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March 2009 Newsletter
by Beth Ley, Ph.D.
www.blpublications.com
NHL Ministries
IN THE NEWS
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Omega-3s Affirmed as Mood Lighteners
Three new studies support the idea that omega-3s enhance mood; Only women benefited in one study;
Omega-3 EPA rivaled Prozac in another clinical trial
Mood is a matter of more than mere chemistry ... but there's ample evidence that nutrition can affect
the way we feel.
Key Points
* U.S. epidemiological study finds a 25-34% drop in depressive symptoms among women who
consume higher levels of omega-3s.
* Canadian pilot clinical trial finds omega-3 EPA superior to placebo for women with mild
depression.
* Anglo-Iranian pilot clinical trial finds omega-3 EPA as effective as Prozac.
The results of a new epidemiological study and two new clinical trials support prior findings, most of
which link increased intake of omega-3s to reduced risk of depression. In fact, an expert panel of the
American Psychiatric Association concluded in 2007 that adequate intake of omega-3s may help people
maintain a good mood.
UNC study finds omega-3s lighten women's mood, but not men's.
Researchers from Chicago 's Feinberg School of Medicine, the University of North Carolina , and the
University of California joined to conduct an epidemiological study among 3,317 African-American and
Caucasian men and women (Colangelo LA et al. 2009).
The researchers, led by Laura Colangelo, compared the participants' reported dietary intakes of fish and
long-chain omega-3s from fish oil (EPA and DHA) to the symptoms of depression measured using a standard
test (Center for Epidemiological Studies Depression Scale).
Dr. Colangelo and her team reported that, for the population as a whole, higher intake of EPA, DHA, and
EPA plus DHA were associated with a reduced risk of depressive symptoms after ten years.
Women showed more benefit, with those reporting highest intakes of fish reporting 25 percent less
depressive symptoms. Among women, the highest estimated intakes of EPA, DHA, and EPA plus DHA - based on
the amounts and kinds of fish they reported eating - were associated with a 34, 34, and 29 percent
reduction in risk, compared to women with the lowest average intakes.
The researchers noted that a study with rats suggested that omega-3s may increase dopamine levels, and
thereby boost mood, while another mechanism may be linked to inflammation, which omega-3s tend to reduce
or moderate. As they wrote, "Our results are consistent with … other epidemiologic studies that have
examined the association of fish intake or dietary omega-3s with depressive disorders or mental
disorders. In addition, several small, randomized, double-blind trials found that adjunctive treatment
with omega-3s improved depression." (Colangelo LA et al. 2009)
Omega-3s Deter Depression
Women’s Weight Linked to Estrogenic Food Factor
Lignans
get attention for breast health potential, but may also bring women weight-related rewards
Read More Here:
Women’s Weight
Linked to Estrogenic Food Factor
Low Vitamin D Tied to Higher Body Fat in Women
Overweight? Part of the problem may be low vitamin D levels
Among a group of 90 young women living in sunny southern California, those with insufficient levels of
vitamin D were significantly heavier and had greater body mass than their counterparts with sufficient
levels of vitamin D, Dr. Vicente Gilsanz, of Children's Hospital Los Angeles and colleagues found. These
findings suggest "obesity is related to vitamin D insufficiency."
Vitamin D, which regulates bone metabolism, is mostly obtained through exposure of the skin to direct
sunlight. Insufficient vitamin D is thought to impact bone health, and may play a role in obesity.
However, previous studies assessing associations between vitamin D, bone health, and body fat produced
inconsistent results, leading Gilsanz's group to examine the relationship between vitamin D levels, body
fat, and bone structure among postpubertal women living in a sun-soaked area.
Overall, 37 of the 90 women in the study had sufficient concentrations of the vitamin D metabolite
25-hydroxyvitamin D (30 nanograms per milliliter or above). The remaining 53 women had lesser vitamin D
metabolite levels suggestive of vitamin D insufficiency.
"Our study indicates that vitamin D insufficiency is extremely common in young women living in a
sun-rich area of the United States," the researchers report in the Journal of Clinical Endocrinology and
Metabolism. (If they are deficient... what does that mean for those of us up here in the north??)
However, compared with the vitamin D sufficient women, same-age counterparts with insufficient vitamin D
levels were heavier by about 7.4 kilograms (approximately 16.3 pounds) on average. The vitamin D
insufficient group also averaged 3.4 points higher in body mass measurements.
SOURCE: Journal of Clinical Endocrinology and Metabolism, January 2009
Tanning Beds (most of them anyways) Do Not Promote Production of Vitamin D. (In case you were
wondering...)
Vitamin D research may have doctors prescribing sunshine
Statins' Adverse Effects Documented
ScienceDaily (Jan. 29, 2009) — A paper co-authored by Beatrice Golomb, MD, PhD, associate professor of
medicine at the University of California, San Diego School of Medicine and director of UC San Diego's
Statin Study group cites nearly 900 studies on the adverse effects of HMG-CoA reductase inhibitors
(statins), a class of drugs widely used to treat high cholesterol.
The result is a review paper, currently published in the online edition of American Journal of
Cardiovascular Drugs, that provides the most complete picture to date of reported side effects of
statins, showing the state of evidence for each. The paper also helps explain why certain individuals
have an increased risk for such adverse effects.
"Muscle problems are the best known of statin drugs' adverse side effects," said Golomb. "But
cognitive problems and peripheral neuropathy (pain or numbness in the extremities like fingers
and toes) are also widely reported." A spectrum of other problems, ranging from blood glucose elevations
to tendon problems, can also occur as side effects from statins.
The paper cites clear evidence that higher statin doses or more powerful statins – those with a stronger
ability to lower cholesterol – as well as certain genetic conditions, are linked to greater risk of
developing side effects.
"Physician awareness of such side effects is reportedly low," Golomb said. "Being vigilant for adverse
effects in their patients is necessary in order for doctors to provide informed treatment decisions and
improved patient care."
The paper also summarizes powerful evidence that statin-induced injury to the function of the body's
energy-producing cells, called mitochondria, underlies many of the adverse effects that occur to
patients taking statin drugs.
Mitochondria produce most of the oxygen free radicals in the body, harmful compounds that "antioxidants"
seek to protect against. When mitochondrial function is impaired, the body produces less energy and more
"free radicals" are produced. Coenzyme Q10 ("Q10") is a compound central to the process of making energy
within mitochondria and quenching free radicals. However, statins lower Q10 levels because they work by
blocking the liver pathway involved in cholesterol production – the same pathway by which Q10 is
produced. Statins also reduce the blood cholesterol that transports Q10 and other fat-soluble
antioxidants.
"The loss of Q10 leads to loss of cell energy and increased free radicals which, in turn, can further
damage mitochondrial DNA," said Golomb, who explained that loss of Q10 may lead to a greater likelihood
of symptoms arising from statins in patients with existing mitochondrial damage – since these people
especially rely on ample Q10 to help bypass this damage. Because statins may cause more mitochondrial
problems over time – and as these energy powerhouses tend to weaken with age—new adverse effects can
also develop the longer a patient takes statin drugs.
"The risk of adverse effects goes up as age goes up, and this helps explain why," said Golomb. "This
also helps explain why statins' benefits have not been found to exceed their risks in those over 70 or
75 years old, even those with heart disease." High blood pressure and diabetes are linked to
rates of mitochondrial problems, so these conditions are also clearly linked to a higher risk of statin
complications, according to Golomb and co-author Marcella A. Evans, of UC San Diego and UC Irvine
Schools of Medicine.
The connection between statins' antioxidant properties and mitochondrial risk helps explain a
complicated finding that statins can protect against the very same problems, in some people, to which
they may predispose others – problems such as muscle and kidney function or heart arrhythmia.
Do why don't doctors suggest one take CoQ10 (at least 200 mg daily) when they are writing statin
prescriptions for the patients? Good Question! Perhaps a few of them do... but there are no kickbacks
from vitamin companies...
I have found that ground flax seeds (2 teaspoons daily) and Red Yeast Rice Extract works just as
effectively without the side effects of Statin drugs! Something to think about...
Source: http://www.sciencedaily.com
Egg Proteins May Reduce Blood Pressure:
I have always been a fan of eggs... especially poached or boiled
Now research shows that proteins in eggs may reduce blood pressure and potentially reduce the risk of
cardiovascular disease...
Read More Here:
Egg proteins may reduce blood pressure: Study
Cinnamon May Improve Blood Sugar Levels
Consumption of three grams of cinnamon a day (less than a teaspoon) may improve people's control of
blood glucose levels.
Read more here:
Cinnamon may improve blood sugar levels: Study
IN BETH'S KITCHEN
Roasted Potatoes
6 medium potatoes cut in quarters
( Like to use red potatoes or those little fingerlings - red or white)
juice from 2 lemons
1/2 cup extra virgin olive oil
1 tbs oregano
pinch of cayenne pepper or red pepper flakes
Salt & pepper to taste
1/4 cup water
In a 9x12 baking pan arrange the cut potatoes. Add in
lemon juice. Salt and pepper generously. Rub in the
oregano and olive oil, mix well. Add in the water. Bake
at 375 until potatoes are just golden. Approx 1 hr.
Serves 4-6.
Honey-Glazed Roasted Vegetables
1/8 cup honey
1/8 cup olive oil
3 Tbs wine vinegar or balsamic vinegar
1-2 cloves garlic, crushed
Salt, pepper, and dried thyme to taste
4 cups mixed red potatoes (cut very small as these take
the longest to cook), sliced zucchini, thickly sliced onions,
red peppers, carrots, sweet potatoes, cauliflower, broccoli,
sliced eggplant, or other vegetables
(I usually chose 3-4 vegetables of different colors
to make it attractive)
Mix all ingredients except the vegetables. In a large bowl stir the glaze with the vegetables so they
are all coated.
Put the vegetables in a roasting pan and bake at 400F degrees for 30 minutes, stirring
often.
Makes 4 servings.
This simple glaze can also be used over turkey breast or chicken!
SCRIPTURE
Coming soon.
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FEATURED BOOKS
Flax Lignans
by Beth M. Ley, PhD
Lignans are phytonutrients found in unrefined grains, legumes (such as soy beans), certain vegetables
and seeds. Flax is the richest source of lignans, providing 75 – 800 times more lignans than most other
plant sources.
48 pages
$4.95 US
Flax! Fabulous Flax!
by Beth M. Ley, PhD
Flax seeds are nature’s best source of not one, but TWO essential dietary components most people are
lacking due to diets high in refined foods: Omega-3 fatty acids & fiber!
56 pages
$5.95 US
ORDER [click here]
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- Safe & recommended for pregnant & lactating women!
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PhytoGlow with Vitamin D
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* Bioperine, an herbal extract
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ORDER [click here]
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UPCOMING EVENTS!
Sorry, we had to cancel the Hanover, MN event for March 21st. Hoping to reschedule for Crystal, MN soon! We will keep you posted!
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NUTRITION COUNSELING
with Dr. Beth now available ON LINE
Call 763-391-7636
or email:
bley@blpublications.com
for more information
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QUESTIONS and ANSWERS
Q and A:
Send in your questions... there's a good chance
other's would like to hear the answer too.
contact us by e-mail at
bley@blpublications.com | |
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TESTIMONIES
Have a testimony to share about how God has used Dr.
Beth to help you with your health problems? send us an
email! We'd love to hear from you!
contact us by e-mail at
bley@blpublications.com | |
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