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Sunday, October 31, 2010
Should You Kick the Multivitamin Habit?
Should You Kick the Multivitamin Habit?
If you're like many Prevention readers, multivitamins have been a key part of your daily routine since... well, forever. As recently as 2002, no less an authority than the Journal of the American Medical Association recommended that "all adults take one multivitamin daily." We at Prevention have suggested them to you dozens of times over the years as well. And many doctors and nutritionists still urge a multivitamin to any "less-than-perfect eater" to compensate for dietary shortfalls.
But today, a tsunami of scientific data has resulted in a reversal in thinking among many experts in the health and nutrition community, including Miriam Nelson, PhD, director of the John Hancock Research Center on Physical Activity, Nutrition, and Obesity at Tufts University. "The multivitamin as insurance policy is an old wives' tale, and we need to debunk it," she says.
The sea change is supported by two massive studies. The first, a review of 63 randomized, controlled trials (the gold standard research method) on multivitamins, published by the Agency for Healthcare Research and Quality, found that multis did nothing to prevent cancer or heart disease in most populations (the exception being developing countries where nutritional deficiencies are widespread). In the second paper, published last year, scientists at the Fred Hutchinson Cancer Research Center followed 160,000 postmenopausal women for about 10 years. The researchers' conclusion: "Multivitamins failed to prevent cancer, heart disease, and all causes of death for all women. Whether the women were healthy eaters or ate very few fruits and vegetables, the results were the same," says the lead author, Marian Neuhouser, PhD.
Maybe you never expected your multi to prevent breast cancer or head off a heart attack. Maybe you just felt that taking one would make you healthier by boosting your immunity or energy level. But research on those benefits is equally discouraging, especially in specialized groups on which you'd expect them to have an impact. For instance, a British review of eight studies found no evidence that multis reduced infections in older adults. Another study found that the vitamins didn't improve fatigue among breast cancer patients undergoing radiation therapy. And inner-city schoolchildren who took a multi did not perform any better on tests or have fewer sick days than students who didn't take one.
"There is even a small body of evidence that may suggest harm from a multi," says David Katz, MD, MPH, director of the Prevention Research Center at Yale University School of Medicine. A 2010 study of Swedish women found that those who took multivitamins were 19% more likely to be diagnosed with breast cancer over a 10-year period than those who didn't. A 2007 paper in the Journal of the National Cancer Institute found that men who took multivitamins along with other supplements were at increased risk of prostate cancer. And other research has linked excessive folic acid intake to higher colon cancer risk in people who are predisposed. "In terms of a risk-benefit ratio," says Dr. Katz, "why would you accept even a tiny risk if you're not getting any benefit?"
So why were earlier researchers so wrong? One reason is that they were studying the wrong people. It's now well known that people who take vitamins tend to be some of the planet's healthiest to begin with. Researchers have shown that vitamin takers tend to be leaner, more affluent, and more educated. They drink and smoke less; they exercise and go to the doctor more. In other words, they're healthy despite their use of multis.
12 Myths about breast cancer you should ignore.
In addition, the very concept of a multivitamin as nutrient delivery system is limited. We now have a much better understanding of how well whole foods deliver their nutritional benefits. A typical multi contains 10 to 25 isolated nutrients, but fruits and vegetables have hundreds of active compounds with a long list of health properties. "The vitamin C in a multivitamin is likely just not as effective as the vitamin C in a citrus fruit, where it's also surrounded by fiber and flavonoids and carotenoids. All these nutrients working together is what really keeps you healthy," explains Dr. Neuhouser.
Friday, October 29, 2010
Heart healthy alternatives to Halloween candy | Valley Community Newspapers, Inc.
Heart healthy alternatives to Halloween candy
SACRAMENTO – Halloween to most children means candy, a lot of candy. With childhood obesity on the rise in the United States, what can families do to stay healthy amongst the candy corn, chocolate nougat bars and gummy bears? Healthy and Halloween aren’t usually two words that are normally seen together, but there are good and easy alternatives that will make Halloween not so scary for your family’s health.
Give out healthy alternatives to candy to the ghouls and goblins that visit your doorstep:
- Halloween-themed pencils, note pads, bubbles, noisemakers, vampire teeth, temporary tattoos, (refrain from distributing choking hazards such as coins, rings to young children)
- Granola bars, pretzels, cheese and cracker packs, sugar-free gum, and hot chocolate packets
“It’s also a good idea to eat a nutritious and wholesome meal before your family heads out for trick-or-treating. They will less likely fill up on empty calorie foods and binge on their candy loot”, said G. Prakasam, MD, medical director, Pediatric Endocrine and Diabetes at Sutter Medical Center, Sacramento. Keep in mind, total restriction of candy isn’t healthy either. Allow your child to have some of their Halloween treats in moderation then ration out the remaining candy over a few weeks for dessert after a healthy meal.
Obesity can be prevented and it doesn’t take high-tech treatments or cutting-edge medications. The solution begins and ends with daily decisions we make, like limiting candy consumption. “Among children today, obesity is causing a broad range of health problems that previously weren’t seen until adulthood. These include high blood pressure, type 2 diabetes and elevated blood cholesterol levels. There are also psychological effects. Obese children are more prone to low self-esteem, negative body image and depression,” Prakasam said. The American Heart Association is working to help kids and families live heart-healthy lives.
For more information about how you and your family can learn to eat better and get more active, visit heart.org/healthierkids.
Thursday, October 28, 2010
Fruit and vegetable concentrate may reduce cold symptoms
Fruit and vegetable concentrate may reduce cold symptoms
Breaking News on Supplements & Nutrition - North America
By Stephen Daniells, 13-Sep-2010
Related topics: Antioxidants, carotenoids, Phytochemicals, plant extracts, Vitamins & premixes, Immune system, Respiratory health
Concentrates of fruit and vegetables taken as capsules may reduce the symptoms of common cold by 20 per cent, suggests a new study from Germany.
A micronutrient-dense concentrate of a range of fruit and vegetables including cherry, apple, broccoli, cranberry, orange, pineapple, spinach, and tomato was found to reduce the symptoms for moderate and severe common cold, according to findings published in the British Journal of Nutrition.
“Given the widespread utilisation of concentrated dietary products, the present study has potentially important public health relevance,” state researchers from Berlin’s Charité University Medical Centre.
“To our knowledge, it is the first randomised investigation focusing on the benefits of juice powder concentrate in subjects particularly exposed to patient contact,” they added.
Very common cold
The common cold is a viral infection primarily caused by rhinoviruses. It is the most common infectious disease in humans, and responsible for about 500 million illnesses in the US every year. According to a study published in the Archives of Internal Medicine, the common cold and related diseases costs the US about $40 billion every year (2003, Vol. 163, pp. 487-494.).
While various studies have looked at the potential of dietary supplements to reduce the incidence or severity of the common cold, but such research has yielded “inconsistent” results, claim the Berlin-based scientists.
Study details
The new study used the commercial products Juice Plus+ by Tennessee-based NSA LLC, and the company also funded the study. The fruit and vegetable juice powder concentrate contained acerola cherry, apple, beet, broccoli, cabbage, carrot, cranberry, kale, orange, peach, papaya, parsley, pineapple, spinach, and tomato, while the added berry powder included bilberry, blackberry, black currant, blueberry, cranberry, Concord grape, elderberry, raspberry and red currant.
Two-hundred and sixty three people were assigned to receive daily supplements of the fruit and vegetable concentrate, while 266 people received a placebo for eight months. Participants of the randomised, double-blind, placebo-controlled trial had an average age of 39.9 and 80 per cent were women.
Results showed no significant differences between the groups regarding the total number of days with any common cold symptoms. However, people receiving the fruit and vegetable concentrate had an average of 7.6 days with moderate or severe common cold symptoms, compared with 9.5 days in the placebo group.
“Intake of Juice Plus+ was associated with a fewer number of days with at least moderate common cold symptoms,” wrote the researchers.
Commenting on the potential mechanism, the Berlin-based scientists point to the high antioxidant content of the supplement, including vitamins C and E, as well as nutrients such as beta-carotene and folate that have been linked to improved immune function via increased numbers of T cells (white blood cells with a key role in immune health).
“Whether long-term intake of Juice Plus+ could further reduce severity or even the frequency of common cold symptoms and the possible underlying mechanisms should be assessed in future studies,” they concluded.
Source: British Journal of Nutrition
Published online ahead of print, First View Articles, doi:10.1017/S000711451000317X
“Reduction of common cold symptoms by encapsulated juice powder concentrate of fruits and vegetables: a randomised, double-blind, placebo-controlled trial”
Authors: S. Roll, M. Nocon, S.N. Willich
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Supplements better than nothing - 05/18/2010 | MiamiHerald.com
Supplements better than nothing
It would be a healthier world if everyone enjoyed fruits and vegetables, but unfortunately, that is not the case. Most Americans are not eating the recommended minimum of five servings a day, and for kids the most commonly consumed ``vegetable'' continues to be potatoes -- as in French fried.At least once a month someone sits down with me and starts our counseling conversation with, ``I don't like vegetables and I don't want to be told to eat them.'' It is challenging. Research demonstrates a reduced risk of chronic disease with a plentiful intake of produce, so sometimes an alternative is required for the vegetable-resistant.
One option is a powdered fruit and vegetable supplement. These supplements are made by juicing and then drying fruits and veggies at low temperatures, removing water, sugar and fiber.
The companies that produce the supplements fund academic research that is published in peer-reviewed journals. The most recent was in the April 2010 online edition of Molecular Nutrition and Food Research. This double-blind study of 117 healthy men and women measured changes in inflammatory blood markers after subjects consumed either placebo or two different powdered fruit and vegetable supplements. The goal is to have low levels of inflammatory markers, since inflammation increases risk for heart disease, diabetes and cancer.
After 60 days, the subjects receiving the fruit and vegetable supplements had lower levels of inflammatory markers, as well as higher blood levels of antioxidant vitamins, when compared to the group receiving placebo.
These findings are consistent with most previous research. Similar findings have been reported for people eating fruit and vegetables or enjoying a Mediterranean vegetable soup. These results show changes in blood levels -- though not less disease -- in people taking supplements. Long-term studies are needed to demonstrate disease changes.
For optimal nutrition, food is always the first choice.
Any whole food pill or powdered drink is meant to be a supplement to a varied food intake. But it's good to know there are tested alternatives available if you are not getting your five servings a day.
Sheah Rarback is a registered dietitian and on the faculty of the University of Miami Leonard M. Miller School of Medicine. Her column runs every other week.
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