Conjugated linoleic acids (CLA), Dairy Products and Safflower Oil

Here is a review of some articles on conjugated linoleic acid (CLA), health aspects of dairy consumption and safflower oil benefits.

What is conjugated linoleic acid(CLA)?

Conjugated linoleic acids or CLA is a family of linoleic acids or unsaturated n-6 fatty acids. Fatty acids are acids that come from fats that are broken down, and are considered "good fats." They are used for energy by the cells in our bodies, and are water soluble. These fatty acids help the body process cholesterol, clean up our veins and arteries of cholesterol build up, and help regulate weight.

The primary source of CLA are dairy products and beef.

CLA Side Effects

Some of the CLA Side Effects are:

• Stomach upset
• diarrhea
• nausea
• fatigue
• May worsen diabetes
• May cause diabetes if you have metabolic syndrome

CLA: The Modern Food Chain's Weak Link by Lynnette Harris

This article from USU states that some of the benefits of CLA are to "slow the process of some types of cancer and heart disease, and appears to actually help reduce body fat and increase lean muscle mass."

Interestingly, the researchers at USU have found that "CLA content of milk is as much as five times higher when cows graze green, growing pastures than when they eat diets consisting of 50 percent conserved forage, such as alfalfa and corn silage and 50 percent grain." Basically, we have engineered out the healthy benefits of dairy by feeding our cows the wrong diet. More emphasis needs to be placed on how our dairy food supply can be made healthier by increasing the CLA content.

Is Milk From Grass-Fed Cows More Heart-Healthy? by Lynne Peeples

Researchers from the Harvard School of Public Health have determined that people with the highest levels of CLA have a 36% lower risk of heart attack compared with people with the lowest levels of CLA. This may be more evidence that CLA more than offsets the risks of saturated fat in milk.

Study: Dairy Consumption Does Not Elevate Heart Attack Risk from Brown University

Researchers from Brown University analyzed health data from 3,630 middle aged Costa Rican men and women from an epidemiological study between 1994 and 2004.

"What they found is that the dairy intake of people who had heart attacks was not statistically different than the intake of people who did not. After breaking people into quintiles, based on their dairy consumption amount, there was no significant linear relationship between consumption and heart risk, even among the most voracious consumers."

Two Dietary Oils, Two Sets of Benefits For Older Women With Diabetes by Martha Belury of OSU

This study compared the health effects of safflower oil with CLA.

A result of the 16-week study showed that a small amount of safflower oil, which was a little less than two teaspoons each day, reduced fat in the trunk area (visceral fat), lowered blood sugar and increased muscle tissue.

The same amount of CLA supplements reduced total body fat and lowered the participant's body mass index.

"Among the most surprising findings: that in 16 weeks, these women could lose between about two pounds and four pounds of trunk fat simply by taking safflower oil supplements.

'I never would have imagined such a finding. This study is the first to show that such a modest amount of a linoleic acid-rich oil may have a profound effect on body composition in women,' Belury said. The dose of either oil taken each day was approximately 1 2/3 teaspoons."

A good article by Dr. Russell H. Greenfield titled "Safflower Oil: Use a Fat to Lose Fat?", however, questions the results of this study. Dr. Greenfield's recommendation for now is to not use Safflower Oil.

Organic Dairies and Milk Products Ratings

Here are two organic dairy scorecards and ratings:

The Cornucopia Institute

OnlyGrassFed.com

According to the above organic milk rankings, the best organic milk brands are Whole Foods Markets, Organic Valley and Stonyfield. The lowest ranked brands are Aurora and Horizon.

Charles

Bone Health and Silicon

Most people know that calcium, vitamin D and exercise are important for strong bones. Few, however, may realize that silicon is also an essential mineral for bone health.

In the article, Silicon and Bone Health, by R. Jugdaohsingh, research is discovering that adequate levels of silicon in the body is needed for healthy bone density, and for bone formation and bone health.

Research also shows that the best way to maintain adequate levels of silicon in the body is through nutritional sources. Long term exposure to high levels of silicon compounds, such as in antacids with magnesium trisilicates, can possibly cause kidney damage.

Food Sources of Silicon

Foods with the highest levels of silicon are whole grains. Grains that have been processed the least are the best, which includes hulled barley, oat bran, brown rice and whole wheat products.

Fruits are also a good source with the best being bananas and pineapples.

Beans, spinach and tofu are also good sources.

Tap and mineral water are good sources of silicon, along with tea and coffee. Better sources, however, are wine and beer.

Silicon in Beer

Silicon in Beer and Brewing by Troy Casey and Charles Bamforth, has determined that the best beers for silicon supply are the pale ales that contain large amounts of barley and hops. Wheat based beers that are brewed with small amounts of hops have the lowest amount of silicon.

Beer can be good for your health if you use it in moderation, according to the Webmd.com article Truth About Beer. Moderate use of beer may reduce the risk of a heart attack by 30%. There is also some evidence that moderate use of beer may also reduce the risk of diabetes, bladder cancer and kidney stones.

Moderation is defined by the medical community as one 12 ounce serving of beer each day for women, and two 12 ounce servings each day for men.

Abuse of alcohol, however, can lead to medical problems, such as an unhealthy buildup of visceral or belly fat and fatty liver disease. So, moderation is the key to the health benefits of beer.

Charles

ACSM Releases First Strength and Conditioning Textbook

ACSM’s Foundations of Strength Training and Conditioning bridges gap between science and practice

INDIANAPOLIS – While the strength and conditioning field has traditionally been unchartered territory for the American College of Sports Medicine, their recent release of the ACSM’s Foundations of Strength Training and Conditioning textbook puts the College on the map in this growing field.

“The field of strength training and conditioning has grown immensely over the past 20 years,” said Nicholas Ratamess, Jr., Ph.D., CSCS, FNSCA, author of ACSM’s Foundations of Strength Training and Conditioning. “The growing field needs to see a renewed emphasis on science, and ACSM is one of the best organizations to help with that. This book bridges the gap between scientific study and professional practice, and it is aimed at coaches, athletes, personal trainers, fitness instructors and students preparing for a career in strength training and conditioning."

Based on the latest research in the field, the textbook offers a comprehensive introduction to the foundations, physiological responses and adaptations, program design, and assessment in strength training and conditioning. Chapters cover everything from stretching to plyometric training, and the book is written in a clear, straightforward style to help readers grasp new concepts.

Highlights of the book include:

• Video exercise demonstrations to teach proper form and technique.
• Myths and misconceptions in each chapter to clear up common misunderstandings.
• Sidebar content to outline important concepts presented in the text.
• Interpreting research boxes draw attention to important research findings, explaining their application to strength and conditioning practice.
• Case studies present real-world scenarios and allow students to evaluate issues and devise effective solutions.

“This book will better prepare faculty to teach their strength training and conditioning courses, students to learn human physiology and program design, and coaches to develop training programs that optimize performance,” said Ratamess.

ACSM’s Foundations of Strength Training and Conditioning is available for $89 through the Lippincott Williams & Wilkins website or by calling (800) 638-3030. Members of the media interested in ordering a review copy of the book or requesting an excerpt may contact Sarah Schuessler, Lippincott Williams & Wilkins, at (215) 521-8010 or sarah.schuessler@wolterskluwer.com. Members of the media interested in scheduling an author interview may contact Ashley Crockett-Lohr, American College of Sports Medicine, at (317) 637-9200 ext. 133 or alohr@acsm.org.

Benefits Of Physical Activity

Here is a good collection of articles on the benefits of physical activity:

"Exercise Can Aid Sleep and Productivity"

The results of current research shows that people who exercise at least 150 minutes each week sleep much better and feel more alert than people who exercise less. Researchers discovered that 150 minutes of moderate to vigorous physical activity each week showed a 65% improvement in sleep quality, and participants experienced less drowsiness during the day.

"Exercise May Reduce Risk of Depression in Seniors"

Researchers in Europe have found that regular physical activity lowers the risk of suffering from depression in seniors. Programs are currently being developed to increase motivation for physical activity among the elderly.

"Higher Physical Activity Associated With Reduced Risk of Breast Cancer"

This association is stronger for estrogen receptor positive progesterone receptor negative tumors, which are more aggressive. Studies show that women with higher levels of physical activity may reduce the risk of breast cancer after menopause. One reason may be that physical activity reduces body fat, which is a major source of estrogen in postmenopausal women.

"Regular Exercise Reduces Risk of Dementia, Slow Aging"

Body deterioration experienced with the aging process can be slowed with regular exercise. It has been found that exercise can reduce the risk of developing about 2 dozen mental and physical health conditions including dementia and some cancers.

"Regular Physical Activity Really Does Boost Immune System in Older Men"

With regular and moderate physical activity of about 6 hours each week, elderly men can have the same immune response to an antigen as younger men.

"Physical Activity Extends Life of Patients with Peripheral Artery Disease"

Physically active patients of peripheral artery disease (PAD) have death rates that are a third of those in PAD patients who remain inactive.

Click on the link, Benefits of Physical Activity, for more articles.

Charles

Breast Cancer In Men

Can Men Get Breast Cancer?

Yes. Breast cancer in men is rare, but it does happen. Men have a small amount of breast tissue, which is not capable of producing milk. It is this breast tissue that can become cancerous in men.

Male Breast Cancer Statistics

Male breast cancer accounts for only 1% of all breast cancers. The American Cancer Society estimates that about 1,970 male breast cancers are diagnosed each year, and will cause approximately 390 deaths. Most men who develop breast cancer are between the ages of 60 and 70, although it can happen at any age. The statistical risks of a man developing this disease is about 1 in a 1,000.

Male Breast Cancer Symptoms

The early signs of male breast cancer may be a firm mass just below the nipple. Typically, the lump is painless and is about 2.5 centimeters in diameter. Skin changes near the nipple can include ulceration, puckering, redness or scaling, or the nipple may turn inward.

If the cancer spreads to the bones, you may experience bone pain near the area of the cancer. In advance stages, you may experience weakness, weight loss or malaise.

Types Of Male Breast Cancer

• Ductal Carcinoma in Situ - This type is curable with surgery. The cancer cells do not grow into the fatty tissue of the breast nor does it spread outside the breast. It accounts for about 1 in 10 cases of male breast cancer.
• Invasive Ductal Carcinoma - This type spreads outside of the breast tissue into other parts of the body. It accounts for about 8 of 10 cases of male breast cancer. It typically will spread to the nipple.
• Invasive Lobular Carcinoma - This type if rare in men since men usually do not have lobular tissue. It typically spreads into the fatty tissue of the breast, and accounts for about 2% of all male breast cancers.
• Lobular Carcinoma in Situ - It forms in the lobules, but does not spread into the fatty tissue of the breast. Very rare in men.
• Paget Disease of the Nipple - It forms in the breast ducts and spreads to the nipple. The skin of the nipple may appear crushed, scaly and red. The area around the nipple may itch, ooze, burn and may bleed. You should feel a lump within the breast near the nipple.
  
• Inflammatory Breast Cancer - This is an aggressive form of breast cancer, but fortunately rare especially in men. It causes swollen breast, which becomes red, warm and tender. It does not form a lump. It can be mistaken for an infection of the breast.
  

Possible Causes of Male Breast Cancer

• Radiation Exposure - radiation therapy in the chest area can increase your risk of developing breast cancer.
• High levels of Estrogen or Hyperestrogenism - All men produce small amounts of estrogen, but some may produce abnormally high levels. This can increase the risks of developing breast cancer.
• Klinefelter's Syndrome - this is an inherited condition, where a male inherits an extra X sex chromosome. Men with this condition will produce high levels of estrogen, develop enlarged breast, have sparse facial and body hair, small testes and are unable to produce sperm. It also comes with an increase risk of developing breast cancer.
  
• Cirrhosis of the Liver - this disease elevates blood estrogen levels and comes with an increased risk of breast cancer.
• Familial Predisposition - men with several female relatives with breast cancer also have an increase risk of developing the disease.
• Finasteride - this is a drug used to treat benign prostatic hyperplasia and to preven prostate cancer. It may be associated with an increased risk of male breast cancer.

References:

MedicineNet.com: Male Breast Cancer
American Cancer Society: Breast Cancer In Men

Charles

Possible Example Of What Roid Rage Is

It is being reported today that a 300-pound, naked bodybuilder beat a couple at their home in Colton, California Saturday night. It took four police officers, two stun gun blasts and four sets of handcuffs to restrain the rampaging bodybuilder. The couple suffered head injuries, but have been released from the hospital. The couple are lucky that they did not receive more serious injuries.

It was also reported that the bodybuilder was taking steroids and other drugs.

This may be an example of Roid Rage. It is one of the possible psychological side effects of anabolic steroids. Excessive use of anabolic steroids can cause psychological complications such as manic behavior, hallucinations and delusions. Roid Rage, which is aggressive behavior, is common.

This young man will have to ask himself if the benefits of steroids is worth all the legal problems that he is about to face. He probably convinced himself that this would never happen to him, or that roid rage was a myth. Unfortunately, he found out the hard way what roid rage is.

Charles

How Much Exercise Do I Need?

How Much Exercise Do I Need?

New physical activity and exercise guidelines have been released by the American College of Sports Medicine. These recommendations on how to stay physically active for optimum health show that it is also important to vary the types of exercise.

The recommended minimum exercise routines recommended by ACSM are:

• Aerobic Exercise: Moderate Intensity exercise 5 days a week for a minimum of 150 hours each week, or Vigorous Intensity exercise 3 days each week for a minimum of 75 minutes a week. I personally prefer doing the 4x4 Interval Training routine recommended in an earlier post.
• Resistance Exercises: Every other day, do 2 to 4 sets for each exercise with 8 to 12 repetitions for each set. Exercise-To-A-Healthier-Life.com has great illustrations on how to do various exercises for different parts of the body.
• Flexibility Exercises: As we get older, staying flexible becomes more and more important. A recent post, "What is Viniyoga?", discusses recent studies that show that both yoga and flexibility exercises are equally effective, especially for lower back pain. Use the type of exercise that you most enjoy, whether it be just regular Flexibility Exercises, yoga, Pilates or Tai Chi.

These guidelines should help you determine just how much exercise you need. Learning to stay as physically active as possible will help you prevent many diseases such as

• Dementia
• Cardiovascular disease
• Strokes
• Type 2 Diabetes
• And many cancers.

Charles