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New U.S. research finds that teens especially – but also their parents – who eat fewer foods containing omega-3 fatty acids are more prone to anxiety and hyperactivity, as well as impaired memory and cognition. Omega-3 fatty acids are found in oily fish like salmon and sardines, eggs, and meat from grass-fed livestock. The researchers, whose study was conducted among multiple generations of lab animals, said the health problems occur not just in the teens themselves but also in parents born in the 1960s and 1970s, when omega-3-deficient oils like corn and soy oil became prevalent, and farm animals began eating grain instead of grass.
"Adolescent Behavior and Dopamine Availability Are Uniquely Sensitive to Dietary Omega-3 Fatty Acid Deficiency", Biological Psychiatry, July 29, 2013
Too many athletes are pushed into fad diets or diets that restrict calorie intake too much in a way that is unhealthy and unsustainable, according to a U.S. researcher who reviewed scientific literature. Instead, to maintain a healthy weight and remain performance-ready, athletes need to adopt a low-energy-dense diet that includes a lot of fruits, vegetables, whole grains, lean meat, fish, and low-fat dairy. Sugary beverages like soda and alcohols should be avoided. Half of a plate of food should contain fruits and veggies, and processed food should be avoided. Lastly, opt for the food over the drink: instead of drinking orange juice, eat an orange. It has more fiber, and fills you up more.
"Athletes Need to Be Careful to Monitor Diet, Weight to Maintain Muscle Mass", News release, literature review published in the Nestlé Nutritional Institution Workshop Series, July 23, 2013
Missing breakfast in the morning, or eating a meal late at night, can cause metabolic effects that lead to coronary heart disease, according to a U.S. study. Researchers analyzed data from a food frequency questionnaire, tracking health outcomes from 1992 to 2008, on nearly 27,000 males aged 45 to 82. Men who reported they skipped breakfast had a 27 percent higher risk of heart attack or death from coronary heart disease than those who reported they didn't. Men who reported eating late at night (eating after going to bed) had a 55 percent higher coronary heart disease risk than those who didn't. Skipping breakfast may lead to one or more heart disease risk factors, including obesity, high blood pressure, high cholesterol and diabetes.
"Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals", Circulation, July 22, 2013
The natural antioxidant resveratrol, found in red grapes and other plants and available as a dietary supplement, has been touted as an anti-aging compound. But new research finds that, in older men especially, eating a diet rich in antioxidants may actually counteract many of the health benefits derived from exercise, including lower blood pressure and cholesterol. The researchers suggest that antioxidants are not a panacea: some oxidative stress is necessary for the body to function effectively. Too many antioxidants may block healthy adaptations to stress, including beneficial exercise stress.
"Resveratrol Blunts the Positive Effects of Exercise Training on Cardiovascular Health in Aged Men", The Journal of Physiology, July 22, 2013
A European study conducted in nine countries found that adolescents who ate larger amounts of eggs did not have higher serum cholesterol nor worse cardiovascular health, regardless of their levels of physical activity. Health experts have long followed the 1973 American Heart Association recommendation that egg consumption be limited to three a week, because of the higher cholesterol levels. But most foods rich in cholesterol are usually also rich in saturated fats. A medium-size egg contains 200 milligrams of cholesterol but has more unsaturated fats than saturated fats and only 70 calories.
" Ingesta de huevo y factores de riesgo cardiovascular en adolescentes; papel de la actividad física", Nutrición Hospitalaria, July 19, 2013
A U.S. study involving 27,000 stroke-free blacks and white older than 45 found that physical inactivity, which was reported a 33 percent of participants, was associated with a 20 percent greater risk of stroke. Men who exercised four or more times a week had a lower stroke risk, but the link between exercise frequency and stroke among women was less clear. The researchers acknowledged that a limitation of the study was the self-reporting aspect. Results based on self-reported levels of physical activity may not reflect the truth.
"Frequency and Risk of Incident Stroke in a National US Study of Blacks and Whites", Stroke, July 18, 2013
Vegetarian athletes have to find ways to boost macronutrient levels in their diet, without consuming animal-based foods. The good news is that predominantly or exclusively plant-based foods do indeed provide those needed nutrients, . Eating orange/yellow and green leafy vegetables, fruits, fortified breakfast cereals, soy drinks, nuts and milk products (for vegetarians who consume dairy) can provide the iron, creatine, zinc, vitamin B12, vitamin D and calcium usually provided by animal foods. The formula for acceptable macronutrient distribution for all athletes, including marathon runners, is carbs (45-65 percent), fat (20-35 percent) and protein (10-35 percent).
"Monitoring Nutrient Intake Can Help Vegetarian Athletes Stay Competitive", News release, study presented at the 2013 Institute of Food Technologists (IFT) Annual Meeting & Expo, July 17, 2013
A Canadian researcher who studied 97 adults diagnosed with mood disorders found that those who took more vitamins and minerals over three days showed significantly improved mental functioning. Bonnie Kaplan said vitamin and mineral supplements could be an alternative to increasing psychiatric medicines for relief of symptoms of anxiety and depression. Another researcher noted that 5-Hydroxytryptophan (5 HTP), vitamins B and D, as well as ginkgo biloba and omega 3 supplements have been known to enhance mood.
"Vitamins and Minerals Can Boost Energy and Enhance Mood", News release, study presented at the 2013 Institute of Food Technologists Annual Meeting & Food Expo, July 16, 2013
U.S. researchers who analyzed health data from 3,200 children and adolescents found in two time periods (1988-1994 and 1999-2008) found that the risk of high blood pressure rose 27 percent in 13 years. The researchers suggested that the elevated blood pressure readings were probably due to high body mass, larger waistlines and excess sodium consumption. The elevated readings did not establish that the children were hypertensive, only that the risk of hypertension had risen significantly. High blood pressure is a risk factor for stroke, heart disease and kidney failure, accounting for about 350,000 preventable deaths a year in the United States.
"Childhood Blood Pressure Trends and Risk Factors for High Blood Pressure", Hypertension, July 15, 2013
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