Dr. Howard Smith Reports

Vidcast:  ttps://youtu.be/a53grYTtFQc

Eating walnuts instead of other sources of fat in a diet can lower your blood pressure.  This conclusion comes from a study of 45 overweight or obese subjects by nutritionists at Penn State just published in the Journal of the American Heart Association.

The investigation found that eating walnuts to replace at least 5 percent of the typical 12 percent saturated fat that most Americans consume significantly lowered the body’s central diastolic or resting blood pressure. A normal diastolic pressure level is key for preventing heart disease and stroke.  The walnuts did not lower either systolic blood pressure or arterial stiffness.

The next time you’re looking for a heart healthy snack, skip the potato chips and reach instead for the can of walnuts.  For an even greater effect, replace those french fries you know you always order with walnuts and green beans.  Your heart and circulation will be glad you did.

Alyssa M. Tindall, Kristina S. Petersen, Ann C. Skulas‐Ray, Chesney K. Richter, David N. Proctor, Penny M. Kris‐Etherton. Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial. Journal of the American Heart Association, 2019; 8 (9) DOI: 10.1161/JAHA.118.011512

#walnuts #hypertension

Vidcast:  ttps://youtu.be/a53grYTtFQc

Eating walnuts instead of other sources of fat in a diet can lower your blood pressure.  This conclusion comes from a study of 45 overweight or obese subjects by nutritionists at Penn State just published in the Journal of the American Heart Association.

The investigation found that eating walnuts to replace at least 5 percent of the typical 12 percent saturated fat that most Americans consume significantly lowered the body’s central diastolic or resting blood pressure. A normal diastolic pressure level is key for preventing heart disease and stroke.  The walnuts did not lower either systolic blood pressure or arterial stiffness.

The next time you’re looking for a heart healthy snack, skip the potato chips and reach instead for the can of walnuts.  For an even greater effect, replace those french fries you know you always order with walnuts and green beans.  Your heart and circulation will be glad you did.

Alyssa M. Tindall, Kristina S. Petersen, Ann C. Skulas‐Ray, Chesney K. Richter, David N. Proctor, Penny M. Kris‐Etherton. Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial. Journal of the American Heart Association, 2019; 8 (9) DOI: 10.1161/JAHA.118.011512

#walnuts #hypertension

Vidcast:  https://youtu.be/DwKbPzuxesE

A Mayo Clinic study shows that many breast cancers may be safely and completely removed without sacrificing the overlying skin and nipple.  This study is being presented to the American Society of Breast Surgeons annual meeting this month.

The study looked at skin and nipple-sparing mastectomies in 769 women undergoing a total of 1300 surgeries.  At one year following surgery, the technique was considered a success in 97% of cases both in terms of cancer eradication and breast reconstruction.

Longer-term followup data will be necessary to determine whether or not skin- and nipple- sparing will become the norm.  Even at this point, though, this information from Mayo suggests that such conservative surgery should be considered an option for many women.

Mayo Clinic. "Less-invasive mastectomy safe for more breast cancer patients." ScienceDaily. ScienceDaily, 2 May 2019. www.sciencedaily.com/releases/2019/05/190502143507.htm.

#mastectomy #skinsparing #breastcancer #cancer

Vidcast:  https://youtu.be/DwKbPzuxesE

A Mayo Clinic study shows that many breast cancers may be safely and completely removed without sacrificing the overlying skin and nipple.  This study is being presented to the American Society of Breast Surgeons annual meeting this month.

The study looked at skin and nipple-sparing mastectomies in 769 women undergoing a total of 1300 surgeries.  At one year following surgery, the technique was considered a success in 97% of cases both in terms of cancer eradication and breast reconstruction.

Longer-term followup data will be necessary to determine whether or not skin- and nipple- sparing will become the norm.  Even at this point, though, this information from Mayo suggests that such conservative surgery should be considered an option for many women.

Mayo Clinic. "Less-invasive mastectomy safe for more breast cancer patients." ScienceDaily. ScienceDaily, 2 May 2019. www.sciencedaily.com/releases/2019/05/190502143507.htm.

#mastectomy #skinsparing #breastcancer #cancer

Vidcast:  https://youtu.be/oDDhKCrVM7E

If you’re looking to suppress your hunger without “pigging out” and bumping up your daily calorie count, try substituting avocados for carbs in your diet.  Nutrition scientists at the Illinois Institute of Technology studied some 31 overweight and obese subjects and modified their diets.

They replaced carbohydrate calories with fat calories from avocados on a calorie-for-calorie basis.  They used either whole avocados or half avocados to create dose-response data.

The final results demonstrated that avocados can suppress hunger and increase the hormones typically released when a person feels full.  The fats and fiber contained in avocados are healthy additions to anyone's diet, and this soft fruit is a useful weapon in the battle against obesity and diabetes.

Lanjun Zhu, Yancui Huang, Indika Edirisinghe, Eunyoung Park, Britt Burton-Freeman. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients, 2019; 11 (5): 952 DOI: 10.3390/nu11050952

#avocado #hunger #dieting #obesity #overweight

Vidcast:  https://youtu.be/oDDhKCrVM7E

If you’re looking to suppress your hunger without “pigging out” and bumping up your daily calorie count, try substituting avocados for carbs in your diet.  Nutrition scientists at the Illinois Institute of Technology studied some 31 overweight and obese subjects and modified their diets.

They replaced carbohydrate calories with fat calories from avocados on a calorie-for-calorie basis.  They used either whole avocados or half avocados to create dose-response data.

The final results demonstrated that avocados can suppress hunger and increase the hormones typically released when a person feels full.  The fats and fiber contained in avocados are healthy additions to anyone's diet, and this soft fruit is a useful weapon in the battle against obesity and diabetes.

Lanjun Zhu, Yancui Huang, Indika Edirisinghe, Eunyoung Park, Britt Burton-Freeman. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients, 2019; 11 (5): 952 DOI: 10.3390/nu11050952

#avocado #hunger #dieting #obesity #overweight

Vidcast:  https://youtu.be/W3W5E-7jIng

Ok college students!  Looking to bump up your GPA?  Get yourself signed up for intramural sports ASAP!

A study of some 1800 Michigan State University freshmen revealed that those playing intramural sports earned a GPA average of 3.25 compared with the 3.07 GPA earned by the couch potatoes.  In addition, the data revealed that the athletes were less likely to drop of fail a course and were 40% more likely to advance and become sophomores during their second year at MSU.  The students in each group were matched by high school GPA, gender, race, socioeconomic status, and legacy status.

Lest you think that more extracurriculars were better, the study reported that between 4 to 6 was the ideal number.

Kerri L. Vasold, Lauren E. Kosowski, James M. Pivarnik. Academic Success and 1 Year of Intramural Sports Participation by Freshmen Students. Journal of College Student Retention: Research, Theory & Practice, 2019; 152102511983300 DOI: 10.1177/1521025119833000

#intramuralsports #gpa #flunking

Vidcast:  https://youtu.be/W3W5E-7jIng

Ok college students!  Looking to bump up your GPA?  Get yourself signed up for intramural sports ASAP!

A study of some 1800 Michigan State University freshmen revealed that those playing intramural sports earned a GPA average of 3.25 compared with the 3.07 GPA earned by the couch potatoes.  In addition, the data revealed that the athletes were less likely to drop of fail a course and were 40% more likely to advance and become sophomores during their second year at MSU.  The students in each group were matched by high school GPA, gender, race, socioeconomic status, and legacy status.

Lest you think that more extracurriculars were better, the study reported that between 4 to 6 was the ideal number.

Kerri L. Vasold, Lauren E. Kosowski, James M. Pivarnik. Academic Success and 1 Year of Intramural Sports Participation by Freshmen Students. Journal of College Student Retention: Research, Theory & Practice, 2019; 152102511983300 DOI: 10.1177/1521025119833000

#intramuralsports #gpa #flunking

Vidcast:  https://youtu.be/wZQQnmJFsVg

Meditation is designed to relax you, but a new study from University College London finds that one in every four persons who regularly meditates experiences a decidedly unpleasant experience on a regular basis. The investigators surveyed more than 1200 persons who had regularly meditated for at least 2 months.

The unpleasant experiences included anxiety, fear, distorted emotions or thoughts, and an altered sense of self or the world.  Those most likely to have negative meditation experiences were those subjects who had been at a meditation retreat, those practicing deconstructive meditation, and those without deep religious beliefs.  Bad meditation trips were slightly more likely for men than women.

Meditation can have very positive effects.  Just be aware, though, that it may trigger negative sensations so buyer beware!

Marco Schlosser, Terje Sparby, Sebastjan Vörös, Rebecca Jones, Natalie L. Marchant. Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations. PLOS ONE, 2019; 14 (5): e0216643 DOI: 10.1371/journal.pone.0216643

#meditation #badtrip #anxiety

Vidcast:  https://youtu.be/wZQQnmJFsVg

Meditation is designed to relax you, but a new study from University College London finds that one in every four persons who regularly meditates experiences a decidedly unpleasant experience on a regular basis. The investigators surveyed more than 1200 persons who had regularly meditated for at least 2 months.

The unpleasant experiences included anxiety, fear, distorted emotions or thoughts, and an altered sense of self or the world.  Those most likely to have negative meditation experiences were those subjects who had been at a meditation retreat, those practicing deconstructive meditation, and those without deep religious beliefs.  Bad meditation trips were slightly more likely for men than women.

Meditation can have very positive effects.  Just be aware, though, that it may trigger negative sensations so buyer beware!

Marco Schlosser, Terje Sparby, Sebastjan Vörös, Rebecca Jones, Natalie L. Marchant. Unpleasant meditation-related experiences in regular meditators: Prevalence, predictors, and conceptual considerations. PLOS ONE, 2019; 14 (5): e0216643 DOI: 10.1371/journal.pone.0216643

#meditation #badtrip #anxiety