Study Finds Soy Supplements Don’t Boost Thinking Skills
Soy supplements taken daily don’t improve the overall thinking abilities of older women, according to a new study.
“There are no substantial cognitive effects, positive or negative, from soy protein consumption in women past menopause,” said researcher Dr. Victor Henderson, professor of health research and policy and neurology and neurological sciences at Stanford University.
In the study, published June 5 in Neurology, Henderson and his team evaluated 350 postmenopausal women, aged 45 to 92. The researchers randomly assigned the women to take 25 grams of soy protein a day or a milk protein placebo. The soy and placebo were given in powder or bar form.
The study, funded by the U.S. National Institutes of Health, is called the Women’s Isoflavone Soy Health Trial. Isoflavones in soy are estrogen-like compounds. Some women choose them as an alternative to hormone therapy to relieve hot flashes and other symptoms of menopause.
Research has produced mixed results about whether soy helps protect so-called “cognitive” health, such as memory and other thinking skills. Some research has even found that soy has a negative effect on thinking skills.
Vegetarian diet provides good nutrition, health benefits
A vegetarian diet provides adequate nutrition to adults and children and can also reduce health problems, an Australian study has found.
The scientific research review, “Is a vegetarian diet adequate?” published in the Medical Journal of Australia on Monday, puts to rest the long-held belief a vegetarian diet lacks sufficient protein and iron, The Advertiser reported.
The study found those who adopted a vegetarian diet are receiving adequate levels of protein, iron and zinc, and are less likely to suffer from heart disease, colorectal cancer, type 2 diabetes and obesity.
Nutritionist Rosemary Stanton said there were no significant health differences in babies born to vegetarian mothers and no noticeable differences in the growth of vegetarian children compared to children who consumed meat as part of their diet.
Although vegetarians who do not eat fish may be receiving less Omega 3 fatty acids than considered desirable, vegetarians do not exhibit signs of clinical deficiency.
Deficiencies in vitamin B12 were noted in vegans — vegetarians who shun any animal based product including milk and eggs — and as B12 is required to help make red blood cells and to keep nerves functioning, the study recommends they either take a daily supplement or eat more B12-fortified foods.
Stanton said the average meat-eating Australian consumes significantly more protein than required, and the study almost certainly proves it is not necessary to eat meat daily.
“Not everyone needs or wants to become vegetarian, but eating more plant-based meals is a good recipe for our own health and that of the planet,” Stanton said.
7 ‘bad’ foods that really aren’t so bad
1. Gluten and wheat They are “the most demonized ingredients beyond high fructose corn syrup and hydrogenated oil,” said Melissa Abbott, culinary director at the Hartman Group, a company specializing in consumer research. Yet decades of studies have found that gluten-containing foods, such as whole wheat, rye and barley, are vital for good health, and are associated with a reduced risk of diabetes, heart disease, cancer and excess weight. The confusion about gluten, a protein, has caused some people to avoid eating wheat and other grains. Only about 1 percent of the population, or less, cannot tolerate gluten and must eradicate it from their diet to ease abdominal pain and other symptoms, including the ability to fully absorb vitamins.
2. Eggs Eggs also don’t deserve their bad reputation. In recent decades, their high cholesterol content has been thought to play a role in increasing LDL (“bad”) cholesterol and heart disease risk. But cholesterol in food is a minor factor contributing to high blood cholesterol for most people, and studies have not confirmed a correlation between eggs and increased heart disease risk. The major determinant of LDL (bad) cholesterol is saturated fat, and while eggs are high in cholesterol — 184 milligrams in the yolk — they’re relatively low in saturated fat.
3. Potatoes Potatoes have been blamed for increasing blood glucose levels, insulin resistance, excess weight and Type 2 diabetes. A recent Harvard study linked potato eating with being overweight, blaming it on the blood glucose rise. But the study lumped all potato products together, including potato chips and french fries, very fattening versions of potatoes usually eaten in large portions alongside hamburgers, hot dogs, and sodas. Potatoes are a great source of potassium, Vitamin C and fiber that many cultures — Scandinavians, Russians, Irish, and Peruvians — relied on as a nutritious staple for centuries. And they were not fat.
4. Fruits People often ask me if fruit is too high in sugar, especially for diabetics. This fear of fruit, I believe, is left over from the Atkins craze, which discouraged eating some fruits on the grounds that they are high in carbohydrates. Avoiding fruit could actually damage your health. Study after study over many decades shows that eating fruit can reduce the risk of some cancers, heart disease, blood pressure and diabetes. Fruit is high in water and fiber, which help you feel full with fewer calories, one reason why eating it is correlated with lower body weight.
5. Soy Though popular for centuries in many Asian cuisines, soy is sometimes seen as dangerous after studies found elevated rates of breast cancer among rats when they were fed a concentrated soy derivative. But studies looking at whole soy foods in humans have not found a connection. In fact, the reverse may be true. Soy, “when consumed in childhood or adolescence may make breast tissue less vulnerable to cancer development later in life and probably has no effect on breast cancer risk when consumption begins in adulthood,” said Karen Collins, registered dietitian and nutrition adviser with the American Institute for Cancer Research.
6. Alcohol Alcohol is feared because of the potential for abuse and alcoholism and complications such as liver disease, which are valid concerns. But decades’ worth of research shows that moderate alcohol consumption “can reduce deaths from most causes, particularly heart disease, and it raises HDL (good) cholesterol,” the USDA’s David Baer said. Wine may have additional benefits because its grapes are filled with nutrients called polyphenols, which reduce blood-clotting, inflammation and oxidation. The key is to drink alcohol moderately and with meals. What’s moderation? One serving daily for women and two servings for men, with a serving being 5 ounces of wine, 12 ounces of beer or 1.5 ounces of spirits.
7. Fried foods While it’s true that frying food usually increases its caloric content, that doesn’t necessarily make it unhealthful. As long as food is fried in healthful oil instead of butter, shortening, or trans fat, and it’s eaten in moderation, it isn’t less healthy. In fact, fat-soluble vitamins A, D, E, and K, and heart-healthy, cancer-preventive carotenoids such as beta-carotene (e.g., carrots, sweet potatoes), lycopene (e.g., tomatoes) and lutein/zeaxanthin (deep-green leafy vegetables such as spinach and kale), need fat in order to be absorbed by the body.
Home Workout Routine
Improve your health with these five steps
Fish
One of the easiest ways to lower the risk of colorectal cancer, the third leading cause of cancer deaths in the Western world, is to increase fish consumption, according to a study out of Xi’an, China. After reviewing 41 studies, researchers concluded that eating fresh fish on a regular basis reduces the risk of colorectal cancer by 12 percent. The protective effects are more prominent, meanwhile, in rectal versus colon cancer, at 21 percent.
Hypnosis for smokers
Quitting smoking is one of the most surefire ways to drastically cut people’s risk of cancer. And while a host of programs exist to help smokers snuff out the habit, a study out of Montreal has found that those who underwent hypnotherapy were 4.55 times more likely to stop from smoking, while those who underwent acupuncture were 3.53 times more likely to abstain.
Healthy teeth, healthy heart
According to a study out of Taiwan, regular teeth cleaning can help decrease the risk for cardiovascular events. For the study, researchers examined 10,887 subjects who had undergone tooth scaling, or a deep cleaning, compared to 10,989 participants who had not. In the seven year follow-up, scientists found that those who had undergone a deep clean had a lower incidence of heart attacks, stroke and total cardiovascular events. It’s believed that poor dental hygiene adds to the inflammatory burden on individuals.
Doctor-supervised weight loss
Researchers out of North Carolina suggest asking your doctor for a weight loss plan rather than shelling out money at a private weight loss center, as primary care clinics were found to be just as effective. After 12 weeks, participants lost an average of 11 percent body weight.
An aspirin a day…
A study out of Canada suggests that in addition to preventing cardiovascular disease, low-dose aspirin can also reduce other diseases like cancer.
Ginseng For Cancer Patients Says Mayo Clinic
The findings, which will be presented at the American Society of Clinical Oncology’s annual meeting, looked at 340 patients who were either in the post treatment phase or under goingcancer treatment. 60% of the patients had breast cancer. Each day, the patients who were being treated at one of 40 different community medical centers were given 2,000 milligrams of pure American ginseng root in a capsule.
Researcher Debra Barton, Ph.D., of the Mayo Clinic Cancer Center is quick to point out that quality of the herb is very important and people shouldn’t necessarily rush to their health food store and start taking any old ginseng. She goes on to say: “Off-the-shelf ginseng is sometimes processed using ethanol, which can give it estrogen-like properties that may be harmful to breast cancer patients.”
There wasn’t a great improvement after four weeks, obviously the herb took some time to work its magic, but at the eight week mark there was a sudden jump in the general energy levels reported by the group on ginseng when compared to the placebo group. General exhaustion diminished rapidly in those taking the Ginseng supplement.
Healthy Eating, Exercise Leads To Sustained Healthy Living
Researchers at the Northwestern University Feinberg School of Medicine discovered making just a few simple changes to an unhealthy lifestyle could help encourage other healthy habits and sustained healthy living. The details of the study were released in the May 28 edition of the Archives of Internal Medicine.
According to lead researcher Dr. Bonnie Spring, two of the most effective first steps are watching less television and eating more fruits and vegetables.
The researchers broke 204 adults into four groups. The first group only increased fruit and vegetable intake, the second decreased fat intake and sedentary leisure time, the third decreased fats and increased activity and the fourth increased fruits and vegetables and increased activity.
The participants were paid to complete a 20 week trial period. By the end of the 20-week trial, they found 98 percent of participants opted into a second 20-week period without pay. Those who just dieted without adding exercise were not able to sustain the overall healthy lifestyle.
“Just making two lifestyle changes has a big overall effect and people don’t get overwhelmed,” Dr. Spring said.
“Americans have all these unhealthy behaviors that put them at high risk for heart disease and cancer, but it is hard for them and their doctors to know where to begin to change those unhealthy habits…This approach simplifies it.”
10 Tips to Unlock the Healing Powers of Basil
Sweet, silken and fragrant, basil is queen among healing herbs. Native to tropical nations such as India and Iran, it has been used for centuries in combating a staggering range of health problems. I remember my grandmother prescribing it as a panacea for almost every ill, ranging from coughs to cuts to malaria, and everything in between! She followed the ayurvedic way of healing, in which basil has been given the status of a rasayana, or revered ingredient.
5 Ways to Heal with Basil:
- Pound 6 to 7 basil leaves with a pestle and mortar. Mix the paste with 1 tsp honey. Take this first thing in the morning to boost immunity and get relief from hypertension.
- Boil a handful of basil leaves in 4 cups of water. Strain the water and sip it, warm, every 30 minutes or so. Your throat will feel relieved, your stomach settled, and your senses calmed.
- If you dip a ball of cotton in basil-infused water and dab it on your skin, you will get instant relief from itchiness and sore skin.
- Sweet and wonderfully aromatic basil essential oil brings relief from inflammatory conditions such as joint ache and heartburn. It is also reputed to sharpen the mind and strengthen the nervous system.
- Applying a dot of basil essential oil on the tip of your nose and on your temples brings quick relief from stress.
5 Fresh Ways to Cook with Basil:
When we think basil, it is usually in the context of pesto. Here are some easy and exciting ideas to bring more of this bountiful herb into your kitchen and your life:
- Knead some fresh chopped basil leaves into your bread dough.
- Tear up a few leaves and scatter them upon your omelette, pizza or toast. Intensifies the aroma and flavor dramatically.
- How about trying a couple of finely chopped basil leaves in a tall glass of iced tea or a cool summer mocktail?
- Chop some basil leaves really fine, and whisk them into a knob of butter. You have delicious basil butter!
- Basil, tomato and mozzarella are a match made in culinary heaven! But you knew that, of course.
Do you have interesting ideas on how to cook with basil? Do share!
Eating Out: Salt-savvy tips for cutting sodium
Pepper may be used to add the heat, but when it comes to diet debates the seasoning closest to the fire is salt.
Government health officials have declared the sodium in table salt a nutrition no-no and advise limiting its use.
Research shows that too much sodium in the diet is associated with high blood pressure, which can increase the risk for heart attack and stroke.
Meanwhile, there’s a heaping helping of scientists who say there’s not enough research to prove that — even if it does raise blood pressure a bit — salt consumption causes heart disease deaths.
So who should care about consuming too much salt? Just about everyone, according to the Centers for Disease Control and Prevention, which reports that 70 percent of U.S. adults should limit sodium intake. The U.S. Dietary Guidelines recommend healthy adults consume no more than 2,300 milligrams of sodium (about one teaspoon of salt) per day. A lower limit of 1,500 mg per day is recommended for adults with high blood pressure, diabetes, kidney disease, those over age 50 and all African-American adults.
FYI: Most of us consume about 4,000 milligrams of sodium a day (about two teaspoons).
Healthy Diet, Exercise Extend Life for Women in Their 70s
Women in their 70s can gain more years by following advice they may be giving their grandkids: exercise and eat your fruits and vegetables.
So finds a new study that helps confirm healthy living can extend life, even in the retirement years.
“This is one of those findings that sounds like common sense,” said study lead author Emily Nicklett, an assistant professor of social work at the University of Michigan School of Social Work, in Ann Arbor.
“But while it may seem obvious, it’s important to go back to the basics in terms of understanding that diet and exercise can strongly predict mortality among older adults,” she said. “Promoting healthy diets that include fruits and vegetables, together with some form of simple physical activity like walking, can make dramatic improvements in terms of health outcomes.”
Nicklett and her colleagues published their findings in the May issue of the Journal of the American Geriatrics Society.
