Fitness Through Fasting Blog

If you condensed your most recent meal down to a few pills, would they be tiny dynamos, or the nutritional equivalent of Tic Tacs? If you’re like most men, what’s on your plate falls somewhere in between—that is, leaving plenty of room for improvement. “If men start to favor certain foods—meat and potatoes, for example—they may develop nutritional blind spots as a result,” says Kristie Lancaster, Ph.D., an associate professor of nutrition at New York University.

This can be a problem, because your body needs a basic roster of vitamins and minerals to run properly. If your regular diet comes up short, you may need a multivitamin to reach this nutritional baseline. But to actually boost your health, you need to consider moving beyond a multi by folding in some less common elements. Lycopene, for instance, is a powerful antioxidant found in tomatoes. Red yeast rice, a heart-healthy statin. Bottled boosters such as these can be insurance policies for your nutritional blind spots—and if you have specific health concerns, a form of extended coverage

The right supplements can help your heart, sharpen your immune system, and even improve your sex life. The wrong ones, however, can be ineffective or even harmful. “You run into problems because most men are ‘prescribing’ these things themselves,” says Tod Cooperman, M.D., president of consumerlab.com, an independent tester of health and nutritional products. “Don’t take supplements with abandon. They should be used carefully, because taking in too much of certain nutrients can cause problems.”

We consulted with top doctors, reviewed the latest research, and waded through marketers’ claims to bring you 18 of the best supplements for men. Use our guide—along with advice from your own doc, since many supplements can interact with other medications—to fine-tune your strategy.

View the original article here

Tags: health concerns, regular diet, tod cooperman, nutritional equivalent, extended coverage

Latin Name: Hoodia gordonii
Other Names: hoodia, xhooba, !khoba, Ghaap, hoodia cactus, South African desert cactus

Hoodia (pronounced HOO-dee-ah) is a cactus-like plant that grows primarily in the semi-deserts of South Africa, Botswana, Namibia, and Angola.

In the last few years, hoodia has been heavily marketed for weight loss and has become immensely popular.

Although there has always been a demand for diet pills, after the ban on the herb ephedra, the market was particularly ripe for the next new diet pill.

Much of hoodia’s popularity stems from claims that the San Bushmen of the Kalahari desert relied on hoodia for thousands of years to ward off hunger and thirst during long hunting trips. They were said to have cut off the stem and eat the bitter-tasting plant.

Hoodia gordonii grows in clumps of green upright stems. Although it is often called a cactus because it resembles one, hoodia is actually a succulent plant.

It takes about five years before hoodia gordonii’s pale purple flowers appear and the plant can be harvested.

There are over 13 types of hoodia. The only active ingredient identified so far is a steroidal glycoside that has been called “p57″. Currently, only hoodia gordonii is thought to contain p57.

In 1937, a Dutch anthropologist studying the San Bushmen noted that they used hoodia gordonii to suppress appetite. In 1963, scientists at the Council for Scientific and Industrial Research (CSIR), South Africa’s national laboratory, began studying hoodia. They claimed that lab animals lost weight after they were given hoodia gordonii.

The South African scientists, working with a British company named Phytopharm, isolated what they believed to be an active ingredient in hoodia gordonii, a steroidal glycoside, which they named p57. After obtaining a patent in 1995, they licensed p57 to Phytopharm. Phytopharm has spent more than $20 million on hoodia research.

Eventually pharmaceutical giant Pfizer learned about hoodia and expressed interest in developing a hoodia drug. In 1998, Phytopharm sub-licensed the rights to develop p57 to Pfizer for $21 million. Pfizer returned the rights to hoodia to Phytopharm, who is now working with Unilever.

Much of the hype about hoodia started after 60 Minutes correspondent Leslie Stahl and crew traveled to Africa to try hoodia. They hired a local Bushman to go with them into the desert and track down some hoodia. Stahl ate it, describing it as “cucumbery in texture, but not bad.” She reported that she lost the desire to eat or drink the entire day. She also said she didn’t experience any immediate side effects, such as indigestion or heart palpitations.

Hoodia gordonii is sold in capsule, powder, liquid, or tea form in health food stores and on the Internet. Hoodia is also found in the popular diet pill Trimspa.

Despite its popularity, there are no published randomized controlled trials in humans to show hoodia is safe or effective in pill form.

One study published in the September 2004 issue of Brain Research found that injections of p57 into the appetite center of rat brains resulted in altered levels of ATP, an energy molecule that may affect hunger. The animals receiving the P57 injections also ate less than rats that received placebo injections. However, this was an animal study and injections in the brain are different from oral consumption, so it cannot be used to show that oral hoodia can suppress appetite in humans.

The manufacturer Phytopharm cites a clinical trial involving 18 human volunteers that found hoodia consumption reduced food intake by about 1000 calories per day compared to a placebo group. Although intriguing, the study wasn’t published or subjected to a peer-review process, so the quality of the study cannot be evaluated.

There are some potential side effects of hoodia that you should be aware of. What are Hoodia’s Side Effects and Safety Concerns?

There are widespread reports of counterfeit hoodia products. Mike Adams of News Target, estimates that 80% of hoodia products are contaminated or counterfeit. It’s impossible to know if a hoodia product contains pure hoodia and the active ingredient, unless it has been tested by an independent laboratory.

After looking at hoodia buyer’s guides, hoodia ratings, and hoodia comparisons on the Internet, my advice is that you be very cautious. Most of these sites have been secretly created by companies selling hoodia. They explain why the hoodia in other products is inferior, even though there are no published reports showing that one is more effective. Q&A: How Do I Know if it’s Pure Hoodia or a Fake?

More:

Tags: Dietary supplements, food intake, hunger and thirst, hunting trips, Health Medical Pharma

In some people, cholesterol levels in blood become too high. This is called high cholesterol or hyperlipidemia.

High levels of LDL cholesterol (so-called “bad” cholesterol) are considered a major risk factor for heart disease and stroke.

LDL cholesterol is thought to irritate the lining of blood vessels, stimulating atherosclerosis, commonly known as hardening of the arteries.

Although lowering LDL cholesterol and raising levels of HDL cholesterol (“good” cholesterol) has traditionally been the focus, factors related to free radical damage are drawing increased attention: Lipoprotein A is a relative of LDL cholesterol. It’s thought to be formed when there is free radical damage. Lipoprotein A may adhere to damaged blood vessels, eventually forming atherosclerotic plaques. Oxidized cholesterol is found in large amounts in fried and processed foods. Studies have found that oxidized cholesterol may increase the amount of atherosclerotic deposits on blood vessel walls.High cholesterol is usually treated based on total cholesterol, LDL cholesterol, and HDL cholesterol levels, plus the presence of additional risk factors for heart disease: A few tips on using natural products to lower cholesterol:

Talk with your doctor before starting any natural method to lower cholesterol.

Make your doctor knows what supplements you are taking. Fill out the supplement diary to bring to your next appointment.

Don’t discontinue any medication to lower cholesterol. Speak with your doctor if you have questions about your medication.

Vitamin B3, also called niacin, is used to lower cholesterol. Specifically, it appears to lower LDL cholesterol and increase HDL cholesterol.

Well-designed studies have found that niacin lowers LDL cholesterol by approximately 10%, lowers triglycerides by 25%, and raises “good” HDL cholesterol by 15% to 30%. Niacin also appears to significantly lower levels for another risk factor for atherosclerosis, lipoprotein A.

Niacin is available in prescription form and as a dietary supplement. The American Heart Association cautions patients to only use the prescription form of niacin.

Because of side effects, niacin should not be used to lower cholesterol unless under the supervision of a qualified health practitioner.

Niacin can increase the effect of high blood pressure medication or cause nausea, indigestion, gas, diarrhea, gout, and worsen peptic ulcers, or trigger gout, liver inflammation, and high blood sugar.

The most common side effect of high-dose niacin is skin flushing or hot flashes, which is caused by widening of blood vessels. Most people only notice this when they initially start taking niacin. The flushing may be lessened by taking niacin with meals.

Although high doses of niacin showed promise in combination with drugs to lower cholesterol (called “statins”), there are concerns that combining them could result in a potentially fatal condition called rhabdomyolysis. They shouldn’t be combined unless under the close supervision of a physician.

There is some research suggesting that artichoke leaf extract (Cynara scolymnus) may help to lower cholesterol.

Artichoke leaf extract may work by limiting the synthesis of cholesterol in the body.

Artichokes also contain a compound called cynarin, believed to increase bile production in the liver and speed the flow of bile from the gallbladder, both of which may increase cholesterol excretion.

A double-blind, placebo-controlled German study found that 1,800 mg of artichoke extract per day for six weeks significantly lowered total cholesterol by 18.5% compared to 8.6% in the placebo group and lowered LDL cholesterol by 22.9% compared with 6% in the placebo group. The ratio of LDL to HDL decreased by 20% in the artichoke group compared with 7% in the placebo group. There were no adverse effects associated with artichoke use.

A meta-analysis looked at randomized controlled trials for artichoke extract for high cholesterol. Two trials involving a total of 167 people met the quality criteria. One trial found artichoke significantly reduced total cholesterol after 42 days of treatment. The other study found artichoke significantly reduced total cholesterol in a subgroup of patients with total cholesterol levels of more than 230 mg/dl.

Adverse events were mild, transient and infrequent. Larger clinical trials over longer periods are needed. Read more about artichoke

Soluble fiber appears to reduce LDL cholesterol by reducing cholesterol absorption in the intestines. Soluble fiber binds with cholesterol so that it is excreted.

Soluble fiber can be found as a dietary supplement, such as psyllium powder, or in foods such as: Oats, barley, rye
Legumes (peas, beans)
Some fruits such as apples, prunes, and berries
Some vegetables, such as carrots, brussel sprouts, broccoli, yams

Five to 10 grams a day of soluble fiber has been found to decrease LDL cholesterol by approximately 5%.

The FDA allows soluble fiber products to indicate on the label that they are “heart-healthy”.

Plant stanols and sterols (such as beta-sitosterol and sitostanol) are naturally-occuring substances found in certain plants. Stanols are also found as dietary supplements or are added to margarine, orange juice, and dressings.

Research suggests that plant stanols and sterols may help to lower cholesterol. They are similar in structure to cholesterol and may help block the absorption of cholesterol from the intestines.

Studies have found that stanols significantly reduced total cholesterol and LDL cholesterol, but had no significant effect on HDL cholesterol or triglycerides.

Stanols and sterols appear to enhance the effects of other methods to lower cholesterol. In studies, people taking the statin drugs to lower cholesterol had an additional improvement in their cholesterol levels with stanols/sterols.

Policosanol
Red Yeast Rice
Coenzyme Q10
Garlic
Pantothine

Tags: blood vessel walls, good cholesterol, risk factor, skin flushing, lowering ldl cholesterol

Do you inhale your food? Are you so busy that even chewing seems like a luxury? Here are some tips on improving digestion: Basic 1: Chew, Chew, Chew Take smaller bites.
Put your fork down in between bites.
Try using chopsticks – it forces you to slow down.
Thoroughly chew each bite of food.
Carbohydrate digestion begins in the mouth – chewing grains thoroughly allows amylase, the digestive enzyme present in saliva, to digest the grains. Basic 2: Get Enough Water
Insufficient water intake is a primary cause of constipation. Constipation then causes an imbalance in bacteria, promotes inflammation of the intestinal lining, and can even lead to the absorption of larger molecules, a condition known as intestinal permeability. 5 Ways to Boost Your Water Intake.

Basic 3: Increase Your Dietary Fiber
Good sources of dietary fiber include: Dried fruit, such as dates, figs, and prunes
Beans and legumes- if you don’t have time to cook dried beans, buy canned, but make sure you rinse them thoroughly before cooking. Lentils and split peas are less gas-forming than other legumes.
Bring an apple with you to work as a snack
Ground flaxseeds are a gentle laxative. They can be useful for chronic constipation, damage to the intestine wall from laxative use, irritable bowel, and to soothe inflammation. Sprinkle ground flaxseeds on rice, grains, salads, or any other meal of your choice.A pilot study at Indiana State University found that mindfulness, including specific instructions to slowly savor the flavor of food and be aware of how much food is enough, helped to reduce eating binges from an average of four binges per week to one and a half. Eat in the moment. Savor every bite, enjoying the flavors, textures, and smells of your meal.
Buy fresh flowers to put on the dining table.
Use smaller cutlery so that you eat less with each bite.
Create a beautiful atmosphere – dim the lights, play music and light candles. Read Are Your Candles Killing You? for guidelines on buying candles.Food sensitivities are behind many digestive disorders. For example, between 33% and 66% of IBS patients report having one or more food intolerances, resulting in bloating, gas, and pain. The most common culprits are milk and dairy (40-44%) and grains (40-60%).

A trained practitioner can supervise an elimination diet. Many foods are removed from the diet for a brief period of time, then re-introduced sequentially to isolate the body’s reaction to the offending foods.

Not all bacteria is bad. There are over 400 different kinds of bacteria and yeasts in the digestive system. Of these, the bacteria Lactobacillus acidophillus and Bifidobacterium bifidum are considered good “probiotic” bacteria because they can help to maintain intestinal health. Acidophilus and Other Probiotics.

Although good bacteria can be found in some yogurt, there is a wide variation in the quantity and quality. Look for good quality organic yogurt that add the active cultures after pasteurization, because this heat process destroys both good and bad bacteria.

Supplements containing acidophilus and bifidobacteria can be found in health food stores. They are especially helpful for the following conditions: Irritable bowel syndrome
Diarrhea
Gas, bloating, flatulence
Recurring vaginal yeast infections
Bad breath
Enteric-Coated Peppermint Oil – Peppermint oil can reduce abdominal pain, bloating, and gas.
Digestive Enzymes – Enzyme supplements are believed to support the body’s own digestive enzymes to aid digestion and help with other disorders stemming from poor digestion.
Go to the Wellness Makeover.

Tags: Health Medical Pharma, ground flaxseeds, food intolerances, health food stores, enzyme present

Energy is essential in this sleep-deprived, overstretched, high-speed world. How do we recharge our batteries when there is a constant drain on our resources? In Chinese Medicine, energy is called “qi” (pronounced “chi”), and one of the most important ways we make qi is by breathing deeply. Stress, poor posture, a snug waistline, and habit are some of the reasons why our breath doesn’t make it down to the bottom of our lungs. Diaphragmatic breathing, also known as belly breathing, is a simple way we can increase our qi energy and improve our stamina. Most of us know that 8 hours of sleep per night is optimal. But what many people don’t know is that the actual time you fall asleep is important too. Sleeping from 1 am to 9 am is not though to be as restorative as sleeping from 10 pm to 6 am.

The reason why is because hormone secretion, body temperature, digestion, and other important restorative processes follow a 24-hour cycle linked to natural light exposure. The later in the evening we fall asleep and the later in the morning we wake up, the more out-of-sync our cycle becomes. If you’ve ever gone to bed at 3 am and woken up the next morning at 11 am, you may have noticed that you feel worn down and not fully “with it”.

Growth hormone is one such restorative hormone. Eighty percent of growth hormone, which is needed for lean muscle, optimum immune function, and strong skin, is secreted during sleep between the hours of 11 pm and 1 am.

Try to go to bed before 10 pm. It may be difficult to get used to getting to bed at an early time, especially if you work late or if night-time is your only downtime and you like to watch late-night television. But you’ll be rewarded with increased energy.
For further sleep tips, please read these articles: Not enough alkaline-forming foods in your diet – Foods that are alkaline-forming include figs, molasses, green leafy vegetables, almonds, beets, dates, celery, canteloupe, and parsley (this page has a list of alkaline vs. acid foods and explains the concept of alkaline- and acid-forming foods).

In addition to eating these foods, taking 1 teaspoon of a greens powder every morning mixed into juice or a smoothie can also raise energy.

Excess sugar – Excess sugar causes fluctuations in blood sugar, which can result in plummeting energy levels. Try to decrease all forms of refined sugar. Watch out for low-fat foods — many have forms of sugar, such as high-fructose corn syrup, added to make the food more palatable. Insufficent protein – With high-protein, low-carb diets being so popular, it’s hard to believe it but insufficient protein is a common reason for fatigue. Pack some almonds and nuts for a quick and convenient protein snack. Too much coffee – Although coffee initially raises stress hormones and gives a rush of energy, consuming several cups or more of coffee per day can promote burnout. Try to gradually cut back to one cup a day. If you like the taste of coffee, you may want to try one of these Top 5 Coffee Substitutes. To assess your level of burnout, take the Stress Effects Screening Quiz. Not enough water – One of the most common reasons for low energy is not drinking enough water.
5 Ways to Boost Your Water Intake Create a daily ritual where you take 20 to 30 minutes for yourself just relaxing and doing nothing (no watching tv or surfing the net). Pick up a book, listen to music, meditate, have a cup of tea, or try a new yoga pose. People who are under chronic stress require more B vitamins. A stress formula multivitamin often has more B vitamins than standard multis. B-50 B supplements are also available as a supplement to a standard multivitamin. The B-2 in a B complex can turn urine a bright yellow color. If you haven’t checked your multi, grab your vitamin bottle and take this quiz:
Go to the Wellness Makeover.

Tags: body temperature, alkaline forming foods, Dietary supplements, increased energy, actual time

5-HTP (5-Hydroxytryptophan) is a compound produced in the body from the amino acid tryptophan. It is a precursor to the neurotransmitter serotonin and the hormone melatonin.

5-HTP supplements have become popular because it is thought that providing the body with 5-HTP in pill form can boost the body’s serotonin levels, similar to the antidepressants that are thought to increase the amount of serotonin available to the brain.

5-HTP is manufactured from the seeds of an African plant, Griffonia simplicifolia. It is found in health food stores, online, and at some drug stores. Depression
Anxiety
Insomnia
Fibromyalgia
Migraine
Weight Loss5-HTP is most commonly used for depression. Because it is thought to work like serotonin antidepressants, 5-HTP has also been used for other conditions for which these antidepressants are prescribed, such as anxiety, insomnia, fibromyalgia, and migraine. Depression
Several small clinical trials have found that 5-HTP is as effective as antidepressants. For example, in a six week clinical trial, 63 people were given either 5-HTP (100 mg three times a day) or an antidepressant (fluvoxamine, 50 mg three times a day). The 5-HTP was found to be as effective as the antidepressant, with fewer side effects.

However, a 2002 systematic review of studies published between 1966 to 2000 found that only one out of 108 studies met the quality standards.

The small study that did meet the quality criteria found that 5-HTP worked better than placebo at alleviating depression.

Migraine
Some research indicates that 5-HTP may prevent migraines and reduce the frequency and severity of migraines, however large randomized controlled trials are needed.

In one study, 124 people were given 5-HTP (600 mg/day) or the drug methysergide. After 6 months, 5-HTP was found to be as effective as methysergide in reducing the severity and duration of migraines.

Another study looked at 5-HTP or the drug propranolol for 4 months. Both treatments resulted in a statistically significant reduction in the frequency of migraines. However, the propranolol group fared better, with a reduction in the duration of episodes and the number of analgesics used for the treatment of episodes.

Fibromyalgia
Fibromyalgia is a chronic condition characterized by fatigue, widespread pain in the muscles, ligaments and tendons, and multiple tender points.

A double-blind, placebo controlled study looked at 5-HTP or placebo in 50 people with fibromyalgia. After four weeks, there was improvement in pain, stiffness, anxiety, fatigue, and sleep. Side effects were mild and transient.

Insomnia
Serotonin is converted into melatonin, a hormone need to regulate sleep-wake cycles. Because 5-HTP is thought to increase serotonin levels, it may increase melatonin and help normalize sleep patterns.Potential side effects of 5-HTP include nausea, dizziness, and diarrhea. Rarely, allergic reaction to the supplement may occur.

The safety of 5-HTP in pregnant or nursing women and people with liver or kidney disease has not been established.

Children with Down’s syndrome should not take 5-HTP.

Peak X
In 1998, the Food and Drug Administration (FDA) reported having detected a chemical compound known as “peak x” in some 5-HTP products. Peak x had been previously associated with the supplement tryptophan, which is made into 5-HTP in the body.

Eosinophilia-Myalgia Syndrome
Tryptophan was taken off the market when thousands of people developed a severe blood disorder called Eosinophilia – Myalgia Syndrome (EMS). The cause was later traced to a contaminant found only in batches of tryptophan manufactured by one Japanese company, Showa Denko.

Showa Denko, the source of up to 60% of all the tryptophan sold in the United States, had used an untested manufacturing process that reduced the amount of activated charcoal used to filter fermented raw tryptophan. Some reports suggest that purity may be a potential problem for 5-HTP as well. No cases of EMS resulting from 5-HTP use have been reported, however.

This is a drugs that may interact with 5-HTP supplements.

Sources
___________________________

Caruso I, Sarzi Puttini P, Cazzola M, Azzolini V. Double-blind study of 5-hydroxytryptophan versus placebo in the treatment of primary fibromyalgia syndrome. J Int Med Res. (1990) 18 (3): 201-209.

Poldinger W, Calanchini B, Schwarz W. A functional-dimensional approach to depression: serotonin deficiency as a target syndrome in a comparison of 5-hydroxytryptophan and fluvoxamine. Psychopathology. (1991) 24 (2): 53-81.

Shaw K, Turner J, Del Mar C. Tryptophan and 5-Hydroxytryptophan for depression (Cochrane Review). The Cochrane Database of Systematic Reviews 2002, Issue 1. Art. No.: CD003198. DOI:10.1002/14651858.CD003198

Titus F, Davalos A, Alom J, et al. 5-hydroxytryptophan versus methysergide in the prophylaxis of migraine. Randomized clinical trial. Eur Neurol. 1986;25:327–329

Tags: Dietary supplements, Food and Drug Administration, quality criteria, chronic condition, clinical trial

Also known as: SAM-e, S-adenosylmethionine

The supplement SAMe is a synthetic form of a compound formed naturally in the body from the essential amino acid methionine and adenosine triphosphate (ATP), the energy-producing compound found in all cells in the body. It was first discovered in 1953.

SAMe is believed to work by being a methyl group donor in many reactions in the body. After donating the methyl group, it is converted to a compound called S-adenosyl-homocysteine.

Osteoarthritis

There have been a number of studies on the effectiveness of SAMe in the treatment of osteoarthritis. SAMe appears to diminish osteoarthritis pain as effectively as non-steroidal anti-inflammatory medication. It appears to be well-tolerated.

Depression

There have been a number of studies on the use of SAMe for depression. It has been hypothesized that SAMe increases the availaibility of neurotransmitter serotonin and dopamine.

Liver disease

Some evidence suggests that SAMe may help people with liver disease. Preliminary research suggests it may help to normalize liver enzyme levels and help with cholestasis.

The safety of SAMe during pregnancy and during breastfeeding is unknown.

People with bipolar disorder, anxiety disorders and other psychiatric conditions should only use SAMe under the supervision of their healthcare provider. SAMe has been associated with hypomania and mania.

The most common side effects are digestive complaints, particularly nausea. Other side effects include skin rash, lowered blood sugar, dry mouth, blood in the stool, thirst, increased urination, headache, hyperactivity, anxiety and insomnia.

People with Parkinson’s disease should avoid SAM-e.

Tags: psychiatric conditions, S-Adenosyl methionine, dry mouth, treatment of osteoarthritis, energy-producing compound

If you go into any health food store or look online, you’ll find hundreds of weight loss supplements, many of them claiming to have remarkable benefits. Although it’s tempting to try new supplements, the possible side effects and safety concerns aren’t always listed. And while some of them may be promising, others can do more harm than good. Here’s information about some of the more popular weight loss supplements.

Fucoxanthin is an antioxidant found naturally in edible brown seaweed such as wakame, the seaweed used in miso soup. Although it has a long way to go before it can be recommended for weight loss (there haven’t been any human studies yet), what’s particularly promising about fucoxanthin is that preliminary studies in animals suggest it may target abdominal fat. Fat in the abdomen is linked to heart disease and diabetes, and happens to be the problem area for many people. Fucoxanthin also doesn’t appear to be a stimulant like ephedra, bitter orange or caffeine. More: Fucoxanthin

Hoodia is one of the better-known herbal supplements used as a natural appetite suppressant, but there haven’t been any clinical trials involving humans yet. If you search online for hoodia, you’ll find hundreds of companies selling hoodia and cautioning you not to buy the competitor’s useless hoodia pills. Counterfeit or fake hoodia is a real problem – it’s been estimated that more than half of all hoodia products aren’t actually the real thing. More: Hoodia

Guarana is a plant native to parts of the Amazon rain forest. It has black seeds that are rich in caffeine, with approximately double the caffeine of coffee beans. The caffeine is a stimulant and is thought to raise energy expenditure, however, it could also stimulate the central nervous system and heart, and may result in anxiety and rapid heart rate in larger amounts. More: Guarana

The mineral chromium is needed for normal carbohydrate, fat and protein metabolism. One of its many functions is to help the hormone insulin move glucose into blood cells where it’s needed. Chromium is also promoted as a supplement to lose weight and build muscle. Although it’s thought to be particularly helpful for people with insulin resistance or diabetes, it’s also used for weight loss by people without these conditions.

Small studies have correlated chromium supplements with weight loss, but a number of recent studies haven’t found that chromium has any effect on weight. People taking diabetes medication shouldn’t use chromium without consulting a doctor. Chromium may affect neurotransmitter levels, so people with depression, anxiety or psychiatric conditions shouldn’t take chromium without consulting a qualified healthcare professional. More: Chromium Side Effects

Apple cider vinegar has become popular as a “fat-burner” and as a natural appetite suppressant. There’s even an apple cider vinegar diet, which involves taking one to three teaspoons of apple cider vinegar or apple cider vinegar pills before each meal. While there’s no harm in using some vinegar in cooking (a preliminary study suggests it may promote satiety), there have been reports of adverse effects with the use of apple cider vinegar tablets. More: Apple Cider Vinegar

Conjugated linoleic acid, or CLA, is a fatty acid found naturally in small amounts in milk. It’s also available in nutritional supplement form and is popular for weight loss because it’s thought to decrease body fat and increase muscle. A recent analysis of 18 previously published studies found that at a dose of 3.2 grams per day, CLA produced a modest loss in body fat in humans compared to a placebo. The most common side effect of CLA is mild to moderate digestive problems such as diarrhea. Some studies, however, have raised concerns that trans-10,cis-12 CLA, a component of many CLA supplements, may worsen insulin sensitivity and the lipid profile in people who are overweight. More research is needed.

Chitosan is a supplement derived from chitin, which is found in crustacean shells such as crabs. It’s believed to prevent the absorption of fat by binding to fat molecules in the intestines. Chitosan appears to be relatively safe in the short term, although the more common side effects are constipation, bloating and other digestive complaints.

An analysis of 14 previously published studies found that chitosan supplements resulted in significantly greater weight loss, however, when the researchers only analyzed the high-quality studies, they found that chitosan’s effect on body weight was only minimal.

Ephedra sinica is a plant native to Asia that contains compounds called ephedra alkaloids, primarily ephedrine. It is often combined with caffeine or herbs containing caffeine, such as guarana and yerba mate. Although some short-term studies suggest the ephedra-caffeine combination may promote modest weight loss (two or more pounds per month compared to a placebo), ephedra was banned by the U.S. FDA in April 2004 because of serious safety concerns. Ephedra has been linked to a number of adverse events including high blood pressure, irregularities in heart rate, stroke, heart attacks, seizures and death. Although ephedra can still be found online, it should be avoided.

After ephedra was taken off the market in 2004, bitter orange (Citrus aurantium) a herb similar to ephedra, started to become more popular. It contains compounds similar to ephedrine called synephrine and octopamine. Bitter orange may raise blood pressure, increase heart rate or cause abnormal heart rhythms. There is a case report of ischemic colitis associated with the use of bitter orange. People with heart disease, high blood pressure, other cardiovascular conditions or diabetes should avoid it; however, anyone considering it should consult a qualified healthcare professional first. It shouldn’t be taken with caffeine or herbs containing caffeine (green tea, yerba mate), because it could theoretically increase the risk of adverse effects similar to ephedra. It interacts with many medications and can increase or decrease their effect.

Tags: heart disease, qualified healthcare professional first, miso soup, coffee beans, ischemic colitis

Q. What can you tell me about saw palmetto? I read that it’s a good herbal remedy for hair loss and baldness.

-Jason

Answer: Saw palmetto (Serenoa repens or Sabal serrulata) is a dwarf palm plant native to North America. It primarily grows along the Atlantic coast in Georgia and Florida. The active ingredients are believed to be found in the plant’s brown-black berries.

Saw palmetto was a popular folk remedy used by Native Americans to treat urinary conditions in men and breast disorders in women.

It has become an accepted treatment for symptoms associated with benign prostate gland enlargement (called benign prostatic hyperplasia, or BPH) in many parts of Europe and in New Zealand. In North America, saw palmetto is considered an alternative herbal remedy for BPH.

Saw palmetto is also popular as an herbal remedy for a type of hair loss and baldness called androgenic alopecia, or male- and female-pattern baldness. This type of hair loss is typically the greatest at the top of the head or around the temples.

Although we still don’t know exactly how it works, it’s believed that it may block an enzyme (5-alpha-reductase) from allowing the hormone testosterone from being converted to another hormone, dihydrotestosterone. Dihydrotestosterone is considered a key contributing factor to the onset and progression of androgenic alopecia and benign prostatic hyperplasia.

Saw palmetto has also been found to affect the levels of sex hormones such as testosterone and estrogen in other ways.

Much of saw palmetto’s popularity as a remedy for hair loss and baldness, however, is based on how it’s believed to work rather than on evidence that it actually does. Although there have been some lab studies showing that saw palmetto can inhibit 5-alpha-reductase, there are no well-designed clinical studies showing that saw palmetto can cause hair growth, or stop hair loss or baldness from progressing. One of the only published trials on saw palmetto for baldness is a small study involving 10 men with mild to moderate male pattern baldness. Although promising, the study was too small to provide meaningful evidence.

Like most other herbal supplements, saw palmetto has potential side effects. The most common side effects associated with saw palmetto use are mild stomach pain, constipation, diarrhea, nausea, vomiting, and bad breath. Some men taking saw palmetto have reported erectile dysfunction, breast tenderness or enlargement, and changes in sexual desire.

There have been rare case reports describing liver inflammation, pancreatitis, jaundice, headache, dizziness, insomnia, depression, breathing difficulties, muscle pain, high blood pressure, chest pain, abnormal heart rhythm, blood clots, and heart disease, but it’s not clear that these side effects were directly caused by saw palmetto.

Although it hasn’t been well-demonstrated in humans, saw palmetto may influence levels of sex hormones such as estrogen and testosterone. Until we know more, people with hormone-sensitive conditions, such as breast cancer, should use caution. Also, saw palmetto could theoretically interfere with oral contraceptives and hormone therapy.

At least two case reports have linked saw palmetto with severe bleeding. People with bleeding disorders or who are taking anticoagulant or antiplatelet medications (“blood-thinners”)–such as warfarin (Coumadin), aspirin, or clopidogrel (Plavix)–should avoid taking saw palmetto unless under medical supervision. It should also be avoided at least two weeks before and after surgery.

The safety of saw palmetto for pregnant or nursing women, children, or people with kidney or liver disease hasn’t been established.

Sources
Bressler R. Herb-drug interactions. Interactions between saw palmetto and prescription medications. Geriatrics. (2005) 60.11: 32- 34.

Prager N, Bickett K, French N, Marcovici G. A randomized, double-blind, placebo-controlled trial to determine the effectiveness of botanically derived inhibitors of 5-alpha-reductase in the treatment of androgenetic alopecia. J Altern Complement Med. (2002) 8.2: 143-152.

Ulbricht C, Basch E, Bent S, Boon H, Corrado M, Foppa I, Hashmi S, Hammerness P, Kingsbury E, Smith M, Szapary P, Vora M, Weissner W. Evidence-based systematic review of saw palmetto by the Natural Standard Research Collaboration. J Soc Integr Oncol. (2006) 4.4: 170-186.

Wilt TJ, Ishani A, Stark G, MacDonald R, Lau J, Mulrow C. Saw palmetto extracts for treatment of benign prostatic hyperplasia: a systematic review. JAMA (1998) 280.18: 1604-1609.

Tags: serenoa repens, 5 alpha reductase, palm plant, hormone testosterone, high blood pressure

Vitamin D is a fat-soluble vitamin that’s formed when skin is exposed to the sun’s ultraviolet rays. Vitamin D is also found in food and dietary supplements.

There are two major types of vitamin D. Vitamin D3, also called cholecalciferol, is the type made in the body in response to sun exposure and found in certain foods. Vitamin D2 (ergocalciferol) is the most common form used in supplements. It’s also used to fortify certain foods, such as milk.

Both types of vitamin D must be converted in the liver and kidneys to the active form, 1,25 dihydroxyvitamin D, to be useful to the body.

The main function of vitamin D is to maintain normal levels of calcium and phosphorus in the blood to support bone mineralization (hardening of bones), cell functions, and proper nerve and muscle function. Vitamin D acts as a hormone, enhancing the absorption of calcium and phosphorus in the small intestine.

Vitamin D is needed for normal growth. Without it, bones become weak and deformed, resulting in rickets in children and a condition called osteomalacia in adults.

Osteoporosis
Vitamin D deficiency can lead to the development of osteoporosis because it reduces calcium absorption. In older people, low vitamin D levels have been associated with an increased risk of falling. Higher vitamin D levels have been associated with stronger bones (greater bone mineral density).

In most studies, the effects of vitamin D and calcium can’t be separated. An analysis of previously published studies found that supplementing with vitamin D3 (more than 700 IU per day) and calcium had a small but beneficial effect on bone mineral density compared to a placebo, and reduced the risk of falls.

Cancer
Preliminary evidence suggests vitamin D may aid in cancer prevention by blocking cell growth and differentiation (cells mature and take on a specialized form and function).

Since the late 1980s, the risk of developing and dying from breast, prostate, ovarian, and other cancers has been found to be increased in geographic areas located at higher latitudes, where there’s less sun exposure, and with vitamin D deficiency.

A study published in the American Journal of Clinical Nutrition found that vitamin D may reduce the risk of breast and other cancers.

Autoimmune Disease
Because vitamin D is thought to influence the immune system, there is some evidence it may help with autoimmune disease.

Other Conditions
Preliminary evidence suggests vitamin D may help with muscle and bone pain, diabetes prevention, fibromyalgia, gum disease prevention, mood disorders, and proper immune function.

The main source of vitamin D comes from exposure to the sun’s UVB rays. The American Academy of Dermatology advises that we obtain vitamin D from foods and supplements rather than UV exposure, because of the risk of skin cancer.

Vitamin D occurs naturally in certain types of fish, such as herring, mackerel, salmon, and sardines, and in egg yolks. Milk is fortified with vitamin D. Some juice products, breakfast cereals, and other foods may also be fortified with vitamin D.

Vitamin D supplements are also available. Multivitamins and calcium supplements provide vitamin D, but the amount varies widely so it’s important to read labels. Vitamin D3 (cholecalciferol) is the preferred form.

To ensure that they are getting enough vitamin D, many people may opt to use supplements. Supplementation is common for: Osteoporosis prevention and treatment
Cancer prevention
Diabetes prevention
Polycystic ovary disease
Depression
Gum disease prevention
Psoriasis
Seasonal affective disorder

In the United States, the Institute of Medicine’s recommendations for vitamin D intake are as follows: Birth to 50 years — 200 IU (5 mcg)
Between 51 and 70 years — 400 IU (10 mcg)
Over 71 years — 600 IU (15 mcg)
Pregnant and nursing women — 200 IU (5 mcg)

These recommendations were set in 1997. There is growing consensus that vitamin D reference intakes need to be reassessed, based on increasing evidence that vitamin D insufficiency is widespread in the general population and that vitamin D plays a key role in bone health and the prevention of chronic health conditions.

In a recent study that found a 7% reduction in mortality, the average intake was about 500 IU per day.

If you don’t think you’re getting the recommended amount of vitamin D, ask your doctor whether a vitamin D supplement might be appropriate for you.

People with limited sun exposure
The amount of vitamin D formed from exposure to the sun is affected by season and latitude. In general, in northern cities such as Boston or New York, there aren’t enough UVB rays to form vitamin D during the fall and winter months.

People who are homebound, women who wear robes and head coverings for religious reasons, and people whose jobs or work hours limit their exposure to sunlight are likely not obtaining significant amounts of vitamin D from sunlight.

People who use sunscreen
The use of sunscreen prevents the formation of vitamin D, too. Even sunscreen with an SPF of 8, an amount found in many daily moisturizers, can greatly reduce vitamin D production. In one research study, nearly half of people in Springfield, Illinois, who always wore sunscreen while outdoors had a vitamin D deficiency.

People with greater skin pigment
People with darker skin have more melanin, the pigment that gives skin its color. Melanin absorbs UV rays, which reduces the skin’s ability to produce vitamin D. The more pigment in a person’s skin, the more important it is that he or she consume enough vitamin D. Older people
Older people are at greater risk of vitamin D deficiency, as the ability to produce vitamin D dwindles with age. In fact, vitamin D levels in elderly subjects have been found to be approximately 30% of the levels found in young adults.

It’s estimated that over 50% of adults over age 50 in the United States and Europe are at risk of vitamin D deficiency. One study found that in Boston at the end of the summer, 30% of whites, 42% of Hispanics, and 84% of African-Americans had vitamin D deficiency.

Vitamin D article cont’d…

Tags: bone mineral density, D deficiency, gum disease prevention, muscle function, cell functions

Eating Right and Aging

Tags: food sources, Dietary supplements, cardboard cartons, fortified cereal, fish liver oil