Bone fractures are common amongst children, and the number of fractures is growing every year. A recent study suggests that children with low levels of vitamin K2 may be at a higher risk of bone fractures.

Participants in the study included 20 children between the ages of 5 and 15 who had clinically confirmed low-energy fractures and 19 children who did not have fractures. Low energy fractures are those that are the result of falling from standing height or less.The researchers measured blood levels of vitamin D ,calcium, and vitamin K2.

After examining the data, the researchers determined that there was no significant difference in vitamin D and calcium levels between the two groups. However there was a significantly significant difference in vitamin K2 levels. Specifically, the group with fractures had lower vitamin K2 levels than the group with no fractures.

Researchers from Poland conducted the study. It was presented at the 2017 International Conference on Children’s Bone Health in Würzburg, Germany held the week of June 10, 2017.

Previous studies have linked vitamin K2 to bone and cardiovascular health, as well as a reduced risk of prostate cancer. Vitamin K2 can be found in fermented foods such as cheese but can also be found in meat and soybeans. It is also available in supplement form.

Previous studies have found that a fiber-rich diet may help reduce blood pressure, weight and systemic inflammation, as well as help improve blood glucose control. Now a recent study suggests that eating a fiber-rich diet may help lower the risk of developing painful knee osteoarthritis.

The researchers examined data from two studies: the Osteoarthritis Initiative (OAI) and the Framingham Offspring cohort study. Participants in the OAI included approximately 5,000 people with an average age of 61 who either had or were risk for osteoarthritis. Participants in the Framingham Offspring cohort study included more than 1,200 adult children of the original Framingham Heart Study, as well as their partners. For this study, the researchers examined data collected between 1993 and 1994, when the participants were an average age of 54, through 2004-2005.

Both studies used Food Frequency Questionnaires to measure dietary fiber intake. Participants in the OAI consumed an average 15 grams daily of dietary fiber, while participants in the Framingham Heart Study consumed an average 19 grams daily. The researchers also collected information about symptoms of knee osteoarthritis as well as x-ray evidence every four years for the OAI and every nine years for the Framingham Offspring study. Finally, data about lifestyle factors that could influence the risk of knee osteoarthritis was collected.

The researchers found that of the 4,051 participants in the OAI with complete data on dietary fiber intake, 869 had symptomatic knees, 152 had x-ray evidence of osteoarthritis, and 1,964 had worse pain. For the Framingham study, 971 had complete dietary fiber data after nine years. Of those participants, 143 had symptomatic knees and 175 had x-ray evidence of osteoarthritis.

After analyzing the data, the researchers determined that eating more fiber was associated with a lower risk of painful knee osteoarthritis. In the OAI, the highest intake quartile had a 30% lower risk of painful knee osteoarthritis when compared with the lowest intake quartile. In the Framingham study, the highest quartile had a 61% lower risk compared to the lowest quartile. The OAI cohort also showed an association between eating more fiber in general as well as high-fiber cereal and a significantly lower risk of worsening knee pain.

Researchers from Boston University School of Medicine led the study. It was published online ahead of print on May 23, 2017, in Annals of the Rheumatic Diseases.

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention.

Ashwagandha is a root that is traditionally used in Indian medicine to enhance memory and improve cognition. A recent study suggests that taking an ashwagandha root extract may help memory and cognitive function in people with mild cognitive impairment.

Participants in the study included 50 people age 35 or older with subjective symptoms of memory impairment, a diagnosis of early dementia, and the ability to give consent. Over the course of eight weeks, the participants were given either 300 mg of ashwagandha root extract or a placebo. The placebo pills were stored in a cloth-covered envelope that contained ashwagandha so that they had the same odor as the ashwagandha pills.

After a series of memory tests, the researchers found that the ashwagandha group scored better for visuospatial processing and response, executive function, attention, and speed of information processing, when compared with the placebo. They also scored better than they had at the beginning of the study and compared with the placebo on immediate and general memory test scores. Finally, the researchers noted improvement in executive function, sustained attention, and information-processing speed in the ashwagandha group.

Researchers from India Red Cross Society led the study. It was published online ahead of print on February 21, 2017, in the Journal of Dietary Supplements.

Ashwagandha has been used in Ayurvedic medicine for over 4,000 years. Previous studies suggest that Ashwagandha may help improve memory, cognitive function and brain health, increase strength, and help with sexual dysfunctions. The best way to consume Ashwagandha is by taking a high quality supplement.

Approximately 32% of Americans are thought to have high cholesterol, which may lead to an increased risk of heart disease. A recent study suggests that taking a daily supplement of konjac glucomannan may reduce LDL cholesterol levels by as much as 10% and reduce non-HDL cholesterol by 7%.

Researchers from St. Michael’s Hospital in Toronto examined 12 randomized controlled studies, 8 with adult participants and 4 with children.

After examining the data, they determined that taking konjac glucomannan was associated with an average 13.5 mg/dl reduction in LDL cholesterol and 12.4 mg/dl reduction in non-HDL cholesterol. There was no change in apolipoprotein B, which is the main apolipoprotein of LDL cholesterol responsible for transporting cholesterol to tissues.

The study was published online ahead of print on March 29, 2017, in The American Journal of Clinical Nutrition.

Konjac glucomannan is a sugar derived from the root of the konjac plant. Previous studies suggest that konjac glucomannan may help lower blood sugar levels, help with weight loss, and reduce constipation.

Konjac glucomannan is often used as thickener in foods and can be made into a flour. However, it is best taken in supplement form either as a powder, capsule, or tablet.

Depression is often caused by a combination of physical and psychological factors. A recent study suggests that changing one physical factor — diet — may help reduce depressive symptoms.

Participants in the study included 56 people, all of whom were diagnosed with depression. 31 of them followed a dietary intervention and 25 of acted as a control group. The dietary intervention group had sessions with a clinical dietician, who provided information and assistance on eating an improved diet. The dietician recommended they eat more vegetables, fruits, legumes, fish, lean red meats, olive oil, and nuts — similar to the Mediterranean diet. The control group had social support sessions.

At the conclusion of the 12 week trial period, one third of the dietary intervention group met the standards for depression remission. In comparison, only 8% of the control group was in remission at that time.

Researchers from Deakin University and University of Melbourne led the study. It was published on January 30, 2017, in BMC Medicine.

Previous research has shown that the Mediterranean diet and other similar diets may improve heart health, lower the risk of diabetes, asthma, lower rates of obesity and possibly even decrease the overall risk of mortality.

A recent study suggests that eating more anthocyanin-rich berries may reduce the risk of developing type 2 diabetes by as much as 18%. Anthocyanins are the antioxidants that give fruits and vegetables their red, blue or purple color.

Participants in the study included 200,894 people who took part in three cohort studies. Of those participants, 12,611 had diabetes. The data set also included 194,019 participants — 13,013 of whom had diabetes — who took part in five other cohort studies, for a total of 394,913 participants and 25,624 cases of diabetes.

After examining the data, the researchers found that dietary anthocyanin consumption was associated with a 15% lower risk of developing type 2 diabetes and that berry intake in particular was associated with an 18% reduction. They also found that every 7.5 mg per day of dietary anthocyanin or 17 g per day increment of berry intake was associated with a 5% reduction in risk of developing type 2 diabetes.

Researchers from Zhejiang University in China conducted the study. It was published online ahead of print on August 17, 2016, in the European Journal of Clinical Nutrition.

Previous studies have shown that anthocyanins may protect the body from free radical damage. This may help reduce the risk of some chronic diseases such as heart disease and cancer. Anthocyanins can be found in red, blue, or purple fruits and vegetables. Blueberries, cranberries and acai have particularly high levels.

Athletes are always looking for natural ways to boost their performance, both through exercise and supplements. A recent study suggests that taking Montmorency tart cherry powder supplements over the short term may reduce inflammatory stress and increase performance in aerobically trained people.

Participants in the study included 27 endurance-trained runners or triathletes who were given 480 mg of tart cherry powder or a placebo daily for ten days. On the eighth day of the trial period, all of the participants completed a sub-two-hour half-marathon.

The researchers found that the cherry group had an average 13% faster race finish time than the placebo group. They also noted a 47% reduction in inflammation and a 34% lower post-run soreness in the cherry group when compared with the placebo.

Researchers from Texas A&M University conducted the study. It was published on May 26, 2016, in the Journal of the International Society of Sports Nutrition.

Previous studies have found linked tart cherries with reducing inflammation, easing the symptoms of gout, and lowering the risk of cardiovascular disease, rheumatoid arthritis, and diabetes.

The best way to consume tart cherries is in a juice but be sure the tart cherry juice you consume is tested for potency and hasn’t been watered down.

Many people view “fast casual” restaurants, such as Chipotle and Panera Bread, as a healthier alternative to traditional fast food. That perspective may be inaccurate, however, as a recent study found that food from fast casual restaurants may actually have a higher average calorie count than food from fast food chains such as McDonald’s.

The researchers examined menus from 34 fast food restaurants and 28 fast casual restaurants. They found that entrees from the fast casual restaurants had an average 760 calories, compared with 561 calories for fast food entrees. They also found that a higher proportion of entrees at the fast casual restaurants exceeded the median of 640 calories than the entrees in the fast food restaurants. Entrees were determined by what the establishments considered a “standard order.”

The researchers cautioned that calorie counts are not the only markers of health and more research needs to be done in order to determine, for example, the nutritional differences between the two types of restaurants.

Researchers from the Arnold School of Public Health conducted the study. It was published online ahead of print on May 11, 2016, in the Journal of the Academy of Nutrition and Dietetics.

Mild cognitive impairment is often the first step toward developing dementia and, left unaddressed, it can transform into Alzheimer ’s disease. A recent study suggests that taking a supplement containing the vitamins B6, B12, and folic acid may help improve cognitive function in people with mild cognitive impairment.

Participants in the study included 48 people over the age of 65 who were living in care facilities and had mild cognitive impairment. Over the course of 12 weeks they were given either an undisclosed amount of the vitamin B supplement or a placebo.

At the conclusion of the study, the researchers noted significantly higher scores on the Mini Mental State Examination-Korean test in the supplement group when compared with the placebo. They also noted improvements in the Geriatric Depression Scale Short Form Korea Version.

The supplement group also had significant improvements in serum homocysteine levels, when compared with the placebo. Previous studies have found that serum homocysteine levels above 14 micromoles per liter are associated with twice the risk of dementia.

Researchers from Suwon Women’s University in GyunGi-do and Kyung Hee University in Seoul conducted the study. It was published online ahead of print on February 15, 2016, in the Journal of Nursing Scholarship.

Vitamin B12 is a water-soluble vitamin that is essential to the proper function of the brain, nervous system and formation of blood. Deficiencies in vitamin B12 can lead to fatigue, depression and memory lapses. Previous studies have found a link between vitamin B6 and reductions in the risk of stroke, birth defects and hearing loss. B6 also plays an important role in many essential functions in the human body ranging from nervous system function to red blood cell formation.

Folic acid is the synthetic form of folate, a water-soluble B vitamin. Folate plays an essential role in many of the necessary functions of the human body. It has been associated with nervous system function, red blood cell formation, and hormone function. Previous studies have also found a potential link between this vitamin and reductions in hearing loss and birth defects.

Our bodies do not naturally synthesize B vitamins. However, it is easy to increase your intake by eating more vitamin B- rich foods, such as liver, eggs, beans, sunflower seeds, asparagus, leafy green vegetables, oranges, strawberries, cantaloupes, and other melons. Additionally, food sources of vitamin B12 include liver, turkey giblets, oysters, clams, king crab and whole milk. If your diet is not rich in these products, you should consider supplementing with a high quality multivitamin or vitamin B supplement.

Two recent Harvard studies examined dietary issues currently facing many Americans.  The first study found that while improvements in the American diet have helped reduce disease and premature death, there is still plenty of room left for further improvements. The second study identified three dietary interventions that would help reduce childhood obesity at a significant savings in health care costs.

The first study measured how changes in dietary quality from 1999-2012 impacted disease and premature death. The researchers examined the dietary quality data of 33,885 Americans who took part in the National Health and Nutrition Examination Survey, which used the Alternate Healthy Eating Index 2010. The researchers also used information from the Nurses’ Health Study and the Health Professional Follow-Up Study (which included approximately 173,000 people) in order to assess how the dietary quality of the participants would impact disease and mortality.

The researchers found that healthier eating habits were associated with the prevention of a cumulative 1.1 million premature deaths over the 14-year period. They also found that the difference in dietary quality between 1999 and 2012 was associated with 12.6% fewer cases of type 2 diabetes, 8.6% fewer cases of cardiovascular disease, and 1.3% fewer cancer cases.

They noted that it only took small dietary quality improvements to achieve these results. However, on a healthiness scale ranging from 0 to 110, with 110 being the healthiest, the participant’s average scores never reached 50.

The second study examined the cost-effectiveness of seven interventions aimed at reducing childhood obesity in the U.S. The researchers developed a detailed prediction model in order to calculate costs and effectiveness of the interventions over a 10-year period from 2015-2025.

They determined that an excise tax on sugar-sweetened beverages, elimination of the tax subsidy for advertising unhealthy food to children, and nutrition standards for all food and drink sold in schools that isn’t school meals would be the most cost effective. They estimated that the three interventions would prevent 576,000, 129,000, and 345,000 cases of childhood obesity, respectively, if implemented on a national scale. They also estimated that the net savings for every dollar spent would be $30.78, $32.53, and $4.56.

Both studies were published in the November 2015 issue of HealthAffairs.

Obesity has far ranging negative effects on health. Each year, obesity causes approximately 300,000 premature deaths in the United States. The negative health effects associated with obesity include high blood pressure, diabetes, heart disease, osteoarthritis, metabolic syndrome and sleep apnea.

Improving eating habits and increasing physical activity play a vital role in preventing obesity. It is recommended that we eat five to six servings of fruits and vegetables per day. It also recommended that we get at least 30 minutes of moderate intensity activity every day.