Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


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Eating Chili Peppers Can Help You Live Longer, Cut Risks For Heart Disease And Cancer


DALLAS, Texas — Previous studies have shown that spicy food can have a positive impact on your health. Now, a study released by the American Heart Association has a “hot” new take on the topic. Researchers say eating chili pepper isn’t just good for your health, it can help you live longer by reducing heart disease and cancer.

The study finds consuming chili peppers cuts the risk of dying from cardiovascular disease by 26 percent. The odds of dying from cancer decreased by 23 percent compared to people who don’t include peppers in their diet.

One of the key findings is that chili peppers act as a natural anti-inflammatory, antioxidant, anticancer, and blood-glucose regulator. This is due to the release of capsaicin into an eater’s system. This substance gives a pepper its trademark mild to intense spicy flavor.

The international appeal of chili peppers
Researchers looked at over 4,700 studies from five major health databases to gather their data. Their final report included four large studies on the health of individuals who either did or didn’t eat chili peppers. The data examined more than 570,000 people from the United States, Italy, China, and Iran.

Overall, the report finds a 25-percent drop in all causes of death among people who include chili peppers in their diet.

“We were surprised to find that in these previously published studies, regular consumption of chili pepper was associated with an overall risk-reduction of all cause, CVD and cancer mortality. It highlights that dietary factors may play an important role in overall health,” says senior author Bo Xu of the Cleveland Clinic’s Heart, Vascular & Thoracic Institute in a media release.

“The exact reasons and mechanisms that might explain our findings, though, are currently unknown. Therefore, it is impossible to conclusively say that eating more chili pepper can prolong life and reduce deaths, especially from cardiovascular factors or cancer. More research, especially evidence from randomized controlled studies, is needed to confirm these preliminary findings.”

Dr. Xu adds these findings have some limitations because the respondents ate different amount and various types of chili peppers. This makes determining if a specific variety or serving size is better for a patient’s health.

The study is being presented at the American Heart Association’s Scientific Sessions 2020.

by Chris Melore NOVEMBER 13, 2020

Source: www.studyfinds.org/eat-chili-peppers-live-longer/


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The Fruit That Boosts Weight Loss And Reduces Fat Absorption

A weight loss fruit that makes you feel full, improves your gut health, and reduces absorption of fats.

Having an avocado every day as part of your diet will increase healthy gut bacteria and reduce the absorption of fat.

The fruit is rich in fibre and monounsaturated fat, a healthy fat that lowers “bad” LDL cholesterol in the blood.

A study by Ahmed et al. (2019) suggests that avocados contain a fat molecule that could help prevent diabetes and maintain a healthy weight by improving blood glucose levels, glucose metabolism, and insulin sensitivity.

A new study has found that people who eat avocados have higher levels of gut microbes responsible for breaking down fibres and producing a number of metabolites (short-chain fatty acids) that improve gut health.

Ms Sharon Thompson, the study’s first author, said:

“We know eating avocados helps you feel full and reduces blood cholesterol concentration, but we did not know how it influences the gut microbes, and the metabolites the microbes produce.

Microbial metabolites are compounds the microbes produce that influence health.

Avocado consumption reduced bile acids and increased short chain fatty acids.

These changes correlate with beneficial health outcomes.”

Bile acids are produced by the liver, stored in the gallbladder, and released into the intestine for breaking down fats from foods we eat.

Western diets are higher in fats causing more production of bile acids which can alert the gut microbiota population and cause intestinal inflammation.

The study recruited 163 overweight or obese participants and divided them into two groups receiving a normal diet.

The only difference was that one ate fresh avocados (175 g for men or 140 g for women) as part of a meal every day for 12 weeks and the other group had a similar diet but no avocados.

avocado-toast

Dr Hannah Holscher, study co-author, said:

“Our goal was to test the hypothesis that the fats and the fiber in avocados positively affect the gut microbiota.

We also wanted to explore the relationships between gut microbes and health outcomes.

Despite avocados being high in fat, the avocado group absorbed less fat compared to the other group.”

Dr Holscher said:

“Greater fat excretion means the research participants were absorbing less energy from the foods that they were eating.

This was likely because of reductions in bile acids, which are molecules our digestion system secretes that allow us to absorb fat.

We found that the amount of bile acids in stool was lower and the amount of fat in the stool was higher in the avocado group.”

Types of fats found in foods affect the gut microbiome differently, for example, avocados contain monounsaturated fats which are considered heart-healthy.

On top of that, avocados are high in soluble fibre: an average avocado contains 12 g of fibres which is a big portion of the daily recommended fibre intake (28 to 34 g).

Dr Holscher said:

“Less than 5% of Americans eat enough fiber.

Most people consume around 12 to 16 grams of fiber per day.

Thus, incorporating avocados in your diet can help get you closer to meeting the fiber recommendation.

Eating fiber isn’t just good for us; it’s important for the microbiome, too.

We can’t break down dietary fibers, but certain gut microbes can.

When we consume dietary fiber, it’s a win-win for gut microbes and for us.”

People shouldn’t worry that avocados are high in calories as it is more important that it is a nutrient-dense food that contains micronutrients like fibre and potassium that we don’t get enough of.

About the author      Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.

The study was published in The Journal of Nutrition (Thompson et al., 2020).

source: PsyBlog   October 7, 2021


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How Your Gut Bacteria Controls Your Mood

Your intestines has about 39 trillion microorganisms in it. And yes I said trillion. We call this collection of organisms the microbiome and it consists of mostly bacteria, but also viruses and fungi. Collectively it weighs about 3 pounds which is about the same weight as your brain.

We feed these organisms and they produce chemicals that we need. They send messages to the brain through the vagus nerve.

Several factors determine whether or not your have good vs. bad bacteria:

  • Diet
  • Medications
  • Age
  • Sleep
  • Activity level

Download a guide on gut health here: https://MarksPsychiatry.com/gut-health

source: Dr. Tracey Marks

gut-brain

 Gut Bacteria Is Key Factor in Childhood Obesity

Summary:

Scientists suggest that gut bacteria and its interactions with immune cells and metabolic organs, including fat tissue, play a key role in childhood obesity.

New information published by scientists at Wake Forest Baptist Health suggests that gut bacteria and its interactions with immune cells and metabolic organs, including fat tissue, play a key role in childhood obesity.

“The medical community used to think that obesity was a result of consuming too many calories. However, a series of studies over the past decade has confirmed that the microbes living in our gut are not only associated with obesity but also are one of the causes,” said Hariom Yadav, Ph.D., lead author of the review and assistant professor of molecular medicine at Wake Forest School of Medicine, part of Wake Forest Baptist.

In the United States, the percentage of children and adolescents affected by obesity has more than tripled since the 1970s, according to the Centers for Disease Control and Prevention. Obesity is increasing at 2.3% rate each year among school-aged children, which is unacceptably high and indicates worrisome prospects for the next generation’s health, the article states.

Yadav’s manuscript, published in the current issue of the journal Obesity Reviews, reviewed existing studies (animal and human) on how the interaction between gut microbiome and immune cells can be passed from mother to baby as early as gestation and can contribute to childhood obesity.

The review also described how a mother’s health, diet, exercise level, antibiotic use, birth method (natural or cesarean), and feeding method (formula or breast milk) can affect the risk of obesity in her children.

“This compilation of current research should be very useful for doctors, nutritionists and dietitians to discuss with their patients because so many of these factors can be changed if people have enough good information,” Yadav said. “We also wanted to identify gaps in the science for future research.”

In addition, having a better understanding of the role of the gut microbiome and obesity in both mothers and their children hopefully will help scientists design more successful preventive and therapeutic strategies to check the rise of obesity in children, he said.

Story Source:

Materials provided by Wake Forest Baptist Medical Center. Note: Content may be edited for style and length.

Journal Reference:

Halle J. Kincaid, Ravinder Nagpal, Hariom Yadav. Microbiome‐immune‐metabolic axis in the epidemic of childhood obesity: Evidence and opportunities. Obesity Reviews, 2019; DOI: 10.1111/obr.12963

Wake Forest Baptist Medical Center         ScienceDaily, 30 October 2019 source:  www.sciencedaily.com/releases/2019/10/191030132704.htm

Brain-Food

The Best Diet For Good Mental Health

People eating the right diet experience better mental health and a stronger sense of wellbeing.

Diet can have a very real effect on mental health, according to the latest review of the research.

People eating the right diet experience better mental health and a stronger sense of wellbeing.

For example, there is good evidence that the Mediterranean diet can improve depression and anxiety.

Here are ten typical ingredients of the Mediterranean diet:

  • Green leafy vegetables,
  • other vegetables,
  • nuts,
  • berries,
  • beans,
  • whole grains,
  • fish,
  • poultry,
  • olive oil,
  • and wine.

The Mediterranean diet is anti-inflammatory as it includes more vitamins, fibre and unsaturated fats.

Vitamin B12 has also been shown to help with depression, poor memory and fatigue.

For those with epilepsy, a ketogenic diet, which is high in fat and low in carbohydrates, can be helpful.

However, in other areas the effects of diet on mental health are less strong.

For example, the evidence that vitamin D supplements are beneficial for mental health is relatively weak.

Professor Suzanne Dickson, study co-author, said:

“We have found that there is increasing evidence of a link between a poor diet and the worsening of mood disorders, including anxiety and depression.
However, many common beliefs about the health effects of certain foods are not supported by solid evidence.”

The conclusions come from a review of the research in nutritional psychiatry.

For some conditions, the evidence was comparatively thin, said Professor Dickson:

“With individual conditions, we often found very mixed evidence.
With ADHD for example, we can see an increase in the quantity of refined sugar in the diet seems to increase ADHD and hyperactivity, whereas eating more fresh fruit and vegetables seems to protect against these conditions.
But there are comparatively few studies, and many of them don’t last long enough to show long-term effects.”

Nutrition during pregnancy is very important and can significantly affect brain function, the researchers found.

However, the effect of many diets on mental health is small, said Professor Dickson:

“In healthy adults dietary effects on mental health are fairly small, and that makes detecting these effects difficult: it may be that dietary supplementation only works if there are deficiencies due to a poor diet.
We also need to consider genetics: subtle differences in metabolism may mean that some people respond better to changes in diet that others.
There are also practical difficulties which need to be overcome in testing diets.
A food is not a drug, so it needs to be tested differently to a drug.
We can give someone a dummy pill to see if there is an improvement due to the placebo effect, but you can’t easily give people dummy food.
Nutritional psychiatry is a new field.
The message of this paper is that the effects of diet on mental health are real, but that we need to be careful about jumping to conclusions on the base of provisional evidence.
We need more studies on the long-term effects of everyday diets.”

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
He has been writing about scientific research on PsyBlog since 2004.

The study was published in the journal European Neuropsychopharmacology (Adan et al., 2019).

source: PsyBlog


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One Portion Of These Foods Boosts Mental Health

People who eat more fruit and vegetables have better mental health, research finds.

Indeed, the more fruit and vegetables people eat, the better their state of mind.

Eating just one extra portion of fruit and vegetables per day is enough to measurably improve mental well-being.

Just one portion has the same positive effect as going for a walk on 8 extra days a month.

Only around one-in-ten people in the US eat the recommended amount of fruit and vegetables.

The recommended amount in the US is 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables.

Dr Neel Ocean, the study’s first author, said:

“It’s well-established that eating fruit and vegetables can benefit physical health.

Recently, newer studies have suggested that it may also benefit psychological well-being.

Our research builds on previous work in Australia and New Zealand by verifying this relationship using a much bigger UK sample.

While further work is needed to demonstrate cause and effect, the results are clear: people who do eat more fruit and vegetables report a higher level of mental well-being and life satisfaction than those who eat less.”

The study followed many thousands of people across seven years.

The study controlled for other factors, like lifestyle, education, health status and other aspects of the diet.

Dr Peter Howley, study co-author, said:

“There appears to be accumulating evidence for the psychological benefits of fruits and vegetables.

Despite this, the data show that the vast majority of people in the UK still consume less than their five-a-day.

Encouraging better dietary habits may not just be beneficial to physical health in the long run but may also improve mental well-being in the shorter term.”

The study was published in the journal Social Science & Medicine (Ocean et al., 2019).

April 8, 2021

source: PsyBlog

veggies

Link Between Dietary Fiber And Depression
Partially Explained By Gut-Brain Interactions

New study suggests that higher daily dietary fiber intake is linked to lower risk for depression in premenopausal women

Fiber is a commonly recommended part of a healthy diet. That’s because it’s good for your health in so many ways – from weight management to reducing the risk of diabetes, heart disease, and some types of cancer. A new study also finds that it might be linked with a reduced risk of depression, especially in premenopausal women. Study results are published online in Menopause, the journal of The North American Menopause Society (NAMS).

Depression is a common and serious mental health condition that not only affects a person’s ability to perform daily activities but can also lead to suicide. It’s estimated that more than 264 million people worldwide have depression, with numbers increasing over time. This debilitating condition is much more common in women, and there are a number of theories as to why this is the case. Changes in hormone levels in perimenopausal women have been linked to depression.

Because of the serious consequences and prevalence of depression, numerous studies have been undertaken to evaluate treatment options beyond the use of antidepressants. Lifestyle interventions, including diet, exercise, and mindfulness, may help to reduce the risk for depression. In this new study involving more than 5,800 women of various ages, researchers specifically sought to investigate the relationship between dietary fiber intake and depression in women by menopause status. Dietary fiber is found mainly in fruit, vegetables, whole grains, and legumes.

Previous studies have already suggested the benefits of fiber for mental health, but this is the first known study to categorize the association in premenopausal and postmenopausal women. It also included a broader range of ages in participants and involved women who underwent natural, as well as surgical, menopause.

The study confirmed an inverse association between dietary-fiber intake and depression in premenopausal women after adjusting for other variables, but no significant difference was documented in postmenopausal women. Research has suggested that estrogen depletion may play a role in explaining why postmenopausal women don’t benefit as much from increased dietary fiber, because estrogen affects the balance of gut microorganisms found in premenopausal and postmenopausal women. The link between dietary fiber and depression may be partially explained by gut-brain interactions, because it is theorized that changes in gut-microbiota composition may affect neurotransmission. Fiber improves the richness and diversity of gut microbiota.

Results are published in the article “Inverse association between dietary fiber intake and depression in premenopausal women: a nationwide population-based survey.”

“This study highlights an important link between dietary fiber intake and depression, but the direction of the association is unclear in this observational study, such that women with better mental health may have had a healthier diet and consumed more fiber, or a higher dietary fiber intake may have contributed to improved brain health by modulating the gut microbiome or some combination. Nonetheless, it has never been more true that ‘you are what you eat,’ given that what we eat has a profound effect on the gut microbiome which appears to play a key role in health and disease,” says Dr. Stephanie Faubion, NAMS medical director.

Journal Reference:

Yunsun Kim, Minseok Hong, Seonah Kim, Woo-young Shin, Jung-ha Kim. Inverse association between dietary fiber intake and depression in premenopausal women. Menopause, 2020; Publish Ahead of Print DOI: 10.1097/GME.0000000000001711

January 6, 2021

Source: The North American Menopause Society (NAMS)        www.sciencedaily.com


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Foods That Can Reduce Stress

Stress levels may be high these days, but did you know that what we choose to eat can help to reduce stress, ultimately allowing us to take charge of our mental health?

“Instead of thinking of food as ‘stress eating’ or ‘guilty pleasures,’ we can think of using food to shape the lens in how we experience stress,” said psychiatrist Dr. Drew Ramsey, an assistant clinical professor at Columbia University Vagelos College of Physicians and Surgeons and author of the upcoming book “Eat to Beat Depression and Anxiety.”

Taking control of stress with the foods we eat can help to counter inflammation throughout the body, as well as elevated levels of the hormone cortisol, which can otherwise lead to high blood sugar, increased appetite and weight gain, among other symptoms, according to Felicia Porrazza, a Philadelphia-based registered dietitian who helps stressed-out clients find natural ways to improve their overall wellness.

Feeling less stressed already? I hope so! Here are some food suggestions to help you live in a state of calm.

Open your palate to oily fish

Try out anchovies, sardines and herring, in addition to salmon, trout and mackerel. These foods are a rich source of stress-busting omega-3 fatty acids known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which play an important role in brain health.

“Increasing omega-3 fatty acids can help to regulate how our bodies handle stress,” Porrazza said. Stress can increase inflammation in the body so if we can reduce inflammation by consuming more omega-3s, we could also potentially reduce cortisol levels, which could improve health and wellness, Porrazza explained. In fact, omega 3s help to blunt the cortisol response after acute stress, some research has shown. On the flip side, low levels of omega 3s may affect the function of the HPA, or hypothalamic-pituitary-adrenal, axis, which plays a role in how our bodies respond to stress, according to Porrazza.

Omega-3 fats might help to reduce the symptoms of clinical anxiety, concluded a recent review and meta-analysis of 19 clinical trials involving over 2,200 participants from 11 countries.

Consuming high amounts of these fatty acids in fish may help protect us from depression, too, according to other research.

Need some ideas besides grilled salmon? Try a Caesar salad with an anchovy vinaigrette dressing, or add some herring to your Sunday bagel order.

Mix it up with shellfish

Mussels, clams and oysters are rich in vitamin B12 in addition to omega-3s, which are both prominent nutrients in diets connected with lower anxiety, Ramsey explained.

In fact, B vitamins, including vitamin B12, help to maintain the nervous system, and stress can cause a slight increase in the body’s requirements of these B vitamins, explained Martha McKittrick, a New York City-based registered dietitian who provides nutrition counseling and wellness coaching to many stressed-out New Yorkers.

Vitamin B deficiencies can increase the risk of developing stress-related symptoms such as irritability, lethargy and depression.

Since vitamin B12 is not produced by plants, if you are vegan, you should ensure that you are consuming vitamin B12 from fortified foods or a supplement.

Consume more vitamin C

Foods such as red and green peppers, oranges, grapefruit and kiwi are rich in vitamin C, which in high doses has antidepressant effects and improves mood, and may be helpful in treating stress-related disorders.

Other research has revealed that vitamin C may help reduce anxiety among high school students.

To boost your vitamin C intake, aim to include one vitamin C-rich food with a meal, and another for a snack. You could also try one of my favorites: dark chocolate-dipped kiwis or oranges for dessert!

Bananas

 

Choose healthy carbs

Carbohydrates can help to boost serotonin production in the brain, which is key in influencing our mood. “Serotonin is a neurotransmitter that is responsible for happiness and well-being,” Porrazza said.

Serotonin has a calming effect and also promotes sleep and relaxation, McKittrick explained. In fact, low levels of brain serotonin, research has suggested, can lead to increased vulnerability to psychosocial stress.

Tryptophan is an amino acid that is necessary for the production of serotonin in the brain. Complex carbs including whole grains and vegetables can help boost levels of serotonin because they make tryptophan more available in the brain.

Carbs like soybeans and peas also deliver a small dose of protein, which can help to balance blood glucose levels. This benefit is important, since fluctuations in blood glucose can cause irritability and worsen stress levels.

Additionally, if you eat too many highly processed carbs that are loaded with sugar and lack protein or healthy fats, like cookies and sweets, you can experience blood sugar spikes and crashes, “and that can make you feel more stressed,” McKittrick added.

Fill up on fermented foods

Fermented foods such as yogurt, kombucha, kefir, tempeh and sauerkraut contain friendly bacteria known as probiotics, which have the ability to reduce stress and cortisol levels.

In fact, randomized controlled trials featuring probiotics suggest a causal link between the gut microbiota and stress responding.

Feeling shy? Fermented foods may help reduce symptoms of social anxiety, too, research has shown. These probiotic-rich foods may also help control negative thoughts that are associated with low moods.

How does it all work? Our gut bacteria produce about 95% of our body’s serotonin supply, which can positively affect how we feel, according to Porrazza. On the flip side, stress can increase inflammation and gut dysbiosis, which is basically an imbalance of the gut microbiota, and this can negatively influence mood.

Other fermented foods include sourdough bread, kimchi, miso and pickles.

Ramsey fights stress with a kefir-rich banana smoothie. “I get a good dose of potassium from the banana and I add nuts, cinnamon and cacao for its anti-inflammatory properties. It’s a great energy and brain boost.”

Bananas are also a source of vitamin B6, which helps in the conversion of tryptophan into serotonin.

Munch on magnesium-rich foods

A lot of times when you are stressed out, your magnesium levels can become depleted, McKittrick explained. “If you have a magnesium-deficient diet, it can raise stress hormones, so it is important to eat magnesium-rich foods, like leafy green vegetables, nuts and seeds; legumes; and whole grains,” she said.

Conquer stress with crunchy foods

“A lot of my clients, when they think about crunchy foods, they think of chips, but sometimes you can manage stress with healthier crunchy foods like celery and carrots with hummus,” Porrazza said.

Cutting up an apple and then munching on it can also release stress, as Porrazza has observed with her clients. “Doing something with their hands can help them take themselves out of their head and give them a little bit of a mindful moment, which can take them out of the stress of the moment,” she added.

Take a tea break

Green, black and oolong teas are rich in theanine, an amino acid that helps reduce stress and promote calm feelings.

These teas are also rich in antioxidants, which can help reduce oxidative stress in the body, which helps protect against disease.

Black tea in particular has been studied for its role in stress recovery and reduction in cortisol levels.

And while there isn’t enough research to show that chamomile reduces stress, the act of sitting and drinking a cup of this herbal tea may be calming for some, Porrazza explained.

Other stress-busting diet tips

Lastly, there are a few diet strategies to avoid, in order to feel less stressed. One is to consume less caffeine.

Caffeine has effects on the brain and nervous system and can elevate cortisol levels and exacerbate the effects of stress on the body,” McKittrick said.

Because of caffeine’s effects, it’s important to pay attention to how your body responds to caffeine. “If I am stressed, I can only have half a cup of coffee,” McKittrick added.

And it’s important to not go too long without eating. Doing so can cause low blood sugar, which can make you feel more irritable and worsen stress. “It’s very individual, but for most I would say don’t go more than four to five hours without food – but pay attention to your own body,” McKittrick said.

By Lisa Drayer, CNN        January 23, 2021

source : CNN


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The Weight Loss Diet That Automatically Stops Overeating

Unlike the Western diet, this diet naturally puts you off overeating.
No matter how much you like to eat, a Mediterranean-style diet can protect you from overeating.
According to a study, a Mediterranean diet stops the feeling of hunger and over-consumption, unlike the Western diet that causes prediabetes, obesity, and liver disease.
However, a Mediterranean diet can have similar amounts of carbohydrates, fat, and protein to other types of diets because what we eat is important.
Generally, vegetables, fruits, legumes, whole grains, seeds, nuts, olive oil, fish, and seafood are plentiful in the Mediterranean diet.
Researchers have found that animals on a Mediterranean diet didn’t eat all the available food and so didn’t put on weight.
Professor Carol Shively, the study’s first author, said:

“By comparison, the animals on a Western diet ate far more than they needed and gained weight.”

The study compared the impact of consuming a Mediterranean diet with a Western diet on monkeys.
The Western diet was mainly from animal sources, whereas the Mediterranean diet was from plant products but with the same amount of carbohydrates, fat, and protein.
Professor Shively said:
“What we found was that the group on the Mediterranean diet actually ate fewer calories, had lower body weight and had less body fat than those on the Western diet.”
The results show that in contrast to a Western diet, a Mediterranean diet averted binge eating, prediabetes, and obesity.
Moreover, the Mediterranean diet was shown to protect the subjects from non-alcoholic fatty liver disease (NAFLD).
The build up of excessive fat in the liver causes this condition which leads to cirrhosis and liver cancer.
NAFLD is a consequence of obesity and sadly it is predicted that one-third of the United States population will have the disease by 2030.
NAFLD is becoming a more frequent reason for liver transplants in young American adults.
Professor Shively said:
“Diet composition is a critically important contributor to the U.S. public health, and unfortunately those at the greatest risk for obesity and related costly chronic diseases also have the poorest quality diets.
The Western diet was developed and promoted by companies who want us to eat their food, so they make it hyper-palatable, meaning it hits all our buttons so we overconsume.
Eating a Mediterranean diet should allow people to enjoy their food and not overeat, which is such a problem in this country.
We hope our findings will encourage people to eat healthier foods that are also enjoyable, and improve human health.”
About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
The study was published in the journal Obesity (Shively et al., 2020). 
source: Psyblog
trout_fish

FODMAP Diet: What You Need to Know

You may have heard of the FODMAP diet from a friend or on the internet. When people say “FODMAP diet,” they usually mean a diet low in FODMAP — certain sugars that may cause intestinal distress. This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms.

“The low FODMAP diet is a temporary eating plan that’s very restrictive,” says Johns Hopkins gastroenterologist Hazel Galon Veloso, M.D. “It’s always good to talk to your doctor before starting a new diet, but especially with the low FODMAP diet since it eliminates so many foods — it’s not a diet anyone should follow for long. It’s a short discovery process to determine what foods are troublesome for you.”

What is FODMAP?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms include:

  • Cramping
  • Diarrhea
  • Constipation
  • Stomach bloating
  • Gas and flatulence

How does the low FODMAP diet work?

Low FODMAP is a three-step elimination diet:

  1. First, you stop eating certain foods (high FODMAP foods).
  2. Next, you slowly reintroduce them to see which ones are troublesome.
  3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria. Then every three days, you can add a high FODMAP food back into your diet, one at a time, to see if it causes any symptoms. If a particular high FODMAP food causes symptoms, then avoid this long term.”

What can I eat on the FODMAP diet?

Foods that trigger symptoms vary from person to person.

To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

  • Dairy-based milk, yogurt and ice cream
  • Wheat-based products such as cereal, bread and crackers
  • Beans and lentils
  • Some vegetables, such as artichokes, asparagus, onions and garlic
  • Some fruits, such as apples, cherries, pears and peaches

Instead, base your meals around low FODMAP foods such as:

  • Eggs and meat
  • Certain cheeses such as brie, Camembert, cheddar and feta
  • Almond milk
  • Grains like rice, quinoa and oats
  • Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
  • Fruits such as grapes, oranges, strawberries, blueberries and pineapple

Get a full list of FODMAP food from your doctor or nutritionist.

Who should try it?

The low FODMAP diet is part of the therapy for those with IBS and SIBO. Research has found that it reduces symptoms in up to 86% of people.

Because the diet can be challenging during the first, most restrictive phase, it’s important to work with a doctor or dietitian, who can ensure you’re following the diet correctly — which is crucial to success — and maintaining proper nutrition.

“Anyone who is underweight shouldn’t try this on their own,” says Veloso. “The low FODMAP diet isn’t meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”

How a Doctor Can Help

Dietary changes can have a big impact on IBS and SIBO symptoms, but doctors often use other therapies as well. Antibiotics can quickly reduce small intestinal bacterial overgrowth, while laxatives and low-dose antidepressants can relieve symptoms of irritable bowel syndrome.

A combination of dietary changes, medications and stress management techniques is often the best approach. Learn how you can work with a doctor to find the SIBO and IBS treatments that work well for you.

Reviewed By:  Hazel Galon Veloso, M.D.


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Using Food To Ward Off Anxiety

It’s normal to feel anxious or worried from time to time. Work deadlines, writing an exam or giving a presentation, for example, can trigger short-lived anxiety.

People with an anxiety disorder, however, experience persistent and intense anxiety, worry or fear that’s out of proportion to everyday occurrences. Symptoms interfere with daily life, impacting thoughts, emotions, behaviour and physical health. Anxiety disorders include panic disorder, phobias, social anxiety disorder and generalized anxiety disorder (excessive worry about ordinary, everyday situations). Anxiety often goes hand in hand with depression.

Growing scientific evidence suggests that the foods we eat – and the ones that we don’t – play a role in developing and treating anxiety.

The diet-anxiety connection

Components in whole foods can influence mood in a number of ways. Some nutrients are used to synthesize brain chemicals (neurotransmitters) that regulate emotions, while others impact how the brain responds to stress.

An imbalance of omega-3 fats, which are essential for the integrity of brain cell membranes, may alter how brain cells communicate with one another. Certain nutrients may also dampen inflammation in the brain.

While diet can’t cure anxiety – nor can it take the place of medication – research suggests that the following strategies may help reduce symptoms.

Follow a healthy dietary pattern. Studies conducted in many different countries have found that healthy traditional diet patterns, including the Mediterranean diet and vegetarian diets, are associated with a lower risk of anxiety disorders.

In general, eating a diet that’s low in added sugars and emphasizes vegetables, fruits, whole grains, lean proteins, nuts and beans and lentils guards against anxiety. In contrast, a “Western-style” diet consisting of refined grains, highly processed foods and sugary foods increases the risk.

Include omega-3′s, fatty fish. Observational studies have linked a higher intake of oily fish and DHA (docosahexaenoic acid), an omega-3 fatty acid found in fish, to a lower risk of anxiety disorders in children, adults and pregnant women.

A randomized controlled trial published in 2013 found that medical students who received omega-3 supplements (2.5 grams a day) experienced a 20-per-cent reduction in anxiety compared with the placebo group. They also had lower blood levels of stress-induced inflammatory proteins.

Salmon, trout, sardines, herring, mackerel and anchovies are good sources of omega-3 fatty acids; these fish are also low in mercury. Include them in your diet at least twice a week. DHA supplements made from algae are available for people who eat a vegetarian diet.

Try fermented foods. Preliminary evidence suggests that a regular intake of fermented foods, a source of probiotic bacteria, may reduce the risk of social anxiety in women. Fermented foods include kefir, kombucha, kimchi, unpasteurized sauerkraut and yogurt.

Probiotics may also help ease anxiety symptoms. A review of 10 randomized controlled trials, published in 2017, concluded that probiotic supplements significantly improved anxiety. However, the strain of probiotic, the dose and the duration of treatment varied widely across studies.

Once consumed, probiotic bacteria take up residence in the gut, where they help to maintain a strong intestinal barrier. When the lining of the gut becomes more permeable than normal, toxins can escape into the bloodstream, triggering an inflammatory response that may interfere with neurotransmitters.

It’s also thought that probiotics in the gut increase the production of serotonin, a neurotransmitter that regulates stress and emotions.

Increase magnesium, zinc. Findings from a number of studies have shown that a deficiency of these two minerals, needed for healthy brain cells, can lead to anxiety.

Excellent sources of magnesium include oat bran, brown rice, quinoa, spinach, Swiss chard, hemp seeds, pumpkin seeds, almonds, cashews, black beans, lentils, tofu and edamame.

You’ll find zinc in oysters, beef, crab, pork, chicken, pumpkin seeds, cashews, chickpeas, yogurt, milk and fortified breakfast cereals.

Avoid triggers. Eat at regular intervals during the day to prevent low blood sugar, which could precipitate feelings of anxiety. Limit or avoid caffeine and alcohol, which can also make you feel jittery and nervous.

Drink water throughout the day to prevent becoming dehydrated; even mild dehydration can worsen your mood.

LESLIE BECK         THE GLOBE AND MAIL         August 23, 2020

Leslie Beck, a Toronto-based private practice dietitian, is Director of Food and Nutrition at Medcan.

source: www.theglobeandmail.com

salmon

 

9 Foods That Calm Anxiety
(and 3 That Make It Worse)

Scientists are just beginning to recognize the connection between food and our brain. Eat these nutrients for a wave of calming feelings that keep worry away.

Omega-3 fatty acids make your brain happy

Doctors often know how to calm anxiety, or treat it, with therapy and medications, but the answer to calming the condition could be hiding in plain sight: the foods we eat. Doctors and nutritionists are starting to understand more about how certain nutrients, or lack of them, affect the brain. “Our brain has very high energy and nutrient requirements,” says clinical nutritionist and health coach Melissa Reagan Brunetti, CNC. “Nutritional deficiencies and dietary patterns can affect its function, and alter brain chemistry and the formulation of neurotransmitters—chemicals in the brain that can stimulate and calm.” These neurotransmitters influence our mood as well as our appetite, she says. A study from Ohio State University showed one nutrient that’s especially good for reducing anxious symptoms is omega 3 fatty acids, found in fatty fish like wild salmon, flaxseed, walnuts, and chia seeds. “Our brains need fat from dietary sources to function properly,” Brunetti says. “If you are not eating a sufficient amount of beneficial fats, your brain will suffer.”

Probiotics are good for the gut

Surprisingly, another calming food source is probiotics. “Your gut bacteria is needed for production of neurotransmitters, including serotonin, dopamine, and GABA [gamma-aminobutyric acid], which all play a role in mood,” Brunetti says. “The microbiome [gut bacteria] has a direct link to the brain and the immune system, so restoring balance in the gut of good and bad bacteria through use of probiotics can benefit the brain.” Recent research has found that probiotics may actually work to treat, or even prevent, anxious feelings. You can either take a probiotic supplement or eat foods that have been fermented, a process which encourages good bacteria to grow, and has been shown in studies as a way how to calm anxiety. “I like to see patients eat more fermented foods like yogurt, sauerkraut, and kefir, as the kinds of bacteria in your gut influence anxiety,” says Drew Ramsey, MD, a psychiatrist who specializes in using dietary changes to help balance moods, and author of Eat Complete. Another fermented food you probably already have in your fridge? Pickles!

Caffeine makes you anxious

Although some of us feel like we’re miserable until we’ve had our morning cup of java, coffee and other caffeinated foods and drinks actually worsen anxious feelings. Because it’s a stimulant for the nervous system, it increases heart rate, blood pressure, and body temperature. According to the University of Michigan, coffee can lead to symptoms of worrying like nervousness, sweating, and shaking. A study from Brazil found that caffeine actually induced panic attacks in people with an anxious disorder. Another study, from Wake Forest University, found that caffeine reduced blood flow to the brain by 27 percent. Not to mention that it can mess with sleep, which is essential for brain health. “Limiting caffeine intake can help quell inflammation and contribute to improved brain function,” Brunetti says. Likewise, Dr. Ramsey suggests avoiding energy drinks with caffeine, as well as indulging in too much dark chocolate (stick to one or two squares a day).

Water keeps everything flowing smoothly

How to calm anxiety in one step? Drink good old fashioned water. “Staying hydrated with clean water is very important,” Brunetti says. A study from the University of Connecticut showed that even mild dehydration can cause mood problems. According to the study’s author, Lawrence E. Armstrong, PhD, by the time you feel thirsty it’s too late. “Our thirst sensation doesn’t really appear until we are one or two percent dehydrated,” he says. “By then dehydration is already setting in and starting to impact how our mind and body perform.” The connection behind dehydration and anxious symptoms is not totally known; but the UConn study authors think it may be part of an ancient warning system alerting us to find water for survival. So, you should be sure to consume water throughout the day.

Stay away from refined sugar and processed foods

Sweets and processed foods all are, not surprisingly, bad for your mental health. Sugar and refined carbs cause a spike in blood sugar followed by a sudden drop. A study from Columbia University found that the more refined carbs and sugar women ate, the higher their risk for mood changes and depression. Another study, from the United Kingdom, found that eating processed meat and fried foods had similar responses, possibly because of the link with heart disease and inflammation, which are also associated with mental health problems. “Skip highly processed foods, as these are mainly simple sugars and vegetable oils,” Dr. Ramsey suggests. Instead, try eating more complex carbs like whole grains, which were linked to fewer mental health issues in the Columbia study.

Alcohol brings you down

Alcohol is a depressant but it can also worsen anxiety symptoms. And unfortunately, the two often go hand-in-hand—in a study that took place over 14 years, researchers found that people with social anxiety disorder (SAD) were 4.5 times more likely to develop alcohol dependence. The Anxiety and Depression Association of America says that 20 percent of people with SAD also suffer from alcohol abuse or dependence. Drinking can seem like a good way to calm your nerves, but in reality, it causes spikes and dips in blood sugar, dehydrates you, and causes impaired brain function—all of which can lead to anxious feelings, which then make you want to drink more, creating a vicious cycle. According to the National Institute on Alcohol Abuse and Alcoholism, drinking a lot can cause changes in the brain’s neurotransmitters that may induce these symptoms. For this reason, Brunetti says it’s best to reduce or eliminate alcohol.

Load up on antioxidants

Here’s another reason antioxidants are superfoods: They can help quell anxious moods. “Antioxidants protect the brain against oxidative stress [free radicals],” Brunetti says. “Oxidative stress leads to inflammation, which can impair neurotransmitter production.” Research by the State University of New York found that anxious symptoms are linked with a lower antioxidant state, and that antioxidants could actually help treat mood issues as well. So which nutrients are antioxidants, and which foods contain them? “Diets rich in beta-carotene like carrots, sweet potatoes, squash, spinach, and kale; vitamin C like citrus fruits, red peppers, Brussels sprouts, broccoli, and strawberries; and vitamin E like almonds, avocado, spinach, sunflower seeds, spinach, and sweet potatoes, are essential for supporting optimal brain function,” Brunetti says. Another powerful antioxidant Brunetti says is shown to combat anxious feelings is the trace mineral selenium, found in Brazil nuts, halibut, grass-fed beef, turkey, chicken, and eggs. Also, studies have shown that upping your zinc, which has antioxidant properties, leads to fewer anxious feelings. Cashews are a great source of zinc.

Magnesium is calming

Another nutrient that might stave off anxious symptoms is magnesium. “Magnesium is a calming mineral that has been found to induce relaxation,” Brunetti says. In an Austrian study with mice, diets low in magnesium increased anxious behaviors. Research has shown that magnesium may also help treat mental health issues in humans. According to the University of Maryland Medical Center, inadequate magnesium reduces levels of the neurotransmitter serotonin, and antidepressants have been shown to increase magnesium in the brain—evidence of a positive link. “Magnesium can act at the blood brain barrier to prevent the entrance of stress hormones into the brain,” psychiatrist Emily Deans, MD, writes on Psychology Today. “All these reasons are why I call magnesium ‘the original chill pill.’” Dr. Ramsey suggests eating eggs and greens, like spinach and Swiss chard, for magnesium. Other sources include legumes, nuts, seeds, and avocado.

Try tryptophan

We usually think of tryptophan as the nutrient in turkey that puts us to sleep after Thanksgiving—and in fact, tryptophan is an amino acid that the body needs to produce the neurotransmitter serotonin, which helps regulate sleep and moods. According to the University of Michigan, tryptophan may help reduce anxious feelings. In one small study, participants who ate a food bar rich in tryptophan reported fewer symptoms than those who ate a bar without tryptophan. More research is needed, but it seems likely that there is a connection. Tryptophan is in most protein-rich foods like turkey and other meats, nuts, seeds, beans, and eggs. (Incidentally, protein is also important for the production on the neurotransmitter dopamine, which can benefit mood as well.)

B vitamins bump up good feelings

Harvard Medical School advises eating foods rich in B vitamins, like beef, avocado, and almonds, to help ward off anxious feelings. “B vitamins have positive effects on the nervous system, and deficiencies have been linked to anxious disorders,” Brunetti says. According to the University of Maryland Medical Center, vitamin B6 helps the body make several neurotransmitters, including serotonin, which influence mood. A study from Australia found that stressed-out workers who were given a high dose of B vitamins felt less strained and in a better mood after 12 weeks. Another study, from the University of Miami, found that depressed adults who took a vitamin B complex had fewer depressive and anxious symptoms after two months. “Another nutrient that seems to matter is choline, found in eggs, which is a cousin of B vitamins,” Dr. Ramsey says. More research is needed, but these results are promising.

Cozy up with herbal teas

So you might not want to indulge in too much coffee, but you can relax with a mug of herbal tea in order to feel less anxious. “Great options for herbal teas are chamomile, skullcap, and kava kava to start,” Dr. Ramsey says. A study from the University of Pennsylvania found that participants who took chamomile for eight weeks experienced fewer anxious symptoms than those that didn’t. However, be aware that kava can interact with anti-anxiety and antidepressant meds, so talk to your doctor first if you’re on them. Plus, it’s so relaxing that high doses of it could impair your ability to drive, according to one study. If you’re using herbs for anxiety, steer clear of ones that are stimulating, such as ginseng, cautions Dr. Ramsey, because they might actually make anxious feelings worse.

It’s not just what you eat, but how

How to calm anxiety? Pay attention to how and when you eat. Bad habits can have a negative effect on anxious moods, which “get worse when people have low blood sugar,” Dr. Ramsey says. “A simple step people often forget is to eat regularly.” Brunetti says if low blood sugar is an issue for you (in other words, if you get “hangry”), eating smaller, frequent meals throughout the day can help. According to Harvard Medical School, there is evidence that our Western diet, with its focus on refined carbs and processed foods, might not be great for anxious moods; instead, Mediterranean or Japanese diets, which include a lot of veggies and fish, may be the way to go. But, be careful of fad diets that eliminate entire food groups. “Diets that are too low in [complex] carbohydrates can also be detrimental” for anxious feelings, Brunetti says. “Include a variety of foods in your diet to ensure you are getting a wide range of nutrients needed to calm the mind.”

Tina Donvito      November 21, 2018

source: www.rd.com


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The Breakfast That Quadruples Weight Loss

Eating late is dangerous as it imbalances fat burning and metabolic hormones, leading to weight gain and heart disease.

Having a large meal for breakfast that is rich in protein and carbs is linked to weight loss, research finds.

Indeed, studies suggest that it may quadruple weight loss in the long-term.

Now a study has shown that eating more calories later has many metabolic consequences, such as preventing fat loss, increasing triglycerides and low-density lipoproteins (LDL) cholesterol, which are biomarkers of cardiovascular disease risk.

Eating later also negatively effects the hormone ghrelin, which is responsible for feelings of hunger and the satiety hormone leptin, which is responsible for feeling full or satiated after eating.

Moreover, it elevates the hormone insulin and so blood glucose levels, which can lead to weight gain and diabetes.

Dr Namni Goel, the study’s lead author, said:

“Eating later can promote a negative profile of weight, energy, and hormone markers — such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions.

We know from our sleep loss studies that when you’re sleep deprived, it negatively affects weight and metabolism in part due to late-night eating, but now these early findings, which control for sleep, give a more comprehensive picture of the benefits of eating earlier in the day.”

The study compared the effect of delayed eating on human health with eating earlier.

For the study, participants of healthy weight first ate earlier for 8 weeks then later for a further 8 weeks.

Eating earlier consisted of three meals plus two snacks between 8 am and 7 pm.

The later eating condition consisted of three meals plus two snacks starting from noon and finishing at 11 pm.

During this time they were allowed to sleep between 11 pm to 9 am.

The research team found that compared to eating earlier, the delayed eating led to weight gain.

There were other negative indicators including high insulin, glucose, triglyceride and cholesterol levels, which suggested a poor metabolism.

Eating early helped participants to feel full for longer and so stopped overeating during the evenings.

Kelly Allison, study co-author, said:

“While lifestyle change is never easy, these findings suggest that eating earlier in the day may be worth the effort to help prevent these detrimental chronic health effects.
We have an extensive knowledge of how overeating affects health and body weight, but now we have a better understanding of how our body processes foods at different times of day over a long period of time.”

Another study by Dr Goel and colleagues suggested that eating less at night reduces the mental problems caused by lack of sleep.

About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
The study was presented at SLEEP 2017, the 31st Annual Meeting of the Associated Professional Sleep Societies LLC.

source: Psyblog 

avocado-toast

10 Best Carbs for Breakfast

Build a better a.m. meal with these nutrient-dense complex carbs for all-day energy.
Frosted Flakes? No. Bagels? No. Donuts? Heck to the no. Sorry folks, but we’re not about to give you permission to believe empty carbs are the answer to your morning jumpstart. We are, however, here to preach about which carbs are best for your body at the breakfast table. So quit thinking that carbs for breakfast might sound like a surefire way to wind up sleepier than before you ate because these options can actually give you the energy and nutrients you need for a great day! Find out which complex carbs get our expert approval and start building a better breakfast pronto!.
Oats
All hail the mighty oat! Oats have 10 grams of protein per half-cup serving and your fiber-packed bowl will slow down the metabolism of the sugar from these carbs. “Oatmeal is a great source of complex carbs that fuel the body and fiber to decrease the risk of heart disease,” says nutrition and fitness expert Jim White. He suggests pairing oatmeal with blueberries, walnuts, and milk for a filling, nutrient-rich morning meal.
Shredded Wheat
We’re not usually into recommending cereal since most boxes are belly bombs and blood-sugar-spiking nightmares. But this healthy cereal is made with just whole-grain wheat and wheat bran—two of our favorite complex carbs. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, a bowl of Wheat Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats.
Chocolate Milk
If you want to lose the gut, you’ve got to exercise—-no surprise there. And your best shot of fitting in a workout often comes by fitting it into your morning routine. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated than water, in fact—and its natural sweetness helps push more energy into your muscles. Drink up!
Mango
Can you believe that mango has more carbs than a bowl of pasta? We know, it’s kinda crazy! But there are 50 grams per mango (!) and just a half fruit packs an entire day’s worth of vitamin C, a nutrient that wards off fat-storing cortisol spikes. If mangos typically make an appearance in your daily smoothie, add a scoop of protein powder and a handful of raw oats to increase your drink’s protein and fiber content, which slows the digestion of the fruit’s sugars.
Sprouted Bread
It’s official: You can stop fearing bread! Ezekiel bread is a nutrient-dense bread is loaded with sprouted lentils, protein, and good-for-you grains that keep you going. Top it with avocado, peanut butter, or a tiny bit of honey for a healthy and craving-crushing breakfast.
Quinoa
Whether you use it as the base for your banana quinoa muffins (yum!) or throw it into your omelets, this ancient grain is a solid start to your day. Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats.
Apples
Yes, apples are carbs, but they are also one of the very best sources of fiber—which means you should eat them at every opportunity. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, belly fat was reduced by 3.7 percent over five years. And a study at the University of Western Australia found that the Pink Lady variety had the highest level of antioxidant flavonoids (a fat-burning compound) of all the apples.
Greek Yogurt
Packed with protein, crammed with calcium, and popping with probiotics, Greek yogurt has all the makings of the best weight loss foods. But here’s an easy tip to remember: Some of the carbs come from a yogurt’s naturally-occurring sugar, but they can also come from if there are added sugars. The Greek yogurt you choose really shouldn’t have more than 5-11 grams of carbs per serving; if you’re in the 20-ish range, your yogurt is most likely not the best for your body because of all that sugar.
Blueberries
A cup of blueberries has 21 grams of carbs, but they couldn’t be better for you. These little blue bullets are loaded with polyphenols—chemical compounds that prevent fat from forming—and they actively burn belly fat. It’s theorized that the catechins in blueberries activate the fat-burning gene in belly-fat cells. In one study by the Federation of American Societies for Experimental Biology, blueberries were found to decrease lipids by 73 percent!
Bananas
Last but certainly not least, the beloved banana is indeed a carby fruit. But these are complex carbs and bananas do a ton of great things for you, like instantly debloating a puffy tummy. Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Bananas are rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout.
DECEMBER 2, 2016
 source: www.eatthis.com


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Weight Loss: The Best Meal Timings To Slim Down

The meal timings that increase weight loss, lower blood sugar and fight diabetes.

Starting the day with an energy-boosting breakfast, having a medium-sized lunch and ending with a humble dinner might be the answer to weight loss, research finds.

The study shows that a high-energy breakfast, when added to the meal schedules of obese and type 2 diabetes patients, improves blood glucose levels, and boosts weight loss.

The results revealed that people who ate a high-energy breakfast lost 5 kg (11 pounds) but those in a comparison group put on 1.4 kg (3.1 pounds).

Professor Daniela Jakubowicz, the study’s first author, said:

“The hour of the day — when you eat and how frequently you eat — is more important than what you eat and how many calories you eat.
Our body metabolism changes throughout the day.
A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening.”

Professor Jakubowicz and colleagues recruited a group of obese and diabetic patients who were on insulin therapy.

The participants were divided randomly into two groups to take the same number of daily calories but with two different diets.

The meal schedule for the first group was a large breakfast, an average lunch, and a light dinner for three months.

The total amount of daily calories was 1,600, in which breakfast made up 50 percent of this number, lunch 33 percent, and dinner 17 percent.

The other group had six meals designed for diabetes and weight loss, consisting of six meals which were distributed evenly during the day.

This group also consumed 1,600 kcal a day, but breakfast made up 20 percent of the proportion, lunch 25 percent, dinner 25 percent — plus they had three snacks, which each counted for 10 percent of total daily calories.

The study compared the impact of each diet plan on appetite, insulin level, weight loss, and concentration of glucose in the blood (overall glycemia) of participants.

After three months, the high-energy breakfast group lost 5 kg (11 pounds) but those who were in the the six-meal group put on 1.4 kg (3.1 pounds) more weight.

Overall, glucose levels in the first high-energy breakfast group decreased by 38 mg/dl but this was 17 mg/dl for the six-meal group.

The insulin dosage in the high-energy breakfast group reduced by 20.5 units per day, but the other group required 2.2 units per day more insulin.

Moreover, the hunger and cravings for carbs reduced a lot in the high-energy breakfast group, while it was the opposite for the other group.

Professor Jakubowicz, said:

“This study shows that, in obese insulin-treated type 2 diabetes patients, a diet with three meals per day, consisting of a big breakfast, average lunch and small dinner, had many rapid and positive effects compared to the traditional diet with six small meals evenly distributed throughout the day: better weight loss, less hunger and better diabetes control while using less insulin.”

The other improvement was a large decrease in overall glycemia within 2 weeks for the high-energy breakfast group.

This was only due to changes in meal timings, suggesting a correct meal schedule itself can positively affect blood sugar levels.

The study was presented at the Endocrine Society Annual Meeting 2018 in Chicago.

About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
source: Psyblog
breakfast

The Weight Loss Diet That Cuts Belly Fat

The diet helps people control their blood sugar more effectively.

Going on a vegan diet accelerates weight loss and reduces harmful belly fat, new research suggests.

People following a plant-based, vegan diet for 16 weeks lost an average of over 12 pounds, including almost 9 pounds of fat mass and belly fat.

More fibre is the most critical element of the diet, researchers think.

Plant-based diets contain plenty of fibre which helps to boost healthy bacteria in the gut.

The study included 147 overweight people who were randomised to a vegan diet or no change for 16 weeks.

The results revealed that a vegan diet reduced weight significantly.

A vegan diet also helped people control their blood sugar more effectively.

The study’s authors write:

“A 16-week low-fat vegan dietary intervention induced changes in gut microbiota that were related to changes in weight, body composition and insulin sensitivity in overweight adults.”

The diet also increased the health of the gut.

People with a greater abundance of critical healthy bacteria in the gut lost more weight.

Bacteria that a vegan diet boosts include Faecalibacterium prausnitzii and Bacteroides fragilis.

The authors conclude:

“A plant-based diet has been shown to be effective in weight management, and in diabetes prevention and treatment.
We have demonstrated that a plant-based diet elicited changes in gut microbiome that were associated with weight loss, reduction in fat mass and visceral fat volume, and increase in insulin sensitivity.”

Fibre is the key to weight loss and a healthy gut, the authors write:

“The main shift in the gut microbiome composition was due to an increased relative content of short-chain fatty acid producing bacteria that feed on fibre.
Therefore, high dietary fibre content seems to be essential for the changes observed in our study.”

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003) .

The study was presented at the Annual Meeting of the European Association for the Study of Diabetes (EASD) in Barcelona, Spain (Kahleova et al., 2019).

source: Psyblog

 

veggies

Is a Vegan Diet Healthy?

People might change to a plant-based diet because of concerns about animal welfare, the environment or their own health.

But can you be truly healthy on a diet that excludes both meat and dairy?

The answer is a definite yes — but it takes some effort.

Transcript
Dr Karl: G’day, Dr Karl here.

Way back in 1925, Donald Watson was just 14 years old and living with his family on a farm in Great Britain. One day, he saw a pig being slaughtered.

The pig was terrified and screaming.

This moved Donald so much that he stopped eating meat, and then eventually avoided dairy as well. A few decades later, in 1944 he invented the word “vegan” — by joining together the first and last syllables of the word “vegetarian”.

People sometimes wonder if you can be truly healthy on a diet that excludes both meat and dairy. The answer is definitely yes — but you have to understand your food much more deeply than the person living on meat-and-three-veg.

There are many reasons for changing to a plant-based diet. Some include concerns about animal suffering and cruelty, or about health, while other reasons relate to the environment.

From a health point-of-view, plant-based diets have been linked to lower risks of obesity and many chronic diseases, such as type II diabetes, heart disease, inflammation and cancer. And the evidence does link colorectal cancer with red and processed meats.

But these benefits don’t come without risk.

Clare Collins, Professor in Nutrition and Dietetics at the University of Newcastle, says there are four essential nutrients that have to be especially considered if you choose to go vegan. They are vitamin B12, iron, calcium and iodine. If you’re not eating meat or dairy products, you’ll struggle to get a decent supply of them.

Let’s start with vitamin B-12. It’s essential for making DNA, fatty acids, red blood cells and some neurotransmitters in the brain.

A deficiency of B12 can cause a fast heart rate, palpitations, bleeding gums, bowel or bladder changes, tiredness, weakness, and light-headedness — which doesn’t make for a healthy lifestyle.

Vitamin B12 is easily found in animal foods such as meat, milk and dairy products.

But vegans can get only traces of vitamin B12 in some algae and plants that have been exposed to bacteria contaminated by soil or insects, and in some mushrooms or fermented soybeans. So vegans really need to consume foods with vitamin B12 specifically added, like fortified non-dairy milks.

The second micronutrient, calcium, is essential for good bone health – as well as for proper function of the heart, muscles and nerves.

Calcium is abundant in milk and milk-based foods. Vegans can get calcium from tofu, some non-dairy milks with added calcium, as well as nuts, legumes, seeds and some breakfast cereals.

But both vegans and vegetarians usually need a higher calcium intake than meat eaters. That’s because vegetarians and vegans usually eat more plant foods containing chemicals that reduce the absorption of calcium into your body.

These chemicals include oxalic acid (found in spinach and beans) and phytic acid (found in soy, grains, nuts and some raw beans).

Surprisingly, vegans can also be deficient in iodine – which is essential for making thyroid hormones, and the developing central nervous system.

Vegans don’t eat the usual sources of iodine – seafood, dairy products and eggs — but they do eat seaweed, and foods that have added iodine such as salt, some breads, and some non-dairy milks.

So why would vegans be prone to iodine deficiency? Well swallowing iodine is only half the battle — like with calcium, some other foods can reduce your absorption of iodine. If you love your Brassicas – things like cabbage, broccoli, and Brussels sprouts — you’re also getting a dose of chemicals in these vegetables that can interfere with the production of the thyroid hormones.

And finally, we come to iron. Most people know that iron can be a problem on a vegetarian or vegan diet. Iron is essential to make the haemoglobin in your red blood cells, which carry oxygen around your body.

It is easy to get enough iron if you eat wholegrain cereals, meats, chicken and fish. And there is iron in some plants — but your body can’t absorb this type of iron as well as it absorbs iron from meat.

You can boost your absorption of plant iron (or ‘non-haem’ iron) by eating vegetables and fruit that are rich in vitamin C. Just don’t have a cuppa at the same time — tea contains chemicals that can reduce your absorption of plant iron even more!

I did say vegans need to understand food much more deeply than meat-eaters!

And if you’ve been a vegan for long time, the list of nutrients you need to keep an eye on gets longer. You also need to watch your vitamin D, omega-3 fats and protein intake.

Finally, vegans have to take even more care with their diet plans if they are pregnant or breastfeeding, or bringing up the children as vegans. In this case, it’s very worthwhile to get the advice of a professional dietician.

So it does take a bit of effort to get all your nutrients from a vegan diet. But take a look around – it’s not like eating meat and animal products is a sure-fire guarantee of healthy eating!

Credits
Presenter Dr Karl Kruszelnicki            Producer Bernie Hobbs
Tuesday 12 November 2019


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15 Healthy Choices To Help You Be Your Best Self

How Many Of These Healthy Habits Have You Incorporated Into Your Lifestyle?

Take the Stairs
instead of the elevator
 
Find Something Active You Enjoy
and stay active
 
Read Labels
and be on guard for less than healthy ingredients
 
and add more fiber to your diet
 
Minimize Sugar
where possible
 
Minimize Salt
when you can
 
best
 
 
Minimize GMOS
as often as possible
 
Minimize Pesticides
that can be prevalant in many of our foods
 
that can cause problems in your body

Eat Mostly Plants & Fish
to maximize better health
 
Drink Plenty of Water
to stay hydrated

Spice Things Up
for greater health benefits

and not your own worst enemy
 

Get Enough Quality Sleep
for energy, clarity and to help your body heal
 
Cultivate Resiliency
and arm yourself for future challenges
     Pete Szekely