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The Mediterranean diet is often the primary focus of many scientific studies due to its protective effects against various age-related chronic diseases. Particularly, a high consumption of olive oil determines these properties. It contains substances that are particularly beneficial for our health, and its pleasant taste makes is tasty and suitable for everyone.

OLIVE OIL AND ITS HEALTH BENEITS
The daily consumption of extra-virgin olive oil (EVOO) helps to counteract the rise in post-meal blood sugar, especially when consuming foods with a high glycemic index, and for individuals living with Type 1 diabetes. Oleic acid, found in olive oil, reduces fasting blood sugar and insulin sensitivity, thus also improving blood circulation.

This has also been proven in healthy subjects. Another beneficial effect of olive oil is closely connected to the prevention of cardiovascular diseases. Specifically, the presence of monounsaturated fatty acids can improve the biosynthesis and metabolic process of cholesterol. Total cholesterol levels are reduced: oleic acid helps reduce “bad” LDL cholesterol, and the presence of polyphenols helps increase “good” HDL cholesterol. As a result, the formation of atherosclerotic plaques is minimized, which can obstruct blood vessels and lead to cardiocirculatory problems like stroke or heart attack. Oleic acid, polyphenols, and vitamin E contained in EVOO, in addition to protecting the arteries from oxidative damage, and atherogenesis, help decrease blood pressure. These observations have been proven by scientific research.

Other studies point to the protective effects of olive oil, especially EVOO, against tumors, as it contains various substances that can trigger the death of cancer cells. For example, oleic acid, squalene, and polyphenols have anti-tumor effects and can prevent the risk of breast and ovarian cancer. The polyphenols found in olive oil can even protect against colorectal cancer. Other investigations have linked the intake of EVOO and healthy bone density and with protective effects against osteoporosis. Furthermore, recent scientific research shows that olive oil has a protective effect against cognitive decline.

OLIVE OIL, DIGESTION, AND INTESTINE
Extra-virgin olive oil is the most digestible vegetable oil, thanks to the high content of monounsaturated fatty acids. The high concentration of oleic acid (65-80%) can reduce gastric secretion and prevent/heal gastritis and ulcers. Oleic acid stimulates the gallbladder and promotes fat digestion. Its chemical structure makes it fluid, and facilitates the passage along the intestinal mucosa, with a mildly laxative effect (if taken on an empty stomach). Furthermore, polyphenols in olive oil have an important anti-microbial activity.

THE RIGHT AMOUNT OF OLIVE OIL
According to experts, 10-20g/day (1-2 tbsp) EVOO is enough to experience health benefits.

Its high smoke point (180-210 ° C) also makes it suitable for cooking, extra virgin olive oil is also suitable for cooking, but the degradation of its bioactive compounds can lead to the formation of stomach irritants and be toxic to the liver. It’s better to consume raw EVOO during meals to preserve its nutritional properties.

 

SOURCES

1. Valls-Pedret C et al.; Mediterranean diet and age-related cognitive decline: a randomized clinical trial; JAMA International Medicine 2015 Jul.
2. Guasch-Ferré M et al.; Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study; BMC Med. 2014 MayG
3. Sofi F et al.; Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic rewiev an meta-analysis; The American Journal of Clinical Nutrition 2010 Nov.
4. Sofi F et al.; Mediterranean diet and health status: an updated meta-analysis and proposal for literature-based adherence score; Public Health Nutrition 2014 Dec.
5. Estruch R et al.; Mediterranean diet for primary prevention of cardiovascular disease; The New England Journal of Medicine 2013 AprE
6. Bendinelli B; Fruit, vegetables, and olive oli and risk of coronary heart disease in Italian women: the EPOCOR Study; The American Journal Clinical of Nutrition 2011 Feb.

López-Miranda J et al. Olive oil and health: summary of the II international conference on olive oil and health consensus report, Jaén and Córdoba (Spain) 2008. Nutr Metab Cardiovasc Dis. 2010 May.

Vitamin C is essential for health. Also known as ascorbic acid, it is a water-soluble vitamin that has to be introduced with our diet because our body does not synthesize it.

THE BENEFITS OF VITAMIN C

Vitamin C is key to many important functions, and essential for overall well-being. First of all, it stimulates the immune system by protecting us from seasonal respiratory illnesses, and also has anti-viral and anti-inflammatory properties. It helps prevent flu and cold symptoms, and can even help alleviate some of the effects of asthma. Vitamin C and Vitamin E are important for our health thanks to their antioxidative properties that protect against free radicals and cellular aging. The antioxidative role of Vitamin C can also prevent and treat tumors.

Vitamin C is involved in the synthesis of collagen, a structural protein that is essential for the formation of connective tissue (epidermis, muscle, bone, cartilage, etc.). It both helps keep tissue healthy and repair damaged tissue. For example, it stimulates wound healing, prevents bleeding, and repairs fractured bones. Additionally, Vitamin C facilitates the absorption of Iron, as it contributes to the production of red blood cells and the synthesis of hemoglobin. As a result, it can reduce both chronic fatigue and muscle fatigue. This is why Vitamin C is necessary for individuals with anemia.

Vitamin C is also important for the well-being of the cardiovascular system. It keeps arteries clean and cholesterol levels low. It is therefore a valuable key player in preventing heart disease and reducing the risk of heart attack. Furthermore, it is essential for the nervous system as it is involved in the synthesis of certain neurotransmitters and hormones, including norepinephrine and serotonin, which are important for psychological functions and good mood. Vitamin C can even help prevent neurovegetative diseases like Alzheimer’s.

SOURCES OF VITAMIN C

Vitamin C is mainly found in fresh fruits and vegetables, particularly citrus fruits (oranges, grapefruit, and lemons), berries (strawberries and currants), and also in kiwis, cherries, pineapple, melon, watermelon, and papaya (especially fermented). The vegetables that are rich in Vitamin C include leafy greens (spinach, broccoli, cauliflower, turnip, greens, parsley, rocket, beet, thyme, dandelions, and nettle). Solanaceae are also good sources: sweet peppers (red, green, and yellow), tomatoes, chili, and new potatoes. Finally, it can also be found in asparagus and peas.

Vitamin C has a labile structure that is sensitive to light and heat, and can be easily broken down during cooking or simply by the oxygen in the air. For this reason, it is best to consume fresh and well-preserved products. Freezing helps preserve its structure and properties. The best cooking method for Vitamin C rich vegetables is steam. Pay attention to caffeine and nicotine, two substances that limit Vitamin C absorption.

VITAMIN C REQUIREMENTS

The daily requirements range from 75mg for women to 90mg for men, and they have lower and upper limits of 10mg and 200mg per day. In case of Vitamin C deficiency, the most common symptoms are fatigue, muscle soreness, and increased viral infections, and more severe ones include capillary fragility, bruising, unhealed wounds, swelling, and joint pain. In this case, it would be wise not only to increase Vitamin C intake from the diet, but also consider taking supplements.

SOURCES:

1) Vitamine – Informazioni generali – EPICENTRO (Last Accessed 05.30.2019)
2) Vitamine – Studi – EPICENTRO (Last Accessed 05.30.2019)
3) LARN – Livelli di assunzione di riferimento per la popolazione italiana: VITAMINE. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (Last Accessed 05.31.2019)
4) Vitamin and Mineral Supplement Fact Sheets – NIH National Institute of Health (Last Accessed 05.30.2019)
5) Vitamin C – NIH National Institute of Health (Last Accessed 05.30.2019)

Long-chain polyunsaturated fatty acids are divided into two categories: omega 3 and omega 6 fatty acids. They are classified according to their chemical structure and the position of the last double bond: omega 3 fatty acids on the third carbon atom, and omega 6 on the sixth carbon atom.

 

WHAT ARE THE OMEGA 3 FATTY ACIDS?

They are defined as essential fatty acids since our body is not able to synthesize them, however, they are necessary for important physiological functions and must thus be consumed through food. Omega 3 and omega 6 fatty acids undergo different metabolism, with distinct biochemical pathways since they cannot be transformed into each other. The precursors of omega 3 and omega 6 essential fatty acids are alpha-linoleic acid (ALA) and linoleic acid (LA) for omega 6, respectively. Their mechanism of action is based on the transformation into biologically active substances, eicosanoids, which are further split into three molecular categories: leukotrienes, thromboxanes, and prostaglandins. The main derivatives of alpha-linoleic acid are EPA (eicosapentaenoic) and DHA (docosahexaenoic acid).

 

FUNCTIONS OF OMEGA 3 FATTY ACIDS

 

Omega 3 fatty acids play an important role in various physiological functions, and impact different systems of the body. Essential fatty acids, for example, are fundamental components of plasma membranes because they favor fluid and elastic environments and improve endothelial function. For this reason, they are important for healthy skin, especially in the case of dermatological problems like dermatitis and psoriasis. In addition, they also play an important role in the health of the retina and the reproductive system. Furthermore, omega 3s are essential for the development of the nervous system in the embryo, growth, and brain function. They can even reduce the onset of depression and prevent mild senile dementias and Alzheimer’s disease.

 

At the cardiovascular level, they have shown beneficial effects in regulating blood pressure and heart rhythm, as well as elasticity to the walls of blood vessels. In addition, they have an anti-platelet aggregation action, reducing the formation of clots due to atherosclerotic plaques, and thus decreasing the risk of thrombosis. They also limit the levels of triglycerides and bad cholesterol (LDL), and they can prevent cardiovascular disease. Omega3s are particularly useful in combating inflammatory states and autoimmune diseases such as Rheumatoid arthritis, Ulcerative colitis, and Chron’s disease. However, they have been shown to reduce the risk of chronic diseases, such as diabetes and cancer.

 

WHICH FOODS CONTAIN OMEGA 3 FATTY ACIDS?

Vegetables mainly contain omega 3 ALA, which are found mainly in dried fruit (walnuts, almonds, and cashews), seed oils (linseed, chia, sunflower, and pumpkin), in their respective vegetable oils (particularly concentrated in linseed oil), as well as in soybean oil and extra-virgin olive oil. Other vegetable sources of omega 3 are legumes, such as soy, cannellini, and broad beans, and plant-based drinks like almond and oat milk.

 

Foods of animal origin, on the other hand, contain long-chain omega 3 EPA and DHA. They are concentrated in the fat of blue fish that live in cold waters (herring, halibut, mackerel, cod, salmon, sardines, tuna, swordfish, anchovies, sole, plaice) and also fish from lakes and streams such as trout, and whitefish. A good amount of fatty acids is also present in shellfish (mussels, oysters, scallops, and octopus), and crustaceans (lobster, shrimp).

 

WHAT HAPPENS IN THE CASE OF OMEGA 3 DEFICIENCY?

The daily requirement of EPA and DHA is 250 mg per day; but symptoms associated with essential fatty acid deficiency are varied. In children they can cause growth problems, hyperactivity, and behavioral issues, including Attention Deficit Hyperactivity Disorder (ADHD). In adults, skin rashes, inflammatory states, cardiovascular disorders, and other chronic-degenerative diseases. In the case of deficiency, it is recommended to take food supplements in the form of gels containing cod liver oil, sardine, or salmon oil, always under medical supervision or with the help of a nutritionist.

 

>>> For further scientific information about a healthy lifestyle and healthy eating habits, visit the CREATE CURES FOUNDATION AND FONDAZIONE VALTER LONGO websites, where you will also find several publications of clinical studies.

 

SOURCES:

• Longo V., “Alla tavola della longevità” 2017, Vallardi Editore
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: LIPIDI – Società Italiana di Nutrizione Umana – SINU, 2014 (Last viewed 11.13.2021)
• Omega-3 Fatty Acids – NIH National Institute of Health (Last viewed 11.13.2021)
• Omega-3 Fats Deliver Oh Mega Benefits (Last viewed 11.13.2021)
• Omega-3 fatty acids – World’s Healthiest Foods rich in omega-3 fats – The World’s Healthiest Foods (Last viewed 11.13.2021)

 

More than a third of diabetic patients over the age of 30 are wrongly diagnosed with Type 2 diabetes, when in fact they have Type 1 diabetes. These are the results that emerged from a study that was published in Scientific Diabetology (July 2019). The team was led by Augus Jones from the Exeter Medical School (UK).

 

TWO TYPES OF DIABETES TREATED DIFFERENTLY

Before we dive into the new study, it is important to make a clear distinction between the two types of diabetes. Individuals who suffer from Type 1 diabetes have severe insulin deficiency since the cells of the pancreas that produce insulin are not recognized by the immune system and are thus attacked and destroyed. These individuals are often diagnosed during childhood and after 3 years, need to begin insulin treatment (by injection or insulin pumps) to control blood glucose levels.

Individuals with Type 2 diabetes are generally diagnosed during adulthood and, at least in the early stages, can also manage the disease through healthy eating, exercise, weight maintenance, and oral medications. These methods, however, are not effective for the treatment of Type 1 diabetes.

The correct diagnosis of Type 1 diabetes in adults is made difficult by the fact that numerous patients with Type 2 diabetes are thin and have lower genetic risk of type 1 diabetes (p< 0.001). New surveys show that if individuals who are diagnosed with Type 2 diabetes need insulin within the first three years after diagnosis, then it is more likely that they actually suffer from Type 1 diabetes. In this case, further hematological tests would be needed to identify which type of diabetes it is, provide adequate treatment, monitoring, and educational support.

 

THE STUDY IN DETAIL

The researchers monitored 385 individuals with insulin-treated diabetes, diagnosed after age 30, from a cohort of the Diabetics Alliance for Research in England (DARE).

 

21% of them met the inclusion criteria for Type 1 diabetes. Of these, 38% had never been treated with insulin prior to diagnosis, and 47% self-reported having Type 2 diabetes. Rapid insulin requirement was highly predictive of severe endogenous deficiency. In fact, 85% of participants required insulin treatment within one year of diagnosis, and 47% of those initially untreated, who needed it within 3 years of diagnosis, showed severe endogenous insulin.

DOCTORS SHOULD PAY SPECIAL ATTENTION

Individuals with late onset of Type 1 diabetes diagnosed after age 30 have characteristics that are similar to individuals with juvenile-onset Type 1 diabetes. So, it is not easily identified. Doctors need to be aware that patients who do switch to insulin therapy within 3 years of diagnosis, most likely have Type 1 diabetes, and must receive ad hoc treatment and educational support.

SOURCES

Thomas Nick, Augus Jones et al. – Type 1 diabetes defined by severe insulin deficiency occurs after 30 years of age and is commonly treated as type 2 diabetes-“Diabetologia” (July 2019)

“We live in a society exquisitely dependent on science and technology, in which hardly anyone knows anything about science and technology.” – Carl Sagan

Today, November 10, is the World Science Day for Peace and Development, proclaimed in 2001 by UNESCO. This day celebrates the significant role of science in society, the need to involve a wide audience in debates on scientific issues, and the importance of science in our daily lives. In addition to having an informative role on scientific developments, it is also an opportunity to celebrate scientists and encourage our societies to be more sustainable.

This year’s theme is: “Building Climate-Ready Communities”, to raise awareness among the population on the great challenge posed by climate change.

Since its proclamation, this Day has led to the creation of many projects, of funding and of concrete programs for science, all over the world. In addition, it has favored collaborations between scientists whose work is focused on regions facing particular conditions: an example is the foundation of IPSO, the Israeli-Palestinian Organization for Science, an organization supported by UNESCO.

SCIENCE AT HOME AND IN SCHOOLS: CREATE CURES FOUNDATION, FONDAZIONE VALTER LONGO ONLUS, AND THEIR FOUNDER’S COMMITTMENT

Our Foundations’ main objective is precisely that of making discoveries and advances in the scientific field available to everyone, 1) on the subject of longevity and healthy nutrition, a balanced lifestyle, as well as the prevention of many non-communicable diseases (cancer, diabetes, cardiovascular diseases, autoimmune diseases like multiple sclerosis, and neurodegenerative diseases likeAlzheimer’s); 2) regarding integrated therapies that support and render standard therapies more effective in the treatment of many non-communicable pathologies. We do not underestimate the importance of having access to scientific progress, and we work to create scientific dissemination activities that reach as many people as possible. As proof of this last statement:

1) the many highly informative books written by Professor Longo that bring science, progress and scientific discoveries into people’s homes and lives, with the aim of changing our lifestyle for the better or offering support in case of need:

2) Fondazione Valter Longo’s projects in schools, centers for people with disabilities or helpingwomen escaping violence, in addition to nutritional assistance for all those who wish to live a healthy life or those who suffer from severe illnesses. The goal behind each of these projects is to inform and raise awareness regarding proper nutrition and its key role in living a healthy and long-lasting life, as well as offering concrete support and guidelines for those who need it.

With regard to this year’s theme “Building Climate-Ready Communities”, among our many projects, our school projects are of particular relevance, as their goal is to educate students about a healthy and sustainable diet for themselves, the community and the environment by organizing webinars and bycreating school materials and kits for both teachers and students.

By using brainstorming activities, sharing circles, role-playing, mind maps, and storytelling, this project also helps students to better understand environmental problems, their causes and consequences, to grasp the impact of lifestyle and nutrition on the environment, and to start learningabout personal and environmental health, well-being and longevity by practicing self-analysis and self-responsibility.

For more information about our programs for schools visit our website, subscribe to our newsletterand write to [email protected]

OUR ADVICE: A HEALTHY PLANETARY DIET

The Create Cures Foundation and Fondazione Valter Longo Onlus promote healthy and sustainable Longevity and Professor Valter Longo’s Longevity Diet is a healthy planetary diet, in line with the report published by the Eat-Lancet Commission on Food, Planet, and Health in Lancet, a world-leading medical journal.

37 world-renowned scientists, from 16 different countries, and experts in various fields, came together in 2019 to create the report, which defines, on a highly scientific basis, healthy diets (“Planetary Healthy Diets”) for humans that are also sustainable for the planet.

For example, limited or nonexistent consumption of meat, especially red meat, and dairy products, reduced sugar intake and a focus on nuts, vegetables, fruits, whole grains, plant–based protein, and unsaturated fats may have, as indicated in the report, an important impact on one’s own health and on the environment (by counteracting global warming caused by the emission of greenhouse gases).

The same report indicates that a change in diet, such as the one described above, is necessary by by2050 in order to achieve the United Nations Sustainable Development Goals, in compliance with the Paris Agreement on climate change, and avoid serious damage to people and the planet. The aim is to encourage sustainable production systems that can meet the demand by providing a healthy diet to the growing population.

For more information about the Longevity Diet, you can read Professor Longo’s books, subscribe to our newsletter or contact our nutritionists for assistance and nutritional advice at [email protected].

Calcium is an essential trace element for our body. It is the most abundant mineral in the body, and it makes up up to 1.9% of our weight. 98% of calcium is found in the bones, while the remaining 2% is found in teeth and body fluids.

THE ROLE OF CALCIUM IN THE BODY

The main function of calcium concerns the musculoskeletal system. On the one hand, calcium plays a structural role in the formation of bones and teeth; on the other hand, it serves as a reservoir that guaranteessome important metabolic needs and is useful for keeping plasma concentration consistent in the blood.

Calcium also plays other important roles in the body. It helps regulate the contraction of muscles (thus preventing cramps) and influences the transmission of nerve impulses. Moreover, the well-being of the cardio-circulatory system depends on a good calcium intake, as it regulates the heartbeat rate, stabilizes blood pressure, and keeps cholesterol levels at bay, with an overall effect of normalizing blood circulation. Furthermore, calcium is involved in some very specific cellular activities, such as the regulation of membrane permeabilities and cell differentiation. Finally, it is also involved in enzyme activation and in hormonesynthesis.

WHAT OCCURS IN THE CASE OF A CALCIUM DEFICIENCY

In the absence of calcium, various problems may occur. If the deficit concerns the first years of life, this negatively impacts the bones, with the risk of deformations and rickets. When a diet does not contain a sufficient amount of calcium, symptoms range from muscle cramps, tingling, headaches and irritability; up to osteo-articular dysfunctions, such as pain and bone fragility, fractures and osteoporosis. Having an excess ofcalcium can also cause ailments, such as nausea and vomiting, constipation, and mental confusion.

The daily calcium requirement varies depending on age, gender, and health condition. In children 400-500 mg are recommended, in adolescents 1,000-1,300 mg, in adults 800 mg, in the elderly 1,000 mg, in pregnant and nursing women 1,200-1,500 mg. Whatever the case may be, it is good practice to keep blood calcium under control, especially if suffering from kidney stones.

FOODS RICH IN CALCIUM

The foods richest in calcium are milk and dairy products. Some scientific studies, however, suggest that calcium found in dairy products is not easily absorbed by our body. In fact, it seems that the digestion of lactose involves the removal of calcium from the bones, due to excessive acidification caused by the dairy products themselves. Osteoporosis, for example, appears to be closely related to the consumption of dairy products.

Other foods of animal origin that are a good source of calcium are fatty fish (salmon, mackerel, sardines, and anchovies) and trout, shellfish (oysters, mussels, octopus, and squid), crustaceans (shrimp and lobster) and eggs (egg white). Meat, on the other hand, has a low calcium content.

Green leafy vegetables (spinach, chicory, chard, broccoli, savoy cabbage, cabbage, and turnip greens) are also rich in calcium, along with aromatic herbs (parsley, basil, sage, dill, oregano, thyme, etc.), legumes (beans, lentils, green beans, chickpeas, and soy), whole grains (wheat and buckwheat), sweet potatoes, dried fruit (walnuts, almonds, hazelnuts, pistachios, and peanuts), oil seeds (sesame, flax, anch chia), dried fruit (dried figs), and algae (especially spirulina).

In case of a deficiency, nutritionists suggest consuming plant-based milks with added calcium, such as almond, coconut, and soy milk. Other calcium-rich foods are bitter cocoa and spices such as pepper and cinnamon. Lastly, mineral waters also contain calcium, especially those with a high fixed residue, howevercalcium dissolved in water is only partially bioavailable for the human body.

SOURCES

Magnesium is an essential mineral for our body as it plays an important role in many biological functions: energy metabolism, protein synthesis, muscle activity, enzymatic systems, hormone production, etc. Magnesium represents about 0.05% of body weight; it is found in bone (70%), muscle (29%), and in trace amounts in the blood (1%).

What is magnesium used for?

Magnesium facilitates the assimilation of many vitamins, including vitamin B, C, D, and E. Together with calcium, phosphorus, and vitamin D, magnesium contributes to the formation of bone tissue. Additionally, it can strengthen the immune system. It also plays a role in the cardio-circulatory system, and regulates blood pressure and normalizes the heartbeat, lowering the risk of heart attack. The right amount of magnesium ensures the solubility of calcium in the urine, preventing kidney stones. In addition, it regulates bowel activity, and can even help prevent constipation. Magnesium can also improve digestion in the stomach and can rebalancing the pH of the stomach in case of acidity, thanks to its alkalizing properties.

It is also a fundamental element to the nervous system, and it regulates the communication between neurons and muscle cells, as it is responsible for the electrical transmission of nerve stimuli to the muscles. Magnesium, therefore, is useful in case of muscle pain, as it helps prevent cramps, especially if you play sports and/or during hot periods. In regard to the nervous system, magnesium also acts as a precursor in the synthesis of some neuro-hormones. It is also useful in countering mental fatigue because it serves as a relaxant and can help in case of stress, nervousness, anxiety, and depressive states. Magnesium is very important for women’s health. It can help decrease menstrual pain and have a positive effect on mood swings related to PMS. In menopause, on the one hand, it helps reduce anxiety, and on the other, it helps alleviate hot flashes. In addition, magnesium prevents osteoporosis and fights arthritis.

Where can we find magnesium?

Experts recommend taking magnesium every day through a varied and balanced diet. Magnesium is found in almost all products of plant origin. Particularly, in leafy greens (spinach, chard, rocket, chicory, broccoli, and brussels sprouts), fresh fruits (avocado, banana, apple, grapes, and red fruits) and dried fruit (raisins, dates, figs, and apricots). Nuts are also rich in magnesium (almonds, cashews, walnuts, and peanuts), as well as seed oils (sesame, pumpkin, and sunflower). Other sources of magnesium are legumes (white and pinto beans, soy, chickpeas, and lentils), bitter cocoa, potatoes, and whole grains (buckwheat, millet, and rice). In animal products, magnesium is found in moderate doses in fish (salmon), white meat (turkey and rabbit), and dairy products.

However, cooking reduces the bioavailability of magnesium.

What happens if we lack magnesium?

The daily magnesium requirement is approximately 300-500 mg per day for an adult (320 mg for women and 420 mg for men). Daily requirements vary with age and gender. In case of magnesium deficiency, the symptoms may include fatigue, headache, nervousness, anxiety, insomnia, rapid heartbeat, muscle cramps, and constipation. However even more serious ones can occur, such as nausea, muscle spasms, circulatory problems, white spots on the nails, mental confusion, and mood swings. Stress is the main cause magnesium deficiency because our body is led to use it in larger doses to rebalance the physiological processes in which it is involved. In case of deficiency, it is important to also take magnesium in the form of supplements, seeking advice from a nutritionist.

>>> For further scientific information related to a correct lifestyle and healthy eating habits, visit the CREATE CURES FOUNDATION website, where you will also find several publications of clinical studies.

SOURCES

• Sali minerali – Informazioni generali – EPICENTRO (data ultimo accesso 03.06.2019)
• Sali minerali – Macroelementi – EPICENTRO (data ultimo accesso 03.06.2019)
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (data ultimo accesso 03.06.2019)
• Micronutrient Facts – CDC (data ultimo accesso 03.06.2019)
• Magnesium – NIH National Institute of Health (data ultimo accesso 03.06.2019)

Breast cancer mortality seems to have decreased in recent years, mainly due to the lower incidence of more aggressive forms, for example cancers that are not hormone receptor-positive and therefore are not receptive to hormonal treatment (Hormone Receptor, HR-negative). Nevertheless, on the other hand, cases of hormone-dependent (HR-positive) breast cancer are increasingly common. This is mainly due to the general increase in overweight and the decrease in fertility rate (fewer children are conceived and they are conceived later in life). In addition to these risk factors, aging population also plays a significant role, emphasizing once more the importance of prevention with regards to aging. Slowing down senescence by activating anti-aging strategies can delay, and potentially avoid, the development of various cancers.

It is however a fact that, every year in Italy, about 55,000 women are diagnosed with breast cancer, making it constitute about one third (30.3%) of all female cancers. This same percentage is reflected in the number of such cases followed at the Longevity and Healthspan Clinics at Fondazione Valter Longo in Italy and at the Create Cures Foundation in the US. The experience with these patients has also contributed to Professor Longo’s new book Fasting Cancer. Nutritionists and oncologists at the Foundations collaborate with the patients’ oncologists to integrate standard anti-cancer therapy with innovative interventions focused on nutrition and the molecular biology of the cancer, as well as encouraging the immune system’s surveillance of cancer.

 

What to do after a diagnosis of breast cancer, from a dietary and lifestyle point of view?If there has been a diagnosis of breast cancer, it is essential to achieve and maintain a normal body weight, through a healthy diet and an active lifestyle, in order to avoid the accumulation of fat mass and preserve lean mass. In general, a healthy and balanced diet includes 1) large consumption of vegetables, whole grains, and legumes, 2) moderate consumption of fish and fruit, while 3) alcohol, sugars, and saturated fats should be limited.In addition to these changes from a dietary point of view, physical activity, carried out according to one’s fitness level, is also highly recommended. International guidelines encourage a weekly average of 150 minutes of moderate activity or 75 minutes of strenuous activity. For patients undergoing chemotherapy or hormonal therapy, exercise sessions aimed at increasing muscle strength seem to also give excellent results.In general, a sedentary lifestyle should be avoided whenever possible, especially for overweight or obese patients who could benefit from healthy weight loss.The Foundations are actively committed to constantly supporting the fight against breast cancer through nutritional assistance programs based on the Longevity Diet, a powerful tool for preventing or slowing down the onset of tumors, especially breast cancer. An integrated approach through targeted multidisciplinary interventions can lead to a substantial reduction in cancer incidence, allowing for improvement in the management of symptoms and supporting drug therapy, by reducing its side effects.

 

Sources

1. Associazione Italiana Registri Tumori https://www.registri-tumori.it/cms/
2. Fondazione AIOM “I numeri del cancro in Italia 2020” https://www.fondazioneaiom.it/wp-content/uploads/2020/10/2020_Numeri_Cancro-pazienti-web.pdf
3. Limon-Miro, Ana Teresa & Lopez-Teros, Veronica & García, Humberto “Dietary Guidelines for Breast Cancer Patients: A Critical Review” (2017) Advances in Nutrition: An International Review Journal; 8. 613-623. 10.3945/an.116.014423.
4. Lyman GH, Bohlke K, Cohen L. “Integrative Therapies During and After Breast Cancer Treatment: ASCO Endorsement of the SIO Clinical Practice Guideline Summary” (2018) J Oncol Pract.;14(8):495-499. doi:10.1200/JOP.18.00283

Numerous scientific evidence examines the association of excessive consumption of sugary drinks with the onset of diseases such as obesity and diabetes. A new survey shows that it can also be linked to the risk of developing cancer. This is demonstrated by a study conducted at the Cress (Epidemiology and Statistics Research Center) of the Université Sorbonne Paris Cité, and published in the British Medical Journal in July 2019.

 

THE STUDY

French researchers observe how even a small daily consumption of sugary beverages can increase the risk of cancer. For five years, they monitored the eating habits of more than 100,000 healthy French adults (79% women, and 21% men), with an average age of about 42 years. This survey was included in the NutriNet-Santé study, carried out from 2009 to 2018. The participants completed two online food questionnaires that were designed to estimate their usual consumption of food and beverages.

 

The main focus of the study was the association between the intake of sugary drinks and the risk of developing cancer. Sweet drinks were considered those with more than 5% sugar and included carbonated soft drinks, fruit juices with no added sugar, soft drinks, energy drinks, tea, and coffee with sugar, as well as dietary drinks with artificial sweeteners (for which no links with the onset of tumors were found). The consumption of these beverages was then compared with medical records and health insurance data.

 

The results show that over 2,000 cases of cancer were diagnosed during the observation period, including breast cancer (693), followed by prostate (291), and colorectal cancer(166). In practice, 22 out of every thousand people included in the study developed cancer. The analysis shows that those who consumed about two cans of sugary drinks per week (about 100 ml per day) have an 18% higher risk of getting cancer. Furthermore, it was found that the incidence of cancer increases in those who drink more than 185 ml of sugary drinks per day, compared to those who drink fewer amounts (less than 30 ml per day).

 

However, cause and effect cannot be established, since this was an observational study. Therefore, further scientific investigations are needed to analyze  and establish a cause-effect relationship. Nonetheless, a possible factor can be high blood sugar levels. In any case, it must be considered that people who regularly consume sugary drinks may also have unhealthy habits (unbalanced and high-calorie diet, little physical activity, smoking). The experts therefore recommend having a healthy lifestyle and follow a proper diet.

 

SOURCES

Eloi Chazelas et Al. – “Sugary Drink Consumption and Risk of Cancer: Results from NutriNet-Santé Prospective Cohort “- British Medical Journal (July 2019)

Folate is the natural form of vitamin B9 found in food. Its oxidized form, on the other hand, is folic acid (monopteroiglutamic acid), a synthetic molecule contained in vitamin supplements and added to enriched foods. Vitamin B9 is a very important water-soluble vitamin for the human body because it is involved in various essential physiological processes.

 

WHY ARE FOLATES IMPORTANT?

Folate is essential for our well-being in several ways. For example, it is involved in the DNA synthesis, chromosome repair, and protein synthesis, including hemoglobin (essential for the formation of red blood cells). Furthermore, it is essential for cell regeneration and important for the health of the mucous membranes.

 

Vitamin B9 is essential for proliferation and differentiation of tissues, especially embryonic tissues. This is why folic acid is importantl during pregnancy, especially for the prevention of congenital malformations, for example neural tube defects that occur due to folate deficiency (spina bifida, anencephaly, and encephalocele). During breastfeeding, it is necessary to replenish folate losses through milk. Generally, doctors recommend taking folate  supplements starting from one month before conception up to the third month of pregnancy.

 

Vitamin B9 can also help prevent other health problems. Thanks to the synergy with vitamin B12, for example, it can help reduce homocysteine levels in the blood, an amino acid whose accumulation can lead to heart attack and stroke. Finally, vitamin B9 is also important for the proper functioning of the nervous system and the efficiency of the reproductive system.

 

FOLATE DEFICIENCY

The daily requirement ranges from 0.4 to 0.6 mg per day, based on age, gender, and health status. Women who are planning to get pregnant or who are pregnant should consume 0.6 mg per day, while for breastfeeding 0.5 mg per day is enough. A reduction in the absorption of folate may be due to the intake of certain drugs, various health conditions (diabetes, celiac disease, etc.) and alcohol abuse. If you follow a varied and balanced diet, you are guaranteed an adequate intake of folate.

 

In the case of folate deficiency, various symptoms may appear: weakness, fatigue, paleness, anemia, pain in the mucous membranes, tingling, headache, irritability, or neurological disorders such as insomnia, depression, memory problems, etc. The lack of folate during pregnancy and breastfeeding carries serious risks for the fetus. In the event of deficiency and / or increased need for vitamin B9, the doctor may prescribe specific folic acid supplements or foods enriched with folate.

 

FOLATE SOURCES

Folate is found mainly in leafy greens such as spinach, rocket/arugula, broccoli, brussels sprouts, cabbage, lettuce, and asparagus, but also in turnip, fresh mustard, and tomato. Legumes (especially black beans and peas), whole grains (rice, pasta and bread), wheat germ, brewer’s yeast, and dried nuts (almonds, walnuts) also contain folate. Fruits that contain folate include avocado, papaya, melon, strawberries, kiwi, oranges and bananas. Among animal products, folate is found in red meat, especially offal, eggs and some cheeses (to be consumed occasionally and in limited portions), shellfish (crab), and fish.

 

Folate are thermolabile compounds, degradable at high temperatures, and water-soluble, so it is easy to lose them during cooking due to thermal degradation and water solubility. Therefore, boiling is not recommended, and it is considered the worst cooking method. As a result, nutritionists recommend consuming raw, sauteed, or steamed vegetables, as this limits the loss of folate to only 10-15%. Cutting the vegetables into chunks or florets can reduce cooking times to 10 minutes or less. With these simple precautions, the nutritional properties and the maximum amount of folate is preserved.

 

 

SOURCES:

Valter Longo – The Longevity Diet – Vallardi 2016

Valter Longo – The  Longevity Table – Vallardi 2017

“Vitamins – General Information” – EPICENTRO (last accessed 20.06.2019)

“Vitamins – Studies” – EPICENTER (last accessed 20.06.2019)

“Folic Acid and Folate – General Information” – EPICENTER (last accessed 20.06.2019)

“LARN – Reference Levels of Intake for the Italian Population: VITAMINS. Average Requirement (AR): Values on a Daily Basis”- Italian Society of Nutrition Uma