A Mediterranean diet - rich in vegetables, olive oil and fish - offers substantial protection against many conditions influenced by inflammation, including four major chronic illnesses. According to Italian researchers, people who followed the diet strictly, as opposed to those who were less diligent, experienced the following disease-risk reductions:
- Heart disease, nine percent
- Parkinson's disease, 13 percent
- Alzheimer's disease, 13 percent
- Cancer, six percent
Francesco Sofi, a clinical nutrition researcher, and colleagues at the University of Florence, reviewed 12 international studies that included 1.5 million people, whose eating habits and health were followed for three to 18 years. In this analysis, the study participants were rated according to an "adherence score" that showed a close correlation between stricter adherence and better health. The report was published in the Sept. 11, 2008 online edition of the British Medical Journal.
My anti-inflammatory diet is largely based on the traditional Mediterranean diet, but includes a few non-traditional elements, such as green tea and dark chocolate, that have been shown to benefit overall health. Please check out the new Dr. Weil's Anti-Inflammatory Food Pyramid, a tool that can help you keep your "adherence score" high, and propel your efforts toward optimum health.
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Vitamin C for Strong Bones in Senior Men
Getting plenty of vitamin C from foods and supplements seems to boost bone strength in older men. When researchers at Tufts University tracked bone density among 213 men and 393 women (the average age was 75) for four years, they found that men whose vitamin C intake was highest had the least bone loss in the hip (the same effects didn't show up in women). Men whose average daily intake of "C" was 314 mg didn't lose bone density in the hip even when their calcium intake was low. But men who got the least "C" - only about 106 mg per day - lost 5.6 percent of their bone over the four years. The researchers also evaluated bone changes in the spine and arm. They explained that by protecting against oxidative stress, vitamin C, an antioxidant, also protects against inflammation, which otherwise can speed bone loss by taking calcium away from bones. The researchers noted that while it's important to get enough "C," you still shouldn't stint on other bone-building nutrients including calcium and vitamin D, The study was published in the October 2008 issue of the Journal of Nutrition.
Are You Getting Enough Vitamin C?
Find out - get your free personalized supplement evaluation from Dr. Weil’s Vitamin Advisor. Based on your health history and lifestyle, it provides science-based recommendations for supplements and vitamins. Order in October and get free shipping!
Chocolate for Your Heart
Now for some really important news: Italian researchers have calculated how much chocolate we need daily to protect against heart disease. It isn't much - 6.7 grams, about the amount you would get from eating two or three small squares of dark chocolate per week. The investigators looked at chocolate consumption among 4,849 Italians enrolled in one of the largest health studies ever conducted in Europe. The researchers checked participants' levels of C-reactive protein (CRP), a marker for chronic inflammation in the body that indicates an increased risk of heart disease. Then they related CRP levels to chocolate intake and found that participants who ate moderate amounts of dark chocolate regularly had significantly lower levels of CRP. The benefits of chocolate remained even after the researchers adjusted for other dietary factors including consumption of wine, fruits and vegetables. Now here's the bad news: if you eat more than the equivalent of 6.7 grams of chocolate per day, the beneficial effects on CRP levels seem to disappear. The study was published in the October, 2008 issue of the Journal of Nutrition.
Want More Heart-Healthy Recipes?
Join Dr. Weil’s My Optimum Health Plan. Its online tools include a condition-specific Meal Planner, for recipe and meal ideas based on the health of your heart. Take a tour and get a free recipe!
Recipe
Hot and Sour Greens
Supermarkets are loaded with a wide variety of greens year-round. If you've never really experimented much beyond spinach, now is the time to do so. You'll be pleasantly surprised. Some greens do have strong tastes that take getting used to; beet greens and chard, for example, contain oxalic acid, which imparts a sharp flavor. Older leaves have more of this flavor than younger ones, and some varieties are stronger-tasting than others. On the other hand, kale is generally mild and good-tasting, as long as it is prepared properly. Bok choy, or Chinese cabbage, has a mild spiciness that adds great flavor to many dishes. Many cultures add vinegar to complement the flavor of greens, and this Asian-flavored dish is no exception.
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Healthy Aging Tip
Courtesy of Dr.Weil on Healthy Aging
Seasonal Foods: Apples. Nothing says fall more than apple picking, and this pome (a botanical classification that includes pears, loquats and quince) fruit is an easily portable source of nutrients including soluble and insoluble dietary fiber and vitamin C. Choose apples free of blemishes, and always seek out organically grown apples to avoid pesticide exposure.
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What’s New
Dr. Weil on QVC!
Don’t miss Dr. Weil and Rosie Daley on QVC October 16th, 2008! Watch as they spend a full hour discussing nutrition, healthy cooking techniques, and the technology behind Dr. Weil’s line of cookware for Spring. Check local listings for times and channels.
Healthy Aging Workshop with Andrew Weil, M.D.
October 26 - 29, 2008, Tucson, Arizona
During this three-day workshop you'll learn techniques that will help you thrive in every stage of your life. Join Dr. Weil and his personally selected group of experts from various fields (nutrition, fitness, movement and more) pertaining to healthy aging. There are a limited number of openings for this extraordinary opportunity to meet and learn from Dr. Weil himself, the founder of the Program in Integrative Medicine at the University of Arizona. For more information, or to register visit Miraval's Web site.
Hear Dr. Weil!
On the move? WeilPod is Dr. Andrew Weil's new podcast video and audio network available on www.drweil.com and iTunes. You can listen and view Dr. Weil content on your iPod or online. Look for more upcoming lifestyle channels featuring Dr. Weil, coming soon!
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