Archive for the 'healthy aging spotlight' Category

Joint Health – Chondroitin Sulfate

Published on May 15, 2012 in chondroitin sulfate, healthy aging spotlight and joint health. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Joint Health – Chondroitin Sulfate

Chondroitin sulfate is another key structural component of joint cartilage that works hand-in-hand with hyaluronic acid and glucosamine sulfate. Just like its two partners, chondroitin sulfate also has been shown repeatedly to enhance joint health and function. For example, in randomized, double-blind, placebo-controlled studies of subjects with joint discomfort due to various causes, dietary supplementation with chondroitin sulfate (1200 mg daily for 6 months) enhanced joint comfort and increased joint mobility, while also supporting the structural cushioning ability of cartilage tissue. Daily consumption of only 800 mg of chondroitin sulfate has been equally effective, although results were not apparent until after continuous supplementation for one year or more. Several groups of investigators have applied the techniques of meta-analysis to evaluate dietary supplementation with chondroitin sulfate. They have concluded that 1200 mg of chondroitin sulfate consumed daily for at least 4 months will produce noticeably improvements in joint comfort and function.9-11 Chondroitin sulfate also has a high safety profile and fits the mold of being a core nutrient for joint wellbeing.

Next Best Kept Secrets to Healthy Aging topic:
Joint Health – Type II Collagen

References:
9. Flex Protex 215 McAlindon TE, LaValley MP, Gulin JP, Felson DT. Glucosamine and chondroitin for treatment of osteoarthritis: A systematic quality assessment and meta-analysis. JAMA 2001;283:1469-1475.
10. Flex Protex 159 Pendleton A, Arden N, Dougados M, Doherty M, Bannwarth B, Bijlsma JWJ, Cluzeau F, Cooper C, Dieppe PA, Günther K-P, Häuselmann HJ, Herrero-Beaumont G, Kaklamanis PM, Leeb B, Lequesne M, Lohmander S, Mazieres B, Mola E-M, Pavelka K, Serni U, Swoboda B, Verbruggen AA, Weseloh G, Zimmermann-Gorska I. EULAR recommendations for the management of knee osteoarthritis: Report of a task force of the Standing Committee for International Clinical Studies Including Therapeutic Trials (ESCISIT). Ann Rheum Dis 2000;59:936-944.
11. Leeb BF, Schweitzer H, Montag K, Smolen JS. A meta-analysis of chondroitin sulfate in the treatment of osteoarthritis. J Rheumatol 2000;27:205-211.

Joint Health – Glucosamine Sulfate

Published on May 10, 2012 in glucosamine sulfate, healthy aging spotlight and joint health. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Joint Health – Glucosamine Sulfate

Glucosamine sulfate is another component of healthy joint cartilage that can be delivered to your joints through dietary supplementation. The results of 2 “gold standard,” randomized double-blind placebo-controlled clinical trials have shown conclusively that men and women with mild to moderate degrees of joint discomfort and loss of flexibility experience clinically important improvements in joint ease and comfort, after a month of dietary supplementation with 1500 mg of daily glucosamine sulfate.4,5 In addition, these improvements in joint characteristics are accompanied by increased ability to utilize the joint in daily activities – with minimal or no side effects – an important feature of any joint supportive therapy.

The results of two much longer randomized double-blind placebo-controlled clinical trials confirm the joint-friendly properties of glucosamine sulfate. In these two studies, 3 years of dietary supplementation with glucosamine sulfate (1500 mg/day) restored joint tissue and structure, and increased joint function while promoting joint comfort and mobility.6,7 Various groups of investigators have concluded that daily dietary supplementation with 1500 mg of glucosamine sulfate for 6 weeks or more reduces joint discomfort and increases joint mobility, flexibility and ability to bear weight with excellent safety. The most recently completed systematic analysis concluded that 1500 mg of glucosamine sulfate daily is “effective and safe” in supporting knee joint function and wellness.8 Glucosamine sulfate has been established as one of the foundational nutrients for promoting joint health as it is a key building block for strong healthy joints.

Next Best Kept Secrets to Healthy Aging topic:
Joint Health – Chondroitin Sulfate

References:
4. Flex Protex 197 Drovanti A, Bignamini AA, Rovati AL. Therapeutic activity of oral glucosamine sulfate in osteoarthrosis: A placebocontrolled double-blind investigation. Clin Ther 1980;3:260-272.
5. Flex Protex 198 Rovati LC. Clinical research in osteoarthritis: Design and results of short-term and long-term trials with disease-modifying drugs. Int J Tiss Reac 1992;14:248-251.
6. Flex Protex 201 Pavelka K, Gatterova J, Olejarova M, Machacek S, Giacovelli G, Rovati LC. Glucosamine sulfate use and delay of progression of knee osteoarthritis. A 3-year, randomized, placebocontrolled, double-blind study. Arch Intern Med 2002;162:2113-2123.
7. Flex protex 204 Christgau S, Henrotin Y, Tanko LB, Rovati LC, Collette J, Bruyere O, Deroisy R, Reginster JY. Osteoarthritic patients with high cartilage turnover show increased responsiveness to the cartilage protecting effects of glucosamine sulphate. Clin Exp Rheumatol 2004;22:36-42.
8. Flex Protex 216 Poolsup N, Suthisisang C, Channark P, Kittikulsuth W. Glucosamine long-term treatment and the progression of knee osteoarthritis: Systematic review of randomized controlled trials. Ann Pharmacother 2005;39:1080-1087.

Joint Health – Fish Oils

Published on May 3, 2012 in healthy aging spotlight, joint health and omega 3 fish oil. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Joint Health – Fish Oils

Fish oils promote joint flexibility and ease of motion. In a study published recently in Nutrition, supplementation with 3000 mg of fish oils daily promoted healthy joint movement and flexibility in a group of middle-aged men.2 This is just one example of the evidence that confirms the benefits that fish oils can provide to your joints. Recently, a meta-analysis of clinical studies concluded that consumption of fish oils led to the promotion of feelings of comfort and ease in the joints of individuals supplementing with them.3 Fish oils play a vital role in supporting the recovery of joint comfort and function associated with everyday activities.

Next Best Kept Secrets to Healthy Aging topic:
Joint Health – Glucosamine Sulfate

References:
2. Herbert AA, Kondo CR, Almendra CL, Matsuo T, Dichi I. Supplementation of fish oil and olive oil in patients with rheumatoid arthritis. Nutrition 2005;21:131-136.
3. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain 2007;129(1-2):210-23.

Joint Health – Hyaluronic Acid

Published on April 20, 2012 in healthy aging spotlight, hyaluronic acid and joint health. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Joint Health – Hyaluronic Acid

Hyaluronic acid is a component found in normal, healthy joint tissue. As shown in research recently published in the Journal of Physiology, hyaluronic acid is responsible for keeping the joints hydrated – a property vital to the ability of joints to absorb shock and carry weight.1 The slowdown in hyaluronic acid replenishment in joint cartilage that accompanies getting older can result in hyaluronic acid deficiency within a joint. Hyaluronic acid deficient joints become dry and lose their cushioning properties, predisposing them to a decrease in mobility.

Published scientific research has demonstrated that ensuring sufficient amounts of hyaluronic acid are available to your joints can promote joint health and function. The importance of the function of hyaluronic acid in joint tissue clearly substantiates the benefits of including it in your personal Joint Health program. See much more on hyaluronic acid in the dedicated chapter found later in the book.

Next Best Kept Secrets to Healthy Aging topic:
Joint Health – Fish Oils

References:
1. Scott JE, Stockwell RA. Cartilage elasticity resides in shape module decoran and aggrecan sumps of damping fluid. Implications in osteoarthrosis. J Physiol 2006; Mar. 31. doi: 10.1113/ jphysiol.2006.108100 (http://jp.physoc.org/cgi/content/abstract/jphysiol.2006.108100v1).

Tips for Better Bone Building, Part 13: Exercise

Published on March 30, 2012 in bone health and healthy aging spotlight. 2 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 13: Exercise

Exercise is beneficial to bone health. “Use it or lose it” applies here – bones respond to loading and will increase their structural strength to meet gradually increasing demands. But, if never challenged, the failure point at which a bone will break instead of bend decreases, increasing the chances of incurring a spontaneous fracture.

The proof is in the data – volumes of it. For example, participation in regular physical activity more than ten hours a week cuts the chances of a man breaking a hip about in half. Women who exercise regularly have denser bones and less risk of developing osteoporosis. The degree of benefit depends on the duration and intensity of the activity – from the bones’ points of view. The more the activity requires your skeleton to bear weight, the better. Weight-lifting is better than gymnastics, gymnastics is better than running, running is better than swimming and swimming beats sitting around.

There may be a fringe benefit to all this exercise. According to the results of a study published recently in Europa Medicophysica, regular controlled exercise improves spinal stability and decreases chronic low back pain.24

Enhancing bone health and structure requires a fundamental approach to establish habits that include several elements of a healthy skeletal support system. This approach encompasses dietary habits such as ensuring adequate protein intake, healthy amounts of calcium, and decreasing alcoholic and high phosphorus beverages, lifestyle approaches such as weight-bearing exercise, and smart supplementation with bone-building vitamins, minerals and other nutrients. By providing the bones with the building blocks they crave, you can ensure the structural support system of the body will remain stronger – longer.

Next Best Kept Secrets to Healthy Aging topic:
Joint Health

References:
24. Celestini M, Marchese A, Serenelli A, Graziani G. A randomized controlled trial on the efficacy of physical exercise in patients braced for instability of the lumbar spine. Eura Medicophys 2005;41:223-231.

Tips for Better Bone Building, Part 12: Vitamin K

Published on March 23, 2012 in bone health, healthy aging spotlight and vitamin k. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 12: Vitamin K

Vitamin K is required for the production of the second most important protein (other than collagen) in bone – osteocalcin. This would suggest a connection between vitamin K intake and bone health. Indeed, human bone mineral density is proportional to vitamin K intake. This conclusion was confirmed and extended by the findings of an extensive analysis of published research that firmly suggested superior bone health with daily dietary supplementation of between 10 mcg and 45 mcg of vitamin K.23

Adults may have poor vitamin K status because 1) the widespread use of “blood-thinning” medications may interfere with this vitamin, 2) the primary dietary sources of vitamin K are the green leafy vegetables, which commonly are minimized in the North American diet, 3) more than dietary sources, humans rely on gut bacteria to produce vitamin K from dietary fiber, another often-avoided dietary necessity. The typical low-vegetable, low-fiber diet may be causing a form of undiagnosed vitamin K deficiency, manifested as impaired bone health.

The fear with excessive vitamin K intake is also the fact that vitamin K has interactions with blood clotting proteins. This is a valid concern for many individuals who are taking blood thinners and other medications. Recently, a form of supplemental vitamin K, known as menaquinone-7 (or MK-7), has come onto the dietary supplement scene. The menaquinones are a group of compounds that comprise the vitamin K2 family. MK-7 is much safer that vitamin K1 and possibly much more effective in supporting bone health. Several studies point to the beneficial effects of supplementation with vitamin K2 as MK-7. This form of vitamin K has health benefits beyond its important actions on bone, and may support cardiovascular and arterial health as well. MK-7 is naturally found in natto, a traditional fermented soy food consumed in Japan and some other Asian countries. With a better safety profile and superior health benefits, MK-7 should be considered a preferential supplemental form of vitamin K.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 13: Exercise

References:
23. Cockayne S, Adamson J, Lanham-New S, Shearer MJ, Gilbody S, Torgerson DJ. Vitamin K and the prevention of fractures: Systematic review and meta-analysis of randomized controlled trials. Arch Intern Med 2006;166:1256-1261.

Tips for Better Bone Building, Part 11: Ipriflavone

Published on March 21, 2012 in bone health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 11: Ipriflavone

In an effort to increase the effectiveness and acceptability of soy isoflavones, a modified isoflavone called ipriflavone was developed. When 600 mg of ipriflavone have been combined with 1000 mg of calcium daily, vertebral bone mass was enhanced in a group of postmenopausal women.21

Unfortunately, a shadow of doubt has been cast over the effectiveness of ipriflavone as a result of a misunderstanding of the results of a study published in the Journal of the American Medical Association22. The results of that study showed pretty conclusively that if 600 mg of ipriflavone daily was combined with a dramatically calcium deficient diet (only 500 mg daily!), postmenopausal women still lost bone mass. Obviously, if the diet isn’t sufficient in calcium, and therefore the body lacks calcium, bones are liable to be weak. Seems like a no-brainer, doesn’t it? The correct message of this study is that if you want to improve bone health, no matter what you rely on to stimulate bone formation and slow resorption, enough calcium has to be available to make it work.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 12: Vitamin K

References:
21. Gennari C, Agnusdei D, Crepaldi G, Isaia G, Mazzuoli G, Ortolani S, Bufalino L, Passeri M. Effect of ipriflavone—a synthetic derivative of natural isoflavones—on bone mass loss in the early years after menopause. Menopause 1998;5:9-15.
22. Alexandersen P, Toussaint A, Christiansen C, Devogelaer JP, Roux C, Fechtenbaum J, Gennari C, Reginster JY; Ipriflavone Multicenter European Fracture Study. Ipriflavone in the treatment of postmenopausal osteoporosis: A randomized controlled trial. JAMA 2001;285:1482-1488.

Tips for Better Bone Building, Part 10: Soy Protein Isoflavones

Published on March 12, 2012 in bone health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 10: Soy Protein Isoflavones

Soy protein contains a set of phytochemicals called isoflavones. These phytonutrients are absorbed into the human blood stream and circulate to a variety of tissues where they interact with the processes regulating cell functions. One area of isoflavone biology that has received a great deal of attention is the support of bone health. Studies consistently show a beneficial effect of soy isoflavone consumption on human bone. The results of a hallmark randomized, placebo-controlled study demonstrated that several months of daily supplementation with 90 mg of soy isoflavones facilitated an increase in the bone mineral content and bone mineral density of the spine in postmenopausal women.17 In contrast, only 56 mg daily was not effective. Another randomized, placebo-controlled study showed that daily consumption of 80 mg of soy isoflavones for 6 months supported the density of vertebral bone in perimenopausal women.18 In confirmation of previous studies, two studies published recently demonstrated that less than 80 mg of soy isoflavones daily is ineffective in promoting bone health in postmenopausal women.19,20

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 11:  Ipriflavone

References:
17. Potter SM, Baum JA, Teng H, Stillman RJ, Shay NF, Erdman JW Jr. Soy protein and isoflavones: Their effects on blood lipids and bone density in postmenopausal women. Am J Clin Nutr 1998;68(Suppl.):1375S-1379S.
18. Alekel DL, Germain AS, Peterson CT, Hanson KB, Stewart JW, Toda T. Isoflavone-rich soy protein isolate attenuates bone loss in the lumbar spine of perimenopausal women. Am J Clin Nutr 2000;72:844-852.
19. Roughead ZK, Hunt JR, Johnson LK, Badger TM, Lykken GI. Controlled substitution of soy protein for meat protein: Effects on calcium retention, bone, and cardiovascular health indices in postmenopausal women. J Clin Endocrinol Metab 2005;90:181-189.
20. Arjmandi BH, Lucas EA, Khalil DA, Devareddy L, Smith BJ, McDonald J, Arquitt AB, Payton ME, Mason C. One year soy protein supplementation has positive effects on bone formation markers but not bone density in postmenopausal women. Nutr J 2005;4:8. doi:10.1186/1475-2891-4-8 (http://www.nutritionj.com/content/4/1/8).

Tips for Better Bone Building, Part 9: Protein

Published on February 24, 2012 in bone health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 9: Protein

A myth that still circulates in the world of nutrition is that eating large amounts of lean protein will increase calcium loss through the urine and predispose to osteoporosis. This has been proven to be a misconception and is just wrong. For example, when middle-aged men and women with a long history of fearful low-protein diets (providing less than 15% of total calories as protein) were fed either placebo or 55 g/day of a high quality animal meat protein in a study published recently in the Journal of Endocrinology and Metabolism, the normalization of protein intake had no effect on urinary excretion of calcium but decreased bone resorption and increased the secretion of the cytokine, insulin-like growth factor-1 (IGF-1).15 Because a major function of IGF-1 in adults is to stimulate bone formation, the combination of no effect on calcium loss, decreased bone resorption and stimulation of bone formation substantiate the conclusion that ensuring adequate healthy protein intake is truly beneficial to bone health. Of course, adequate protein intake is also beneficial for immune health, healthy blood sugar balance, and a number of other physiological effects.

This conclusion finds additional support in the results of a study published recently in the Annals of Surgery.16 In this study, injections of human growth hormone were used to stimulate IGF-1 production and secretion into the blood. Increased serum IGF-1 concentrations were accompanied by increased total body bone mineral content. Because IGF-1 independently stimulates bone formation, this result indicates that any means that increases IGF-1 production, including increasing the daily intake of high-quality low-fat protein, will likely enhance bone health.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 10: Soy Protein Isoflavones

References:
15. Dawson-Hughes B, Harris SS, Rasmussen H, Song L, Dallal GE. Effect of dietary protein supplements on calcium excretion in healthy older men and women. J Clin Endocrinol Metab 2004;89:1169-1173.
16. Przkora R, Herndon DN, Suman OE, Jeschke MG, Meyer WJ, Chinkes DL, Mlcak RP, Huang T, Barrow RE. Beneficial effects of extended growth hormone treatment after hospital discharge in pediatric burn patients. Ann Surg 2006;243:796-801.

Tips for Better Bone Building, Part 8: Saturated Fat

Published on February 22, 2012 in bone health and healthy aging spotlight. 0 Comments

This is part of our ongoing The Best Kept Secrets to Healthy Aging spotlight. Each week, we will be posting some of the great information that’s packed into our book, The Best Kept Secrets to Healthy Aging.

Today’s topic:
Tips for Better Bone Building, Part 8: Saturated Fat

In most areas of human health, whenever fish oils are beneficial, saturated animal fats are detrimental. Your bones are no exception. As shown by the results of a study of 14,850 men and women (part of the National Health and Nutrition Examination Survey III) the more saturated fat that is consumed every day, the weaker the bones of the hip become.14 The bone-weakening effects of saturated fatty acids may result from the tendency of this type of fat to increase inflammation, both locally within the hip and systemically throughout the body. This finding is in line with everything else that is known about saturated fats, which as a body of evidence encourages you to reduce your consumption of these generally unhealthy fats.

Next Best Kept Secrets to Healthy Aging topic:
Tips for Better Bone Building, Part 9: Protein

References:
14. Corwin RL, Hartman TJ, Maczuga SA, Graubard BI. Dietary saturated fat intake is inversely associated with bone density in humans: Analysis of NHANES III. J Nutr 2006;136:159-165.