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Omega-3 Fatty Acid Supplementation Improves Performance in Cyclists
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May 27, 2015 Omega-3 fatty acid supplementation improves performance in trained cyclists
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| At a Glance
A new study shows that supplementation with omega-3 fatty acids from fish oil may improve exercise performance in trained athletes by increasing blood flow, nitric oxide release, and maximum oxygen uptake. Read more about this research below. |
There is a small but growing body of scientific evidence supporting the sports nutrition benefit of omega-3 fatty acids. In a new study published in the European Journal of Sport Science researchers evaluated the effects of omega-3 fatty acid supplementation on exercise performance of a small group of trained cyclists.
The study included 13 elite cyclists that were randomly selected to take either 1.3 grams of omega-3 supplements or a placebo daily for 3 weeks. Researcher’s analyzed flow-mediated dilation (FMD, a measure of blood flow and vascular health), pulse wave velocity, serum markers (nitric oxide (NO) and asymmetric dimethylarginine (ADMA), and ultrasound measurements of endothelial function and maximum oxygen uptake both before and after the supplementation period.
Researchers observed a significant difference between the pre- and post-intervention baseline NO levels after the omega-3 supplementation, but not in the placebo group. There was also a positive correlation between the increased concentration of NO and maximum oxygen uptake in the supplemented athletes. The supplemented group also experienced a 5.25% increase in flow-mediated dilation (blood flow) that was not seen in the placebo group.
These findings suggest that an increase in nitric oxide levels resulting from omega-3 fatty acid supplementation may play an important role in cardiovascular mechanisms of adaptation that may enhance exercise performance in trained athletes.
Aleksandra Żebrowskaa*, Katarzyna Mizia-Stecb, Magda Miziab, Zbigniew Gąsiorb & Stanisław Poprzęcki Omega-3 fatty acids supplementation improves endothelial function and maximal oxygen uptake in endurance-trained athletes. European Journal of Sport Science Volume 15, Issue 4, 2015.
Long-term use of a daily multivitamin/mineral may lower cancer risk in middle-aged and older men
Long-term Use of a Daily Multivitamin/mineral May Lower Cancer Risk in Middle-aged and Older Men
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May 13, 2015 Long-term use of a daily multivitamin/mineral may lower cancer risk in middle-aged and older men
A large study published in the Journal of the American Medical Association, using data obtained from the Physicians’ Health Study II, has found that the use of a daily multivitamin/ mineral supplement long term can reduce the risk of cancer occurrence. In this randomized, double-blind, placebo controlled study of approximately 14,641 male physicians ages 50 or older from the United States, participants were randomly assigned to take a daily multivitamin/ mineral supplement or a placebo between 1997 and June 2011. During the median follow-up of 11.2 years, researchers recorded 2,669 cancer cases, including 1,373 prostate cancer cases and 210 colorectal cancer cases. When examining outcomes at the study’s end, the researchers found an 8 percent reduction in total cancer occurrence among participants assigned to multivitamin use. Although the main reason to take multivitamins is to prevent nutritional deficiency, this study reinforces the value of long-term consistent use of a daily multivitamin as a convenient and affordable insurance policy for good health and possible cancer prevention in middle-aged and older adults.J. Michael Gaziano et al. Multivitamins in the Prevention of Cancer in Men: The Physicians’ Health Study II Randomized Controlled Trial. JAMA. 2012;308(18):doi:10.1001/jama.2012.14641. |
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Low Vitamin D levels are associated with increased dementia risk
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September 17, 2014 Low Vitamin D levels are associated with increased dementia risk
The study included 1,658 normally healthy adults who participated in the US population-based Cardiovascular Health Study. Participants were free from dementia, cardiovascular disease and stroke at the beginning of this study. Previously collected serum vitamin D samples were analyzed and dementia and Alzheimer’s status were assessed during follow-up using criteria by the National Institute of Neurological and Communicative Disorders and Stroke/Alzheimer’s Disease and Related Disorders Association. Over an average of 5.6 years of follow-up, 171 adults developed all-cause dementia, including 102 cases of Alzheimer’s disease specifically. Compared to subjects with vitamin D blood levels at or above 50 nmol/L (20 ng/ml), participants who were severely vitamin D deficient (<25 nmol/L, or 10 ng/ml) were more than twice as likely to develop all-cause dementia. Subjects with vitamin D levels considered deficient (25 to 50 nmol/L) were 53% more likely to develop all-cause dementia than the group with sufficient levels. Compared to those with sufficient vitamin D levels, subjects that were severely deficient and deficient were 122% and 69% more likely to develop Alzheimer’s disease, respectively. The results add support to the idea that vitamin D plays important roles in non-skeletal conditions, and confirms that vitamin D deficiency (below 50 nmol/L or 20 ng/ml) is associated with a substantially elevated risk of all-cause dementia and Alzheimer’s disease. Thomas J. Littlejohns et al. Vitamin D and the risk of dementia and Alzheimer disease. Neurology 2014;83:1–9. |
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Vitamin D deficiency has recently been linked to many non-skeletal conditions, including mental and cognitive health. In a new study published in the journal Neurology, researchers sought to determine whether insufficient vitamin D blood levels were associated with an elevated risk of all-cause dementia and Alzheimer’s disease.Higher vitamin D levels increase survival rate in postoperative adults with colorectal cancer
Higher vitamin D levels increase survival rate in postoperative adults with colorectal cancer
August 06, 2014
At a Glance
A new research article published online suggests that having a higher plasma level of vitamin D is associated with a better chance of surviving colorectal cancer.
Read more about this research below.
Low vitamin D
levels are known to be associated with poor health outcomes or increased risk in many diseases including cardiovascular disease, diabetes, and some cancers.
In a new study published in the Journal of Oncology, researchers investigated whether the plasma level of vitamin D after a diagnosis of colorectal cancer (CRC) has a significant impact on survival outcome. The Scottish research team analyzed data from 1,598 adults who had undergone surgery for stage I-III colorectal cancer. Blood samples were taken after surgery and evaluated for vitamin D and for a specific Vitamin D gene receptor.
When compared to the patients with the lowest one-third of vitamin D levels, the patients whose vitamin D levels were in the top one-third of subjects had a significantly lower (32%) risk of dying of CRC and a 30% lower risk of dying from any cause during the 5 year follow-up period. In patients with stage II CRC, those in the top one-third of vitamin D levels experienced a 56% reduction in mortality.
The researchers found interactions between vitamin D levels and specific type of vitamin D gene receptor, indicating a causal relationship between vitamin D and survival.
This study shows that in patients with stage I-III colorectal cancer, higher post-surgery vitamin D levels are associated with a better outcome and a lower risk of mortality. Since this was an observational study, carefully designed clinical trials are still needed to confirm whether vitamin D supplementation would provide survival benefits for patients with colorectal cancer.
Zgaga L Plasma Vitamin D Concentration Influences Survival Outcome After a Diagnosis of Colorectal Cancer. J Clin Oncol. 2014 Jul 7. pii: JCO.2013.54.5947. [Epub ahead of print]
Supplemental magnesium improves physical performance in healthy older women
Supplemental magnesium improves physical performance in healthy older women
| At a GlanceA recent study has shown a benefit of supplemental magnesium for improving physical performance in healthy older women.
Read more about this research below. |
Magnesium (Mg) is an essential mineral important in the structure and the function of the human body and also as a cofactor for hundreds of enzyme systems that regulate diverse biochemical reactions in the body. Unfortunately, dietary surveys in the US continue to show that older people are particularly susceptible to magnesium deficiency for various reasons, including an inadequate dietary intake, reduced absorption, and greater losses in stools and urine. A poor magnesium status has been associated with reduced physical performance, but to date no trials have established a link between magnesium supplementation and physical performance in the elderly.
In a new study published in the American Journal of Clinical Nutrition, investigators sought to determine whether oral magnesium supplementation could improve physical performance in healthy older women. The research group included 139 healthy women with an average age of 71.5 years that were attending a mild fitness program. The study group included 77 controls and 62 women who were given 300 mg/day of magnesium oxide for 12 weeks. The researchers were blinded to the grouping.
The primary outcome analyzed was a change in the Short Physical Performance Battery (SPPB). The scores for the SPPB did not differ between the two groups at baseline. After 12 weeks of supplementation, the group taking magnesium had a significantly better total SPPB score than the controls. The treatment group also had a significantly better test score for chair stand times and 4 minute walking speeds. The improvements were even more evident in women with dietary magnesium intakes below the RDA.
The findings of this study indicate that magnesium supplementation may play a role in delaying age-related decline in physical performance in healthy older women, especially if dietary intake is below recommended levels.
Nicola Veronese et al. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr published ahead of print July 9, 2014 doi: 10.3945/ajcn.113.080168.
Vitamins and Athletes
Vitamins and Athletes
Which vitamins are essential for athletes and why?
In what dosages should athletes ingest vitamins?
Which vitamins if any have no value to athletes?
Where do you stand on the argument that all supplements have no value and that a balanced diet will achieve the same results?
Are specific vitamins specific to specific sports, such as running, swimming, cycling, etc.?
What is the risk posed to athletes who are not eating a balanced diet or not taking worthwhile supplements (legal vitamins)?
Regularly skipping breakfast may increase risk of heart disease
August 21, 2013
Regularly skipping breakfast may increase risk of heart disease
| At a GlanceA newly published study has found that adult men who do not eat breakfast and those who regularly snack late at night have an increased risk of coronary heart disease.
Read more about this research below. |
Previous research has linked skipping breakfast to excess body weight, high blood pressure, insulin resistance, and elevated fasting cholesterol levels in adults. And the results of Nationwide Food Consumption Surveys indicate that skipping breakfast is a trend that has increased over the years with over one quarter of adults reporting that they habitually skip breakfast.
The objective of a new study, published in the journal Circulation, was to determine whether eating habits, including skipping breakfast, are related to an increased risk of coronary heart disease (CHD).
In 1992, the eating habits of 26,902 adult men were assessed as part of the Health Professionals Follow-up study. The men were 45 to 82 years of age and were initially free from cardiovascular disease and cancer. After 16 years of follow-up, 1,527 cases of coronary heart disease were diagnosed.
After adjusting for demographic, diet, and activity factors, men who skipped breakfast had a 27% greater risk of CHD compared with men who did not. In age-adjusted models, men who did not eat breakfast had a 33% increase in CHD risk compared to men who did. Compared to men who did not report eating late at night, men who frequently ate late at night had a 55% higher risk of CHD. Researchers observed no significant association between eating frequency (times per day) and CHD risk.
This study is among the first to show a modest, but significant, increased risk of CHD among men who skip breakfast and men who regularly eat late at night. Although it should be confirmed in future research with women and other ethno-cultural groups, this research provides evidence to support a recommendation of daily breakfast eating by health authorities to prevent CHD and improve public health.
Leah E. Cahill et al. Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals. Circulation. 2013;128:337-343
The Role of Vitamin D in Breast Cancer Prevention
The Role of Vitamin D in Breast Cancer Prevention
July 24, 2013
The role of vitamin D in breast cancer prevention
| At a Glance
A recent study reveals a potential link between poor vitamin D status and an increase in breast cancer risk. Read more about this research below. |
The risk of breast cancer relative to vitamin D status has been evaluated in several previous studies. A number of links between vitamin D status and cancer risk have been observed, including a higher occurrence of breast cancer in geographic areas with lower sun and UV exposure, and an inverse relationship between vitamin D status and breast cancer stage, recurrence and mortality. Less is known about whether it is vitamin D status itself or another aspect of sunlight or UV exposure that is a key to breast cancer prevention.
In a new study published in the American Journal of Clinical Nutrition, researchers analyzed the relationship between serum vitamin D concentrations and the risk of breast cancer. The participants included 240 Saudi women, half of whom had been diagnosed with breast cancer (case group) and the other half that were free of cancer (control group).
The average serum vitamin D level of the women with cancer was 9.4 ng/ml (23.5 nmol/L), while the control group had an average vitamin D level of 12.31 ng/ml (30.7 nmol/L). The difference in the groups was statistically significant. Most experts, including the authors of this study, recommend a vitamin D level of at least 20 ng/ml. Only 6.7% of the case group met this recommendation, while 27.5% of controls did.
In total, this study provides statistically significant results to support previous research showing a link between breast cancer risk and vitamin D status.
Yousef FM, Jacobs ET, Kang PT, et al. Vitamin D status and breast cancer in Saudi Arabian women: case-control study. Am J Clin Nutr. 2013;98(1):105-10.
What is natural and are your supplements natural?
What is natural and are your supplements natural?
Are your supplements natural is one of the most commons questions I get. Or I am told I like to get my nutrients from food or natural sources.
What is natural?
The first question is what is natural? I can guarantee that most of what passes for food in the US is not natural. Between GMO foods (Genetically Modified) and all the processed foods we consume, very little is natural. Even if you eat a totally organic diet, chances are you are still not getting any more than the RDA.
RDA = the absolute minimum to keep you from getting vitamin deficiency diseases like Scurvy, Rickets, night blindness, Beri Beri, Pellagra. etc… These standards in the US were designed to keep the military from getting diseases from a lack of nutrition in their diet.
The diseases we face today are degenerative in nature. Heart disease, diabetes, cancer. Chronic problems that take years for us to see the acute symptoms created by a lifetime of experiencing a lack of the nutrients our cells need.
Are Your Supplements Natural?
The nutrients we need are essentially chemicals and minerals. The source of those nutrients can be in foods or in supplements created in labs from food or synthetic sources.
We do know that your body needs those nutrients at much higher levels than the RDA to perform at optimal levels. With the critically mineral depleted topsoils our foods are grown in and the GMO and processed foods that it is impossible to get optimal nutrition just from eating the foods we find on our grocery store shelves.
So the bigger questions for me are:
- What are the optimal levels to feed the cells of my body what they need for peak performance?
- AND what are the most potent, purest and safest sources of those nutrients?
Mike Hall recently posted a fantastic article titled: All Supplements Aren’t Made to the Same Quality Standards.
He thoroughly covered the subject of supplement manufacturing practices and what it takes to make a pure supplement. You can read his amazing article at http://mikeha77.com/all-supplements-arent-made-to-the-same-quality-standards/
That leads to two final questions:
Are the Nutrients Dissolvable, Absorbable and Bio-Available?
Will it Dissolve?
Years ago I suffered from a distended colon. The culprit? Undissolved vitamins. I later found out that undissolved pills are one of the largest forms of solid wastes in our water treatment systems. That name brand vitamin you have been taking didn’t dissolve.
Once it Dissolves Will My Body Absorb It?
Once it dissolves, the nutrient has to pass through the cell wall to be absorbed into your system. Only chelated minerals can do this. So are the nutrients you are taking chelated?
Is it Bio-Available?
And finally it has to be Bio-available. That means that after it dissolves and is then absorbed by the body, it has to be in a form that the cells of the body can use.
A great example of nutrients from natural sources not being bio-available is Vitamin E. The bio-available form of Vitamin E is D-alpha-tocoferol. If you are not taking a supplement then chances are almost all of your intake of vitamin E is gamma-tocoferol which you get from soybeans, corn and most nut oils. Most supplements on the market contain a synthetic form of vitamin E called all-racemic alpha tocopheryl acetate which is only 12.5% bio-available.
This article from the Linus Pauling Institute lays out the differences between the types of vitamin E and the benefits – http://lpi.oregonstate.edu/infocenter/vitamins/vitaminE/
The final question is:
Where can I find the most complete, absorbable, potent, purest and safest supplements to help me live with optimal health?
The answer? Just ask.
Cheers!
Richard
I do hope you decide to join us on our adventure. Once that momentum kicks in, there is no telling what peaks we can climb together.
Please contact us about the USANA products or the opportunity and tell us your thoughts about our blog. We appreciate the feedback.
- Our email is richardandpatty@gmail.com
- Richard’s phone number is 619-277-6495
- Patty’s phone number is 619-277-2824
- On Twitter – twitter.com/healthnfreedom or @healthnfreedom
- On Facebook – facebook.com/richardandpatty.burns
Richards Update – Weight Loss & the USANA Business
Richards Update – Weight Loss and USANA Business Building
Interesting Experience
Some of you know that since moving to Albuquerque, I had suffered from asthma and allergies to the extent that I was taking one and sometimes two Claritin D 24 tablets per day to control the symptoms. Even with the Claritin D I was still having a moderate to severe asthma attack once to twice per month. Asthma attacks that kept me in bed all day.
Once Patty and I started taking the USANA Health Pak 100 that includes Mega Antioxidant, Chelated Mineral, Active Calcium and Advanced AO Booster in mid-September 2012, I had not had to take a single Claritin D nor had only had one mild asthma related incident. Even that one event was after not taking my supplements for 3 days.
Well, Patty and I built our own My Health Pak and added Biomega, Procosa and CoQ100, but we left off the additional AO booster that is in the Health Pak 100. We started taking that combination on December 30th.
After just 3 days of taking the My Health Pak instead of the Health Pak 100 I started having mild wheezing/asthma symptoms.
I went back to taking the Health Pak 100 yesterday to see how what effect that has on the asthma symptoms. Is that AO Booster the difference for me in terms of allergic reactions and asthma?
I will report back next week and let you know how I am feeling.
Here is my update on how the last week went in terms of weight loss and building our USANA business.
Weight Loss
It weight gain this past week. Put on 1.8 lbs. Guess it was too many family dinners and the requisite holiday cookies. I also only worked out once and took one walk.
Well there is hope for me and for you too.
The USANA Reset Challenge starts on Jan 7th and I am going take full advantage of it for motivation, training and discounts on the USANA Reset and Transformation products. The $200,000 in prizes, including 30 trips to Sanoviv Medical Institute, for just for doing what I have already been doing is awesome too.
If you would like more information on the USANA Reset Challenge : Destination Transformation you can take a look at the articles Patty and I posted on this blog:
The USANA RESET Challenge: Destination Transformation
and
Getting Ready for the USANA Reset Weight Loss Challenge
OR
you can take a look at the official USANA Reset Challenge page:
We hope you decide to join on this challenge and create a new you in 2013.
The USANA Business
Patty and I have been working slowly even through the holidays. We got a check this past week and looking forward to more in the weeks to come.
With the USANA Reset Challenge about to start we have a new PC that is going to be part of the challenge and more prospects close to committing than we have had at any other point in our business so far.
Now its about building up one leg to match the other so we can get checks weekly. I can see that happening by the end of January.
What I have learned
About Weight Loss
You cant have your cake and your weight loss too. Well mostly it was cookies and pie, but if you eat all the holiday cheer, you gain weight. I gained 1.8 lbs this past week.
I know what I have to do and during the Reset Challenge I will get additional motivation and some great discounts just for doing it.
Its time to get busy getting to my most healthy weight.
About Building the USANA Business
I have heard and also taught in the past that it takes 6 contacts on average before people take action to either join your business or become a customer.
That has proved true for Patty and I in USANA. People we spoke to more than a month ago are coming around and asking questions and signing up.
I have also learned how important it is to protect my attitude. From negative thoughts from me, from all the negativity in the media & social media, and from negative Nellies in general.
So, no more news other than the weather for me (10:17 – 10:20 PM on KOAT).
When I catch myself having a negative thought I clamp down on it and visualize myself achieving my goals. When people are consistently negative to me about this business or just about life in general I am limiting my contact with them. I am succeeding at this business and I am coming to understand that my real friends are those that are supportive and whose contact lifts me and Patty up.
We are meeting so many amazing people through this business and I am working hard to be that supportive and uplifting person I want in mine and Patty’s lives.
I do hope you decide to join us on our adventure. Once that momentum kicks in, there is no telling what peaks we can climb together.
Please feel free to contact us about the USANA products or the opportunity and tell us your thoughts. We appreciate the feedback.
- Our email is richardandpatty@gmail.com
- Richard’s phone number is 619-277-6495
- Patty’s phone number is 619-277-2824
- On Twitter – twitter.com/healthnfreedom or @healthnfreedom
- On Facebook – facebook.com/richardandpatty.burns
Health and Freedom 