Stroke prevention and getting enough sleep

Health tips for Wednesday include a healthy diet to prevent stroke, and getting ample sleep for both adults and children!

Strokes are probably one of the more debilitating and disabling health downturns we could have, if we survive one at all.

Healthy weight and healthy eating lower our risk, but now, one thing we can have in our diet could protect us from stroke, that comes from an encouraging report to be published tomorrow in the Journal of Neurology.

The Mediterranean diet is a healthy way to eat and very beneficial for our hearts.

It comprises of fruits, vegetables, fish, whole grains and includes olive oil. In this study of over 7 thousand people who reported they used lots of olive oil, the researchers also found a 41 percent lower risk of stroke when compared to the people who used no olive oil.

So olive oil might be the protector against that awful attack to our brain vessels that's called a stroke.

So what I tell people is that olive consumption is good but to keep in mind that we don't know how much you should take and that olive oil is a fat. However it is a good fat so we encourage people to substitute bad fats with good fats

In another story, we have more information on women's sleep out today from sleep experts.

Many of us, both men and women, use weekends to try to catch up the snooze we didn't get enough of during the week. And while we may feel more rested, sometimes it's not enough, because our brain functions don't recover totally.

But one study reported today finds that women don't suffer the effects of sleep deprivation as much as men do.

The researchers think that is because women, when they do sleep, get "deeper" sleep and that is what protects them more when they're deprived of sleep.

That's one for the women.

And another sleep study reported today looked at pre-schoolers and what happens when they don't get enough sleep. The study involves about 6,860 children with analyses controlled for gender, ethnicity and family income

While most moms can probably tell you what happens, this scientific research found this: Kids not getting enough sleep at home might make them more likely to be hyperactive and inattentive in Kindergarten.

"ADHD is usually diagnosed during the school age years, but the onset of hyperactivity and impulsivity starts much earlier", said the researcher.

Doctor's recommendation: toddlers to age 3 should get 12 to 14 hours of sleep , and preschoolers and kindergarteners need to get 11 to 13 hours. So doctor's orders: see that those little ones get their sleep.

Source http://abclocal.go.com/wabc/story?section=news/health&id=8192612

Can it! Soda studies cite stronger link to obesity

As Americans debate what is most to blame for the nation's obesity epidemic, researchers say they have the strongest evidence yet that sugary drinks play a leading role and that eliminating them would, more than any other single step, make a huge difference.
Three studies published Friday in the New England Journal of Medicine represent the most rigorous effort yet to see if there is a link between sugar-sweetened beverages and expanding U.S. waistlines.
"I know of no other category of food whose elimination can produce weight loss in such a short period of time," said Dr. David Ludwig, director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital, who led one of the studies. "The most effective single target for an intervention aimed at reducing obesity is sugary beverages."
Previous research on the subject has been mixed, and beverage makers fiercely contest the idea that a single source of daily calories can bear so much responsibility.
"We know, and science supports, that obesity is not uniquely caused by any single food or beverage," said the American Beverage Association (ABA) in a statement. "Studies and opinion pieces that focus solely on sugar-sweetened beverages, or any other single source of calories, do nothing meaningful to help address this serious issue."
The NEJM studies, as well as an editorial and opinion pieces on the topic of sugary drinks and obesity, land as concern about obesity and its impact on public health is rising.
A report released this week projected that at least 44 percent of U.S. adults could be obese by 2030, compared to 35.7 percent today, bringing an extra $66 billion a year in obesity-related medical costs.
Last week, New York City adopted a regulation banning the sale of sugary drinks in containers larger than 16 ounces at restaurants and other outlets regulated by the city health department.
Sugary drinks are in the crosshairs because from 1977 to 2002 the number of calories Americans consumed from them doubled, government data show, making them the largest single source of calories in the diet. Adult obesity rates, 15 percent in the late 1970s, more than doubled in that period. The ABA points out, however, that consumption has since fallen, yet obesity rates keep rising.
Although most observational studies find that people who drink sugary beverages are more likely to be obese than people who do not, no cause-and-effect has been proved. People who drink sugary beverages, especially children, also watch more TV and eat more calorie-dense fast food, raising the possibility that liquid sugar is not the main culprit.
A 2008 analysis of 12 studies, led by a scientist who went on to work for the ABA, concluded that the association between sugary drinks and body-mass index (BMI) "was near zero."
Studies in which children cut their intake of sugary drinks found modest benefits, but "they were considered unconvincing," said Martijn Katan of VU University in Amsterdam: "Most had a small number of subjects and followed them for only a short time." He and his colleagues aimed to do better.
BUILDING A BETTER STUDY
For DRINK (Double-Blind Randomized Intervention in Kids), they gave 641 children aged about 5 to 12 and with a healthy BMI of just under 17 one 8-ounce (250 milliliter) noncarbonated drink per day, sweetened artificially or with sugar. The sugar-free drinks were specially formulated to look and taste like sugary ones so the kids would not know which they had.
About a quarter of the kids stopped drinking the beverages. Among those who stuck it out for 18 months, the sugar-free kids gained less body fat, 2.2 pounds (1 kilogram) less weight, and 0.36 units less BMI than the sugary-drink kids, the researchers report in the NEJM.
Why? There is good evidence that liquid sugar does not produce a feeling of fullness that other calories do. "When children substituted a sugar-free drink, their bodies did not sense the absence of calories, and they did not replace them with other food or drinks," said Katan.
DRINK doesn't answer whether switching to zero-calorie drinks would help obese kids. But another study in the same issue of NEJM suggests it might.
Researchers at Boston Children's had zero-calorie drinks delivered to 110 obese 15-year-olds who had BMIs of about 30 (where obesity starts), counseled them not to drink sugary beverages and offered other support.
After a year the teens had cut their intake of sugary drinks from almost two a day to zero and their daily calorie intake by 454. They had gained an average of 3.5 pounds (1.6 kilograms). By comparison, 114 teens who continued to consume sugar-sweetened beverages gained 7.7 pounds (3.5 kg) on average and ten times the BMI units: 0.63 compared to 0.06.
Once the deliveries stopped the two groups diverged less. After two years, teens who had received the no-cal drink deliveries had gained 9.5 pounds (4.3 kg) and 0.71 unit of BMI, compared to the control group's 11.2 pounds (5.5 kg) and 1.0 unit of BMI.
"It isn't surprising that after the intervention stopped, old behaviors crept back," said Ludwig of the New Balance Center. An "obesogenic" environment that promotes calorie-laden foods "overwhelms individuals' ability to maintain behavioral change" such as avoiding sugary drinks.
Hispanic teens benefited the most: Those receiving no-cal deliveries gained 14 fewer pounds after one year and almost 20 fewer pounds after two. That raised the possibility that genetic factors influence the effect of sugary drinks.
To investigate gene-environment-obesity links, scientists at Harvard School of Public Health looked at 33,097 people from long-term ongoing health studies, such as the Nurses' Health Study, identifying how many sugary drinks they consume and whether they have any of 32 genes linked to obesity.
The effect of genes on the likelihood of becoming obese was twice as large among people who drank one or more sugary drinks per day as among those who had less than one a month, the scientists report in the NEJM. In other words, belting back soda and sugary tea may turbocharge the genetic risk of obesity.
Conversely, eating a healthy diet devoid of sugary drinks keeps fat genes inactive. People with "fat genes" can be thinner if they avoid sugary drinks and other high-calorie foods.

The Weight-Loss Nutrient You're Not Eating

Fiber: Weight-loss superfood?The U.S. often isn't the first nation to come to mind when you think of countries with healthy eating habits to adopt, but it turns out we may be influencing how our friends across the Atlantic dine.

The "all things fiber" trend taking over American supermarkets is also on the rise in Spain, Germany, Poland, and the U.K., where 62 percent of people say consuming enough fiber is important, a new European report found. Fiber even trumps calories, as only 56 percent said reducing calories was important.

This study intrigued me because while there are a number of foods with fiber added on the market-everything from pasta to yogurt-the latest nutrition data indicates that the average intake in the United States is less than half the recommended 14 grams per 1,000 calories (which works out to roughly 25 grams a day for women and 38 for men). And when I talk to my clients, most don't know much about this nutrient, other than it's generally good for you.

In a nutshell, fiber is a type of carbohydrate that your body can't digest or absorb, and there are two primary types: soluble and insoluble. Soluble is the soft, sticky type found in oats, barley, beans, and the "meat" of fruits, which helps to lower cholesterol and soften waste so it can pass through your system more easily. Insoluble is the tough type, found in whole wheat and the skin, stalks, and seeds of fruits and veggies, that helps to push waste through the GI tract and improve bowel regularity.

Fiber also has a number of weight-control benefits, which I've often touted on this blog. First, it fills you up, but because you don't break it down and absorb it into your bloodstream, you don't have to worry about burning off fiber in order to prevent it from getting socked away in your fat cells.

There is also some research showing that for every gram of fiber you eat, you eliminate about seven calories. That means if you gobbled 30 grams a day, it would essentially "cancel out" 210 of the calories you ate, which could result in shedding up to 20 pounds in a year's time.

Lastly, fiber has been found to slow the digestion and absorption of other carbs, which results in a slower, steadier rise in blood sugar and a delay in the return of hunger.

RELATED: In addition to fiber, be sure you're eating these eight super nutrients that help you slim down.

But fiber's powers don't stop at weight loss. It may also reduce the risk of death from any cause, according to a recent paper in the Archives of Internal Medicine. Women who ate about 25 grams of fiber a day were 22 percent less likely to die during the nine-year study than those who ate only 10 grams daily. And the risk of death from heart disease, infections, and respiratory diseases was reduced by as much as 50 percent in in the high-fiber eaters, with the greatest benefit seen from consuming grains. Pretty powerful stuff!

To boost your intake and hit the daily target, I recommend bulking up on naturally fiber-rich foods, primarily fruits, veggies, whole grains, beans, and nuts. Just a cup of raspberries, a cup of black bean soup, a medium orange, and an ounce of almonds packs more than 25 grams, so meeting the recommendation doesn't require a drastic change in your diet.

Some good general rules of thumb for upping your intake include:

• Choose more fruits with edible seeds, skins, and membranes, including apples, raspberries, and oranges.
• Reach for veggies with tough stalks and edible skin, such as artichokes and broccoli.
• Opt for whole rather than refined grains. Oats, barley, quinoa, brown and wild rice, and 100% whole-wheat versions of bread, pasta, and crackers are good options.
• Replace meat with beans or lentils at least five times a week.
• Snack on nuts and seeds, or use them to garnish salads, stir-fries, cereal, and yogurt.

Oh, and one more thing: As you increase your fiber intake, be sure to drink plenty of extra water. It's key to help the fiber move through your system. Too little H2O and too much fiber can be a recipe for bloating and constipation, or a pretty uncomfortable tummy ache!