Green Tea Extract for Weight Loss? Let's Get Some Facts!

Another recent weight loss regime I've been asked about are green tea extract pills. Widely known as a protective antioxidant, over the last few years it has been suggested that green tea (from the Camellia sinensis plant) contains polyphenols called catechins which may play a role in promoting weight loss, decreasing LDL or "bad" cholesterol, preventing inflammation, and preventing heart disease.

In a 2010 study that lasted 8 weeks, 35 obese participants were divided into 3 groups: those who drank 4 cups water/day, those who drank 4 cups green tea/day and those who took 2 capsules of green tea extract daily. Patients who drank green tea or supplemented with green tea extract showed greater weight loss than the group who had water only. Additionally, a 2005 study with Japanese participants who drank oolong tea high in catechins (from green tea extract) showed reduced weight and body fat after 12 weeks when compared to those who drank tea low in catechins. Adversely, a 2014 study which assessed the affect of a weight loss beverage containing green tea extract showed no benefit or additional weight loss in participants who drank the beverage. This study found that participants who were involved in an online 12 week behavior modification course experienced greater weight loss results. The 2013 study by Liu et al., combined the data of 17 studies and found that green tea could reduce fasting blood glucose and hemoglobin A1C levels (average blood glucose over a 3 month span), which may have implications in diabetes management. However it is unclear if these results were related to green tea or green tea extract, which populations would most benefit from the intervention, and what dose would be most effective. It is additionally important to note that some studies have linked supplements containing green tea extract to incidents of hepatotoxicity (toxicity to the liver); These concentrated supplements have not been proven to be safe.

If you're still interested in trying this idea out, I'd recommend the safest source of catechins in their diluted form of a warm, soothing cup of green tea! Don't forget that your daily food choices, activities, family/ friends, and healthcare team can always be utilized to support your weight management goals.

Information Sources:
http://www.ncbi.nlm.nih.gov/pubmed/18691042
http://www.ncbi.nlm.nih.gov/pubmed/20595643
http://ajcn.nutrition.org/content/81/1/122.full
http://www.ncbi.nlm.nih.gov/pubmed/23920353
http://www.ncbi.nlm.nih.gov/pubmed/23803878
http://www.ncbi.nlm.nih.gov/pubmed/23121117
http://www.nlm.nih.gov/medlineplus/druginfo/natural/960.html
http://www.eatright.org/Public/content.aspx?id=6442473527

Mindfulness, Breathing, & Increased Awareness. Could It Be For You?

Depression, stress, and anxiety are quite present in today's society and a range of first-world lifestyle factors may be contributing to their increased prevalence. Today I'm going to focus on two iPhone applications which may help you to relax when feeling anxious, stressed, or sad.

Stop, Breathe, and Think is an application created by a non-profit organization called Tools for Peace. The application asks you to select your mood or specific feelings you may be experiencing at that time and then gives you options of certain mindfulness meditation/ relaxation exercises which may help you feel calm and relaxed. Some sessions are as short as 3 minutes while others can be up to 8 minutes. The application also tracks your progress and how much time you have spent meditating.

Breath2Relax is an application created by the National Center for Telehealth and Technology and focusses on diaphragmatic breathing exercises. The length of inhalation and exhalation can be set by the user along with calming background music.

Both applications share information about mood and stress; Stop, Breathe and Think offers more variety, has attractive visuals and tracks mood and progress, while Breathe2Relax focuses solely on breathing and may be appealing for those who want to specifically set a length of time for their exercise and/or get great relief from deep breathing.

Interventions based on mindfulness and awareness have become increasingly popular. Mindfulness is a state of active, open attention on the present. When we are mindful, we are aware, attentive, and observe our thoughts and feelings from a distance without judgment. It has been associated with enhanced relaxation, attention regulation, emotion regulation, body awareness and cognitive re-evaluation. Multiple 2013 and 2014 studies suggests it may play a role in pain management, irritable bowel syndrome treatment, diminishing cravings, fatigue, and insomnia management (see links below for details). A 2013 study with 56 pre-hypertensive patients showed a greater improvement in participant blood pressure who underwent mindfulness-based stress reduction exercises over an 8 week period. While another small 2013 study showed diaphragmatic breathing and muscle relaxation to promote more weight loss in overweight, Greek women when compared to those who did not receive a stress-management program.

Overall, it is difficult to definitively link mindfulness, meditation, and diaphragmatic breathing to an entire list of positive outcomes since many of the studies conducted involve small groups of people. However, the results seen are often positive; so if you experience stress, anxiety, or mood issues, why not give yourself a few minutes to relax, breathe or become more aware?
Also, if you've used alternative applications that have helped you, I welcome you to please feel free to post in the comments below and share!

Information Sources
http://www.ncbi.nlm.nih.gov/pubmed/24719001
http://www.ncbi.nlm.nih.gov/pubmed/24461370
http://www.ncbi.nlm.nih.gov/pubmed/24239587
http://www.ncbi.nlm.nih.gov/pubmed/24127622
http://www.ncbi.nlm.nih.gov/pubmed/23627835

So You're Thinking About Oil Pulling..

Oil pulling is an Indian folk remedy that has been used traditionally to strengthen teeth, gums, and jaws and to prevent decay, oral malodor, bleeding gums and dryness of throat, and cracked lips. 1-2 teaspoons of sesame, olive, or coconut oil is placed in the mouth and swished around for 15-20 minutes, and then spit out. Some sources suggest that this removes toxins, plaque and bacteria from the oral cavity. A 2009 study involving 20 participants gave half of the participants a chlorhexidine mouthwash and the other half sesame oil. Results showed that both groups had a reduction in plaque and aerobic microorganisms in the mouth. Another 2011 in lab study (in vitro) suggested that sesame oil did not have antimicrobial affects but the process of oil pulling could lead to emulsification and saponification (process that produces soap) which could help clean the oral cavity. To date, most scientific studies involve few participants; positive results in 10 individuals don't necessarily predict what would happen in every person, therefore studies with larger participant numbers are needed.
The Cleaveland clinic suggests that oil pulling may be used as a mouthwash to maintain oral health but is not a replacement standard oral hygiene recommended by your dentist.
Currently there is no scientific evidence to prove that oil pulling improves or cures chronic diseases. However, it is likely a safe to use as a natural mouthwash as long as you're don't forget about that toothbrush and floss!

Information Sources:
http://www.ncbi.nlm.nih.gov/pubmed/21911944
http://www.ncbi.nlm.nih.gov/pubmed/19336860
http://www.ncbi.nlm.nih.gov/pubmed/21525674
http://health.clevelandclinic.org/2014/04/is-oil-pulling-your-best-choice-for-dental-health/