 with a 10% or greater 10-year cardiovascular disease risk will see the most overall benefit and USPSTF recommends aspirin initiation for this group. However, for adults between the ages of 60 and 69 with an equivalent risk of cardiovascular disease, aspirin initiation should be decided with a primary care physician based on the patient’s risk of cardiovascular disease and bleeding, overall health, and personal values and preferences.

For colorectal cancer, the benefits of low-dose aspirin are not apparent until 10 years after initiation of the preventive treatment.

“Aspirin use is more likely to have an effect when it is started between the ages of 50 and 59 years,” according to the USPSTF. “Because of the time required before a reduced incidence in CRC is seen, older persons (that is, 60 years or older) are less likely to realize this benefit than adults aged 50 to 59 years.”

For adults young than age 50 or older than age 70, there is sufficient evidence to assess the benefits and harms of taking aspirin daily.

Cardiovascular disease and cancer are major causes of death with heart attacks and strokes responsible for 30% of all deaths in the US and colorectal cancer responsible for 50,000 deaths in 2014. Colorectal cancer is also the third most common cancer.

The USPSTF reminds people that daily aspirin use is just 1 part of preventing cardiovascular disease and cancer. People can reduce their risk of these diseases through smoking cessation, healthy diets, and physical activity. Regular screening is important to prevent colorectal cancer. Plus, keeping blood pressure and cholesterol under control can prevent heart attacks and strokes as well..

Please consult your physician or medical professional regarding the above, prior to taking any type of aspirin.