Download strong, happy and healthy

STRONG, HAPPY
AND HEALTHY
Swallowing a supplement seems
like an easy way to achieve perfect
health. But research shows there
are no shortcuts. Instead, try
exercise and these superfoods.
THE CLAIM
Build Stronger
Bones
THE SUPPLEMENTS
calcium: Taking daily
calcium pills can increase
bone density in people
over 50 years old by 1 to
2 percent—not enough to
prevent fractures, according to recent research. ⁄
“That small gain is not
worth the risks, including
an increased likelihood
of heart disease, kidney
stones, and gastrointestinal problems,” says
Consumer Reports’ chief
medical adviser, Marvin
M. Lipman, M.D.
vitamin d: Taking
vitamin D alone doesn’t
build bone. “The key is developing strong bones early
in life—before age 30, when
our bones naturally start to
thin,” Lipman says.
WHAT TO DO INSTEAD
Teens need at least
1,300 mg of calcium
daily, according to the
Institute of Medicine.
That’s when bones are
forming. After age 30,
get at least 1,000 mg of
calcium and 800 IU of
vitamin D daily to slow
bone loss. Calcium-rich
foods include milk and
yogurt. Good sources of
vitamin D are mushrooms,
eggs, fortified milk, soy
beverages, and salmon.
Weight-bearing aerobic
activities, such as walking
and dancing, may slow
bone loss. Aim for 30 minutes per day.
THE CLAIM
Improve Memory
THE SUPPLEMENTS
vitamin B12: For people
with cognitive impairment
because of vitamin B12 deficiency—common among
older adults and vegetarians—eating B12-rich foods
or taking supplements can
improve memory, says Orly
Avitzur, M.D., a neurologist
and Consumer Reports’
medical director. “But if your
B12 levels are normal, getting extra won’t give you a
mental boost.”
ginkgo biloba: Research shows that it doesn’t
improve or preserve memory, Avitzur says. A study
that followed more than
3,000 people for six years
found that it didn’t decrease
the incidence of Alzheimer’s
disease or dementia. €
fish oil: Several studies
have shown a link between
higher blood levels of the
oil’s omega-3 fatty acids
and a decreased risk of
dementia. But an analysis
of data from 3,536 people
over age 60 who took fishoil supplements for six to
40 months concluded that
they didn’t improve cognitive function. ‹
WHAT TO DO INSTEAD
Get active; exercise may
protect against cognitive
decline. Set a weekly goal
of 150 minutes of moderate
exercise. And consider following the brain-boosting
MIND diet. It includes lots
of veggies, nuts, whole
grains, olive oil, some
beans, fish, and poultry,
plus a daily glass of wine.
It limits red meat, sweets,
and fried foods.
THE CLAIM
Prevent and Cure
Colds
THE SUPPLEMENTS
echinacea: Supplements containing this plant
vary widely in composition,
making them difficult to
study. There are several
species, and preparations
can contain flowers, roots,
or leaves. That said, a number of trials have examined
the plant’s effect on colds.
“While a few early studies
showed promise,” Lipman
explains, “more recent
research has failed to
prove that echinacea helps
fight off colds or soothe
symptoms.”
vitamin C: Regularly
getting 200 mg per day may
shorten your cold by a day
or so, but megadoses won’t
knock out a virus once it
takes hold, Lipman says.
And it isn’t risk-free: Vitamin
C may increase the risk of
kidney stones, and high
doses can cause diarrhea.
Zinc: Research published
in July found that regularly
sucking zinc lozenges
(totaling 80 to 90 mg per
day) throughout a cold may
shorten it by almost three
days. › But, Lipman points
out, “zinc won’t ease symptoms, and its side effects,
including diarrhea, nausea,
and a lingering metallic
taste, may add to your
miseries.”
can modestly reduce the
pain, tenderness, and stiffness of rheumatoid arthritis, research has found. But
large amounts can cause
side effects, including upset stomach and diarrhea.
For other types of joint
pain, including the more
common osteoarthritis, the
evidence is mixed.
glucosamine and
chondroitin: Studies
of this duo have yielded
mixed results. A 2010 trial of
662 people with knee osteoarthritis found that they relieved pain for some people,
but over time they were
no more effective than a
placebo. fl More recently, a
larger study found that the
pair didn’t relieve knee pain
or prevent cartilage loss any
better than a placebo. ‡
WHAT TO DO INSTEAD
Gentle, low-impact exercise
such as swimming and
walking can relieve dull
knee pain, Lipman says.
For flare-ups, try over-thecounter medication such
as ibuprofen (Advil and
generic).
Relieve
Depression
Reduce Joint
Pain
THE SUPPLEMENTS
fish oil: High doses
(seven to 17 pills per day)
This compound may help
lift symptoms of depression. An analysis of data
THE CLAIM
WHAT TO DO INSTEAD
For mild to moderate depression, try talk therapy,
such as cognitive behavioral therapy (CBT), and
getting 20 to 30 minutes
of daily exercise, preferably outdoors. For severe
depression, opt for CBT or
prescription antidepressants, or even better, a
combination of the two,
Lipman says.
THE CLAIM
Lower
Cholesterol
THE SUPPLEMENT
THE CLAIM
THE SUPPLEMENTS
st. john’s wort: It
may lift your mood, according to a 2016 review
by the American College
of Physicians (ACP). °
Some studies show that it
might even be as effective
as antidepressants such as
fluoxetine (Prozac and generic) and sertraline (Zoloft
and generic). But because
the Food and Drug Administration doesn’t regulate
the quality or potency of St.
John’s wort products, the
ACP doesn’t recommend
it as a treatment. Another
reason to skip it: “St. John’s
wort can interact dangerously with many medications, including allergy
meds, birth-control pills,
and cholesterol-lowering
statins,” Lipman says.
WHAT TO DO INSTEAD
Wash your hands regularly.
A study found that the
average hand has about
150 species of bacteria. fi
“And avoid touching your
mouth, nose, and eyes—
the primary ways bacteria
and viruses enter your system,” Lipman says.
from 1,373 patients with
depression found that it
worked slightly better
than a placebo at boosting mood—and was more
beneficial for people with
major depression than for
those with milder depression. · But “the improvements researchers detected
were extremely slight,”
Lipman says. “There is not
enough evidence to recommend fish oil as a treatment
for depression.”
omega-3 fatty acids:
red yeast rice:
Some studies have shown
that certain red yeast rice
supplements can lower LDL,
or “bad” cholesterol. They’re
thought to be effective
because they contain monacolin K, the same ingredient
that’s sold as the prescription cholesterol-lowering
drug lovastatin (Mevacor
and generic). But red yeast
rice pills aren’t FDA-regulated. So, unlike prescription
statins, there’s no way to
know the quantity or quality
of the ingredients. “And like
statins,” Lipman says, “red
yeast rice can cause side
effects such as muscle, liver,
and kidney problems.”
WHAT TO DO INSTEAD
Eat plenty of fiber from
whole grains, fruit, vegetables, and beans—and limit
red meats and full-fat dairy.
Losing excess weight,
exercising regularly, and
quitting smoking have been
found to increase HDL, or
“good” cholesterol, while
reducing the risk of heart
attack and stroke.
© 2016 Consumer Reports. All rights reserved
Strong, Happy and Healthy Footnotes
⁄ Tai V, Leung W, Grey A, et al. “Calcium intake and bone mineral density: systematic review
and meta-analysis.” BMJ (2015): 351:h4183. Online.
€ DeKosky, Steven, et al. “Ginkgo biloba for Prevention of Dementia: A Randomized Controlled
Trial.” JAMA (2008) 300(19): 2253–2262. Online.
‹ Sydenham E, Dangour A and Lim WS. “Omega 3 fatty acid for the prevention of cognitive
decline and dementia (Review).” Cochrane Library. Issue 6. (2012) Online
› Hemila H, Petrus EJ, Fitzgerald JT, et al. “Zinc acetate lozenges for treating the common
cold: an individual patient data meta-analysis.” British Journal of Clinical Pharmacology
(2016): 1365-2125. Online.
fi Fierer N, Hamady M, Lauber CL, et al. “The influence of sex, handedness, and washing on
the diversity of hand surface bacteria.” The National Academy of Sciences of the USA. Vol.
105, No. 46 (2008): 17994-17999. Online.
fl Sawitzke AD, Allen Shi H, Finci NF, et al. “Clinical efficacy and safety over two years use
of glucosamine, chondroitin sulfate, their combination, celecoxib or placebo taken to treat
osteoarthritis of the knee: a GAIT report.” Ann Rheum Dis. August; 69(8) (2010): 1459-1464.
Online.
‡ Yang S, Eaton CB, McAlindon TE, et al. “Effects of glucosamine and chondroitin on treating
knee osteoarthritis: an analysis with marginal structural models.” Arthritis Rheumatol. March;
67(3) (2015): 714–723. Online.
° Qaseem A, Barry MJ, Kansagara D, et al. “Nonpharmacologic Versus Pharmacologic
Treatment of Adult Patients With Major Depressive Disorder: A Clinical Practice Guideline
From the American College of Physicians.” Annals of Internal Medicine Vol. 164 No. 5 (2016)
Online.
· Appleton KM, Sallis HM, Perry R, et al. “-3 Fatty acids for major depressive disorder in
adults: an abridged Cochrane review.” BMJ Open; 6:e010172 (2016) Online.
© 2016 Consumer Reports. All rights reserved