June 2019
Ease Migraine
JUNE’S
Probiotics and ginger reduced headache pain and frequency What is migraine? Unlike a common tension headache, where blood vessels contract, in migraine, doctors believe blood vessels dilate, often causing visual aura effects in addition to throbbing pain. Symptoms can last for hours and up to days, and may include extreme sensitivity to light and sound, nausea and vomiting. Those who experience 14 or fewer episodes per month have “episodic” migraine, while those with 15 or more have “chronic” migraine.
Multi-strain probiotics In this study, 79 people with fewer than 10, and up to more than 15, migraines per month, took a placebo or a multi-strain probiotic capsule with at least 2-billion live probiotics, twice per day. After eight weeks, for those with the most-frequent migraines, the probiotics group reported nearly 10 fewer migraines per month compared to less than one fewer for placebo. The probiotics group also reported less severe symptoms, shorter duration, and less need for medication. In those with lower-frequency migraines, after 10 weeks, while the placebo group had not significantly improved, the probiotics group reported 2.6 fewer migraines per month, with
less severe symptoms and less need for medication.
Ginger extract This study took place in a hospital emergency room, where 60 people with lower-frequency migraines were admitted for intravenous treatment with the NSAID ketoprofen, plus either a placebo or 400 mg of ginger extract. Participants kept track of their symptoms from the time they arrived at the ER, and each half-hour after treatment, through two hours. Beginning at one hour after treatment and continuing through two hours, compared to placebo, those taking ginger reported significantly lower levels of migraine pain, fewer visual symptoms, were better able to function physically and mentally, and said they were happier with their treatment. Reference: Cephalalgia; 2019, January 8, Published Online
Healthy Insight
Magnesium Boosts Vitamin D People who take vitamin D supplements but who have low magnesium levels may not be getting a vitamin D benefit. Without enough magnesium, vitamin D stores in the body remain inactive, and taking vitamin D supplements when magnesium is low can raise circulating calcium and phosphate levels, possibly leading to blood vessel calcification. When magnesium levels are good, the body needs less vitamin D to reach adequate D levels, and inactive vitamin D stores become active. Also, when magnesium and vitamin D levels are optimal, chances for bone thinning (osteoporosis) and bone fracture are less. Reference: Journal of the American Osteopathic Association; March, 2018, Published Online
This Issue
Vitamin D and spirulina reduced 2 COPD, improved respiratory fitness Vitamin D and omega-3s boost circulatory health
2
Ginseng and melatonin improve lipid profiles
3
Nutrients preserve youthful skin, reduce eczema
3
Aged garlic extract reduced gingivitis
4
Breathe! Nutrients reduced COPD, improved respiratory fitness Vitamin D for COPD In chronic obstructive pulmonary disease (COPD), it is difficult to breathe fully, with symptoms at times becoming more acute, called exacerbations, which require medication. In this review of three vitamin D studies, covering 469 men and women, aged 40 to 86, with moderate to very severe COPD, doctors administered a placebo or doses of vitamin D from 36,000 IU to 100,000 IU per month. The primary purpose of the studies was to measure the rate of COPD exacerbations that required treatment with corticosteroids, antibiotics, or both. Overall, while there were no changes in those who began the study with vitamin D levels greater than 25 nanomole per liter of blood, or 10 nanograms per milliliter of blood,
those who began the study with lower levels of vitamin D and who took vitamin D during the study saw rates of exacerbations requiring medication drop by 45 percent.
Spirulina increased oxygen capacity
spirulina groups lost weight, saw increased time to fatigue during exercise, and had a slower buildup of lactic acid—high levels of which can cause a sensation of muscle burning—indicating more efficient use of oxygen. Reference: BMJ Journals-Thorax; 2018, 212092, Published Online
Spirulina contains over 50 vitamins and minerals including phytonutrients, carotenoids, chlorophyll, and protein. In this study, doctors divided 52 overweight or obese sedentary men into one of four groups: physical exercise only, exercise with spirulina, spirulina without exercise, and neither spirulina nor exercise. Compared to the no exercise/ no spirulina group, the three other groups lost more body fat and increased maximum oxygen capacity. Both
Healthy Heart
Vitamin D and omega-3s boost circulatory health Vitamin D reduces artery stiffness Stiff arteries contribute to circulatory problems, and recent research shows a link to low levels of vitamin D. In this study, 70 overweight African-Americans, aged 13 to 45, with deficient vitamin D levels at or below 20
nanograms per milliliter of blood (ng/ mL), took 600 IU, 2,000 IU, or 4,000 IU of vitamin D per day, or a placebo. After 16 weeks, the placebo group saw a 2 percent increase in artery stiffness, and those taking 600 IU of vitamin D had a 0.1 percent increase. The 2,000 IU group saw artery stiffness decrease by 2 percent and, in what doctors said was a rapid improvement, the 4,000 IU vitamin D group had a 10.4 percent decrease in artery stiffness. Vitamin D levels improved to sufficient levels in both the 2,000 IU and 4,000 IU vitamin D groups, to 30 and 35.7 ng/mL, respectively.
Omega-3s lower heart rate New evidence suggests how fast the heart beats while at rest is a key factor in circulatory and all other causes of death. 2
In this review of 51 placebo-controlled omega-3 studies covering 3,000 participants, compared to placebo, those who took an omega-3 supplement had a small—but significant—average reduction in heart rate of 2.23 beats per minute. Individually, there was no separate benefit for EPA, but DHA provided a significant benefit: an average of 2.47 fewer resting heartbeats per minute. Doctors said this is important because most participants had normal resting heart rates, and calculate that 3.2 fewer beats-per-minute would lower chances for a sudden fatal heart event by 7.5 percent. Reference: PLoS One—Journals; December, 2017, 0188424, Published Online
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Healthy Lipids Ginseng and melatonin improve lipid profiles and other health measures Ginseng improves cholesterol in type 2 diabetes Ginseng is an adaptogen—a substance that helps the body respond to stress, that has been used in Asia for centuries. American ginseng, native to North America and cultivated in China,
is in such high demand that some U.S. states have declared it an endangered species. In this study, 24 men and women with type 2 diabetes, overweight with elevated long-term average blood sugar levels (HbA1C), took a placebo or 1,000 mg of American ginseng per day, in alternating eight-week phases. While the placebo group did not improve, during the ginseng phase, LDL, the “bad” cholesterol, decreased an average of 12.3 percent, and the ratio of LDL to HDL, the “good” cholesterol, decreased 13.9 percent. Long-term and fasting blood sugar levels also declined, by 0.29 percent and 12.78 milligrams per deciliter of blood, respectively. Systolic blood pressure also declined by an average of 5.6 mmHg for ginseng.
Melatonin lowers cholesterol Melatonin is a naturally occurring hormone in the body best known for regulating the natural sleep-wake cycle. Recent research has expanded to include cognitive, musculoskeletal, and metabolic health. In this review, doctors analyzed findings from eight placebocontrolled trials of melatonin and lipids covering people aged 16 to 74. Overall, those taking melatonin saw an average reduction in total cholesterol of 18.48 milligrams per deciliter of blood (mg/dL), and 32.54 mg/dL lower triglycerides. The best results occurred in studies lasting at least eight weeks that used doses of melatonin of at least 8 mg per day. Reference: European Journal of Nutrition; February, 2018, Published Online
Healthy Skin
Nutrients preserve youthful skin, reduce eczema Astaxanthin reduces oxidative stress Antioxidants may slow the aging effects of oxidation on the skin. With age, the skin sheds more cells, has increases in microbial organisms, and less lubricating lipids. In this study, 31 men and women, aged 40 or older, took 4 mg of astaxanthin per day. After four weeks, a sign of oxidative stress, malondialdehyde, was lower by 21.7 percent. Analyzing the skin, doctors found less shedding and lower microbial presence. There was also a significant increase in lipid droplet size, indicating more supple, hydrated, and youthful skin. Doctors explained the skin is lipidic (oily) in nature, and that lipids provide an important barrier function. The study findings support their theory that a lipid-soluble antioxidant such as
astaxanthin would provide protective and restorative effects.
Probiotics reduce eczema Atopic dermatitis, the most common form of eczema, is a defect in the skin immune system that causes severe itching, scaling, and surface loss of the skin. In this study, 50 children and young adults, aged 4 to 17 with moderate atopic dermatitis, took a placebo or a probiotic containing B. lactis, B. longum, and L. casei, while continuing to use topical corticosteroids for skin flare-ups. After 12 weeks, those taking probiotics saw an 83 percent reduction in symptoms compared to 24 percent for placebo. Also, those on probiotics reduced by 29 percent the number of days requiring topical corticosteroids to treat skin flare-ups.
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Commenting on the findings, doctors said probiotics could be used more widely in clinical practice to treat atopic dermatitis. Reference: Nutrition Research; October, 2017, Published Online
June 2019 3
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Healthy Teeth & Gums Aged garlic extract reduced gingivitis Less inflammation and bleeding Gingivitis is a common type of gum disease that develops when bacterial plaque builds up along the gum line and in between teeth. In this study, 134 men and women, average age 33, with gingivitis, took a placebo or a daily dose of aged garlic extract (Kyolic®). Dental examiners measured the number of bleeding sites and assessed gum health at the start of the study, and monthly for four more months. Using a standard index of clinical gingival symptoms, while the placebo group had not improved, those taking aged garlic extract saw significant reductions in inflammation, and in the number and severity of bleeding sites, 4
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beginning at month one and continuing through four months. When plaque builds up, it triggers an immune response, which, if left unchecked, can destroy gum tissue. Doctors said garlic helps control bad bacteria and promote good bacteria, keeping a healthy balance in the mouth. Reference: Journal of Clinical Dentistry; 2018, Vol. 29, No. 2, 52-6
We’re dedicated to discovering the benefits of good nutrition and healthy lifestyle, and hope this issue of Dish informs and inspires you to take an active role in your health. Please ask us to assist you with any natural products you would like to know more about. These articles provide nutritional information only and do not replace professional medical advice. Printed on Recycled Paper
June 2019
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