Higher intakes of potassium, magnesium and calcium are related to lower stroke risk

Higher intakes of potassium, magnesium and calcium are related to lower stroke risk

At a Glance 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.    Read more about this research below.

 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 study 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 1,000 mg/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. 

Sally N Adebamowo, Donna Spiegelman,  Walter C Willett, and  Kathryn M Rexrode.  Association between intakes of magnesium, potassium, and calcium and risk of stroke: 2 cohorts of US women and updated meta-analyses. Am J Clin Nutr June 2015   vol. 101  no. 6  1269-1277

High potassium intake during adolescence linked to reduced blood pressure

June 10, 2015 High potassium intake during adolescence linked to reduced blood pressure  At a Glance In a new study, researchers tracked the dietary habits of girls throughout adolescence and the impact on blood pressure.  Blood pressure was not affected by high sodium intakes, but the girls who ate a diet rich in potassium had a lower blood pressure during their teens and into adulthood.  Read more about this research below.   Many dietary factors, including the intake of sodium and potassium, have an influence on risk factors for blood pressure and cardiovascular disease.  More emphasis has generally been put on reducing sodium intake to lower blood pressure, but a new study published in JAMA Pediatricsshows that a diet high in potassium may better protect adolescents from high blood pressure during the teen years and in to adulthood. The eating habits and blood pressure of 2,185 girls aged 9-10 were tracked for up to 10 years. Researchers assessed the effect of dietary potassium, sodium, and the potassium to sodium ratio on blood pressure throughout the study and after 10 years of follow-up. After adjusting for race, height, activity level, television/video time, calorie intake and other dietary factors, sodium intake had not long-term effect on the girls’ blood pressure.  Girls who had higher potassium intakes throughout adolescence, however, had lower blood pressure than girls who had lower potassium intakes. And, while sodium intakes at levels of 3,500 mg/day or more had no significant impact on blood pressure, higher potassium intakes were inversely associated with blood pressure change (both diastolic and systolic) throughout adolescence and at the end of follow-up. Somewhat contrary to the advice focusing on reduction of sodium intake, this study provides evidence that consuming more potassium-rich foods during childhood may help reduce increases in adolescent blood pressure and subsequently into adulthood. Justin R. Buendia, BS; M. Loring Bradlee, MS; Stephen R. Daniels, MD, PhD; Martha R. Singer, MPH, RD; Lynn L. Moore, DSc, MPH  Longitudinal Effects of Dietary Sodium and Potassium on Blood Pressure in Adolescent Girls  JAMA Pediatr. Published online April 27, 2015. doi:10.1001/jamapediatrics.2015.0411

Dietary supplements and fortified meal replacements help ensure nutritional adequacy during weight-loss diets.

Macro and Micro Nutrients are a Must January 14, 2015 Dietary supplements and fortified meal replacements help ensure nutritional adequacy during weight-loss diets. At a GlanceResearch shows that people incorporating fortified meal replacements are more likely to have adequate essential nutrient intakes compared to a group following a more traditional food group diet. Read more about this research below.    A frequent problem with weight-loss diets is that in the process of reducing total caloric intake, individuals also reduce their intake of essential micronutrients. This presents a need for weight-loss strategies that are both safe and effective to reduce the rate of the current obesity epidemic. A study published in the Journal of Nutrition compared the macronutrient and micronutrient levels in the foods chosen by women following two different weight reduction programs. Ninety-six generally healthy overweight or obese women randomly placed into two treatment groups: Traditional Food Group (TFG) or a Meal Replacement Group (MRG). The MRG included the use of 1-2 meal replacement drinks or bars per day. Both groups aimed to restrict energy levels to approximately 1,300 calories per day. After one year, weight loss was not significantly different between the groups, and both groups had macronutrient (Carbohydrate:Protein:Fat) ratios that were within the ranges recommended. Both groups experienced an improved dietary pattern with respect to decreased saturated fat, cholesterol, and sodium, with increased total servings/day of fruits and vegetables. However, the TFG had a significantly lower dietary intake of several vitamins and minerals compared to the MRG, and were at greater risk for inadequate intake. Although both groups successfully lost weight while improving overall dietary adequacy, the group incorporating fortified meal replacements tended to have a more adequate essential nutrient intake compared to the group following a more traditional food group diet. This study supports the need to incorporate fortified foods and/or dietary supplements while following an energy-restricted diet for weight loss. Ashley JM, Herzog H, Clodfelter S, Bovee V, Schrage J, Pritsos C. Nutrient adequacy during weight loss interventions: a randomized study in women comparing the dietary intake in a meal replacement group with a traditional food group. Nutr J. 2007 Jun 25;6:12. At a GlanceResearch shows that people incorporating fortified meal replacements are more likely to have adequate essential nutrient intakes compared to a group following a more traditional food group diet. Read more about this research below.

Congratulation Your 5 Day RESET is over - Now What?

 So What's next?

You did it. You made it  through the first  5 Days of Usana's RESET program.Your jeans are probably feeling looser, your energy level up and in spite of your doubts No, you didn't gag on Usana's Nutrimeal shakes. You took your Healthpak religiously every morning and night for 5 days and maybe even started thinking that there IS something to this whole Nutrition thing. While you may not have reached your target goal just yet you are well on your way.  

Staying on Track is Easy
To keep moving in on your goals simply keep up with taking The Essentials twice a day.

This will insure that in spite of hectic schedules, missed meals or even a slip back to some fast food habits, that you are getting your essential dose of vitamins and trace minerals including your B's and the ever critical magnesium. 

Stay on Track with Usana's convenient foods

Your body has just been retrained to expect energy in the form of trace minerals over processed chocolates, donuts, empty grains and snack foods. Give your body what it craves! This will keep your cells ability to metabolize food into energy strong because mega anti oxidants and chelated minerals are where it's at. Remember that USANA's supplements have been designed without GMO's,toxins and are potency guaranteed. Consumer Labs, NSF Certified, GMP and FDA pharmaceutical grade manufacturing means you are getting the best just like every elite athlete that consumes them.

Keep Your Shakes Handy

 

Whether your driving to work, working late, flying to another city or your cupboard is bare you'll be well prepared when you keep your blender bottle handy. Keeping one at work, in your car or handbag and even at home will save you from running on empty. Usana has specials going on Right Now until July 25 on single serving 28 packs of Nurmeal in your favorite flavors for your convenience. As a PC you will save so take advantage. And at $2.50 a serving no fast food in the world can deliver this kind of optimal nutrition so conveniently. Keep replacing  2 meals a day at this stage with an USANA shake while you keep on taking your Essentials. By day 30 you will be sliding into those old clothes with considerable ease. It's all about compliance so make it easy on yourself an add bags of Nutrimeal and Essentials to your monthly order.

It's one less thing you have to think about while your amazing body carries on all the functions of maintenance and repair on autopilot. Congratulations!