A 2015 study found an association between high blood levels of vitamin C (from eating fruits and vegetables) and a reduced risk of coronary artery disease and death from any cause. Published in the American Journal of Clinical Nutrition, the study examined data from the Copenhagen General Population Study on the intake of fruits and vegetables for 83,256 participants. Researchers also measured vitamin C blood levels in 3,512 of the participants. Here's what the researchers found:

• People with the highest intake of fruits and vegetables had a 15% reduced risk of coronary artery disease and a 20% reduced risk of death from any cause, compared to those with the lowest intake of fruits and vegetables.
• The reduced risk appeared to be linked to higher blood levels of vitamin C.

This study adds to previous research linking a diet high in fruits and vegetables, as well as high vitamin C blood levels, with a reduced risk of cardiovascular disease. However, as with any observational study, more research is needed to establish that high vitamin C blood levels actually contribute to the decreased risk of coronary artery disease and death from any cause.

Source: American Journal of Clinical Nutrition

According to an article in Time, indoor air pollution, often caused by volatile organic compounds (VOCs) released from paints, furniture, and cleaning supplies, among other sources, can lead to dizziness and headaches, and may contribute to long-term health problems like asthma.

So, how should you go about purifying your home’s air? Installing ventilation devices can reduce exposure to VOCs, but there may be a cheaper alternative: a study by researchers at the State University of New York at Oswego indicates that certain common house plants don’t just absorb carbon dioxide, they also absorb VOCs. The researchers also found that various plants absorb chemicals differently. This suggests that having a mix of these plants is the best way to filter out the broadest range of chemicals, although more research is needed to see how effectively these plants act as air filters in real-world conditions. Here are four of the plants tested and the VOCs they absorbed in the lab’s sealed chambers:

• Dracaena, (Dracaena frangas), absorbed 94% of acetone (present in nail polish remover).
• Jade plant, (Crassula argentea), removed 91% of toluene (associated with paint thinners).
• Spider plant, (Chrolophytum comosum), removed 62% of ethylbenzene, 92% of p-Xylenes, and 93% of o-Xylene (found in paints, varnishes, inks, rubbers, and adhesives).
• Bromeliad, (Guzmania lingulata), not only removed 92% of benzene (present in vehicle exhaust and cigarette smoke), it was the most effective VOC remover in the study—it absorbed 80% or more of six out of the eight chemicals tested.

Source: Time.com

A study published in Diabetologia found an association between increased sleep time and an increased risk of type 2 diabetes in middle-aged and older women. The study looked at data from 59,031 women, aged 55 to 83, who had participated in the Nurses’ Health Study and did not have diabetes in 2000. The Nurses’ Health Study tracked, among other things, diabetes occurrence, diet, physical activity, and body weight. Sleep duration over the course of a 24-hour period was self-reported twice, in 1986 and 2000. By 2012, 3,513 participants had developed diabetes. After adjusting for diabetes risk factors, including BMI, researchers found that:

• Compared with no change in sleep duration, increasing sleep by two or more hours each day was associated with a 15% increased risk of type 2 diabetes. Increased sleep was also associated with more weight gain.
• Compared with no change in sleep duration, decreasing sleep was associated with poor diet and less physical activity.

This research adds to the growing body of evidence linking sleep habits with various health effects. However, because this study was based on limited data from questionnaires, more research is needed to determine whether there is an optimal amount of sleep for avoiding diabetes. In the meantime, it’s clear that getting enough shut-eye is important, but it’s also clear that getting too much may have negative health effects.

Source: Diabetologia

Are you getting the vitamins you need from the foods you eat? This is becoming an increasingly important question as cases of malnutrition and nutrient deficiencies rise in developed countries like the US, reports NutraIngredients-USA. It’s an issue of being “over-fed and under-nourished,” as some people in the US are getting their calories from nutrient-poor foods, according to the Council for Responsible Nutrition (CRN)—a leading trade association representing dietary supplement and functional food manufacturers and ingredient suppliers. Here are a few of the key nutrients the CRN is concerned about:

• Vitamin C. Scurvy, a disease caused by a severe vitamin C deficiency, has died down since the Victorian era. However, NutraIngredients-USA reports that cases are on the rise, particularly in households on the poverty line or who don’t have access to affordable fresh foods. If fresh foods are within reach, citrus fruits, broccoli, red peppers, Brussels sprouts, potatoes, and strawberries are all great sources of vitamin C. If they’re not, a vitamin C supplement may be a good choice.
• Omega-3s, omega-6s, and B12. Diet and lifestyle choices such as veganism or vegetarianism may increase the risk of deficiencies, the CRN warns. While these diets can be healthful, they do require special planning. For example, vegetarians may be at risk for deficiencies in omega-3 and omega-6 fats, although a balanced diet which includes legumes, whole grains, nuts, and seeds can reduce this risk. Vegans, on the other hand, should pay particular attention to their B12 intake and may need to consult their healthcare practitioner for B12 food sources or supplements.
• Iodine. Deficiencies in iodine, commonly found in iodized salt, may also be a concern. Consumer demand for additive-free salts, like sea salt, has decreased the iodine in our food supply, reports NutraIngredients-USA. Iodine is especially important for the brain development of children, so pregnant women and parents may need to watch their family’s intake. Other than iodized salt, dairy products and seafood are good sources.

Source: NutraIngredients-USA

Do you get the recommended seven to eight hours of sleep per night? If not, you are in good company: researchers say that more than 35% of us get less than seven hours of sleep per night and that almost 30% of us get six or less hours of sleep per night on a regular basis. But, just because lots of people are falling short on sleep doesn’t mean you shouldn't get adequate sleep.

Sleep deprivation takes a serious toll on daily functioning and on long-term health. Sleep deprivation or interruption interferes with our normal metabolic rhythms and, over time, can cause lasting metabolic disturbances that can lead to weight gain, among other things. Chronic lack of sleep is also associated with high blood pressure and an increased risk of heart disease. Even one sleepless night can have serious consequences, leaving us less able to learn, remember, and think clearly the next day. This can lead to poor functioning at work, or worse, to an increased risk of injuries and accidents. These effects are compounded if poor sleep continues.

But, if you’re having trouble sleeping, don't fret. Consider the following things that might improve your slumber:

• Sleep hygiene. Sleep hygiene is a set of behaviors designed to help us develop habits that promote good sleep. Some of these behaviors include going to bed at the same time each night, rising at the same time each morning, and avoiding large meals before bedtime.
• Sleep apnea. Get tested for sleep apnea. Numerous studies have shown that the consequences of sleep apnea are not just poor sleep quality, they can also include grogginess when you're awake, an inability to concentrate, depression, and accidents.

Source: Centers for Disease Control and Prevention