BPA stands for Bisphenol A, a chemical produced in large quantities, according to the National Institute of Environmental Health Sciences, “for use primarily in the production of polycarbonate plastics and epoxy resins.” Various governmental agencies, health organizations, and research groups differ on their opinions of whether BPA is safe for humans and, if so, at what level of BPA exposure.

BPA has been around since the 1960s. Ninety percent of people have low levels of BPA in their bodies. After reviewing hundreds of studies, the U.S. Food and Drug Administration (FDA) determined that BPA in these low levels is not a danger. FDA does not ban the use of BPA, but supports limiting exposure. Many manufacturers have removed BPA from their products and some state governments have banned BPA.

A group of researchers from the Institute of Environmental Medicine in Stockholm, Sweden, for instance, recently reviewed all the research (46 studies) on whether BPA is toxic to the developing nervous systems of newborns._[1] The results of their study were published in the medical journal Toxicology. They concluded that even though the studies have been conducted according to standardized protocols, the research “may overlook sensitive effects of BPA, and possibly other potential endocrine disruptors, especially in female offspring.”_[1]

In addition to developmental toxicity, BPA has also been linked to obesity in children and adults as well as to cardiovascular disease, diabetes, reproductive disorders, breast cancer, and more._[2] None of these links have been firmly established in human studies. Ongoing studies may give us more information in the next few years. Because of possible increased risk to babies, the FDA has banned the use of BPA in baby bottles, sippy cups, and infant formula packaging.

Is Tupperware BPA-Free?

Given the differing opinions and inconclusive research results on the potential adverse health effects of BPA, many people are choosing to use BPA free plastics and avoid known sources of exposure, such as polycarbonate plastics. As mentioned previously, many plastics used for food and beverage storage are potential sources of BPA. Since Tupperware is such a popular brand of plastic food storage containers, it is not surprising how many people have questioned whether Tupperware material contains BPA.

Tupperware officially states that since 2010, they have not sold items containing BPA._[2] Here’s exactly what Tupperware states on its website (accessed on June 28, 2017):

“Tupperware follows the recommendations and guidelines of governmental regulatory agencies regarding materials that may be used in our high quality products. The Company also acknowledges the attitudes of consumers regarding products containing BPA. In its continuous search for the best materials for use in its products, Tupperware has found other materials with improved performance characteristics that have been approved by regulators to be BPA free to replace polycarbonate. As of March 2010, items sold by Tupperware US & CA are BPA free.”_[3]

Many people are choosing to use BPA-free plastics and avoid known sources of exposure. (© Evgenia Bolyukh | Dreamstime.com)

Is old Tupperware safe? What is not said in this statement but is implied is that at least some of Tupperware products sold prior to 2010 did in fact contain BPA. For consumers who want to be absolutely certain they have removed all known BPA sources, old Tupperware products manufactured prior to 2010 would be suspect.

How to Reduce Exposure to BPA

It’s virtually impossible to completely eliminate contact with BPA—it is in soil water and dust. And it may still be used in medical devices, bottle caps, canned food, and dental sealants. However, you can reduce your family’s exposure to this chemical. The Environmental Working Group offers the following suggestions:

• Use BPA-free plastic containers.
• Choose non-plastic containers for food like glass porcelain or stainless steel.
• Don’t use any plastic containers that have a recycle code of 3 or 7. These may contain recycled plastic with BPA.
• Do not microwave food in plastic containers.
• Throw away old plastic containers or plastics that are chipped or cracked.
• Avoid canned foods and favor fresh or fresh frozen foods.

Originally published in 2014, this article is regularly updated.

SOURCES

[1] Toxicology. 2013 Sep 6;311(1-2):13-26.
[2] Reprod Toxicol. 2013 Dec;42:132-55.
[3] Tupperware website. “About BPA and Materials.” Accessed June 28, 2017.
[4] The Facts About Bisphenol A, BPA (webmd.com)
[5] What is BPA? Should I be worried about it? – Mayo Clinic

The post Is Tupperware BPA-Free? What You Should Know About Plastics and Food Safety appeared first on University Health News.

Why Do Our Bodies Need Water?

How much of the human body is water? It might surprise you to learn that water makes up about 60 percent of our body weight.

And what does water do for the body? The benefits of drinking water are many: It’s vital for almost every function in the body. Water acts as a building block, a solvent for chemical reactions, and a transport material for nutrients and waste.

Water also helps maintain blood volume and allows proper circulation, helps regulate our body temperature, and acts as a shock absorber for our joints and our brain. There are still more health benefits of water: It helps lubricate the linings of our inner organs and maintains healthy kidney function._[1,2]

6 Health Benefits of Drinking Water

Drinking plenty of water can help keep your body healthy and functioning at its highest capacity. Staying hydrated will help you to:

1. Improve physical performance.

During physical activity, our bodies use up a lot of water. So stay hydrated before, during, and after exercise helps to protect your body from harm, and to help you to perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum heart rate, and more. Drinking water can also help you to be less sore after exercise. _[1,3,4]

2. Help you to lose weight.

Are you having trouble with your weight loss efforts? Increasing your water intake may help you achieve better results. Studies show that people who are on diets lose more weight when they also increase their water intake._[5,6] In one study, people on weight loss diets who drank 500 ml of water before each of their three daily meals for 12 weeks lost 4.6 more pounds on average than people who did not drink the additional water._[5]

3. Boost your mood.

People who drink more water also tend to have better moods. One study found that when people who regularly drank less than 1.2 liters of water per day increased their intake to 2.5 liters per day, the participants experienced significantly less confusion, bewilderment, fatigue, and sleepiness. On the other hand, for people who regularly drank two to four liters of water per day who were then restricted to one liter per day, the reduced water intake led negative effects on mood, including decreased contentedness, calmness, and positive emotions._[7]

4. Boost your brainpower.

When you consume more water, you may improve your cognitive performance, too. Several studies have shown that people drinking water during cognitive tasks performed much better than those people who did not drink water during the tasks. These results have been found in both adults and children._[8-10] Studies suggest that even mild dehydration can impair cognitive function in the short-term._[8] So next time you need to focus, take a test, or use all of your brainpower, keep a glass of water next to you and keep sipping.

5. Prevent headaches.

Drinking plenty of water every day has been proven to reduce the risk of gout attacks.

Water deprivation is a very common cause of headache. In most cases, rehydrating can provide relief from a headache. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting migraines or headaches._[1]

6. Protect against disease.

One of the most important answers to the question “Why is water important?” is its role in disease prevention. Proper hydration may be a useful tool in preventing a variety of health conditions and diseases. Staying hydrated may protect against kidney stones, constipation, asthma, urinary tract infections, coronary heart disease, and even possibly some cancers._[1,11]

How Much Water Should You Drink a Day?

The amount of water you need to drink will depend on several factors, including your age, gender, activity level, and more. However, here’s a good general guideline when it comes to recommended daily water intake: Women should drink at least 2.21 liters per day and men should drink three liters per day._[2] (See also our post Confused About How Much Water to Drink? A Myth-vs.-Reality Check.)

Increase your daily water intake as you increase your activity level. Be sure to always drink filtered water to avoid toxins found in tap water. For tips on choosing the best water filter, read more here.

As you age, you will likely feel less thirsty and thus be prone to drinking less fluid._[1] However, hydration is as important as ever in old age, so be sure to keep water on hand and drink regularly throughout the day, even if you don’t feel thirsty.

Need help drinking more water? Keep track of your water intake by measuring your progress with a cup or water bottle placed in a spot you will see it throughout the day. Set goals for yourself at time points throughout the day to make sure you are drinking enough.

RECOMMENDED FOR YOU

• The Dangers of Dehydration: Swollen Eyes and a Shrunken Brain
• Confused About How Much Water to Drink? A Myth-vs.-Reality Check
• The Fastest Water Filter Comparison Available

Originally published in 2015, this post is regularly updated by the editors of University Health News.

SOURCES

[1] Nutr Rev. 2010 Aug;68(8):439-58.
[2] Eur J Clin Nutr. 2010 Feb;64(2):115-23.
[3] Nutrition. 2004 Jul-Aug;20(7-8):651-6.
[4] Athl Train. 2006 Jan-Mar;41(1):36-45.
[5] Obesity (Silver Spring). 2010 Feb;18(2):300-7.
[6] Obesity (Silver Spring). 2008 Nov;16(11):2481-8.
[7] PLoS One. 2014 Apr 11;9(4):e94754.
[8] ACSMs Health Fit J. 2013 Nov;17(6):21-28.
[9] Appetite. 2009 Jun;52(3):776-9.
[10] Appetite. 2013 Jan;60(1):148-53.
[11] Nutr Rev. 2005 Jun;63(6 Pt 2):S2-5.
[12] Water and Healthier Drinks | Healthy Weight, Nutrition, and Physical Activity | CDC

The post Why Is Drinking Water Important? 6 Reasons to Stay Hydrated appeared first on University Health News.

Uses | How To Take | Benefits

What’s in Grapefruit Seed Extract?

The main compounds in grapefruit seeds thought to be responsible for its ability to kill infectious agents are chemical compounds (polyphenols) known as limonoids and naringenin. These intensely powerful compounds act as antimicrobials and antioxidants, not only killing dangerous microbes but protecting the body’s tissues against the excessive production of reactive oxygen species which occurs when these pathogens infect the tissues.

A grapefruit extract dosage may come in a number of different delivery forms and concentrations. Liquids and/or capsules can be used whether the infection is on the skin; in the ears, nose, or mouth; or in the gastrointestinal tract. Grapefruit seed extract (GSE) is also used as a preservative and antimicrobial in natural personal care products as well as by the food industry for food preservation.

Limonoids and naringenin are the main compounds in grapefruit seeds believed to be responsible for their ability to kill infectious agents.

Grapefruit Seed Extract Side Effects and Warnings

What medications interact with grapefruit seed extract?

Grapefruit juice and possibly other grapefruit products, including grapefruit seed extract, are known to interact with certain drugs and may lead to serious adverse reactions. Common medications that may interact with grapefruit include blood thinners, statins, drugs that treat abnormal heart rhythm, and antihistamines.

Grapefruit inhibits certain enzyme systems within the body most often involved in drug metabolism. This increases blood concentrations of the drugs concerned, creating a risk of overdose and dose-dependent adverse effects.

Can grapefruit seed extract be harmful?

Grapefruit seed extract can sometimes cause skin irritation when used topically. The liquid grapefruit seed concentrates should always be diluted; never use full strength and avoid contact with eyes or other sensitive areas.

Also, in a report published in 2012, investigators from the Austin, Texas-based American Botanical Council found that many grapefruit seed extract products on the market today contain synthetic chemicals that aren’t listed on their labels. They report that any antimicrobial activities in grapefruit extract products is likely due to these synthetic additives, and not the grapefruit extract itself. Since the actual amount of these unlisted chemicals could vary widely and are unapproved compounds for internal use, some natural health practitioners recommend not taking GSE health products internally. If you’re considering the use of GSE in treatment of a chronic condition, make sure to consult your physician.

Grapefruit Seed Extract Uses

Grapefruit seed extract can be good for many health benefits. Among the multiple grapefruit seed extract uses are the following:

1. Throat gargle (for colds and sore throats)
2. Mouthwash (for gums and dental health)
3. Nasal/sinus wash (for sinus infections and colds)
4. Ear drops
5. Digestive disturbances (including candida and traveler’s diarrhea)
6. Skin wounds
7. Fruit and veggie wash

In addition to grapefruit seed oil, liquid extracts, and capsules, some companies (e.g., Nutribiotics) make throat sprays, nasal sprays, ear drops, mouthwashes and gargles, toothpastes, shower gels, wound disinfectant sprays, and other personal care products containing grapefruit seed extract. Follow the label instructions for use.

How to Take Grapefruit Seed Extract Internally to Fight Infections

Grapefruit seed extract concentrated liquid and capsules should not be taken by children except under a doctor’s supervision. Adults can mix 10 drops of the liquid concentrate into a glass of water or juice (5 oz. or more) and drink, 1-3 times daily, with or without meals. Note that the extract is extremely bitter. To avoid the bitter taste, adults may also take one to two 250 mg capsules one to two times daily with or without meals.

Grapefruit extract can deplete normal flora (healthy “good” bacteria) in the gut when taken long-term. If you plan to take GSE for 3 days or more, it’s important to consume a probiotic supplement two hours before taking your GSE dose.

Grapefruit Seed Extract Benefits (Including Killing Candida and Treating Digestive Symptoms)

Grapefruit seed extract is perhaps best known for its ability to treat digestive disturbances and kill pathogens, especially fungal pathogens like Candida albicans, in the gastrointestinal tract. One preliminary human trial investigated the effectiveness of grapefruit seed extract in people with symptoms of irritable bowel syndrome (IBS) and eczema. Subjects received either 2 drops of a 0.5% liquid concentrate twice a day or 150 mg of encapsulated GSE (ParaMicrocidin®) three times a day.

After a month, all of the subjects taking capsules experienced significant improvements in constipation, flatulence, and abdominal discomfort, as well as night rest, while 20% of the subjects taking the liquid experienced significant improvements in their IBS symptoms. Results found that there were no major grapefruit seed extract side effects. The fact that these patients’ digestive symptoms improved with grapefruit extract suggests that they actually had an infection in the gastrointestinal tract that was causing their symptoms rather than IBS. And in fact, the researchers tested the extract against different intestinal pathogens and found it was most effective against Candida species, a type of fungal infection, and some types of parasites.

This post was originally published in 2013. It is regularly updated. 

SOURCES

[1] Acta Pharm. 2004 Sep;54(3):243-50.
[2] J Altern Complement Med. 2002 Jun;8(3):333-40.
[3] Grapefruit Seed Extract: Benefits, Myths and Dangers

The post 7 Grapefruit Seed Extract Uses, and the Risks to Know Before Using It appeared first on University Health News.

To answer these questions, we consider the broader question “What is Plexus?” by looking at known information about Plexus Slim ingredients and their amounts along with Plexus Slim side effects.

We also cite Plexus reviews and address the question of whether there are any known dangers associated with Plexus products.

What Kind of Testing and Research Has Plexus Had?

When evaluating the safety of a Plexus diet supplement, it’s important to know whether the supplement itself has undergone any testing and, if so, what kind(s). Ideally, for evaluating safety, it would be best to see that Plexus itself has not only undergone testing in humans, but that the testing was done in a randomized, double-blind, placebo-controlled trial in which both safety and efficacy were evaluated and the results were published in a peer-reviewed medical journal.

While this level of research certainly exists for many supplements and natural ingredients, it does not exist for Plexus Slim. The company, Plexus Worldwide, claims on its website that “Its effectiveness has been clinically proven.” However, the company does not reference this claim and does not provide any additional information on its website to support it.

A search of all of the general databases for published medical research, including PubMed and Google Scholar, does not turn up any citations for studies on Plexus Slim or on any product containing its proprietary blend of ingredients.

Is Plexus Safe? Important Questions and Considerations

Since no published, human clinical studies evaluating the safety and efficacy of Plexus Slim seem to have been conducted, there are some additional important questions that must be asked when evaluating its safety.

First, are the ingredients in Plexus products safe to consume at the recommended dosage level based on human studies? In other words, has each individual ingredient in Plexus been tested in human studies for safety?

Second, if no human studies on the individual ingredients have been done, have there been any animal or laboratory toxicity studies done on Plexus Slim’s individual ingredients?

And third, does Plexus contain what it says it does and nothing more/nothing less? In other words, Plexus could be unsafe if what is listed on the label does not reflect what is actually in the product because of contamination or adulteration.

Pictured: Plexus Slim label as of Nov. 9, 2017.

What is Plexus?

So what is Plexus? Plexus weight loss supplements are manufactured by the network marketing company Plexus Worldwide Inc., sometimes known as the Plexus pink drink. According to Plexus Worldwide’s website (accessed on Aug. 13, 2015, Aug. 26, 2016, Jan. 11, 2017, April 24, 2017, and Nov. 9, 2017), each serving (1 “Slim Pack”) of Plexus Slim ingredients contain the following:

• 200 mcg chromium (as chromium polynicotinate)
• 1,000 mg of xylooligosaccharides
• 531 mg of a proprietary blend of:
  • Green coffee bean extract (containing an unknown, unlisted amount of chlorogenic acid and less than 2 percent natural caffeine)
  • Garcinia cambogia fruit extract
  • Alpha lipoic acid
• Other ingredients: polydextrose, citric acid, natural flavors, beet extract (for color), stevia leaf (Stevia Rebaudiana) extract, luo-han-guo fruit extract, guar gum, silicon dioxide

Are These Plexus Slim Ingredients Safe?

While Plexus Worldwide provides a copy of Plexus Slim’s label on its website that lists the product’s ingredients, it does not provide the amounts of all of the individual ingredients because some of them are part of a proprietary blend. So although Plexus discloses the total amount of all the ingredients within the proprietary blend (530 mg per serving), it does not disclose the individual amounts of each ingredient, which makes it difficult to determine any Plexus dangers.
Without knowing how much of each ingredient is contained in each serving, it is difficult to comprehensively evaluate Plexus Slim’s individual ingredients for safety. Nevertheless, it is still useful to review the scientific literature for whatever safety information is available.

Is Plexus Safe Based on the Green Coffee Extract it Contains?

Plexus Worlwide claims that a derivative of chlorogenic acid from green coffee extract is Plexus Slim’s primary active ingredient.

In 2011, researchers from the University of Exeter in the UK published a systematic review and meta-analysis of randomized clinical trials examining the efficacy of green coffee extract supplements for weight loss._[1] According to the study authors, all of the trials conducted up to that point had been of very short duration, making it difficult to assess the safety of green coffee extract for medium to long term. “Although none of the randomized controlled trials identified reported any adverse events, this does not indicate that green coffee extract intake is ‘risk-free’… the safety of this weight loss aid is not established,” they concluded.

Since then, another small, controlled clinical trial was conducted to evaluate the efficacy and safety of a green coffee bean extract in overweight subjects using higher daily dosages than previous studies (700 to 1050 mg vs. 180 to 400 mg)._[2] As with previous studies, there were no side effects or adverse effects based on measurements of heart rate and blood pressure.

In these human studies, green coffee extract used for short periods of time (less than 16 weeks) appears to be safe. However, the studies did not look comprehensively at the subjects’ blood and urine for signs of adverse effects such as kidney or liver damage or elevated biomarkers for cardiovascular disease.

An earlier study found that a daily dose of 2,000 mg chlorogenic acid caused significant increases in subjects’ homocysteine levels._[3] Elevated homocysteine levels increase the risk of heart disease. While we don’t know exactly how much chlorogenic acid is in Plexus pink drink because the company chooses not to disclose that information, we do know—given that the proprietary blend contains 530 mg—that it cannot contain more than 2 grams of chlorogenic acid. However, it is possible that even lower levels of chlorogenic acid could have negative effects on homocysteine levels and thus potentially raise the risk of heart disease in some individuals.

Is Plexus Safe Based on Studies for Contamination and Adulteration?

Adulteration of weight loss supplements with pharmaceuticals and other banned and dangerous ingredients is, unfortunately, rampant. The FDA keeps a growing tally of weight loss products contaminated with undeclared drugs and/or chemical ingredients. The FDA’s laboratory tests have revealed the presence, for example, of sibutramine and phenolphthalein in a number of tainted weight loss products being sold over the counter. Phenolphthalein is laxative drug banned by the FDA in 1999 for potential cancer risks. Sibutramine is a controlled substance and the active pharmaceutical ingredient in Meridia, an approved prescription drug to treat obesity.

Some of the tainted products tested by the FDA recommend taking more than three times the recommended daily dosage of sibutramine, putting consumers at risk of serious adverse effects such as increased blood pressure, tachycardia, palpitations, and seizure. Plexus Slim has not been identified on the FDA’s list, but the FDA’s tally contains only a tiny fraction of products on the market. Can the company prove with independent lab testing that Plexus pink drink does not contain these adulterants or others?

Finding Safe, Effective Supplements for Weight Loss

Ideally, individuals interested in Plexus products for weight loss should work with a practitioner trained in nutritional and botanical medicine who stays up-to-date with the scientific literature and has experience and knowledge with choosing and prescribing only the highest quality supplements.

Supplement companies who take quality assurance and manufacturing practices very seriously will test all raw materials and finished products for purity and potency using scientifically valid test methods, and their supplements will be manufactured in FDA-inspected facilities and/or in facilities that exceed the FDA’s good manufacturing practices. They will also disclose the amounts of each ingredient or the total amount of a propriety blend.

On its website, Plexus Worldwide provides very little information about its quality assurance protocols or manufacturing practices, leaving questions like ‘is Plexus safe?’ not fully answered while creating skepticism about whether or not Plexus Slim is tainted or contaminated. Because of these issues, it’s not easy to conclude definitively whether Plexus Slim is safe or not. Supplements can be incredibly effective tools for health and wellness, but it is best not to guess or take chances on supplements from companies that don’t disclose even basic information about ingredient sources, their amounts, quality control, and manufacturing practices. So before consuming, consult your doctor before taking any Plexus supplements to discuss any side effects.

RECOMMENDED FOR YOU

• Green tea for weight loss
• Leafy greens as a natural appetite suppressant
• Low-carb dieting
• Intermittent fasting
• Sleep and your weight

This article was originally published in 2014 and is regularly updated.

SOURCES

[1] Gastroenterol Res Pract. 2011; 2011: 382852.
[2] Diabetes Metab Syndr Obes. 2012; 5: 21–27.
[3] Am J Clin Nutr. 2001 Mar;73(3):532-8.
[4] Am J Clin Nutr. 2011 Nov;94(5):1171-81.
[5] Plexus Slim Review: Weight Loss, Side Effects and More

The post Is Plexus Safe? A Careful Look at Plexus Product Ingredients appeared first on University Health News.

If you have asthma and anxiety, each of these conditions could be making the other worse. You could be suffering from anxiety-induced asthma, and asthma could be making anxiety worse, too. Treating both of these conditions with natural solutions will help you to relieve your symptoms most effectively.

Anxiety and Asthma are Each Risk Factors For the Other

In a study on over 45,000 people, it was found that asthma was an independent risk factor for having anxiety, and also that anxiety was an independent risk factor for asthma, suggesting that each may contribute to the other._[1]

This means that if you have one of these conditions, you have a pretty high chance of having the other, too. In one study, 36.9% of the people with asthma also had anxiety._[2]

Anxiety-Induced Asthma: Anxiety Can Make Asthma Symptoms Worse

For those with asthma, it probably doesn’t come as a surprise that when you are more stressed or anxious, the worse your asthma tends to be.

Anxiety has been associated with lower scores on the Asthma Control Test and asthma quality of life questionnaires._[2,3]

Researchers did a test on people with asthma that narrows the airways, which is helpful in diagnosing asthma symptoms. They found that people who had anxiety were more likely to use descriptors of breathlessness, and they were more likely to experience dyspnea, or difficulty breathing, than people without anxiety._[3]

Anxiety sensitivity, or the fear of experiencing anxiety, is also related to the severity of asthma. People with greater anxiety sensitivity tend to have worse asthma symptoms and reduced lung function._[4]

Depression Is Also Associated With Asthma

One study found that 11% of the people with asthma also had depression._[2] Another found that people with depression had a 3.4 higher chance of having asthma._[5]

And depression seems to make asthma worse, too. Depression is associated with reduced asthma control and reduced quality of life, according to numerous studies._[2,3]

How to Control Your Anxiety and Your Asthma

If you have asthma, addressing anxiety may help you to better control your asthma symptoms. And vice versa: controlling asthma may help you to reduce your anxiety levels. Natural solutions can help you to manage your stress-induced asthma symptoms and to break the cycle.

To treat anxiety, there are a variety of all-natural strategies available. Try supplements like passionflower or ashwagandha, for example. In many cases, a GABA deficiency can contribute to anxiety.

Share Your Experiences with Asthma and Anxiety

Do you have anxiety asthma? Do you find that each contributes to the other? What do you do to break the cycle? Share our experience in the comments section below.

[1] J Affect Disord. 2016 Jan 1;189:98-105.
[2] Ann Allergy Asthma Immunol. 2015 Nov;115(5):408-14.
[3] Allergy Asthma Proc. 2015 Nov;36(6):447-57.
[4] Behav Modif. 2015 Sep 24. [Epub ahead of print]
[5] J Allergy Clin Immunol Pract. 2015 Nov 7. pii: S2213-2198(15)00568-1.

Originally published in 2015, this post is regularly updated by the editors of University Health News.

The post Anxiety-Induced Asthma and Asthma-Induced Anxiety: A Vicious Cycle appeared first on University Health News.

What is Ginseng?

Ginseng is one of the best known medicinal plants worldwide. The term “ginseng” actually refers to several species of the genus Panax, slow-growing plants from eastern North America and Asia that have aromatic, tuberous roots. For more than 2,000 years, the roots of Panax plants have been valued in Asian medicine for their ability to improve resistance to stress, invigorate, and tonify. The species of ginseng that is most commonly used and the most widely researched is Asian ginseng (officially known Panax ginseng C.A.Meyer, or Korean, Red, or Chinese ginseng).

Ginseng’s Effect on Unexplained Fatigue

Surprisingly few studies, however, have examined the effects of Asian ginseng on fatigue, despite the fact that fatigue reduction is one of the most well-known ginseng benefits. Thus, to evaluate the anti-fatigue effects of Asian ginseng, a group of researchers recently conducted a randomized, double-blind, controlled trial in 90 subjects with unexplained chronic fatigue _[1]. They published their results April, 2013 in the medical journal PLOS ONE.

The subjects were adults (age from 20 to 65 years) who had experienced chronic fatigue for longer than six months and were screened to rule out diseases that are associated with fatigue, including chronic fatigue syndrome, depression, and anxiety. Subjects were randomly assigned to one of three groups: a placebo group, a 1 gram Panax ginseng group, or a 2 gram Panax ginseng group. Each subject ingested capsules of Panax ginseng extract (totaling 1 or 2 grams daily) or the placebo two times a day for four weeks.

High-Dose Ginseng Benefits

Fatigue was measured at baseline, after two weeks, and after four weeks of treatment using two different tests, the Visual Analogue Scale and the Numerical Rating Scale. For the Visual Analog Scale, patients were asked to indicate their feeling of general fatigue on a scale from 0 to 10, with zero being no fatigue at all, and 10 being unbearably severe fatigue. After four weeks of ginseng treatment or placebo, all groups experienced a decrease in fatigue as measured by the Visual Analog Scale, but the drop in fatigue severity was statistically significant only for the subjects taking the high-dose (2 grams daily) of Panax ginseng extract. Their average Visual Analog Score dropped from 7.3 to 4.4.

Ginseng Benefits Mental Fatigue Symptoms More Than Physical Symptoms

For the second fatigue test, the Numerical Rating Scale, patients were asked seven questions related to physical fatigue and four questions related to mental fatigue. At the end of four weeks, scores for the mental fatigue symptoms were significantly improved by both 1 gram and 2 grams of Panax ginseng compared with the placebo group, with no difference between the 1 or 2-gram ginseng doses. The average score dropped from 20.4 to 15.1, from 20.7 to 13.8, and from 20.9 to 18.8 for 1 gram, 2 grams, and placebo, respectively. Physical fatigue symptoms also improved from baseline, but there was no significant difference between placebo and ginseng benefits on physical fatigue as measured by the Numerical Rating Scale.

Ginseng’s Antioxidant Properties

The researchers hypothesized that the ginseng benefits, such as reduced fatigue and increased energy, may be the result of its ability to act as an antioxidant and to exert its anti-fatigue effects more through mental improvements than through physical ones. Besides physical fatigue, mental problems, such as difficulties with learning, memory or concentration, are characteristic symptoms of chronic fatigue and previous clinical studies in healthy volunteers have shown ginseng benefits cognitive performance and memory _[2,3].

To test the antioxidant hypothesis, they performed a number of blood tests to measure levels of compounds associated with oxidative stress and antioxidants. The subjects with unexplained chronic fatigue in this study had approximately 1.3-fold higher baseline blood levels of total reactive oxygen species, and fourfold higher levels of malondialdehyde, another oxidative stress marker compared to healthy subjects. Both 1 gram and 2 grams of Panax ginseng significantly decreased blood levels of total reactive oxygen species and other markers of oxidative stress compared with the placebo after four weeks of treatment.

“Our results provide the first evidence of the antifatigue effects of Panax ginseng in patients with idiopathic chronic fatigue, and we submit that these changes in antioxidant properties contribute in part to its mechanism,” reported the researchers. “Taken together, these data lead us to conclude that Panax ginseng can be used to combat chronic fatigue,” the study authors conclude.

Panax Ginseng for Chronic Fatigue

If you want to try Panax ginseng for your fatigue, following the same protocol as the patients in this study, take 1000 mg of a standardized extract twice a day, giving the extract at least four weeks to start working. It may take longer to get the full ginseng benefits on your fatigue, so if you notice only small effects after a month, continue for another month or two at the full dose.

Another study revealed additional Panax ginseng benefits including reduced fatigue, pain, anxiety and insomnia in people suffering from fibromyalgia.

The post Benefits of Ginseng: Study Shows Possible Relief for “Unexplained” Chronic Fatigue appeared first on University Health News.

The most recent Recommended Dietary Allowance (RDA) for vitamin B12 was set in 1998 and is 2.4 micrograms (mcg) per day for males and females 14 years and older. Most meat-eaters consume this amount, although they may not absorb it for a variety of reasons (discussed below) and therefore still end up with a vitamin B12 deficiency. For vegetarians and vegans, however, it’s another story.

Who’s at Risk for Vitamin B12 Deficiency?

It’s well-established that vitamin B12 deficiency is more common among certain groups of people: vegetarians and vegans, diabetics taking Metformin, those using proton-pump inhibitors (such as Protonix), and adults aged 60 and over. Exactly how many people in the U.S. suffer from vitamin B12 deficiency, however, is difficult to determine because there is no perfect test and researchers and nutrition experts debate what the appropriate cut-off levels should be for the currently utilized tests.

Most doctors still rely on measuring serum levels of vitamin B12. But there is ample evidence that this is not a reliable marker of vitamin B12 deficiency and many nutrition researchers and experts do not recommend its use, at least not solely, as a way to diagnose vitamin B12 deficiency. Instead, they recommend a test called methylmalonic acid (MMA).

Another test called holo-transcobalamin II is also used and also may be a better test than serum B12 levels to uncover vitamin B12 deficiency. When either of these two tests for vitamin B12 deficiency is used, rates of deficiency among certain groups of Americans have been found to be frighteningly high.

Vitamin B12 deficiency has been commonly found in:

• Vegetarians and vegans: [1]
  • • Pregnant women (62%)
    • Children (25%-86% )
    • Adolescents (21-41%)
    • Elderly people (11-90%)

• Adults over age 60 (38%) [2]

• Patients with type 2 diabetes, especially in those taking Metformin (22%-33%) [3,4]

• Patients taking proton pump inhibitors long-term (29%) [5]

Best B12 Foods for Meat-eaters, Vegetarians, and Vegans

Although dairy and eggs provide less vitamin B12 than most meats and fish, it is possible for vegetarians to meet their vitamin B12 requirements through their diets by including plenty of eggs and dairy (especially milk, yogurt, and some cheeses).

Some plant and fermented foods, such as spirulina, sea vegetables, tempeh, and miso, were historically thought to be active and reliable B12 sources, but researchers have found this is not so. Even though it is still a good idea for vegetarians and vegans (and for all of us, for that matter) to eat seaweed (like kelp), blue-green algae, brewer’s yeast, and fermented plant foods (like tempeh, miso, or tofu) for their nutritional content, none of these plant foods can be counted on to be a consistently good source of B12. So for vegans, vitamin B12 must be obtained primarily through supplements and foods that have been fortified with vitamin B12 such as some cereals and some meat and milk alternatives.

Some foods with substantial amounts of vitamin B12 are listed in the table below along with their vitamin B12 content in micrograms (mcg).

Vitamin B12 Foods: Animal Sources

Vegan and Vegetarian B12 Foods

Best B12 Foods: Summary

Regular intake of the high B12 foods listed above is extremely important for meeting your nutritional needs. Make sure you’re taking in at least the recommended dietary allowance (2.4 micrograms per day for adults). Ensuring that your vitamin B12 needs are met becomes even more critical if you are older than 60, a vegetarian or vegan, or if you take certain drugs like the diabetes drug Metformin or a proton pump inhibitor for acid reflux.

Watch for symptoms of vitamin B12 deficiency, which may include fatigue, weakness, tingling in the arms and legs, digestive disturbances, and a sore tongue. These symptoms may be associated with anemia and more serious disorders of the blood and nervous system. Be sure to check nutrition labels for fortified products, as products vary. For more information on the vitamin B12 content of specific foods, you can search the USDA food composition database yourself.

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Eating Nuts and Living Longer

The more frequently you eat nuts, the longer you’re likely to live, according to the largest study on nut intake and mortality ever conducted, published recently in the New England Journal of Medicine._[1] Among 76,464 men and women, eating nuts every day lowered the risk of death by 20 percent compared with participants who did not eat nuts at all. The risk of dying was 15 percent lower for those who ate nuts five to six times per week, 13 percent lower for two to four times per week, 11 percent lower for once per week, and 7 percent lower for those who ate nuts less than once compared to those who never eat nuts.

Results were similar for peanuts and tree nuts, such as almonds, walnuts, hazelnuts, and pistachios, indicating that these may all be considered healthy nuts so long as they are well tolerated.

Risk of Many Diseases Is Lowered By Nut Consumption

In addition to studying the association between eating nuts and dying from all causes, the researchers looked at the link between nut consumption and the risk of dying from certain diseases. They found that eating nuts significantly decreases the risk of death from cancer, heart disease, and respiratory disease.

Other studies have found that increased nut intake is associated with reduced risks of these as well as other specific diseases including type 2 diabetes, metabolic syndrome, high blood pressure, gallstones, diverticulitis, and death from inflammatory diseases.

Why Are Nuts Good for You?

Why are nuts good for you if they are so high in fat and calories? “Nuts are nutrient-dense foods that are rich in unsaturated fatty acids, fiber, vitamins, minerals, and many other bioactive substances, such as phenolic antioxidants and phytosterols,” the authors write. “In addition, nutrients in nuts, such as unsaturated fatty acids, high-quality protein, fiber, vitamins (e.g., folate, niacin, and vitamin E), minerals (e.g., potassium, calcium, and magnesium), and phytochemicals (e.g., carotenoids, flavonoids, and phytosterols), may confer cardioprotective, anticarcinogenic, antinflammatory, and antioxidant properties,” they said.

Indeed, nuts appear to lower disease risk because of their ability to improve many of the risk factors that underlie chronic disease. For instance, nut consumption has been shown to decrease cholesterol, oxidative stress, inflammation, fat in the abdominal area, high blood sugar, insulin resistance, and blood vessel (endothelial) dysfunction. Not many other superfoods have been shown to exert such a wide variety of health benefits.

Don’t Worry About Weight Gain from Healthy Nuts

You may be concerned that frequent nut consumption can result in weight gain. However, in this study, increased nut intake was associated with less weight gain. Similarly, in many other studies, increased nut consumption was associated with reduced waist circumference, less weight gain, and a decreased risk of obesity, according to the researchers. The Adventist Health Study, Nurses’ Health Study, and others showed that individuals who consume nuts regularly tend to weigh less and have a lower risk of weight gain than those who rarely consume them._[2-4]

Incorporating nuts into diets appears beneficial for weight control, possibly because of their higher amounts of protein and fiber which enhance satiety and suppress hunger. Not only that, but there is recent evidence that some of the fats in nuts are poorly absorbed, causing the calorie calculations to overestimate the actual calories in nuts._[5,6]

How to Incorporate Healthy Nuts Into Your Diet

In the not too distant past, nuts were considered unhealthy because of their relatively high fat content. In contrast, recent research suggests that regular nut consumption is an important part of a healthful diet. There’s no longer any need to ask, “Are nuts good for you?” They are, and you should be eating them often. Try to include at least an ounce and a half of almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, or walnuts into your daily meals and snacks. If possible, use these healthy nuts as a replacement for less nutritious foods. If you tolerate peanuts, these can also be included on occasion.

Avoid purchasing nuts roasted in vegetables oil. Try to purchase them raw and roasting them yourself, if desired. Mix together your own combinations of healthy nuts and seeds, coconut flakes, and dried fruits for unique snack mixes. Nuts can be cooked into to soups, stews, curries, and stir fries, or tossed into salads. For even greater nutrition and digestibility, experiment with soaking nuts overnight in water and then blending them into smoothies or making homemade nut milks.

Share Your Experience with Nuts

Do you have any favorite ways to get more nuts in your diet? Share your ideas in the comments section below.

[1] N Engl J Med. 2013;369:2001-2011.
[2] Arch Intern Med. 1997 Oct 27;157(19):2249-58.
[3] BMJ. 1998 Nov 14;317(7169):1341-5.
[4] Am J Clin Nutr. 2009 Jun;89(6):1913-9.
[5] Am J Clin Nutr. 2012 Aug;96(2):296-301.
[6] Br J Nutr. 2012 Jan;107(1):120-5.

Originally published in 2016, this post is regularly updated.

The post Are Nuts Good for You… or an Unhealthy Indulgence? appeared first on University Health News.

The first was a large study published in 2005 involving 11,032 women and 5,939 men which found that drinking more than one to two ounces of alcohol a day increased the risk of any osteoporotic fracture by 38% and hip fracture by 68%._[1] A second large study published in 2009, again involving thousands of men and women,  found bone mineral density was significantly lower (3.0–5.2% lower) in the hip and spine when more than two drinks a day were consumed._[2] What has not been known until recently is why, exactly, this occurs.

Alcohol Places Oxidative Stress on Bones

The answer turns out to have a lot to do with oxidative stress, the process in which the formation of damaging free radicals and other dangerous reactive oxygen species (oxidation) becomes greater than what the body can handle.

Alcohol increases oxidative stress and the formation of excessive numbers of reactive oxygen species throughout the body, including bone. In bone cells, too much alcohol and other osteoporosis risk factors like too much dietary fat and obesity are now known to cause damage because of oxidative stress.

The process of breaking down and re-making bone happens continually in the body and must be balanced in order for healthy bones to stay strong and resist fracture.  Because of oxidative stress and other disruptions it causes to bone cells, alcohol disrupts the normal balance between bone breakdown and formation, decreasing formation.

Ultimately this creates a situation in which bones can’t properly repair and renew, significantly increasing your risk of suffering a fracture._[3,4] With too much alcohol, just like with too much dietary fat, bone cells can’t keep up with the job of detoxifying the reactive oxygen species or repairing the resulting damage.

This can cause bone-building cells to self-destruct (in a process called apoptosis). In rats, the effects of alcohol on preventing bone formation can be completely reversed if they are given the dietary antioxidant n-acetyl-cysteine (NAC)._[4] Whether antioxidants like NAC would have similar effects on osteoporosis risk factors in humans has not been studied.

Small Amount of Alcohol Strengthens Bones

While two drinks per day decreases bone mass and strength and should not be ignored in terms of osteoporosis risk factors, smaller amounts of certain types of alcoholic beverages may actually have the opposite effect, making bones stronger. Surprisingly, daily ingestion of one or two alcoholic drinks appears to be beneficial.

It actually protects bones, increases bone density, and reduces the risk of osteoporosis. Moderate drinkers (less than 29 drinks per month) actually had higher bone mineral density than abstainers when researchers looked at data from the Third National Health and Nutrition Examination Survey.

In that study, moderate alcohol consumption was associated with 2.1% higher bone mineral density in men and 3.8% higher bone mineral density in postmenopausal women._[5]

Beer and Wine Better Than Hard Alcohol

The type of alcoholic beverage consumed may also make a difference. In general, moderate intake of both beer and wine leads to the clearest benefits, while hard liquor’s effects are more inconsistent._[6]

Wine’s bone benefits may be linked to its high content of various phytochemicals, especially resveratrol in red wine, while beer is thought to improve bone health because of its high silicon content._[7,8]

Resveratrol in red wine has been shown to have estrogen-like effects and therefore is known as a phytoestrogen in addition to being a potent antioxidant. In rat studies, resveratrol has been shown to promote increased bone mineral density and to prevent fractures._[8]

In human stem cells, resveratrol promotes bone formation._[9] Although resveratrol is now widely available as a dietary supplement, no human studies have yet been conducted to examine its impact on osteoporosis risk factors in people.

To Drink or Not to Drink?

The take home message from these studies is this: don’t drink more than 2 alcoholic drinks a day.  This advice goes for both men and women, although some authorities recommend even less for women: no more than one alcoholic drink a day for females, and two for males.

Drinking more than this puts you at higher risk for osteoporosis. If you want to abstain altogether, don’t worry that you may be increasing your risk for osteoporosis; there are plenty of non-alcoholic ways to get potent antioxidants, phytoestrogens, minerals like silicon, and other compounds for strengthening your bones.

You can learn more about these natural remedies and other ways to decrease your osteoporosis risk factors by browsing our Bones & Joints articles.

[1] Kanis, J. A., H. Johansson, O. Johnell, et al. 2005. Alcohol intake as a risk factor for fracture. Osteoporos Int Jul;16(7):737–42.

[2] Tucker, K. L., 2009. Jugdaohsingh R, Powell JJ, et al. Effects of beer, wine, and liquor intakes on bone mineral density in older men and women. Am J Clin Nutr Apr;89(4):1188–96.

[3] Chakkalakal, D. A. 2005. Alcohol-induced bone loss and deficient bone repair. Alcohol Clin Exp Res Dec;29(12):2077–90.

[4] Ronis MJ, Mercer K, Chen JR. Effects of nutrition and alcohol consumption on bone loss. Curr Osteoporos Rep. 2011 Jun;9(2):53-9.

[5] Wosje, K. S. and H. J. Kalkwarf. 2007. Bone density in relation to alcohol intake among men and women in the United States. Osteoporos Int Mar;18(3):391–400.

[6] Tucker KL, Jugdaohsingh R, et al. Effects of beer, wine, and liquor intakes on bone mineral density in older men and women. Am J Clin Nutr. 2009 Apr;89(4):1188-96.

[7] Pedrera-Zamorano, J. D., J. M. Lavado-Garcia, R. Roncero-Martin, et al. 2009. Effect of beer drinking on ultrasound bone mass in women. Nutrition Oct;25(10):1057–63.

[8] Liu, Z. P., W. X. Li, B. Yu, et al. 2005. Effects of trans-resveratrol from Polygonum cuspidatum on bone loss using the ovariectomized rat model. J Med Food Spring 8(1):14-9.

[9] Shakibaei M, Shayan P, Busch F, et al. Resveratrol mediated modulation of Sirt-1/Runx2 promotes osteogenic differentiation of mesenchymal stem cells: potential role of Runx2 deacetylation. PLoS One. 2012;7(4):e35712.

Originally published in 2012, this blog has been updated.

The post Osteoporosis Risk Factors May Influenced by Alcohol– Either Good or Bad appeared first on University Health News.

Research Suggests That Natural Remedies for IBS Should Include Melatonin

Researchers at the National University of Singapore’s School of Medicine recently published a review article, “Melatonin for the treatment of irritable bowel syndrome,”  in the World Journal of Gastroenterology that looked at how melatonin benefits IBS._[1] They summarized the available evidence from at least four randomized, double-blind, placebo-controlled studies, all showing that melatonin decreases abdominal pain. Most of the studies used 3 mg of melatonin at bedtime, although one study in postmenopausal women used 3 mg in the morning plus 5 mg at bedtime. The evidence was not as clear as to whether melatonin reduces other symptoms of IBS, such as abdominal distention/bloating, abnormal sensation of defecation, diarrhea, or constipation.

• In one of the studies, 3 mg of melatonin for 8 weeks significantly improved patients’ overall IBS scores compared with placebo._[2] Those taking melatonin had a 45% improvement on their IBS symptom score versus a 16% improvement for patients taking placebo. They also had significant improvements in symptoms not related to gut function and in overall quality of life.
• In a second study, 3 mg of melatonin at bedtime for only two weeks significantly improved abdominal pain and reduced sensitivity to pain in the rectal area._[3] There was also a tendency towards a greater reduction in abdominal distension, stool frequency, and total bowel symptoms following treatment with melatonin than with placebo.
• A third study found that six months of melatonin (3 mg in the morning and 5 mg in the evening) significantly reduced abdominal pain, bloating, and constipation in postmenopausal women with constipation-predominant IBS._[4] Women with diarrhea-predominant IBS also noted beneficial changes, but the effects were not statistically different from those in the placebo group.
• A fourth study found that 3 mg of melatonin at bedtime for eight weeks resulted in significant improvements in abdominal distension, abdominal pain (pain intensity and frequency), and abnormal sensation of defecation._[5] Melatonin did not affect stool consistency or frequency.

Additional Melatonin Benefits

Melatonin plays a role in suppressing inflammation, scavenging free radicals, and increasing endorphins to decrease pain. Within the gastrointestinal system, melatonin regulates the movement of food, controls inflammation, and modulates sensation. Safe, inexpensive, and widely available as a supplement, it improves insomnia and circadian rhythm sleep disorders, cancer, immune disorders, and migraines.

To try melatonin for IBS, start with 3 mg at bedtime. If you notice that you are tired or groggy the next day, reduce the dose to 1 or 2 mg. Stick with the treatment for at least one or two months to obtain optimal benefits. Other natural IBS treatments include enteric-coated peppermint oil, the FODMAPs diet, and eliminating foods to which you’re allergic or sensitive. The following articles provide information on these additional IBS therapies:

• Peppermint Benefits — Relief for IBS, Tension Headaches & More
• IBS Trigger Foods: FODMAPs Diet Identified as the Primary Culprit
• Natural Treatment for Migraines and IBS: Start with a Blood Test for Food Allergies

Share Your Experience with Melatonin for IBS

What treatments have you tried for IBS? What has been successful? Please share your experiences in the comments section below.

[1] World J Gastroenterol. 2014 Mar 14;20(10):2492-2498.

[2] J Clin Gastroenterol. 2007 Jan;41(1):29-32.

[3] Gut. 2005 Oct;54(10):1402–1407.

[4] Endokrynol Pol. 2013;64(2):114-20.

[5] Aliment Pharmacol Ther. 2005 Nov 15;22(10):927-34.

Originally published in 2014 and is regularly updated.

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