2.18.2012

Drinking to your health?


In France, a common expression when toasting loved ones is: À votre santé! Translated, this means: To your health! And it turns out that research is revealing that moderate drinking may improve our well being. In fact, people who drink alcoholic beverages moderately have a much lower risk of heart attacks and strokes than those who abstain or abuse it. 


Studies that focus on alcohol consumption and health show that it doesn’t matter what type of beverage contains the alcohol. It appears alcohol itself provides the majority of the cardio-protection by favourably influencing our blood cholesterol -- which prevents plaque from clogging our arteries -- and providing an anti-coagulant effect that reduces the likelihood of blood clots.


Wine, particularly red wine, may provide additional benefits because of polyphenolic compounds that are concentrated in grape skins. While both red and white wines contain phenolic compounds, they’re more abundant in reds since these wines are made with the skins.




 “So far over 200 polyphenolic compounds have been identified in red wine and many act as antioxidants,” says Iain Philip, the senior wine instructor at the Art Institute of Vancouver and part-owner of Barbariain Wine Consulting.


 “One compound getting most of the attention is resveratrol, which appears to have a positive effect on cardiovascular health. But researchers aren’t clear whether it’s the individual components in wine that provide the health benefits or if it’s how all the different compounds work together.”


But do these studies looking at wine and health take into consideration other factors that improve our physical well being? Wine drinkers are usually from higher social-economic classes and have access to good medical care, not to mention healthier lifestyle choices. Drinking wine won’t impart the same benefits if we aren’t eating well, maintaining a healthy weight, avoiding smoking and exercising regularly.


The key to deriving the positive health effects of wine and other alcoholic beverages is not over-imbibing. Excessive drinking increases our risk of coronary heart disease. 


In Canada, moderate drinking is defined as 1 to 2 standard drinks daily with a maximum weekly total of 9 and14 drinks for women and men, respectively. A standard drink is 12 ounces of beer at 5 per cent alcohol by volume (abv), 1.5 ounces of spirits at 40 per cent abv, or 5 ounces of wine at 12 per cent abv. A wine that’s higher than 12 per cent abv will provide more than a standard drink in each glass.


Our drinking pattern matters as much as the volume we consume. If we drink, we should have a little on a regular basis and not save up our weekly total for the weekend.


If you don’t drink alcohol now, don’t start because of possible heart health benefits.   For a variety of reasons, some of us shouldn’t go near the stuff. But if you do like a beer or glass of wine, relax and enjoy yourself being mindful not to over-indulge.  


published in The Beacon, February 1, 2012

2.08.2012

Using caution with calcium


As is almost always the case in life, having too much of a “good thing” doesn’t mean we’ll be happier or healthier folks. And when it comes to our eternal pursuit of health and well-being from dietary supplements, this adage is proven true time and time again.


In a study published in the British Medical Journal, researchers reported that calcium supplements could increase the risk of heart attack by as much as 30 per cent.


According to University of British Columbia nutrition professor, Dr. Susan Barr, this carefully conducted study revealed that high intakes of supplemental calcium, consumed without vitamin D, appear to slightly increase the risk of cardiovascular events in older adults. 


However, Barr cautions that the effects of taking both a calcium and vitamin D supplement are still not known since the study only included trials of large calcium doses.


“The study authors speculate that a possible mechanism for the increased risk of heart attack may be due to rapid increases in serum calcium [meaning the amount of calcium in our blood], which occur after consuming a large supplemental dose”, says Barr in an interview. 


Research has repeatedly shown that we’re better off getting calcium from food rather than pills; the increase in serum calcium is much less when the nutrient is coming from dietary sources such as low fat milk products, fortified soy beverages and some leafy greens. 


“This finding supports the concept that if calcium supplements are needed because of food dislikes, a milk allergy or lactose intolerance, they should be taken with meals and in divided doses”, adds Barr.


The University of California, Berkeley, Wellness Letter recommends that we spread our calcium intake throughout the day so we don’t exceed 500 milligrams from food and supplements at any one time. Taking in more of the nutrient is futile because the more we get at one sitting, the smaller the proportion our bodies absorb. 


A good rule of thumb is to take no more than 300 milligrams of elemental calcium from a supplement at a meal or snack. Check the package label to see how much elemental calcium the supplement provides per tablet or dose. 


Also look on the package for the type of calcium used in the supplement; those made with calcium carbonate, calcium citrate or calcium citrate malate are considered high-quality because they’re well absorbed by the body.


Calcium carbonate requires stomach acid in order to be absorbed properly, so it’s best to take this supplement just after finishing a meal or snack. Calcium citrate and calcium citrate malate aren’t as dependent on stomach acid; they can be taken before or after eating. 


Although it’s important to consult with your physician first, anyone taking medications that reduce stomach acid such as Prilosec or Zantac should consider taking calcium citrate. Lower amounts of stomach acid means calcium carbonate won’t be well absorbed..


Calcium citrate or calcium citrate malate are most likely better choices for individuals over 50 since stomach acid production tends to decrease with age.


Ultimately, it’s important for us to aim for the recommended daily intakes of calcium (1000 mg for adults 19 to 50 years of age; 1200 mg, for those who are older) and not exceed them excessively. 


If we’re taking a calcium supplement to meet our needs we should also be consuming vitamin D to promote its absorption. Health Canada recommends that all adults 50 and older take 400 International Units (IU) of vitamin D each day. And unless we’re under medical supervision, our intake shouldn’t exceed 2000 IU.


For more information regarding calcium-rich foods, visit the B.C. Dairy Foundation to order their Calcium Calculator brochure.