Health Foods in
Supermarkets
Skin Protection Update
Oral Supplements
for Skin
Exercise Helps the
Brain
Ask Dr. J: Gastritis
and Drugs
References
In the Health News
Diet and Disease
Recipe of the Month:
Millet-Yam-Veg Patties
Dear Friends,
Our local supermarket carries
a selection of natural and organic
foods in a separate shelf area
of each department, so their customers
have an opportunity to make healthier
choices. Just the availability
of these foods in a conventional
market increases health awareness
among people who would not otherwise
be exposed to better foods. This
is a significant change from just
a few years ago, when it was difficult
or impossible to find whole grains
and organic products in a supermarket.
I was pleased to see a flyer
published by the market promoting
these foods, and providing educational
articles that were formerly only
found in health food stores. This
pamphlet covered a variety of
topics, including the antibiotic
properties of goldenseal, the
nutritional value of sweet potatoes,
cancer protection from lycopene
(in tomatoes and watermelon),
the importance of organic foods
(and why they are more expensive),
and why you should avoid tap water
(using bottled or filtered water
instead).
While not all of the information
in this pamphlet was accurate
(they cautioned against taking
vitamin C in doses above 2000
mg per day, which is perfectly
safe, recommended cheese pizza
and ice cream as alternative sources
of calcium, and sugary ketchup
for lycopene), it is certainly
a step in the right direction,
and is one more piece of evidence
that healthier foods are becoming
more mainstream. At the same time,
health food stores are growing
rapidly and becoming more like
supermarkets, slightly beginning
to blur the distinction between
the two. Unfortunately, some of
this “blurring” has
come through large health food
stores starting to carry more
commercial products with lots
of white flour and refined sugar
(even though some of these are
organic, they are still not healthful).
I also recently met a colleague
in conventional medicine at a
brunch, and he pointed out how
“alternative” medicine
is becoming more accepted in mainstream
circles. We both noted the use
of glucosamine sulfate and fish
oil by rheumatologists to treat
arthritis (he was aware that vets
have been using glucosamine for
a long time for horses, and taking
it themselves), and he knew that
niacin (vitamin B3) is effective
to lower cholesterol and raise
the HDL (good) cholesterol. While
this is encouraging, I still see
that there is a long way to go.
Much of the food marketplace (both
markets and restaurants) is still
filled with junk masquerading
as food, and most of the medical
community has negative feelings
about complementary/alternative/integrative
medicine, even when it is documented
in the medical literature.
Unlike my thoughts on these issues
30 years ago, I am now hopeful
that the merging of the best of
these worlds will happen in my
lifetime (although that could
still mean it is a long way off).
The skin is our first layer of
protection from the elements,
but it needs protection itself
from damaging environmental exposures.
I reviewed skin health in July,
2004, but new research continues
to provide information that may
further help to reduce aging and
skin disease (important not only
for cosmetic benefits but also
for cancer prevention and improved
general health).
Topical application of niacinamide
(vitamin B3) to facial skin can
increase elasticity and reduce
fine lines, hyperpigmentation,
redness, and poor texture of the
skin, which are all signs of photoaging
(ultraviolet damage). In a study
on 50 subjects, researchers applied
5% niacinamide to one side of
the face and a placebo cream to
the other to serve as the control.
After 12 weeks of treatment,
all of the improvements above
were noted by both observation
and instrumental measurements
on the treatment side, but not
on the control half of the face.
A 5% cream would have approximately
1500 mg in one ounce. Adding 3000
mg (the contents of six 500-mg
capsules) to a 2-oz tub of natural
face cream would provide this
concentration.
Earlier studies have shown that
topical vitamin C protects the
skin against ultraviolet damage
(from both UVA and UVB). It has
now also been shown to help treat
photoaging of the skin. Vitamin
C promotes collagen formation,
lightens hyperpigmentation, and
reduces inflammation, in addition
to its antioxidant protection.
In one six-month, double-blind
study, a cream with 5% vitamin
C was applied to skin of the lower
neck and arms (areas with evidence
of photoaging) in otherwise healthy
female volunteers. In addition
to observation of the skin by
both the subjects and by dermatologists,
the researchers did biopsies to
determine the effects of the treatment.
The biopsied tissues showed increased
density of the skin, reduced wrinkling,
and evidence of repair of the
elastic tissue.
Green tea extracts containing
EGCG (epigallo-catechin gallate)
have antioxidant and anti-inflammatory
properties. They have become popular
as components of skin creams and
as oral supplements. In a study
combining treatment with a cream
containing 10% green tea extract
and oral supplements of 300 mg
twice a day, skin biopsies showed
improved elastic tissue content.
The study lasted only eight weeks,
during which time the benefits
were not visible other than on
biopsy. The authors speculated
that longer studies would be needed
to show observable benefits.
Another double-blind study last
year showed similar results in
reversing skin aging with oral
supplements. In 40 subjects, 20
were treated with supplements
of alpha-lipoic acid, proantho-cyanidins,
and a mixture of vitamins and
minerals, while the other 20 were
treated with placebo. Objective
measurements of skin thickness
and elasticity showed improvement
with active treatment compared
to placebo. Skin roughness and
both fine and coarse wrinkles
were also better, based on clinical
assessment. In subjective evaluation
by participants, the active treatment
was significantly better.
In a study of a combination of
orally administered nutrients,
62 women from 45 to 73 years old
were given either the supplements
or a placebo for a total of 12
weeks. Their skin elasticity was
improved after six weeks with
the treatment as measured by optical
equipment, and skin roughness
was lessened significantly after
12 weeks. The nutrients included
vitamins C and E, carotenoids,
selenium, and zinc, as well as
blueberry extract and proanthocyanidins.
Lycopene is a red carotenoid
found in tomatoes, watermelon,
red grapefruit, and red navel
oranges (watermelon and red grapefruit
have more lycopene than fresh
tomatoes). Oral and topical lycopene
protects against UV damage to
skin. In a study of topical application,
lycopene reduced skin wrinkling,
redness, and inflammation, and
the effect was greater with higher
doses. In a study of oral lycopene,
volunteers ingested 10-mg supplements
daily, and were tested for redness
following UV irradiation. By week
12, they had a significantly reduced
response to UV light.
Finally, the hormone progesterone
helps to reduce skin wrinkling
associated with aging. A controlled
study on 40 subjects using 2%
progesterone cream showed increased
elasticity and firmness of the
skin, and reduced wrinkling around
the eyes, nose, and mouth. Blood
levels of the hormone increased
during treatment.
Regular exercise, even if only
a very modest amount, appears
to help preserve brain function
in elderly people. Researchers
recruited 1740 subjects who had
normal cognitive function at 65
years old and followed them for
over 6 years, testing them every
two years.
Those subjects who exercised
three or more times per week,
had a 38 percent lower risk of
developing any form of dementia
(including Alzheimer’s disease
and others) compared to those
who exercised fewer than three
times per week.
Even walking for just 15 minutes
more than three times per week
provides significant benefit.
One value of exercise is the improvement
in circulation to the brain (and
other tissues), but it also has
other benefits that might play
a role in prevention of brain
degeneration. Physical activity
helps to control blood sugar,
and this also reduces age-related
tissue deterioration. High sugar
levels lead to advanced glycation
end products (AGEs), toxic substances
that interfere with blood vessel
and membrane function.
An earlier study showed that
physical activity at least twice
a week was protective, reducing
non-Alzheimer’s dementia
by 50 percent and Alzheimer’s
disease by 60 percent. This study
followed subjects for 21 years,
and this level of benefit is remarkable
for such a small change in physical
activity. Of course, higher levels
of physical activity have other
benefits, and brain function is
also preserved by good nutrition
and dietary supplements (acetyl
L-carnitine, alpha-lipoic acid,
coenzyme Q10, vitamin E, N-acetyl
cysteine, and ginkgo biloba among
others).
Q. I’m taking Tagamet for
gastritis caused by another medication.
Can I do anything instead of the
drug to manage this problem?
ES, via Internet
A. A number of medications can
cause gastric upset, including
aspirin and other non-steroidal
anti-inflammatory drugs (NSAIDS
such as Motrin, Advil, and Naprosyn).
It can also worsen with exposure
to alcohol and caffeine, and the
symptoms are often increased by
sugary, fatty fast foods. Gastritis
can be associated with the bacterium,
Helicobacter pylori, which causes
a majority of gastric ulcers,
so treatment is very important.
If Helicobacter testing is positive,
antibiotics are prescribed to
eliminate the bacteria and help
prevent ulcers and gastric cancer.
Tagamet reduces stomach acid
production, but it may cause some
side effects. Newer antacid drugs,
such as Prilosec (the precursor
to Nexium, which is not really
any better), Protonix, and Prevacid
work differently, but they also
have side effects (headaches,
diarrhea, dry mouth, cough, and
abdominal pain).
You can reduce symptoms by improving
your diet–-eliminating junk
and eating foods that are low
in sugar and fat, and taking some
dietary supplements. For immediate
relief, you can chew tablets of
deglycyrrhizinated licorice, or
DGL. Mixed with saliva, this coats
the lining of the stomach and
esophagus, protecting it from
acid and relieving heartburn.
L-glutamine (1000-6000 mg daily),
vitamins C (4000-6000 mg) and
E (400-800 IU), N-acetyl cysteine
(1000-2000 mg), and zinc (30-50
mg) also help gastric healing.
Bissett DL,
et al., Niacinamide: A B vitamin
that improves aging facial skin
appearance. Dermatol Surg. 2005
Jul;31(7 Pt 2):860-5.
Humbert PG,
et al., Topical ascorbic acid
on photoaged skin. Clinical, topographical
and ultrastructural evaluation:
double-blind study vs. placebo.
Exp Dermatol. 2003 Jun;12(3):237-44.
Farris PK,
Topical vitamin C: a useful agent
for treating photoaging and other
dermatologic conditions. Dermatol
Surg. 2005 Jul;31(7 Pt 2):814-7.
Segger D, Schonlau
F, Supplementation with Evelle
improves skin smoothness and elasticity
in a double-blind, placebo-controlled
study with 62 women. J Dermatolog
Treat. 2004 Jul;15(4):222-6.
Thom E, A randomized,
double-blind, placebo-controlled
study on the clinical efficacy
of oral treatment with DermaVite
on ageing symptoms of the skin.
J Int Med Res. 2005 May-Jun;33(3):267-72.
Chiu AE, et
al., Double-blinded, placebo-controlled
trial of green tea extracts in
the clinical and histologic appearance
of photoaging skin. Dermatol Surg.
2005 Jul;31(7 Pt 2):855-60.
Fazekas Z,
et al., Protective effects of
lycopene against ultraviolet B-induced
photodamage. Nutr Cancer. 2003;47(2):181-7.
Aust O, et
al., Supplementation with tomato-based
products increases lycopene...[and]
protects against UV-light-induced
erythema. Int J Vitam Nutr Res.
2005 Jan;75(1):54-60.
Holzer G, et
al., Effects and side-effects
of 2% progesterone cream on the
skin of peri- and postmenopausal
women...Br J Dermatol. 2005 Sep;153(3):626-34.
Larson EB,
et al., Exercise is associated
with reduced risk for incident
dementia among persons 65 years
of age and older. Ann Intern Med.
2006 Jan 17;144(2):73-81.
Rovio S, et
al., Leisure-time physical activity
at midlife and the risk of dementia
and Alzheimer’s disease.
Lancet Neurol. 2005 Nov;4(11):705-11.
Virmani
A, et al., Effects of Metabolic
Modifiers Such as Carnitines,
Coenzyme Q10, and PUFAs against
Different Forms of Neurotoxic
Insults.... Ann N Y Acad Sci.
2005 Aug;1053:183-91.
a. High cholesterol levels are
associated with an increased risk
of developing hypertension. In
a study of 3110 men with no heart
disease or hypertension for 14
years, compared to subjects with
the lowest cholesterol, those
with the highest total cholesterol
had a 23 percent higher chance
of developing hypertension, and
those with the highest cholesterol
relative to the HDL had a 54 percent
increased risk. Men with the highest
HDL had a 32 percent lower risk
compared to those with the lowest
HDL. (Halperin RO, et al., Dyslipidemia
and the risk of incident hypertension
in men. Hypertension. 2006 Jan;47(1):45-50.)
A previous study showed the same
association in women.
b. In a study of 64 subjects
with chronic, obstructive lung
disease, omega-3 oil supplements
(about 3 Tbsp) reduced inflammatory
markers and improved both walking
distance and oxygen saturation.
This condition is otherwise difficult
to treat. Those given omega-6
oils showed no change. (Matsuyama
W, et al., Effects of omega-3
polyunsaturated fatty acids on
inflammatory markers in COPD.
Chest. 2005 Dec;128(6):3817-27.)
Eating fish helps to preserve
brain function. Researchers evaluating
3718 subjects over 6 years found
that those who ate fish once a
week had a 10 percent slower cognitive
decline (gaining about 3 years
of brain preservation) while those
who ate fish twice or more per
week gained about 4 years (13
percent slower decline). It was
not clear whether it was from
the omega-3 oils in fish or because
eating fish reduced consumption
of meat and saturated fat. However,
based on other data, the researchers
speculated that the result was
likely due to the essential fatty
acids. (Morris MC, et al., Fish
consumption and cognitive decline
with age in a large community
study. Arch Neurol. 2005 Dec;62(12):1849-53.
Bake a medium yam until tender
(about 1 hour). Mix 1 cup of millet
in 3 cups of water in a saucepan
and bring to a boil, add 1 Tbsp
of tamari soy sauce, then simmer
until the water is absorbed (about
25 minutes). Finely mince 1 large
onion and 2 cloves of garlic,
and sauté in olive oil
with freshly ground black pepper
and 1/2 tsp of thyme. Mince a
green, such as arugula or spinach,
add 1 cup to the onions when they
are brown, and mix well. Mash
this all together with the millet
and the yam until they are well
mixed. Form patties that are about
1/2 to 3/4 inch thick. It should
make about six patties. Place
them in a skillet with a small
amount of olive oil, and pan fry
them until the surfaces are just
crisp. You can vary this by using
curry powder and cumin, or you
can use oregano for a different
flavor. They can be served as
a side dish or as a main dish
with a salad.
