In 1971, the writer Clifford Irving sold “The Autobiography of Howard Hughes” to McGraw Hill publishers. The problem was Irving never talked with Hughes. Irving spent 17 months in prison for the deception -- and then went on to make big bucks from his next book “Hoax,” detailing his fraudulent activities. (Richard Gere played Irving in the movie.)
That’s a good parallel for claims that certain herbal medicines promote weight loss. A new study shows those assertions are about as reliable as Irving’s were. But we expect, like the public did for “Hoax,” many folks will continue to reward such products with their business.
A global review, published in Diabetes, Obesity & Metabolism, looked at 54 randomized, controlled trials of herbal weight-loss products. The researchers found that in most trials, there was no solid evidence of benefit, and when herbal meds did beat the placebo, the weight loss wasn’t statistically significant. Herbal medicines frequently used included green tea, garcinia cambogia, white kidney bean and African mango.
If you want a boost in your weight-loss efforts, ditch expensive -- and dubious -- herbal supplements. Here are three approaches that work together to produce safe, effective results.
1. Eat a plant-based diet free of added sugars, highly processed foods, and red and processed meats.
2. Take in fewer calories and increase calories burned with physical activity.
3. Eat between 9 a.m. and 7 p.m. During off hours, drink water, tea and coffee.
That’s it. Done deal.
New benefits of omega-3s discovered
The largest fish in the world is the 40-foot-long whale shark, which can weigh more than 40,000 pounds -- all from ingesting plankton and small fish. But it’s the 4- to 15-inch-long anchovy and herring, along with tuna, that are common sources of the omega-3 fish oil that delivers oversized heart health benefits.
Now, a recent study reveals some new ways this essential fatty acid can keep your life going, well, swimmingly. For three years, researchers from Switzerland tracked older folks and found that those who had an active lifestyle and no preexisting conditions showed unexpected benefits from omega-3s.
If those participants took 1 gram of omega-3s a day, their overall risk of infection fell by 11%, upper respiratory infections specifically were reduced by 10% and the risk of a urinary tract infection decreased by 62%.
Interestingly, the research also found that for those folks, omega-3s did not protect against broken bones, strengthen muscle function or lessen memory problems -- possibly, say the researchers, because the study participants were already doing well in those areas to begin with.
To make sure you’re getting the omega-3s you need to stay healthy, indulge in salmon, sea trout, anchovies and sardines. Flaxseed, chia seeds, avocados and walnuts also provide some, as can a fish or algal oil supplement. But ask your doc about taking a daily supplement first, since it may interact with some medications, such as aspirin, blood thinners, blood pressure meds and certain chemotherapies.
