Daily Exercise Erases Deleterious Effects Of Over-Eating, Lounging

A British study involving 26 healthy, active young men who were asked to do “a lot of sitting and gorging themselves” for seven days found that those who stopped exercising completely experienced a significant, unhealthy decline in blood sugar control. In addition, their fat cells began over-expressing certain genes associated with unhealthy metabolic changes while under-expressing genes linked to a healthy metabolism. Participants who continued to exercise daily – even though they upped their calorie intake – were not affected the same way. Blood sugar control and fat cell gene expression remained normal, compared to the sedentary men.

"The Power of a Daily Bout of Exercise", The New York Times, December 27, 2013

Blood-Brain Barrier Finding Means Omega-3 Fatty Acids May Help Treat Alzheimer’s

Swedish research finds that omega-3 fatty acids in dietary supplements can cross the blood-brain barrier in people with Alzheimer's disease, affecting known markers for both the disease itself and inflammation. Earlier studies found evidence that omega-3 fatty acids protect the brain from Alzheimer’s, but the new findings strengthen the argument that omega-3s may benefit patients with certain forms of the seriously debilitating disease. Thirty-three patients participated in the study: 18 received a daily supplement; 15 received a placebo for six months. The results show that the omega-3 group – but not the placebo group – had higher levels of both DHA and eicosapentaenoic acid (EPA, another omega-3 fatty acid) in their cerebrospinal fluid and blood.

"Transfer of omega-3 fatty acids across the blood-brain barrier after dietary supplementation with a docosahexaenoic acid (DHA)-rich omega-3 fatty acid preparation in patients with Alzheimer's disease", Journal of Internal Medicine, December 08, 2013

Alternating Days Of Low-Calorie And Regular Eating Has Health, Weight Loss Benefits

People who have tried intermittent food restriction – not quite strict feasting and then fasting – have found some health benefits in the practice, though most evidence so far is anecdotal. Intermittent restriction involves eating between 500 and 650 calories a day, every other day. On alternate days eating is normal. One 41-year-old man who has tried it for about a year – after a month-long “angry, grumpy” adjustment period – has lost 50 pounds, stopped taking medication for diabetes and no longer has stomach ulcers. A British study among three groups of overweight breast cancer patients found that two intermittent restriction groups lost twice as much weight as the daily calorie restriction group.

"Short Fasts for Weight Loss vs. Traditional Diets", The Wall Street Journal, December 03, 2013

Eating Organic Is Affordable, Trade Association Says

The Organic Trade Association and an affiliate organization have published tips and recipes for eating organic affordably. The Organic Center says families of four that eat all-organic on a budget can enjoy the nutritious, sustainable benefits of an organic diet offering three meals a day for less than $25 a day. The main reason families avoid organic foods is the high cost, the OTA notes, but that shouldn’t be a barrier. Tips for saving money while buying organic include: buying in bulk, buying in season, planning for a month (rather than just a week), joining organic buyers clubs, etc.

"The Science and Value of Organic", Organic Trade Association , December 03, 2013

Study Demonstrates How Low Vitamin D Levels Damage The Brain

A new British study shows that vitamin D, which is important for bone health, is also important for the health of other tissues and organs, including the brain. Middle-aged rats fed a diet low in vitamin D for several months developed free radical damage to the brain, and many different brain proteins were damaged as identified by redox proteomics. The rats also showed a significant decrease in cognitive performance on tests of learning and memory. The researchers advised people whose vitamin D levels are low to eat foods rich in vitamin D, take vitamin D supplements, or get at least 10-15 minutes of sun exposure each day.

"Dietary vitamin D deficiency in rats from middle to old age leads to elevated tyrosine nitration and proteomics changes in levels of key proteins in brain: Implications for low vitamin D-dependent age-related cognitive decline", Free Radical Biology and Medicine, December 02, 2013

Diabetics Benefit More From Mediterranean Diet Without Breakfast

A Mediterranean diet that includes only a cup of coffee for breakfast -- and a calorie-packed but low-carb/low-fat lunch -- is better for type 2 diabetics, according to a Swedish study. The single meal, which includes wine and fats from olives and fish, does not induce higher blood glucose levels than a low-fat diet lunch. The food provided in the study had an energy content from carbohydrates that was intermediate between the low-fat and the low-carbohydrate meals. The researchers noted that a significant aspect of the Mediterranean diet is often forgotten: it usually skips breakfast.

"A Randomized Cross-Over Trial of the Postprandial Effects of Three Different Diets in Patients with Type 2 Diabetes", PLoS ONE, November 28, 2013