However, there is good news on the horizon. The nutritional supplement, niacin bound chromium (NBC) appears to produce similar effects when compared to caloric restriction.

Niacin Bound Chromium (NBC) for Life Extension
My colleague at Georgetown University’s School of Medicine, Dr. Harry Preuss, recently alerted me to very new and exciting findings. Animal studies found that chromium polynicotinate, also known as niacin-bound chromium (NBC) increased the average lifespan by twenty percent compared to animals taking a placebo. The NBC helps to lower the levels of circulating glucose (sugar) in the body. One of the reasons I advocate eliminating (as much as possible) sugar and simple starches from your diet is because high levels of circulating glucose in the body increase the presence of free radicals, which are the primary cause of metabolic disorders which can lead to diabetes. Scientists have repeatedly demonstrated that diabetes represents a premature form of aging, because of the damage caused by the excessively perturbed glucose-insulin system. This is really exciting news and one of the first strategies (other than caloric deprivation) shown to positively impact life-span

Chromium is a very important trace mineral that promotes normal insulin function and is essential for proper protein, fat and carbohydrate metabolism. As any anti-aging scientist well knows, elevated levels of insulin and blood sugar significantly accelerate cellular aging. Research now shows that the type of chromium known as NBC has a superior anti-aging and safety profile.

Extensive clinical and basic research utilizing a unique form of oxygen-coordinated niacin-bound chromium—generally known as chromium nicotinate or polynicotinate (trade name ChromeMate®) has shown that the niacin-bound form of chromium is the superior form (some forms have a worrisome profile, therefore I recommend utilizing the ChromeMate® brand for both safety and efficacy).

This form of NBC provides significant health benefits to those with diabetes and with metabolic syndrome and is, indeed, the most optimal form of chromium available as a dietary supplement.
The main benefits of NBC include:
• Promotion of proper insulin function and normal blood sugar levels
• Promotion of healthy blood cholesterol levels, normal blood pressure, and cardiovascular health
• Promotion of healthy body weight and lean body mass

Preserving Lean Muscle Mass
As we age we gain body fat and lose muscle mass. Fortunately there are several key nutrients that help us preserve lean muscle mass, such as conjugated linoleic acid (CLA) and chromium.

Experts in the field of nutrition report that the general population of the United States is deficient in chromium–and it should come as no surprise that low levels of chromium are associated with type 2 diabetes and cardiovascular disease—both of which are endemic in developed countries.

In a placebo-controlled, cross-over study, Dr. Preuss and a team of researchers at Georgetown University Medical Center showed that overweight African-American women consuming 600 mcg of chromium as niacin-bound chromium trade name ChromeMate® for 8 weeks had a significant loss of body fat and sparing of muscle (lean body mass) compared with a prior placebo period of the same duration. Increased fat loss was also observed among women who were randomized to consume chromium first, followed by placebo, suggesting a carry-over effect of the supplementation on fat loss. No adverse effects were observed.

Studies have also been published noting that increased consumption of sugar (and related sweeteners) depletes our body stores of chromium, placing us at further risk for hyperglycemia and hyperinsulinemia (too much blood sugar, too much insulin).

In a perfect world, we would avoid refined sweeteners. Realistically we know that we all succumb to sugar’s siren song on occasion, therefore remember to make sure that you take a chromium supplement to prevent depleting your body’s stores of this important nutrient.

As always I welcome your comments and suggestions,

Nicholas Perricone, MD, FACN, CNS

Our emotional well being is a finely balanced thing; any significant change in your life or routine, whether good or bad, can be enough to upset that balance. Moving to a new house, worrying about excelling at your job, illness in the family, or even just an upheaval in your schedule can set off the series of chemical reactions we call stress. It results from the release of hormones like adrenalin and glucocorticoids, and is related to the more primitive fight or flight response.

This response evolved in our ancestors as a protective mechanism to help us run for our lives in the face of serious danger. The hormones raise blood pressure, energize muscles, hyper-focus the mind, and dampen temporarily non-essential body functions like memory, reproduction, and digestion.  The problems arise when the same chemical reaction intended to save us from rampaging wild animals kicks in as a result of the daily, and comparatively minor, pressures of life. The hormones that would help save your life in the short term begin to do damage over time.

You’re likely to notice the emotional aspects of stress like anxiety and depression first, but the physiological side-effects can be even more wide ranging. Sudden spikes in your level of tension can contribute to headaches, insomnia, digestive issues like heartburn and irritable bowel syndrome,  skin rashes, changes in menstrual patterns, and sexual dysfunction. Sustained stress weakens your immune system to make you more susceptible to infectious diseases, increases your risk of heart disease, and may play a role both in infertility and certain cancers like breast and ovarian.

Knowing what stress is doing to your body, you owe it to yourself to be proactive. There are things you can do to help turn the body-mind connection in your favor:

• Start by getting more exercise. The endorphins released during physical activity are natural mood boosters.
• Seek out activities that are relaxing to you. Whether it’s yoga, meditation, knitting, reading, or dance, the key is to prioritize whatever helps you unwind and to do it on a regular basis.
• Nurture your connections with other people. Research shows that individuals with strong social support systems and emotional ties to others suffer less from stress-related diseases. Oxytocin, a hormone related to love, nurturing, and bonding is another natural happiness aid.

Since a calm mind and a healthy body go hand in hand, when you learn to manage your stress, you’ll not only feel better right away, you’ll be investing in every aspect of your well-being. Then whatever life throws your way, you’ll be strong enough, physically and emotionally, to weather the storm.

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The first thing your doctor, your mother, and recently, even President Obama tell you to do to keep from getting sick is to wash your hands frequently, and they’re all totally right. Every time you shake someone’s hand, touch a doorknob, or pick up the coffee pot at work, you may be exposing yourself to a bevy of germs. Thankfully, it’s not necessary to permanently don gloves to keep your hands clean. You don’t even need antibacterial soap. Copious amounts of running water and vigorous rubbing with regular soap for 20 seconds will do the trick.

Though soap and water are always the best option, keeping a bottle of alcohol-based hand sanitizer around can give you extra protection. Also, even if you’re vigilant about keeping your hands clean, try to avoid touching your eyes and nose. These are the primary routes by which viruses can enter your body.

Hand washing is great at keeping bugs out, but a strong immune is still your primary line of defense. An often-overlooked way to strengthen your immune system and keep from getting sick is to get plenty of sleep. A recent study at Carnegie Mellon showed that people who slept less than seven hours a night were three times more likely to catch a cold than people who slept eight hours or more. Obviously, a well-rested immune system is one that’s best equipped to keep you flu-free.

Other than getting enough sleep, the best boost you can give your immune system comes from the same big three that benefit your body in general: eat a healthy diet with plenty of fruits and vegetables, get moderate exercise, and work to reduce stress. Just as balanced nutrition that’s heavy on good fats and antioxidants and regular exercise pump up your immune response, stress can impede your body’s ability to stay well.

Thus, the good news is, most of what helps you avoid both seasonal colds and flu and new bugs like H1N1 are things that work you keep you healthy all time. And even if you do get sick, you can rest assured that a your robust immune system will help your body heal itself and get you back on your feet as quickly as possible.

Traditional Chinese medicine credited maitake and other mushrooms with having medicinal powers for centuries, but in the last 30 years Japanese researchers have examined the specific ways mushrooms act within the body to fight disease and improve health. The results have been encouraging. According to various studies, maitakes appear to boost the immune system, reduce blood sugar levels, aid in lowering blood pressure, encourage weight loss, and help to both prevent and fight cancer.

Most of maitake’s health benefits seem to come from one main source. They contain beta-glucan, a polysaccharide compound thought to help the immune system by activating effector cells like macrophages, natural killer cells, and T cells. In addition to their role in general immunity, these types of antibodies also act against cancer. The polysaccharide is also thought to be the source of the mushroom’s ability to control blood sugar to help manage diabetes and improve weight loss.

On top of all that, maitakes are also a rich source of minerals like potassium, calcium and magnesium, B vitamins, and amino acids. With all that and the fact that they taste great too, it’s more than worth checking out these exotic fungal gems.

For an even easier way to harness the power of maitake mushrooms for your health, also check out Perricone MD’s Maitake Mushroom Extract.

A study of olive oil’s major antioxidants published in Molecular Nutrition & Food Research has identified the source of its cardiovascular benefits. When free radicals act on LDL, a.k.a. “bad,” cholesterol in the blood the oxidization that results contributes to heart diease. The study compared the effect of affects of four polyphenolic compounds from olive oil on red blood cells that had been exposed to a free radical generating chemical.

A compound called DHPEA-EDA was shown to have the strongest protective action on the blood cells, even in low concentrations. As it turns out, DHPEA-EDA makes up as much as half the antioxidants in olive oil, a very high level when compared to other oils.

The hope is that this research could lead to so-called “functional” olive oils produced to maximize the amount of this powerful antioxidant. Considering what a cardiovascular boon olive oil already, the idea of supercharged oils on the horizon is great news for everyone’s heart.

A new Australian study that interviewed thousands of volunteers since 1991 aims to shine a new light on HRT. It found that HRT use peaked in 2000 when 22 percent of women over the age of 50 were taking it. Since the Women’s Health Initiative story broke, the number has fallen to 11.8 percent. At the same time, increasing numbers of women are trying untested and unapproved alternatives to ease their menopausal symptoms.

The Australian study purports to show that problems with the WHI’s structure and data interpretation, combined with flawed reporting on its results led to widespread misconceptions about about the risks and rewards of HRT.  In fact, there’s evidence that hormone replacement therapy, particularly in the early years of menopause, can have beneficial effects on bone, heart, and brain health. For example, most of the participants in the Women’s Health Initiative were 13-14 years into menopause, so the study missed the fact that HRT can prevent the thickening of arteries in women when taken during first five years of menopause.

Additionally, many media sources incorrectly reported the WHI data to mean that 26 percent of women taking HRT would develop breast cancer. In reality, it showed an increased breast cancer risk of less than a 0.1 percent per year. A woman’s genetics, background, and factors including the exact kind and duration of her HRT regimen  can have a more pronounced effect on her likelihood of getting breast cancer.

This study should urge women and their doctors to take another look a their menopause treatment options. An individual approach to each woman’s age, risk factors, health, and quality of life concerns may find that the benefits of hormone replacement therapy outweigh the risks. HRT may not the the panacea it was once viewed as, but used correctly, it can be an important tool in treating the physical and emotional effects of menopause.

Clearly good sleep is crucial to good health, but how can something so natural be so hard to do well? Popular sleep myths could be part of the problem. For example, many people think they can skimp on sleep during the work week and make it up by sleeping later on weekends. In reality, once you’ve developed a sleep deficit, you can’t get those lost hours back. More importantly, maintaining a consistent bedtime and waking schedule is one of the best things you can do to fall asleep easily and wake up refreshed.

Another myth that could be dragging you down is that people need less sleep as they get older. Adults need between seven and nine hours a night, regardless of age. Using the passage of another birthday as an excuse for only getting five hours a night is doing your body a disservice.

It may seem obvious, but a good night’s sleep starts in a well prepared room. Dark, cool, and quiet are the words to keep in mind. If your bedroom doesn’t fit the bill, invest in ear plugs, an eye mask, light blocking drapes, and a fan or white noise machine. Also, banish the computer and TV. Your bedroom should be a sanctuary away from your daily life.

It’s even more important to prepare yourself. Alcohol, caffeine, and food less than two hours before bed can all act as stimulants. Also, don’t expect to go from fully alert to asleep in an instant. Things like gentle yoga, meditation, breathing exercises, or a warm bath can all help to relax your muscles, calm your mind, and transition you to sleep.

Finally, if your best efforts still result in tossing, turning, and racing thoughts, don’t just lie there and count sheep. You can’t force yourself to fall asleep; trying too hard will only push rest farther away.  Get up and do something relaxing like reading in another room until you feel calm enough to capture the benefits of a good night’s sleep.

For more ideas to help improve your sleep, check out Women’s Health.