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<\/a>The simple act of drinking more water is associated with reduced intakes of sugar, sodium (salt) and saturated fat \u2013 and easier weight control.<\/p>\nA study, published in the\u00a0Journal of Human Nutrition and Dietetics<\/em>, showed that people who increased their consumption of plain water by between one and three cups daily lowered total energy intake by 68-205 calories each day and their sodium intake by 78-235 g each day. <\/strong><\/p>\n At the average calorie reduction of 140 calories a day, that could translate to a weight loss of 14lb (6.4kg) a year \u2013 just by drinking a bit more water!! Because there are 3,500 calories in a pound of body fat.<\/p>\n Researchers at the University of Illinois used a representative sample of more than 18,300 adults in the US from the National Health and Nutrition Examination Survey (NHANES) 2005-2012.<\/p>\n The participants consumed an average of about 4.2 cups of plain tap water per day which accounted for just over 30% of their total water consumption.<\/p>\n Drinks such as tea, herbal tea and\u00a0coffee\u00a0were included in the calculations of total water consumption.<\/p>\n The average starting calorie intake for each participant was 2,157\u00a0calories,<\/u> which included 125 calories from sugar-sweetened beverages and 432 calories from “discretionary foods” – desserts, pastries, ‘snack mixes’ and other non-essential foods. So their diet wasn\u2019t ideal.<\/p>\n The results showed that the people who increased their water consumption by 1-3 cups a day also consumed 5-18g less sugar and 7-21g less\u00a0cholesterol.<\/p>\n The effects were similar across race, ethnicity, education attainment, income level and body weight status \u2013 although they were larger among males than females, and among young or middle-aged adults than older adults.<\/p>\n So drinking 2 \/3 cups more water a day could be the easiest ever diet plan, and also reduce your sodium intake \u2013 which has cardio (heart) benefits.<\/p>\n Since water intake also rids the body of waste through urination and bowel movements, keeps body temperature normal and lubricates and cushions joints \u2013 why not wander over to the tap right now?<\/p>\n REF<\/strong>: http:\/\/www.medicalnewstoday.com\/articles\/307306.php<\/em><\/p>\n Results published in British Journal of Nutrition<\/em> from a joint study from Warwick University and the Luxembourg Institute of Health suggest that regular, moderate chocolate \u2013 especially dark chocolate \u2013 can confer health benefits.<\/p>\n The researchers analysed the chocolate consumption of 1,153 people aged 18-69 who were part of the Observation of Cardiovascular Risk in Luxembourg study. They found that 82% of the participants consumed chocolate, with an average consumption of 24.8 grams daily \u2013 almost one ounce.<\/p>\n Compared with participants who did not eat chocolate every day, the chocolate eaters had\u00a0reduced insulin resistance and improved liver enzyme levels. <\/strong>Insulin resistance \u2013 where the body’s cells\u00a0do not effectively respond to insulin \u2013 is a significant risk factor for developing type 2 diabetes\u00a0and\u00a0heart disease.<\/p>\n The effect was constant irrespective of the participants’ age, sex, education, lifestyle, and dietary factors.<\/p>\n Dark chocolate has the highest cocoa content, which means it has the highest levels of\u00a0anti-oxidants \u2013 specifically polyphenols (flavonoids), which are phytochemicals (plant based molecules) that can\u00a0help prevent free radical damage to cells.<\/p>\n However, the report notes that it is important to distinguish the difference between chocolate that contains higher amounts of natural cocoa and processed chocolate which is much higher in\u00a0sugar and calories. They also caution: “Physical activity, diet and other lifestyle factors must also be carefully balanced to avoid detrimental weight gain over time”.<\/p>\n So it seems like an ounce of dark chocolate a day \u2013 or a spoonful of cocoa powder added to a smoothie mix \u2013 should be part of your health regime.<\/p>\n Of course there are many other polyphenols in, for example, green tea, dark berries, leafy green vegetables and curcumin that are also powerful anti-oxidants.<\/p>\n REF<\/strong>: https:\/\/www2.warwick.ac.uk\/newsandevents\/pressreleases\/eating_chocolate_each\/<\/em><\/p>\n A cataract is a clouding of the eye lens that impairs vision.<\/p>\n The good news is that scientists at Kings College London have found that enough vitamin C in your diet can cut your chances of getting cataracts by almost 40%.<\/p>\n The study \u2013 published in the journal Ophthalmology\u00a0<\/em>\u2013 looked at 1,000 pairs of identical female twins, so genetic differences were not a factor. They found that over 10 years, the twins with high amounts of vitamin C in their diet had a much lower risk of cataracts.<\/p>\n The fluid inside your eye is normally higher in vitamin C than other body parts. Scientists say the antioxidant properties of vitamin C help prevent oxidation\/free radical damage of the eye lens that leads to cataracts.<\/p>\n The American Optometric Association confirms that \u201ctaking a supplement with at least 300 mg\/day of vitamin C appears to help prevent cataract development\u201d<\/strong>.\u00a0 They also quote further research showing that women taking a daily supplement with a dosage of 364 mg experienced a 57 percent reduction in their risk of certain types of cataracts.<\/p>\n But cataracts are not the only, or even most serious, threat to sight. The Age-Related Eye Disease Study links Age Related Macular Degeneration (AMD) to nutrition. AMD is an eye condition that leads to the debilitating gradual loss of central vision.<\/p>\n The study (confirmed by others) showed that people at high risk for the disease who took 500 mg\/day of vitamin C, along with beta-carotene, vitamin E and zinc, slowed the progression of advanced AMD by about 25 percent<\/strong>. Other studies have confirmed these results.<\/p>\n REF<\/strong>: http:\/\/www.kcl.ac.uk\/newsevents\/news\/newsrecords\/2016\/03%20March\/Increased-vitamin-C-in-the-diet-could-help-protect-against-cataracts.aspx<\/em><\/p>\n The study, published in the\u00a0American Journal of Clinical Nutrition<\/em>, was led by senior scientist Janet King PhD. King and her team are the first to show that even a modest increase in dietary zinc reduces oxidative stress and damage to DNA<\/strong>.<\/p>\n “We were pleasantly surprised to see that just a small increase in dietary zinc can have such a significant impact on how metabolism is carried out throughout the body,” says King.<\/p>\n Zinc is vital for a healthy immune system. It helps reduce inflammation and oxidative (free radical) stress in the body, both of which are linked to cardiovascular diseases and cancers. It also helps reduce the risk for diabetes and is important in wound healing.<\/p>\n Although the study was initially commission to assess the potential impact of bio-fortified crops the conclusions are relevant on a wide basis.<\/p>\n The Euro;ean Recommended Daily Amount (now generally referred to as Reference Nutrient Intake) of zinc is 10mg a day. Zinc-rich foods include seafood, flax seeds and spinach, but as these are not generally consumed in great quantities, supplements are an easier route.<\/p>\n REF:<\/strong> Sarah J Zyba, Janet C King et al.\u00a0A moderate increase in dietary zinc reduces DNA strand breaks in leukocytes and alters plasma proteins without changing plasma zinc concentrations.\u00a0The American Journal of Clinical Nutrition, 2016<\/em><\/p>\n Now we need to add another Blue Zone. It\u2019s Acciaroli, a small town mostly given to be 2,000 people located on the southern tip of Italy\u2019s Amalfi Coast.<\/p>\n With a population of just 2,000, the town claims up to 300 residents who are over 100 years of age. That means an astonishing 15% of the population is over 100 \u2013 or almost 1 person in 7! \u00a0They can be seen strolling on the beach, swimming and active about town.<\/p>\n The equivalent percentage of 100-year-olds in the UK is 0.0002 %. Or 1 person in 5,000!<\/p>\n This exceptional Blue Zone was discovered by Dr Alan Maisel who is a cardiologist and professor at the University of California at San Diego. He has partnered with the Sapienza University of Rome to try to work out why Acciaroli\u2019s residents live so long.<\/p>\n Of course the town by definition eats the \u2018Mediterranean Diet\u2019 \u2013 lots of fresh fruits and vegetables, fish, moderate red wine, and olive oil. But his less expected conclusions so far include:<\/p>\n Rosemary and anchovies \u201cEverybody eats rosemary. They all grow it. They use it as a garnish. They use it in oils,\u201d says Dr Maisel.<\/p>\n Research has shown that rosemary has exceptional anti-inflammatory and antioxidant capacity<\/strong> \u2013 the ability to neutralise excess free radical damage to tissues and DNA.<\/p>\n Rosemary has been shown to correlate with improved cognitive performance by increasing blood flow, particularly to the brain. An ingredient \u2013 carnosic<\/span>\u00a0 \u2013\u00a0 is believed to help prevent the formation of beta amyloid \u00a0plaques in the brain \u2013 a key characteristic of Alzheimer\u2019s .<\/p>\n Studies at Kyoto University confirm that rosemary may \u2018significantly help prevent brain ageing\u2019.<\/p>\n Research published in\u00a0Oncology Reports<\/em>\u00a0found that “rosemary extract has\u00a0differential anti-proliferative effects on human leukemia and breast carcinoma cells.”<\/p>\n Yet another\u00a0study published in the journal\u00a0Investigative Ophthalmology & Visual Science<\/em>, revealed that\u00a0carnosic can significantly promote eye health.<\/p>\n Rosemary \u2013 meaning \u2018sea dew\u2019 \u2013 is a herb often used to garnish pastas, marinate seafood and in sauces for lamb and chicken.<\/p>\n Anchovies<\/strong><\/p>\n Anchovies appear as part of almost every meal in Acciaroli. Like sardines and mackerel, they are rich in Omega 3, which is a powerful anti-inflammatory strongly linked to cardio health.<\/p>\n These two dietary ‘secrets’ are novel to Acciaroli and have not been found in other Blue Zone diets.<\/p>\n The other elements that Dr Maisel identifies as key to healthy longevity are clean air, high vitamin D levels from sunshine, and regular activity associated with their jobs and lifestyle and low stress. Those are all common to the other Blue Zones.<\/p>\n REFS<\/strong>: http:\/\/nypost.com\/2016\/04\/12\/if-you-want-to-live-forever-move-to-this-italian-town\/<\/p>\n http:\/\/ucsdnews.ucsd.edu\/pressrelease\/remote_italian_village_could_harbor_secrets_of_healthy_aging<\/p>\n The conclusion from these 2016 \u2018good news\u2019 stories, however, is not to fixate on just one or two nutritional elements \u2013 even supposedly \u2018super nutrients\u2019 like vitamin D, vitamin C, zinc, rosemary or anchovies.<\/p>\n Staying healthy is a combination of staying active, eating well and \u2013 we believe \u2013 using a supplement like Nutrishield<\/u><\/strong> that combines the most protective nutrients as identified from the world\u2019s healthiest diets.<\/p>\n <\/p>\n If you enjoyed this article, please share it with family and friends (see buttons below).<\/p>\n You can follow us on www.facebook.com\/nutrishield<\/a> or www.twitter.com\/colinrose40<\/a> for daily headline health tweets.<\/p>\n Dr Paul Clayton designed NutriShield as a comprehensive health See the website www.healthdefence.com<\/a> for excerpts and links to buy direct from the publisher.<\/p>\n See online here for delicious recipes from the Health Defence Cookbook<\/strong><\/em>\u00a0 incorporating healthy foods featuring in a Mediterranean Diet.\u00a0
\nEat (a little!) chocolate every day to reduce diabetes and heart disease risk<\/strong><\/h3>\n
<\/a><\/strong>It seems that a little of what you fancy really does do you good!<\/p>\n
\nVitamin C\u00a0 reduces risk of cataracts<\/h3>\n
<\/a>By the time we are 75, the University of Michigan estimates that an estimated 50% of us will have some vision loss due to cataracts \u2013 and over 80% will be developing the condition.<\/p>\n
\nZinc boosts cell health and fights infections<\/h3>\n
<\/a>Researchers from the University of California San Francisco Benioff Children’s Hospital have found that just 4 milligrams<\/span> (mg) of extra<\/u> zinc a day in your diet can have a profound, positive impact on cellular health that helps fight infections and diseases.<\/p>\n
\nCook with rosemary and live to 100?<\/h3>\n
<\/a>Blue Zones are areas in the world where an exceptionally high proportion of people live in health<\/u> to extreme old age. We\u2019ve done articles on Blue Zones before because they do give us important lessons on lifestyles that produce healthy longevity.<\/p>\n
\n<\/strong><\/p><\/blockquote>\nRosemary<\/h5>\n
\nConclusion<\/strong><\/h3>\n
\n<\/a>And register now for a free e-newsletter on the latest in nutrition and health research.<\/h4>\n
\n<\/a> supplement with OPTIMUM levels of essential nutrients. See more detail elsewhere on this site or click on the button.<\/p>\n
\n<\/a>Dr Paul Clayton’s best-selling book Health Defence<\/em><\/strong> is available from most good bookstores.<\/p>\n
\n<\/a><\/p>\n
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