How Easy Is It to Get Enough Vitamin D?

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Can you get vitamin D from your food?
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Years of Life Lost Due to Obesity Related Diabetes and Cardiovascular Disease

At a Glance

A new study provides a quantitative analysis of the impact of obesity on shortened life spans and on years of healthy life lost to obesity. Men who are 20-39 years of age with a BMI greater than 35 are likely to lose 8.4 years of life and 18.8 years of health based on these statistical models.

Read more about this research below.

It is well established that excess bodyweight is associated with an increased risk of cardiovascular disease and type 2 diabetes. To go along with all the research studying and detailing this association, a study published in The Lancet: Diabetes & Endocrinology developed a meaningful metric to determine the effect these diseases have on quality of life and length of life.
 

A disease-simulation model was developed to estimate the annual risk of type 2 diabetes diabetes, cardiovascular disease, and mortality for individuals based on their BMI classification. The data was compiled from the National Health and Nutrition Examination Survey (NHANES), which included 3992 individuals over a period of seven years (2003-2010)

As seen in previous studies, this study also showed that excess bodyweight was positively associated with increased risk factors for cardiovascular disease and type 2 diabetes. Years of life lost as a result of these conditions ranged from 0.8 to 5.9 years in obese (BMI = 30 to <35) men and 0.9 to 8.4 years in very obese (BMI ≥ 35) men, increasing with age. Years of life lost ranged from 1.6 to 5.6 years in obese (BMI = 30 to <35) women and 0.9 to 6.1 years in very obese (BMI ≥ 35) women, increasing with age. Losses were smaller, but generally similar for overweight (BMI = 25 to <30) men and women. Healthy life-years (years free from premature disease) also decreased as a result excess bodyweight, with totals ranging from two to four times higher than the total years of life lost.

While these results already reveal a lot about the potential impact of obesity on life expectancy and quality of life, they are actually conservative estimates. As they only take into account the risk factors associated with obesity on type 2 diabetes and cardiovascular disease. In the future, additional considerations must also be made for cancer, respiratory disease, hepatic disease, renal disease, and other diseases impacted by excess bodyweight.

Grover S, et al. Years of life lost and healthy life-years lost from diabetes and cardiovascular disease in overweight and obese people: a modeling study. The Lancet: Diabetes & Endocrinology (2014). DOI: http://dx.doi.org/10.1016/S2213-8587(14)70229-3.

Higher dietary fiber intake is linked to reduced body weight

Selecting high fiber foods while dieting for weight loss is helpful, according to a recent study.
 
At a Glance

Studies show that in addition to its established role in supporting overall health, higher dietary fiber consumption may play a significant role in weight loss and obesity. 

Read more about this research below.

Dietary fiber plays many important roles in the body, and intake has been linked to cardiovascular health and a lower risk of certain cancers. Additionally, evidence from observational studies has linked fiber intake to body weight, showing that obese men and women are likely to consume significantly less dietary fiber than lean individuals. 
 

One particular cohort study, published in the American Journal of Clinical Nutrition, included 89,432 European participants, aged 20–78 years, who were initially free of cancer, cardiovascular disease, and diabetes. Participants were followed for an average of 6.5 years. Results indicated that total dietary fiber intake was inversely associated with weight and change in waist circumference during the study period. At 10 grams/day higher total fiber intake, there was an estimated 39 grams/year weight loss and waist circumference decreased by 0.08 cm/year. A 10 grams/day fiber intake from cereals alone results in 77 grams/year weight reduction and 0.10 cm/year reduction in waist circumference. Fruit and vegetable fiber was not associated with weight change but had an effect similar to total and cereal fiber intake on reduced waist circumference. 

In another study, a review article published in the journal Nutrition suggests that dietary fiber helps prevent obesity in several different ways. It promotes satiation by slowing gastric emptying, altering glycemic or insulin response, decreasing absorption of macronutrients, and by altering the secretion of gut hormones linked to hunger.

Over the last decade many the most popular weight-loss diets have trended towards high-protein and low-carbohydrate intakes to lose weight. Unfortunately, in an effort to lower carbohydrate intake, these diets often have very low fiber intake as well. Analysis of low carbohydrate diets reveal that in some cases dietary fiber intake is as low as 1.6 grams/day and is almost always less than 10 grams/day.

The author of this review suggests that regardless of dieting method that individuals choose to follow, they should consider the addition of fiber to aid their weight-loss. Dietary fiber can be increased through increasing consumption fruits, vegetables, whole grains, legumes, or through a fiber supplement.

Huaidong Du et al. Dietary fiber and subsequent changes in body weight and waist circumference in European men and womenAm J Clin Nutr Vol. 91, No. 2, 329-336, February 2010.

Slavin J. Dietary fiber and body weight. Nutrition 21(2005);411-418.

CoQ10 supplementation reduces statin-related muscle pain in a randomized trial

At a Glance


In a new double-blind study, supplementation with CoQ10 was shown to significantly decrease mild-to-moderate muscle pain that is often associated with statin therapy.

Read more about this research below. 

Myalgia (or muscle pain) is one of the most common adverse effects associated with the use of statin medications. Coenzyme Q10 (CoQ10), also known as ubiquinone, is a fat-soluble compound primarily produced by the body but also consumed in the diet. CoQ10 plays a vital role in cellular energy production and muscle energy metabolism. Because statin therapy has been shown to reduce blood levels of CoQ10 by as much as 50%, a number of studies have suggested that CoQ10 supplementation may reduce statin-associated myopathy. However, results have been inconsistent. A new study published in the Medical Science Monitor has found a reduction in mild to moderate statin-induced muscle symptoms in men and women who supplemented with CoQ10. 
 

This double-blind, placebo controlled study included 50 statin users between the ages of 40 and 65 years of age who had reported mild to moderate muscle pain for at least six months. The subjects received either 50 mg of CoQ10 or a placebo twice per day for 30 days. Clinical evaluations were conducted on each subject at the beginning and end of the study (day 0 and again on day 30). The assessments included questionnaires concerning pain severity and interference with daily activities, and blood samples analyzed for lipid, liver enzyme and muscle enzyme levels. 

After 30 days of intervention, the intensity of muscle pain was reduced by 33% and pain interference by 40% among those who received the CoQ10 treatment. There was no significant change in myalgia in the placebo group. Although there were no changes to lipids, liver enzymes, or muscle enzymes, 75% of the CoQ10 group reported a decrease in statin-related muscle symptoms.  

The results of this study show that coenzyme Q10 supplementation may effectively reduce mild-to-moderate muscular symptoms and lessen interference with daily activity, leading to better compliance with statin treatment. For most people this could mean a better quality of life, aside from cardiovascular protection, which is the primary goal of statin treatment.

Skarlovnik A., et al. Coenzyme Q10 Supplementation Decreases Statin-Related Mild-to-Moderate Muscle Symptoms: A Randomized Clinical Study. Med Sci Monit. 2014; 20: 2183–2188. Published online Nov 6, 2014. doi:  10.12659/MSM.890777

The Zen of Walking for Health

I did at least get out and walk a couple of days recently. Usually I walk about a half an hour every day, but it has been postponed the past week or so due to the busyness of the holidays or the weather being either rainy or too cold.

On Christmas Day we went on a family hike in a nearby state forest. It was a sunny, mild day after a several days of heavy rain. We hiked about three miles over moderate terrain, and it was a wonderful, invigorating walk. Most days of course I don't take time out to travel to such a special place to take a walk.

Now that the holidays are over, it's time to get back to a more normal schedule of activity because the lack of daily walking since then has left me feeling sluggish.

What I do is fit walking in to my daily routine, by walking around my neighborhood.   My neighborhood is fairly walkable, and I can often fit in one or more walks to do an errand.  But walking needn't have a purpose.

 I can just as easily go for a walk, with no purpose other than going for a walk. Walking with no purpose is a way to take a break, and think.

 Research has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:

•     Reduce the risk of coronary heart disease
•     Improve blood pressure and blood sugar levels
•     Improve blood lipid profile
•     Maintain body weight and lower the risk of obesity
•     Enhance mental well being
•     Reduce the risk of osteoporosis
•     Reduce the risk of breast and colon cancer
•     Reduce the risk of non-insulin dependent (type 2) diabetes    

         -- American Heart Association

If you're stressed out or just out of shape, why not try walking?

If 30 minutes a day is a bit of a stretch, start with 10 or 15 minutes and gradually increase the length of your walks.

High-intensity exercise may influence appetite regulation and food selection

Exercise effects both lifestyle and health.  New research provides insight into how exercise may encourage healthier dietary choices.

At a Glance


Increased physical activity is associated with long-term successful weight maintenance due to mechanisms more complex than just increased energy expenditure. A study using MRI imaging has shown that intense exercise not only affects energy output, but may also influence how people respond to food.

Read more about this research below. 

Short periods of intense exercise are known to suppress hunger through appetite regulating hormones. A study published in the American Journal of Clinical Nutrition compared the effects of high-intensity exercise on central (brain) response to visual food stimuli.  
 

The researchers recruited 15 healthy lean men in their early twenties. The study participants completed two 60 minute tests: exercise (running at 70% maximum aerobic capacity) and a resting control. After each test, images of high- and low- calorie foods were viewed and the brain response to the foods was measured using an MRI.      

After the exercise session, thirst and core body temperature were increased while appetite response was significantly suppressed. Exercise significantly suppressed ghrelin (an appetite stimulating hormone) and enhanced the release of peptide YY (an appetite reducing hormone). When compared to the resting control, neural (brain) response in the brain’s reward related regions were stimulated in response to viewing the images of low-calorie foods, but suppressed upon viewing images of high-calorie foods.  

This study found that high intensity exercise increases neural responses in reward-related regions of the brain in response to images of low-calorie foods, and suppresses activation during the viewing of high-calorie foods. These central responses are associated with exercise-induced changes in peripheral signals related to hydration and appetite-regulation.

Exercise is a well-known important component of a healthy lifestyle. This study provides further evidence that exercise can do more than just providing a caloric deficit, it may also influence you to make healthier food choices.   

Crabtree DR, et al. The effects of high-intensity exercise on neural responses to images of food. Am J Clin Nutr. 2014 Feb;99(2):258-67. doi: 10.3945/ajcn.113.071381. Epub 2013 Dec 4.