Strange times when boosting your health really matters. So here’s a long list from my catching up on Advances in Nutrition.
Daily melatonin (at least 1mg up to 5) reduces obesity in post-menopausal women. In response to treatment, fat mass decreased in the melatonin group by 6·9% compared to placebo. A borderline significant increase in lean mass of 5·2% was found in the melatonin group compared to placebo. The high prevalence of obesity and its associated metabolic diseases has heightened the importance of understanding control of adipose tissue development and energy metabolism. In mammals, 3 types of adipocytes with different characteristics and origins have been identified: white, brown, and beige. Beige and brown adipocytes contain numerous mitochondria and have the capability to burn energy and counteract obesity, while white adipocytes store energy and are closely associated with metabolic disorders and obesity. Thus, regulation of the development and function of different adipocytes is important for controlling energy balance and combating obesity and related metabolic disorders. Melatonin is a neurohormone, which plays multiple roles in regulating inflammation, blood pressure, insulin actions, and energy metabolism. This article summarizes and discusses the role of melatonin in white, beige, and brown adipocytes, especially in affecting adipogenesis, inducing beige formation or white adipose tissue browning, enhancing brown adipose tissue mass and activities, improving anti-inflammatory and antioxidative effects, regulating adipokine secretion, and preventing body weight gain. Based on the current findings, melatonin is a potential therapeutic agent to control energy metabolism, adipogenesis, fat deposition, adiposity, and related metabolic diseases.
Awareness of the human health benefits of blueberries is underpinned by a growing body of positive scientific evidence from human observational and clinical research, plus mechanistic research using animal and in vitro models. Blueberries contain a large number of phytochemicals, including abundant anthocyanin pigments. Epidemiological studies associate regular, moderate intake of blueberries and/or anthocyanins with reduced risk of cardiovascular disease, death, and type 2 diabetes, and with improved weight maintenance and neuroprotection. These findings are supported by biomarker-based evidence from human clinical studies. Among the more important healthful aspects of blueberries are their anti-inflammatory and antioxidant actions and their beneficial effects on vascular and glucoregulatory function. Blueberry phytochemicals may affect gastrointestinal microflora and contribute to host health. These aspects have implications in degenerative diseases and conditions as well as the aging process.
Several clinical and laboratory intervention studies have reported the protective effects of dehydrated fruits against the progression of some cancers and the modulating effects of dried fruits on common cancer risk factors. In this systematic review, we identified, summarized, and critically evaluated 9 prospective cohort and 7 case-control studies that examined the relations between traditional dried fruit (raisins, prunes, dates) consumption and cancer risk in humans. Prospective cohort studies determined that significant reductions in relative risk of precancerous colorectal polyps, incidence of prostate cancer, or mortality from pancreatic cancer, by, respectively, 24%, 49%, and 65%, were associated with 3–5 or more servings of dried fruits per week. Selected case-control studies revealed inverse associations between dried fruit intake and risk of cancer as well. The reported associations were comparable to or stronger than those observed for total or raw fruits.
Milk and milk product consumption is positively associated with bone mineral density (BMD). Emerging evidence suggests that fermented milk products (FMPs) may have specific beneficial effects on skeletal health.
Most observational and experimental evidence does not support a detrimental relationship between full-fat dairy intake and cardiometabolic health, including risks of cardiovascular disease and type 2 diabetes. Indeed, an expanded understanding of the dairy food matrix and the bioactive properties of dairy fats and other constituents suggests a neutral or potentially beneficial role in cardiometabolic health.
Based on 22 effect sizes from 19 studies on body weight, with a total sample of 1698 adults, we found no significant effect of whole-grain consumption on body weight.
Combining 11 effect sizes from 9 studies, we found a significant, positive association between the highest Internet use, compared to the lowest and odds of overweight and obesity such that Internet users had 47% greater odds of being overweight or obese
Results from Farm to school programs and farm to school–related activity studies consistently show positive impacts on food and nutrition-related knowledge; most studies also suggest a positive relation between farm to school–related activities and healthy food selection during school meals, nutrition self-efficacy, and willingness to try fruits and vegetables.
A Perspective on the Transition to Plant-Based Diets: Diet Change May Attenuate Climate Change, but It Can Also Attenuate Obesity and Chronic Disease Risk?
Obesity begins early but has lifelong consequences for health and well-being. Breastfeeding is thought to be preventive against obesity, but the extent and cause of this association are not well understood. Human milk oligosaccharides (HMOs) are abundant in human milk and not present in commercially available infant formula. HMOs have been shown to modulate the gut microbiome profile by selectively promoting the growth of specific bacteria, such as bifidobacteria. Moreover, there are differences in the gut microbiome of lean and obese humans, and there is some evidence that the early composition of the gut microbiome can predict later obesity.
The intestinal tract is the largest barrier between a person and the environment. In this role, the intestinal tract is responsible not only for absorbing essential dietary nutrients, but also for protecting the host from a variety of ingested toxins and microbes. Currently, there is mounting evidence that consumption of excess dietary fats can enhance intestinal permeability differentially. Current data suggest a stronger link between diet and intestinal disease than was first thought to exist.
The intestinal tract is the shared locus of intestinal epithelial cells, immune cells, nutrient digestion and absorption, and microbial survival. The gut in animals faces continuous challenges in communicating with the external environment. In recent years, multiple nutrients such as branched-chain amino acids, Short chain fatty acids, lactose, zinc, and cholecalciferol (vitamin D3) have been reported to significantly increase HDP expression. Nutritional intervention has received more attention and is viewed as a promising means to defend against pathogenic infections and intestinal inflammation.
Stress is the nonspecific response of the body to any demand for change. Excess or chronic psychological or environmental stress is associated with an increased risk of mental and physical diseases, with several mechanisms theorized to be associated with its detrimental effects. One underappreciated potential mechanism relates to the effects of psychological and environmental stress on micronutrient concentrations. Micronutrients (vitamins and minerals) are essential for optimal physical and mental function, with deficiencies associated with an array of diseases. Micronutrients identified in this review include magnesium, zinc, calcium, iron, and niacin. [However, there are hazards associated with supplemental iron or calcium.]
The gut microbiota plays a relevant role in determining an individual’s health status, and the diet is a major factor in modulating the composition and function of gut microbiota. Gluten constitutes an essential dietary component in Western societies and is the environmental trigger of celiac disease. The presence/absence of gluten in the diet can change the diversity and proportions of the microbial communities constituting the gut microbiota. There is an intimate relation between gluten metabolism and celiac disease pathophysiology and gut microbiota; their interrelation defines intestinal health and homeostasis. Environmental factors modify the intestinal microbiota and, in turn, its changes modulate the mucosal and immune responses. Current evidence from studies of young and adult patients with celiac disease increasingly supports that dysbiosis (i.e., compositional and functional alterations of the gut microbiome) is present in celiac disease, but to what extent this is a cause or consequence of the disease and whether the different intestinal diseases (celiac disease, ulcerative colitis, Crohn disease) have specific change patterns is not yet clear.
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Olive oil may be associated with less cognitive decline. In conclusion, current scientific evidence suggests that higher adherence to the Mediterranean, DASH, or MIND diets is associated with less cognitive decline and a lower risk of AD, where the strongest associations are observed for the MIND diet.
The main conclusions from the workshop are presented in this position paper and are as follows. 1) Available evidence from large prospective cohort studies and limited randomized controlled trials (RCTs) suggests that total dairy consumption has a neutral or moderately beneficial effect on T2D risk. 2) Increasing evidence from prospective cohort studies indicates that yogurt is most strongly associated with a lower T2D risk
Almond consumption may reduce the risk of CVD by improving blood lipids and by decreasing body weight and apoB.
We performed this systematic review and meta-analysis to evaluate the effects of turmeric and curcuminoids on blood triglycerides (TG), total cholesterol (TC), LDL cholesterol, and HDL cholesterol. Turmeric and curcuminoids can significantly modulate blood lipids in adults with metabolic diseases.
No clue how to help college students with exercise and diet. A plethora of studies aiming to improve dietary, physical activity (PA), and weight-related (WR) outcomes among university students have been implemented and summarized in a series of systematic reviews. In conclusion, face-to-face and e-interventions improved cognitive variables toward diet or PA but were less effective in changing actual behaviors. Environmental interventions favorably changed food sales. Face-to-face and e-interventions moderately affected WR outcomes. Future research should focus on long-term studies.
“Get ready for a long haul. The 1918 flu had a blip in spring, slowed down over the summer, and then killed 50 million people in the fall. I am not an ID specialist, so I have no idea what to expect, but this could be here for a long time.” (see graph below)
The Most Important Graph – On the following page, you will see the most important graph you can find related to the current Covid-19 pandemic. It comes from a 2007 proceedings from the National Academy of Sciences. In 1918, the city of Philadelphia decided to host a parade in support of the war effort (See the solid on the graph). City officials ignored warnings of a probable flu outbreak among the soldiers who were preparing to be sent off to Europe in support of the US war effort during World War I. The march brought several hundred thousand supporters who stood next to one another throughout the parade. Within three days, the health care institutions of the city were overwhelmed with patients suffering from the Spanish flu. On the other hand, St. Louis made a different decision. Because of the flu warnings, the St. Louis city officials closed schools, churches, libraries, playgrounds and such in steps to limit public interaction. They even went so far as to ban public gatherings of 20 or more people. Sound familiar? The results of flu in St. Louis reveal a “flattening” of the curve (See dotted line on the graph).
SORRY, I cannot figure how to insert the graph. Basically, in Philadelphia in 3 weeks 250 people per 100,000 were dying, while in St. Louis only 25 were. 90% more deaths when people gathered together.
Conclusion: There is ample evidence that overnight sleep and daytime naps benefit memory retention, compared to comparable amounts of active wakefulness.
Conclusion: Longer average weekday sleep duration is associated with academic achievement of adolescent girls in mathematics.
Pregnenolone improves chronic low back pain. A study with 49 veterans with controls in a double-blind study showed significant pain reduction.
Diet Is Important – In a separate study reported in JAMA Internal Medicine, it was noted that the low-carb and low-fat diets which have become the rage actually only contribute to a longer life if followers maintain a healthier intake of foods
Avocados, olive oil, and nuts contain MUFAs that promote SIRT1 activity to improve healthspan. Science 31 January pg 524
Only take the vitamins you need. Israeli app Nutricco monitors a person’s nutrient intake, provides dietary advice and delivers missing vitamins to your home. It is intended for those who currently waste money and risk their health by taking unnecessary supplements. https://www.israel21c.org/israeli-startup-helps-you-take-only-the-vitamins-you-need/https://www.youtube.com/watch?v=ChnHcV_DaBY https://www.nutricco.com/
Smells to boost memory while you sleep. Scientists from Tel Aviv University and Israel’s Weizmann Institute have demonstrated that administering certain scents during sleep bolsters memory processes in the brain. The study tested memory recall after using rose scent while memorizing words and then during a short nap.https://www.israel21c.org/rose-scents-while-you-sleep-can-boost-your-memory/https://www.cell.com/current-biology/fulltext/S0960-9822(20)30171-8?_return
