How Can Dark Chocolate Help You?
Dark chocolate may combat exercise-induced oxidative stress
Consuming flavonoid-rich dark chocolate prior to exercise may decrease the potential muscle damaging effects of oxidative stress, suggests a new study.
Dark chocolate containing 70% cocoa was associated with blunting oxidative stress after exercise, measured as a reduction in levels of a compound called F2-isoprostane, according to findings published in European Journal of Nutrition.
“We believe that the small effects observed here could be physiologically important, but arise from cocoa-induced metabolic changes leading to modulation of the major plasma constituents,” wrote scientists led by Glen Davison from Aberystwyth University in Wales.
“In addition, dark chocolate was effective at blunting the exercise-induced increase in plasma total antioxidant status observed in the other trials, providing support for the idea that the elevated total antioxidant status on the dark chocolate trial has physiological significance.”
Stress
Oxygen-breathing organisms naturally produce reactive oxygen species (ROS), which play an important role in a range of functions, including cell signalling. However, over production of these ROS from smoking, pollution, sunlight, high intensity exercise, or simply ageing, may overwhelm the body’s antioxidant defences and lead to oxidative stress.
Oxidative stress has been linked to an increased risk of various diseases including cancer, Alzheimer’s, and cardiovascular disease.
The researchers also noted that extended periods of exercise are also often used to model physical stress, and that this may be eased by consumption of a polyphenol-rich dark chocolate.
Choc-full of benefits?
According to their new findings, the effects were seen after only one 100 grams serving of the dark chocolate.
“It is possible, therefore, that greater blunting of oxidative stress responses would be observed with a different timing and/or quantity of dark chocolate ingestion, although this will require further investigation,” wrote the researchers.
The health benefits of polyphenols from cocoa have been gathering increasing column inches in the national media. To date studies have reported potential benefits for cardiovascular health, skin health, and even brain health.
The majority of science into the potential benefits of cocoa have revolved around cardiovascular benefits of the flavanols (also known as flavan-3-ols or catechins), and particularly the monomeric flavanol (-)epicatechin.
Study details
Davison and his co-workers recruited 14 healthy men to participate in their study. Volunteers were asked to consume 100 grams of dark chocolate, a control bar, or nothing. Two hours later they were required to cycle for 2.5 hours at 60 percent of the maximal oxygen uptake level.
Results showed that intake of the dark chocolate resulted in an increase in antioxidant status before the cycling, and reduced levels of F2-isoprostane one hour after the cycling had finished, compared with the control bar.
Insulin levels were also increased before the trial and after cycling for men who consumed the dark chocolate and this was associated with a “better maintenance of plasma glucose concentration”, added the scientists.
On the other hand, there were no changes in markers of immune response, which is known to be affected by rigorous exercise.
“These results with acute dark chocolate consumption are similar to those observed following 2 weeks of daily dark chocolate ingestion,” wrote the researchers.
The other scientists were affiliated with Loughborough University and the University of Newcastle in the UK, and the Nestle Research Center in Lausanne, Switzerland. The study was funded by the Nestle Research Center.
Source: European Journal of Nutrition
“The effect of acute pre-exercise dark chocolate consumption on plasma antioxidant status, oxidative stress and immunoendocrine responses to prolonged exercise”
Authors: G. Davison, R. Callister, G. Williamson, K.A. Cooper, M. Gleeson
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Why Eat Your Crucifers?
CRUCIFEROUS VEGETABLES REDUCE RISK OF CARDIOVASCULAR MORTALITY
Scientists have found that, for both men and women, a greater consumption of fruits and vegetables may reduce both the overall risk of dying and the risk of dying from cardiovascular disease; and they found that a greater consumption of cruciferous vegetables in particular may reduce these risks even further and by as much as 22 percent.
The crucifer, or brassica, family of vegetables includes cabbage, broccoli, cress, cauliflower, Brussels sprouts, and others.
However, increased fruit and vegetable intake was not found to have any significant effect on the risk of death from cancer.
While those with highest cruciferous intake levels showed the greatest reductions in mortality risk, even those at the lowest intake level consumed a lot of crucifers; this is because the study used information on 134,796 Chinese adults in Shanghai, a population that regularly consumes a large amount of crucifers.
The team suggested that increased intake of crucifers and other vegetables may promote longevity and cardiovascular health.
This study was released May 18, 2011 and will be published in a future issue of the American Journal of Clinical Nutrition. It is available online now at http://bit.ly/kuajMF with subscription or fee.
How Skipping A Meal Can Help You Stay Lean & Healthy
PERIODIC FASTING REDUCES CARDIOVASCULAR RISK
A 24-hour fast lowers blood levels of triglycerides and sugar, reducing the risk of both cardiovascular disease and diabetes. Previous research linked people who fast with a reduced risk of coronary heart disease; but this link could have resulted from other lifestyle factors among people inclined to fast. The new study, however, measured various factors during a 24-hour fast, and then measured those factors in the same group during an additional 24 hours on their regular diet – assuring no other lifestyle factors were involved.
Fasting also raised blood levels of human growth hormone (HGH) by 1300% in women and 2000% in men; this metabolic protein protects lean muscle and metabolic balance.
Also, 24-hour fasting raised total blood cholesterol by increasing LDL or bad cholesterol by 14 percent, and HDL or good cholesterol by 6%; this indicates that, instead of utilizing blood sugar for fuel, the fasting body releases stored cholesterol to burn fat for fuel. This reduces fat cells, further reducing diabetes risk.
This study was presented April 4, 2011 in New Orleans at the annual sessions of the American College of Cardiology but has not yet been published.
Physicians Interested in Learning More About Supplements
PHYSICIANS INTERESTED IN LEARNING MORE ABOUT SUPPLEMENTS
A study has found 57 to 75% of physicians use dietary supplements; and 66 to 91% recommend supplements to their patients.
Most doctors indicated their medical education had not included any formal training on dietary supplements and expressed an interest in continuing education regarding these products.
The study included 300 cardiologists, 300 dermatologists and 300 orthopedists; the percentage of each specialty that took dietary supplements occasionally was 57, 75 and 73%, respectively; the percentage of each specialty that took supplements regularly was 37, 59 and 50%, respectively.
The most common supplement taken by physicians was a multivitamin. Over 25% of doctors in each specialty took omega-3 fatty acids and over 20 percent reported they used botanical supplements.
Patients were advised to take specific supplements by 72% of cardiologists, 66% of dermatologists and 91% of orthopedists.
The main reasons given for recommending supplements were for heart health; skin, nail & hair health; and bone & joint health.
This study was released March 3, 2011 and will be published in a future issue of Nutrition Journal. It is available online now at http://bit.ly/hjL5mx without charge.
How Can 1 Minute Improve Heart Health?
SHORT BREAKS FROM SITTING BENEFIT HEART
A study has concluded that it is not merely the length of time spent sitting that increases risk factors for heart disease, but also the number of short breaks taken from sitting. Even one-minute breaks proved beneficial.
Prolonged periods spent sitting worsened indicators of cardio-metabolic function and inflammation, such as larger waist circumferences, lower levels of HDL (good) cholesterol, higher levels of C-reactive protein (indicating inflammation), and higher triglycerides. However, those who took more breaks during these sedentary periods had smaller waistlines and lower C-reactive protein (inflammation) levels.
Researchers stressed that it is not simply the lack of exercise that negatively affects health; it is also the amount of time spent actually sitting during non-exercise periods; and it is the number of brief breaks from sitting that helps reduce the negative effects of being sedentary. The study team recommended that, to significantly reduce heart-related risks, people break up sitting times, stand up once in a while, take phone calls standing up, or walk over to fellow workers rather than emailing. The European Heart Journal published this study in its January 12, 2011 issue. It is available online now at http://bit.ly/hTOktD.
Vitamin D Protects Against Viruses
A new study has found that vitamin D – long associated with good bone health – provides protection against viral respiratory tract infections, reducing their incidence and severity. One example of this type of infection would be influenza.
Researchers followed 198 healthy adults during the fall and winter of 2009 – 2010 and measured each individual’s ongoing blood levels of vitamin D in a seasonal period when these levels tend to fall due to the lack of sunlight. Levels were weighed against the incidence and symptoms of respiratory infections; those with the highest vitamin D levels experienced less illness and significantly reduced days of symptoms. Vitamin D is also known to support the body’s absorption of calcium to prevent osteoporosis, and has been linked to cardiovascular health.
This study was published June 15, 2010 by the open-access journal PLoS ONE and the full-text version is now available at: http://bit.ly/aXsUmY.