Sunday, November 24, 2013

Are You Drinking More Wine Than You Think?

by Rachael Anderson

Read the full article here.


If you're partial to pouring yourself a glass of wine after work, be extra careful. You might actually be drinking more than you think, which could result in an unexpected hangover the next morning -- or even certain health problems.


Most people think of a glass of wine as just one serving, but depending on the size, shape and location of your wine glass, it could be closer to two -- or even three! A small study recently found that people tend to over-pour vino if their glass is wide, or if they are holding the glass in their hand instead of placing it on a table. The color of the wine matters, too. People filled a clear glass with a larger serving of white wine than red wine.

The reason is simple: People can’t gauge volume very well. They tend to notice vertical measurements more than horizontal ones. And color contrast catches the eye, too. Pouring a dark wine into a narrow glass resting on a table makes the glass appear more full, and that means you drink less.

Pouring Over Proper Serving Size
For men, moderate drinking is two drinks a day, according to the U.S. Department of Health and Human Services. That means two 5-ounce glasses of wine, or if you prefer the hard stuff, two 1.5-ounce glasses of 80 proof liquor.

Why Too Much Isn’t a Good Thing
The next time you uncork that bottle of Pinot, know this: While moderate drinking has been shown to provide numerous health benefits, overindulging has its drawbacks.
  • It can short-circuit your sex life. As the amount of alcohol in the blood increases, it depresses the brain’s ability to sense sexual stimulation. It can also suppress testosterone production.
  • It can hurt your heart. Overdoing it will eventually lead to hardening of the arteries, high blood pressure and heart disease.
  • It can make you fat. Don’t forget: Alcohol is full of calories -- about 100 per serving of wine -- which in excess can lead to obesity and an increased risk for diabetes. 
So, the next time you pour yourself some wine, choose your glass wisely. Otherwise you could end up with more alcohol than you wanted, and potentially a pretty painful headache the next morning.

Sunday, November 17, 2013

Health Benefits of Chocolate - Article on About.com

Read Original article here.

Updated April 26, 2009

Why is Dark Chocolate Healthy?:

Chocolate Photodisc / Getty Images
Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.

Heart Health Benefits of Dark Chocolate:

Dark chocolate is good for your heart. A small bar of it every day can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

  • Lower Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.
  • Lower Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Other Benefits of Dark Chocolate:

Chocolate also holds benefits apart from protecting your heart:

  • it tastes good
  • it stimulates endorphin production, which gives a feeling of pleasure
  • it contains serotonin, which acts as an anti-depressant
  • it contains theobromine, caffeine and other substances which are stimulants

Doesn't Chocolate Have a lot of Fat?:

Here is some more good news -- some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid:

  • Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
  • Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
  • Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.
That means only 1/3 of the fat in dark chocolate is bad for you.

Chocolate Tip 1 - Balance the Calories:

This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.
One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.

Chocolate Tip 2 - Taste the Chocolate:

Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.

Chocolate Tip 3 - Go for Dark Chocolate:

Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.

Chocolate Tip 4 - Skip the Nougat:

You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate.

Chocolate Tip 5 - Avoid Milk:

It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body.

Sources: Chocolate Manufacturers Association; Journal of the American Medical Association

Sunday, November 10, 2013

What You Need to Know About Stilbenes

By Shereen Jegtvig

Read the original article here.

Updated August 27, 2013

Reviewed by a board-certified health professional. See About.com's Medical Review Board.

Plants contain compounds called phytochemicals that may be beneficial for your health. Stilbenes are a sub-group of phytochemicals called polyphenols. They're not as abundant in foods as flavonoids, lignans or phenolic acids, which are also groups of polyphenols. There are two stilbenes of any note: resveratrol and pterostilbene. They are found in small amounts in some of the foods you eat.

Resveratrol is found in grape skins, red wine, peanuts, blueberries and cranberries. It's been studied for it's potential health benefits. Observational studies show people who drink red wine tend to have lower risks of cardiovascular disease; however, it isn't known how much of that effect is due to resveratrol or if people who have lower risks of cardiovascular disease just happen to drink a little more wine than people who have higher risks. Laboratory studies show that resveratrol acts as an antioxidant and anti-inflammatory agent in some laboratory animals, but there is very little information on resveratrol use in humans, or how much would be needed to show any health benefits. Chances are, however, that the amount needed is be too high to achieve with dietary sources alone, so if there is any benefit it would have to be in supplemental form. Please remember that these types of dietary supplements aren't regulated for efficacy and it currently isn't known how much to take or if it will really do anything, so please speak to your health care provider before taking any types of dietary supplements.

Pterostilbene is found in blueberries and grapes. It's an antioxidant that has shown promise for the treatment and prevention of cancer and cardiovascular disease, but (like resveratrol) it's only been tested in lab animals. Currently, there aren't any studies in humans.

Sources:

Borriello A, Cucciolla V, Della Ragione F, Galletti P. "Dietary polyphenols: focus on resveratrol, a promising agent in the prevention of cardiovascular diseases and control of glucose homeostasis." Nutr Metab Cardiovasc Dis. 2010 Oct;20(8):618-25.

Gresele P, Cerletti C, Guglielmini G, Pignatelli P, de Gaetano G, Violi F. "Effects of resveratrol and other wine polyphenols on vascular function: an update." J Nutr Biochem. 2011 Mar;22(3):201-11.

Manach C, Scalbert A, Morand C, Rémésy C, Jiménez L. "Polyphenols: food sources and bioavailability." Am J Clin Nutr. 2004 May;79(5):727-47. United States Department of Agriculture. "Pterostilbene's healthy potential." Accessed June 30, 2011. http://www.ars.usda.gov/is/AR/archive/nov06/health1106.htm.

Sunday, November 3, 2013

Health Benefits of Chocolate?

Written by Gloria Tsang, RD
Published in Dec 2005; Updated in Dec 2006

Read the full article here.

Benefits of Chocolate?

Quite a few studies have found that chocolate contains flavonoids, a type of polyphenol antioxidant. Research conducted at the University of Scranton has demonstrated that the quality and quantity of antioxidants in chocolate is relatively high when compared to other high-antioxidant foods. Cocoa powder ranks the highest of the chocolate products, followed by dark chocolate and milk chocolate. According to the Chocolate Manufacturers Association, dark chocolate contains about eight times the polyphenol antioxidants found in strawberries.

In November 2001, researchers from Pennsylvania State University found that people with a diet high in flavonoid-rich cocoa powder and dark chocolate have slightly higher concentrations of HDL cholesterol (the good cholesterol) when compared with the control group. This study, however, only investigated the health effects of cocoa in 23 people.

In a more recent study published in Hypertension journal in August 2005, researchers from Italy found that dark chocolate may lower blood pressure in people with hypertension. The research also found that levels of LDL cholesterol in these individuals dropped by 10 percent. It is important to note that this study also used a very small test group with only 20 subjects.

The Bottom Line

It is good to know that chocolate contains ingredients beneficial to health. However, it does not necessarily mean you should eat more chocolate products. Chocolate bars and candies are often high in fat, sugar and calories. Moderation is always the key - having a decadent piece of chocolate once in a while is not going to harm your health, either. If you have a choice, choose dark chocolate for its higher flavonoid content!
If you would like to include more foods with high levels of antioxidants, fruits & vegetables as well as whole grains would be a better bet as they are low in calories and high in vitamins and fiber. For a sensible heart smart diet, emphasize fruits and vegetables, whole grains, fatty fish and choose skinless lean meats.
Chocolate Recipe Substitution: When a recipe calls for chocolate, use dark chocolate (usually less sugar) or even better cocoa powder. To substitute 1 oz of unsweetened chocolate, use 3 Tbsp of dry cocoa + 2 Tbsp of sugar + 1 Tbsp of vegetable oil.

Sunday, October 27, 2013

Yes, Red Wine Holds Answer. Check Dosage.

Published: November 2, 2006


Can you have your cake and eat it? Is there a free lunch after all, red wine included? Researchers at the Harvard Medical School and the National Institute on Aging report that a natural substance found in red wine, known as resveratrol, offsets the bad effects of a high-calorie diet in mice and significantly extends their lifespan.

Doug Hansen/National Institute on Aging
Mice from a study done by researchers at Harvard Medical School and the National Institute on Aging on the effects of resveratrol.

Their report, published electronically yesterday in Nature, implies that very large daily doses of resveratrol could offset the unhealthy, high-calorie diet thought to underlie the rising toll of obesity in the United States and elsewhere, if people respond to the drug as mice do.

Resveratrol is found in the skin of grapes and in red wine and is conjectured to be a partial explanation for the French paradox, the puzzling fact that people in France enjoy a high-fat diet yet suffer less heart disease than Americans.

The researchers fed one group of mice a diet in which 60 percent of calories came from fat. The diet started when the mice, all males, were a year old, which is middle-aged in mouse terms. As expected, the mice soon developed signs of impending diabetes, with grossly enlarged livers, and started to die much sooner than mice fed a standard diet.

Another group of mice was fed the identical high-fat diet but with a large daily dose of resveratrol (far larger than a human could get from drinking wine). The resveratrol did not stop them from putting on weight and growing as tubby as the other fat-eating mice. But it averted the high levels of glucose and insulin in the bloodstream, which are warning signs of diabetes, and it kept the mice’s livers at normal size.

Even more striking, the substance sharply extended the mice’s lifetimes. Those fed resveratrol along with the high- fat diet died many months later than the mice on high fat alone, and at the same rate as mice on a standard healthy diet. They had all the pleasures of gluttony but paid none of the price.

Scientists have long known that a moderate intake of alcohol, and red wine in particular, is associated with a lowered risk of heart disease and other benefits. More recently, scientists began to suspect resveratrol had particularly powerful effects and began investigating its role in lifespan.

The researchers, led by David Sinclair and Joseph Baur at the Harvard Medical School and by Rafael de Cabo at the National Institute on Aging, also tried to estimate the effect of resveratrol on the mice’s physical quality of life. They gauged how well the mice could walk along a rotating rod before falling off, a test of their motor skills. The mice on resveratrol did better as they grew older, ending up with much the same staying power on the rod as mice fed a normal diet.

The researchers hope their findings will have relevance to people too. Their study shows, they conclude, that orally taken drugs “at doses achievable in humans can safely reduce many of the negative consequences of excess caloric intake, with an overall improvement in health and survival.”

Several experts said that people wondering if they should take resveratrol should wait until more results were in, particularly from safety tests in humans. Another caution is that the theory about why resveratrol works is still unproved.

“It’s a pretty exciting area, but these are early days,” said Dr. Ronald Kahn, president of the Joslin Diabetes Center in Boston.

Information about resveratrol’s effects on human metabolism should be available a year or so, Dr. Kahn said, adding, “Have another glass of pinot noir — that’s as far as I’d take it right now.”

The mice were fed a hefty dose of resveratrol, 24 milligrams per kilogram of body weight. Red wine has about 1.5 to 3 milligrams of resveratrol per liter, so a 150-lb person would need to drink 750 to 1,500 bottles of red wine a day to get such a dose.

Dr. Richard Hodes, director of the National Institute on Aging, which helped support the study, also said that people should wait for the results of safety testing. Substances that are safe and beneficial in small doses, like vitamins, sometimes prove to be harmful when taken in high doses, Dr. Hodes said.

One person who is not following this prudent advice, however, is Dr. Sinclair, the chief author of the study. He has long been taking resveratrol, though at a dose of only five milligrams per kilogram. Mice given that amount in a second feeding trial have shown similar, but less pronounced, results as those on the 24-milligram-a-day dose, he said.

Dr. Sinclair has had a physician check his metabolism, because many resveratrol preparations contain possibly hazardous impurities, but so far no ill effects have come to light. His wife, his parents, and “half my lab” are also taking resveratrol, he said.

Dr. Sinclair declined to name his source of resveratrol. Many companies sell the substance, along with claims that rivals’ preparations are inactive. One such company, Longevinex, sells an extract of red wine and knotweed that contains an unspecified amount of resveratrol. But each capsule is equivalent to “5 to 15 5-ounce glasses of the best red wine,” the company’s Web site asserts.

Dr. Sinclair is the founder of a company, Sirtris Pharmaceuticals, that has developed several chemicals intended to mimic the role of resveratrol but at much lower doses. Sirtris has begun clinical trials of one of these compounds, an improved version of resveratrol, with the aim of seeing if it helps control glucose levels in people with diabetes.

“We believe you cannot reach therapeutic levels in man with ordinary resveratrol,” said Dr. Christoph Westphal, the company’s chief executive.

Behind the resveratrol test is a considerable degree of scientific theory, some of it well established and some yet to be proved. Dr. Sinclair’s initial interest in resveratrol had nothing to do with red wine. It derived from work by Leonard Guarente of the Massachusetts Institute of Technology, who in 1995 found a gene that controlled the longevity of yeast, a single-celled fungus.

Dr. Guarente and Dr. Sinclair, who had come from Australia to work as a postdoctoral student in Dr. Guarente’s laboratory, discovered the mechanism by which the gene makes yeast cells live longer. The gene is known as Sir-2 in yeast, sir standing for silent information regulator, and its equivalent in mice and humans is called SIRT-1.

Dr. Guarente then found that the gene’s protein needed a common metabolite to activate it, and he developed the theory that the gene, by sensing the level of metabolic activity, mediates a phenomenon of great interest to researchers in aging, the greater life span caused by caloric restriction.

Researchers have known since 1935 that mice fed a calorically restricted diet — one with all necessary vitamins and nutrients but 40 percent fewer calories — live up to 50 percent longer than mice on ordinary diets.

This low-calorie-provoked increase in longevity occurs in many organisms and seems to be an ancient survival strategy. When food is plentiful, live in the fast lane and breed prolifically. When famine strikes, switch resources to body maintenance and live longer so as to ride out the famine.

Most people find it impossible to keep to a diet with 40 percent fewer calories than usual. So if caloric restriction really does make people as well as mice live longer — which is plausible but not yet proved — it would be desirable to have some drug that activated the SIRT-1 gene’s protein, tricking it into thinking that days of famine lay ahead.

In 2003 Dr. Sinclair, by then in his own laboratory, devised a way to test a large number of chemicals for their ability to mimic caloric restriction in people by activating SIRT-1. The champion was resveratrol, already well known for its possible health benefits.

Critics point out that resveratrol is a powerful chemical that acts in many different ways in cells. The new experiment, they say, does not prove that resveratrol negated the effects of a high-calorie diet by activating SIRT-1. Indeed, they are not convinced that resveratrol activates SIRT-1 at all.

“It hasn’t really been clearly shown, the way a biochemist would want to see it, that resveratrol can activate sirtuin,” said Matt Kaeberlein, a former student of Dr. Guarente’s who does research at the University of Washington in Seattle. Sirtuin is the protein produced by the SIRT-1 gene.

Dr. Sinclair said experiments at Sirtris had essentially wrapped up this point. But they have not yet been published, so under the rules of scientific debate he cannot use them to support his position. In his Nature article he therefore has to concede that “Whether resveratrol acts directly or indirectly through Sir-2 in vivo is currently a subject of debate.”

Given that caloric restriction forces a trade-off between fertility and lifespan, resveratrol might be expected to reduce fertility in mice. Dr. Sinclair said he saw no such infertility in his experiment, but he said that might be because the mice were not on a low-calorie diet.

If resveratrol does act by prodding the sirtuins into action, then there will be much interest in the new class of sirtuin activators now being tested by Sirtris. Dr. Westphal, the company’s chief executive, has no practical interest in the longevity-promoting effects of sirtuins and caloric restriction.

For the Food and Drug Administration, if for no one else, aging is not a disease and death is not an end-point. The F.D.A. will approve only drugs that treat diseases in measurable ways, so Dr. Westphal hopes to show that his sirtuin activators will improve the indicators of specific diseases, starting with diabetes.


“We think that if we can harness the benefits of caloric restriction, we wouldn’t simply have ways of making people live longer, but an entirely new therapeutic strategy to address the diseases of aging,” Dr. Guarente said.