Anti-Obesity Potential of Resveratrol

Resveratrol is an antioxidant phytochemical found in the skins of red grapes, red wine, and purple grape juice as well as other food sources.  Research on the potential health benefits of resveratrol has been in full swing since it was suggested that red wine might be responsible for the "French Paradox", the concept that heart health remained high in France despite the prevalence of smoking and diets rich in saturated fats.  The research to date has suggested that resveratrol might have heart health benefits, cancer-fighting properties, and weight loss benefits; however, some of the mechanisms responsible for the possible health benefits of resveratrol remain uncertain.

New obesity research published in the American Journal of Clinical Nutrition examined the effect of resveratrol on human fat cell function.  Fat cells were used to study cell growth, cell differentiation, fat production, glucose uptake, and production of fat cell chemicals.  Treatment of human fat cells with resveratrol resulted in the inhibition of fat cell growth and differentiation, increased glucose uptake, a reduction in fat production, and a decease in the production of chemicals associated with inflammation.  Additionally, many of these changes were dependent on activation of Sirtuin1, a gene that reportedly has anti-obesity and anti-aging benefits.

Overall, this cell culture study suggests that resveratrol modifies the growth, development, and function of human fat cells.  Furthermore, these changes are such that the effects of resveratrol might reduce the risk of obesity and obesity-related health conditions.  While it appears that resveratrol and resveratrol-rich foods might have health and weight management benefits, research with human subjects needs to be done to determine if the benefits observed in cell culture and animals studies translates to human benefits.  Nonetheless, resveratrol-rich foods like red grapes and peanuts can be a healthy part of well balanced diet.

Fruits and vegetables rich in antioxidant phytochemicals are a vital part of a healthy diet plan.  My easy diet plan is a great way to control your calorie intake while enjoying delicious protein rich, low-glycemic foods. 

Dietary Guidelines for Americans 2010

Dietary guidelines for American are reviewed and revised at 5 year intervals through a collaboration between the US Department of Agriculture and the US Department of Health and Human Services.  While the finalized 2010 Dietary Guidelines for Americans are not yet published, the 2010 Dietary Guidelines Advisory Committee Report, which outlines the Committee's recommendations, has been made publicly available.  Some of the points addressed and recommendations are very briefly outlined below.

The Committee Report indicates that on average Americans consume too few vegetables, fruits, high-fiber whole grains, low-fat milk products and seafood, while consuming to much added sugars, sodium, solid fats, and refined grains.  To combat this current situation, the Committee Report recommends a total diet that is energy-balanced and nutrient-dense while being flexible enough to accommodate a wide range of tastes and food preferences.  To accomplish this, the 2010 Dietary Guidelines Committee outlined several steps we can all take:

• Reduce overall calorie intake.
• Meet the 2008 Physical Activity Guidelines for Americans
• Shift food consumption patters to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, nuts, and whole grains.  As part of this shift, the Committee recommends increasing seafood and low-fat milk product consumption and eating only moderate amounts of lean meats, poultry and eggs.
• Dramatically reduce the amount of added sugars and solid fats we consume and also lower intake of sodium and refined grains.

The 2010 Dietary Guidelines Committee further indicated that more than individual efforts will be needed to achieve the necessary changes.  Rather, the Committee believes that a coordinated plan involving all sectors of society is needed to successfully change the overall food environment.  Some of the changes suggested by the Committee include:

• Improve nutritional literacy and cooking skills
• Enhance school health, nutrition, and physical education programs
• Develop financial incentives to purchase healthier foods
• Improve the availability of fresh produce
• Increase the availability of seafood to all segments of the population
• Encourage the food industry to offer health-promoting foods

It is good to see that the 2010 Dietary Guidelines for Americans is close to completion.   While the entire Committee Report is quite long, the Executive Summary provides an excellent overveiw of the Committee's recommendations including recommended changes in the dietary intake of sodium (down to 1,500 mg/day from the current 2,300 mg/day), saturated fat (less than 7% of total calories), and seafood (consume at least 2 servings per week that provide an averge of 250 mg/day of omega-3 fatty acids) among others.  It is likely that many of the recommendations suggested by the Committee will be difficult to meet both by individual Americans and the food industry; however, if these goals can be met, these recommendations have the ability to reduce future obesity incidence and lead to healthier lives for Americans.

My easy diet plan is an excellent and delicious way to start managing your weight, whether you are a looking to lose a few pounds or maintain a healthy weight.

Vigorous Exercise Reduces Cellular Aging

Telomeres are complexes composed of protein and DNA that cap the ends of the chromosomes in our body's cells.  Because telomeres shorten as we age, they have become a cellular marker of biological age.  Additionally, short telomere length has been linked to a number of chronic diseases and possibly early death.   Interestingly, telomere length appears to be modified by a variety of factors including diet, body size and stress.  A number of studies have reported that greater amounts of perceived stress are associated with shorter telomere length.  However, few studies have evaluated the ability of stress-reducing interventions to protect telomeres.

In a new anti-aging research study (full paper is free to read), investigators examined the effect of exercise on stress and telomere length.  Previous research has suggested that stress has a negative impact on human health and that this might be due to a link between chronic stress and telemore length. Other studies have shown a positive link between exercise and longer telomere length.  This new study was conducted to more clearly define the possible relationships between stress, exercise, and telomere length. 

For this new anti-aging study, investigators divided 63 postmenopausal with different stress levels into either Sedentary or Active groups based on their level of physical activity.  The women classified as Active met the CDC-recommended amount of daily activity.  The odds of the study subjects having long or short telomeres were calculated based on their amount of exercise and their perceived stress level.  The study investigators reported that:

• Volunteers with high perceived stress levels were less active and had shorter telomeres.
• Among non-exercisers, each increase in perceived stress increased the odds of having shorter telomeres by 15 times.
• Among volunteers who exercised, telomere length was not affected by stress levels.
• Analysis of different levels of physical activity indicated that the benefits of exercise on telomere length were achieved by at least 15 minutes of vigorous activity per day.

These are fascinating research results, which suggest an anti-aging benefit of short periods of vigorous physical activity.  This study suggests that (1) high levels of chronic stress are linked to shorter telomeres and therefore a shorter cellular lifespan and (2) short periods of physical activity can protect our telomeres from stress-related shortening.  It is thought that exercise might protect telomeres by increasing the enzyme needed to prevent or slow telomere breakdown, though this theory requires additional testing.  While exercise appears to have an anti-aging benefit, stressed individuals are reportedly less likely to exercise.  This makes it imperative to develop physical activity programs targeted towards highly stressed individuals, individuals who might possibly derive some of the greatest benefits from exercise.

Exercise is an important aspect of any healthy weight management plan,  My easy diet plan recommends 30-45 minutes of walking or other physical activity you enjoy 6 days per week.  Visit us at www.drtabor.com to learn more.

Fruit & Vegetable Consumption Reduces Inflammatory Status

Nutrigenomics is the study of the interactions between diet/nutrition and gene expression and it has become an increasingly important aspect of nutrition research.  Research over the last several years has continued to suggest that certain components of the human diet, especially components of fruits and vegetables like fiber, vitamins and minerals, and flavonoids, might reduce chronic inflammation.  This has been an important area of research due to the fact that many chronic health conditions have been associated with increased levels of inflammation.  While many studies have examined the impact of various nutrients on inflammation, few studies have looked at actual fruit and vegetable intake in relation to chronic inflammation status in humans.

Using a nutrigenomic approach, a new study (free to download) explored this relationship between the consumption of fruits and vegetables and markers of inflammation.  For this study, 120 healthy men and women at a normal body weight were enrolled.  Blood levels of chemicals associated with inflammation and expression of genes associated with inflammation were measured, while dietary intake of fruits and vegetables were determined with a food frequency questionnaire.  Changes in the inflammatory markers were examined in relation to levels (low, medium, and high) of fruit and vegetable consumption.  The study investigators reported:

• Individuals with the highest level of fruit and vegetable intake (> 660 grams per day) had a lower body mass index, waist circumference, and blood pressure.
• Individuals consuming fruits and vegetables at the highest level consumed higher levels of vegetable potein, fiber, magnesium, potassium, and vitamin C and consumed lower levels of fat, particularly saturated fat.
• Levels of C-reactive protein and homocysteine, two inflammatory markers, were lower in study volunteers consuming high levels of fruits and vegetables and high levels of fiber (> 19.5 grams per day).
• The expression of several genes associated with chronic inflammation (ICAM1, IL6, and TNFalpha among others) was suppressed in volunteers consuming the highest levels of fruits and vegetables.

Overall, this study emphasizes the importance of fruit and vegetable consumption for reducing chronic inflammation.  Not only was a high level of fruit and vegetable associated with a lower body mass index, it was associated with a lower expression of genes associated with inflammation.  Consumption of higher levels of fruits and vegetables also resulted in an overall healthier diet pattern, which likely aided in the suppression of inflammatory markers.  Since chronic inflammation has been associated with various health conditions, consuming a diet rich in anti-inflammatory fruits and vegetables has the potential to improve human health.

Consuming at least 5 servings of fruits and vegetables is an integral part of my easy diet plan.  Visit us to learn more about our delicious foods.

Walking Can Improve Quality of Life in Overweight Women

For many women, the onset of menopause is associated with gains in body weight and body fat as well as a number of unwanted physiological changes.  These changes can often lead to a decreased health-related quality of life.  A new study was recently published that explored the potential benefits of a regular walking program on the quality of life of late premenopausal and early postmenopausal women.

In this new healthy aging study, 16 late premenopausal (about 49 years of age) and 14 early postmenopausal (about 53 years of age) overweight women participated in a regular walking program.  This walking program consisted of walking for 45 minutes at 60% of their heart rate reserve three times per week for 16 weeks.  Changes from the beginning to the end of the study were determined for body weight, body composition, cardiorespiratory fitness, eating behaviors and quality of life.  Some of the study finding included:

• Moderate walking resulted in a decrease in body weight, body fat, and waist size in both premenopausal and postmenopausal women.
• Cardiorespiratory fitness increased in both groups of women after following the 16-week moderate intensity walking program.
• Both physical and mental quality of life scores improved in all women after following a regular walking program.
• Eating behaviors were generally unchanged after completing the walking program with the exception that the study volunteers were less likely to be susceptible to overeating in social situations.

Overall, these results show that a simple moderate-intensity walking plan can have several benefits including weight loss, fat loss, and improved quality of life for both late premenopausal and early postmenopausal women.  This study is an excellent example of the multiple benefits of exercise for healthy aging.  While many of us focus on the idea that exercise is a vital component of a good weight management plan, we often overlook the improvements in our quality of life that we can often experience with regular exercise.  While a greater amount of exercise can help the weight loss come more quickly, this study indicates that even exercising at a moderate intensity for 3 times per week can aid in weight loss while supporting a healthier physical function and mental outlook.

As part of my easy diet plan, I recommend walking 6 days per week for 30-45 minutes per day.  Of course walking can be substituted for any form of physical activity you enjoy.  If you choose an activity that you enjoy, you will generally find it easier to stick to your program and achieve greater success.  Visit us at www.drtabor.com to learn more.

The Importance of Vitamin D

While we are all aware of the importance of vitamin D for its important role in bone metabolism, recent research has shown us that vitamin D might play an important role in many chronic health conditions.  A new review article on the non-classical roles of vitamin D in human health was published just a few days ago and while it is free to download and read by everyone, I wanted to take this opportunity to briefly summarize some of the information in the paper.

• Vitamin D Production - Under normal conditions, we can get all or close to all the vitamin D we need from sunlight.  However, the amount of sun we get is effected by a number of factors including season, geographical location, weather conditions, clothing choices, sunscreen use, and more.

• Vitamin D Status - Despite the fact that our skin has the ability to produce enough vitamin D for our needs, many of us are deficient in vitamin D.  Many researchers suggest that blood levels of 50 nmol/L is an adequate amount of vitamin D and that anything less is insufficient.  Based on this blood level recommendation,  between 50 - 90% of people across the globe are vitamin D deficient.

• Health Impact - According to this review paper, vitamin D might be important for improving muscle function, supporting a healthy blood pressure, promoting normal blood sugar health, and supporting normal hearth health in obese individuals.

• Adequate Vitamin D Levels - The author of this review paper suggests that optimal blood levels of vitamin D are between 75 - 372 nmol/L.  Depending on an individuals current vitamin D blood levels, daily intake of about 50 micrograms/day might be needed to increase blood levels to the proposed optimal levels.

In regards to the optimal amount of vitamin D blood levels, it is important to remember that the doses potentially required to reach these levels are substantially higher than the daily recommended intake set forth by the Institute of Medicine, which ranges from 5 - 15 micrograms/day depending upon an individual's stage of life.  The 50 microgram/day dose discussed above is actually the current recommended upper intake level.  However, this review is correct that research supports the use of higher amounts of vitamin D for a variety of health benefits.  The research as a whole has been strong enough to convince the Institute of Medicine to re-evaluate its vitamin D recommendations with potentially new recommendations to be revealed this summer.  The NIH's Office of Dietary Supplments has an excellent Fact Sheet on vitamin D based on current recommendations and makes a good companion read to this new review article.

Getting enough vitamin D, whether it be through exposure to sunlight or daily consumption, is an important lifestyle choice we all need to make.  Another important lifestyle choice for which we should all strive is maintaining a healthy body weight.  My diet plan is a simple way to manage one's body weight, whether looking to lose weight or simply maintain a healthy body weight.

Diet and Lifestyle Factors Associated with Telomere Length

Telomeres are DNA sequences found at the ends of chromosomes.  Research has shown that telomere length appears to be associated with aging, such that shorter telomere lengths are associated with shorter life spans.  However, it is unclear whether telomere length is simply a sign of aging or whether the length of the telomere actually contributes to the aging process.  You can read more about the potential role of telomere length in this article.

A new study examined potential relationships between diet and lifestyle factors and telomere length in over 2,000 wome participating in the Nurses' Health Study.  Telomere length was measured in white blood cells from the study participants and correlated with diet and lifestyle factors assessed with a questionnaire.  The results of this study showed that:

• Higher levels of dietary fiber intake were associated with longer telomere length.  This was particularly evident for cereal fiber.
• Shorter telomeres were seen on average in women with higher consumption of linoleic acid, one of the polyunsaturated fats.
• Telomere length was shorter with increasing waist size.

Dietary fiber, fat consumption, and body composition have all been shown to be associated with various health benefits or risks.  Dietary fiber has been shown to have a variety of potential health benefits, so it is interesting to see that it is also associated with longer telomere length, a potential marker of longer life.  In contrast, excess body fat and consumption of some fats have been reported to be risk factors for various chronic health conditions.  Polyunsaturated fats are generally considered one of the healthier types of dietary fat; however, this research would suggest that there might be differences for the specific polyunsaturated fats.

Whether the impact of diet and lifestyle choices on healthy aging is due at least in part to telomere length will require additional research to determine.  Nonetheless, this study suggests that diet and lifestyle choices are modestly related to telomere length.  Overall, this study supports the concept that diet and lifestyle choices impact healthy aging and perhaps life span. 

Making healthier lifestyle choices should be an important part of each of our daily routines.  One such choice we can all make is to maintain a healthy body weight.  Following my easy diet plan is a simple way to do just that.