Saturday, July 30, 2016

How to Lower the Risk of Stroke for Women

 Here is an important study that shows how the risks for strokes in women can be reduced according to their levels of potassium, magnesium and calcium.  However, in fact, most women would not even be aware of what their levels of these minerals would be.  Doctors don't measure them, and even if they did, where is the data to help them know what to eat and what reliable supplements to take?   Read this study and then my comments below.

The results of a large prospective study show that women with a higher intake of magnesium, potassium and calcium have a lower risk of stroke.

Calcium, potassium and magnesium are the 3 most abundant minerals in the body. Each play roles in the health of the cardiovascular system. Although studies have shown these minerals to have benefits related to cardiovascular health, information on the relation of magnesium, potassium and calcium with stroke risk have been inconsistent. These minerals are often found together in foods, and their intakes are strongly correlated.

In a new recent published in the American Journal of Clinical Nutrition, researchers examined the associations between intakes of magnesium, potassium and calcium with stroke risk in a large population of women.

The participants included 180,864 women that were participants in two studies, the Nurses Health Study and Nurses Health Study 2 (NHS and NHS 2). Follow-up in the NHS was 30 years, and 22 years for the NHS 2. Food frequency questionnaires were used to document intake of each mineral and a combination of the 3 from both dietary and supplemental sources.

During the follow-up period, a total of 3,780 stroke cases were documented. Compared to the women in the lowest 20% of magnesium intake the women with the highest 20% of intake had a 13% lower risk of stroke. Women with the highest potassium intake had an 11% lower risk of stroke. Women with the highest combined mineral score had a 28% reduced risk of stroke.

Based on an updated meta-analysis of all prospective studies to date, the risk of stroke was reduced 13% for each 100 mg/day increase in magnesium intake. For each 1,000mg/day increase in potassium intake there was a 9% reduction in stroke risk. Calcium intake was not independently associated with stroke risk.

The results of this study show that both magnesium and potassium intakes are inversely associated with stroke risk, and that women with a higher intake of the combination of magnesium, potassium and calcium have a significantly lower risk of total stroke.

Thank you to the USANA Health and Education Department for revealing this study.

Note from Deanna:  It would be interesting to see whether studies have been done to see how these minerals affect men as well, and their reduction in the risk of having a stroke.  In the meantime, it would seem reasonable to have your levels of potasium, calcium and magnesium checked.  I have put my faith in the USANA nutritional supplements to boost my health. 
Please contact me for further information.

Deanna Waters


Friday, July 15, 2016


The benefits of most supplemental nutrients are more obvious after chronic long-term use (except correction of deficiencies, of course). Here is a paper showing fish oil having benefits even with short-term intake (6 months).

It is well-known that omega-3 fatty acids can improve long-term heart health

A study published in the medical journal Chest indicates that omega-3 fatty acids contained in fish oil may improve heart function even after short-term supplementation.

Researchers followed 58 people aged 60 or older who were randomly assigned to take either marine-derived omega-3s (fish oil) or plant-derived omega-3s (alpha-linolenic acid) from soy oil. 

The oils were taken as 1-gram capsules, twice daily for six months.
A measure of heart-healthiness called heart rate variability (HRV) was assessed every other day. 

Supplementation with 2 grams a day of fish oil was associated with a significant increase in HRV. The supplementation with 2 grams a day of soy oil also significantly improved HRV, but to a lesser degree than the fish oil.

In addition to other factors known to improve heart health, such as exercise, weight loss, and stress reduction, taking a daily omega-3 oil supplement may therefore reduce the risk of developing irregular heart rhythm or succumbing to sudden cardiac death.

Information provided by the USANA Health and Education Department.

Note from Deanna Waters:  My husband and I appreciate the science behind the USANA BiOmega fish oil supplements, which contain a concentrated dose of two important Omega-3 fatty acids - EPA and DHA - to support healthy cellular function throughout the body.

Sunday, July 3, 2016


Twelve weeks of supplementation with vitamins and minerals was found to boost the attention scores of children, according to results published in the British Journal of Nutrition.


It is well known that adequate levels of vitamins, minerals and other nutrients are essential for optimal neural functioning. A significant percentage of individuals, including children, suffer from deficiencies in one or more vitamins or minerals.

This study investigated whether daily supplementation with multivitamins could alter cognitive performance and mood in healthy children.

The randomized, double-blind, placebo-controlled study included 81 healthy children aged 8-14. The children were reportedly all healthy and free from food allergies. None of the children used other dietary supplements during the three months prior to the study. Participants were randomly assigned to daily multivitamin and mineral supplements or placebo for 12 weeks.

The children underwent laboratory assessments of their cognitive performance and mood pre-dose and at 1 and 3 h post-dose on the first and last days of the trial. Assessments were also completed at home after 4 and 8 weeks at 3 hours post-dose.

Cognitive performance was measured using a battery of laboratory assessments, which included tasks assessing mood and the speed and accuracy of attention and aspects of memory.

The children in the vitamin/mineral group performed more accurately on two tests of attention. No effects were observed on measures of the children’s mood.

Although the results of this study require further investigation, it suggests that vitamin/mineral supplementation has the potential to improve brain function in healthy children.

Information provided by USANA Health and Science Education Department.

Note from Deanna Waters:  I recommend the USANA Health Sciences multi vitamins and minerals for children called USANIMALS, which is uniquely pharmaceutical grade, guaranteed for potency, purity, dissolution and bioavailability.  A wonderful choice for children.

Wednesday, June 15, 2016

Osteoarthritis Symptoms Improve with Regular Walking & Glucosamine Supplements

 moderate hip or knee osteoarthritis, walking a minimum of 3,000 steps ( 30 )   The results of a clinical trial published in Arthritis Research and Therapy suggest that supplementing with glucosamine and taking regular walks (about 3000 steps or 30 minutes, at least 3 days per week) can improve pain, physical function, and overall activity levels in adults with mild to moderate knee or hip osteoarthritis.

Subjects included 36 inactive middle-aged adults that were treated with 1500 mg of glucosamine per day for 6 weeks, followed by a walking program of either 3 or 5 days per week (glucosamine supplementation continued). Physical activity levels, physical function, and pain assessment scores improved during the first 6 weeks of the study. Between the start of the walking program (week 6) and the final follow-up (week 24), further improvements were seen, though most improvements happened between weeks 6 and 12. No significant differences were observed between participants who participated in the 3 and 5 day per week programs.

Note:  Information courtesy of USANA Health Sciences, June 15, 2016

From Deanna Waters:  I have found this study to be true in my own case.  The combination of regular walking at least 3 days a week, and daily intake of glucosamine has made a great difference for me, ongoing over the past two years.  I also do a variety of other exercises at the gym.

Friday, June 3, 2016

One of the biggest concerns with aging, is the fear of cognitive decline or dementia.  This study affirms my determination to take my daily dose of USANA's BiOmega fish oil capsules for optimal Omega 3's.

Fish oil is a good source of omega-3 fatty acids (EPA and DHA) that we know are beneficial for the heart and brain. But, research now shows that higher blood levels of EPA/DHA may be correlated with the actual size of the hippocampus, the area of the brain related to learning and cognition. Very interesting stuff.


Normal aging results in overall brain atrophy, or shrinkage. In a study published in the journal Neurology, scientists looked at the possible association between higher levels omega-3 fatty acids and greater brain volume in aging adults.

The study included 1,111 women aged 65 to 80 enrolled in the Women’s Health Initiative Memory Study. At the beginning of the study, blood samples were taken to analyze omega-3 fatty acid (EPA and DHA) levels. On an average of 8 years later, magnetic resonance imagining (MRI) was conducted to measure brain volumes. In addition to total brain volume, several specific regions of the brain were also measured. Adjustments were made for factors such as hormone therapy, time since randomization, demographics, and cerebral and cardiovascular disease risk.

In fully adjusted models, a greater blood volume of EPA and DHA was correlated with a larger brain volume, and even more specifically with greater hippocampal volume in these postmenopausal women. The hippocampus is an area of the brain involved with cognition and learning. This effect on brain volume is thought to be the equivalent of delaying the normal age-related loss of brain cells by one to two years.

The results of this study suggest that higher omega-3 fatty acid levels achieved through diet or supplementation may reduce normal brain atrophy and help delay cognitive aging and dementia.

Full paper:
For more information on this topic and to purchase USANA's BiOmega fish oil capsules,
please contact:  Deanna Waters 

Monday, May 30, 2016


Are you getting enough magnesium?
May 30,2016
If you’ve ever heard the objection “supplements just make expensive urine,” here is a study illustrating the concept that if you aren’t excreting some through the urine, you may not be getting enough. 

Adults with the lowest urinary excretion of magnesium had a higher risk of heart disease.


In a study published in the American Journal of Clinical Nutrition, adult participants with the lowest magnesium urinary excretion, an indicator of magnesium uptake, had a significantly increased risk of ischemic heart disease. 

The research participants included 7,664 adults that were part of a population-based cohort study known as the Prevention of Renal and Vascular End-Stage Disease (PREVEND) study. All participants were free of known cardiovascular disease at the beginning of the trial. Urinary magnesium excretion was measured in 2 baseline 24-hour urine collections.

During an average follow-up of 10.5 years, 462 fatal and nonfatal IHD events occurred. Research indicated a relationship between urinary magnesium excretion and IHD risk. 

The participants with the lowest 20% of magnesium excretion were 60% more likely to experience a fatal or nonfatal IHD event than those with higher magnesium urinary excretion. 

Similarly, the group with the lowest magnesium excretion experienced a 70% increased risk of mortality resulting from IHD. There was no significant association between circulating plasma magnesium and risk of IHD. 

The results of this study suggest that low magnesium urinary excretion, an indicator of magnesium status, may be associated with an increased risk of IHD incidence. Therefore, the risk of ischemic heart disease may be reduced by increasing dietary intake of magnesium, especially in those with the lowest urinary magnesium excretion.
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From Deanna Waters:  Magnesium is just one of the necessary nutrients that we need every day.  That's why including optimal nutritional supplementation twice a day is so important.  For magnesium, I trust the USANA Essentials and the Calcium Plus (with magnesium)
Please take the free health assessment at my site and allow me to help you personalize your nutrition.

Friday, March 25, 2016

Exercise might slow rate of mental decline by 10 years for older people

By Morgan Manella, Special to CNN  Updated 3:03 PM ET, Thu March 24, 2016

(CNN)Mentally, we all slow down a little bit as we age. It gets harder to recall names, or we forget where we put our keys, or the car for that matter. Physically, an older brain doesn't work as fast as it used to. But scientists think there might be one thing that could help slow down this natural aging process.

A study published online this week in Neurology found that older people who exercised regularly experienced a slower rate of mental decline.
In this study, 876 people at an average age of 71 who were a part of the Northern Manhattan Study, a group of people studied for stroke and for the potential to have a stroke, were asked how long and how often they exercised in the two weeks before their in-person interview. 
Among the participants, 90% reported light exercise, such as walking and gardening, or no exercise at all. Those people were placed in the low activity group. The remaining 10% reported moderate to high-intensity exercise, such as running and aerobics, and were placed in the high activity group.
About seven years later, each person was given an MRI and a battery of tests that examined memory and thinking skills. Five years after that, participants took the memory and thinking tests again. 
Researchers from the University of Miami and Columbia University found that people with no signs of cognitive impairment at the start of the research who reported low activity levels showed a greater decline in processing speed and episodic memory over five years. Their brains aged about 10 years more than the group that exercised. 
"These results were not surprising because I think there is more and more evidence that more physical activity is good," said Dr. Clinton Wright, an associate professor of neurology, public health sciences and neuroscience at University of Miami School of Medicine. "This is really building on evidence." 
Earlier studies have shown that exercise increases your gray matter in the areas that count for complex thought and decision-making.
Exercise is also a great stress reliever, which can protect the brain from damage caused by stress, which can cloud memory and slow thinking. Even something as simple as taking brisk walks can increase creative thinking, earlier studies have shown.
This study adds evidence that the opposite of an energetic lifestyle -- essentially, being a couch potato -- makes your brain sluggish, too.
"The effects that show low physical activity predicts cognitive decline over five years of follow-up are very strong and very robust and survived the adjustment for a large number of things that could influence results," said Dr. Richard Lipton, a professor of neurology at the Albert Einstein College of Medicine in New York, who was not affiliated with this study. 
Processing speed -- how long it takes a person to complete tasks -- deteriorates during the normal aging process. Declines in episodic memory -- the ability to retain items in everyday life, such as a grocery shopping list --are one of the hallmarks of early Alzheimer's disease, Lipton explained.
The study shows the effects on tests of very specific cognitive abilities, processing speed and episodic memory, which are important for everyday function, Lipton said.
What this study shows is that we need to keep active even long into old age if we want to keep our brains active.
Another strength of the research is the ethnic and racial diversity of the people it studied, Wright said.
"It's probably one of the first that includes Latinos and African-Americans and whites in the same community," Wright said.
Researchers are consistently pinpointing exercise as a significant factor related to cognitive health in older age. 
Another recent study showed that poor physical fitness in middle age might be associated with a smaller brain size later on, which could lead to dementia and mental decline. 
"This (current) study is really exciting," Lipton said. "It makes me feel really good about being on my elliptical right now. It contains the promise, the hint, the hope, that if people are more active that will protect their brains from aging and cognitive decline."
For further information on aging and how to protect your brain,
please contact Deanna Waters