When our bodies have a lot of good microbes living in the digestive tract we’re able to digest and process what we eat without a problem.

Different types of food encourage different species to thrive, supporting natural diversity. This diversity allows people to adapt to different diets more easily.

The team compared fecal samples from 15 healthy children of the West African village Nanoro, with those of an equal number of subjects living in the city of Florence.

This particular African village was selected because of its isolation and the fact that the diet is very much like that of the Neolithic age – high in fiber, cereals, non animal protein and plants; the European children eat a more Western diet – high in animal protein, sugar and fat, but low in fiber.

All the study subjects were between 1 and 6 years old, and had taken no antibiotics or probiotics for the preceding six months. The information on diet came from parents. Not surprisingly the Italian subjects consumed more calories per day, 1512 vs. 996 among two to six year olds.

The study authors provided material that supports the idea that human’s digestive organisms changed quite a bit once agriculture took hold and the society was no longer nomadic… a scant 10,000 years ago.

Once the food supply changed, the number and types of bacteria changed too, perhaps bringing more diseases. Once antibiotics, vaccines and better hygiene took hold, some scientists believe that more changes in the organisms took place – coincidentally at the same time medicine was seeing an increased number of allergic and autoimmune diseases.

Researchers wonder if the bacteria that populate the small Western stomachs might predispose these subjects to obesity or allergies later in life. DNA analysis found that Italian children had more bacteria linked with obesity with fewer fatty acids that can cut down on inflammation. The populations of bacteria were less diverse in the Western diet eating subjects.

African children had more good bacteria, and even some unique strains that weren’t found in the other subjects. The work clearly verified the idea that there is a difference in colonization of digestive organisms associated with a low fat, low sugar, low prepared food diet.

The study raises the issue that diet might have just as much impact on the makeup of digestive organisms as do sanitation, climate and geography.

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Western Diet Responsible for Excess Bad Bacteria… Continued…
This isn’t the first work to find that the Western diet might influence digestive organisms; an earlier work found that the mix of bacteria in a baby’s system might be able to predict whether that child will be overweight or obese later in life. Another study found that prescribing antibiotics to infants increases the chances the child might develop asthma.

The thing is, all of us eat too much cheap, convenient food according to Marianne Grant, registered dietitian and educator at Texas A&M Health Science Center Costal Bend Health Education Center. She contends that our bodies have not changed all that much since those hunter/gatherer days, and we should be eating more like our ancestors. Way more fruits and veggies and a lot of physical activity.

The work appears in the August 2-6, 2010 issue of the Proceedings of the National Academy of Sciences. The team hopes that the research might lead to new probiotics that help improve the ratio of good and bad stomach bacteria of those eating a Western diet. It also suggests, that minus the termites, this may be a way to feed young children, a diet more heavy in fiber but with the same amount of calories.

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Your teeth are strong and pretty resilient overall, but if you have any with root canals or fillings that tooth is typically weaker. Bite down on something hard (ice, hard candy, olives, fruits that have pits or unpopped popcorn) and you’re more likely to suffer a crack or fracture in such a tooth, and an emergency trip to your dentist to boot.

When it comes to a great looking smile, one of the best (not the easiest mind you) thing you can do is to limit snacking. Beyond adding calories to your diet, snacking interrupts the flow of saliva meant to cleanse the mouth and teeth to remove cavity-producing substances. Constant snacking continually exposes your teeth to substances that erode enamel, which is why experts suggest you limit eating to three meals a day. If you do snack, choose a food that’s healthier, as these are less likely to cause tooth decay.

To ensure your smile always looks its best, here are seven things to add to your diet…

1. Water is the most natural, calorie free thirst quencher around, and helps to wash acid producing foods from the teeth and mouth.

2. Sugar free drinks are ideal if you like something with a bit more taste. These also serve to wash the acid producing food from the mouth.

3. Sugar free gum increases the flow of saliva, this helps to neutralize acids in the mouth and thus protect the enamel of the teeth. This is a great choice when you’re craving something sweet, but are watching your calorie intake.

4. Citrus fruit though acidic also increases the flow of saliva. Oranges, grapefruits and other such fruits offer protection to enamel because they contain a lot of water that washes away food and acids.

5. Cheese and milk not only encourage saliva production, the proteins in these foods also act as a buffer against acids so the enamel of the tooth is protected from erosion. There are studies that suggest these foods might possibly strengthen the protective minerals found in the surface of your teeth.

6. Fish and flax are thought to reduce inflammation and offer protection against gum disease. Omega-3 fatty acids are the most potent anti-inflammatory nutrients, and people who eat a lot of them are more resistant to both inflammation and infection, perhaps gum disease as well.

7. Cocoa has substances that keep inflammation in check and might also help protect teeth against erosion and decay. Dark chocolate is lower in sugar than the milk chocolate variety. And chocolate milk, which does have some sugar, does not appear to up the risk of cavities.

Now that you’ve seen what to add, here are some things to avoid…

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Get A Bright, Healthy Smile With These Foods… Continued…

1. Sugary drinks: When the bacteria in the mouth break down simple sugars they produce acids that can erode enamel and create pits where cavities form. Because we sip them, these drinks raise acid levels over a long period of time. Carbonated drinks are especially bad, as the carbonation ups acidity. Some research has singled out sports drinks as the worst offenders.

2. Candy and sweetened snacks: No surprise here since most of these are loaded with sugar that increases acid levels in the mouth. Sticky and gummy candies are the most destructive choice of all because they adhere to the tooth surface, making it hard for saliva to clean the teeth.

3. Sugary breakfast foods: These have a mix of sugar and starch, more likely to get stuck in the plaque between teeth. Ready to eat breakfast cereal, pastries and many processed (though highly convenient) breakfast foods are best avoided if you want to maintain a healthy smile.

4. Some starches: Breads, pasta, rice and potatoes raise the destructive acid levels in the mouth. The more refined (or cooked) a starch is, the more likely it will raise acid levels. Raw starches don’t endanger tooth enamel.

5. Coffee, tea and red wine: Beyond the fact that these beverage tend to stain the tooth surface, these drinks are typically sipped, allowing the acid levels in the mouth to remain high over a much longer period of time.

So, by following these natural teeth whitening tips you can have a bright and healthy smile with minimum intervention and cost.

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The work involved 8,745 postmenopausal women (age 65 to 79) who had participated in the Women’s Health Initiative hormone trials and had no sign of cognitive problems. The participants received an examination of brain function that was designed to evaluate thinking and memory, answered health and lifestyle questions and were measured for weight, height, body circumference and blood pressure.

What the team found was that for every one-point increase in a woman’s BMI, her memory score dropped by a point on a test known as the Modified Mini-Mental Status Examination.

Obesity does indeed appear to be linked to worse cognitive function, with the effect more pronounced if the woman was pear shaped.

According to Diana R. Kerwin, an assistant professor of medicine at Northwestern University and lead researcher on the study, the message needs to be delivered to women that a high BMI is not good for your mind and memory. She speculates that pear shaped women experience more loss of memory because of the type of fat that gets deposited about the hips vs. the type found at the waist.

Earlier studies have shown that different types of fat (hips vs. waist) release different cytokines. Cytokines are hormones that can affect insulin resistance, cholesterol levels and blood pressure. They are also known to bring on inflammation and this may be what impacts cognition.

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Memory Loss Linked To Extra Weight At The Hips… Continued…

Carrying weight around the hips might also contribute to the formation of plaques linked to Alzheimer’s disease, or cause restricted blood flow to the brain. Either way, experts warn that being obese (or overweight) is not good for our bodies, or our brains.

The researchers don’t know if their findings also apply to men, but they note that Alzheimer’s disease is 1.5 times more likely in a woman than a man. The body of research findings available now favors a most simple explanation for this – women live longer than men, and in the case of Alzheimer’s disease, time is important. Women also are more likely to have health conditions that up their risk, being obese, diabetic or having high cholesterol. Experts are also coming to recognize that Alzheimer’s affects men and women differently, with the typical Alzheimer’s caregiver being a 46-year-old woman, married and working outside the home.

Understand that whether you are pear shaped, or apple (larger waist compared to hips), you have this shape for life, even if your weight changes. So while you might not be able to change where your the fact you carry extra hip fat, you can take steps to be carrying less of it. Eating a well-balanced, nutritious diet is showing itself to be quite important, as is being active physically and socially while enjoying mentally stimulating activities.

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Instead experts recommend that adults try to eat fish at least two times a week, with fattier fish like salmon, mackerel and trout as top picks.

Of the original 35,016 subjects in the research, 880 women were diagnosed with breast cancer by the end of the six-year study period. Among those who did get breast cancer only 5% reported regularly using fish oil at the start of the study. For those who remained free of cancer, 8% had been using fish oil at the beginning.

Even after considering factors like age, weight, self reported diet and exercise patterns, and family history of the disease; fish oil supplementation appeared to bring lower risk.

Clinical trials, the “gold standard” in terms of research, will tell us more, and senior researcher Dr. Emily White of the Fred Hutchinson Cancer Research Center in Seattle while aware of the limitations of her work, points to the upcoming clinical trial as a way to find out more. Conducted by Harvard University, it will randomly assign participants to take fish oil or vitamin supplements, or a placebo in an effort to understand if either has an impact on the risk of cancer, heart disease and stroke in an older population.

White contends it is biologically possible for fish oil to affect breast cancer. Fish oil does have anti-inflammatory effects and chronic inflammation in the body is thought to have a role in cancer growth and spread.

Even so, whether fish or fish oil has an impact on cancer risk remains unclear, the team makes note of two earlier studies that examined a woman’s omega-3 intake from food and risk of breast cancer with neither finding any link.

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Do Fish Oil Supplements Lower Risk Of Breast Cancer..? Continued…

White’s team also noticed that in a subgroup of the subjects with a history of heart disease, using fish oil was tied to an increased breast cancer risk versus non-use. This is surprising, and may be due in part to the small number of subjects… representing a chance finding instead of an effect of fish oil. More work is needed here too.

Fish oil is a natural source of healthy fatty acids (omega-3s for example) and has proven itself in clinical trials to lower triglycerides, high blood pressure and the risk of heart attack in those with heart disease. What we need is more evidence… so far many pieces of the puzzle are uncovered, but have yet to come together to give experts a full picture.

If you’re interested in preventing breast cancer, there are things you can be doing to help yourself. Get screened regularly. Live a healthy lifestyle (or as healthy as is possible for you) by eating well, exercising regularly and getting the rest your body needs. Don’t smoke or drink alcohol to excess, and be aware of the chemicals that might be in your environment. When it comes to breast cancer prevention, the best defense is a smart offense.

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Earlier research findings have been murky where coffee and cancer risk are concerned, though sugared sodas have been reliably linked to obesity and other health problems that are thought to increase the risk of colon cancer.

In this review, Dr. Xuehong Zhang and a team out of the Harvard School of Public Health evaluated 13 studies including more than 730,000 subjects from all over the world. The studies lasted from as few as 6 to as long as 20 years. Of the subjects, more than 5,600 were diagnosed with colon cancer.

Colon cancer rates vary widely between countries, and experts suspect that lifestyle factors may well play an important role

The team found that drinking more than 6, eight-ounce cups of coffee a day did not increase the risk of colon cancer. This supports earlier research into coffee drinking and cancer.

Nor did drinking more than 18 ounces a day of sugar filled sodas, though these beverages have been linked to increases in risk factors for colon cancer (such as being obese and having diabetes), but there’s been little direct research on the association.

The researchers note that the number of heavy soda drinkers in their work was small, only 2% of the total, and this may well have impacted the results.

Surprisingly, there was a small but respectable boost (28%) in colon cancer risk for heavy tea drinkers (more than 4, eight-ounce cups of non-herbal tea/day). This too, the researchers caution, requires further study as there were not large numbers of subjects who drank that much tea.

The relationship is unclear at the moment according to Zhang as tea is known to have antioxidants that are thought to help prevent cancer, but also polyamines that have been found to promote cancer.

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Certain Drinks Not Linked To Colon Cancer… Continued…

The team also noted that their findings on cancer risk were not affected all that much by other factors such as smoking status, alcohol consumption and gender of the subjects.

In a commentary that appeared with the review, experts from the Arizona Cancer Center point out that sugar sodas are the drinks of choice for children in many countries, unlike either coffee or tea.

Sweetened beverage intake is generally lower among older people. These differences in exposure suggest that the intake of sweetened drinks may call for earlier intervention by health care professionals in order to ward off later disease.

According to the American Cancer Society, colon cancer is one of the leading causes of cancer related death in the U.S., though the rate has been going down (thanks to better screening and treatments) over the last 15 years. This is why, as uncomfortable as they might make you, regular screening tests are one of the best ways to reduce your colon cancer risk. When caught early, patients can expect a complete cure.

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Some of Bowden’s suggestions are familiar, others might surprise you… but all ten foods do stand up as a natural source of some pretty impressive nutrients. The ten are:

1. Cherries: loaded with anti-inflammatory properties as well as having antioxidants thought to protect against the damage of free radicals and fight chronic diseases linked to getting older.

2. Blueberries: also a great source of antioxidants that promote a healthy heart, research in animals has found that blueberries promoted the loss of belly fat, linked to both diabetes and heart disease.

3. Grass fed beef: these cows nibble grass while avoiding hormones, steroids and antibiotics, so they become a healthy source of omega-3 fats that are an essential building block for many key compounds in the body. Beef’s bad rap, according to Bowden, is the result of highly processed varieties like fast food burgers and ballpark franks.

4. Wild salmon: also loaded with omega-3 fatty acids that have been linked to both heart and brain health as well as reducing blood pressure and triglycerides.

5. Coconuts: a much-misunderstood fruit that’s a natural source of good fat, called MCT, that’s not stored but used for energy, like a carb. This fruit is also high in lauric acid, a fatty acid that is known to kill pathogens. The oil of the coconut has a very high smoke point, so its great for cooking.

6. Kiwi: so loaded with vitamin C it delivers 115% of our daily requirement in a single serving.

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Ten Foods To Add To Your Diet Now… Continued…

7. Whey powder: a run off of cheese making, the powder form is a fabulous source of protein according to Bowden. Whey has also been found to stimulate the immune system.

8. Flax seed: another great source of omega-3 fatty acids, this seed has also been found to have lignans, powerful anti cancer compounds. Flax is a fantastic source of fiber to support healthy digestion.

9. Kale: a veggie dubbed “royalty” by Bowden; Kale has indoles, a compound that’s been found to fight cancer, as well as being rich in antioxidants. Kale brings calcium, iron and vitamins A, C and K. It’s also full of sulforaphane, another cancer preventer. Two cups pack 3 grams of fiber.

10. Dark chocolate: is full of a phytochemical known as flavanol that has been found to improve cardiovascular health. Look for chocolate with at least 60% cocoa content.

Beyond these 10 best foods to eat, Bowden considers the Mediterranean style diet as one of the healthiest around. More of a lifestyle than an “eating plan”, meals include lots of fruits and veggies, whole grains, fish and plenty of olive and nut oils, along with a glass of red wine. It’s hard to ignore the fact that in study after study, the Mediterranean diet shows itself to be of real value to both body and mind, and that most (if not all) major scientific bodies encourage healthy people to eat as much like this as possible.

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So rather than putting off to “tomorrow” what you can do now, set a date on the calendar when you will begin your diet and mark it for all to see. By doing this you’ll be making your plans more specific, yourself more accountable so when the date arrives, you’ll be ready, and motivated, to get going.

Another important part of starting any diet plan is to see where you stand now. That’s right, get on the scale and look at the number… hard. Or, you might prefer to use one of the many BMI calculators on the internet to see where you fall. Then define where you want to be, understanding that in the end what you weigh is just a number, and your body can be perfectly healthy a few pounds over this number.

Recognizing the struggle getting underway can be, here are a few other helpful tips from the experts on how to get your diet plan underway.

- Know your goal: just how much do you want to lose? If you’ve got a lot, you’ll benefit best from a structured, supervised program according to Brian C. Jacobson, MD, MPH at Boston University Medical Center. If you’re only slightly or moderately overweight, think about controlling portion size, as this will cut calories. To get the latest on correct portion sizes, meet with a registered dietitian or review the new food pyramid.

- Know your weight loss personality: this has a role in our attitude to food according to Thomas R. Przybeck, PhD at Washington University School of Medicine in St. Louis. He advises that you take the time to know your tendencies and create a weight loss plan that fights any unproductive inclinations you might have. Types to choose include Impulsive, Oblivious, Uptight, Tenacious and Sociable.

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4 Simple Steps to Kickstart Your Diet… Continued…

- Do both diet and exercise: a combination of the two is most likely to lead to weight loss according to Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine.

- Make a commitment: but first, ask yourself some hard questions… Are you ready to do this? Is your motivation coming from inside yourself? Can you deal with occasional setbacks or a lack of progress? Can you fully focus on weight loss? You need to be losing weight for yourself, understand this may be a long term process and have the resources to focus all your efforts on your goal.

With some planning and careful preparation, the best way to lose weight is to make this diet your last diet. Once you get your momentum going, it will get easier to stay on track. You’ll be rewarded for your efforts by looking, and feeling, better. This in turn will have you making healthier decisions going forward.

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There’s a lot of science behind the wine and anti aging connection, dating back to the early 1990s when researchers investigated what is known as the “French paradox”, the lack of heart disease in a nation famed for rich sauces and fattening, high cholesterol foods. Evidence was so convincing that the World Health Organization has come to recommend red wine drinking as a way to reduce the risk of heart disease.

Baxter insists that drinking a glass of red wine each day is the best thing you can do, after not smoking, in terms of protecting your skin from the signs of age. One glass a day will have your skin glowing, radiating health and vitality. Of course more than this will have the opposite effect on how you look and feel.

A single glass of rich, red wine brings a glowing complexion as well as fewer actinic keratoses (precancerous skin lesions). But that’s not all. Red wines also significantly lower risk (as much as 80% in one study) of Alzheimer’s disease, as well as the risk of cancer, diabetes and the many conditions thought to come with the years.

Experts aren’t sure yet why this is, but many believe what makes wine work so well is the antioxidants, a natural part of red wine, that absorb damaging free radicals that play a part in aging and age related diseases.

Wine has a much higher concentration of one type of powerful antioxidant known as polyphenols, likely because both the skin and seeds of the grape are part of the fermenting process. As an example, Oregon pinot noirs appear to have higher levels of polyphenols, with European wines having more, in general, than American varieties.

There may also be something to the idea that wine drinkers tend to have less stress in their lives than non-drinkers. Experts point out that wine is an integral part of the Mediterranean diet, a way of eating that is more of a lifestyle choice that includes enjoying wine as part of meal.

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Defying the Years: The Secret to Anti-Aging Continued…

Studies have also found that the Mediterranean diet is linked to longer, healthier lives. Currently supplements containing the antioxidant resveratrol, despite endorsement by some very prominent physicians, have yet to show the benefits that come by the glass.

If red wine just isn’t your thing, you can choose other whole foods that are known to have polyphenols such as blueberries and pomegranates.

Dark chocolate is another antioxidant-loaded choice that’s fine in moderation, and like red wine, has been shown to protect the skin from sun damage that can make you look years older.

You may also soon see skin care products that contain resveratrol, allowing for the substance to be applied directly to the skin.

It’s also important to understand that when it comes to anti aging tips, the benefits of red wine aren’t likely to show up if you’re living an otherwise unhealthy, overindulgent lifestyle. Getting enough rest, eating a fruit and veggie filled diet, being active, spending time outdoors and drinking plenty of water are also important when it comes to staying young and keeping your skin looking fresh.

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Fortunately many fast food chains, as well as more traditional restaurants, are getting the message and offering foods that look more like what we’d cook at home, if we had the time. There are now soups and salads as well as veggies and fruits. Fast food icon McDonald’s even offers a surprisingly tasty yogurt and granola parfait.

If fast food places are an unavoidable part of your routine, here are five smart ways to make healthier, less diet defeating choices when you pull up to the window.

1) Keep portion sizes in line - always get the smallest size of a sandwich or side you can and you’ll save calories and fat. Often single portions in these restaurants are enough for two meals.

2) Choose a healthy side – now more than ever, there are healthy options on those fast food menus. Opt for a side salad with low fat dressing, a baked potato, apple or orange slices, corn on the cob, steamed rice or baked potato chips.

3) Add greens - get a salad for the entrée and add grilled chicken, shrimp or veggies and have the dressing on the side. Consider McDonald’s Southwest Salad, Burger King’s Chicken Garden Salad and Wendy’s Chicken Caesar Salad. Avoid breaded or fried toppings, as well as extras like bacon bits, croutons or cheese.

4) Go for grilled – fried and breaded foods are loaded with calories and fat. Avoid anything labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce. Your best bets are turkey or chicken breast, lean ham or roast beef.

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Five Steps to Healthier Fast Food… Continued…

5) Choose drinks wisely - a surprising source of calories, the beverage you choose to go with your meal can make a difference. Regular soda is loaded with calories, while diet soda, unsweetened ice tea, sparkling or mineral water are low calorie, thirst quenching choices. Skip the shakes, as you can imagine, they’re loaded with calories and your saturated fat allotment for an entire day.

Keep in mind that you don’t need to settle for what’s regularly offered with a sandwich. Ask for alternatives like low fat mayo or mustard, dressing served on the side or salsa instead of cheesy, calorie-laden sauce. Or order your sandwich without its usual toppings and add your own ketchup or mustard instead.

In the end, if you know you’ll be tempted after a late meeting or on the way home from soccer practice make sure you chose healthy fast food choices and that what you eat before and after is super healthy. It won’t hurt on days like this to make an extra effort to get your workout in as well.

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Today 26.6 million (12%) of American adults have heart disease. There’s usually a gradual progression of symptoms over time, until they come so frequently or so severely that you must seek medical attention. Stroke is the third leading cause of death in this country and is the leading cause of serious, lasting disability. On average every 40 seconds someone in the U.S. has a stroke.

The latest research involved more than 37,000 people in the Netherlands who were followed for 13 years, making this one of the largest, and longest, studies to examine the impact of coffee and tea drinking on the health of the heart. The team used a questionnaire to get an idea of how much coffee or tea a subject drank, and at the end of the study they found that:

- Drinking 3-6 cups of tea a day brought a 45% lower risk of death from heart disease.

- Drinking more than 6 cups of tea a day was linked to a 36% lower risk of heart disease.

- Drinking as few as 2 but no more than 4 cups of coffee a day had a 20% lower risk of heart disease.

- Moderate coffee drinking was associated with a slight, but still not statistically significant, drop in death from heart disease.

- Neither coffee nor tea affected stroke risk.

While the amount of tea drunk sounds like a lot, a large glass of iced tea may have two to three cups of liquid. Try not to load up on the sugar, instead see if you can acquire a taste for the beverage in its natural state, or with a bit of lemon.

In case you’re wondering what type of tea… this is the first work to find benefits to drinking black tea, the variety more popular in the United States as well as in the Netherlands where the work was conducted.

Even more interesting, the association between tea and coffee drinking held up even when the researchers accounted for other factors usually tied to heart disease, things like smoking and lack of exercise. So if you’re healthy, and you enjoy tea or coffee, this study suggests drinking them brings no harm and might possibly do you some good.

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Drinking This Leads to Lower Heart Disease Risk… Continued…

Experts believe that the powerful antioxidants and flavonoids in both back tea and coffee may be the reason for the protective effect of these beverages. Other foods that have flavonoids include red grapes, red wine, dark chocolate, blueberries and red beans.

Since the study used only healthy volunteers, no one can say for sure if drinking these beverages will help existing disease. Relying on self reported data, and not getting specifics on which type of tea the subjects drank are all limitations of the work. You can read more about the study in the August 2010 online issue of Arteriosclerosis, Thrombosis and Vascular Biology, a publication of the American Heart Association.

If you’re interested in preventing heart disease or reducing stroke risk, do everything you can to help yourself. Don’t smoke. Control any symptoms, like high blood pressure or high cholesterol that you have. Work closely with your doctor. Follow your treatment plan. Be as active as is safe for you and eat a healthy diet, and enjoy a guilt free cup or two of coffee or tea anytime you like.

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