Are "Superfoods" Really that Super?

You've probably heard of phytonutrients, those beneficial compounds in plant-based foods that help protect us against chronic diseases.  In particular, some foods, such as broccoli and blueberries, are so packed with these phytonutrients (such as polyphenols) that they've been dubbed "superfoods."

New research out of Kingston University in London has challenged this notion, finding that most of these phytonutrients don't even get absorbed from the digestive tract into the bloodstream.  So while they may benefit cells in the test tube, they can't benefit our body's cells if they don't get absorbed.  This has been trumpeted with pithy news articles about "debunking exaggerated health claims and benefits" of phytonutrients.

Before you throw out the broccoli, and start scarfing down the Twinkies you've stockpiled since the demise of Hostess, keep a few points in mind:

• This research was not actually done on people, but on a laboratory model simulating the intestinal wall.  There's no guarantee that the absorption works the same way in humans; if it did, pharmaceutical companies could save gobs of time and money that they spend examining pharmacokinetics -- how substances are actually absorbed and metabolized in living people.
• The researchers say "some compounds may have a local effect in the gut itself..."  This is not trivial.  Much previous research has focused on the relationship between the health of the GI tract and the health of the rest of the body, and the interaction of stuff in our GI tract with GALT (gut-associated lymphatic tissue) influencing inflammation and immune signalling in distant parts of the body.
• Epidemiological studies (looking at populations of real people) have shown that eating greater amounts and more variety of fruits and veggies leads to better health outcomes.  I'll take that over a simulation experiment any day.

Always look beyond the headlines of health news and ask yourself, is this conclusion reasonable?  Does it concur with the rest of the evidence out there?  Is it taking all the variables into consideration?  This seems to be one case where researchers have leaped to conclusions once again.

Researchers challenge super food claims.  Kingston University London, Monday 1 October 2012.

Natural Medicine Myth #4: Acai Berry

This is a continuation of my series (in no particular order) on misperceptions in the field of natural medicine.  My previous articles focused on policosanol, cinnamon, and systemic candida.

If you've been to any sites on the World Wide Web in the past several years, you've probably heard of the miracle fruit called acai berry.  Its touted health benefits range from weight loss to treatment for high cholesterol, high blood pressure, and beyond.  There is no shortage of testimonials about these effects, and the ads about acai are often disguised as phony "news investigations."

The first thing to consider about such claims is that even though testimonials are emotionally compelling, they do not comprise any sort of scientific evidence.  Many of the actual scientific studies about the benefits of acai were done in vitro (that is, in the test tube) -- meaning that any benefits for people actually ingesting acai are purely a guess.

What do we actually know about acai?  This species of palm tree (Euterpe oleracea) is common in South America, and produces an antioxidant-rich fruit.  This fruit is an important staple in the diet of some native Amazonian peoples.  The antioxidant qualities of acai have contributed to its reputation as a "health food."  Howerver, analyses of this fruit show that its antioxidant content is lower than that of blueberries, mango, strawberries, and grapes.

If you've been around the natural health scene for a while, you've seen this before.  Prior to acai, the miracle fruit was goji berry.  Then there was mangosteen, and oh yeah -- noni juice!  Remember that oldie but goodie from the '90s?

People like a good story -- really, it's what makes us human.  We like stories of exotic fruits from faraway lands with mysterious-sounding names.  Does that mean all those anecdotes about health benefits are false?  Maybe not -- if folks are eating the Standard American Diet (S.A.D.) of fast food, processed food, and junk food, then consumption of any fruit or vegetable is bound to improve their health!

Wouldn't it make more sense to eat some healthy fruits grown locally in our own region, like blueberries?  Without the thousands of miles of transportation, they retain much higher levels of their nutrients and antioxidants.  Enjoy the abundance we have right here of colorful fruits and veggies.  Save the exorbitant cost of acai and other miracle fruits; enjoy a good book or movie for your story.

Did You Enjoy that Extra Hour of Sleep this Weekend?

Welcome back to standard time, folks... did you remember to set your clocks back this weekend?
One more question:  did you notice it was much easier to adjust to the time change this weekend than to the switch to daylight savings time in the spring?  It seems logical, since we "gained" an hour of sleep on Saturday night.  But even beyond that, this is the one weekend out of the year when the external clocks match most closely to our internal biological clocks.

Yes, we do have a biological clock -- a part of the brain called the suprachiasmatic nucleus (SCN); its job is to keep track of the daily cycle of our body's functions (also known as our circadian rhythm).  Research has shown that for most folks, the SCN is actually set to a 25-hour cycle, which means that we have to reset it every day based on cues in our environment.  That's why it's easier to stay up late, but harder to wake up earlier in the morning.

Up till about 200 years ago, our biological clocks mostly relied on the signals of sunlight to reset ourselves each day.  With the advent of reliable timekeeping, we now go by a strict 24-hour day; with electric lights, we can give in to our tendency to want to stay up later, if we choose.

Use the "extra" sleep you got this weekend to honor your body's natural circadian rhythm.  Don't complain about the early sunset, but rather use it as a signal to get to bed at a reasonable time -- and enjoy the earlier sunrise these days.  Sleep is one of the foundations of health, and most adults need around 7-8 hours per night.  Getting adequate sleep helps not only with our daytime energy, but also with preventing diabetes, cardiovascular disease, and obesity.

This is a repost of an article that appeared in 2011.