Vitamins, minerals & supplements Archive

Cannabis use among older adults has been steadily increasing, due to lessening stigma and increased interest in using medical marijuana. But there are specific concerns for older people, so anyone considering this option should have a conversation with their doctor weighing the benefits and risks.

How much dairy should you consume each day? And are some dairy products or milk alternatives better for heart health than others?

These days, the supermarket dairy aisle can be tricky to navigate. Along with the nonfat, 2%, and full-fat cow's milk lining the refrigerated shelves, you'll often find a dizzying array of plant-based milk alternatives made from different nuts, beans, and grains. Even the yogurt and cheese sections now feature nondairy products, such as coconut yogurt and cashew cheese.

The expanded choices reflect the growing trend toward plant-based diets, which people embrace for a range of reasons. Some people minimize or avoid meat, dairy, and other animal-based foods because of religious reasons or concerns about environmental sustainability or animal welfare. People who are focused mainly on a heart-healthy diet know to steer clear of red and processed meat. But when it comes to dairy products, the story isn't quite as straightforward.

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You've heard (in these pages, and others) that a healthy lifestyle can stave off chronic disease. But just how many extra disease-free years might you get from that healthy lifestyle? A lot, suggests an observational Harvard-led study published online Jan. 8, 2020, by The BMJ. Researchers evaluated more than 30 years' worth of health data from 111,000 people who were free of cancer, diabetes, and cardiovascular disease at age 50. Compared with those who didn't follow any healthy lifestyle habits, those who followed four or five healthy habits had an additional decade of disease-free living. The elements of a healthy lifestyle will come as no surprise: don't smoke, limit alcohol intake, eat a healthy diet, maintain a healthy weight, and exercise at least 30 minutes per day. The surprise is just how many additional disease-free years a healthy lifestyle can give you.

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Smoking tobacco is a major cause of high blood pressure, heart disease, heart attack, and stroke. But did you know that smoking marijuana may also be associated with the same problems? A Harvard research review published Jan. 28, 2020, in the Journal of the American College of Cardiology found that more than two million U.S. adults with cardiovascular disease are smoking pot despite the risks, although they may not be aware of the potential link to heart problems. Studies on marijuana use have been limited, primarily because the substance has been illegal for decades. Scientists are calling for more research, since medical marijuana use is now legal in more than 30 states, and recreational use is legal in 11 states and the District of Columbia. "Until we have more answers about the connection between using marijuana and heart problems, you should consider avoiding smoking any form of pot if you have known heart disease or a high risk for a heart attack or stroke," suggests Dr. Deepak L. Bhatt, a study author and editor in chief of the Harvard Heart Letter.

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Here's how to maintain your current active lifestyle.

Older adults want to enjoy their independent living as long as possible. Yet this can become a challenge as people face more health issues.

"Most life changes that cause older adults to lose some or all of their independence occur either gradually or suddenly," says Dr. Jennifer Rhodes-Kropf, a primary care geriatrician at Harvard-affiliated Hebrew SeniorLife's Center Communities of Brookline, Mass. "You need to stay on top of critical areas that can jeopardize your health and lifestyle."

Research we're watching

Sticking to certain healthy lifestyle habits at midlife could add disease-free years to your life, according to a study from the Harvard T.H. Chan School of Public Health. Study authors found that 50-year-old women who maintained five healthy habits — exercising at least 30 minutes a day, following a healthy diet, maintaining a body mass index in the normal range, having no more than one serving of alcohol a day, and not smoking — lived on average 10.7 more years free of diseases, including diabetes, cardiovascular disease, and cancer, compared with initially healthy women who practiced none of those habits at age 50. Their findings, published online January 8 by BMJ, were based on 34 years of data from the Nurses' Health Study and the Health Professionals Follow-up Study, which involved more than 73,000 women and some 38,000 men.

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On call

Q. More and more nutrition advice seems to be anti-sugar these days. So are artificial sweeteners a good alternative, especially when it comes to weight loss?

A. Many people consume artificial sweeteners, which include acesulfame, aspartame, neotame, saccharin, stevia plant extract, and sucralose, because they want to lose weight, avoid the "empty" (non-nutritious) calories of sugar, or avoid weight gain. Replacing concentrated sugar with products that have few, if any, calories should tilt energy balance in favor of weight loss. Some short-term studies suggest that artificial sweeteners may have that effect.

Research we're watching

Doctors have been overprescribing opioids for chronic musculoskeletal pain, according to a December 2019 study in The Journal of Pain. Researchers looking at data from a survey conducted between 2007 and 2015 found that doctors more often prescribed pills, either non-opioid or opioid, rather than physical therapy, counseling, or other nondrug interventions — a practice that is directly at odds with what experts now recommend, including those in the CDC Guideline for Prescribing Opioids for Chronic Pain. At their first visit with the doctor, people were most often prescribed non-opioid painkillers (40.2%) or opioids (21.5%), followed by counseling, nonpharmacological treatments, and physical therapy. Study authors say this shows there is room for improvement through education. However, it's worth noting that the time period studied (2007 through 2015) preceded much of the recent work and advocacy aimed at reducing prescriptions of opioids.

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Among all the grains, oats appear to be the most effective when it comes to lowering cholesterol. In fact, back in 1997, oatmeal was granted the first food-specific health claim permission by the FDA, based on research showing that soluble fiber from oats lowers the risk of heart disease.

Soluble fiber, which dissolves in water, forms a gel in the intestines. This gel traps some of the cholesterol in your body, so it's eliminated as waste instead of entering your arteries. Some evidence also suggests that eating oats helps regulate blood sugar levels and helps you feel full.

Research we're watching

A new kind of drug given by injection can lower blood levels of lipoprotein(a), or Lp(a), a fatty particle linked to a heightened risk of heart attack and narrowing of the aortic valve, according to a study published January 1 in the New England Journal of Medicine.

Up to one in five people has a very high level of Lp(a), which is nearly completely determined by a person's genes. Lp(a) particles are similar to the better-known LDL cholesterol particles but with an extra protein coiled around each particle.