Nutrition Spotlight Archives - Page 28 of 28

Warm weather and longer days have many people spending more time outside. But you can forget an important step to truly enjoy this precious time outside—protecting your skin from the sun. Practicing healthy sun exposure can keep your skin happy, and is a habit that will serve you well into the future.

Sunburns lead to blistered and peeling skin. They can also create more serious health problems. But there are many ways to protect you and your little ones from the sun. The first step is understanding how and why you need to protect your skin.

UV Radiation Overview

Much can be gained from spending time outside on a sunny day, but there are many risks associated with sun exposure. The sun’s rays allow us to manufacture vitamin D and can lift our spirits after a long period of cloudy weather.

However, ultraviolet (UV) radiation is the culprit behind painful sunburns and peeling skin. UV radiation is known to cause damage to oxygen-carrying cells in the body and to DNA. Understanding how UV radiation can be dangerous for your health starts with an explanation of the two types of dangerous UV rays.

Both UVA and UVB radiation penetrate the skin, but UVB is more harmful than UVA radiation. UVA and UVB rays are differentiated by their wavelengths, with UVB being the shorter of the two. UV radiation causes damage to DNA, which leads to genetic mutation.

Sun Exposure Behavior

A 2001 study in the journal Preventative Medicine found that less than one-third of youths in the US practiced regular sun-protection behavior. Sun protection considered in this study included:

wearing long pants
wearing sunglasses
staying in the shade
wearing sunscreen.

While these results may be dated, it is clear that children between the ages of 11 and 18 struggle to protect themselves effectively from prolonged exposure to the sun.

This extended time in the sun without proper protection leads to painful sunburns and blisters, and the increased risk of DNA damage from UV radiation. Children need to learn safe sun exposure early and practice it often. It can be difficult to understand when you need to wear a hat or stay in the shade. That’s why sunscreen should be used daily to safe-guard children and adults from the sun.

Parental Role Modeling

Ample evidence suggests that setting a good example for children can increase their likelihood of practicing healthy sun exposure. Parents who practice frequent sun protection are less likely to get sunburnt while outside and are more likely to have children who also practice frequent sun protection.

A study in the Journal of Pediatrics in 2001, used survey data to find that nearly half of all parents and children in the US were sunburnt during the previous summer. With sunburns occurring on such a large scale, it is imperative that parents teach their children through example how to best protect their skin from the sun.

Sunscreen Application

Wearing sunscreen is by far one of the most popular and effective methods of protecting your skin from the sun. Sunscreen is virtually non-restrictive, so wearing sunscreen won’t keep you from being active while outside.

Sunscreen’s efficacy against UV radiation is measured by a sun protection factor (SPF) index. With SPF, the higher the number, the more sun protection the sunscreen offers.

But these SPF indices can be misleading. They imply that one application of a sunscreen with high SPF will keep you from being sunburnt. This is not the case.

Sunscreen must be applied early, and often, to maximize its protective effects. Many people don’t know how much sunscreen they need to apply to be protected from the sun. Clinical and Experimental Dermatology published the results of a study in 2012 that suggest most people who use sunscreen don’t apply nearly enough to be protected.

To reach the SPF coverage displayed on a bottle, the recommended two mg/cm³ (two milligrams per cubic centimeter) must be applied all over the exposed skin. This exact volume is hard to measure, so the researchers suggest a double application of sunscreen is best before playing outside. By applying a double layer of sunscreen and reapplying every couple of hours you can be confident your skin will be prepared for a day in the sun.

Conclusion

They call it fun in the sun, but in reality, playing outside without proper sun protection can be dangerous. Sun protection can take many forms—from sunscreen to wearing long-sleeved shirts and hats to cover sensitive skin from UV radiation. All of these methods can be helpful in preventing sunburn. But they are most effective when practiced correctly and used often. Practice healthy sun exposure by using defensive sun-protection methods today, and safely enjoy time outside for years to come.

References

Oriordan, David L., Alan C. Geller, Daniel R. Brooks, and Donald R. Miller. “Sunburn reduction through parental role modeling and sunscreen vigilance.” The Journal of Pediatrics. 149.1 (2003): 67-72.

Teramura, T., M. Mizuno, H. Asano, N. Naito, K. Arakane, and Y. Miyachi. “Relationship between sun-protection factor and application thickness in high-performance sunscreen: double application of sunscreen is recommended.” Clinical and Experimental Dermatology 37.8 (2012): 904-08.

De Gruijl, Frank R. “Photocarcinogenesis” Methods in Enzymology. Vol. 319. N. p.: Academic Press, 2000. 359-66.

Cokkinides, Vilma E., Kourtney Johnston-Davis, Martin Weinstock, Mary C. Oconnell, William Kalsbeek, Michael J. Thun, and Phyllis A. Wingo. “Sun exposure and sun-protection behaviors and attitudes among US youth, 11 to 18 years of age.” Preventative Medicine 33.3 (2001): 141-51.

Hall, H. Irene, Daniel S. May, Robert A. Lew, Howard K. Koh. “Sun protection behaviors of the US white population.” Preventative Medicine 26.4 (1997): 401-07.

“Skin Cancer Foundation.” Sun protection for the whole family at the pool or at the beach — skincancer.org. The Skin Cancer Foundation. 09 Aug. 2016.

That’s an old adage. But what does it really mean?

Basically, everything that makes up your physical body came in through your mouth. You are literally made-up of the things you consume—the good, the bad, and the ugly. So the sum of your diet, the water you drink, and your nutritional supplements make up you.

But that is only part of the story.

In a new study done at USANA Health Sciences and published in the journal “Nutrients”, scientists have shown that what you eat (or drink) can have a significant impact. It can actually affect how your genes are regulated—whether they are turned on or turned off.

Advantages of whole fruits and juices

Observational and epidemiological evidence shows consistently that consumption of fruit promotes good health. Eating whole fruits has generally been recommended by health experts as preferable to juice, although juicing and juice products are often seen as a part of a healthy diet plan.

Whole fruit has an advantage in weight control and glucose regulation due to its fiber content, and greater bulk and satiety. Juicing has some advantages as far as convenience, availability year round, rapid rehydration, and variety (people often get more variety in their fruit intake through juicing than they would otherwise get through whole fruits). Even with these differences, it has always been assumed that whole fruits and unprocessed juices are nutritionally equivalent.

New research shows whole fruit and juice affect health in different ways

New research by scientists at USANA Health Sciences, Inc. has uncovered another interesting difference between whole fruits and fruit juices. It turns out they may actually confer different health benefits by influencing health and the immune system in different ways. This study found that subjects who consumed whole fruit versus fruit juice had significantly different chemical signatures (known as methylation or the epigenome) on specific regions of their DNA.

Epigenetics is the study of changes in organisms caused by modification of gene expression rather than alteration of the genetic code itself. Epigenetic change is a regular and natural occurrence. But it can also be influenced by several factors including: age, the environment/lifestyle, and disease state.

One way to illustrate the meaning of epigenetics is with identical twins. Both twins possess identical DNA, or genetic code. But, they are not exactly the same, and differences become even more obvious with age. This is due to individual variations in diet, lifestyle, environment, disease state, and other factors that influence the way their cells read the genes.

In this study, the epigenetic signatures (the chemical code that allows genes to be turned off and on) of whole-fruit consumers were enriched in genes near specific pathways. These pathways were those associated with improved immune function, chromosome integrity, and telomere maintenance. But the same signatures of fruit-juice consumers were enriched around genes associated with pro-inflammatory pathways.

The authors point to the fact that whole fruit is rich in natural fiber as a reason for this difference. Fiber is removed during the juicing process.

“The epigenetic differences observed in our study may be attributable to variation in fruit fiber content between fruit and juice,” the study states. “Fiber, a largely indigestible molecule, alters the digestion rate of co-consumed nutrients and thus influences the intestinal location and mechanism by which fruit derived nutrients are absorbed and ultimately processed. Much of this variation in intestinal absorption is likely due to variation in breakdown of nutrients by intestinal microbiota”.

Conclusion

The paper goes on to conclude that, for the first time, juice and fruit consumption are correlated with different influences on gene expression. Additionally, the analysis shines new light on the molecular mechanisms that drive the interactions between our diet, target cell signaling molecules, and epigenetic pathways.

In a follow-up interview, senior author Dr. Robert Sinnott emphatically stated that “clearly eating whole fruit versus consuming fruit juice confers different health benefits. Giving children sippy cups of juice rather than cubed whole fruit are not nutritionally the same.”

Co-author Jessie Johnson, Ph.D. had this to say about the larger implications of the study: “Understanding how nutritional intakes from whole foods, to beverages, to nutritional supplements activate cell signaling pathways, modulate cellular physiology, and ultimately improve human health will be a major breakthrough in further personalizing individual nutritional needs.”

Traditionally, dietary nutrients have been looked at in a few different ways. They’ve been seen as building blocks for a protein, co-factors for enzymes, structural components of the body such as bones, or as individual antioxidants that help quench free radicals. But it is much more complicated than that. Dietary nutrients and compounds also influence the way our cells communicate, and how our genetic code is expressed.

Nicodemus-Johnson J, Sinnott RA. Fruit and Juice Epigenetic Signatures Are Associated with Independent Immunoregulatory Pathways. Nutrients. 2017; 9(7):752.

Exercising and eating right are said to go hand-in-hand, but when you work in a garden, they actually do. Gardening is one way to maintain your health and enjoy time outside. It’s a great way to keep fruits and vegetables in your diet, and get some exercise. Growing your own food is also healthy and sustainable for the environment. See how learning to garden can improve your quality of life.

Gardening Improves and Promotes Healthy Nutrition

Gardening is a hobby that can easily and effectively increase your daily access to healthy foods. Nutritious snacks and delicious dinners are only a stone’s throw away when you regularly keep a garden. Whether you garden at home or with your community, regular access to fruits and vegetables improve your nutrition.

Surveys of children whose schools have after-hours gardening programs illuminate how beneficial gardening can be for individual nutrition. Teachers at schools with these programs can utilize the garden in developing health and nutrition curriculum.

A 2005 study of fourth grade classrooms with after-school gardening programs provides a great example. In the study, teachers reported the eating habits of their students had improved with regular access to their school’s garden. Principals reported a nearly two-fold increase in use of the cafeteria salad bar by students.

The students also illuminated the health benefits of the school garden in their personal nutrition. Fourth graders were surveyed before and after the incorporation of the school garden into the curriculum. They answered two yes/no questions: “I eat vegetables every day,” and “I am physically active every day.” There was a significant increase in the proportion of students answering affirmatively after participating in the gardening program.

Gardening Provides Exercise on a Daily Basis

It should be noted that in the study mentioned in the previous section, children who participated in after-school gardening programs increased their daily vegetable intake AND their daily exercise. Gardening gets your body to work and gets you into nature.

Gardens require daily care in order to produce plentiful crops. Harvesting the rewards of a diligently kept garden can motivate gardeners to get up and move. Gardening provides the body with moderate cardiovascular exercise. Regular exercise of any kind, including gardening, reduces the risk of heart disease and can improve strength and stamina.

Older-aged populations can have trouble finding regular exercise regimens for which they feel well-suited. Gardening is great functional exercise for everyone, including the elderly. Functional exercise refers to activities that include: stretching, pushing, pulling, lifting, squatting, etc. These activities all improve muscle tone and flexibility, and improve general well-being.

Gardening Improves Self-Perception of Mental Health

Gardening has been called good for the soul. There are actually several aspects of this hobby that make that description accurate.

Gardening promotes mental and physical health. When you garden, you interact with nature on a regular basis. It also gives you a chance to serve others. Simply put, gardening makes us feel good.

A number of studies have recently reinforced the importance of our relationship with nature. Being immersed in nature, including a garden, opens the door for creativity to bloom. Unplugging from technology and stepping outside to do work in the garden is refreshing for the mind and spirit.

The physical exertion required in gardening helps maintain blood pressure in the normal range and increases your production of endorphins. Endorphins have been referred to as “feel-good” hormones because they help us feel happy and full of life. Endorphins are also crucial in reducing stress. That’s why so many people take up gardening as a stress-relieving hobby.

Gardening Can Establish Community and Boost Civic Engagement

In addition to relieving stress, gardening also provides opportunities to serve others. After working in a community garden, many gardeners give their extra fruits and vegetables to friends and neighbors. This kind of community engagement and service encourages a healthy mental state and helps build strong communities.

Community gardens have been increasingly popular in neighborhoods far from a dependable source of produce, like farmer’s markets and grocery stores. Community gardens are also almost always free to use or require very little in order to participate.

Several communities in the United States and abroad have adopted community garden models. Notably, the California Healthy Cities initiative of 1988 has established fully functional and busy community gardens all over the state. These gardens are funded through grants and city budgets, and are staffed by volunteers and garden experts.

Community members have access to cooking classes, healthy meal-preparation instruction, and gardening help through these local programs. Skill-building opportunities for participants, involvement of volunteers, and commitment of local leadership have made especially successful community gardens.

Community gardens have continued to flourish in cities across the globe because they promote public health and a high quality of life. They encourage healthy living and eating, community engagement, and civic and neighborhood pride. These gardens also promote sustainability and the local environment.

Summary

Gardening, in your own yard or as a community, is a great exercise in proper health and nutrition. Being active in your garden relieves stress and provides your body with regular exercise. Gardening can also give you the chance to build a deeper relationship with nature, which has been shown to improve mental health. Community engagement and neighborhood pride come as a result of spending quality time in your garden. Take the chance to develop your green thumb and try gardening.

Teenage years are a critical period for brain development. Adolescents experience major shifts in hormones, and their brains hit developmental milestones throughout puberty. These changes contribute to a teen’s working memory, mental flexibility, and self-control.

It’s important for teenagers to fortify their brain during this time of growth and development. Vitamin D is one of the key nutrients needed to help support and maintain a teenage brain.*

The Brain and Vitamin D

For children, teens, and adults alike, vitamin D helps protect brain cells and supports the development of new neural pathways. Vitamin D can even act like a hormone to help optimize cognition and executive (brain) function.*

For many teenagers, vitamin D is acquired in the diet and through sun exposure. But for adolescents living in high-latitude regions, like Norway or Alaska (where the sun doesn’t always shine), this daily nutrient requirement is often not met. And teens tend to make poor food choices that keep them from getting their vitamin D.

A European study conducted in 2016 tested several hypotheses on the relationship between adolescent’s vitamin D levels and executive function. The link between vitamin D levels and mental health (such as sense of well-being, happiness, and satisfaction) was also researched.*

The results supported researchers’ predictions—vitamin D supports executive function and mental health in teenagers. Teens optimized their performance on problem-solving and executive function tests when they supplemented with vitamin D. Their mental health was supported with higher levels of vitamin D, too.*

Conversely, the teens in the study who did not supplement with vitamin D (or who were vitamin D deficient) didn’t experience the same brain-supporting benefits.*

That’s why it’s so important that teens meet their vitamin D needs. The teenage years are booming with brain development. Maintaining healthy vitamin D levels is just one way teens can be proactive and support their executive function and mental health.*

Get to Know the Study

This study shows that adequate levels of vitamin D can be an effective way for teenagers to support their growing brains. Supplementing this essential vitamin may be the most practical way to optimize the daily intake of vitamin D for teens—particularly those living at high latitudes. And although this study was conducted in Norway, the results can be extrapolated and applied to adolescents all over the world.

Here are the details of the study and research that links vitamin D and teenage executive function:

This experiment examined the relationship between vitamin D supplementation and performance on two executive function tests. To account for the effects on mental health, a survey was given to all participants.

The study subjects were 52 Norwegian teenagers who participated in the experiment after school. All subjects received a tablet to take daily during the study, but only half the tablets contained a vitamin D supplement.

A blood draw and three online pre-tests helped researchers establish a baseline for vitamin D levels and brain performance. The first two tests were called the Tower of London, and the Tower of Hanoi, respectively. These tests observed the teenager’s ability to plan and “look ahead” by predicting how many steps would be required to solve a problem.

The final pre-test was a self-report of the adolescent’s mental health. There is a well-established link between mental health and vitamin D. Researchers wanted to confirm this link in their study.

Performance on each of the two executive function test and self-report of mental health were recorded for each subject at the beginning of the study, and 4-5 months later. With half of the participants supplementing with vitamin D tablets on a daily basis, the researchers had three predictions to test:

Vitamin D supplementation would be beneficial on both executive function tests*
Vitamin D supplementation during winter would improve self-perceived mental health*
Vitamin D supplementation would increase overall levels of vitamin D in adolescents*

The Case for Vitamin D

In the years since this study was published, more research has established a similar relationship between the brain and vitamin D. Teens aren’t the only age group that could benefit from vitamin D. Young children especially need to meet their daily vitamin D requirements to support the development of fine motor skills, and establish a foundation of mental well-being.*

See all the ways vitamin D helps optimizes your brain health. Check out these resources and read the research for yourself.*

References

https://developingchild.harvard.edu/science/key-concepts/executive-function/

https://pubmed.ncbi.nlm.nih.gov/28252190/

https://pubmed.ncbi.nlm.nih.gov/29460820/

https://www.researchgate.net/publication/329076353_Comparison_of_the_effects_of_perceptual-motor_exercises_vitamin_D_supplementation_and_the_combination_of_these_interventions_on_decreasing_stereotypical_behavior_in_children_with_autism_disorder

https://onlinelibrary.wiley.com/doi/abs/10.1002/da.23025

Your body can’t wait for a specific cleaning day to roll around. It’s constantly repairing, maintaining, and recycling. That happens on a large scale with life-essential proteins everywhere in your body. And that continual cycle happens in each human cell, because they all do their own form of cellular damage control, too. Two of the most important cleanup processes are autophagy and mitophagy.

So, let’s figure out why these cleaning processes are important. Then talk about how your cells deal with recycling, renewing, and dealing with cell damage and cellular cleanup.

Why Cell Cleanup is Good for Your Overall Health

So many proteins are essential to your life. But amongst the diversity, there is something that’s common. They all must be broken down after fulfilling their assigned tasks. Whether the protein is a liver enzyme, cellular structural support, or a protein protecting your body as part of the immune system, they all eventually become old and have to go.

This normal cellular-quality-control process helps maintain your overall physical wellness. It helps keep you cranking through your daily tasks, enjoying adventures, and generally living your best life.

But if the body’s housekeeping operations are stalled or inefficient, the results can be disastrous. Research has revealed how imbalances between protein production and degradation (another word for breakdown) can lead to accumulations of protein products. And these accumulations have been linked to declining brain health and can adversely affect many other systems in your body.

How Autophagy Helps with Recycling and Renewal

Before getting into the process of autophagy, let’s define what it is. The straight translation of autophagy is “self-eating,” which sounds bad. But it’s an important, normal part of a healthy body.

Basically, autophagy is the formal name for the recycling process your body’s cells go through. It’s where cells recycle damaged or used up parts into their most basic components. Then those small pieces can be reused.

It’s time for the deeper dive into the details of cellular cleanup.

During the process of autophagy, unwanted cellular elements are isolated and walled-off in specialized double-membraned compartments. (These are also known as autophagosomes.) The packaged protein “garbage” then fuses with lysosomes. The lysosomes are a type of cell organelle (or a cell structure) that has digestive enzymes to break down protein components. Recycling is completed when the broken-down protein’s amino acids become the raw material for new proteins.

Autophagy is happening all the time for all your cell structures. It’s a normal part of your cellular cleanup processes. But it also gets cranked up when your cells are stressed. That can come from your lifestyle, free radicals, or other sources. For example, calorie restriction is a common stressor connected to autophagy. The damage done from stress can’t be allowed to pile up. So, it makes sense that autophagy kicks into high gear in stressful times.

What is Mitophagy?

Autophagy is a general term about the recycling process in many parts of the cell. Mitophagy is more specific. It refers to the same type of cleanup process for the mitochondria—the part of your cell responsible for energy production.

The mitochondria are the powerhouses of the cell that turn fuel into energy. When they are young and healthy, they are efficient at providing energy with few waste products (free radicals). As mitochondria age or wear out, they’re much less efficient at producing energy. And, in doing so, they give off much higher levels of free radicals.

You can liken this to the engine in a car. When the car is new, it’s efficient and gives off few emissions. As the car ages with use, the engine loses its efficiency and gives off far more emissions. At some point, the check engine light comes on. It indicates the engine may need to be overhauled or replaced for the car to continue to function optimally.

So, the process of mitophagy overhauls your cellular power plants to keep them churning efficiently and effectively. And normally functioning mitochondria play a big role in maintaining your health, vitality, and long-term wellness.

Signaling Cellular Cleanup

All the recycling the human cell does is a good thing. So, why wait until cellular damage stacks up? How come your body doesn’t start autophagy and mitophagy more often?

Basically, because your body is all about survival. While more cleanup might help maintain optimal health, it isn’t necessary to keep you alive. So, the processes are triggered when necessary, but not before.

The survival mentality of your body—enough to stay alive, but not to thrive—is helpful, but not optimal. That’s where targeted nutrition can make a difference.

Under certain conditions, nutrients in your diet mimic cellular stressors like calorie restriction. And instead of cutting out a lot of calories, wouldn’t you rather target specific nutrients in your diet to trigger this process? Incorporating a few nutrients is the easier path. And it’s still effective. These nutrient stressors can signal the cell to renew or replace itself in order to maintain efficiency.

So, you’re essentially tricking your cells into overhauling their engines before the miles of life have totally taken their toll. That means optimal cellular health is maintained. And you have the efficient, effective cells you need to live your life to the fullest.

Many of these stress-inducing nutrients are found in fruits and vegetables—broccoli, tomatoes, kale, turmeric root, grapes, and blueberries to name a few. These new signaling abilities of plant compounds further support eating your fruits and vegetables for good health.

References

Zhang J. Autophagy and Mitophagy in Cellular Damage Control. Redox Biol. 2013;1(1):19-23.

Take a deep breath. It’s a good idea for your mental health. But when the air isn’t clean, should you feel great about breathing deeply? How does air pollution impact your health?

The simple answer is that air pollution is a major human health concern and is a risk factor for several health conditions. The most common health effects of air pollution are respiratory ones, such as coughing, asthma, and stressing existing respiratory health issues. In some cases, air pollution can be related to major cardiovascular issues.

The most common causes of environmental air pollution include power plants, manufacturing facilities, fuel-burning heaters, automobiles, and wildfires. Despite increasing government regulations to reduce emissions and modern, cleaner combustion devices, air quality in many areas continues to be poor. This isn’t limited to just major cities either, the World Health Organization (WHO) estimates that 92 percent of the world’s population lives in areas with poor air quality.

Beijing – After a storm (left) and with visible air pollution (right)

One of the most dangerous forms of air pollution are fine particles, known as PM_2.5, with a diameter of less than 2.5 micrometers. Among the potential negative effects of these particles is that exposure can result in epigenetic alterations (the switches that turn on different aspects of your genetic code) to DNA that could damage health.

How B Vitamins Might Help Protect Your Health from Bad Air

You can’t stop breathing. Ultra-filtration may not be financially doable. So, what’s the solution to help mitigate the impact of air pollution on health?

Turning to your diet may be one answer. Animal models have already shown that the administration of B vitamins (and other methyl-rich nutrients) can help reduce the negative effects of environmental stressors on DNA.

A study published in PNAS used B vitamins to determine if the results previously observed in animals was relevant in humans. During treatment individuals were given 2.5 mg/day folic acid, 50 mg/day vitamin B6, and 1 mg/day vitamin B12. The individuals were exposed to PM_2.5 to determine if epigenetic alterations were mitigated by B vitamin supplementation.

Following exposure to the PM_2.5, different locations of the subjects’ DNA were measured to determine the extent of DNA changes. Supplementation with the B vitamin lessened DNA changes in the top 10 locations by 28-76 percent compared to placebo.

More research in this area needs to be conducted. But this study demonstrates supplementation with B vitamins may help protect against the negative effects of air pollution.

Zhong J, Karlsson O, Wang G, et al. B vitamins attenuate the epigenetic effects of ambient fine particles in a pilot human intervention trial. Proc Natl Acad Sci USA. 2017;114(13):3503-3508.