OSTEOARTHRITIS UPDATE - NUTRIENTS BOOST MUSCLE AND JOINT FUNCTION COQ10 FOR MUSCLE AND ENDURANCE - NATURE'S FOOD ...
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®
April 2021
Osteoarthritis Update A P R I L’ S
Nutrients boost muscle and joint function
Healthy Insight
CoQ10 for muscle and
Maintaining
endurance
Over time, cartilage that cushions
Vitamin B6
and separates bone joints breaks The B vitamins are essential for
down. In this study, 100 people with producing energy in the body, are water
osteoarthritis (OA) and 100 without, at soluble, and leave the body quickly. In
least 40 years old, took a series of muscle this study, doctors found that when
and physical tests. Doctors measured vitamin B2, or riboflavin, is low, levels
levels of coenzyme Q10 (CoQ10), and of vitamin B6 are more likely to be low
found 75 percent of those with OA as well. In a group of 407 healthy adults,
were deficient compared to 59 percent aged 18 to 92, 37 percent of those who
for those without OA, with greater were low in vitamin B6 were also low in
deficiencies in more severe cases of OA. riboflavin.
Both those with OA, and those who Discussing the findings, doctors
were aged at least 65, had lower levels said vitamin B6 depends on riboflavin,
of CoQ10. Among those at least age “which may be the limiting nutrient,
65 with OA, levels of high-sensitivity particularly in older people, for
C-reactive protein—a sign of systemic osteoarthritis (OA) of the knee greatly
maintaining adequate vitamin B6
inflammation—were higher compared increase in those with obesity. In this
status.”
to younger participants with OA. study, 50 obese women with OA of the
Among those with OA, those knee took a placebo or 1,000 mg of Reference: Journal of Nutrition; 2020, Vol. 150, No.
10, 2699-706
with higher levels of CoQ10 had garlic extract per day.
greater muscle mass, strength, and After 12 weeks, compared to
endurance. Men with OA had lower
muscle strength than men without OA.
placebo, those taking garlic saw greater
improvements in standard tests of
This Issue
physical function, pain, and stiffness. Nutrients improve muscle 2
Women with OA had lower scores than strength and recovery in exercise
women without OA on tests of balance, The physical tests included everyday
activities such as using stairs, standing Probiotics and ginger reduce 2
gait speed, and standing from a seated colds and allergies
position multiple times. up from a sitting or lying position,
standing, bending, walking, getting in Cocoa flavanols and omega-3s 3
Doctors concluded supplementing boost cognition in young and old
with CoQ10 may improve muscle and out of a car, shopping, putting on or
function in OA in older adults. taking off socks, lying in bed, getting in Vitamins D and K support 3
healthy heart and circulation
or out of a bath, sitting, and heavy and
light household duties. Vitamin D reduces urinary 4
Garlic extract for knee function tract symptoms
Reference: Antioxidants (Basel); 2020, Vol. 9, No.
The chances of developing 12, 1275
Muscle
Nutrients improve muscle strength and recovery after exercise
Leucine increased placebo group did not change. Those its maximum lifted weight while the
muscle strength in CP taking leucine also reported better mood placebo group decreased.
When parts of the brain that and general well-being, and less stress Reference: Journal of Nutrition; 2021, Vol. 151, No.
control movement are damaged or fail and muscle soreness. 1, 59-64
to develop fully, muscles do not function
Alpha lipoic acid boosts
properly, a condition called cerebral
palsy (CP). Over time, in those with CP, exercise recovery
muscles can shrink and muscle tissue Athletes use alpha lipoic acid
can decline. In this study, 21 adolescents (ALA) to speed muscle recovery
and young adults with CP took a fruit after exercise. In this study, 17
beverage placebo or one with 87 mg of resistance- and endurance-trained
leucine per pound of body weight, per male athletes started taking a placebo,
day. or 150 mg of ALA twice per day, two
After 10 weeks, while there were no days before a six-day intensive daily
changes for placebo, those taking leucine training program. During the six-day
saw a 25.4 percent increase in muscle program, participants took one dose
strength, and a 3.6 percent increase in in the morning before, and the second
muscle volume. Doctors also measured immediately after, training.
the inflammatory factor, C-reactive On the last day, 30 minutes after
protein, and found levels decreased 59.1 the last exercise, in a single back squat,
percent in the leucine group, while the the ALA group maintained or increased
Free Breathing
Probiotics and ginger reduced colds and allergies
Probiotics reduced colds shown probiotics to be effective in Ginger decreased hay fever
The most frequent reason people reducing the number and severity of People typically treat hay fever, or
stay home from work or school is an colds. In this study, 898 healthy adults, allergic rhinitis (AR), with over-the-
upper respiratory viral infection—the aged 18 to 70, who had at least four counter medicines like Claritin®, but
common cold. Earlier studies have colds in the last 12 months, took a there are significant side effects. In
placebo or a half-billion colony-forming this study, 72 people, aged 18 to 70,
units of lactobacillus plantarum and with a history of AR took 10 mg of
paracasei, each, per day. loratidine—the active ingredient in
The study lasted for 12 weeks Claritin—or 500 mg of ginger extract,
during the October-to-February cold per day.
season. Overall, those taking probiotics After six weeks, both groups had
had an average 1.24 colds compared to similar decreases in symptoms, but
1.36 colds for placebo over the 12-week those taking ginger had increased nasal
period. Among those reporting at least cavity volume—increasing breathing
one cold, colds were 30 percent less capacity—while the loratidine group did
likely to recur in the probiotics group. not change. Ginger had side effects of
Also, those taking probiotics relied mild burping, while loratidine resulted
on over-the-counter analgesics—cold in drowsiness, fatigue, dizziness, and
medicine—18 percent less than did constipation.
those in the placebo group.
Reference: Journal of Nutrition, 2021, Vol. 151, No.
1, 214–22
2 April 2021 natural insights for well being ®
Cognition
Cocoa flavanols and omega-3s boost cognition in old and young
Cocoa flavanols boost Two hours after taking the cocoa, have recently developed the Omega-3
cognition in adults participants breathed air with 5 percent Index (O3I). Here, doctors reviewed 33
carbon dioxide—about 100 times the placebo-controlled O3I studies covering
“Flavanols are small molecules
content in normal air—which triggered a total of over 1,000 participants, aged
found in many fruits and vegetables,
an increase in blood flow to the brain, four to 25, who took EPA and/or DHA
giving them their bright colors, and are
raising brain oxygen levels. Those in supplements.
known to benefit circulation,” doctors
the high-flavanol cocoa group had a Overall, in studies of typically
said. In this study, 18 healthy adult non-
stronger and faster blood-flow response, developing children, a daily dose of at
smokers took a high-flavanol or low-
delivering three times the brain least 450 mg of DHA+EPA showed
flavanol cocoa.
oxygenation, about one minute sooner cognitive improvement. Some of the
than those in the low-flavanol group. studies involved participants with
The high-flavanol group also developmental issues such as attention-
correctly solved increasingly difficult deficit hyperactivity disorder, where
cognitive tests 11 percent faster than at there were no omega-3 cognitive
the start of the study, and compared to benefits.
the low-flavanols group. Doctors concluded a daily
supplement of at least 450 mg of
Omega-3s improve DHA+EPA, and an increase in the
cognition in children O3I to more than 6 percent, increases
chances of cognitive improvement in
Evidence is increasing that children and adolescents.
cognition improves once omega-3
Reference: Scientific Reports; 2020, Vol. 10, Article
circulating levels reach a minimum No. 19409
of 6 percent. To measure this, doctors
Heart & Circulation
Vitamins D and K support healthy heart and circulation
Vitamin D low in sleep apnea including hypothyroidism, made up the vitamins D and K were more likely to
When the upper respiratory tract is rest of the cases. have thickening in the walls of the main
partly or fully blocked during sleep, and pumping chamber of the heart (left
breathing becomes shallow, excessive
Vitamins D and K ventricle). After 17 years, those low in
carbon dioxide can build up in the increase longevity D and K were 76 percent more likely to
bloodstream, altogether a condition Doctors in this long-term trial have died from any cause compared to
called obstructive sleep apnea (OSA). followed 4,742 adults over an average of those with adequate levels of vitamins D
Here, doctors reviewed 29 OSA studies, 14 years, and found 20 percent began and K.
covering 6,717 participants. the study with low levels of vitamin Reference: Respiratory Research; 2020, 10.1186/
Overall, those with moderate to s12931-020-01554-2
D, vitamin K, or both. Those low in
severe OSA had significantly lower vitamin D were 22 percent more likely
vitamin D levels compared to similar, to have died from any cause compared
but healthy study participants. OSA was to those with good levels, and for those
most common in those with obesity— low in vitamin K, the chances increased
about six in 10 cases—while taking 7 percent.
sleep sedatives, alcohol, family history In a related study covering 601
of OSA, sleeping on the back, nasal adults, average age 70, after seven years
congestion, and hormone imbalances of follow-up, those who were low in
natural insights for well being ® April 2021 3
Healthy Body Your Good
Vitamin D reduces urinary tract symptoms News! ®
Low levels are a factor other groups to develop symptoms when We’re dedicated to
We now know that vitamin D is a levels of vitamin D were low. discovering the benefits of
hormone, with cell receptors throughout Discussing the findings, doctors good nutrition and healthy
the body, particularly in the bladder, said low levels of vitamin D were an lifestyle, and hope this issue
urethra, prostate, and pelvic-floor important factor in developing urinary of Natural Insights for Well
muscles. In this review of 23 studies tract symptoms, and that vitamin D Being® informs and inspires
covering 86,332 participants, those supplements consistently reduced these you to take an active role in
who were deficient in vitamin D, in symptoms, and suggest doctors test your health. Please ask us to
placebo-controlled trials, were two to for vitamin D levels when treating this
assist you with any natural
three times more likely to have lower condition.
products you would like to
urinary tract symptoms. In studies that Reference: Journal of Urology; November, 2020, know more about.
observed populations over time, but 101097, 1441
These articles provide
did not treat or try to prevent urinary
nutritional information
tract symptoms, participants who were
low in vitamin D were up to 37 percent only and do not replace
more likely to develop symptoms. Non- professional medical advice.
Asians, females, and those with urinary
incontinence were more likely than Printed on Recycled Paper ©2021 RI
4 April 2021 natural insights for well being ®
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