Research Tips
January 14, 2009Headaches have many causes: stress, lack of sleep, and poor posture for an extended time. But remember headaches also can be caused by skipping meals.
National Headache Foundation
January 22, 2009
If you have Restless Legs Syndrome, you may be iron deficient. Have your physician check the ferritin in your blood. A number less than 50 indicates more iron is needed to reverse this nutrition deficiency.
Mov Disord. 2008 Jun 15;23(8):1184-7
January 31, 2009
Star fruit (also known as carambola) is a good source of vitamin C. If, however, you have impaired kidney function, you need to find other sources of vitamin C. Medical research shows that star fruit can cause kidney failure in those with impaired kidney function.
Food Chem Toxicol. 2008 May;46(5):1744-52.
February 27, 2009
If you experience GERD, commonly known as heartburn, eat moderate sized meals, stay upright after eating for at least two hours, and eliminate foods that don’t agree with you. Also, inform your doctor of heartburn symptoms if you are taking a new medication.
Nutr Clin Pract. 2008 Jun-Jul;23(3):293-8.
March 16, 2009
Everyone knows that consuming enough high calcium foods is good for bones, but did you know that it also lowers the risk of developing kidney stones?
Arch Intern Med. 2004 Apr 26;164(8):885-91.
March 20, 2009
Exercise can provoke asthma in some people, however regular exercise can actually reduce the frequency of attacks. There is also some evidence that staying hydrated with plenty of fluids helps to reduce asthma in general.
Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S81-7.
March 21, 2009
Consuming three to four milk product servings daily is estimated to cut the risk of developing kidney stones in half by reducing the amount of oxalate absorbed from high-oxalate foods such as spinach, amaranth, cassava and taro leaves.
Ther Umsch. 2000 Mar;57(3):138-45.
March 26, 2009
Poor iron nutrition can impair the ability of the thyroid gland to use iodine to produce thyroid hormone. It is a good idea for people with thyroid problems to get a full evaluation of their iron status.
Thyroid. 2002 Oct;12(10):867-78.
March 27, 2009
There is evidence that some of the complications of diabetes are caused by an increased need for vitamin B1. Foods rich in vitamin B1 (thiamin) include pork, nuts, fish, soybeans, and enriched grain products.
Curr Diabetes Rev. 2005 Aug;1(3):287-98.
March 31, 2009
A sedentary lifestyle is one of the major contributors to the development of type 2 diabetes. Daily exercise is a cornerstone in the prevention and treatment of type 2 diabetes.
J Appl Physiol. 2007 Oct;103(4):1113-20. Epub 2007 Jul 26.
April 4, 2009
A 28-year old theory proposes that iron accumulation in the body increases the risk for coronary heart disease. To date, however, this theory remains unproved, with several studies refuting the theory. It is likely that both too much and too little iron increase health risks.
Can J Cardiovasc Nurs. 2009;19(1):26-32.
April 5, 2009
A healthy body contains trillions of bacterial organisms living in the intestine. This is actually a good thing! The right proportions and amounts of beneficial types of bacteria can protect against infections, the development of some cancers, and possibly even the development of obesity.
Gastroenterology. 2009 Jan;136(1):65-80.
April 18, 2009
The most common type of kidney stones are made of calcium oxalate. But, cutting back on calcium is not the answer. Instead, high calcium foods like milk, cheese, and yogurt reduce the absorption of oxalate and help to decrease stone formation.
Urology. 2009 Mar;73(3):484-9.
April 24, 2009
Vitamin K contributes to bone health by helping bones retain calcium. In contrast, vitamin K benefits cardiovascular health by preventing calcium accumulation in blood vessels and hardening of the arteries.
Thromb Haemost. 2007 Jul;98(1):120-5.
April 29, 2009
A high level of blood triglycerides is one of many risk factors for cardiovascular disease. Consuming fish two or three times a week provides omega-3 fatty acids that can help to decrease triglycerides.
Nutr Health. 2009;20(1):11-20.
April 30, 2009
Disease mongering is the process of enlarging the market for a disease treatment by convincing people that they have a medical condition that is treatable. Common examples are the TV ads that encourage you to ask your doctor about drug X if you think you have some ailment.
PLoS Med. 2008 May 27;5(5):e106.
May 14, 2009
Why influenza viruses show up when they do is a medical puzzle. One theory proposes that because vitamin D status drops during the winter months, people become more susceptible to infection. Foods high in vitamin D include fatty fish and D-fortified foods like milk.
Virol J. 2008 Feb 25;5:29.
May 16, 2009
An elevated blood level of homocysteine is considered to be a risk factor for the development of cardiovascular disease. Taking a daily multi-vitamin with vitamins B6, B12, and folate can help to reduce homocysteine.
Arch Latinoam Nutr. 1997 Jun;47(2 Suppl 1):9-12.
May 22, 2009
Based on current research, fish oils offer a number of protective functions. Adding a large serving of oily fish to the diet may reduce the risk of sudden heart attacks and strokes in women.
J Cardiovasc Med 2007 Sep;8 Suppl 1:S23-6.
May 23, 2009
Although there have been many studies suggesting anti-cancer properties of certain foods, the consensus of scientific studies supports consuming a variety of foods in moderate amounts, including vegetables, fruits and whole grains, along with lower-fat milk and milk products, and lean meats, poultry, fish, beans and nuts.
Cancer Epidemiol Biomarkers Prev. 2005 Dec;14(12):2898-904.
May 25, 2009
Good nutrition is especially important before and after surgery. Glutamine, an amino acid especially high in animal foods and available in supplement form, is known to be especially helpful when significant amounts of body tissue must be repaired and replaced.
J Nutr. 2008 Oct;138(10):2040S-2044S.
June 3, 2009
To help your body maintain a healthy heart, take care of the basics. Eat moderate amounts of a wide variety of foods and be sure to include fruits, vegetables, adequate fluids and daily physical activity.
JAMA. 2002 Nov 27;288(20):2569-78.
June 9, 2009
A variety of dietary supplements are promoted for prostate health, but the best research evidence currently supports eating a balanced diet with a good variety of fruits and vegetables and staying fit as the best way to support prostate health.
Am J Mens Health. 2008 Jun;2(2):178-89. Epub 2008 Feb 29.
June 10, 2009
The location of body fat is associated with the risk of cardiovascular disease and diabetes. Risk is greatest when most of the fat is located internally around the belly area, creating the apple shape. Incorporate adequate sleep, exercise, relaxation and a balanced diet to decrease your risks.
Curr Diabetes Rev. 2006 Nov;2(4):367-73.
June 21, 2009
An important treatment for type 2 (adult onset) diabetes may be daily exercise like walking and jogging in combination with strength-building resistance exercise two to three times a week. Check with your doctor.
Diabetes Care. 2003 Nov;26(11):2977-82.
June 22, 2009
The statistics are sobering: One in six men will develop prostate cancer. To reduce risk, the American Cancer Society recommends eating at least five servings of fruits and vegetables each day as part of an overall balanced diet.
Am J Mens Health. 2008 Jun;2(2):178-89.
June 29, 2009
Staying physically active may be the most effective way to reduce the risk developing type 2 diabetes. Even those who are overweight have much less risk of developing diabetes if they stay physically active.
Diabetes Res Clin Pract. 2005 Jun;68 Suppl1:S73-81.
July 4, 2009
One of the most common causes of headaches is skipping meals. Carrying a small snack (such as a piece of fruit) may help to keep those hunger headaches away.
Headache. 2009 May;49(5):744-52.
July 6, 2009
To maintain a healthy immune system, the body needs adequate protein for the production of antibodies. Many vitamins and trace minerals are also essential for overall health of the immune system.
J Nutr. 2009 Jan;139(1):113-9.
July 8, 2009
People with diabetes can greatly improve their condition with proper exercise and diet. Since diabetes is associated with a variety of health complications, it is important to work with certified health professionals to develop appropriate diet and exercise programs.
Curr Opin Endocrinol Diabetes Obes. 2009 Apr;16(2):150-5.
July 15, 2009
Eating a wide variety of foods in a balanced fashion is probably more important for heart health than eating any one "healthy food."
Curr Treat Options Cardiovasc Med. 2004 Aug;6(4):291-302.
August 2, 2009
Diet plays an important role in heart and blood vessel health. Consuming a balanced diet with recommended amounts of vegetables and fruits is especially important for maintaining the health of blood vessels.
Eur J Cardiovasc Prev Rehabil 2010 Feb;17(1):50-5.
August 27, 2009
A research study of over 1200 women found that those consuming more than 1,100 milligrams of calcium daily from foods had almost half the risk of developing kidney stones as those who consumed less than 600 milligrams. Eight ounces of milk or yogurt contain about 300 mg of calcium.
Arch Intern Med. 2004 Apr 26;164(8):885-91.
August 30, 2009
Consuming adequate amounts of thiamin (also known as vitamin B1) has been shown to help decrease the complications of diabetes. Foods rich in thiamin include pork, nuts, fish, soybeans, and enriched grain products.
Curr Diabetes Rev. 2005 Aug;1(3):287-98.
September 12, 2009
Various nutrient deficiencies may play a role in Restless Legs Syndrome. Iron deficiency is the most likely contributor. Deficiencies of folic acid and vitamin B-12 also may be part of the cause in some people.
Altern Med Rev. 2007 Jun;12(2):101-12.
September 18, 2009
When eating to prevent a specific disease is taken to extremes, eating habits can become imbalanced and lead to unexpected health problems. A diet that promotes long-term health takes a balanced approach to foods.
Can J Public Health. 2005;96 Suppl 3:S15-99, S16-21.
September 19, 2009
Large research studies have clearly demonstrated that the risk for stone formation decreases when calcium consumption is increased and plenty of fluid is consumed.
Ther Umsch. 2000 Mar;57(3):138-45.
September 22, 2009
A person increases the risk of gallstones when there is less stimulus for the gallbladder to contract. Diets that are very low-calorie, low-fat or low-protein decrease the stimulus to the gallbladder.
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.
September 30, 2009
To reduce the risk of breast cancer, the consensus of research studies supports consuming a variety of foods in moderate amounts, including vegetables, fruits and whole grains, along with lower-fat milk and milk products, and lean meats, poultry, fish, beans and nuts.
Cancer Epidemiol Biomarkers Prev. 2005 Dec;14(12):2898-904.
October 3, 2009
Good nutrition is always important for health, but eating well both before and after surgery is especially needed. All nutrients are important. A well-balanced diet with adequate protein provides some of your best insurance for success.
J Nutr. 2008 Oct;138(10):2040S-2044S.
October 6, 2009
The plaque that accumulates in the arteries of people with cardiovascular disease often contains calcium. Vitamin K helps to prevent this calcium accumulation called "hardening of the arteries." Green vegetables are a key source of vitamin K in the diet.
Clin J Am Soc Nephrol. 2008 Sep;3(5):1504-10.
October 7, 2009
More than 60 factors are known to trigger primary headaches. Low blood glucose from skipping meals is one trigger we can control.
National Headache Foundation
October 16, 2009
Including fish as a regular part of your diet is associated with better heart health. Fish high in "heart-healthy" omega-3 fatty acids include salmon, herring, mackerel, sardines, anchovies, tuna, and black cod.
Nutr Health. 2009;20(1):11-20.
October 18, 2009
Fear of foods in the name of health or weight control can create a variety of eating problems. Extreme fear of fat and specific foods can lead to serious health problems and result in dangerous eating disorders.
Physiol Behav. 2007 Sep 10;92(1-2):283-90.
October 23, 2009
Caffeine is often said to be the most commonly consumed drug in the world. Moderate coffee consumption appears to reduce the risk of developing liver and gallstone diseases.
Crit Rev Food Sci Nutr. 2006;46(2):101-23.
October 28, 2009
An important treatment for type 2 (adult onset) diabetes may be daily exercise like walking and jogging in combination with strength-building resistance exercise two to three times a week. Check with your doctor.
Diabetes Care. 2003 Nov;26(11):2977-82.
October 29, 2009
Individuals at risk for diabetes should consider adding strength training to their exercise program. Research indicates that strength-building exercise improves the ability to clear sugar from the blood and helps to build muscle and decrease body fat.
Diabetes Care. 2003 Nov;26(11):2977-82.
November 1, 2009
To help prevent heartburn or gastroesophageal reflux disease (GERD), avoid eating large meals, stay upright for at least two hours after eating, exercise when the stomach is empty, maintain a healthy weight, and be happy.
Nutr Clin Pract. 2008 Jun-Jul;23(3):293-8.
November 6, 2009
Your risk of gallstone disease strongly increases during prolonged fasting or rapid weight loss. Besides consuming adequate calories, regular exercise and eating enough fruits and vegetables can lower your risk of gall stones.
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.
November 29, 2009
Fasting and extreme diets can slow down the gallbladder and increase the risk of gallstone formation. Like your brain, your gallbladder appreciates a steady supply of nutrients.
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.
December 26, 2009
There are more than 60 known factors triggering primary headaches, but low carbohydrate consumption and caffeine withdrawal are two key causative factors. To prevent those holiday headaches, don't starve yourself before the holiday parties.
Headache. 2009 May;49(5):744-52.
January 3, 2010
A common cause of headaches is low blood sugar. Dips in blood sugar levels can be caused by skipping meals or fasting. When dieting, be sure to spread out your meals. Your brain will thank you.
Headache. 2009 May;49(5):744-52.
January 9, 2010
Exercise can help to maintain healthy blood glucose levels. For some diabetics, exercise can cause blood glucose to drop too low. Therefore, it is essential to work with appropriately trained health professionals to determine the best exercise program.
Sports Med. 2007;37(11):937-46.
January 10, 2010
Research indicates that increased blood levels of the compound homocysteine leads to heart disease. Consuming adequate amounts of folic acid in foods or supplements can help to lower homocysteine levels.
Am J Clin Nutr. 2000 Jun;71(6):1448-54.
January 15, 2010
Maintaining a healthy heart means taking care of nutrition basics. Eat moderate amounts of a wide variety of foods and be sure to include fruits, vegetables, adequate fluids and daily physical activity.
Nutr Rev. 1998 May;56(5 Pt 2):S3-19; discussion S19-28.
January 22, 2010
Researchers find that poor nutrition may predispose some people to developing eating disorders and successful treatment requires learning how to eat again.
Front Neuroendocrinol. 2008 Oct;29(4):445-62.
January 25, 2010
Impaired thyroid function can result from many causes. Poor iron nutrition is known to be one possible contributor.
Thyroid. 2002 Oct;12(10):867-78.
February 21, 2010
With all the recent hype to limit salt intake, don't forget that the balance of nutrients in the overall diet may be more important to health. Despite being high in salt, the Japanese diet has a great variety of foods and is associated with a low risk of cardiovascular disease.
Int J Epidemiol. 2007 Jun;36(3):600-9. Epub 2007 Feb 22.
February 24, 2010
Research at the University of Connecticut shows that vitamin B-12 and folate may be important nutrients in preventing canker sores.
J Oral Pathol Med. 2010 Feb 7. [Epub ahead of print]
March 1, 2010
Although it is commonly believed that coffee increases blood pressure, most research evidence indicates that daily consumption of coffee does not increase the risk of high blood pressure.
Vasc Health Risk Manag. 2008;4(5):963-70.
March 2, 2010
Overly low blood pressure (hypotension) can impair both brain function and balance. Caffeine sources like coffee and tea may help some people avoid the blood-pressure drops that commonly occur following meals.
Am J Clin Nutr. 2007 Feb;85(2):392-8.
March 11, 2010
Research shows that moderate coffee consumption appears to reduce the risk of developing Parkinson's disease. Although these types of studies can't claim cause and effect, they do reduce concerns about potential harmful effects.
Mov Disord. 2007 Nov 15;22(15):2242-8.
March 20, 2010
Tomatoes contain a compound called lycopene that is associated with reduced risk of prostate cancer, heart disease, and macular degeneration. Consume tomatoes and tomato sauces with vegetable oils for better absorption of lycopene.
Canadian Medical Association Journal. 2000 Sep 19;163(6):739-44.
March 30, 2010
Meeting essential nutrient requirements is always required for good health, but it becomes especially critical when a person needs surgery. Plan ahead on good nutrition before surgery to maintain a strong immune system and to assure speedy tissue repair.
Curr Opin Crit Care. 2008 Dec;14(6):690-5.
April 7, 2010
Too often headaches are blamed on stress or lack of sleep, when something as simple as skipping meals and dehydration can be the culprit.
National Headache Foundation
April 9, 2010
Two of the major risk factors for gallstone disease are prolonged fasting and rapid weight loss. Restricted food intake, especially when low in fat, slows the release of bile from the gall bladder and gallstones are more likely to form.
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.
April 15, 2010
Controlling high blood pressure takes more than just cutting back on salt. A low intake of magnesium also can contribute to high blood pressure. Green vegetables, whole grains, nuts, and beans are all good food sources of magnesium.
Nutr Clin Pract. 2008 Apr-May;23(2):142-51.
April 17, 2010
Prevention of obesity and type 2 diabetes requires both children and adults to consume a health-promoting diet of wholesome foods that meet nutrient needs with a moderate amount of calories.
Diabetes Care. 2008 Nov;31(11):2120-5.
April 20, 2010
People taking "blood thinner" drugs are commonly advised to avoid high vitamin K foods. However, since vitamin K plays a role in preventing "hardening of the arteries," researchers are now advising physicians to adjust the drug dose to a steady day to day intake of vitamin K.
Thromb Haemost. 2007 Jul;98(1):120-5.
April 27, 2010
It is not uncommon for the media to promote a drug for common symptoms that could actually be due to a nutrient deficient diet. Don't let fear of a possible disease hook you into a drug solution just because it is easier than eating a balanced diet.
PLoS Med. 2008 May 27;5(5):e106.
May 10, 2010
Daily exercise is not just for looking good. Regular exercise also is important for both the prevention and treatment of type 2 diabetes.
J Appl Physiol. 2007 Oct;103(4):1113-20. Epub 2007 Jul 26.
May 11, 2010
Like cholesterol, high blood levels of triglycerides are associated with an increased risk of cardiovascular disease. Including fish as a regular part of your diet is associated with better heart health.
Nutr Health. 2009;20(1):11-20
May 18, 2010
The consumption of fresh vegetables and fruits has a strong protective effect for coronary heart disease. Now research also indicates there is likely a protective effect to cognitive function as we age.
Int Psychogeriatr. 2010 Mar;22(2):174-87.
June 2, 2010
Low potassium intake has been linked to hypertension in overweight children. Edamame (green soybeans) makes a great lower calorie high potassium snack.
J Pediatr. 2010 May 18.
June 25, 2010
Diets rich in fruits and vegetables are recommended for reducing cancer risk. Incorporate local tropical fruits and vegetables into your daily diet to help yourself and your local farmer.
Am J Clin Nutr. 2003 Sep;78(3 Suppl):559S-569S.
June 27, 2010
Many drugs used to treat heartburn greatly reduce how much vitamin B-12 is absorbed from foods. Consequently, people using GERD medications should take a supplemental source of vitamin B-12.
Ann Pharmacother. 2002 May;36(5):812-6.
June 30, 2010
Those with a family history of diabetes can reduce their own risk of developing the disease by maintaining a daily habit of vigorous exercise.
Diabetes Res Clin Pract. 2005 Jun;68 Suppl1:S73-81.
July 14, 2010
Since the immune system is clearly involved in psoriasis, maintaining a healthy immune system helps to deal with the disease. Many nutrients are involved in supporting immune function, so meeting all nutrient needs may be step one in treating psoriasis.
Br J Dermatol. 2005 Oct;153(4):706-14.
July 17, 2010
Consuming adequate fruits, vegetables, and fish can help to maintain the health of your blood vessels and heart.
Eur J Cardiovasc Prev Rehabil. 2010 Feb;17(1):50-5.
July 20, 2010
Prolonged stress has been shown to have negative effects on the cardiovascular system. Regular daily exercise is a great way to release stress and benefit heart and blood vessel health.
Cardiovascular Consequences of Chronic Stress
August 8, 2010
Over 70 percent of all kidney stones contain calcium oxalate. Increasing calcium intake while eating oxalate-rich foods reduces the risk of kidney stones.
Nephrol Dial Transplant. 1998 Sep;13(9):2241-7.
August 16, 2010
Alternative “cures” for cancer can be very tempting to cancer patients. However, opting for questionable therapies can be very risky and can delay evidence-based treatments to the point that they may no longer be effective.
Ir Med J. 2008 Mar;101(3):82-4.
August 21, 2010
Research indicates that vitamin C does not prevent colds, but it can help to reduce the duration and severity of common cold symptoms.
Scand J Infect Dis. 1994;26(1):1-6.
September 8, 2010
Breast cancer risk does not seem to be linked to any specific types of foods in the diet. Moderating risk appears to involve consuming a wide variety of foods in moderate amounts from among all types of foods. However, excessive alcohol consumption and excess body weight are both linked to increased breast cancer risk.
Curr Opin Obstet Gynecol. 2009 Feb;21(1):80-5.