Author: Tony Wagner

A Simple Guide to Everyday Vitamin Plan for Healthy Diet

Planning a really healthy diet does not have to be a very difficult job. All you need is the necessary information. Get to know how the micronutrients work. If carbohydrate provides for the energy counter of the body, vitamins are crucial in fortifying your immunity. You do not have to include these in excess amount in your diet. Micronutrients are actually necessary for very small measure, typically in the range of milligrams.

A neat diet plan

Too much of it can lead to problems like liver toxicity, indigestion, hair loss, and skin problems. Every person also has his or her unique body needs. The way your body would react to a multivitamin may not be the same as the experiences of others. So, you read up the online resources, talk with others and decide on your everyday diet alright. However, in everything, always maintain that personal caution. Be aware of any possible adverse reaction, and when you can identify anything such as, just regulate the dosage.

Setting up your ideal diet plan needs you to know certain vital facts about these nutrients. For instance, you may only have a vague idea about how many types of vitamins are there. Except for vitamin D, which your own body can make under the effects of sunlight, other types are external. This means that you would need to include them in your diet. It should be convenient if you can begin with a simple assessment of what you think your body lacks.

What do you need?

Ask yourself simple questions. Do you need aid for improved mental functions? Do you have dental problems such as bleeding gums? Is your immune system weak? If you feel weak and dehydrated often, maybe your body is not breaking down the carbs too well! Biotin speeds up the breakdown of food and glucose synthesis. It also helps with bone health and resists hair fall.

Problems with eyesight are typically due to the lack of vitamin A. It is actually a group of chemicals that include retinol, lycopene, retinoic acid, and retinyl esters. Along with improving your eyesight, this miraculous micronutrient also minimizes cancer risk, is good for lungs, kidneys, and the overall immune system. It is naturally available in eggs, shrimp, beef liver, and butter (animal protein diet). Vegans can obtain this from carrots, sweet potatoes, pumpkins, turnip greens, and mangoes. It is widely advisable for pregnant mothers also.

The C vitamin is crucial for manufacturing collagen. This important compound helps wounds to heal, is good for teeth, strengthens your bones and improves circulation by supporting blood vessel walls. Several of these compounds are also good for the nerves and can be helpful for remaining youthful (detoxifying, good skin, good hair, stronger immunity). 

Be a planner

The idea is to make informed choices that are best for your body. Just like the above examples, anyone can conveniently look up the wealth of good health information from helpful websites. Always seek to make a long term diet plan and stick to it. Note that apart from eating healthy, you must also live well. This means that you ought to get enough sleep, devote a daily schedule for exercises, drink enough water, and be careful about intoxicating substances. 

Remember that the more accurate your awareness is, the better you can help yourself. So, take for instance, do you know which of these essential compounds are fat soluble and which ones dissolve in water assimilate into your bloodstream? Since the retinol complex is fat soluble, always include a healthy dose of fat in your diet to make it work better. For your information, Vitamin C and the group of B Vitamins are all water soluble. Besides the A type, the D, E, and K categories are all fat soluble. Several of these chemicals complement each other as well. Without support from E, the body finds it difficult to absorb and utilize the A type.

You may as well consider doing some research on good multivitamin tablets. If you go easy on these pills and use them in a strictly regulated plan, they can be really good to your body. Of course, get them from reliable vendors so that you are not buying toxins for yourself.

Keep a personal health diary and take note of all these details as you experiment with your perfect diet.  As C improves your blood circulation and absorption of nutrients, it should be inclusive in a regulated amount within your staple diet. As for the fat-soluble types, you can think of them as time-release capsules. These would need to go to the liver and breakdown as a part of fat metabolism before being beneficial to the body. On the other hand, the water-soluble vitamins have faster actions. (Simple tip: Include a comfortable variety of fruits in your diet whether eaten simply or as a juice. Go easy though and be aware of signs of acidity or indigestion.)  

Is red wine the key to long life?

According to the World Health Organisation, there were 600 million people aged 60 years or more in the year 2000, and by 2025 it is estimated that there will be 1.2 billion. Coping with impending old age is a natural part of the progression of life, but scientists in America hope that they could increase longevity and limit the effect of age-related illnesses through a simple pill that contains molecules found in red wine. But what has been discovered so far and how far away is any potential pill?

What were the headlines?

The research was widely reported in UK newspapers and websites, gaining headlines such as, “Yeast in red wine yields the secret of a long life”, “Mediterranean diet ‘extends life'”, “Red wine ‘cure for nuke blitz'”, “Toast to long life with red wine” and “Wine’s link to long life”.

Some elements of the study were only briefly reported, with some of the reports focusing on the potential benefits of drinking red wine and consuming a Mediterranean-style diet instead.

What is the bigger picture?

The research was reported at a scientific conference in Arolla, Switzerland and subsequently appeared in the advanced online issue of the journal Nature on 24 August 2003. The study was jointly carried out by scientists from the Harvard Medical Schooland BIOMOL Research Laboratories, a biochemical reagents company in Philadelphia, America.

In a series of laboratory experiments, they discovered that certain types of molecules, called polyphenols, could extend the life of yeast by 70 per cent. These polyphenols are found in foods such as red wine, olive oil, fruits and vegetables. On further investigation it was found that the most potent polyphenol was resveratrol – found in red wine – which helped yeast cells live as much as 60-80 per cent longer. Quercetin, another polyphenol, found in olive oil, had a similar effect.

Polyphenols are already recognised as having antioxidant benefits and as being helpful in the battle against illnesses such as heart disease and cancer, but the new study adds to this knowledge and suggests that certain ones could have additional properties.

When yeast and laboratory worms are fed a restricted calorie diet, their speed of ageing is slowed and they have extended lifespans. It has been found that restricting their diet increases the activity of a certain family of enzymes called sirtuins. The researchers say that polyphenols appear to stimulate these sirtuin enzymes and extend the organism’s lifespan. Their experiments showed that 17 molecules stimulated a human sirtuin called SIRT1 and a yeast sirtuin called Sir2.

“We think sirtuins buy cells time to repair damage,” said molecular biologist David Sinclair, assistant professor of pathology at Harvard Medical School. “There is a growing realisation from the ageing field that blocking cell death – as long as it doesn’t lead to cancer – extends life span.”

His co-author, Konrad Howitz, director of molecular biology at BIOMOL, said,”The sirtuin stimulation provided by certain, but not all, polyphenols may be a far more important biological effect than their antioxidant effect.”

Other species, such as mammals, are already known to live longer when their calorie intake is restricted. The researchers theory is that plant polyphenols may increase in response to stressful conditions and stimulate sirtuins in a bid for survival – a hypothesis they term xenohormesis.

“The sirtuin enzymes are found in almost every species, including plants, fungi and humans,” explained Dr. Sinclair. “Their role seems to be to protect cells from damage and keep them alive, which results in less disease and longer life.”

“Humans have seven sirtuins (SIRT 1-7) and the hope is that they also function to protect our cells and prevent disease. But it is too early to say for sure. At the very least, the study suggests a new line of research that may eventually lead to a major advance in medicine.”

Although resveratrol was the most effective, Dr. Sinclair says quercetin, which is found in foods such as onions, apples, tea, berries, olives, broccoli and lettuce, is also promising. “The molecule seems to have many health benefits in lowering cholesterol, preventing blood cells from sticking together similarly to aspirin, and suppressing cancer in rodents,” he explained.

“Although there is still a long way to go from simple organisms to humans, this study has brought the possibility of delaying age-related diseases with a pill to a point where we can say, as scientists, it is a real possibility. The discovery points to a new line of research into drugs that could one day make people significantly healthier in their old age,” he said.

He was keen to emphasise that any work would focus on improving health, not manipulating genetics. “We will only make people live longer by making them healthier. We are mimicking calorie restriction which, in rats and monkeys, slows diseases of old age, including heart disease, osteoporosis and cancer,” he said.

The next stage is to start testing on mice. If that proves successful and the mice do live longer, then Dr. Sinclair says he anticipates, “starting human trials sometime shortly thereafter.”

What does this mean?

Commenting on the findings, Dr. Hannah Theobald, a nutrition scientist at the British Nutrition Foundation said, “A lot more research needs to be conducted before these findings can be translated to humans, but it is an exciting finding.”

“Polyphenols are produced by plants in response to attack by viruses, fungi and bacteria,” she explained. “They exhibit antioxidant properties and may help protect against some cancers and heart disease. Resveratrol is found in red wine, red grape juice and peanuts, while flavones are found in olive oil.”

One of the aspects highlighted by the research, and perhaps the factor most applicable to people today, is that it adds to the idea of consuming a Mediterranean-style diet – which tends to be rich in olive oil, red wine and fresh fruits and vegetables.

“There is a plethora of research suggesting that Mediterranean-type diets are associated with lower rates of chronic disease, such as cardiovascular disease and certain cancers,” said Hannah. “This research adds further weight to this and offers a new potential mechanism whereby diets rich in olive oil, fruits and vegetables, cereals, grains and moderate amounts of wine may offer protection and increase longevity.”

Similarly, Belinda Linden, head of medical information at the British Heart Foundation, said, “Mediterranean diets can be healthy as they include a high level of fruit and vegetables and we also know that moderate alcohol consumption (1-2 units per day) may have a protective effect against coronary heart disease.”

However, she warned, “We also need to keep in mind that, while it is nice to enjoy a drink on occasions, too much alcohol can have an adverse affect on the heart.”

Amanda Wynne, spokesperson for the British Dietetic Association, said, “It will be interesting to see more research in this area, especially on humans.”

What does this mean to me?

With no quick-fix anti-ageing pill available and no guarantees that one will become available in the future, preparing for old age and limiting the risks of related illnesses largely comes down to looking after your health.

“There is good evidence that a diet based on lots of fruits, vegetables and whole grain cereals is conducive to good health and will reduce the risk of developing cancer and heart disease in the longer term,” explained Amanda Wynne.

“Light to moderate consumption of wine does confer to some protective effect against diseases such as coronary heart disease,” she added. “Advice is, however, to keep within the sensible drinking guidelines, so no more than 2-3 units a day for women and no more than 3-4 units a day for men. Have some drink-free days too, and avoid binge drinking.”

Although some supplements containing resveratrol and quercetin are available, “at the current time we cannot recommend taking supplements as there is no evidence that these will be effective or safe,” advises Amanda. “Dietary strategies are definitely the best approach.”

Summary

The American longevity research is certainly proving interesting, but as it’s still in its early stages much more research is needed before it will be clear whether or not this can be applied to humans. In the meantime, it does highlight the benefits of a Mediterranean-style diet – something that can be applied to life today.

Gene linked to prostate cancer

Researchers have discovered a gene that appears to be associated with prostate cancer and how fast it grows. Overactivity of this gene appears to cause cells to divide uncontrollably – resulting in cancer. It is hoped that a test for this gene’s activity could be developed that could be used to identify prostate cancer and distinguish between slow-growing and fast-growing tumours.

The work was conducted by researchers at the Institute of Cancer Research Everyman centre and have been published in the journal Oncogene (Foster CS, Falconer A, Dodson AR. Transcription factor E2F3 overexpressed in prostate cancer independently predicts clinical outcome. Oncogene advance online publication, 7 June 2004).

What is prostate cancer?

The prostate is the gland that produces the liquid component of semen. It is only found in men and is located just below the bladder. Cancer of the prostate gland cause tumours to develop in the prostate, which becomes enlarged.

How many people are affected by prostate cancer each year?

According to Cancer Research UK, more than 27,000 men are diagnosed with prostate cancer every year.

According to the NHS Cancer Screening programmes, approximately 10,000 men die from the disease every year. This means that many men develop prostate cancer but do not die from it – in fact, only 1 in 25 men will die from the disease. This is because many forms of prostate cancer are slow-growing and the men can live out their lives without suffering any ill effects from the tumour.

What is the risk of developing prostate cancer?

The overall lifetime risk of developing prostate cancer for a man is one in 14. In other words 73 in every 1,000 men will develop prostate cancer in the whole of their lifetime.

However, age plays in important role: prostate cancer is largely a disease of older men. Men aged less than 50 years rarely develop prostate cancer, while half of all cases of prostate cancer are in men aged more than 75 years.

How is prostate cancer detected?

If it is suspected that there is a problem with your prostate, the following tests may be carried out.

Urine test – to look for blood in the urine or to see if the problems are due to an infection.

PSA blood test – a blood sample is tested for its level of prostate-specific antigen (PSA), a high level may suggest prostate cancer, however it may also be due to a less harmful cause.

Digital rectal examination – a urologist feels the prostate by inserting his or her finger into the back passage. The urologist can then feel for any abnormalities that may suggest prostate cancer.

However, none of these tests can confirm that a person has prostate cancer. For example, some men may have prostate cancer, but their PSA levels are normal. Meanwhile, two out of every three men who do have a raised PSA level do not have prostate cancer. Instead, their raised levels are due to either infection, exercise, sex or benign enlargement of the prostate (often known as BPH or benign prostatic hypertrophy).

The only way to confirm the presence of prostate cancer is to remove a section of the prostate and study it under the microscope – known as a biopsy. Even then it cannot be accurately known whether or not the cancer is slow-growing (and does not need treating) or is fast-growing (and should be treated).

For this reason, researchers are looking for a test that will accurately diagnose prostate cancer and show whether or not it is slow- or fast-growing.

What did the researchers find?

A gene, known as E2F3, plays an important role controlling cell division and growth. Overactivity of the E2F3 gene is thought to result in uncontrolled cell division and growth, leading to the development of a tumour. For this reason, the researchers decided to investigate whether or not E2F3 played a role in the development of prostate cancer.

The researchers found high levels of E2F3 activity in 98 out of 147 samples of prostate cancer (67 per cent). High levels of E2F3 activity are rarely found in samples of normal prostate tissue.

In addition, the researchers found that there was a significant association between high levels of E2F3 activity and the risk of death from prostate cancer. This suggests that increasing levels of E2F3 activity are associated with increasingly fast-growing cancers (also known as aggressive cancers).

Why is this important?

The findings suggest that it might be possible to develop a test for E2F3 activity that could help to diagnose whether or not a person has prostate cancer with greater accuracy than is currently possible.

Also, the findings suggest that such a test would be able to show whether or not the cancer was fast- or slow-growing.

Why is it important to find out how fast a prostate cancer is growing?

Because prostate cancer occurs in later life, many men with slow-growing prostate cancer can live out their natural lives without suffering any ill effects. They don’t need treatment. However, the aggressive form will shorten a man’s life and needs to be treated as soon as possible.

By being able to distinguish between the types of prostate cancer, many men will be spared treatment they did not need.

When will a test be available?

The researchers’ work is currently in the very early phases of development and it could be many years before a working test for the activity of E2F3 becomes available.

Aspirin associated with lower breast cancer risk

Aspirin and other non-steroidal anti-inflammatory drugs (NSAIDs) have been found to be associated with a reduced risk of developing breast cancer. In a study published in the Journal of the American Medical Association (JAMA) women who regularly took aspirin for pain relief were found to have a 20 percent lower risk than women who did not take the painkiller. Aspirin is also thought to help protect against other cancers, for example of the bowel and colon.

However, the current recommendations are that women should not start to take aspirin to help prevent breast cancer because the painkiller is associated with other, unwanted, side-effects such as gastrointestinal problems.

Below we look at the issue in more depth:

By how much did aspirin and NSAIDs reduce the risk of developing breast cancer?

Women who had taken aspirin at least once a week for six months had a 20 percent lower risk of developing breast cancer.

Women who took at least seven aspirin tablets a week (the equivalent of at least one a day) had their risk of breast cancer reduced by 28 per cent.

Women who took NSAIDs also reduced their risk of developing breast cancer, but the effect was not as great as it was for aspirin.

Women who took painkillers that were not aspirin or NSAIDs did not have a reduced risk of developing breast cancer.

Should women take aspirin regularly to reduce their risk of breast cancer?

No. The benefits of taking aspirin and NSAIDs regularly need to be balanced against the risks of long-term use: for example long-term aspirin use has been found to cause stomach ulcers and bleeding of the stomach lining. For this reason, until more research has been carried out, aspirin and NSAIDs cannot be recommended as a long-term preventive treatment for breast cancer.

Does aspirin help to protect against all forms of breast cancer?

No. Aspirin and NSAIDs appear to only help to protect against breast cancers that are stimulated by oestrogen. These “hormone receptor-positive” cancers are the most common form of breast cancer.

However, because of the way that aspirin and NSAIDs work, they have no effect on hormone receptor-negative cancers.

Why is it that aspirin only has an effect on hormone receptor-positive cancers?

Hormone receptor-positive breast cancers are affected by the levels of oestrogen and progesterone present in breast tissue. The higher the levels of these hormones, the more the cancer cells are stimulated to grow and divide. Aspirin and NSAIDs help to reduce the risk of hormone receptor-positive breast cancer by reducing the levels of oestrogen.

Aspirin and NSAIDs reduce the amount of oestrogen in breast tissue by acting on a mechanism that controls oestrogen production. The final step in the production of oestrogen is controlled by a catalyst called aromatase cytochrome P450 and the amount of catalyst is controlled by prostaglandins. While the amount of prostaglandins is controlled by an enzyme called cyclooxygenase (COX) and this enzyme is affected by aspirin and NSAIDs. Aspirin and NSAIDs prevent COX from making prostaglandins, which in turn reduces the amount of aromatase produced, which in turn reduces the amount of oestrogen produced.

How was the study carried out?

The study was carried out by researchers at the University of Columbia who looked looked at 1442 women with breast cancer and 1420 women without breast cancer. The women were asked about their use of aspirin, non-steroidal anti-inflammatory drugs (NSAIDs) and non-NSAID painkiller paracetamol. The results of the study were published in the 26 May 2004 issue of the Journal of the American Medical Association (JAMA 2004: 291; 2433-2440).

Alcohol linked to gout

Gout is a painful condition that affects the joints of men and women. The incidence of gout has been increasing in the developed world for the past 30 years. It has been thought for a long time that drinking alcohol increases your risk of developing gout, but the theory has never been proven.

An american study, published in the Lancet, looked at 50,000 men and found that drinking alcohol is linked with an increased risk of developing gout. In addition, it appears that the type of drink also makes a difference: beer appears to be more “risky” than wine.

What did the study look at?

The study was published in the Lancet by researchers at the Massachuetts General Hospital. The 12-year study assessed the lifestyles of 47150 men who did not have gout and followed them to see if they developed gout. Over the course of the study 730 men developed gout.

By looking at the amount of alcohol the men drank the study’s authors produced valuable information about the association between alcohol and gout. Also, by looking at the types of drink the men drank, the study’s researchers have drawn conclusions about the role different drinks play in raising the risk of developing gout.

What is gout?

Gout is the most common inflammatory arthritis in men. It is caused by uric acid crystals being deposited in the joints. The build up of these crystals stimulates the body’s immune system and causes an intense inflammatory reaction. People with gout have swollen and very painful joints – often starting in the big toe.

The incidence of gout has been rising in the developed world for the past 30 years. It is thought that this is due to number of factors:

  • doctors diagnosing gout more often
  • changes in lifestyle, such as being less active
  • changes in diet, including drinking more alcohol and eating more red meat
  • change in social behaviour, for example the increased use of labour-saving devices

It is also known that gout does have a genetic basis, but this is unlikely to account for the rise of gout.

Why did the researchers look at the link between alcohol and gout?

It has always been believed that drinking alcohol raises the risk of developing gout, but no large-scale study had ever been conducted to prove or disprove the theory. This study is the first large-scale investigation of such a link and proves that alcohol does play role.

How is alcohol thought to increase the risk of gout?

Gout is due to the deposit of uric acid in the joints and drinking alcohol can increase the levels of uric acid in the body. This increase in uric acid increases the risk of build up in the joints.

There are two main ways in which uric acid levels can build up in the body:

  • less removal of uric acid from the body through the kidneys
  • more production of uric acid in the body.

Alcohol may affect both uric acid removal and production:

  • it is thought that when alcohol is converted to lactic acid, it reduces the amount of uric acid that is removed from the body through the kidneys. This is because the lactic acid competes with the uric acid for removal from the kidneys into the urine
  • it is also thought that increased levels of ethanol (alcohol) in the body increases the body’s production of uric acid by increasing the amount of ATP that is converted to AMP – a precursor of uric acid.

How were men’s levels of alcohol intake measured in the study?

The authors used standard portions to measure alcohol consumption among the men they studied:
12oz (355ml) bottle or can of beer – containing 12.8g of ethanol (alcohol)
4 oz (118ml) glass of wine – containing 11.0g of ethanol (alcohol)
1 Shot (44ml) of spirits – containing 14.0g of ethanol (alcohol)

The researchers then calculated the men’s overall consumption of alcohol by adding up their different drinks.

What were the findings of the study?

Link between drinking alcohol and gout

When compared with people who drink no alcohol:
The risk of gout was significantly raised with alcohol intake as low as 10.0-14.9g per day. This is the equivalent of just one drink per day.
The risk of gout was 2.5 times higher among men who consumed 50g or more per day.

Compared with people who drink no alcohol:
10-15g per day increased risk by 30 percent
15-30g per day increased risk by 50 percent
30-50g per day increased risk by 100 percent
More than 50g per day increased risk by 150 percent

Gout and type of drink

However, the increase in risk of developing gout with increasing alcohol intake was not the same for each type of drink:

  • two or more bottles of beer per day increased the risk of gout by 2.5 times compared with no beer intake
  • two shots of spirits per day increased the risk of gout by 1.6 times compared with no spirit intake
  • two glasses of wine was not associated with an increase in the risk of gout when compared with no wine intake.

Increase in gout risk per serving of type drink

The differences in the risk of developing gout by type of drink were also seen in the increase in risk per serving of each type:

  • beer increased the risk of gout per serving per day by 49 per cent
  • spirits increased the risk of gout per serving per day by 15 per cent.

The fact that the increase in gout risk per serving of beer is higher than that for spirits is surprising because spirits contain more alcohol per serving than beer. Because of this, the researchers argued that there might be another, non-alcoholic, ingredient in beer that was helping to increase the risk of gout.

Why is beer more risky than spirits or wine?

The study’s researchers propose that beer’s greater association with gout could be due to other, non-alcoholic, ingredients in beer. The researchers pointed out that beer is the only alcoholic drink to contain chemicals known as purines. These chemicals are thought to play a role in gout. Because of this, the authors argue that these purines could be contributing to the increased risk seen with drinking beer.

However, this argument has been challenged by other doctors who point out that the evidence for purines playing a role in gout is not conclusive. They refer to a previous study of Taiwanese vegetarians who ate a diet that is high in purines: these people actually had a reduced risk of developing gout. These doctors say that there could be other reasons why beer drinkers are at a greater risk than wine drinkers – see below.

Can different drinks really have different risks?

The study’s researchers argue that the type of drink could have a direct effect on the risk of developing gout, due to the non-alcoholic ingredients in the drink. However, this has not been proven and other doctors think that other factors, not related to the type of drink, are causing the difference in risk.

Those doctors who disagree with the idea that the drinks themselves have different risks suggest that the type of drink you choose to consume reflects other diet and lifestyle choices you may have made. It could be that people who drink beer may choose to exercise less or eat more risky foods than people who drink wine – and it could be these diet and lifestyle differences that account for the difference in risk between types of drink.

So is wine a “safe” option?

Because it is not known whether or not it is the type of drink or other lifestyle choices that are responsible for increasing the risk of gout, it is impossible to say that wine is a “safe” option.

It is also worth noting that the authors of the study cannot rule out the possibility that drinking more than two glasses per day of wine could increase the risk of gout.

What are the current UK Government recommendations for safe drinking?

Sensible drinking limits are defined as no more than 21 units a week for adult males and 14 units a week for adult females.

To reduce health risks from drinking, this should be spread over the week, no more than 3-4 units per day for men and no more than 2-3 units a day for women.

One unit is defined as 7.9g of ethanol (alcohol). This is roughly the same as:

  • half a pint of beer, cider or lager
  • a 25ml (pub) measure of spirit such as vodka, whisky or gin
  • a 50ml (pub) measure of fortified wine such as port or sherry
  • a small (125ml) glass of wine.

Hot topic – Fruit may save your sight

Eating fruit has been found to reduce the risk of losing your eyesight in later life. In a study published in Archives of Ophthalmology, people who ate at least three servings of fruit per day were found to have more than one-third lower risk of developing an eye condition called age-related macular degeneration.

Below we look at the issue in more depth.

What is age-related macular degeneration?

Age-related macular degeneration is the most common cause of sight loss in people aged 60 years and older.

The macula is a small area at the centre of the retina, the area at the back of the eye that converts light into images. This area is responsible for seeing fine details, for example when reading or recognising people’s faces.1

Macular degeneration (also known as maculopathy) is when the cells of the macula become damaged and stop working. People with macular degeneration have blurry or distorted central vision, and sometimes see shapes and colours that are not there. Peripheral vision (vision at the outer edges of the eye) is not affected, and it does not result in complete blindness.1

What causes age-related macular degeneration?

There are two types of macular degeneration.

In 90 percent of people with macular degeneration the cells of their macula slowly stop working, due to wear and tear. It usually develops slowly, affects both eyes equally and is known as “dry” macular degeneration.1

In the other 10 percent of people with macular degeneration, the disease develops when small blood vessels behind the eye bleed, causing build up of fluid and scarring. This form of the disease can progress quickly, leading to severe and rapid loss of vision. It tends to affect one eye first, although the other is often affected later. This form is known as “wet” or neovascular macular degeneration.1

Who gets age-related macular degeneration?

Age-related macular degeneration is common in people aged 60 years and older.1 It accounts for almost 50 percent of people registered blind or partially sighted in the UK, and up to a third of UK people aged more than 70 have it.5

People are more at risk of developing age-related macular degeneration if they smoke, have high blood pressure or have close relatives with the condition.2

What can be done to treat age-related macular degeneration?

Unfortunately, there are no cures for the dry form of age-related macular degeneration currently available. However, there are lots of ways to make the best of the remaining peripheral vision. The RNIB can offer more advice about this.

www.rnib.org.uk

The wet form of macular degeneration can be treated by laser if it is detected at an early stage. Laser treatment may prevent vision from getting worse, slow down the progression of the condition and sometimes bring back sight that has already been lost.1

Because there are no effective treatments for late-stage age-related macular degeneration, prevention is important. For more on prevention, please see the final question and answer of this hot topic.

Does eating fruit help to reduce the risk of age-related macular degeneration?

Yes. People who ate three or more servings of fruit per day had 36 percent lower risk of developing the wet form of age-related macular degeneration than people who ate less than one and a half servings per day.

The results were similar for men and women.

Did fruit reduce the risk of all types of macular degeneration

No. The protective effect of eating fruit was only seen for the wet form of macular degeneration.

Which fruits are best?

Oranges and bananas were associated with the greatest reduction in risk of age-related macular degeneration. Other fruits were not so good at lowering the risk.

Do vegetables help to reduce the risk of age-related macular degeneration?

No. The researchers found that eating vegetables did not seem to have a effect on lowering age-related macular degeneration.

What else did the study look at?

The study also looked at dietary intake of antioxidant vitamins and carotenes (yellow or orange substances that are converted into vitamin A). A previous study showed high doses of antioxidants vitamins C and E, beta carotene and zinc delayed the progression of age-related macular degeneration.4

However, this study failed to show that antioxidant vitamins and carotenes had a protective effect.

Why does fruit reduce the risk of age-related macular degeneration?

Although it is not known for certain how fruit helps to protect against age-related macular degeneration, there is a theory that may offer an explanation. It is thought that the antioxidants in fruit may help protect macular cells in the retina by mopping up free radical molecules. These free radical molecules, which are produced by the body’s normal chemical reactions, are thought to attack cells and cause irreparable damage. By neutralising free radicals before they can attack macular cells, antioxidants can help to protect a person’s sight. However, because the antioxidant vitamins and carotenes did not contribute to the prevention in age-related macular degeneration, it is possible that other molecules in fruit may be playing a role.

Other constituents of fruits that may be beneficial to health include potassium, folic acid, fibre, flavonoids and other chemicals. At the moment it is not known how these may help prevent age-related macular degeneration.

Could the reduced risk be due to anything else?

Often, people who eat lots of fruit also lead more healthy lifestyles than people who don’t eat fruit. Another key factor is that fruit eaters tend not to smoke. It’s possible that the apparent benefits of fruit were due to not smoking. However, the researchers controlled for this and found that there was still a protective benefit in eating fruit.

How was the study conducted?

The study looked at the eating habits and lifestyles of 77,562 women and 40,866 men over the age of fifty. The participants were followed for up to 18 years for the women and 12 years for the men. They did not have macular degeneration at the start of the study.

During the course of the study 316 people developed age-related macular degeneration. The researchers looked at how much fruit these people ate. This was done by using up to five questionnaires to assess their diet, including the number of servings of fruit and vegetables they ate each day.

The study was published in the journal Archives of Opthalmology (Cho E, Seddon JM, Rosner B, Willett WC, Hankinson SE. Prospective Study of Intake of Fruits, Vegetables, Vitamins and Carotenoids and Age-related Maculopathy. Arch Ophthalmol. 2004; 122: 883-892).

What can I do to lower my risk of age-related macular degeneration?

You can reduce the risk of developing age-related macular degeneration by:3

  • eating at least five portions of fruit and vegetables a day, including three servings of fruit (preferably including bananas and oranges) (see what is a portion)
  • not smoking (see the smoking section)
  • eating a low fat diet
  • keeping physically active – the Government recommends at least 30 of moderate level physical minutes five times a week (see exercise section)
  • maintaining a healthy weight for you height (use our BMI calculator to find out your healthy weight range)

Passive smoking increases miscarriage risk

It is known that mothers who smoke are at a greater risk of miscarriage if they continue to smoking during pregancy. However, the effect of a partner smoking (passive smoking) during pregnancy on the risk of miscarriage has not been clearly resolved. A joint American and Chinese study, published in the May 15 2004 issue of the American Journal of Epidemiology, has found that if a woman’s partner smokes, the risk of miscarriage is raised. And if the partner smokes more than 20 cigarettes a day, the risk is significantly increased.

Below we look at the issue in more depth:

How was the study carried out?

The joint American and Chinese study looked at 526 newly married women who did not smoke or drink from 1996 to 1998. They were all textile workers in China and they were put into groups according to the number of cigarettes a day their husbands smoked: more than 20 cigarettes a day, less than 20 cigarettes a day and no cigarettes (nonsmoker).

The researchers tested the women’s urine every day to see whether or not they had become pregnant. When the women did become pregnant, their pregnancy was followed closely.

What did the study find?

There was little difference between the groups of women as to their likelihood to become pregnant. Therefore, in this study, the smoking habits of the father did not seem to affect the chance of pregnancy.

However, the number of cigarettes the father smoked did seem to have an effect on the risk of spontaneous miscarriage within the first six weeks:

  • of the women whose partners smoked more than 20 cigarettes a day, nearly one-third of the women lost their babies within six weeks of conceiving
  • of the women whose partners did not smoke at all, roughly one-fifth of the women had a miscarriage within the first six weeks of conceiving

Also, the number of cigarettes the father smoked seemed to have an effect on the likelihood of eventually becoming pregnant and giving birth:

  • of the women whose partners smoked more than 20 cigarettes a day, 76 percent became pregnant and gave birth
  • of the women whose partners did not smoke at all, 84 percent became pregnant and gave birth

What are the conclusions from these findings?

The researchers from the study concluded that heavy smoking by the father increased the risk of early pregnancy loss. They suggest that this is either due to exposure of the male sperm to the effects of smoking, or due to the mother being exposed to the effects of passive smoking.

Why does smoking raise the risk of miscarriage?

The researchers believe that smoking by the father could damage the chromosomes in his sperm, making the sperm less likely to produce viable babies. Also the researchers think that the father’s cigarette smoke is inhaled passively by the mother and this can affect the developing fetus. It is thought that tobacco smoke may alter a pregnant woman’s levels of female sex hormones and that it may reduce the amount of blood that flows through the placenta and nourishes the baby.

What can be done to lower the risk of miscarriage?

It is worth remembering that miscarriage is a common event and many women experience two miscarriages, purely by chance. Often there is no underlying problem when a miscarriage occurs and there is every chance of a successful pregnancy in the future.

In over 60 percent of miscarriages, there is a problem with the way genetic material from the egg and sperm has combined and the resulting baby is unable to develop. There is no other reason for this than bad luck. Another cause is the embryo failing to implant into the lining of the womb. Doctors don’t full understood why this happens, but sometimes it can be due to a hormone imbalance.

Miscarriage is not thought to be caused by stress or lack of rest. However, it is helpful for both partners to stop smoking before trying to conceive and remain smoke-free once pregnancy has begun.

If you experience three consecutive miscarriages, it is advisable to visit your doctor to undergo tests to rule out any possible specific cause such as hormonal imbalances, abnormalities of the uterus or a problem with the immune system.

Do vitamins C and E reduce Alzheimer’s risk?

What is Alzheimer’s disease?

Alzheimer’s disease is a form of dementia that tends to affect people after the age of 60 years. The risk of developing it increases with age.

In Alzheimer’s disease the nerve cells (neurons) in the brain are slowly destroyed, resulting in memory loss and difficulty in completing simple tasks. As the disease progresses personality and emotional changes, often combined with depression, can become evident.

For more on Alzheimer’s disease, please see BUPA’s Alzheimer’s disease factsheet.

How common is Alzheimer’s disease in the UK?

Approximately 425,000 people in the UK have Alzheimer’s disease.

Why did the researchers look at whether vitamin C and vitamin E use reduced the risk of developing Alzheimer’s disease or not?

Alzheimer’s disease is caused by progressive damage to nerve cells in the brain. While it is not know what causes the nerve damage seen in Alzheimer’s disease, there are a number of theories that may explain how it occurs.

One way in which nerve damage can occur is by a process called “oxidative stress”. This is where molecules produced by the body, called free radicals, react with cells.

Certain vitamins, including vitamin C and vitamin E, mop up free radicals in the body and prevent them from damaging the body’s cells. These vitamins are known as antioxidants and are know to combat the effects of ageing on the body.

For more on vitamins, please see BUPA’s Vitamins article.

What were the findings of the research?

The American researchers studied the use of vitamin supplements in elderly (65 years or older) people in Cache County in Utah. Between 1995 to 1997, the researchers asked 4740 people about their use of supplements. These people were followed up in 1998 to 2000 and, of the 3227 survivors, 104 of them had developed Alzheimer’s disease.

By comparing the use of supplements in 1995-1997 to the development of Alzheimer’s disease, the researchers found:

  • use of a high-dose supplement of vitamin E and a high-dose supplement of vitamin in combination reduced the risk of developing Alzheimer’s disease
  • use of a high-dose supplement of vitamin E in combination with a multivitamin supplement that contained vitamin C also reduced the risk of developing Alzheimer’s disease
  • use of a high-dose supplement of vitamin E on its own did not reduce the risk
  • use of a high-dose supplement of vitamin C on its own did not reduce the risk
  • use of a multivitamin supplement on its own did not reduce the risk

From these results, the researchers argue that it is important that high-dose individual supplements of vitamins C and E are taken in combination for the vitamins to have a positive effect.

What does this research mean?

These results suggest that regularly taking vitamin C and E supplements may reduce the risk of developing Alzheimer’s disease due to the antioxidant effect of these vitamins.

However, there are number of issues that need to be considered before it can be recommended that people take regular vitamin C and E supplements:

  • there may be other reasons why people’s risk of developing Alzheimer’s disease was reduced
  • the levels of vitamin C and E in these individual supplements was much higher than the recommended daily allowances for these vitamins
  • the results are drawn from people reporting their use of supplements at the beginning of the study, with no follow up on their supplements use at the end of the study. Because of this there is no information as to whether or not the people kept on regularly taking the supplements during the time of the study.

What other reasons might explain the reduction in risk of developing Alzheimer’s disease?

It is known that other factors influence the risk of developing Alzheimer’s disease, namely:

  • gender
  • age
  • level of education
  • general health

The researchers found that those people who took the vitamin E or C supplements were more likely to be female, younger, better educated and in better general health than the other people in the study. Since it is possible that these factors can reduce the risk of developing Alzheimer’s disease anyway, the researchers employed statistical analysis to try to cancel these effects out. After doing this, the researchers still found that taking high-dose vitamin E in combination with vitamin C had a positive effect on reducing risk.

How high were the levels of vitamin C and vitamin E in the supplements?

The recommended daily allowance of vitamin C is 60mg and for vitamin E it is 10mg.

Multivitamins supplements in America normally contain 75-90mg of vitamin C and 15mg of vitamin E.

However, the individual supplements contain high doses of the vitamins: 500-1000mg of vitamin C and up to 680mg of vitamin E.

Is it a good idea to take these vitamins at such high levels?

Vitamin C at high levels is not normally harmful, but doses above 1000mg can cause nausea, stomach cramps and diarrhoea.

Prolonged intake of vitamin E at high levels (above 540mg) can cause abdominal pain, nausea, vomiting and diarrhoea. It can also lead to impaired uptake of other useful vitamins.

The Alzheimer’s Society suggests that we eat five portions of fruit and vegetables a day, along with oily fish and nuts in our general diet, to gain all the vitamins, minerals and essential fatty acids we need. They point out that increasing evidence suggests that there are strong links between a good varied diet, a healthy heart and a healthy brain.

What can we do to reduce our risk of developing dementia?

  • don’t smoke
  • keep fit by exercising regularly
  • keep your blood pressure in check and avoid salty foods
  • keep your cholesterol under control and cut out the fat
  • live life to the full – enjoy friendships and stimulating hobbies
  • drink red wine in moderation
  • eat five portions of fruit and vegetables a day
  • eat at least one portion of oily fish a week
  • wear a helmet when cycling or motorcycling and don’t box.

How good are sun lotions?

BUPA investigative news – Updated 23 March 2004. First published: 6 October 2003
written by Rachel Newcombe, reporter for BUPA’s Health Information Team

In the UK there are 65,000 cases of skin cancer each year, with 2,000 proving fatal, and numbers are said to be rising faster than for any other form of cancer. Part of the reason is thought to be due to our changing lifestyles, for example more people are sunbathing and taking more holidays in sunnier climates, increasing their exposure to harmful UV rays.

Part of the Government’s safe sun message advises people to use protective sunscreen but, according to new research, while useful for protecting against UVB rays, lotions are less protective against harmful UVA. What’s more, it’s possible that people might be staying out in the sun longer because they think their skin is being protected, actually increasing their exposure to UVA.

The danger from UVA rays has been given further backing by Australian research that was published in March 2004. In this study, Australian researchers found that UVA rays caused DNA damage to the cells deep within the skin. It is this layer of cells that regenerates our skin and it is feared that damage to the DNA of these cells may increase a person’s risk of developing skin cancer.

So what do these findings mean for people wanting to sunbathe and use sunscreens?

What were the headlines?

The sunscreen research in October 2003 was picked up by the majority of UK newspapers and websites, gaining front page coverage on some of them. The headlines included, “Cancer warning over sun creams”, “Sun lotion ‘raises risk of cancer'”, “Sunscreens fail to offer full protection”, “Sun cream cancer alert”, and “Sun lotions ‘are not effective'”.

What is the bigger picture?

The October 2003 research was carried out by scientists, led by Professor Roy Sanders, at the Restoration of Appearance and Function Trust (RAFT) at Mount Vernon Hospital in Northwood, Middlesex, and details were published in the October issue of the Journal of Investigative Dermatology.

Tests were carried out with three leading brands of high sun protection factor (SPF) sunscreen, all of which claim to protect against UVA. A technique called electron spin resonance (ESR) was used to detect free radicals in human skin – a sign of UVA penetration and skin damage. Patients undergoing surgery, for example for breast reductions, agreed to donate samples of skin and the sunscreens were applied to the skin in the recommended doses – 2mg/cm2.

Dr. Rachel Heywood, a principal scientist at RAFT, explained the process to BUPA. “We exposed skin to a UVA light source and we were able to detect free radicals which are produced in response to UVA light. We measured how much high-factor sunscreens, all offering UVA protection, were actually protecting against this free radical production.”

They discovered that the UVA protection offered by leading sunscreen brands was not what might be expected. Furthermore, even when sunscreens were applied in the recommended concentration, they afforded much lower protection against the melanoma-inducing and skin-ageing UVA light than against UVB.

“We were expecting that it [UVA protection] would be lower than the UVB protection,” said Dr. Heywood, “but we were surprised by how much lower it was.”

The scientists are concerned that people may use sunscreens to stay out in the sun longer and, although they’re well protected against UVB, may not be getting the protection they need against UVA.

As a result of their findings, the researchers conclude, “Since the use of sunscreen creams encourage people to stay longer in the sun and the protection offered by these creams against UVB far outweighs that against UVA – the use of sunscreen creams may therefore indirectly increase the risk of developing the skin malignancy melanoma, rather than protect against it.”

What does this mean?

Commenting on the October 2003 findings, Dr. Mark Birch-Machin, a skin cancer expert at Cancer Research UK, said, “This study highlights the fact that no sunscreen can offer total protection against UV and you should not rely exclusively on it for protection from the sun’s harmful ultra-violet rays. Sunscreen should be used as the last line of defence against the sun, but is still an important component of being SunSmart.”

A spokesperson for the Department of Health, who run a Sunsafe campaign, said that although sunscreen is important, it won’t block all UV rays, so should be used in conjunction with other practical methods, such as wearing a hat, T-shirt or sunglasses and staying in the shade during the peak sun strength time.

They also warned that it’s very possible that, “people who spend more time in the sun because they’re wearing sunscreen, without taking other precautions, could result in increasing their risk of skin cancer”.

Sunscreen manufacturers have insisted their products are safe, but point out that people need to use them sensibly and not depend solely on sunscreens to protect them from the damaging effects of the sun.

Although some of the October 2003 coverage has reported the study in a negative light, dismissing the value of sunscreens, RAFT see it as a positive move and hope that better UVA sunscreens will be developed as a result. “We believe the UVA should match the UVB protection, so that people can make a safe assessment about the protection against damage caused by both UVA and UVB. We’re hoping to work with sunscreen manufacturers to achieve that,” said Dr. Heywood.

She added that, “The emphasis is on improved protection, rather than completely abandoning sunscreen – we’re not recommending that. It’s more about sensible sunscreen use with the awareness that it doesn’t provide complete protection against the UVA effects at the moment.”

What does this mean to me?

Although the sunscreens tested offered little protection against UVA, experts aren’t advocating giving up on sunscreen altogether, as it does protect against UVB. Instead, the consensus is that sunscreen should still be used to complement other sun safety measures.

As Dr. Mark Birch-Machin explained, “As Cancer Research UK’s SunSmart campaign advises, people should stay out of the sun particularly around the middle of the day, cover up with clothes and a brimmed hat, seek shade and apply sunscreen factor 15 or higher in generous amounts.”

The Department of Health stands by its existing Sunsafe advice, recommending that people use a broad spectrum sunscreen – SPF 15 or higher – in conjunction with other methods.

Dr. Heywood also emphasised that sunscreens should still be used and can be beneficial for UVB. “Sunscreens do protect against burning, which is caused by UVB, and they can protect against the cancers caused by UVB – basal and squamous cancers,” she explained.

“The UVB protection is now very good, but we’re finding that the UVA protection is much lower and it’s because of this that we’re concerned,” she added.

It’s also worth noting, say RAFT, that the sun protection factors (SPF) on sunscreens are only applicable to UVB – there’s no recognised standard rating available for the assessment of UVA filters at the moment.

Summary

Although benefits of UVA protection may seem limited in current sunscreens, the lotions are still useful for protecting against UVB rays and should continue to be used. The power of the sun can seem hard to avoid in the heat of the summer, but by following safe sun practices and taking care to protect vulnerable skin, the risk of developing skin cancer can be minimised.

Children’s blood pressure is rising

In the May 5 2004 issue of The Journal of the American Medical Association, a US study has found the rise in childhood obesity may also be partly responsible for a rise in children’s blood pressure. This may have a bearing on the children’s future health as high blood pressure increases the risk of heart disease and stroke in later life.

Below we look at the issue in more depth:

What did the study find?

The US study looked at 3,496 US children aged 8 to 17 years in 1988-1994 and compared their blood pressure to 2,086 US children of the same age in 1999-2000.

The researchers measured the children’s:

  • diastolic blood pressure – the pressure in the arteries when the heart is pumping blood
  • systolic blood pressure – the pressure in the arteries between heart beats when blood is not being pumped

The average systolic blood pressure for the children was 104.6mmHg in 1988-1994 and this rose to 106mmHg in 1999-2000.

The average diastolic blood pressure for children in 1988-1999 was 58.4mmHg and this rose to 61.7mmHg in 1999-2000.

In other words, children’s systolic blood pressure had risen by an average of 1.4 mmHg and their diastolic blood pressures had risen by an average of 3.3mmHg.

Why is this seen as important?

Having high blood pressure in later life raises the risk of developing heart disease and stroke. High blood pressure is defined as having a systolic blood presure of 140 or more and/or a diastolic blood pressure of 90 or more.

The children’s average blood pressure does not suggest that they will have high blood pressure soon. However, blood pressure rises with age and the fact that children have higher blood pressure than previous children means that they are at more at risk of developing the problem in the future. One of the study’s researchers, Dr Jeffrey Cutler, said: “The increases found by the study in children’s average blood pressures may seem small, but they can have serious consequences.”

Dr Cutler claimed that previous research suggests that every 1-2mmHg rise in children’s systolic blood pressure increases their risk of developing high blood pressure by 10 percent. Therefore, the children studied in 1999-2000 had an average increased risk of high blood pressure in later life of 14 percent when compared with those children studied in 1988-1994.

What is thought to be responsible for this rise in blood pressure?

The researchers believe that part of the rise in children’s blood pressure is partly due to the rise in the numbers of children who are overweight or obese. In fact, the researchers have calculated that 29 percent of the rise in systolic blood pressure and 12 percent in the rise in diastolic blood pressure could be attributed to the increase in children’s weights.

According to previous research, the percentage of boys who were overweight had risen from 11.3 percent in 1988-1994 to 15.5 percent in 1999-2000. While the percentage of girls who were overweight had risen even more dramatically from 9.7 percent in 1988-1994 to 15.5 percent in 1999-2000.

Apart from being overweight or obese, the other main lifestyle factors that contribute to increased blood pressure are not getting enough physical activity and eating too much salt in the diet.

Could UK children’s blood pressure also be higher than previous generations?

The levels of childhood overweight and obesity are increasing in the UK, so it is more than likely that UK children’s blood pressure are also higher than previous generations.

Both Professor Graham MacGregor, chairman of the Blood Pressure Association, and Belinda Linda, head of medical information at the British Heart Foundation agree that the rise in UK children’s weights will mean that their blood pressure will be higher too. They are concerned that will lead to higher rates of high blood pressure in later life.

What can be done to reduce childhood obesity and children’s blood pressures?

Reduce the amount of salt in the daily diet

Many children eat more than the recommended daily amount of salt in their diet (see table below). Two of the main contributors to this are the salt found in processed foods (for example ready meals and crisps) and salt that is added while cooking.

D A I L Y    S A L T    L E V E L S
The UK Government’s Scientific Advisory Committee on Nutrition (SACN) recommends the following daily salt intakes:
Baby aged up to six months oldless than 1g per day
Baby aged 7-12 months1g per day
Child aged 1-6 years2g per day
Child aged 7-14 years5g per day
Adult (aged 14+ years)a maximum of 6g per day

Make sure children get at least 60 minutes of physical activity every day

The UK Government now recommends that all children (up to teenage) should be physically active for at least 60 minutes per day, every day of the week. This activity can be built up through the day in bouts of 10 minutes or more, which means that it is possible to incorporate this activity more easily into daily life. For example, the Government suggests children could build this up by:

  • playing in break times at school
  • walking or cycling to and from school
  • taking part in organised activities such as PE, sports and swimming
  • playing with friends near home

However, it is also important for children to develop strong bones, it is vital that children engage in activities that build healthy bones at least twice a week. Activities such as running, jumping, ball games and gymnastics are ideal for strengthening bones. In addition, muscle strength and flexibility can be developed through activities such as carrying, climbing and rough and tumble.

This level of activity will also help children to keep their weight under control.

Parents can encourage healthy lifestyles in their children

If parents set good role models for their children, by eating healthily, not cooking with salt or adding it at the dinner table, and by being physically active in their daily lives, their children are more likely to adopt these lifestyle habits as well.