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When to take Vitamins

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When to take Vitamins

If You Take Vitamin A


Watch the amount of what’s called preformed vitamin A. If you’re pregnant, doses over 10,000 IU a day can cause birth defects. High levels of both A and the usually safe beta-carotene (a substance that the body coverts to vitamin A) may raise your chances of having lung cancer if you’re a smoker, and maybe even if you’re a former smoker.

Prenatal Vitamins and Morning Sickness

Extra folic acid and iron are very important for a healthy baby. You might even take folic acid before you get pregnant. But prenatal vitamins can make nausea worse, mostly because of the iron. If this happens to you, pair your prenatal vitamins with a light snack before you go to bed. Talk to your doctor about the best prenatal formula for you.

When to Take Water-Soluble Vitamins




Water dissolves them, and your body doesn’t store them, so most must be taken every day. They include C and the B’s: thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). Take them with or without food, with one exception: You’ll absorb B12 better with a meal. If you also use vitamin C, put 2 hours between them. Vitamin C can keep your body from using B12.

When to Take Fat-Soluble Vitamins

Vitamins A, D, E, and K need to go with fat from a meal for your body to absorb and use them. But you don’t need a lot of fat — or any saturated fat. The healthy plant-based kind you find in foods like avocado or nuts will do just fine.  

If You Take Iron Supplements


You absorb iron best on an empty stomach. Take it with water or, better yet, a citrus juice: Iron and vitamin C have a tag-team effect. If it makes you queasy, save it for right after a meal. But don’t mix it with calcium or high-calcium foods — these interfere with iron. You won’t take in either one fully. Men and postmenopausal women should skip supplements with this mineral unless a doctor says otherwise. The average MVM has more than you need.

Are Gummies Any Good?


Opinions about gummy vitamins are mixed. One study found that people who take vitamin D in gummy form get more from it than from a tablet. On the other hand, gummies can have a lot of sugar and calories. And because they taste like candy, it’s easy to go overboard and eat too many. They may even cause cavities. Also, not all brands contain all essential vitamins and minerals. Some may not even contain the amounts listed on the label.

Look for Quality Checks

Since the FDA doesn’t regulate supplements, look for brands that have been “verified” by one of the three companies that test supplements in the U.S.: Pharmacopeia, Consumer Lab, or NSF International. These testing organizations verify that what’s on the label is in the bottle in the right amounts.

If
You Take Mineral Supplements

Large doses of
minerals can compete with each other to be absorbed. Don’t use
calcium, zinc, or magnesium supplements at the same time. Also, these
three minerals are easier on your tummy when you take them with food,
so if your doctor recommends them, have them at different meals or
snacks. Don’t take any individual mineral at the same time as an
MVM or an antioxidant vitamin formula, like one with beta-carotene
and lycopene. 


Supplements and Your Prescriptions

Even essential
nutrients can interfere with many common medications. If you take a
traditional blood thinner like warfarin, just the small amount of
vitamin K in an MVM can cut its strength. Taking more than 1,000 mg
of vitamin E per day can raise your risk for bleeding. And if you
take thyroid medication, taking calcium, magnesium, or iron within 4
hours can cut its strength. Ask your doctor about how best to time
it.

The Alphabet of
Amounts

RDA
(recommended daily allowance) is the daily amount of a nutrient you
should get, based on sex and age. DV (daily value) is the percentage
of a nutrient that a supplement or food serving adds to the average
daily diet for all ages. UL (upper limit) is the most of a nutrient
you should get in a day. Side effects from big doses range from
tiredness or diarrhea to kidney stones or organ damage.

Know What’s
Inside

There’s no
one standard MVM formula. Some have more nutrients than recommended.
Others may come up short on some RDAs. For instance, the amount of
calcium you need to meet the RDA is too much to fit into a tablet
that you could easily swallow. Scan the full ingredients list so you
know exactly what’s in the supplement you’re considering. This
will also help you know if you need to time when you take it. 


Opinions about gummy vitamins are mixed. One study found that people who take vitamin D in gummy form get more from it than from a tablet. On the other hand, gummies can have a lot of sugar and calories. And because they taste like candy, it’s easy to go overboard and eat too many. They may even cause cavities. Also, not all brands contain all essential vitamins and minerals. Some may not even contain the amounts listed on the label.

Look for Quality Checks


Since the FDA doesn’t regulate supplements, look for brands that have been “verified” by one of the three companies that test supplements in the U.S.: Pharmacopeia, Consumer Lab, or NSF International. These testing organizations verify that what’s on the label is in the bottle in the right amounts.

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Proof that cancer is sweet on sugar

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Proof that cancer is sweet on sugar

A new study published in Cancer Epidemiology, Biomarkers & Prevention shows that women who drink sugar-laced soda five or more times a week are 85% more likely to die from breast cancer than women who never or rarely drink sugary sodas. They were also 65% more likely to die from all causes than non-indulgers.

The researchers from the University of Buffalo followed 927 women, ages 25 to 79, who had been diagnosed with breast cancer for a median of nearly 19 years. They suggest that sodas are so lethal because they contain a lot of sucrose and fructose, which pump up both glucose levels and secretion of insulin. Those two are known to be associated with a higher risk of breast cancer, the researchers point out.

Opting for tea, coffee and water is the smart move. Some studies suggest drinking more than three cups of green tea a day is associated with a 27% reduction in your risk of breast cancer, and some say five cups of coffee can have breast cancer-fighting benefits too. What we do know is that tea and coffee offer other benefits, ranging from boosting heart and brain health to strengthening your immune system and fighting inflammation — and no cancer risks.

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Dr. Lane’s Thoughts XXXII

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Dr. Lane’s Thoughts XXXII

1) Please stop making excuses for why your kids are less capable than you. Yes, they live in a different world than you but you lived in a different world than your parents so your argument doesn’t hold water.  Also, a teenager is not biologically, physically, or mentally different today than when you were the same ago.

On the other hand, if you want to raise entitled and weak kids then go ahead and continue what you are doing.  You are doing a fine job of creating dependent kids who will always need their parents to bail then out through all the “crises” of normal life.  You know those ‘crises’, like getting and keeping a job, getting a car repaired, buying groceries, waking up before 10 AM, being dependable, getting a bank account, dealing with romantic entanglements or ending those same entanglements.  You know, those crises that you learned and survived that you are certain that they cannot handle and never will be able to because you are (and always have been) much tougher.  idiot kids are not born, they are created.

2) My dog (Leo #4, almost 3 years old) thinks that I belong only to him.  If I kiss my wife Leo has to be there, between us, making sure that my wife doesn’t get to kiss what Leo thinks belongs to him! [This feeling doesn’t do both ways; my wife is fine with Leo kissing me].  Leo loves my wife and his favorite place to sleep is next to my daughter but he definitely has possessive tendencies about me.

3) If I could own one farm animal it would be a goat.  I think that they look like so much fun.  If I could own one wild animal it would be an otter.  Otters always look like they are having a good time.  The problem with having either one is that you can’t take these social animals away from their own kind and that means owning several of them and now I am getting into “crazy land” of animals.  It is best for me just to enjoy them on a farm or in a zoo.

4) For those of you who could pay their rent but didn’t because of the moratorium on evictions, do you intend to pay up when the pandemic is over?  Do you intend to wait out a full eviction by not paying what you owe?  Where do you think you can move to once you get evicted for not paying up your full debt?

5) This is for all those people who have never asked me, “what does Dr. lane eat for breakfast?”.  What can I say but…”thanks for asking!” and now I will answer the question (that no one asked):

[It is always the same thing for breakfast]: 16 ounces of a fruit concoction/drink that I make fresh each morning from the pounds of fruit and stuff I keep in the house just for making this drink.

To do this you must have POUNDS of fruit of every kind all the time.  I am talking about being on a first-name basis with the produce guy at many markets!  All of this is put into a NINJA blender (a very strong grinder/mixer that lasts forever).

This morning:

Banana

kiwi

oranges (mandarins actually)

sliced almonds

chia

celery

grapes

ginger

turmeric

blueberries

strawberries

And this was only this morning.  This is what I drink every morning with seasonal variations.  

6) Gloves and masks!  Use them!  They work!

I am not just writing about preventing COVID-19, I mean all infectious diseases.  This pandemic has caused me and my staff to use masks and gloves every minute while in the office and the results have not only included preventing the spread of COVD-19 but also not influenza or colds.  Now that is good news and the information I need to continue this regiment for the rest of my career!

7)  I remember looking at a photo of a child that my mother had found.  I assumed it was a picture of her with the loose puffy gown for clothing and the long black shiny hair.  I showed it to her to ask her how old she was when the photo was taken.

“Oh, that isn’t me, that is your Uncle Art”, she stated.

I laughed with the uncontrolled hilarity that only a 12 year old could release.  My Uncle Art?  The old man with thinning hair and the set of tools he always carried in a brown bag in his truck (“just in case”).

But that was the way it was back then (1920s).  Clothing for children was unisex and easy to access for changing diapers and neither gender got a real haircut until they were about 3 or 4 years old.  There was no reason that my old uncle wouldn’t have looked like my mother as a little boy.

He was a great guy.  He had a family of 6 kids who look at act a great deal like my own brothers and sister.  Our voices are so similar that my Aunt (Art’s wife) mistakened me for her son when I called her a few years ago.

Arthur Wallach was one of the lead scientists for the Philadelphia Department of Health during the first outbreak of Legionnaire’s Disease back in 1976.

8)  I am moving from one city to another about 6 miles away.  I will be completely moved by April 15 but we are in the process right now.  We hired a woman to clean the new place before we moved in (and she will clean the old place after we are gone), another guy to paint the new place, and a third guy to assist me as I moved stuff from the old place to the new one, cleared out a storage unit, and assist the second guy with the painting.

Our ‘not so’-secret way we get people to work for us?  We pay very well!  When people know we want to hire them they are eager to work for us!  I pay my own employee in my office for 50 hours a week but she works for 37.  Another girl gets $100 for working 5.5 hours on a Saturday at a job she held for 3 years before going on to a very nice job in the district attorney’s office in Elizabeth, NJ.

For all you people who sincerely believe that you have to squeeze every dime and make your employees feel exploited with poor pay and a burden of a job – get bent!  No one will work for you when you need them.

The only way to make money is to make sure that everyone wants to do business with you, everyone makes money, and everyone wants to work for you.


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Periodontitis Tied to Higher Blood Pressure in Otherwise Healthy Individuals

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Periodontitis Tied to Higher Blood Pressure in Otherwise Healthy Individuals

Periodontitis is associated with significantly higher blood pressure in otherwise healthy individuals, a new study suggests.

Researchers examined data on 250 adults with periodontitis and 250 adults without gum disease who were matched by age, sex, and body mass index (BMI). Overall, individuals with periodontitis had 3.36 mmHg higher mean systolic blood pressure and 2.16 mmHg higher mean diastolic blood pressure than controls without periodontitis.

In addition, people with periodontitis were significantly more likely to have systolic blood pressure of 140 mmHg or more (odds ratio 2.3), the study team reports in Hypertension.

“Oral diseases are often overlooked and only when acute problems arise do they trigger a visit to the dentist,” said senior study author Francesco D’Aiuto, head of the Periodontology Unit at the University College London Eastman Dental Institute, in the UK.

Participants’ mean age was 35 years, they were typically a healthy weight, and very few had comorbidities.

“The current study not only confirms an association between gum disease and blood pressure but expands this knowledge to young subjects,” Dr. Guzik, who wasn’t involved in the study, said by email. “This is important, considering the high prevalence of gum disease.”

SOURCE: https://bit.ly/3fAFcO2 Hypertension, online March 29, 2021.

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Moderate Alcohol Consumption Linked to Reduced Cataract Risk

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Moderate Alcohol Consumption Linked to Reduced Cataract Risk

People who drink moderate amounts of alcohol have lower rates of cataract surgery than nondrinkers, researchers say.


The finding, from two databases analyzed by the same research team, doesn’t mean people should start drinking specifically to prevent cataract, said Anthony Khawaja, PhD, associate professor at the University College London (UCL) Institute of Ophthalmology.

But it does add to the overall picture of alcohol’s risks and benefits, he told Medscape Medical News. “It might help inform lifestyle choices.”

Khawaja and his colleagues published the finding in Ophthalmology.

This is true whether researchers look specifically at cataract or at broad measures, such as all-cause mortality. Some recent meta-analyses have concluded either that any or all but a modest amount of alcohol are associated with increased mortality, with benefits for myocardial infarction outweighed by the harms of cancer, diabetes, and other cardiovascular disease.

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Inactivity Drives 1 in 14 Deaths Globally, New Data Suggest

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Inactivity Drives 1 in 14 Deaths Globally, New Data Suggest

The high cost of a sedentary lifestyle just became a bit more evident ― a new global study shows that inactivity drives up to 8% of noncommunicable diseases and mortality.

Physical inactivity, defined as engaging in less than 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, is estimated to have caused 7.2% (95% CI, 5.4 – 9.0) of all-cause deaths and 7.6% (95% CI, 6.1 – 9.3) of cardiovascular disease (CVD) deaths, according to investigators led by Peter T. Katzmarzyk, PhD, associate executive director for population and public health sciences, Pennington Biomedical Research Center, Baton Rouge, Louisiana.

The results, based on population data for 15 health outcomes across 168 countries, were published online March 29 in the British Journal of Sports Medicine.

The current findings support earlier studies that demonstrate that physical inactivity is associated with a significant public health burden. “However, the evidence now shows associations with 10 or more chronic diseases,” Katzmarzyk said. His group believes collaboration on an international scale is necessary to mobilize change regarding this global health issue.

Br J Sports Med. Published online March 29, 2021. Full text

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Artificial Sweetners – they will be the death of you!

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Artificial Sweetners – they will be the death of you!

Saccharine, sucralose, aspartame and acesulfame potassium — these are the most common artificial sweeteners.  Stevia / stevita is not an artificial sweetner because it is derived from a plant source, just like cane sugar is the source of table sugar.

Researchers from the University of Queensland recently tested those four common artificial sweeteners and discovered that they actually contribute to the rise of antibiotic-resistant microbes — very risky stuff — by causing the spread of antibiotic-resistant genes in your intestines.

According to a recent Centers for Disease Control and Prevention report, more than 2.8 million antibiotic-resistant infections occur in the U.S. annually, and over 35,000 people die as a result. But until now, the problem has generally been attributed to the misuse or overuse of antibiotics. This study uncovered another potentially important source of the problem. So read labels on your beverages, candy and baked goods — even whole-wheat bread, granola, Greek yogurt and salad dressings — to stay clear of the fake-sugar troublemakers.

Your reward: You’ll find it is easier to stop indulging in sugary foods if you avoid artificially sweetened ones. Fake sugars try to satisfy your sugar cravings but instead just aggravate ’em! For satisfying taste treats, go for the pure sweetness of fresh fruit, unadulterated whole grains, and one wonderful ounce daily of 70% cacao dark chocolate.

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Directed Dreaming

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Directed Dreaming (modified Dr. Oz article)

Researchers have confirmed that that when you turn your idle thoughts to daydreaming about pleasant memories, a future accomplishment or an event you’re looking forward to, you boost your wellness and increase pain tolerance.

In their study, published in the journal Emotions, the researchers helped volunteers shift from their standard (usually fretful) idle thoughts to pleasant and meaningful daydreaming. Voila! The participants found that they enjoyed thinking about 50% more than when they simply thought about whatever came into their mind.

If directed daydreaming seems like a waste of time, consider this: Another study found 76% of men and 25% of women would rather give themselves an electric shock than be alone with their thoughts! That’s a pretty clear indication that directing your daydreaming along a more positive path might infuse your life with a much-needed sense of relief and happiness. Plus, happy people live longer. One study found that, over 30 years, very happy people had a 14% lower risk of dying, compared with unhappy folks.

So make a list of five meaningful and pleasant things in your life — it can be anything from how you make oatmeal to something you’re working to achieve. Now sit in a quiet spot, breathe slowly and let your mind wander over those topics for five minutes. You’ll face the day with renewed optimism and resilience.

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The surprising habit that can reverse aging

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The surprising habit that can reverse aging 

But when you are younger is exactly the time to start thinking about how to optimize your lifestyle to age well.

“There are huge strides being made in aging biology” that point to ways that we can potentially slow the aging process, says Steele, 35, whose research focuses on the ways that the body ages at a cellular level.

“We have loads and loads of different ways in the lab to slow down and reverse this process.”

Tweaks to your lifestyle can go a long way: A 2018 study from Harvard found that people who followed five habits — eating a healthy diet, exercising regularly, keeping a healthy body weight, not drinking excessive amounts of alcohol and not smoking — increased life expectancy by up to 10 years.

Here are three simple habits Steele says you can add to your routine today to push back on the aging process:

Take care of your teeth

It may sound surprising, but there is a connection between your oral health and aging.

“There’s quite good evidence accumulating now that brushing your teeth can stave off heart disease and maybe even dementia,” Steele says.

It all comes back to inflammation, which is a normal part of the body’s defense to injury or infection, according to the National Institutes of Health.

Poor oral hygiene can lead to an excess of bacteria in your mouth that causes tooth decay and gum disease. “Basically, that is chronic inflammation constantly buzzing around in your mouth,” Steele says.

Chronic low-level inflammation causes your immune system to become less effective at dealing with actual threats, such as age-related disease, Steele says.

In other words, chronic inflammation fuels aging, but “by brushing your teeth, you can potentially slow down that process,” Steele says.

Wondering if you’re brushing enough? A Scottish study found that people who brushed their teeth twice a day had a lower heart attack risk than those who only brushed once a day.

And the American Dental Association recommends brushing two times a day for two minutes using a toothpaste with fluoride, and flossing daily.

Stay active

From reducing inflammation to boosting the production of collagen cells, exercise benefits several aspects of your biology on a cellular level, which in turn affect how you age, Steele says.

Research has shown that people who have consistently high levels of activity have longer telomeres, which are caps at the end of chromosomes that shorten as you age. Adults with high physical activity levels (defined as 30 minutes of exercise five days a week) had telomeres that were nine years “younger” than those who are sedentary, a 2017 study found.

And cardio exercise appears to have a more robust effect on aging than resistance. A 2018 study found that high-intensity interval (aka HIIT) and endurance training lengthens telomeres better than resistance training.

Exercised muscles also have more mitochondria, which is often referred to as the “powerhouse” of the cell that generates most of its energy, Steele says. This is key to aging, because research shows that as you age, your mitochondrial quality and activity declines, which is leads to the development of a wide range of age-related diseases.

It doesn’t take much exercise to drive change: A 2013 study out of Harvard found that as little as 15 minutes of exercise every day increased life expectancy by three years.

Get good sleep

Sleep is like “spring cleaning” for your brain, according to Steele. During sleep, your brain essentially flushes out toxins, including some that are associated with Alzheimer’s disease.

But not sleeping too much is also important (just as important as getting enough sleep, in fact): Systemic reviews of research on sleep and mortality have shown that getting less than seven or eight hours of sleep is associated with an increased chance of death, but sleeping more than 11 hours a night is associated with an even larger increase.

Prioritize sleep hygiene, or habits that help you sleep better, such as having a consistent bedtime, avoiding caffeine and alcohol before bed and removing electronics from your bedroom.

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Caffeine Before Exercise Helps You Burn Fat

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Caffeine Before Exercise Helps You Burn Fat

Taking caffeine — or drinking strong coffee — half an hour before aerobic exercise can increase fat-burning, according to a new study published in the Journal of the International Society of Sports Nutrition.

The effects of the caffeine are higher if the exercise is done in the afternoon rather than in the morning, the authors wrote.

“The recommendation to exercise on an empty stomach in the morning to increase fat oxidation is commonplace,” Francisco Jose Amaro-Gahete, PhD, the lead author and a physiologist at the University of Granada, said in a statement.

“However, this recommendation may be lacking a scientific basis, as it is unknown whether this increase is due to exercising in the morning or due to going without food for a longer period of time,” he said.

As part of the study, 15 men (with an average age of 32) completed an exercise test four times at 7-day intervals. They took a 3 mg/kg dose (3 milligrams for every kilogram of their body weight) of green coffee bean powder, about the equivalent of a strong coffee, or a placebo dissolved in water. Each person completed the test under all four conditions in a random order and took the caffeine or placebo 30 minutes before each test at 8 a.m. and 5 p.m.

On test days, the participants took the caffeine or placebo and rested for 30 minutes before starting a cycling exercise. The research team standardized the conditions before each test — including the hours elapsed since the last meal, the consumption of stimulants, and physical exercise — and measured for the fat oxidation, maximum oxygen uptake, and exercise intensity.

Overall, the research team found that taking a dose of caffeine 30 minutes before an aerobic workout increased fat oxidation during exercise regardless of the time of day. At the same time, the rate of fat-burning was higher in the afternoon than in the morning for equal hours of fasting.

Compared to the placebo, caffeine increased fat oxidation by 10.7% in the morning and 29% in the afternoon. Caffeine also increased exercise intensity by 11% in the morning and 13% in the afternoon. The maximum oxygen uptake was also higher in the afternoon.

“Overall, these results suggest that a combination of acute caffeine intake and exercise at moderate intensity in the afternoon provides the best scenario for individuals seeking to increase whole-body fat oxidation during aerobic exercise,” the authors wrote.

This study was supported by the University of Granada Plan Propio de Investigación 2016—Excellence actions: Unit of Excellence on Exercise and Health and the Junta de Andalucía, Consejería de Conocimiento, Investigación y Universidades. The authors have disclosed no relevant financial relationships.

J Int Soc Sports Nutr. 2021;18:5. Full text

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