It’s hard to explain why people who drink seem to live longer than people who do not drink. A new study that was reported by Time and published in the journal called Alcoholism, said that for some reason that is unknown, abstaining from drinking alcohol increases your risk of dying. What was more surprising is that the mortality rate was higher for non-drinkers than for even heavy drinkers.  (Moderate drinking is considered one to three drinks per day.)

We have all read about the benefits of drinking red wine for the antioxidants and heart health benefits but for drinkers to live longer then non-drinkers is really hard to explain.  Some of the researchers feel that non-drinkers have higher rates of depression then drinkers. Non-drinkers don’t join in on the party on a social level.

The authors of the paper want to make sure that you don’t get the wrong idea and start drinking heavily. Drinking too much can ruin your life with addiction and other irresponsible behavior that can get you into trouble.

That being said, this study may be the strongest evidence that having a glass of wine or two to relax and have some fun might make you live a little longer.

If you are concerned about what is the Best Alcoholic Drink When You’re Dieting, check out this article by Tome Venuto. Tom did a Question and Answer guest post on my blog a few months ago.  Read it and let me know if you like it.

Tom Vento has one of the best selling weight loss e-books of all time on the Internet.

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Best – Mike Cola

Fitness Contrarian

Research from the University of Exeter just reported that taking a supplement that increases the nitric oxide in your body could significantly boost your stamina during high-intensity exercise.

Exeter first started their research with beet juice and showed how the high content of nitrate in beet juice can boost your nitric oxide level and lead to an increase in performance.

The supplement used in this study is Ark 1, which is made up of L-arginine an amino acid, which enhances the production of nitric oxide in the body. The study took two groups; one was given a placebo drink and the other the Ark 1(L-arginine rich) drink.

The researches concluded that the supplement:

• Improved very high intensity exercise endurance by 20%
• Reduced systolic blood pressure
• Decreased the oxygen cost of exercise

These findings were published online by Science Daily & the Journal of Applied Physiology.

Andrew Jones, from the University’s School of Sport and Health Sciences, said: “The research found that when the dietary supplement was used there was a striking increase in performance by altering the use of oxygen during exercise.

“This is important for endurance athletes as we would expect the supplement to bring a 1-2% improvement in race times. While this may seem small, this is a very meaningful improvement — particularly at elite levels where small gains can be the difference between winning and losing.”

It looks like L-arginine and beet juice can both possibly increase your high intensity performance with the added kicker of lowering your blood pressure. I will be keeping my eyes open for more conclusive research on the benefits of drinking beet juice or taking an L-arginine supplement.

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Best – Mike Cola

Demystifying Fitness

Two studies just came out. One about the benefits of eating foods high in Vitamin E to lower your risk of developing dementia and another talking about the risk of Vitamin D deficiencies in older adults.

1. Foods Rich in Vitamin E Lowers Your Dementia Risk

Eating foods high in Vitamin E appears to lower your risk of dementia.  These findings were reported in a recent issue of Archives of Neurology.

Cells are damaged by oxidative stress from exposure to oxygen. Researchers believe that oxidative stress plays a role in developing dementia. The authors of the study wrote,  “The brain is a site of high metabolic activity, which makes it vulnerable to oxidative damage, and slow accumulation of such damage over a lifetime may contribute to the development of dementia”.  They also stated,  “Vitamin E is a powerful fat-soluble antioxidant that may help to inhibit the pathogenesis of dementia.”

The study revealed that the participants who eat the most Vitamin E in foods like butter, cooking fat, mayonnaise, soybean oil and margarine had a 25% less chance of developing dementia.

2. Vitamin D Deficiencies can be linked to Cognitive Decline in Older Adults

Adults 65 or older with low levels of Vitamin D have a greater chance of developing a decline in thinking, memory and learning, according to a report in a recent issue of Archives of Internal Medicine.

The article pointed out that 40 to 100% of older adults are deficient in Vitamin D.  These Vitamin D deficiencies can be linked to fractures, various chronic diseases and death. The report also talked about how Vitamin D may help the degeneration of brain tissue by helping in the formation of nervous tissue.

The participants who were the most deficient in Vitamin D were 60% more likely to have substantial cognitive decline.

Foods high in Vitamin E

• Mustard greens
• Chard
• Sunflower seeds
• Almonds
• Spinach

Foods high in Vitamin D

• Cod liver oil
• Salmon
• Sardines
• Cod
• Shrimp
• Eggs

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Best – Mike Cola

Demystifying Nutrition

According to a recent study published in the April issue of JAMA, eating higher amounts of added sugars in processed foods is associated with lower levels of HDL, the “good cholesterol” and higher levels of triglycerides, which is an important risk factor that can lead to cardiovascular disease.

The authors of the study said “In the United States, total consumption of sugar has increased substantially in recent decades, largely owing to an increased intake of ‘added sugars,’ defined as caloric sweeteners used by the food industry and consumers as ingredients in processed or prepared foods to increase the desirability of these foods,”

The researchers found that the respondents consuming higher amounts of added sugars had a much greater chance of low HDL levels and higher triglyceride levels.

The report concluded, “Although long-term trials to study the effect of reducing added sugars and other carbohydrates on lipid profiles are needed, our data support dietary guidelines that target a reduction in consumption of added sugar.”

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Best – Mike Cola

Demystifying  Nutrition

A new study found a correlation between eating a Mediterranean diet and lower risk of brain damage. A Mediterranean diet is made up of mostly vegetables, legumes, fruits, fish and monounsaturated fatty acids like olive oil with moderate amounts of alcohol.

The study ran for six years and showed that the participants who most closely followed a Mediterranean diet were 36% less likely to have areas of the brain with damage compared to the participants who least followed a Mediterranean diet.

The studies author Nikolaos Scameas, MD from Columbia University Medical Center in New York pointed out that previous research has showed that a Mediterranean diet may lower the risk of Alzheimer’s disease as well or extend the life of someone with the disease.

The study was supported by the National Institute of Health and will be presented at the American Academy of Neurology’s annual meeting in Toronto this April.

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Best – Mike Cola

Demystifying Health

A study was just published showing how three months of soccer practice twice per week significantly reduced blood pressure, resting heart rate and percent body fat in inactive men with high blood pressure.  This experiment pointed out that playing a sport like soccer was just as effective as a doctor’s prescribing diet, resistance training and aerobics like running to lower blood pressure.

The project leader of the soccer experiment, Peter Krstrup, Professor at University of Copenhagen, said “Our research shows that soccer is a versatile and intense form of exercise that provides a positive effect on cardiovascular risk factors in a large group of untrained adult men and women,” and continues: “Based on the results, soccer can be recommended as part of the treatment for high blood pressure and as broad-spectred prevention of cardiovascular diseases.”

The researchers concluded that when you play soccer your pulse remains high and you perform multiple sprints which results in not only cardiovascular strength but muscular strength, as well.

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A weight loss supplement made up of black pepper, caffeine and capsaicin – the ingredient that makes the pepper hot was just tested by the University of Oklahoma Health and Exercise Department. It was determined that the supplement called tri-pepper blend could potentially burn as many calories as walking for 20 minutes.

Joel T. Cramer the assistant professor of exercise physiology tested the supplement and found an increase of energy expenditure of three to six percent. In the study one group was given the supplement while the other group was given a placebo. A metabolic rate test was than given to both groups measuring oxygen consumed and carbon dioxide produced to determine if the supplement did increase energy expenditure. The study did prove the benefits of the weight loss supplement.

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Best – Mike Cola

Demystifying Weight Loss

Blueberries are a rich source of antioxidants and phytochemicals that can improve memory. A study just appeared in the ACS’ Journal of Agricultural and Food Chemistry showing the relationship between drinking blueberry juice and improved memory in older adults.

The study took a group of volunteers in their 70’s who had early memory decline and had them drink 2.5 cups of blueberry juice twice per day for two months. The control group did not drink any blueberry juice. The blueberry-drinking group showed significant improvements on learning and memory test.

The scientist said “These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration”.

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Best – Mike Cola

Demystifying Nutrition