A study reported in the journal Nutrients on January 4, 2016 found an association between total antioxidant capacity (TAC, a measure of antioxidants present in the diet) and reduced cardiovascular risk factors in adults.

Researchers at the University of Connecticut analyzed data from 4,039 men and women enrolled in the National Health and Nutrition Examination Survey (NHANES) 2007-2012. Total antioxidant intake from food and dietary supplements was calculated from subject responses to two 24-hour dietary recall questionnaires.

Tea, antioxidant supplements, vegetables, orange juice, berries and wine were the top contributors to total antioxidant capacity. Among subjects who used antioxidant supplements, total antioxidant capacity was 1.6 times higher than nonusers. Supplemental vitamin C accounted for 28% of total TAC, vitamin E for 2.1%, and flavonoids for 1.2% among users. Supplement users also consumed more antioxidants from food in comparison with those who did not use supplements.

Increased TAC from diet and supplements was associated with significantly lower triglycerides, triglycerides to high-density lipoprotein (HDL) cholesterol ratio, insulin resistance and inflammation, and an increase in high-density lipoprotein (HDL) cholesterol.

“Our findings support the hypothesis that an antioxidant-rich diet and intake of supplements are beneficial in reducing cardiovascular disease risk,” they conclude.

A recent study has confirmed a link between a pro-inflammatory diet and higher risk of cardiovascular events, such as heart attack or stroke.

An association between chronic inflammation and cardiovascular disease has been well established. Acute inflammation normally occurs after an injury or infection. Blood vessels dilate, allowing healing white blood cells into the area. The swelling goes away when recovery is complete. With chronic inflammation, the body initiates the same response. But instead of eventually ending, it continues indefinitely and begins to affect the blood vessels feeding the heart, brain and other areas of the body.

Many lifestyle choices can promote chronic inflammation, including poor diet. A pro-inflammatory diet—which is typically loaded with an overabundance of omega-6 fatty acids—can exacerbate inflammation. Not only do omega-6s send messages to the body to increase inflammation, they also lower the body’s ability to produce protective, anti-inflammatory omega-3 fatty acids to counteract the inflammation.

In this study, researchers aimed to assess the association between the dietary inflammatory index (a method that gauges the inflammatory potential of foods) and heart attack, stroke or cardiovascular-related death.

They followed 18,794 people for 8.9 years and evaluated diet using a 136-item food frequency questionnaire.

Results showed that “the risk for cardiovascular events progressively increased with each increased quartile of dietary inflammatory index.” This means that the more inflammation-causing foods eaten, the greater the risk of heart attack, stroke and cardiovascular death.

So where do we find the inflammatory omega 6 oils

So, the key here is to replace the inflammatory omega 6 vegetable oils with the ant- inflammatory omega 3 oils

• According to a study from the American Journal of Cardiology, gratitude and appreciation are positively associated with a reduction in blood pressure.
• Gratitude has been demonstrated to promote healthy relationships and intimate bonds.
• By keeping a gratitude journal and writing down what you are thankful for—even if it’s just one thing a day—you force yourself to focus on the good in your life.
• A study from the Journal of Social and Clinical Psychology found that people who kept a gratitude journal reported increased energy, less health complaints and greater feelings of overall well-being.
• Plagued by insomnia? A study from Applied Psychology: Health and Well-Being found that taking 15 minutes before bed to write down a few things you are grateful for helped people sleep both longer and better.
•  Lung cancer is the leading cause of cancer deaths among both men and women in the U.S., accounting for approximately 27 percent of all cancer deaths.
• While cigarette smoking is the number one cause of lung cancer, other factors include secondhand smoke, exposure to both asbestos and radon, and/or having a family history of lung cancer.
• Vitamin B6 has been shown to reduce the risk of lung cancer in people who smoke.
• Sunlight exposure (and likely vitamin D production) has been linked to a reduced risk of lung cancer, particularly solar ultraviolet-B (or UVB) light.

By now, most of us are aware that engaging in regular exercise and eating a healthy, balanced diet are the two best ways to prevent type 2 diabetes, not to mention a host of other diseases. But even so, we’re still seeing the number of cases rise, not fall.

Granted, making major lifestyle changes can be hard. If you’ve never exercised, the thought of increasing your activity can be daunting. And if you’re a chocolate lover, giving it up may seem impossible.

Fortunately, research shows that taking even small, baby steps toward a healthy lifestyle can have a greater impact than you’d think. In fact, something as straightforward (and cheap) as drinking more water can reduce your risk of diabetes.

In a study released in October 2015, researchers evaluated the dietary and lifestyle habits of 138 participants via online surveys. They determined that drinking plain water was “significantly negatively correlated with type 2 diabetes risk score.” (Risk scores are tools designed to calculate risk, based on a variety of factors.)

Furthermore, the researchers found that for every one cup of water consumed per day, risk score went down by 0.72 points.

These findings back up earlier research that came to a similar conclusion. In that study, scientists followed 3,615 people for nine years. A total of 565 people developed diabetes. After adjusting for factors such as consumption of alcohol and sugar drinks, as well as exercise, they discovered that those who drank the most water had about a 30 percent lower risk of diabetes compared to those who drank the least.

Researchers still aren’t totally clear on how exactly water slashes diabetes risk. One theory points to water playing a role in blood sugar control, thanks to vasopressin, a hormone that regulates water retention. Vasopressin levels rise when the body is dehydrated. This prompts the kidneys to retain water and the liver to produce insulin. Over time, this cycle can cause blood sugar imbalances that lead to diabetes.

While more research will need to be conducted to confirm mechanisms of action, one thing is clear: You must make sure you are giving your body the water it needs to function properly.

Up Your Water Intake

For years, the general recommendation for water intake was eight cups per day. An easy way to tell if you’re hydrated enough is to look at the color of your urine. Ideally, it should be clear or a light yellow. If it is a deeper shade of yellow or amber, you’re probably not drinking enough water.

 

Here are some tips to help boost your water intake:

Make it routine. You probably already have a morning or evening routine. Adding water to part of your established rituals is a surefire way to make sure you’re getting at least one to two extra cups per day.

Carry a water bottle at all times. Just having it next to you should serve as ample reminder to take sips throughout the day.

Spice up your water. Some people don’t mind that water has no flavor, but others find it desperately boring. If you fall into the latter category, adding some lemon, orange, grapefruit, kiwi, cucumber or other fruit creates a delicious “infused” beverage that should please your taste buds.

“Eat” water. Certain fruits and vegetables have high water content, making them ideal snacks to aid in hydration. The best options include cucumbers, celery, bell peppers, watermelon, strawberries, grapefruit, grapes, zucchini and broccoli. Be aware that cooking or heating often removes water, so it’s best to eat these raw.

Remember, for diabetes and overall disease prevention, your end goal should be to permanently adopt a lifestyle where physical activity and healthy diet are mainstays. But taking a small step such as drinking more water is a great place to start—and may help motivate you to make bigger changes in the long term.

Green tea has developed quite a glowing reputation over the past several decades. By now, most people know that drinking this popular beverage can help protect against some of the most common and sinister diseases, including cancer, heart disease and diabetes. Research even shows that green tea, thanks to its epigallocatechin gallate (EGCG) content, can raise metabolism and aid in weight loss.

But that’s not all. A recently published study out of Japan reveals that green tea not only reduces the risk of dying from three top killers—heart disease, cerebrovascular disease (which can lead to stroke) and respiratory disease—but it also decreases all-cause mortality (dying from any cause).

In this study, researchers examined the association between green tea consumption and mortality due to all causes, as well as numerous conditions including cancer, heart disease, cerebrovascular disease, respiratory disease, injuries and other causes of death. They followed 90,914 people (aged 40-69). After nearly 19 years of follow-up, 12,874 fatalities were reported.

According to the analyses, the more green tea people drank, the lower their risk of dying from certain diseases. Specifically, in men and women, mortality rates from heart disease diminished with green tea consumption. In addition, the risk of dying as a result of cerebrovascular disease and respiratory disease decreased in men.

Similar conclusions were made in another study published in July 2015. In this meta-analysis of 18 trials, researchers noted that drinking green tea “was significantly inversely associated with cardiovascular disease and all-cause mortality.”

 Three Ways to Get Your Green

Green tea—as well as white, black and oolong varieties—are all derived from Camellia sinensis, a plant native to China and India. The main difference between all these teas is how the leaves are processed. Generally speaking, the less processing the leaves go through, the higher the antioxidant value. Green and white undergo the least amount of processing, making them the richest sources of these protective compounds.

Higher quality brands will give specific instructions for how to brew your tea for optimal taste and antioxidant value. Whenever possible, choose organic tea to minimize the potential for contaminants. To achieve the health benefits noted in these and other clinical trials, try to drink at least three cups a day.

Finally, if green tea  doesn’t  appeal to you (after all, not everyone loves the taste of it), you can still get the health benefits by taking green tea extract supplements. For therapeutic value, take at least 350 mg per day.