The Flex Factor
By Thomas Dunville

Arthritis, according to recent research, presents its sufferers with a Catch-22: The nagging pain of this condition can send your spirits plummeting. But, then, the depression spurred by the disconsolate persistence of arthritic pain can make the condition worse. Part of the trick is not to give in. If you can keep a bright mood even as your joints start to ache, the pain may lessen.

While nobody can offer a guaranteed, 100% effective cure for arthritis, you don’t have to be a passive victim. Exercise, the proper nutrients and a positive, can-do attitude can ease arthritis pain so effectively that scientists have been able to measure the difference.

While medical researchers recognize the existence of over 100 types of arthritis, most people with achy joints suffer from osteoarthritis, which is caused by everyday wear and is found in just about everyone over age 60. When this condition occurs, the body’s cushioning, its cartilage, thins and the inner surfaces of joints grind together painfully.
Although aging itself increases your chances of enduring achy joints, other factors can also put you in the way of osteoarthritis. If you carry too much weight, it can wear on your joints. In addition, suffering a joint injury when you’re young can increase your risk of developing osteoarthritis as you age.

In another prevalent form of joint pain, rheumatoid arthritis (RA), the body’s immune system mistakenly attacks the membranes lining the joints, causing swelling and pain. About 2 million Americans suffer from RA, which affects women about twice as often as men.

Exercise Away Arthritic Woes
Weekend warriors, don’t despair! Arthritis doesn’t have to mean the end of your weekend athletic wars. Matter of fact, in many cases, experts now recommend exercise to reduce the effects of arthritis.

While that might sound counterintuitive, a study out of the Netherlands shows that folks in the early stages of rheumatoid arthritis who work out twice a week for about an hour each session may enjoy better physical and mental health than couch potatoes who receive physical therapy.

The Dutch study took 150 people, many of whom had just started to suffer from rheumatism, and enrolled them in RAPIT, an acronym for Rheumatoid Arthritis Patients in Training. Rather than letting these folks rest their inflamed joints, twice a week the research team took them to the gym where they did:

* Weight lifting: 20 minutes
* Stationary biking: 20 minutes
* Playing a strenuous sport like basketball or volleyball: 20 minutes
* Cooling down with stretches: 15 minutes

When the researchers compared the physical changes in these arthritis sufferers with 150 others with similar arthritis complaints who underwent physical therapy without organized physical activity, they found that after two years the exercisers had benefited greatly. They were stronger and more aerobically fit, could perform everyday tasks more effectively and possessed a better, more optimistic mental attitude (Arthritis and Rheumatism 2003; 48(9):2415-24).
However, the exercisers who were already suffering severe rheumatoid arthritis did experience some extra joint damage, so the researchers believe this kind of program is better for those in the early stages of the disease.
“This study demonstrates that participation in long-term high-intensity exercise classes decreases the level of psychological distress in RA patients,” says researcher Zuzana de Jong, MD, a professor at the Leiden University Medical Center in the Netherlands.

Fish Oil Lowers Arthritis Risk
Fish oil—in particular, cod liver oil—may be able to help ease osteoarthritis.

In looking at the effects of fish oil, researchers at Cardiff, Wales, discovered indications that “…the omega-3 fatty acids in cod liver oil can reduce cartilage degradation and inflammation in arthritic disease,” according to Bruce Caterson, PhD, one of the scientists involved.

Dr. Caterson adds, “Our most recent work shows that by exposing human osteoarthritic cartilage to cod liver oil in the laboratory for just 24 hours we can turn off, or reverse, the action of the degradative enzymes and inflammatory factors affecting the tissue.”

John Harwood, PhD, another member of the Cardiff research team, adds, “This is where science and old wives’ tales coincide. Our findings are consistent with advice that taking cod liver oil in early adulthood could prevent the onset of osteoarthritis and would reduce the harmful symptoms associated with the disease.”

Dr. Caterson further explains that the omega-3 fatty acids in cod liver oil inhibit enzymes that break down aggrecan and collagen, substances that cushion joints. Consequently, cartilage stays healthier, inflammation is lessened and arthritic pain decreases. The anti-inflammatory action of omega-3s in fighting rheumatoid arthritis is also supported by studies performed in the US (Am J Clin Nutr 2000; 71(1 Suppl):349S-51S).

Other research shows that if you take natural vitamin E along with fish oil, you may improve even further your odds of relieving arthritis or lessening its effects (JACN 10/30/00).

Glucosamine Repair
Glucosamine, the stuff that cartilage is made from, has been shown to lower the risk of arthritis and possibly relieve its pain.

This natural substance, made from a sugar and a molecule called an amine, is a building block of joint tissue. As a result, experts believe, when you take it in supplemental form, the body may use it to repair joints that have been damaged by arthritis.

For instance, an investigation of osteoarthritis of the knee performed at the University of Liege in Belgium showed that taking glucosamine could stop joints from deteriorating.

The study, which involved more than 200 people suffering from osteoarthritis, found that in three years of taking glucosamine supplements, many arthritis sufferers found that their condition actually improved (Lancet 2001 Jan 27; 357).

Other Arthritis Fighters
Chondroitin sulfate is another material that goes into the making of cartilage. Chondroitin helps cartilage stay hydrated and permits the flow of nutrients through the joint tissues. In addition, researchers believe that chondroitin helps fight inflammation, which can otherwise cause pain and stiffness as well as joint destruction.

Taken together with glucosamine, chondroitin is believed to hasten the healing of bone and cartilage.
Another substance that may help ease the ache of arthritis is methylsulfonylmethane (MSM), a naturally occurring sulfur-bearing compound. “MSM appears to have anti-inflammatory effects when administered orally, intravenously or topically,” says MSM researcher Stanley Jacob, MD, FACS, of the Oregon Health & Science University. That means it has shown an ability to reduce the heat, pain and swelling associated with arthritic conditions. MSM may also be able to reduce muscle spasms around joints and reduce the formation of scar tissue.

Herbal Aid
Herbal medicine has long been used by folks with achy joints. The yellow spice turmeric (Curcuma longa), a staple of Indian cooking, is a traditional Indian remedy for arthritis because of its painkilling properties. Ginger (Zingiber officinale), another culinary favorite, restrains the production of inflammatory chemicals called cytokines. And willow bark (Salix sp), the source of aspirin, is longer-acting and doesn’t irritate the stomach lining.

Those who suffer arthritis know that its pain and discomfort are often no laughing matter. But if you don’t take arthritis lying down and manage to keep a smile on your face—and avail yourself of nature’s remedies—you can get the upper hand on this often debilitating condition.

Vision Quest
By Phyllis D. Light, RH

Since your eyes are in constant use every day, exposed to the damaging energy of sunlight and pollutants that waft through the air, these delicate orbs are often in danger of wearing out. To keep this vital part of your anatomy functioning as you age, you have to feed and care for your eyes properly. Otherwise, you are in real danger of losing your vision and independence.

Your vision may be in danger. Experts estimate that 8 million Americans over the age of 55 are at serious risk of blindness linked to a condition called age-related macular degeneration (AMD). AMD can wipe out your central vision and is the primary cause of blindness in Western society.

While AMD causes no pain, it blurs the sharp, central vision necessary for driving, reading and other activities where you need to see either up close or straight ahead. During AMD, the macula, the part of the eye that allows you to pick out fine detail, is destroyed. The macula sits at the center of your retina, the nerve center at the back of your eye that senses light and sends optic signals to the brain.

Age is not the only risk factor for AMD. Scientists have isolated a genetic defect that can lead to some forms of macular degeneration (Nature Genetics 2001; 27:89-93). Smoking and excessive exposure to sunlight are other hazards best avoided if you want to save your sight.

In many cases, AMD progresses so slowly that victims of this condition don’t even notice that their vision is deteriorating until much of it is irrevocably gone.

Dry and Wet AMD
Wet AMD occurs when blood vessels in back of the retina start to overgrow and leak blood. As this occurs, blood and other fluids push on the macula and quickly damage its sensitive nerve endings. When wet AMD occurs, you lose your central vision rapidly.

If straight lines appear wavy to you, you may be suffering from wet AMD. If you notice this or other unusual vision changes, contact an eye care specialist as soon as possible. You need what is called a comprehensive dilated eye exam that can uncover signs of AMD.

Dry AMD strikes the eye when light-sensitive cells in the macula slowly deteriorate, gradually blurring central vision in the affected eye. As dry AMD progresses, a blurry spot in the center of your vision may appear. Eventually, as more of the macula becomes dysfunctional, the central vision in the eye can gradually disappear.

The most common sign of dry AMD is slightly blurry vision. This can make it hard to recognize faces and also make it harder to read without very bright light. Dry AMD generally attacks both eyes, but vision can be lost in one eye while the other eye stays normal. In the early stages of dry AMD, drusen, yellow deposits that gather under the retina, may form.

Dry AMD progresses in three stages:
* Early AMD: Small drusen form but vision is unaffected.
* Intermediate AMD: Many medium drusen appear or, alternately, one large drusen occurs. Center vision is often blurred and reading requires bright lights.
* Advanced Dry AMD: Drusen formation is accompanied by deterioration of tissue in the macula. Blurs in central vision expand, eventually destroying most vision. Note: Because of the fast destruction it causes, wet AMD is an advanced form of this disorder that is considered more severe than the dry version.

Vitamins and Minerals for AMD
Fortunately, scientists have found ways to combat AMD: An analysis of a study called the national Age-Related Eye Disease Study (AREDS) shows that more than 300,000 Americans could avoid losing their sight to AMD if they took daily supplements of antioxidant nutrients and zinc.

This conclusion, reached by scientists at Johns Hopkins’ Wilmer Eye Institute, is based on research involving more than 4,500 adults suffering various stages of AMD. The study demonstrated that people who already had some AMD could lower their risk of the more advanced form of this condition by 25% when they took vitamin C, natural vitamin E and beta carotene along with zinc. Those suffering from advanced AMD lowered their chances of losing vision by about 19%. (Supplements did not affect the risk of cataracts or the chances of some vision loss for people in the early stages of AMD.)

“Without treatment to reduce their risk, we estimate that 1.3 million adults would develop the advanced stage of AMD,” says Neil M. Bressler, MD, professor of ophthalmology at Johns Hopkins and author of the current study, published in Archives of Ophthalmology (11/03).

According to Dr. Bressler and the other researchers, people who now have intermediate AMD (some vision loss) in one eye have about a 1 in 16 chance of having their vision deteriorate until they have advanced AMD. They also calculate that about 1 in 4 of those with intermediate AMD in both eyes and 43% of those with advanced AMD in one eye will develop advanced AMD in five years without treatment.

In their view, older people at risk of AMD blindness should take daily supplements of 500 milligrams of vitamin C, 400 milligrams of natural vitamin E, 15 milligrams of beta carotene, 80 milligrams of zinc as zinc oxide and 2 milligrams of copper as cupric oxide.

Evidence also exists that a diet which is high in fat can cause AMD to progress to an advanced stage. The exceptions: The healthy fats found in fish and nuts (Archives of Ophthalmology 2003; 121:1728-37).

Lutein Protection
Oddly enough, some of the same pigments that color vegetables and other foods also color your eyes. And scientists believe that those pigments, which are classified as carotenoids, help protect the eyes by helping them fight off the negative effects of caustic molecules called free radicals. Free radicals are formed when the energy from sunlight strikes the eyes and disrupts the composition of natural chemicals found there.

When scientists compared healthy eyes with eyes suffering from AMD, they found that AMD eyes contained lower levels of lutein and zeaxanthin, carotenoid pigments contained in egg yolk, spinach, broccoli and other dark green vegetables (Ophthalmology 2003; 109:1780). Furthermore, they found that levels of these chemicals generally decline as you grow older.

“This research is a major step toward large-scale clinical studies to prove the extent to which lutein and zeaxanthin protect against age-related macular degeneration,” says Paul S. Bernstein, MD, PhD, at the University of Utah School of Medicine at Salt Lake. “We know that these carotenoids are specifically concentrated in the macula of the human eye.”

Dr. Bernstein adds that, as you age, taking supplements containing lutein and other antioxidants may lower your AMD risk. In his investigation, people with AMD who did not take lutein had one-third less lutein in their eyes than older people whose vision was normal.

Avoiding Cataracts
Another eyesight hazard is cataracts, in which the eye’s lens—the part that focuses incoming light onto the retina—becomes cloudy. Cataracts form when the proteins found in the normally clear lens become damaged; signs include progressively blurred vision (especially outdoors), focusing problems, seeing streaks of light from headlights and stoplights, and colors that look faded.

Cataract is the leading cause of blindness worldwide, according to the World Health Organization. One of every six Americans 40 and older suffers from some degree of cataract; it affects half of all Americans who reach age 80.
Nuclear cataracts, the most common form of this disorder, develop in the center of the lens and tend to grow slowly. Cataracts may also develop at the back of the lens; this form is linked to eye trauma and long-term use of certain medications, including steroids.

Like AMD, cataracts become more common as people age. Up to 40% of individuals between the ages of 75 and 85 have them, compared with only 5% to 10% of those folks under the age of 65. And like AMD, sunlight exposure and smoking increase the risk of developing cataracts, as does the presence of diabetes.

Lutein and zeaxanthin, the carotenoids that are so plentiful in the macula, are also found in the lens (although in lower concentrations), leading many researchers to believe that these nutrients may help drop your risk of cataract development. Early studies indicate that an increased intake of lutein and zeaxanthin reduces one’s chances of needing cataract surgery, the most common surgery in the United States (American Journal of Clinical Nutrition 1999; 70(4):509-16; 517-24).

Antioxidants and the Lens
Scientists believe that free-radical damage is a leading cause of cataracts, and so it isn’t surprising that antioxidants have proved useful in preventing this problem.

Almost 500 women filled out diet questionnaires as part of a very large research effort called the Nurses’ Health Study; those who had taken vitamin C supplements for 10 years or longer enjoyed the lowest rates of nuclear cataracts (Archives of Ophthalmology 2001; 119:1009-19).

So the answer to lowering your risk of eye problems is clear, whether you are already in your mature years or plan to be someday: Lead a healthy, eye-friendly lifestyle, eating a diet filled with colorful fruits and vegetables. Take frequent walks and jogs around the block.

And yes, when you kick back and take your just-as-frequent doses of antioxidant supplements, you’re allowed to take your sunglasses off and see the world clearly.

Mane Attraction
By Chrystle Fiedler

Everyone wants thick, lustrous hair. Think of the allure attached to the locks of Samson and Lady Godiva and—fast-forward to the present—the full heads of Antonio Banderas and Julia Roberts.

“We’re naturally attracted to hair as humans; it catches the light, it frames the face, we like the feel of it,” says Catherine Jones, ND, LAc, a resident naturopathic physician at Bastyr Center for Natural Health in Seattle, Washington. “Fair or not, historically in many cultures, rich, thick hair has been a sign of fertility and strength.”

Along with that allure, latching onto natural ways to have great-looking hair gives you the benefits of looks and health.
Every hair starts with a shaft that grows from a root. “The root is contained deep within the hair follicle,” says Dr. Jones. “Each one has a sebaceous or oil gland, which supplies the hair with necessary lubrication as it approaches the surface of the scalp.”

Each hair follicle has its own growth cycle, including a resting period, the telogen phase, when hair falls out. Because of these constant hair phases, each of us loses, on average, about 100 hairs a day.

“The number of hairs the average person loses in a day tends to increase in the fall as the leaves fall from the tree and tends to decrease in the spring as the bulbs emerge from the soil,” Dr. Jones says. “We really are connected to nature.” Stress—due to rapid weight loss, infection, anemia, prolonged illness, hormonal changes, hypoactive thyroid disease, autoimmune conditions, eczema or psoriasis—can influence hair growth and loss.

The Nature of Hair
Hair consists of proteins, lipids (fats), carbohydrates and pigment (gray hair has reduced pigment; white, none at all). Each shaft’s structure is divided into a medulla, a cortex and an outer cuticle.

“The cuticle is coated with an outside lipid-like layer, which protects the hair,” says Dr. Jones. “As the hair grows out of the follicle, the cortex and cuticle become keratinized and harden.”

Dry or damaged hair is more susceptible to breakage. “The condition of the cuticle affects how the light reflects off the hair, giving it highlights and luster,” Dr. Jones says. “Luster is affected both by what occurs inside the body as the hair is developing and what happens to the hair after it has grown from the shaft.”

Sun, heat, moisture, pollution and hair products, dyes and bleaches can all dull the hair. “Applying chemical solutions to the hair, color, permanent waves or curl relaxers, damage the protein molecules that wrap around the shaft, leaving hair brittle and dull,” says Christina Pirello, author of Glow: A Prescription for Radiant Health and Beauty (HP Books).
Conditioners and oils can leave a residue or weigh hair down. Hair sprays and products that contain alcohol can dry and damage the hair, as can using blow dryers and curling irons.

Hair’s Natural Nutrients
To combat hair-raising havoc, feed your hair natural nutrients for health.

Silica and plants that contain silica/silicon both strengthen hair and promote growth. “Silica is a good mineral for hair health,” says Walter Siegordner, founder of The Aurora Group, a personal care company. “It helps in the keratinization process of the cells that produce hair.”

“Silica is a mineral that is involved in the synthesis of bone and connective tissue,” adds Dr. Jones. “The hair follicle contains connective tissue so silica may promote the health and function of the follicle itself.” Silica-containing herbs include nettles (Urtica dioica), horsetail (Equisetum arvense), oatstraw (Avena sativa) and alfalfa (Medicago sativa).
Sea plants like seaweed and kelp also provide vital nutrients. “Sea plants are essential ingredients in many natural shampoos and can be used to fortify damaged hair,” says Pirello. “They’re rich in vitamin A that prevents the build-up of dead skin cells, which can clog the hair follicles, inhibiting the growth and health of the hair, and also contain vitamin B, linked to the prevention of oily hair, baldness and dandruff. Calcium found in sea plants is essential to the structure of the hair shaft.”

Eaten on s daily basis, sea plants are rich in nutrients that help maintain healthy, shiny hair, free of split ends, Pirello says. Try wakame in soups and salads, kombu or kelp in bean and vegetable dishes, nori in sushi, and hiziki and arame as side dishes.

Since hair health is affected by digestive health, the fiber found in whole grains also helps. “Fiber prevents accumulation in the intestines that can result in the formation of toxins,” says Pirello.

Miso, she adds, is especially good hair food. It “is rich in living enzymes that ease digestion, fortify the quality of the blood nourishing the body and hair, and provide us with essential oils, vitamins and minerals.”

Key nutritional support includes adequate protein and amino acids, essential fatty acids such as cold-pressed flax seed oil and fish oil, copper, vitamin A, vitamin E, vitamin D, biotin, iron and vitamin B5 (pantothenic acid). Zinc and selenium can help combat the effects of hyperthyroidism, which can result in thinning, lackluster hair.

Vitamin C can boost adrenal health. “When the adrenals are overtaxed and become fatigued, hair follicles will go into a resting phase,” says Dr. Jones. (If you have a medical condition, she adds, check with your health care practitioner first before taking supplements.)

Ancient Chinese Hair Secrets
In Traditional Chinese Medicine, hair is associated with the kidneys’ qi, energy that originates in these organs, and with blood quality.

“From the traditional Chinese perspective, excess amounts of fat, protein, dairy, sugar, alcohol and salt in the diet acidify the body, damage the Kidney qi and are not good for the hair,” says Dr. Jones. A diet rich in vegetables and grains is a great way to support healthy hair. “Iron and mineral-rich foods are considered blood builders and hair tonics. Foods such as blackstrap molasses, seaweed, nettles, and the herb polygonum multiflorum (also known as He Shou Wu and Fo-Ti) have been used throughout the years. Fo-Ti has also been used to prevent graying of the hair and support the immune system.”

Revive Hair Glow
“Hair is extremely strong but at the same time it’s extremely delicate,” says Barsoum Bouchar, a cosmetologist and owner of the Virtuoso Salon in Birmingham, Michigan. “Many products work against the hair texture, so the cuticle is always raised. This causes tangles and split ends. With blow dryers, chemicals, colors and styling elements, the hair is tremendously abused.” If you don’t have to chemically treat the hair, he says, don’t.

When replenishing the hair it’s important to remember that it’s composed of 97% protein and 3% moisture, says Bouchar. Shampoo cleanses the hair and removes buildup. “A moisturizer brings moisture back into the hair and smoothes the cuticle down, which is what makes hair shiny and gives it bounce. The one key ingredient in both shampoo and moisturizers is aloe vera. It heals the hair.”

“Avoid products with harsh surfactants like sodium laurel sulfate and propylene glycol,” warns Siegordner. “These decrease the circulation in the scalp, reducing the pathway for nutrition to the hair bulb.” Conditioners that aren’t natural can also cause build-up. “When you apply heat to the hair through blow drying or styling, you end up ‘burning’ the hair,” says Bouchar.

To stimulate hair growth, add a few drops of essential oils of rosemary, lavender and thyme to jojoba and almond oils, and rub into the scalp. Leave it overnight and then rinse it off.

“Essential oils have antimicrobial and antifungal properties, stimulate the circulation to the hair follicles and combat dryness. They also smell good,” says Dr. Jones.

For hair that’s not chemically treated, “a vinegar rinse cleanses the hair, removes build-up and boosts shine,” says Bouchar. Use one part vinegar to ten parts water, apply after a shampoo, comb though and rinse it off. To naturally lighten the hair, use the same ratio in a lemon rinse for five minutes for, say, four days in a row, and then stop.
If you want to color your hair, choose natural elements, too. “The best natural dye is henna,” says Bouchar. “It’s organic, just like hair is.” Blonde hair becomes warmer with a coppery tone, brunette hair takes on a mahogany hue, gray hair looks like highlights.

Go Natural
To find a good natural hair stylist, Bouchar suggests asking which products they use and why. If your hair is chemically treated, it’s especially important to work with a stylist you trust for the best care.

Keep your eye on the big picture when it comes to hair health. “Be proactive and treat the body holistically,” urges Dr. Jones. “Nourish the glands, the organs and the vessels that are responsible for getting the necessary nutrients to the hair follicle. Pay attention to the physical, emotional and mental aspects of health. Once hair is lost it may come back but it will likely be thinner than it was before. It’s important to take care of what you have.”

Global Lifestyles
By Carl Lowe

The statistics don’t lie. The citizens of some countries live longer than others. And many live longer than folks in the US.
Those extra years inspire curiosity. What are the longevity secrets of these countries? What do they eat? What kind of exercise do they indulge in? What do their bodies look like?

When you entertain a global perspective, you can draw a few well-established conclusions about the tools that help humans live longer. These include: A diet filled with vegetables, days filled with exercise and daily routines encased in an extended network of social relationships.

Among all these factors, the most important longevity parameter may be simply to live closer. Live closer to the land by eating food that is unprocessed. Live closer to your relatives, friends and those you love. Live closer to an understanding of your body’s needs, and give it the nutrients and exercise it craves.

Exercise for Longer, Better Life
Over and over again, studies of people who live the longest show that a lifestyle which incorporates exercise produces the healthiest results. For example, research on the Old Order Amish in Ontario, Canada, has shown they suffer less chronic disease and are thinner than other North Americans even though they consume plenty of fat, refined sugar and calories.

Only 4% of these Amish are obese, compared to about 30% of US citizens.

Physical activity is their secret. In research organized by David R. Bassett, PhD, of the University of Tennessee, 98 Amish agreed to wear pedometers for a week to measure how far they walked (Med & Sci in Sprts & Exer 1/04).
The Amish men averaged more than 18,400 steps a day, while women took about 14,200 steps. In comparison, Americans rarely venture more than 10,000 steps a day.

The men worked about 10 hours a week at strenuous activities like shoveling and shoeing horses, and spent another 40 hours in moderate activity. Meanwhile, the women spent more than three hours a week in strenuous activity and another 40 hours gardening, washing clothes and feeding animals.

Eat Smaller Meals
Eating less food is also a common element among the lifestyle habits of the world’s long-lived.

Eating less food is thought to increase life expectancy by cutting down on the number of free radicals—destructive molecules—unleashed by bodily processes (Science 1996; 273:59-63). Traditionally, Okinawans, whose life expectancy outshines longevity in the US, limit what they eat, never letting themselves feel completely full. That limit on their food is believed to cut the number of free radicals in their blood (NEJM 1997; 337(14):986).
According to the Okinawan Centenarian Study, fewer free radicals means Okinawans are protected against arterial blockages.

In contrast, Americans seem to be eating more than ever. A global study of teenage weight—which looked at about 30,000 teenagers from 13 European countries, Israel and the United States—found that the US had the highest percentage of overweight teenagers (Lithuania had the lowest). About one in seven American 15-year-old boys is overweight, while almost one in six teenage American girls weighs too much (Arch Ped & Adoles Med 1/04).

French Paradox Explained
Meanwhile, in France, epidemiologists trying to explain the French paradox believe that French avoidance of heart disease may also be linked to eating less food. The French paradox refers to the fact that even though the French eat a rich diet, their rates of heart trouble and obesity are lower than countries like the US, whose populations consume less dietary fat.

“The French paradox is only a paradox if one assumes that dietary fat is the major cause of obesity and cardiovascular disease,” says Paul Rozin, PhD, professor of psychology at the University of Pennsylvania.

Dr. Rozin found that the French don’t stuff themselves the way Americans do (Psych Science 9/03).
“…[R]ecent studies suggest that the importance of fat intake as a risk factor has been greatly exaggerated,” claims Dr. Rozin. “While the French eat more fat than Americans, they probably eat slightly fewer calories, which, when compounded over years, can amount to substantial differences in weight.”

Just one of every 14 French adults is obese, while more than one in five Americans is severely overweight. French heart disease rates are also much lower.

Rozin and his colleagues compared portion sizes at about a dozen restaurants in Paris with the food served in Philadelphia, Pennsylvania. These restaurants included fast-food joints, pizza palaces, ice cream parlors and a range of ethnic restaurants.

They found the mean portion size of the Philadelphia eateries was 346 grams (12.2 ounces), a full 25% larger than the servings in Paris. The largest differences were found in Chinese restaurants. Philadelphia's Chinese restaurants serve meals with portions that are a whopping 72% bigger than those you get in Parisian Chinese restaurants.

Vegetables and Longevity
Eating plenty of vegetables, especially leafy greens and soy foods, may also help to confer longevity on Okinawans and other long-lived global citizens. Scientists have found that Okinawans consume a great deal of the B vitamins folic acid and vitamins B6 and B12 (found in vegetables). Those nutrients, in turn, are believed to lower blood levels of homocysteine, a protein linked to arterial blockages and heart disease.

The folic acid in vegetables helps the brain stay sharp, too. A study at the University of North Carolina at Chapel Hill (J Nutr 1/04) shows that lack of folic acid “…causes impaired development of areas of the brain important for memory and for thinking,” according to Steven Zeisel, MD, professor of nutrition.

In animal studies, Dr. Zeisel's research team found, “In the babies of folic acid-deficient mothers, the stem cells divided less than half as much as in the babies of mothers on normal diets, so there were less than half the number of stem cells available to help populate the brain….In addition, the number of cells that were dying off [in the brain] was much greater—twice as high as it should have been.”

Studies like that lead experts to believe that the large amount of folic acid in the Okinawan diet may keep their brains healthy into old age. According to researchers, Okinawans, as they approach 100, suffer much less Alzheimer’s than senior citizens in the US (Int J Epidemiol 1995; 24:373).

Along with vegetables, the long-lived Okinawans eat meals filled with whole grains and fish. Soy foods like tofu are a staple of their diet. They frequently eat a tofu dish called mooi, which is tofu mixed with seaweed. And when they eat fish, they eat species like salmon, tuna and mackerel, which are rich in omega-3 fatty acids, good fats that have been shown to protect the cardiovascular system.

Soy May Boost Life Expectancy
In a study of the dietary habits of 30,000 Japanese, scientists from that country’s Gifu University found that those who ate the most soy were least likely to die during the seven years of the research (Am J Epidemiol 2002; 156:824-31). These researchers attribute the longevity benefits of soy to its phytoestrogens, natural chemicals that have been found to reduce the risk of heart disease and cancer.

In another study (Int J Epidemiol 2000; 29(5):832) that looked at the diets of 6,000 Japanese, researchers found clear evidence that people who eat soy improve their chances of living longer because they develop less cancer and heart disease. Those who ate large quantities of tofu, miso and other soy foods had a lower risk of stomach cancer and colon cancer. Soy consumers also enjoyed a significantly reduced chance of dying from heart disease.

Mediterranean Longevity
Increased longevity and lower rates of heart disease have also been attributed to the so-called Mediterranean diet, a lifestyle common to Greece and other southern European countries that has garnered a plethora of research attesting to its effectiveness at increasing life expectancy.

In a study of people who have already suffered a heart attack, researchers found that eating this diet—rich in fruit, vegetables, fish and olive oil—can prolong life (American Heart Association’s Scientific Sessions 2000).

According to Roberto Marchioli, MD, with the Consorzio Mario Negri Sud, Santa Maria Imbaro, Italy, “A significantly lower risk of death was associated with eating more Mediterranean-style foods and fewer foods containing saturated fats, such as butter. People in the study who had the most butter and vegetable oils in their diet had a risk of death almost triple that of people who ate more fresh fruits and vegetables and used olive oil.”

Though it contains substantial fat, the Mediterranean diet’s fats are considered healthy: Monounsaturated fatty acids from olive oil and polyunsaturated fatty acids (PUFA) from fish. It also contains large amounts of natural vitamin E, thought to be a reason people living in Spain, Greece and Italy suffer fewer heart attacks than their northern neighbors.
“Omega-3 polyunsaturated fatty acids include a particular kind of fat that is typically found in cold-water fish such as salmon, tuna and herring. The amount of [omega-3s] in other foods is minimal,” says Marchioli. “[Our] study demonstrated that taking one gram of omega-3 PUFA daily, in addition to following their doctors’ lifestyle and dietary recommendations, could lower the risk of death after heart attack by 20%.”

The researchers also found that lowering stress (with activities such as meditation or prayer), getting more exercise and stopping smoking helped lower the risk of heart attacks.

“Particular attention should be paid to having good dietary habits and maintaining them as time goes by,” says Dr. Marchioli. “Eat foods such as fruit, vegetables, fish and olive oil, which are rich in protective nutrients....This approach could increase the feasibility of adopting healthy dietary habits that will be maintained in the long term.”

Global research shows you can have great-tasting food and still enjoy extra longevity. Just don’t forget to keep your stress down, fill up on healthy foods, and eat those meals with family and friends.