What did we learn in 2008?

Better Living News Bites launched in June 2008. Gradually, more and more people have signed on to improve their health and fitness beginning with our small weekly diet change.

Here is a sample of the hot topics we’ve covered this year:

June

Pay attention to your vitamins – vitamin A helps build healthy skin; riboflavin builds muscle and people who exercise need more of it.

July

Some fruit and vegetables actually absorb pesticides through their skins. Apples, bell peppers, peaches and celery contain the most pesticides. Choose organic versions of these kinds of produce whenever possible.

August

Scientists in Finland discovered eating berries daily lowered blood pressure, improved platelet function and raised good cholesterol (HDL). This was just one more study showing simple foods can dramatically reduce your chance of having a heart attack.

September

Morning or evening exercise can both be effective tools in shedding body fat. Simply follow the strategies of eating the right foods around your workout to jumpstart your efforts!

October

Healthy snacks are low in fat and balanced in protein and carbohydrates (e.g., baked tortilla chips and non-fat black bean dip). Also, new findings show low-sugar cocoa can improve endothelial function.

November

If you cannot feel the sun right now, you likely need to supplement vitamin D (800-1000IU/day). Vitamin D is the hot nutrient this year proving to improve bone density, reduce fall risk, decrease certain cancers and limit your chances of dying (seriously, it reduced all-cause mortality in one study).

December

The DASH diet (dietary approaches to stop hypertension) is a proven strategy not only for lowering blood pressure, but for losing weight and being healthy overall.

You can read any of these entries again by visiting the website. Each month appears as you roll your cursor over the bottom right side of the page.

www.betterlivingnewsbites.blogspot.com

Have a very Happy New Year!

-Mark Thiesmeyer, MS, MPH, RD

Bone health is more than just calcium

Nurturing strong, healthy bones is a life-long process. Bone density actually peaks by age 30. Young readers take note: now is your opportunity to drink milk, eat yogurt and cheese. When you reach adulthood your goal changes to preventing loss of bone mass for the rest of your life.

Maintaining bone density is now known to be more than just getting enough calcium. Vitamin D is essential for the absorption of calcium. Without enough D you can chew calcium tablets until the cows come home and it won’t help. In fact a recent meta-analysis showed that calcium supplementation without vitamin D may contribute to a 64% increase in hip fracture risk. Most researchers seem to agree we need 800-1000IU vitamin D per day. As a reference, 1 cup fortified milk provides only 100IU vitamin D.

Bone is composed of both calcium and phosphate. Researchers postulate that those with highest risk of hip fractures have decreased phosphate absorption due to a low protein intake. Many elderly stop eating meat because of cost and difficulty chewing.

Finally, strength training exercises are key to maintaining bone density and building muscle to support the bones.

Maximize your bone density with these tips:

• Supplement 800-1000IU vitamin D if you do not live in a southern climate with regular sun exposure.
• Choose a calcium-phosphate balanced supplement.
• Strength train 2-3 times per week.
• Maintain an ongoing dialogue with your physician regarding your bone health.

If you have questions about your bone health, comment on the blog: www.betterlivingnewsbites.blogspot.com.

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Bischoff-Ferrari HA, et. al., Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials American J of Clin Nutr, 86(6) 1780-90 Dec 2007

www.niams.nih.gov/Health_Info/Bone
http://news.ucsf.edu/releases/key-bone-building-pathway-identified-in-mice/
www.wikipedia.org

Lower your blood pressure with this PROVEN diet.

The DASH diet (dietary approach to stop hypertension) is a proven strategy for lowering blood pressure, cholesterol and risk of heart disease and stroke. It sounds like a magic cure all! DASH preaches more fruits, vegetables, nuts and legumes. Most stories stop here leaving you with the sense that it is a good idea to follow the diet. However, you may not know where to start.

At Better Living, we take it a step further. Below is an example day of following the DASH diet. Buy the supplies on your next grocery trip and put it into action.

Breakfast – 1 cup cooked oatmeal mixed with half cup frozen berries, 1 cup skim milk

Lunch – 2 cups spring mix with handful of grape tomatoes and a half cup peas with non-fat dressing + a chicken sandwich with honey mustard, sprouts and tomato on whole wheat bread.

Dinner – 3oz baked cod with a cup of brown rice, steamed broccoli, 8oz skim milk and a cup of blueberries/strawberries/peaches topped with nonfat whip cream.

Anytime – large apple, 8oz low-fat yogurt, and 1/3 cup almonds

The DASH diet does more than lower your blood pressure. It puts you on a path to a fitter and healthier future. Share this message with a friend and commit to each other to start eating the DASH diet this week.


You can find more sample menus at the Mayo Clinic website: http://www.mayoclinic.com/health/dash-diet/HI00046#

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Do you want more messages on this subject? Leave your feedback at www.betterlivingnewsbites.blogspot.com.
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Fung, T.T., et.at., Adherence to a DASH-Style Diet and Risk of Coronary Heart Disease and Stroke in Women, Archives of Internal Medicine April 14, 2008

http://www.nih.gov/news/pr/apr97/Dash.htm

Vitamin D staves off….DEATH?

Okay, so the effect may be small, but it was statistically significant. Combined results of 18 studies showed those who supplemented with vitamin D have 7-8% reduced risk of dying from any cause compared to those who did not take a vitamin D supplement. D dosages varied between 300 and 2000IU. Although we do not completely understand how vitamin D helps extend life, we have documented increased rates of cancer, heart disease and diabetes in those with low blood levels of D.

Additionally, an in vitro study showed vitamin D increases production of glucose-6-phosphate dehydrogenase, an enzyme known to clear cancer-causing radicals from healthy cells. Results from studies such as this prompted the Canadian Cancer Society to recommend supplementing 1000 IU vitamin D to prevent cancer. For my male readers, please note other research shows that vitamin D does NOT protect prostrate cells from cancer.

Researchers found no negative side effects from taking 1000IU vitamin D daily. Better Living News Bites reported on November 7, 2008 that taking 1000IU/day may help reduce falls in seniors. See “Let’s keep Mom upright!”.

Bottom Line: If you do not get daily sun exposure, chose a 1000IU supplement of vitamin D3 (cholecalciferol) and have your physician monitor your blood levels.


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Do you want more messages on this subject? Leave your feedback at www.betterlivingnewsbites.blogspot.com.
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Simon JA. Review: vitamin D supplementation decreases all-cause mortality in adults and older people.
Evid Based Med. 2008 Apr;13(2):47.

Chen TC. 25-Hydroxyvitamin D-1 alpha-hydroxylase (CYP27B1) is a new class of tumor suppressor in the prostate.
Anticancer Res. 2008 Jul-Aug;28(4A):2015-7

Bao BY, Ting HJ, Hsu JW, Lee YF. Protective role of 1 alpha, 25-dihydroxyvitamin D3 against oxidative stress in nonmalignant human prostate epithelial cells.
Int J Cancer. 2008 Jun 15;122(12):2699-706.