The news keeps getting better about the health benefits associated with consuming whole foods -- from walnuts to apples -- with this latest discovery by Chinese scientists that a compound found in chili peppers lowered the blood pressure of hypertensive rats.

Capsaicin, the active ingredient that makes chili peppers HOT, was responsible for activating the TRPV1 protein in the lining of blood vessels spurs the natural production of nitric oxide that protects vessels from inflammation.

This isn't the only time scientists have studied the effect of capsaicin on blood pressure (results have varied based on short-term use), but a first look at the benefits of long-term treatment. Researchers suspected a link based on lower rates of hypertension in Chinese regions where eating hot foods like chili peppers was more prevalent. Because these results were based on rats, however, we'll be waiting for awhile until scientists figure out how much capsaicin humans must consume to reduce their blood pressure.

And, for folks who can't eat spicy foods, you're in luck too: A few studies have identified a milder pepper containing capsinoids, structurally similar substances to capsaicin with a tiny hot taste threshold, that may produce a similar effect.

Cell Metabolism, Vol. 12, No. 2, pp. 109-110, August 4, 2010 Free Full Text Study

ScienceDaily August 3, 2010

Being a needle-phobe, it's hard for me to get my head around the insertion of long, thin needles in various pressure points throughout the body as being anything but painful. That said, acupuncture is growing in popularity as a safe, non-drug option to relieve pain, and an impressive number of studies are backing up its effectiveness too.

Although no heart-related improvements were observed (cardiac ejection fraction or peak oxygen uptake) in a recent study of 17 patients who had suffered from congestive heart failure, the ability to exercise among folks being treated with 10 sessions of "real" acupuncture was very noticeable: They could walk greater distances over a six-minute stretch than those receiving sham treatments that simulated a needle prick but never broke the skin.

What's more, patients in the acupuncture group recovered quicker from their exercise sessions and felt less exhausted than those in the placebo/sham group.

If you hate needles as much as I do, however, acupuncture may not be the best way to treat your pain, no matter how effective it can be. With that in mind, you'll want to read our latest newsletter feature detailing nine strategies that can ease your pain without drugs. Fortunately, only one of them involves needles…

Image source: Kyle Hunter

Heart June 15, 2010

PhysOrg.com July 1, 2010

Despite the obvious benefits of taking daily medications every day -- especially for those fighting cancer -- you may be very surprised how many folks are skipping or stopping them altogether. Try more than half, according to a study of some 8,800 female patients fighting stages 1-3 hormone-sensitive breast cancer who stopped taking hormone therapy on their own.

Just 49 percent of the women surveyed over the 11-year span of the study completed their regimen of hormone therapy, and 72 percent of this smaller group completed it on time. Among the interesting commonalities shared by patients who took hormone therapy for 4.5 years: They were married, had undergone therapy before, had longer intervals between prescription refills and were of Asian/Pacific Islander descent.

Conversely, patients gave up on hormone therapy for a variety of reasons, including high costs, not understanding the benefits and side effects (hot flashes, fatigue and joint pain). The latter isn't surprising at all, considering some 40 percent of female patients taking aromatase inhibitors experience joint pain and the side effects connected with taking tamoxifen (especially in tandem with other drugs) may be severe, lead researcher Dr. Dawn Hershman told USA Today.

Even worse, patients under age 40 were more likely than any other group to drop therapy, even though their life expectancy was the longest. Some experts point out children -- wanting them or caring for them -- may be a factor in recidivism rates among younger patients too.

I don't mind sounding like a broken record when reminding you to go see your doctor before make any changes to your treatment… Please?

Journal of Clinical Oncology June 28, 2010

healthfinder.gov June 29, 2010

USA Today June 28, 2010

Along with eating healthy varieties of nuts in moderation, brushing your teeth is one of the easier things you can do to protect your heart, according to a British study.

Researchers collected data on nearly 12,000 patients participating in the Scottish Healthy Survey (median age 50) in separate visits on lifestyle habits (including smoking and dental habits and exercise) and medical histories and blood samples. Patients were also asked how often they went to the dentist and how many times they brushed their teeth every day.

During an eight-year follow-up period, 555 patients were diagnosed with cardiovascular problems and nearly a third (170) died from them. By the numbers, toothbrushing less than twice a day was associated with increasing a patient's risk of developing heart problems by 70 percent. What's more, increased concentrations of C reactive protein and fibrinogen (both produced by the liver) were linked to less frequent toothbrushing.

The good news: Dental health among study participants was generally good. Seventy-one percent brushed their teeth twice a day and 62 percent saw the dentist every six months.

British Medical Journal, Vol. 340, pp. 2451, May 27, 2010 Free Full Text Study

Guardian.co.uk May 28, 2010

Medical News Today May 28, 2010

Pistachios recently joined the list of nutty foods, along with walnuts, that can lower your cholesterol levels.

Penn State University discovered this latest benefit of pistachios -- among the highest in antioxidants like beta-carotene, gamma-tocopherol and lutein -- after prescribing a series of diets to 28 healthy patients (ages 35-61), three of which were variations on the Step 1 Diet designed to lower cholesterol. In two of the diets, patients ate either 1.5 or 3 ounces of pistachios. And, pistachios provided either 10 or 20 percent of the energy source and up to 34 percent of the total fat.

Compared to nut-free diets, patients who ate either Step 1 diet based on pistachio nuts had lower amounts of low-density lipoprotein (LDL), known as bad cholesterol that causes inflammation and plaque buildup in blood vessels, and higher quantities of serum antioxidants that lower LDL levels.

The trick about eating nuts for your health: According to our recent feature, just 1.5 ounces, roughly a small handful, is all you'll need to make a difference to your health.

The Journal of Nutrition, Vol. 140, No. 6, pp 1093-1098, June 2010

EurekAlert May 20, 2010

NutraIngredients-USA.com May 20, 2010

Lowering your blood pressure without the need for a drug is another reason for you (and me) to cut down on the amount of sugary-sweet soft drinks we consume every day, in addition to reducing your pancreatic cancer risks (and mine).

Researchers reviewed data on some 800 patients (ages 25-79) who had been diagnosed with prehypertension (blood pressures from 120/80-139/89) to stage 1 hypertension (140/90-159/99) and participated in an 18-month study to better control their high blood pressure by making lifestyle changes very similar to ones we've discussed before in this space.

At the beginning of the study, patients drank about 10.5 ounces of non-diet soft drinks per day, equivalent to about one can of the sweet stuff. But by the end, daily soft drink consumption was cut in half, coinciding with sharp drops in systolic and diastolic blood pressure.

Even though weight loss was partly responsible for these drops, researchers found the connection between sugary soft drinks (ranging from high fructose corn syrup laden carbonated drinks and fruit drinks) and blood pressure to be statistically relevant. No kidding, considering the average American drinks 28 ounces of the sweet stuff every day.

Circulation May 24, 2010

Food Navigator-USA.com May 25, 2010

ScienceDaily May 25, 2010

We've discussed the many ways stress affects your health almost always for the negative in this space. The stress that comes from working overtime, according to a European study, can be just as damaging to your heart.

Based on medical data collected on some 6,000 patients over 11 years, civil service employees who worked more than three hours (on top of their typical seven-hour day) elevated their risk for non-fatal heart attacks, angina and death due to heart disease by 60 percent, compared to those who avoided OT.

Unfortunately, the study pinpointed many possibilities for the spike in heart disease -- type A behaviors, sleep deprivation, stress, a lack of work-related freedom and high blood pressure -- but no firm culprits. And, it didn't track blue-collar workers either, which makes me wonder if those downbeat numbers would've risen even higher.

Unfortunately, stress isn't the only thing that can harm your heart. Check out our Facebook page for an interesting study we posted recently about the deadly mix of bottled-up anger and cardiac problems and many more links to studies than we have room to post here.

European Heart Journal May 11, 2010

ScienceDaily May 11, 2010

With research growing about the many health benefits connected with following a Mediterranean diet, Spanish researchers may have discovered a genetic reason why it works so well for Europeans. And, it's linked to their consumption of virgin olive oil.

Twenty patients, suffering from the cluster of symptoms related to heart disease, stroke and diabetes better known as metabolic syndrome, ate controlled olive oil-based breakfasts with low or high amounts of phenolic compounds.

The connection: Olive oils contain beneficial micronutrients known as phenols, and extra virgin varieties have been found to possess more of them. Previous studies have shown how extra virgin olive oils reduce a number of damaging, pro-inflammatory markers in the human body.

Ninety-eight different genes were identified in the presence of foods cooked with phenol-rich, virgin olive oil, many of them linked to obesity and type 2 diabetes. Even better, the phenols in extra virgin olive oil repressed some of these pro-inflammatory processes, suggesting that a targeted diet can switch the activity of immune system cells to a less harmful inflammatory profile, scientists say.

These findings add to the growing body of knowledge (pun intended) supporting the belief that what you eat can directly affect your health.

BMC Genomics, Vol. 11, No. 253, April 20, 2010 Free Full Text PDF

ScienceDaily April 22, 2010

Daily Mail April 23, 2010

If you were skeptical about the value of walking for your health, this latest follow-up to the Women’s Health Study about the benefits should put any doubts to rest.

Specifically, women who invested at least two hours a week hitting the pavement lowered their overall risk for any stroke by 30 percent, compared to those who didn’t walk at all. And, female patients who walked at a more brisk pace (almost 3 mph) decreased their risks by 37 percent.

The other interesting takeaway from the study sheds some new light on a report we posted in this space about the true health value of walking your dog over joining a gym: The most active female patients lowered their odds of succumbing to any kind of stroke by 17 percent, compared to the least active.

Another reason doing the little things -- like choosing the right foods -- can have such a profound impact on your health.

Stroke April 6, 2010

Medscape April 8, 2010

ScienceDaily April 8, 2010

Two months after the FDA approved the use of rosuvastatin calcium -- the prescription drug known by its far more popular trade name Crestor -- for millions of healthy Americans who have no cholesterol problems, health experts still remain very divided on the necessity of prescribing it.

Some are overjoyed the FDA took a preemptive step, based on scientific evidence culled from the JUPITER study published in 2008, in recommending that Crestor be prescribed to healthy folks with normal or near-normal cholesterol levels but elevated blood levels of C-reactive protein and at least one other risk factor (a family history of heart disease, smoking, high blood pressure).

Others, however, see it as merely promoting a faster track to better health with the help of just one more prescription drug -- albeit a very popular one without a generic equivalent -- while ignoring the real problem: Incorporating realistic changes into their lifestyles and sticking to them.

Despite my family's general poor health footprint, so far, I've been lucky enough to avoid taking a statin drug. If my doctor ever recommended that I take a daily pill for my cholesterol, I'd probably clean up my lifestyle habits that got me into trouble first before considering it (baby steps that I'm already taking, by the way).

My main concerns about taking one more drug mirror those of Dr. Mark Hlatky, a health research and policy expert and professor at Stanford University: It is so much easier to prescribe a drug than to change behavior, and that is my worry. We're heading down that road. Cardiovascular risk prevention is moving in the wrong direction.

A question for my readers: When faced with making a lifestyle change versus taking a pill, do you have any suggestions for making that transition to healthier living any easier, for the benefit of folks like me in the midst of doing it?

healthfinder.gov April 2, 2010

ABC News March 31, 2010

U.S. News & World Report March 1, 2010

New England Journal of Medicine, Vol. 359, No. 21, pp. 2195-2207, November 21, 2008 Free Full Text Study

For far too long, video games have been a popular and all-to-easy punching bag for pop culture critics looking to pin society's failures on (and make excuses for) the lethargy and poor health habits of our nation's kids.

Over the past year, however, the reputation of video games may be turning a corner, thanks to a steadily growing number of studies supporting the use of video games as a fun and easy way to boost a child's activity levels, and, consequently, their health without a whole lot of wailing and gnashing of teeth.

Even better for the collective health of Americans, not all of this recent good news is age-centric. Seniors can use video games -- specifically those made for Nintendo's Wii game console -- to help them fight Parkinson's disease and minor depression.

One report demonstrated how survivors of mild to moderate (ischemic) strokes who used virtual tennis and cooking games for the Wii to relearn their motor skills showed greater improvement (by 30 percent) than a control group assigned to more conventional card or block games.

Another study examined the use of Wii to jump-start the mental and physical health of seniors fighting subsyndromal depression, a common malady linked to functional disability and substantial suffering. More than a third of the patients who played a sports-themed Wii game of their choice on their own during 35-minute sessions three days a week (over two weeks) reduced the symptoms associated with their depression by at least 50 percent. And, many more enjoyed significant improvement in their mental health-related quality of life and greater cognitive stimulation.

More evidence that "youthful" things like the Wii or the iPhone aren't always "wasted" on the young...

American Journal of Geriatric Psychiatry, Vol. 18, No. 3, pp. 221-226, March 2010

ScienceDaily February 28, 2010

American Heart Association February 25, 2010

BusinessWeek February 25, 2010

Image source: Nintendo of America

It's hard to imagine cutting out anything as small as a half-teaspoon of anything in your daily diet would make an impact on your health as great as reducing your risk of heart attack or even death. As we've observed time and again in this space, however, making the simplest changes -- like eating foods more slowly -- can have a huge impact on your health for the positive.

That's why we're far less skeptical than some of you may be about the impact of reducing your salt intake by just a half-teaspoon, based on the results culled from the Coronary Heart Disease Policy Model, a digital simulation of heart disease among adults used by scientists to predict the benefits derived from making changes to the collective diets of Americans.

Saving the lives of some 92,000 Americans and preventing nearly 100,000 heart attacks, merely by reducing one's salt intake by 3 grams isn't just the healthy thing to do (although it's comparable to the effect of quitting smoking). The projected savings to the nation's spiraling-out-of-control health care tab by reducing salt alone may save as much as $24 BILLION.

If you like to add salt liberally to your foods, this single change should be a fairly easy one to make. Making this change may be a bit tricky for some folks, however, who don't add salt to anything (that's me). For example, an average 14-ounce can of green beans contains nearly 1,300 mg of salt.

All the more reason for me and you to pay closer attention to nutritional labels, particularly the salt that hides in processed foods.

New England Journal of Medicine January 20, 2010 Free Full Text Study

EurekAlert January 20, 2010

Last month in this space, we told you about the fight many childhood cancer survivors may face with heart disease as they mature into adulthood. Evidently, the reverse may be true as well, specifically for patients undergoing heart transplants who have a greater risk of skin cancer.

Although it's no secret organ transplant recipients cope with a greater risk of skin cancers, Mayo Clinic researchers learned heart transplant patients are at least twice as likely to tackle skin cancer issues compared to those who receive new kidneys.

Based on health reviews of 312 heart transplant patients, nearly half developed skin cancer over the course of the 19-year study. Additionally, the incidence of squamous-cell carcinoma after the diagnosis of the first basal-cell carcinoma (the most common form of nonmelanoma skin cancer and the most easily treated one) was nearly 100 percent, within seven years. The primary culprits for this growing risk: The older age of the patient and the immunosuppressant drugs heart transplant patients take to prevent their bodies from rejecting their new organs.

Surprisingly, however, the mortality rate associated with skin cancer among transplant patients was very, very low: Only one transplant patient died from skin cancer.

Archives of Dermatology, Vol. 145, No. 12, pp. 1391-1396, December 2009

heartwire December 29, 2009

ScienceDaily December 24, 2009

Shortly after the release of a stinging study linking the presence of Bisphenol A (BPA) to an elevated risk of heart disease among Americans, the U.S. Department of Health and Human Services has allotted $30 million to study the health effects of this common, and quite possibly, very harmful chemical used in the production of baby bottles, water bottles and plastic food containers.

In fact, this latest study merely confirmed the findings of earlier research released two years ago by the same team of British scientists who discovered a connection between elevated urinary BPA concentrations and adverse health problems in adults related to obesity, diabetes, liver function and insulin.

Although urinary concentrations of BPA among Americans for the latest study had dropped by nearly a third compared to the previous report, those levels were still linked to a higher prevalence of heart disease among some 3,000 adults (ages 18-74). To put the numbers into perspective, a 60-year-old male whose BPA levels were in the top third has a 10 percent risk of having heart disease.

Despite the dose of reality delivered across the pond from UK researchers, the FDA still supports -- for now -- the use of BPA in bottles, deputy commissioner Dr. Joshua Sharfstein says, "because the benefit of nutrition outweighs the potential risks of BPA." Still, big business has already paid attention to this take-home message long before the feds: Ninety percent of the baby bottles now produced for the American market contain no BPA.

PLOS One January 13, 2010 Free Full Text Study

ScienceDaily January 13, 2010

WebMD January 12, 2010

healthfinder.gov January 15, 2010

Prostate cancer is the most common form of cancer experienced by American men, other than skin cancer, according to the American Cancer Society. And, even though some 16 percent of all men (close to one out of every six) will be diagnosed with prostate cancer during their lifetimes and it is the second leading cancer-related deaths, only one of every 35 will die from it.

Sounds like reasonably good odds and not particularly deadly ones either, especially if you take care of your health and get the right amount of exercise. So why does the stress of receiving such a diagnosis put male patients at greater risk of cardiovascular problems and suicide?

A study of nearly 169,000 Swedish men culled from the Swedish Cancer Registry from 1961-2004 discovered patients prior to 1987 were 11 times more likely to experience a fatal cardiovascular event during the initial week after being told about their prostate cancer diagnosis. Over a year's time, prostate cancer patients were twice as likely to have a heart attack. Thankfully, those numbers dropped significantly after 1987 to just triple the risk of a cardiovascular event during the first week after a diagnosis, compared to healthy men, and a constant, but slightly elevated risk during the first year after a diagnosis.

And, although the risk of suicide was very tiny (136 patients took their lives during the study), the greatest danger for men came during the first week after a diagnosis.

Just another reason the proper care and handling of emotions is an important part of any cancer survivor's tool kit.

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PLOS Medicine December 15, 2009 Free Full Text Study

Natural News.com December 29, 2009

Yahoo News December 15, 2009