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Diet, Health, Fitness, Lifestyle & Wellness


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12 Benefits of Lemon Water

Celebrities and naturopaths won’t start their day without guzzling a glass of lemon water. Here’s what this a.m. habit can and can’t do for your health.

Lemon water may help you lose weight

Lemon water may be a dieter’s best friend. “The polyphenols in lemon may aid in reducing appetite,” registered dietician Erin Palinski-Wade, RD, CDE, author of Belly Fat Diet for Dummies. Rodent studies have shown that the polyphenols in lemon do help to prevent weight gain. Plus, she adds, “when you drink a glass of water, especially before a meal, this helps to fill your stomach, offsetting the amount of food needed to feel satisfied.” Lemon-flavored water is also a healthy option to replace your morning glass of orange juice—think of all the calories saved! To make lemon water, use whole lemons (not lemon juice in a bottle). “Try squeezing the juice from one lemon into 8 to 12 ounces of water,” Palinski-Wade says. You can also grate in a bit of the zest (just wash the lemon first). “Enjoy it cold or warm, but if you will be having it to promote weight loss, drink it chilled with ice,” she says.

It helps keep you from getting sick

We’ve all heard that vitamin C, which is found in citrus fruits like lemon, gives your immune system a boost (more on vitamin C later). But one of the benefits of lemon water is helping to prevent infection. “Certainly the acidic environment in the stomach serves as a barrier, deterring pathogens from gaining a foothold and causing illness,” says Roxanne B. Sukol, MD, medical director of the Cleveland Clinic’s Wellness Enterprise. “Ingestion of highly acidic foods, including lemon juice, contributes to the acidic environment.” According to The Cleveland Clinic, chemicals in lemon known as phytonutrients have antioxidant properties that can also help protect the body from disease.

It aids digestion

Another one of the benefits of lemon water is that the acids help to digest food. “The citrus flavonoids in lemon aid the acid in the stomach in breaking down food, which may improve overall digestion,” says Palinski-Wade. “Warming the water seems to provide the greatest digestive benefits.” Aiding digestion is especially important as we get older because the amount of acid in our stomach declines with age. One study showed that over 30 percent of men and women over age 60 had atrophic gastritis, a condition marked by little to no stomach acid. In addition, if you add lemon slices and zest to your water, you may be able to harness some of the benefits of pectin, a fiber found in the pulp and peel. Many studies have shown fiber to improve digestion and gut health.

Lemon water gives you a vitamin C boost

Citrus fruits are a great source of vitamin C. According to the United States Department of Agriculture, a fourth of a cup of lemon juice yields 23.6 mg of vitamin C, about a third of the recommended daily allowance for women and a fourth for men. Vitamin C is a powerful antioxidant that helps protect cells against free radicals, and according to the National Institutes of Health, this could even help protect us again cardiovascular disease and cancer. And although we don’t think much about this ailment anymore, “vitamin C prevents scurvy, a disease of weakened connective tissue that results in bleeding gums, among other symptoms,” says Dr. Sukol. Connective tissue is also crucial for wound healing.

Lemon-Water

 

It keeps you hydrated

Hydration is not a direct benefit of the lemon properties themselves, but rather, drinking flavored water might entice you to consume more of it. “Fluids, in general, provide hydration, however, some people struggle to drink an adequate amount of water per day simply because they find water boring or do not enjoy the taste,” Palinski-Wade says. “Adding lemon to water can enhance the taste, making it more appealing to some, helping them to drink more and improve hydration.” Although the old rule was to drink eight 8-ounce glasses a day, nutritionists now recognize that the amount will vary based on what you weigh, how active you are, and where you live. One test to make sure you’re getting enough? Your pee should be nearly clear—if it’s yellow or dark, you need to drink more.

It may help you look younger

The vitamin C in lemon juice might actually help your skin as well, definitely one of the benefits of lemon water. One study from the U.K. showed that higher vitamin C intakes were associated with fewer wrinkles. “Because vitamin C is a nutrient that can fight off free-radical damage, it can protect skin,” Palinski-Wade says. This could be due to vitamin C’s effects on collagen, which helps make up the connective tissue under the skin. “In addition, the hydration from the water helps skin stay more subtle and provides a more youthful appearance,” she adds. Your skin is an organ, and hydration helps it function at its best.

It may help liver function

Another one of the benefits of lemon water is helping your liver to do a better job being the body’s filter. “Boosting overall hydration can help to improve the function of all organs in the body, including the liver,” Palinski-Wade says. “In addition, animal studies have found that the citrus flavonoids in lemon may protect the liver against toxins and reduce fat in the liver, protecting against fatty liver disease.” Your liver is the body’s natural mechanism for flushing out toxins; so although claims of “detoxification” from lemon juice aren’t exactly proven, helping the liver to work better could benefit your body.

It increases your potassium levels

We generally associate potassium with bananas, but it turns out lemons are a good source as well. “Potassium is found in large amounts primarily in fruits and vegetables,” Dr. Sukol says. “It is an element that is essential for cell function and metabolism, transmission of nerve signals.” According to the University of Maryland Medical Center, potassium, an electrolyte, helps to conduct electricity throughout the body. This nerve-muscle communication helps skeletal-muscular function—which is why you need it when you get a Charlie horse. (Here’s why you might want to skip lemon water at a restaurant, though.)

It makes you more regular

Along with helping your gut and liver, lemon-flavored water can be part of a healthy way to help you go to the bathroom. “Increasing fluid intake can help to promote regular bowel movements,” Palinski-Wade says. ” If adding lemon to your water helps you to drink more fluid throughout the day, this may help you to become more regular.” And although lemon juice doesn’t provide much fiber, getting in pulp and zest from the peel could help boost the fiber content, which helps you go as well.

It helps prevent kidney stones

Kidney stones often develop as a result of dehydration, so one of the benefits of lemon water is that it helps flush out your kidneys and prevent these painful deposits. “Some kidney stones result from precipitation of calcium salts,” Dr. Sukol says. “Acidification of the aqueous—or watery—environment in which this occurs is thought to reduce the likelihood of precipitation, and therefore prevent the formation of some stones. Purely a chemical reaction.” So in other words, the acid from the lemon can help keep the stones from coming together. Although lemon-flavored water is thought to be a diuretic, this hasn’t been proven—rather, increased urination is likely the result of drinking more fluid. Either way, it’s helpful for keeping kidney stones at bay.

It freshens breath

When it comes to personal hygiene, it may help your mouth smell cleaner. “The citrus in lemon water may help to reduce the growth of bacteria in the mouth, which may lead to fresher breathe,” Palinski-Wade says. The only problem is that the acid in lemon juice could, over time, erode the enamel of your teeth. Try drinking it through a straw to reduce exposure to your chompers.

It may boost metabolism

Lemon water is a great addition to your morning routine because it could jump-start your metabolism, helping you keep a healthy weight and be active. “Staying hydrated and drinking ice-cold water has been shown to provide a metabolism boost,” Palinski-Wade says. “Aim to drink at least three cups per day to help fire up your metabolism while providing a feeling of fullness that may help you to eat less.” Drinking your lemon-flavored water cold could have even more of a beneficial effect. “Chilling it may provide an even greater metabolism boost as the body needs to warm the water to body temperature during digestion,” she says.

BY TINA DONVITO
source: www.rd.com
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Three Things to Boost Your Immune Health

Are you trying to get through flu season without catching a cold or getting sick? Make sure to follow these three habits as part of your immune boosting care kit:

1. Eat well

Having a well-balanced antioxidant rich diet is the most effective immune-boosting nutrition strategy. Carbohydrates, lean protein and healthy fats are great to fill up on immune boosting nutrients like vitamin C, D, iron, zinc and magnesium.

Consider adding at least two to three antioxidant rich foods at each meal. These can be citrus fruits, whole grains, nuts/seeds, and dark coloured vegetables such as spinach or peppers.

The body’s immune cells feed on carbohydrates, and with the natural drop in blood sugar that occurs during exercise, having good pre- and post-training nutrition is key to keeping your immune system fuelled. Aim to have a snack before and after your training. If you’re running for longer than an hour, consider having a gel or sport drink.

2. Love friendly bacteria

Friendly bacteria in your gut or “probiotics” have been shown to have a positive effect on immune health. Before heading to buy a probiotic supplement, try to first increase probiotic intake through the diet.

Many foods are naturally high in probiotics such as yogurt, aged cheeses, Kefir, Kombucha, miso, tempeh and kimchi. Aim to have two to three probiotic rich foods per day to populate your gut friendly bacteria.

3. Spice up your diet

Many herbs and spices like ginger, turmeric, mint and cinnamon have anti-inflammatory and antibacterial properties contributing to a healthy immune system. Aim to include herbs and spices daily, for example add cinnamon to peanut butter toast, smoothie or an oatmeal bowl.

Choose fresh ginger, as it is best consumed uncooked, and grate into soups. Add turmeric to curry stews or make homemade spiced roasted nuts. Try adding fresh mint leaves to your salad or infusing the leaves to make tea.

The list is endless, get creative and spice up your diet.

by Melissa Kazan MSc, RD,  SportMedBC’s registered dietitian and sport nutritionist 
February 4, 2018


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Boost Your Immune System And Ward Off Viruses With These Foods

Chicken soup helps, sure, but a diet rich in vegetables, fish and even garlic can help lessen the severity of a cold or prevent you from getting sick.

The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice in chicken soup is immune-boosting and soothing, and the warm broth clears your nasal passages and keeps you hydrated.

Winter doesn’t just bring the blues, it also gifts us with coughs, runny noses and sore throats. It’s not because of the old adage of bundling up or “you’ll catch a cold!” We tend to get more cold and flu viruses during the winter as germs survive longer indoors due to poor ventilation and lack of humidity, and we are stuck indoors for much longer during the frigid months.

There’s a key to rev up our immune system that can make a huge difference: you are what you eat. A healthy diet often prevents colds and flus or reduces their longevity. The antioxidants including vitamins C, A and E found in fruits and vegetables protect our cells and boost our immune system. Supplements can never replace the real thing.

A healthy diet year-round is crucial to keeping well. This means cutting down on inflammatory foods including white flour, white rice, sugar and saturated fats, as inflammation reduces your immune system. Stick to a balanced diet with lots of vegetables, fruits, herbs, spices, whole grains, healthy fats and lean protein.

Garlic

Allicin, a natural chemical in garlic, fights common viruses. Add it to your cooked foods and salads. Don’t forget to have breath mints on hand!

Broccoli

Raw or lightly steamed broccoli contains vitamins A and C, as well as the compound sulforaphane, which helps ward off viruses. Add it to salads or use for dipping.

Vitamin C

For decades this has been the most popular vitamin for fending off viruses, but a handful of supplements won’t do much once you’re already infected. The best defence is to include a variety of fruits and vegetables daily with vitamin C to keep your immune system strong.

Oranges aren’t your only option — you can get more vitamin C from strawberries, kiwis, pineapple, mango, papaya, bell peppers, broccoli, cabbage, snow peas, brussels sprouts, cauliflower and kale.

Probiotics

Probiotics are beneficial bacteria that are good for the gut. We generally think of this as meaning digestion, but our gut health is actually a key component to many elements of our health, including 70 per cent of our immune system. Studies show that specific foods containing probiotics reduce the occurrence, length and severity of colds. These foods include sauerkraut, kefir, yogourts with live and active cultures, kimchi, kombucha and miso.

Chicken soup

There’s nothing like a warm bowl of chicken noodle soup when you’re under the weather, but does it actually help to fight off a cold? The combination of chicken, homemade broth, veggies (such as carrots, celery and onions) and noodles or rice is immune-boosting and soothing. The warm broth clears your nasal passages and keeps you hydrated. Mother was right!

Tea

We drink mug after mug of tea when we’re ill as it feels great on a sore throat, but it’s actually doing more to help, depending on the type. Black and green teas contain an amino acid called L-Theanine, which boosts our immune system. Black tea has more of this amino acid than green, but green tea protects the immune system against disease-causing free radicals. Drink up!

Spinach

Spinach is rich in vitamin C and contains several antioxidants, which increases the ability for our immune system to fight infections. Eat it raw or cook it as little as possible to get the most nutrients.

Shellfish and fish

Indulging in fish or shellfish twice weekly may prevent colds and flus. Selenium, a mineral found in oysters, lobsters, crabs and clams, helps white blood cells produce proteins that fight flu viruses. Salmon, tuna, mackerel, and herring are loaded with omega-3 fats, which reduce inflammation.

Before you end up sidelined on the couch this winter, include a combination of these immune-boosting foods so you can have a healthy 2018.

By ROSE REISMAN    Special to the Star    Thu., Jan. 11, 2018
Rose Reisman is a nutritionist, caterer, speaker, media personality and author of 19 cookbooks. info@rosereisman.com
 


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The Microbiome: The Key to Optimal Health

Here’s how the microbiome—the colony go micro-organisms that lives on and in our bodies—might hold the key to a healthy immune system, mood and weight, and our overall well-being.

micro-organisms that lives on and in our bodies—
might hold the key to a healthy immune system, mood and weight, and our overall well-being.

Imagine that from the time you’re born, your body is hosting a daily house party. Who’s on the guest list? Roughly 40 trillion of your tiniest, closest friends. And like any lively party, there’s a mix of good and bad guests. This community of micro-organisms, which includes bac­teria, viruses, fungi and yeast, is collectively known as microbiota, or our microbiome. It’s often called the ‘forgotten organ’ and could be considered one of our largest in terms of cells. In fact, recent research suggests that we have around the same number of bacterial cells as human cells. During a natural birth, you’re first exposed to bacteria from your mother, and it’s estimated that your ecosystem is largely established by age three. We’re used to thinking of bugs as unwanted party crashers, but researchers are discovering that they play an important role in our overall well-being and may hold the key to a host of health-related issues.

MEET YOUR MICROBIOME
If it seems like the word micro­biome just recently appeared on your radar, you’re not alone. It was only in 2008 that the National Institutes of Health Common Fund’s Human Microbiome Project was established to under­stand the microbiome and how it impacts the way our bodies function.

‘We knew that the microbiome was there, but we thought of it only as external and not really in our body. As research expands in this area, we’re discovering how much influence it has on well-being,’ says Kathy McCoy, the director of the Western Canadian Microbiome Centre and a professor at the Cumming School of Medicine in Calgary. ‘One thing we know for sure is that good bacteria benefit our health.’

HAPPY GUT = HEALTHY LIFE
Our gut houses the bulk of our bugs and can carry more than 1,000 different species. The hot spot is the large intestine, which is the most highly colonized by bacteria. ‘Bacteria help us digest foods we otherwise couldn’t, such as complex carbohydrates,’ says McCoy. ‘They increase our meta­bolic capacity, produce vitamins we can’t make ourselves and break down food so our bodies get needed nutrients.’

A healthy gut can determine which nutrients are absorbed and which toxins are blocked. ‘The state of our gut microbiota has drastically changed as we’ve transformed our diets, specifically due to a loss of fibre intake,’ says McCoy. ‘The consumption of more processed foods has negatively influenced the makeup of our microbiota.’

The key to a well-functioning microbiome is a diversity of good bacteria. The latest research shows how our micro­biome can affect our immunity, weight and mood, and reveals how you can nurture and strengthen your gut to improve your health.

BOOST YOUR IMMUNITY
‘Unlike genes or genetic disorders that are hardwired, we can manipulate our microbiome to some degree,’ says McCoy. By nurturing our gut to create a healthy microbiota, we equip it with better ammunition to fight potential invaders, such as bad bacteria (salmonella, for example), making it a strong ally for our immune system.

‘Over the past 50 years, in developing countries, the prevalence of autoimmune diseases, such as rheumatoid arthritis, Type 1 diabetes and celiac disease, has skyrocketed—and some, like Type 1 diabetes, are occurring at a younger age. At the same time, there’s a strong belief that the diversity in our microbiota has decreased,’ she says. By not supporting and nurturing our microbiome, we leave it less able to protect itself and more vulner­able to invaders. ‘The immune system in your gut needs to be equip­ped like an army, alert to recog­nize potential danger and armed to fight disease-causing microbes and pathogens,’ says McCoy.

MAINTAIN A HEALTHY WEIGHT
Trying to shed a few pounds? Take a closer look at the health of your gut flora. ‘A study found that the micro­biota from obese people thrives on low-fibre, high-fat and high-sugar diets,’ says McCoy. Also, research suggests that certain bugs may make you desire specific foods, yet others can keep cravings in check. And multiple studies have demonstrated that if your microbiome is unbalanced, it can affect how efficiently food is metabolized.

IMPROVE YOUR MOOD
There might be more to that ‘gut feeling’ we get. ‘There’s evidence that some bacteria residing in the gut can affect the brain and your emotional state,’ says McCoy. Researchers are working to unlock the gut-brain connection and believe that the micro­biome could hold the answer to a number of mental health conditions. ‘Researchers are finding that changes in the microbiota might be linked to gastrointestinal abnormalities, including anxiety, depr­es­sion, autism and hyperactivity. And there are also studies focusing on the pathway between the gut and several neurological disorders, such as Alzheimer’s disease and Parkinson’s disease,’ says McCoy.

4 WAYS TO SUPPORT YOUR MICROBIOME

1. Feed your microbiome 
One of the best—and easiest—ways to positively impact the gut is through diet. Start by increasing your fibre intake, found in grains, fruit and vegetables. Aim for 25 grams of fibre a day. Avoid high-fat and high-sugar diets, as they promote an unhealthy environment. Instead, eat foods that are full of variety, and include an abundance of fresh produce.

2. Fuel it with fermented foods
Populate the gut with good bacteria by filling up on foods with live and active cultures, such as kefir and some yogurts, and raw, unpasteurized fermented foods, such as kimchi, pickled vegetables and sauerkraut. Support digestive health and nourish the gut lining to more efficiently absorb nutrients by adding a scoop of a fermented yogurt protein powder to your morning smoothie.

3. Pop a probiotic 
‘Although our bodies have bacteria, environmental chemicals, poor nutrition, stress and medication easily affect their diversity. Choose a probiotic with 50 to 100 billion active bact­e­ria,’ says Toronto-based naturopathic doctor Sara Celik. We like a probiotic that’s jam-packed with 50 billion active cultures from 10 strains of bacteria, which is ideal for strengthening the immune system.

4. Monitor antibiotic use
Avoid the overuse of antibiotics, which can reduce the number of bacteria in your gut and break down its ability to resist infection from bad bacteria. ‘They’re drugs that don’t discriminate and kill all forms of bacteria—both good and bad—and can adversely alter the composition of your entire gut flora, which, we believe, is contributing to a host of chronic diseases,’ warns McCoy.

BY: GRACE TOBY         OCT 19, 2017 


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Selenium: What It Does and Where To Find It

Selenium Protects a Specific Type of Interneurons in The Brain

Exactly 200 years ago, the Swedish scientist Jöns Jacob Berzelius discovered the trace element selenium, which he named after the goddess of the moon, Selene. Besides its industrial applications (chemical industry, production of semiconductors and toners), selenium is an essential trace element and indispensable for humans, many animals and some bacteria. A team led by Dr. Marcus Conrad, research group leader at the Institute of Developmental Genetics (IDG) at Helmholtz Zentrum München, showed for the first time why selenium is a limiting factor for mammals.

Scientific ‘by-catch’ solves decades-old mystery

The scientists have been investigating for years the processes of a novel type of cell death, known as ferroptosis. In this context, the enzyme GPX4, which normally contains selenium in the form of the amino acid selenocysteine, plays an important role.

In order to better understand the role of GPX4 in this death process, we established and studied mouse models in which the enzyme was modified,” said study leader Conrad. “In one of these models, we observed that mice with a replacement of selenium to sulfur in GPX4 did not survive for longer than three weeks due to neurological complications.”

In their search for the underlying reasons, the researchers identified a distinct subpopulation of specialized neurons in the brain, which were absent when selenium-containing GPX4 was lacking. “In further studies, we were able to show that these neurons were lost during postnatal development, when sulfur- instead of selenium-containing GPX4 was present,” stated first author of the study, Irina Ingold.

Furthermore, the scientists were able to show that ferroptosis is triggered by oxidative stress, which is known to occur for instance during high metabolic activity of cells and high neuronal activity. “Our study demonstrates for the first time that selenium is an essential factor for the postnatal development of a specific type of interneurons,” said Dr. José Pedro Friedmann Angeli, a scientist at the IDG, describing the results. “Selenium-containing GPX4 protects these specialized neurons from oxidative stress and from ferroptotic cell death.”

Thus, the study explains why certain selenoenzymes are essential in some organisms, including mammals, whereas they are dispensable in other organisms, such as fungi and higher plants. In future investigations, study leader Marcus Conrad and his team aim to investigate how ferroptosis is triggered in cells. As a long-term goal, he wants to elucidate the role of ferroptosis in various disease conditions in order to be able to alleviate diseases, such as cancer or neurodegeneration, which are currently difficult to tackle.

Journal Reference:

Irina Ingold, Carsten Berndt, Sabine Schmitt, Sebastian Doll, Gereon Poschmann, Katalin Buday, Antonella Roveri, Xiaoxiao Peng, Florencio Porto Freitas, Tobias Seibt, Lisa Mehr, Michaela Aichler, Axel Walch, Daniel Lamp, Martin Jastroch, Sayuri Miyamoto, Wolfgang Wurst, Fulvio Ursini, Elias S.J. Arnér, Noelia Fradejas-Villar, Ulrich Schweizer, Hans Zischka, José Pedro Friedmann Angeli, Marcus Conrad. Selenium Utilization by GPX4 Is Required to Prevent Hydroperoxide-Induced Ferroptosis. Cell, 2017; DOI: 10.1016/j.cell.2017.11.048

Story Source:
Materials provided by Helmholtz Zentrum München – German Research Center for Environmental Health.
Note: Content may be edited for style and length.
December 29, 2017
www.sciencedaily.com

10 Foods Rich in Selenium

Selenium Function

This important nutrient is vital to immune system function. Selenium works in conjunction with vitamin E, vitamin C, glutathione and vitamin B3 as an antioxidant to prevent free radical damage in the body. It’s thought to help prevent cancer by affecting oxidative stress, inflammation and DNA repair. Selenium has been found to be important to male fertility; increasing selenium levels leads to improved sperm motility. There is preliminary research that suggests that selenium supplementation may also help with asthma symptoms, but more studies are needed.

Selenium Deficiencies

Deficiencies of selenium can occur in areas where soil content of this mineral is low. Diets high in refined foods may also lead to deficiency, as selenium can be destroyed by food processing. Taking anti-inflammatory drugs may reduce the body’s supply of selenium.

Low selenium levels can contribute to autoimmune problems, such as psoriasis and thyroid disease. Low levels have also been tied to stomach, throat and prostate cancers, although more research is needed to determine if this is a cause or a result of the disease. Some studies suggest that selenium deficiency is linked to mood disorders. There’s indication that deficiencies in selenium may contribute to the progression of viral infections.

10 Selenium Food Sources

The selenium content in foods depends on the concentration of selenium in the soil where the crops were grown. The following foods are generally considered good sources of selenium:

  • Brazil Nuts
  • Sunflower Seeds
  • Fish (tuna, halibut, sardines, flounder, salmon)
  • Shellfish (oysters, mussels, shrimp, clams, scallops)
  • Meat (Beef, liver, lamb, pork)
  • Poultry (chicken, turkey)
  • Eggs
  • Mushrooms (button, crimini, shiitake)
  • Grains (wheat germ, barley, brown rice, oats)
  • Onions

Recommended Daily Allowance

  • Children (under 3): 20 mcg
  • Children (4-8): 30 mcg
  • Children (9-13): 40 mcg
  • Adolescents (14-18): 55 mcg
  • Adults 19 and older: 55 mcg
  • Pregnant women: 60 mcg
  • Lactating women: 70 mcg

Toxicity

Exceeding 400 mcg per day can lead to selenium toxicity. Side effects may include hair loss, white spots on fingernails, fatigue, dizziness, nausea and nerve damage. There’s some evidence that high selenium levels may increase the risk of squamous cell skin cancer. Another well controlled study found a correlation between higher levels of selenium and an increased risk of developing type-2 diabetes.

Because of the possibility of toxicity, selenium supplements are controversial. The safest way to ensure a sufficient level of selenium in the diet is by eating a variety of selenium rich foods, like those listed above. Brazil nuts can be very high in selenium and should only be eaten occasionally. One Brazil nut can supply a whole day’s requirement of selenium, although this can vary depending on soil conditions. A multivitamin that contains some selenium is safe for most people to take and can help to fill the gap in a diet that is lacking.

source: www.fitday.com


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The Type of Nuts That Boost Brainwaves

How to strengthen brainwaves related to cognition, learning, memory and even healing.

Eating nuts regularly strengthens brainwaves related to cognition, learning, memory and even healing, new research finds.

Pistachios were particularly good at boosting the brain’s gamma wave response.

Gamma waves are critical for faster cognitive process, learning, memory and even sleep.

Peanuts, meanwhile, enhanced the brain’s delta response.

The delta response is important for deep sleep, healing and healthy immunity.

Because of their antioxidant content, nuts have already been shown to benefit the heart, reduce inflammation and slow the aging process.

Dr Lee Berk, the study’s first author, said:

“This study provides significant beneficial findings by demonstrating that nuts are as good for your brain as they are for the rest of your body.”

For the research, different people ate six different types of nuts: walnuts, pecans, pistachios, peanuts, cashews and almonds.

Their brain waves were measured using EEG recordings.

All the different types of nuts contain antioxidants, with walnuts containing the highest levels.

The study’s authors write:

“Nuts are a major source of flavonoids.
They are potent antioxidants with known mechanisms that provide cardioprotective, anticarcinogenic, and anti-inflammatory properties.
Studies have shown that absorbed flavonoids penetrate and accumulate in brain hippocampal regions involved in learning and memory.”

The study was presented at Experimental Biology 2017  (Berk et al., 2017).

source: PsyBlog


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Celiac Disease Goes Undiagnosed In 90% Of Cases, Canadian Researchers Find

Detection complicated by popularity of gluten-free diet among many who don’t have illness

Celiac disease is common but mostly goes undiagnosed, say Canadian nutrition researchers who studied the blood work of nearly 3,000 people.

For those with celiac disease, eating gluten triggers an immune reaction in the small intestine that, over time, causes signs of damage that can be measured in the blood. Symptoms such as abdominal pain, bloating, gas, diarrhea, anemia and weight loss can result.

Ahmed El-Sohemy, a professor of nutritional science at the University of Toronto, wanted to see whether celiac disease results in subpar nutrition because of poorer absorption of vitamins and minerals. Iron deficiency, for example, can cause fatigue; too little vitamin C can lead to bleeding gums; and a shortage of calcium and vitamin D can cause brittle bones.

But to find out, he needed Canadian data on the frequency of undiagnosed celiac disease.

To that end, El-Sohemy and his colleagues checked blood samples from more than 2,800 individuals in Toronto. One group had an average age of 23, and the other 45.

Findings consistent with other countries

Their results bore out findings from other countries, showing celiac disease occurs in about one per cent of the population, the researchers said in Friday’s issue of the journal BMJ Open.

However, the vast majority of people who may have the disease don’t even know it.

“The prevalence of it being undiagnosed is incredibly high: 90 per cent,” El-Sohemy said in an interview with CBC News.

This too is consistent with what’s been reported in other countries such as the U.S. and the U.K., the researchers said.

“What I guess was a little bit surprising is just how common [undiagnosis] still remains given that gluten-free started becoming popularized well over a decade ago,” El-Sohemy said.

Info ‘essential’ for health care planning

Celiac disease has a strong genetic component. About 30 per cent of the population has the version of a gene needed to develop celiac disease, but that alone doesn’t mean an individual will develop it, he said.

Estimating the frequency of celiac disease in the Canadian population is important, said Dr. Maria Ines Pinto Sanchez, a physician specialist in gastroenterology and nutrition at McMcaster University’s celiac clinic. She was not involved in the study.

“This [study] will give us an idea of the magnitude of the problem in our country, and is essential for health care planning.”

Studies in the U.S., Europe, Middle East, North Africa and South Asia also suggest about one per cent of people are positive for celiac disease based on blood tests for antibodies.

Gastroenterologists say diagnosing celiac disease can be difficult in part because symptoms such as fatigue are common in many other medical conditions.

There are two antibody tests to measure markers in the blood to evaluate someone for celiac disease.

Celiac disease is a genetic autoimmune disease in which people are unable to fully digest certain proteins from wheat.
The partially digested products that remain trigger inflammation and can damage the lining of the small intestine.
(Health Canada)

“It is very important to highlight that blood samples and biopsies to confirm celiac disease should be tested while the patient is consuming gluten, to prevent false negative results,” Pinto Sanchez and clinic co-director Dr. Premysl Bercik said in an email. “A great proportion of the population is following a gluten-free diet even though celiac disease was not confirmed, which makes the diagnosis difficult.”

A biopsy of the duodenum, the first section of the small intestine, is the gold standard to confirm the diagnosis.

False positives can occur, for instance, in people who have other autoimmune disorders, said Dr. Sheila Crowe, a  Canadian professor of medicine working in the gastroenterology division at the University of California, San Diego.

“We call that latent celiac disease,” Crowe said in an interview. “This study does not differentiate whether they have latent celiac disease or actually have celiac disease.”

Nonetheless, Crowe called the study interesting and important for raising awareness.

Researchers will need to conduct studies in other provinces to clarify whether or not the findings are representative of the whole country.

El-Sohemy also points out that gluten-free foods are more expensive, and in some cases less nutritious, than their gluten-containing counterparts, and he worries that some people are spending money needlessly.

One potential conflict of interest in El-Sohemy’s research is that he is the founder and chief scientific officer of Nutrigenomix Inc., which provides genetic testing for nutritional issues, including gluten intolerance.

The research was funded by the Canadian Institutes of Health Research.

With files from CBC’s Amina Zafar

Oct 06, 2017
source: www.cbc.ca