Weekly Blog

May 29

As I scanned this week's headlines looking for patterns worth relaying, only 2 really stood out: (1) the letter B was everywhere, and although the stories weren't directly related, (2) they all had important enough implications to be shared. So here goes:

Beets and Beans for Blood Pressure: Two new studies making headlines this week reiterated points we've discussed many times before. First, eating plants, especially those known to be high in dietary nitrates like beets (but also leafy greens and others), can powerfully impact the cardiovascular system. While we've known for a while that beetroot juice can improve endurance performance by making it easier to pump blood throughout the body, new research suggests it might also meaningfully lower blood pressure in older adults in as little as 2 weeks. The interesting twist here is that it didn't have much of an impact on younger adults. The secret to this may be in the saliva - it appears that we tend to lose key bacteria in our mouth as we age, and drinking beetroot juice may help restore it. For those who don't find beetroot juice super palatable (the flavor is admittedly a bit "earthy"), beans, along with legumes and lentils, may be the answer. In a review of 10 different studies, researchers found that individuals who ate up to 170 grams of legumes (about 1.5 servings) or 80 grams of soy (about 1 serving) daily lowered their risk of hypertension by nearly 30%. 

A closer look at Beta-Blockers: For decades, this medication—taken by millions globally to slow down heart rate and relax smooth muscle—has been standard treatment after someone suffers a heart attack. According to two studies, originally published last year but making headlines this week, it may be time to rethink things. For men who've had mild heart attacks (where the heart muscle retains its ability to push out blood effectively), beta-blockers did not have a meaningful impact on future risk. For women, another study outlined that higher doses of the medication actually increased risk, effectively worsening the condition. With any luck, these new findings will prompt productive conversations with cardiologists as they examine the standard of care. 

When supplementing B12, remember Goldilocks: The last "B" making the news this week was B12, a vitamin known for its role in helping produce red blood cells, maintaining nervous system function, and critically assisting cells in copying their DNA during replication. When cells are healthy, this last role is highly beneficial, so having enough B12 is critical for our health. In fact, supplementation or even injections may be recommended for individuals who may not get enough through their diet, such as those who eat an exclusively plant-based diet or those who've had bariatric surgery. One new study even showed that lower B12 levels were associated with reductions in brain function as age increases, which might lead us to believe more is better. Recent research, however, suggests caution because a link between high doses of B12 and cancer risk has emerged. As it turns out, B12 appears to encourage replication of ALL cells, not only healthy ones. Therefore, heavy supplementation may not be ideal in cases where unhealthy cells, such as precancerous cells, are present in higher concentrations. Not too little, not too much, just right.

That's all for now. Maybe next time we'll cover the health benefits supplied by those other bees—the ones in the hive. 

Until then, have a great weekend,
Mike E.