Research and News January 2018

New meta-analysis – calcium and vitamin D don’t prevent fractures? Not quite so simple.
A new, large meta-analysis shows no reduced fracture risk for those over 50 from taking vitamin D and calcium supplementation. But does this mean there’s no place for supplementation? It’s true that, as the authors conclude, dietary and lifestyle changes likely matter more – you can’t out-supplement poor eating patterns, unchecked inflammation, an unhealthy weight, or lack of movement. These are some of the key pieces of a systems approach that we lean on in Functional Medicine for healthy bones. In addition, the nuanced metabolic requirements for healthy bone include more than calcium and vitamin D; vitamin K, vitamin C, protein, and complementary minerals, and even balanced hormone levels also play key roles in retaining bone integrity.

Change your gene expression with better sleep
How’s your sleep looking? Poor sleep is now known to lower your antioxidant levels, and change your epigenetic patterns. Yes, this means that the quality of your sleep can change the expression of your genes. Poor sleep also dampens your all-important cortisol awakening response and the production of our internal energy ‘currency’, adenosine triphosphate (aka ATP). Time to catch some Zzzzs….

Microbes are key in reaping the benefits of a high-fiber diet
The amount of fiber you eat has a dramatic effect on the health of your microbiome – a fact we know well in Functional Medicine, and now also broadcasted in a New York Times article. Those fiber components of vegetables, fruits, whole grains, legumes, while indigestible to us, are digestible by microbes, both providing a food source for healthy bacteria to thrive, as well as releasing nutrients, and signaling molecules that we then absorb and utilize. Without adequate dietary fiber, the mucus layer lining the intestines things, allowing bacteria and food antigens closer to the intestinal wall, and triggering immune reactions. Other factors, such as avoiding excess sugars, food additives and food pesticides also help support a healthy microbiome and mucus layer.

Green tea extract may shrink uterine fibroids
Uterine fibroids are common, present in up to 75% of women of reproductive age. However, conventional therapies are limited. In a human pilot trial, green tea extract, at a dose of 800 mg and containing 45% EGCG, has been shown to reduce fibroid volume by around 33% over 4 months. Comparatively, the placebo group in the same trial experienced a 24% increase in fibroid volume. The effect is thought to be mediated via COMT inhibition and modulation of gene expression. One of those genes showing increased expression in fibroid cells after EGCG exposure is BRCA1, whose inhibition has been previously linkedwith uterine fibroid development.

Common food additive fuels most virulent C diff strains
Trehalose, a common food additive in use since 2000 has been shown to increase the risk for Clostridium difficile (C diff) infection. C diff infection rates have shown an uptick starting around the same time. Although trehalose may not be the only potentially-contributing factor, this latest study tells us that C diff (especially the more virulent types) can adapt to use certain food components as fuel, in this case trehalose. Used as a stabilizing agent, trehalose can be found in toothpastes, ice cream, bread, gum and more. It also occurs naturally in mushrooms, sunflower seeds, shrimp and lobster. We don’t recommend avoiding these foods if you are otherwise uninfected, rather taking steps to minimize or avoid consumption of its additive form.

Mount Sinai links acetaminophen use in pregnancy to language delay in girls
Acetaminophen (paracetamol), often thought of as benign outside of the Functional Medicine community, has now been associated with increased risk for language delay in girls when used by their mother during pregnancy. These are the results of data gathered from 754 women, 59% of whom used acetaminophen during early pregnancy. Those who used acetaminophen more than six times during early pregnancy had daughters who were six times more likely to have language delays. Other reports also show association with decreased IQ and increased communication problems and acetaminophen use in pregnancy. While we should also consider what factors drive increased acetaminophen use that could also contribute to developmental impairment, caution with acetaminophen use is prudent.

Arsenic in your drinking water could be giving you diabetes
If you struggle with insulin resistance or diabetes, despite dialing in your diet (that’s a whole other topic!), consider this – “subtoxic” levels of arsenic in your drinking water (or from other sources) could be interfering with your body’s ability to produce insulin. Heavy metal interference is one consideration we should be thinking of as we assess the whole person for factors that can contribute to poor glucose management.

Inflammation as an underlying cause of lost muscle mass
Inflammation leads to loss of muscle mass, our main protein depot, confirmed by a newly-published study of elderly people. Inflammation is a mediating factor that we always have an eye out for in Functional Medicine. It can come from myriad different sources including poor diet, gut imbalances, toxin exposure, infectious agents, too much sitting, poor sleep, and more. Inflammation is also aging – think INFLAMMAGING! Where can you turn the ‘fire’ down on pro-inflammatory activities?

Gluten-free diets can inadvertently increase arsenic exposure
Attention gluten-free followers! Some gluten-free grains contain higher levels of heavy metals such as arsenic. In fact, a new study shows that those following a gluten-free diet can have nearly twice the amount of arsenic circulating in their blood. Rice can be especially problematic as it readily absorbs toxins as it grows. We recommend using rice products that have been tested for heavy metal contamination, such as Lundberg Rice, and choosing organic as much as possible. Are you already doing that?

Small steps towards the realization that not all saturated fats have equal biological effects
Fully-expecting coconut oil, with its high saturated fat content, to have detrimental effects on cholesterol markers, Cambridge academics were surprised to discover that asking volunteers to consume 50g (about 3 tbsp) of extra virgin coconut oil lead to a ‘particularly large’ rise in ‘good’ HDL cholesterol, with no adverse effects on ‘bad’ LDL cholesterol levels. Those researchers conceded that lauric acid, the principal fatty acid in coconut oil, may have different effects than other saturated fats. We fully agree that the effects of different saturated fatty acids need to be teased out, rather than ‘lumped’ together. Coconut oil is one we frequently use in our dietary plans.

Want to feel good about your body? Spend time in nature
Spending time in nature leads to significantly higher body image, according to new research findings. Two studies showed that spending time in natural, rather than built-up, environments prompted higher body appreciation, respect and a rejection of rigid ideals around appearance. What’s your body image, and what do you do to feel good about yourself?

Curcumin reverses brain inflammation and markers of Alzheimer’s Disease
Calm brain inflammation and increase your cognitive performance with curcumin, the potent principle constituent of turmeric spice. Curcumin, at 90 mg twice daily for 18 months, has been shown to improve memory, attention and mood. PET brain scans also show significantly less amyloid plaque, the hallmark beginnings of dementia and Alzheimer’s Disease. We love to include turmeric daily with our ‘golden milk’ recipe, a traditional Ayurvedic remedy for infections and to boost immunity.