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SUBJECT: A ton of extra notes worth sharing

With no classes to prepare, I can finally clear out all of the old notes that I felt were important to share. I shall try to organize them to be brief in this email, but hope you have time to peruse the much longer details at my website.

1. Keep active frequently

From Juvenon Health Journal - Motion-sensing underwear reveals interesting results 
Compelling data indicates that an hour at the gym does not make up for 12 hours sitting idle. Dr. Levine’s 2006 study on NEAT actually used motion-sensing underwear to track every step and fidget of 20 non-exercisers (half were obese, half were not). All of the participants were self-proclaimed “couch potatoes” who didn’t engage in any type of formal exercise before or during the test.

After 10 days, researchers found that the obese subjects were seated an average of 164 minutes longer each day than the lean subjects. Both lean and obese subjects spent about the same amount of time lying down. Additionally, total body movement was negatively linked with fat mass. That is to say, if obese participants had the same basic time sitting, standing and lying as the lean participants, they would have burned an extra 269 to 477 calories a day… or about one cheeseburger.

These results led researchers to pose another question: Do obese people sit more and move less just because they are obese? To explore this idea, the researchers recruited seven of the original 10 obese subjects to participate in a supervised 8-week weight loss program. Meanwhile, nine of the original 10 lean people, plus one more lean volunteer, underwent a supervised program dedicated to gaining weight. After two months, the obese subjects lost an average of 17.6 pounds and the lean participants gained an average of 8.8 pounds. Then they went back to the scientific drawing board and embarked on 10 more days of activity monitoring.

Interestingly, the results stayed about the same with both groups maintaining the same amount of daily movement as before. Researches surmised that some people inherently move less and perform less NEAT each day than others. Does this explain why some people are hopelessly predestined to obesity? NEAT proponents say yes. However, simply by being aware that some people are naturally less inclined to move a lot during the day (NEAT), health care professionals can cajole and urge patients to add even a few steps a day to burn additional calories.

2. Alliance for Aging Research Newsletter - i. The study found that caffeine shortens and alcohol lengthens telomeres -- the end points of chromosomal DNA, implicated in aging and cancer. ii. Exercise Later in Life Tied to Healthy Aging iii. Two mutations in lifespan genes in C. elegans extend life 5-fold.

3. Vitamin D reduces the risk of neurocognitive decline (with video by Dr. Holick).

4. A recent research review justifying the use of intravenous vitamin C to treat cancer. And a review on why vitamin C kills cancer cells without harming normal cells. And further links from a reader about cancer and vitamin C: Vit C therapy: more links to iv vitamin C research: To take chemo or not.

5. The best berries? Here is a comparison of the flavinoid content of various berries. Though blueberries are great, Chokeberries, eaten mainly in Finland, have more than twice the flavinoid content. Life expectancy there is 81, vs. 79.5 in the US.

6. From Balz Frei in the Spring Linus Pauling Institute Newsletter -
a. Director Balz Frei "Advancing healthspan, not just lifespan, is our passion."
b. Physician's Health Study II found major healthspan improvement in those taking a Multivitamin Mineral complex: a significant 8% reduction in total and epithelial cell cancer incidence in male physicians and a 12% reduction in total cancer incidence, excluding prostate cancer. The PHS II also found a significant 9% reduction in the incidence of total cataract. 
c. Common nutrient deficiencies: we know that the large majority of the US population is not “well-nourished” and falls short of getting all of their vitamins and minerals from their diet in levels recommended by the Institute of Medicine’s Food and Nutrition Board. For example, more than 93% of US adults 19 years and older do not meet dietary intake recommendations (called Estimated Average Requirement, or EAR) of vitamins D and E, 61% for magnesium, about 50% for vitamin A and calcium, and 43% for vitamin C.
d. Long term use of antiacid drugs are likely to cause vitamin B12 deficiency
e. Yogurt eaten regularly improves cardiovascular health and successful weight management, esp. B. lactis.

7. Harvard newsletter states low fat diets should be dropped. Coconut oil and palm oil are higher in saturated fat than other plant oils. They are less harmful than partially hydrogenated oil, which is high in trans fats. But they are less beneficial for the heart than plant oils that are rich in unsaturated fats — olive, canola, sunflower, and other oils. Coconut oil increases good cholesterol, which may make it a good choice when cooking a dish that needs a little hard fat.

8. Marriage May Be Good for Your Blood Pressure

9. Low cholesterol correlates with death over age 85

10. Daytime sleepiness, sleep deprivation, and irregular sleep schedules are highly prevalent among college students, as 50% report daytime sleepiness and 70% attain insufficient sleep. 

11. A summary of the EARNEST Project, a five year, 15 nation European study on nutritional influences of early life!

12. A substantial update to my website about asthma by a recent student in my nutrition class. Key nutrition notes are avoid dairy, stress, and processed foods, and get quercetin (onions, garlic), water, yoga and meditation.

13. Neuropathy advice from articles cited at my website -   i. Take alpha-lipoic acid!  A wonderful product, developed by a Medal of Science winner, Bruce Ames, is called Juvenon, which I take every day.  It turns old rats into young ones, improving energy, mood, brain function.  I order it directly on line, and it is wonderful. ii. Take fish oil. All evidence indicates taking 2 g per day. iii. statins cause neuropathy.  If you are taking statins, a common side effect of taking them is leg pain.  For those people, coenzyme Q is a useful supplement that relieves that pain.  You might try it, often sold as coQ10. iv. Get enough vitamin B12.  B12 tablets have enormous dosages, but I take about one tablet a week, particularly because I eat a minimum amount of four legged meat, because that is really hazardous to long term health.

14. Reader's question - I wanted to ask you a few questions, I spent some time on the Nutrition Investigator. We exercise, and eat pretty well.  I noticed these supplements/nutriceuticals on your site. Are you still a fan of Juvenon? Resveratrol? I started taking them, with the young woman program.
Just wanted to check in with you and see if there was anything you might suggest. We could both stand to lose about 10 lbs, not small, but not overwhelming either. RESPONSE: I still take both every morning.  They are both well documented to provide benefits long-term.  For weight loss, I am a big fan of nuts, dark chocolate and fiber -  all things you can eat with pleasure and not gain weight, according to articles at my web site. Thanks for the note.

15. A reader recommended the Happiness Project blog, as a way to get cheerful and nutritious thoughts.

16. Xalo Limitless got a strong endorsement from a reader for providing a long term energy boost. I have not tried it, though it has an interesting list of ingredients. It claims its main effect is from mangosteen, which WebMD states may aid for diseases, though there is no scientific evidence. 4 articles in AJCN do not mention energy effects.

17. I found this article on nutrient requirements of the elderly (over 70) very deficient, e.g. only recommending 400iu of vitamin D. But it does highlight the need to get more protein, B12, D, and K.

18. A recent review about Alzheimer's disease - This review is very well done. The genetics of Alzheimer's disease has been divided into two parts: early onset AD (EOAD) under 65 years of age and late onset AD (LOAD) over 65 years of age in this work. It is well recognized to describe the three main genes involved in EOAD ( APP, PSEN1 andPSEN2) and several genes related with LOAD.

- Roc, Nutrition Investigator
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Researchers had one group meditate, one exercise, and one as a control.  Those who meditated missed 76% fewer days of work, those who exercised missed 48% fewer. -Sci Am. Mind Nov/Dec '12

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