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Food & Recipes

Does Eating Organic Make a Difference?

by Kimberly Johnson
written by Kimberly Johnson

If you’ve ever wondered if organic food really is better for you, there’s a large new study with another answer. Researchers published their findings in the Journal of the American Medical Association in December 2018.

The researchers followed 68,946 French adults for an average of 5 years each. They wanted to know if the adults who ate organic food most often had less risk of cancer than those who ate it least often. By the end of the study, here’s what they found:

The people who ate organic food most often had a 25% less risk of getting cancer than those who ate it least often. Plus, the most frequent organic eaters had 73% less risk of contracting non-Hodgkin’s lymphoma. And a 21% lower risk of postmenopausal breast cancer.

Now, this may not be surprising to you. After all, less pesticides are better than more pesticides for your health, right? And this isn’t the first study to prove some health benefits of organic food.

But here are the strengths and weaknesses of this particular study, so you can make an informed decision for yourself:

The Strengths

  • The study included such a large number of people that the results were far more reliable than the average study.
  • The study arrived at the same conclusions as other rigorous, respected organic studies.
  • While the study involved self-reported food intake (which is prone to human error), the main question was simple… was the food organic or not!
  • Compared to most studies, very few volunteers actually dropped out of the study before it ended.

The Weaknesses

  • The volunteers reported their own food intake. And with 68,946 volunteers, inaccuracies are a given. This is the case with any self-reporting study
  • The researchers didn’t measure pesticide levels in the urine or blood, which are good indicators of pesticide exposure.
  • The 5-year average following each volunteer isn’t long enough to confirm cancer risk in every case.
  • About 75% of the volunteers were women in their 40s. And while the findings are still applicable to older women and men, it’s important to note this over-represented demographic.

 

In addition, this was an observational study, so it can’t determine causation. Observational studies like this observe groups of people and draw associations between certain behaviors and outcomes. But it’s a mistake to assume the behavior caused the observed outcome.

In this case, eating organic was associated with lower cancer risk, but many folks who eat organic also tend to make other health-conscious decisions that impact cancer risk. They may exercise more, take fewer medications, follow health blogs, etc. So, it may be the exercise or fewer medications reducing cancer risk, rather than the organic foods. Make sense?

Bottom line, this study doesn’t prove organic foods reduce cancer risk! But it does suggest consuming organically grown foods lowers your risk of cancer.

Personally, I always attempt to eat as “clean” as possible, which means limiting pesticides. So, the more I can eat organic, the better.

Now, I know it’s not always easy to find organic food— nor is it affordable for many of us either.

But if you’re interested in finding out more about organic foods— and which foods contain the most and least pesticides— you’ll want to check out the Dirty Dozen and Clean Fifteen lists.

These lists will tell you which fruits and veggies to choose and to avoid (unless they’re organic!).

By Dean Neuls

Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

 

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Senior Man Taking Medicine
Food & Recipes

6 Nutrient Deficiencies Common in Older Adults

by Guest Blogger
written by Guest Blogger

Just like bricks fit together to make a building, vitamins and minerals fit together to make your body strong and stable. But remove a few minerals here and a few vitamins there, and that stable structure becomes flimsy and weak!

This may not surprise you. But what may surprise you is just how nutrient-deficient older populations really are…

Researchers recently investigated this issue. They pored over studies on the habitual dietary intake of adults 65 years and older across 20 Western countries. Afterward, they published their findings in the British Journal of Nutrition (BJN).

Turns out, those who are 65+ are often nutrient-deficient! Specifically, older adults were deficient in six micro-nutrients: vitamin D; thiamin; riboflavin; calcium; magnesium; and selenium.

Let’s investigate these deficiencies and their effects on the body:

  1. Vitamin D

The BJN study reported a stunning 84% of men and 91% of women don’t get enough vitamin D! As you may know, vitamin D is crucial to bone health. Vitamin D helps maintain calcium balance, as it facilitates intestinal absorption of calcium. It also helps keep you healthy by bolstering your immune system. And that’s just the start!

  1. Thiamin

Thiamin is actually a B vitamin (B1 to be exact). Thiamin helps produce the energy your cells make, in the form of ATP (adenosine triphosphate). A thiamin deficiency can affect the cardiovascular, nervous, and immune system, and lead to chronic diseases like wet beriberi (a cardiovascular condition) and Wernicke-Korsakoff syndrome (a neurological disorder). What’s more, you can suffer burning and tingling in the toes and feet, and degradation of your muscles. And the BJN study found that 50% of men and 39% of women aren’t getting enough B1.

  1. Riboflavin

Riboflavin is another B vitamin (B2). And like thiamin (B1), it’s crucial for growth, energy production, and physical performance. If you’re riboflavin-deficient, you may struggle with conditions including: fatigue; digestive problems; vision problems; sensitivity to light; and more. And the BJN study reported 41% of men and 31% of women aren’t getting enough B2.

  1. Calcium

Your body contains more calcium than any other mineral. When you think of all the bones in your body and how calcium is a main “ingredient”, it’s easy to see why! Yet despite calcium’s presence in the body, many people still aren’t getting enough.

You may be surprised to know just how calcium-deficient older populations really are. According to the BJN meta-study, nearly two-thirds (65%) of men had inadequate calcium levels. And nearly three-quarters (73%) of women suffered the same!

  1. Magnesium

Magnesium is another well-known mineral in bone health. Magnesium helps your body use calcium, among countless other bodily processes. Magnesium can also influence muscle mass development and performance in older adults. Unfortunately, nearly three-quarters (73%) of men and almost half (41%) of women were magnesium-deficient in the BJN study.

  1. Selenium

Did you know selenium is one of the 13 minerals your bones need to stay healthy? What’s more, a selenium deficiency can cause a whole host of other problems. Some more notable issues include higher rates of cancer and heart disease, lowered immunity, and brain aging. And 30% of men and women were selenium-deficient in the BJN study!

These vitamins and minerals work together to help your body function properly. Yet the BJN study reveals many older adults aren’t getting enough — which is a big problem when you consider the mental and physical effects we’ve just discussed!

As the researchers in the BJN study said, “micronutrient deficiencies pose a considerable threat to independence and longevity.”

So it pays to be aware of the prevalence of these deficiencies. And if you’re worried your diet isn’t providing you with all the nutrients you need, you may want to consider a natural supplement and/or B complex vitamin!

By Dean Neuls

Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Senior adult practicing yoga by the pool
Exercise & Fitness

New Study Highlights the Importance of “Postural Sway”

by Guest Blogger
written by Guest Blogger

Yes, low bone density can potentially lead to a fracture. But there’s another factor that can increase fracture risk by more than 10 times! It’s something called “postural sway.”

Below, I’ll explain what that is, how a new study shows it’s something to be concerned about, and — the good news! — what you can do to make it less of an issue.

What is Postural Sway?

Postural sway is basically how well you can maintain balance while “quiet standing” (not speaking or doing anything else).

That might sound pretty straightforward, but it’s not! Just standing still is the result of a complex relationship between your muscular and neurological systems. If they don’t work in perfect harmony with each other, your balance can be affected.

Medical professionals have many methods for measuring a person’s postural sway. But one of the most popular is called the Berg Balance Scale. This involves rating a patient’s stability while they stand still (with eyes open and closed) and do ordinary tasks like reaching and bending.

Unfortunately, as you age, your ability to maintain balance becomes weaker. That’s why falling and breaking a bone can be such a concern! In fact, a study from 2013 reported that falls are the number one cause of death for older people. And among those who suffer a hip fracture because of a fall, one in five will pass away within a year.

A New Study on the Role of Postural Sway

It’s because of statistics like these that researchers in Finland wanted to look into how much of a role severe postural sway plays in the risk of an osteoporotic fracture.

Their study followed 1,568 Finnish women between the ages of 53 and 65. The participants’ postural sway was measured with an electronic platform that detects body movement. The researchers then followed up with the women over several years.

The results showed that women with the highest postural sway and the lowest bone density were 11.8 times more likely to suffer an osteoporotic fracture. They were also 4.9 times more likely to experience a fracture for reasons not associated with osteoporosis.

The researchers concluded that high postural sway is a significant risk factor for bone fractures. And it becomes a greater risk when combined with low bone density.

I know, that may all seem pretty obvious! But it’s worth keeping in mind just how much more at risk of a fracture you are if you have high postural sway. And if you have low bone density on top of that, the risk is a lot greater…

What You Can Do to Reduce Fall Risk

Now, there are things you can do to decrease your chances of a fall — like clearing your home of tripping hazards and wearing shoes that provide good grip! Visit this page for a comprehensive Fall Prevention Checklist.

You can also reduce your risk of falling through exercise. In fact, there are many exercises specifically designed to improve balance. You can find a list of gentle, safe exercises for older adults here.

And if you’re concerned you might have high postural sway, be sure to ask your medical professional to schedule a test. It’s fast, easy, and will give you a better idea of how good your balance is!

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Surprising Research on Water Exercises and Bone Density
Exercise & Fitness

Surprising Research on Water Exercises and Bone Density

by Guest Blogger
written by Guest Blogger

Is it difficult for you to workout sometimes? Do you find weight-bearing exercises challenging? Or do you avoid exercise because it seems like a chore, instead of an enjoyable activity?

If you answered “yes” to any of these questions, then you’re a great candidate to try water-based exercises!

Water-based exercise (WBE) is more than a novelty. It’s a great, low-impact exercise for seniors with minimal risk of injury. What’s more, research proves WBE can have positive effects on bone mineral density, similar to land-based exercises (LBE).

A recent meta-analysis published in the Open Access Journal of Sports Medicine showed promising results for WBE. As you may know, a meta-analysis combines the results from several studies to come to a conclusion. This meta-analysis looked at 11 separate studies on WBE versus either LBE or no activity.

In total, 629 postmenopausal women participated in the 11 studies. Several of the studies showed positive results for WBE when it came to bone density. In fact, researchers found WBE may slow age-related bone loss in a “statistically significant” way.

That said, the study stressed that LBE are still superior to WBE when it comes to healthy bones. So if you’re physically able, I’d still recommend doing your exercises on land rather than water. If you do struggle to do LBE however, a healthy dose of WBE is better than no exercise at all!

In summary, this study proves that for those of us who have difficulties with LBE, WBE can be a great alternative while still improving bone health.

Now, before you start a new regimen, I recommend reading through these exercise tips for seniors. Once you have, joining a WBE class at your local community center or pool is the best way to enjoy these helpful exercises.

But if you want to go it alone or would like to learn more about WBE first, below are a few exercises you can try the next time you find yourself in the water! For each of the following exercises, try 10 reps of each, repeated twice, for a total of 20 repetitions. If an exercise calls for both sides of your body, make sure each side gets 20 repetitions total.

 

  • Pool walk. Ensure you’re in chest-deep water. Simply alternate between walking forward and backward. You can add light weights as well to increase resistance and the benefits for your bones.
  • Leg raises. Hold on to the edge of the pool with one hand and your body facing sideways. Lift and stretch one leg right out in front of you, while you stand firmly on the other leg, which is slightly bent. Alternate between legs. This will stretch and strengthen muscles in your leg, hip, and lower back.
  • Wall-facing leg stretch. Float on top of the water with your stomach facing down. Put your hands against the side of the pool, with your body and legs extended behind you. This position stretches your back and joints, along with your shoulder muscles.
  • Knee-to-chest reps. Hold on to the edge of the pool with one hand and your body facing sideways. Stretch one of your legs out in front of you, keeping the other firmly planted on the bottom of the pool with a soft bend in the knee of your supporting leg. Bring your outstretched leg back towards you until your knee nearly touches your chest — do not bend forward or change your posture to do this. This movement also strengthens and stretches the muscles in the leg, hip, and lower back.
  • Extended arm swivels. Stand with your feet hip-width apart and rest your arms on the surface of the water. Then gently turn your body to the right, swinging your left arm in front of you and your right arm behind you. Keep your elbows straight and in the water throughout. Repeat in the other direction.

 

 

So, what do you think? Would you be willing to try WBE the next time you’re at a pool? Maybe you’ll even make a point to go to the pool for that very purpose!

Not only can these aquatic exercises be helpful for your muscles, joints, and bones, but they can be fun too! If you’re looking for strengthening exercises that are gentle on the body, I highly recommend them.

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

 

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