A study published in the December 2008 issue of the Journal of the American College of Cardiology found that stress increases the risk of heart attack and other cardiovascular events by up to 50 percent.

The study included 6,576 healthy men and women with an average age of 50. Participants were asked to fill out a 12-item general health questionnaire in order to measure their levels of psychological distress and general happiness. It also measured lifestyle factors that affect heart attack risk like smoking, alcohol consumption and physical activity.

Based on the answers, researchers from the University College London in England established that 15 percent of participants in the study were suffering from psychological stress.

After a seven year follow up, the researchers found that incidents of cardiovascular events like heart attack, stroke, and heart failure were 50 percent higher for the group suffering from stress, depression or anxiety.

The researchers note that these findings give some empirical evidence to claims that interventions for people at risk for cardiovascular events should include not only lifestyle changes but psychological changes as well.

Based on these results, people at high risk for cardiovascular complications might benefit from modifying risk factors like smoking and obesity AND focusing on stress management and relaxation techniques.

Some common risk factors for heart problems include being over 65 years old, a family history of heart problems, smoking, high blood pressure or cholesterol, obesity, and diabetes.

If you have any of these risk factors you should speak with your doctor and consider making lifestyle changes that reduce your risk.  According to this study, you may also want to do what you can to reduce the stress in your life.

There are several ways to reduce stress.  According to experts and recent studies, meditating, yoga, increasing activity levels and listening to soothing music all show promise.  Additionally, natural remedies like omega-3 fatty acids, St. Johns Wort and Goji berry juice may combat stress, anxiety and depression in a number of different ways.

According to a new study published online ahead of the January 2009 print issue of the Journal of Strength and Conditioning Research, total body weight training may be the key to reducing chronic lower back pain.

For the study, 27 men and women between the ages of 35 and 40 years old were split into three groups.  All of the participants had been experiencing chronic lower back pain for an average of 28 months.

The first group followed a resistance training program that included dumbbells, barbells and load-bearing exercise equipment.  The second group underwent an aerobic program that included jogging, walking on a treadmill or using an elliptical machine.  The third group did no exercise and acted as the control.

Researchers from the University of Alberta and University of Regina – both in Canada – compared measurements of pain severity, muscle strength, body mass and body fat before and after the 16 week training period.

At the conclusion of the study period, participants in the resistance training group reported a 60% improvement in pain and functioning.  By contrast, the aerobic group only experienced a 12% improvement.

In addition to improvement in lower back pain, the resistance group also experienced improved muscle strength, endurance and flexibility.  They also lost an average of 15% of their body fat over the course of the study.

While the aerobic group did experience a significant loss of body fat and body mass, they did not appear to have a significant reduction in back pain.

According to the researchers, these results are likely due to the “total body” approach used in resistance training.  Given that aerobic activities generally focus only on the lower body, strengthening the entire body could be the key to reducing lower back pain.

In addition to weight training, there are several other steps you can take to alleviate lower back pain.  A study published earlier this year in the British Medical Journal showed that a 100 year old therapy called the Alexander technique may be effective in reducing back pain.  Other research has shown that yoga and Pilates may also be of benefit.

Findings published in the December 2008 issue of the journal Clinical Nutrition indicate that the omega-3 EPA (eicosapentaenoic acid) is better at reducing inflammation in asthmatics than DHA (docosahexaenoic acid).

EPA and DHA are the two most important forms of omega-3 fatty acids and each has been associated with a number of health benefits.

While DHA has been emphasised recently for its role in brain development, several studies have confirmed that EPA also provides several critical health benefits.  Studies indicate that EPA may reduce the risk of Alzheimer’s, dementia, heart disease and mood disorders like depression.

For this recent study, scientists from Indiana University and Loughborough University in England sought to determine which type of omega-3 fatty acid is most effective for reducing inflammation in people with asthma.

The researchers took cells from the lungs of 21 asthmatic adults and then grew them in cultures that contained either EPA, DHA, omega-6 fatty acids or nothing (the control). 

The researchers then measured several lipids and molecules used to identify inflammation inside the body like leukotrienes, prostaglandins and different types of cytokines. 

They found that EPA suppressed all of the indicators for inflammation much more effectively than any of the other treatments.  Both EPA and DHA reduced the inflammation markers better than omega-6 fatty acids or the control.

These findings are extremely important because they help identify specific benefits and functions related to the different types of omega-3s. This kind of research will hopefully help consumers make more informed decisions when it comes to choosing an omega-3 product that specifically addresses their needs. 

It is also important to remember that not all products are created equally. If you decide to use an omega-3 product, make sure the one you choose is certified for purity and potency by a reputable agency and contains at least 750mg of combined EPA and DHA.

A study published in the December 2008 issue of Redox Report found that a pine bark extract called Pycnogenol® may reduce inflammation in people with osteoarthritis.

For the study, German and Italian researchers recruited 55 people with osteoarthritis who had high levels of a protein called serum C-reactive protein (CRP). High levels of CRP are associated with inflammation and an increased risk for inflammatory diseases like osteoarthritis and atherosclerosis.

Each participant received either a 50mg supplement of Pycnogenol® twice a day, or a placebo for three months.

At the conclusion of the study period, researchers found a 71 percent reduction in CRP levels for the participants receiving the Pycnogenol®. No significant reductions were seen in the placebo group.

The researchers also identified a 30 percent reduction in reactive oxygen species (ROS) – a small molecule that cause oxidative stress – and a 37 percent reduction in fibrinogen – a protein that promotes blood clotting.

These results seem to support several other studies that indicate Pycnogenol® may be an effective anti-inflammatory.

Inflammation has long been associated with arthritis and joint pain, but recent research has found links between inflammation and several other health problems like neuro-degenerative diseases, cancer, diabetes and heart disease.

It appears that many of these diseases – originally thought to be caused by fats and lipids like cholesterol and triglycerides – are actually caused by oxidation and inflammation

Beyond the apparent anti-inflammatory properties, Pycnogenol® also contains flavonols and high levels of powerful antioxidants, which decrease harmful oxidation in the body by neutralizing destructive free radicals.

This study adds to a growing body of research linking Pycnogenol® which a number of health benefits, most importantly with regard to joint and heart health.

In addition to taking a Pycnogenol® supplement, eating less pro-inflammatory foods (fried foods, soft drinks, saturated fats), and more anti-inflammatory foods (raw nuts, dark green vegetables, omega-3 rich fish) are also good ways to reduce inflammation and reduce your risk of developing inflammatory diseases.

A study published in the December 2008 issue of Archives of Internal Medicine found that a traditional plus an extra serving of nuts may significantly reduce the risk of metabolic syndrome in older adults.

Metabolic syndrome is a combination of high blood pressure, high cholesterol, and diabetes that has been linked to an increased risk of type-2 diabetes and cardiovascular disease.

The study included 1,224 participants from the PREDIMED (Prevencion con Dieta Mediterranea) study, which sought to determine how effective the Mediterranean diet is in preventing cardiovascular disease.

To answer that question, researchers from the University of Rovira i Virgili in Spain randomly assigned the study participants to one of three diets for a period of one year. All of the participants were over the age of 50 and considered to be at high risk for heart disease.

The first group received instructions on how to follow a low fat diet. The second group was taught how to follow a Mediterranean diet, and provided one liter of virgin olive oil per week. The final group also received information about following a Mediterranean diet, but instead of olive oil they received 30 grams of mixed nuts daily.

After one year, researchers evaluated all of the study participants and found that the group who followed a Mediterranean diet with nuts had a 13 percent reduction in metabolic syndrome while the olive oil group saw a 6 percent reduction. Those in the low fat group did not see a significant decrease in metabolic syndrome risk.

The Mediterranean diet includes lots of fresh fruits, vegetables, olive oil and fish… and limited consumption of dairy, red meat, and saturated fats. In addition to heart benefits, this diet has also been linked to decreased risk for diabetes and cancer.

The researchers note that the unique part about this study is that the decrease in metabolic syndrome risk was the result of diet alone. There was no increase in physical exercise or decrease in weight.

The researchers attribute the positive results of this study to the abundant nutrients found in the Mediterranean diet like omega-3 fatty acids, unsaturated fats, fiber, potassium, calcium and magnesium.

A study published in the November 2008 issue of the Journal of Agricultural and Food Chemistry found that a specific oral supplement of Hyaluronan (also known as Hyaluronic acid) does in fact reach skin and joint tissues.

Hyaluronic acid (HA) is your body’s chief moisturizer. It is used to product synovial fluid, which lubricates your joints much like motor oil lubricates your engine. It also helps prevent skin from wrinkling and provides relief for dry eyes.

As hyaluronic acid levels in your body drop, your joints lose their cushion and lubrication. This often results in painful bone on bone grinding.

Hyaluronic acid is gaining popularity as an oral supplement for joint, bone, eye and skin health. But the increase in products on the market has not come without controversy. The main concern is that the molecules are too large to be absorbed by your body when taken orally, so injections are typically used to boost HA levels.

For this recent study, researchers from the American Institute for Biosocial and Medical Research in Washington and the National Centre of Health in Hungary sought to explore that concern. They wanted to find out whether or not oral HA supplements could be absorbed and used by skin and joint tissues.

To answer that question, researchers fed rats and beagles doses of a well known and widely used hyaluronic acid product called Hyamax. Hyamax is produced through microbial fermentation – which is thought to give it superior bio-availability when compared to other HA products.

The Hyamax was tagged with the element Technetium (Tc) so that researchers could track it once ingested. Using a gamma ray camera, they were able to see that all of the joint and skin tissues analyzed showed the presence of hyaluronic acid. It was observable only 15 minutes after ingestion and lasted up to 48 hours.

These findings seem to show that oral supplements of hyaluronic acid, in the form of Hyamax, can in fact be absorbed by the body and used by joints and tissues.

Given that hyaluronic acid is essential for joint, bone, eye, skin and oral health supplements may be particularly useful for seniors because production declines with age. According to this study, Hyamax may be an effective way to increase hyaluronic acid levels and improve overall joint health.

A study currently available online ahead of the February 2009 print edition of the journal Appetite found that low carbohydrate diets may reduce cognitive ability.

Researchers from Tufts University recruited 19 women aged 22 to 25 for the study. Each participant was asked to select either a low carbohydrate diet or a low calorie diet. Nine of the women chose to follow a low carbohydrate diet and the other 10 selected a low calorie diet.

The low carbohydrate diet restricted carbohydrate intake to fewer than 20g a day. The recommended daily intake is at least 130g. The low calorie diet closely mirrored dietary guidelines recommended by the American Dietetic Association.

The women completed a series of cognitive tests to measure visual attention, short and long term memory and mood 72 hours before starting their diets, 48 hours after starting their diets and then one week into the diets.

The researchers found a gradual decrease in cognitive performance and slower reaction times on all of the tests among participants in the low carbohydrate group. There was no significant difference in hunger or average weight loss between the two groups.

The researchers note that a lack of glucose in the low carbohydrate diet is most likely responsible for the cognitive impairment observed in the study. Glucose is a simple sugar that serves as the main fuel source for the brain.

This hypothesis seemed to be supported by the fact that cognitive impairment in the low carbohydrate group diminished as carbohydrates were reintroduced into the participant’s diet.

This study highlights the fact that diets can affect more than just weight and body mass. In fact, according to these results, dieting the wrong way can have a negative affect on learning, memory and thinking.

As a result of modern farming practices and livestock breeding techniques, what we eat today has less nutritional value than ever before. So if you find yourself feeling tired, slow, and mentally drained, it may be due to a lack of essential nutrients in your diet.

One way to replenish depleted nutrients and maintain optimum health is by taking high quality supplements. In many cases, supplements are a simple, effective way to get more of the nutrients that are difficult to acquire through diet alone and can help bridge the gap left by diminishing nutrient levels in food.

A new study published online in the journal Diabetologia (published by the European Association for the Study of Diabetes) found that vitamin B1 supplements may help protect diabetics from kidney disease.

Kidney disease is extremely common among diabetics and is said to threaten about a third of the more than 20 million Americans suffering from the disease. In fact, diabetes is the number one cause of kidney failure, accounting for nearly 44% of all cases

An early indicator of kidney disease is when a protein called albumin is detected in urine. Albumin is normally filtered by our kidneys, but when they aren’t working properly small amounts can leak out of the kidneys and into urine.

Researchers from England and Pakistan recruited 40 type 2 diabetics to take part in the study which
sought to identify if vitamin B1 supplementation could help decrease the amount of albumin excretion among diabetics.

Each participant was randomly assigned to receive three 100mg capsules of vitamin B1 (thiamine) per day, or a placebo for three months.

The researchers measured levels of albumin in the urine of participants and found a 41 percent decrease in the individuals who received vitamin B1 supplements. There were no changes observed in the placebo group.

The researchers also noted that 35 percent of patients in the supplement group saw a return to normal levels of albumin excretion during the course of the study.

According to study author Dr. Naila Rabbani, this study adds to a growing body of evidence highlighting the importance of vitamin B1 and the necessity to increase awareness about it.

In addition to potential kidney benefits for diabetics, vitamin B1 is essential for converting blood sugar into energy and keeping your nervous, muscular, and cardiovascular systems healthy. Previous studies have also found that vitamin B1 can boost vascular health for diabetics.

To increase vitamin B1 levels in your body, try eating more B1 rich foods like pork, whole grains and kidney beans. If dietary sources prove difficult to come by, you may want to consider a quality supplement to help boost your vitamin B1 levels.

A study published in the December 2008 issue of the Journal of Consulting and Clinical Psychology found that Buddhist meditation techniques may be better than drugs for treating depression.

For the study, British researchers split 123 people with long-term depression into two groups. Half of the participants underwent a treatment known as mindfulness-based cognitive therapy (MBCT) and the other half received traditional antidepressant medication for a period of eight weeks.

MBCT combines simple meditative breathing exercises with yoga poses to make participants more aware of the present moment. The idea behind this type of therapy is that more focus on the present results in less worry and anxiety about the past or future. Meditation has also been shown to reduce anxiety and lower blood pressure.

The researchers did a follow up 15 months after the eight week trial and found that only 47 percent of the patients who received MBCT suffered a depression relapse, compared to 60 percent of those who received antidepressants.

According to professor Willem Kuyken from the Mood Disorders Centre at the University of Exeter, antidepressants are effective in reducing the symptoms of depression but when people stop using them they are particularly vulnerable to relapse.

The researchers note that the lower relapse rate among patients who received MBCT therapy is likely due to the fact that the therapy is focused on teaching individuals valuable coping skills for everyday living. This therapy is also generally less expensive than traditional depression treatments and prescription drugs.

According to a study set to be published in the January 2009 issue of the Journal of Clinical Endocrinology & Metabolism, eating more alkaline foods like fruits and vegetables may prevent bone loss.

For the study, researchers from Tufts and Northeastern Universities in Massachusetts recruited 171 healthy men and women (76 men and 95 women) over the age of 50.

The study participants were randomly assigned to receive alkaline supplements of potassium bicarbonate, sodium bicarbonate, potassium chloride or a placebo for three months.

At the end of the study period, researchers measured calcium secretion in order to determine the level of bone resorption in the study participants.

Bone resorption is a process in which bones are broken down and dissolved into minerals like calcium, phosphates and salts. This process is natural, but can be thrown out of balance as you age. Too much bone resorption can lead to fractures and osteoporosis.

One reason for excessive bone resorption is diet. In the typical western diet we get more acid content from food than we do alkaline. As you age your body becomes less able to get rid of the over abundant acids. Eventually the body may increase bone resorption to produce more alkaline minerals in an attempt to neutralize the acid.

That may be the reason why researchers found that participants who received alkaline bicarbonate supplements had less calcium excretion, which means they likely experienced less bone resorption.

All foods are either acid forming or alkalizing depending on the effect they have in the body. While there is no official ratio, most experts agree that the average diet should contain about 2-4 parts alkaline for every 1 part acid.

A good way to increase alkaline levels in your body and maintain a healthy acid to alkaline ratio is to eat more alkalizing foods like fruits and vegetables. When metabolized, these foods release bicarbonates that neutralize acids.

In addition to maintaining optimum acid-alkaline levels, consuming more calcium and vitamin D can also support healthy bones. They provide nutrients that bones need to stay healthy and have both been shown to help prevent bone loss.