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Diet, Health, Fitness, Lifestyle & Wellness


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Men Who Eat Healthy Are More Likely To Attract Romantic Partners

All the more reason to ditch all that red meat.

Men and women go through many rituals to try to attract a mate, whether it’s putting on perfume or cologne, wearing an outfit they feel good in, making a few jokes, or studying up on a subject to try to impress the person they’re interested in.

For men, however, there appears to be one simple thing they can do to get a few dates, and it has nothing to do with whether they’ve got a cool car.

A new study found that women preferred the body odour of men who ate a lot of fruits and vegetables, and were less attracted to men who ate a lot of refined carbohydrates, such as bread and pasta.

“We’ve known for a while that odour is an important component of attractiveness, especially for women,” said study author Ian Stephen of Macquarie University in Australia.

As the researchers note, our sweat can help signal our health status, which plays a role in how we choose a mate, and in how a mate chooses us.

For the study, researchers examined the skin of 43 healthy young men using a spectrophotometer, which uses a light to find carotenoids (pigments from plants) on skin. The idea is if you eat a lot of colourful veggies, the spectrophotometer will be able to detect that colour on your skin.

The men also filled out a survey on their eating habits and then put on a clean shirt and exercised. After they began to sweat, nine women were asked to smell, describe, and rate the shirts.

“We asked the women to rate how much they liked it, how floral, how fruity,” and other descriptors, Stephen explained to NPR, adding, “Women basically found that men who ate more vegetables smelled nicer.”

Women basically found that men who ate more vegetables smelled nicer.

The men who ate a lot of meat didn’t produce a sweat that was any more — or less — attractive to women, but their odour was more intense.

This, albeit small, study seems to back up previous research that shows that smells make a potential mate more attractive.

“Scent and scent communication do play important roles in human sexuality,” Kelly Gildersleeve, a post-doctoral research fellow at Chapman University, told Men’s Journal.

Scent and scent communication do play important roles in human sexuality.

In a 1995 study, researchers found that women preferred the body odours of men whose MHC compositions differed from their own, and while the study didn’t go into what the men ate, it clearly shows a link between body odour and the mating process.

So it can’t hurt to start eating healthier — not only to attract that special someone, but to keep yourself feeling good, too.

 08/17/2017     Chloe Tejada Lifestyle Editor, HuffPost Canada
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Depression: This Tiny Change to Diet Has Protective Effect

This small change to your diet could be enough to reduce the risk of depression.

A Mediterranean diet including fruits, vegetables and legumes can prevent depression, a large new study finds.

People only had to make relatively small changes to see the benefits.

The scientist think that depression could be partly down to a lack of essential nutrients.

The study included 15,093 people who were followed over 10 years.

People who reported eating more nuts, fruits and vegetables were considered to be following the Mediterranean diet more closely.

Those who ate more meats and sweets were considered to be moving away from the healthy diet.

The benefits of the diet are likely related to higher levels of omega 3 and other essential nutrients.

Dr Almudena Sanchez-Villegas, who led the research, said:

“We wanted to understand what role nutrition plays in mental health, as we believe certain dietary patterns could protect our minds.
These diets are all associated with physical health benefits and now we find that they could have a positive effect on our mental health.
The protective role is ascribed to their nutritional properties, where nuts, legumes, fruits and vegetables (sources of omega-3 fatty acids, vitamins and minerals) could reduce the risk of depression.”

Relatively small dietary changes were enough to reduce depression risk, Dr Sanchez-Villegas explained:

“A threshold effect may exist.
The noticeable difference occurs when participants start to follow a healthier diet.
Even a moderate adherence to these healthy dietary patterns was associated with an important reduction in the risk of developing depression.
However, we saw no extra benefit when participants showed high or very high adherence to the diets.
So, once the threshold is achieved, the reduced risk plateaus even if participants were stricter with their diets and eating more healthily.
This dose-response pattern is compatible with the hypothesis that suboptimal intake of some nutrients (mainly located in low adherence levels) may represent a risk factor for future depression.”

The research was published in the journal BMC Medicine (Sánchez-Villegas et al., 2015).
source: PsyBlog


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Five Foods That May Increase Your IQ

A healthy diet as you’re growing up may help you have a higher IQ, while a diet high in processed foods, fat and sugar may result in a lower IQ, according to a study published in the Journal of Epidemiology & Community Health in February 2011. Many of the same foods typically recommended for a healthy diet may also be good for your IQ.

Fish and Omega-3 Sources

Omega-3 fats, found in many types of fish and seafood, walnuts and flaxseeds, are important for infant brain development. An article published on the Association for Psychological Science website notes that children given omega-3 fats have higher IQs than those who don’t consume much of these essential polyunsaturated fats. These healthy fats may also help protect against dementia as you get older. Oysters are also a good seafood choice, because they’re rich in zinc. Zinc deficiency may adversely affect brain development, according to a review article published in Frontiers in Human Neuroscience in 2013.

Children and pregnant women are particularly sensitive to contaminants in fish, so choose those that are high in omega-3 fats but low in contaminants, such as wild salmon, sardines, Atlantic mackerel, mussels and rainbow trout for the recommended two servings per week of seafood to maximize benefits while minimizing risks.

Fruits and Vegetables

Antioxidant-rich fruits and vegetables, such as leafy greens and orange and red fruits and vegetables, may help protect your brain function and your memory as you age because of the beta-carotene and vitamin C they contain.

A diet rich in herbs, legumes, raw fruits and vegetables and cheese resulted in a higher IQ in children than a diet that included higher amounts of sweet and salty snacks, according to a study published in the European Journal of Epidemiology in July 2012.

Another study, published in the Journal of Child Psychology and Psychiatry in 2009, came to a similar conclusion, showing that children who ate higher amounts of fruits, vegetables and home-prepared foods had higher IQs.

Iron-Rich Foods

Iron-deficiency anemia may impair your attention span, IQ and ability to concentrate, so eat plenty of iron-rich foods. Increasing iron intake only appears to help IQ when children are deficient in iron, however, according to the Frontiers in Human Neuroscience article. Iron-rich foods include lean meats, oysters, beans, tofu, spinach, sardines and fortified breakfast cereals.

Other Protein-Rich Foods

Diets higher in protein and lower in fat may help improve your concentration because of the dopamine your body releases with protein consumption. Soy protein may be particularly helpful, since it also contains lecithin, which may improve memory and brain function. Lowfat dairy products, lean meats and poultry, eggs, nuts, seeds and legumes are all nutritious sources of protein.

Get Plenty of B Vitamins and Choline

Foods containing folate, vitamin B-12 and choline may also help keep your brain healthy, limiting your risk for dementia, depression and neurological disorders. They are also important for cognitive development, so if children don’t get enough of these vitamins they may have a lower IQ. Folate is available in fortified breakfast cereals, spinach, beef liver, rice, asparagus, black-eyed peas, Brussels sprouts and avocado, and most animal-based foods contain vitamin B-12. Good sources of choline include beef, eggs, scallops, salmon, chicken breast, cod, shrimp, Brussels sprouts and broccoli.

by JESSICA BRUSO       Jun 17, 2015


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Targeting Gut Bacteria May Be The Key To Preventing Alzheimer’s

Diet could be a powerful mode of prevention.

A new study suggests that a gut-healthy diet may play a powerful role in preventing one of the most feared diseases in America.

Mounting research continues to show the links between the health of the gut and that of the brain. Now, a new study from Lund University in Sweden finds that unhealthy intestinal flora can accelerate the development of Alzheimer’s disease.

The report, published Feb. 8 in the journal Scientific Reports, demonstrates that mice with Alzheimer’s have a different gut bacterial profile than those that do not have the disease.

The gut microbiome is highly responsive to dietary and lifestyle factors. This suggests that a gut-healthy diet may play a powerful role in preventing one of the most feared diseases in America.

“Alzheimer’s is a preventable disease and in the near future we will likely be able to give advice on what to eat to prevent it,” study author Dr. Frida Fak Hållenius, associate professor at the university’s Food for Health Science Centre, told The Huffington Post. “Take care of your gut bacteria, by eating lots of whole-grains, fruits and vegetables.”

In the new study, Hållenius and her colleagues revealed a direct causal association between gut bacteria and signs of Alzheimer’s in mice. When a group of bacteria-free mice were colonized with the bacteria of rodents with Alzheimer’s, they developed brain plaques indicative of Alzheimer’s. When the bacteria-free mice were colonized with the bacteria of the healthy rodents, however, they developed significantly fewer brain plaques.

Beta-amyloid plaques between nerve cells in the brain are a central marker of the disease. These sticky protein clumps accumulate between the brain’s neurons, disrupting signals and contributing to the gradual killing off of nerve cells.

“We don’t yet know how bacteria can affect brain pathology, we are currently investigating this,” Hållenius said. “We think that bacteria may affect regulatory T-cells in the gut, which can control inflammatory processes both locally in the gut and systemically ― including the brain.”

The contributions of microbes to multiple aspects of human physiology and neurobiology in health and disease have up until now not been fully appreciated.

The gut microbiome is intimately connected with the immune system, since many of the body’s immune cells are found in this area of the stomach, Hållenius added.

Anything that happens in the digestive tract can affect the immune system, she explained. “By changing the gut microbiota composition, you affect the immune system of the host to a large extent.”

The findings suggest that Alzheimer’s may be more more preventable than health experts previously thought. The composition of bacteria in the gut is determined by a mix of genetics and lifestyle factors. Diet, exercise, stress and toxin exposure all play a huge role in the gut’s bacterial makeup.

Now, the researchers can begin investigating ways to prevent the disease and delay its onset by targeting gut bacteria early on. And in the meantime, anyone can adopt a plant-based, whole foods diet and probiotic supplementation as a way to improve the health of their microbiome.

“The diet shapes the microbial community in the gut to a large extent, so dietary strategies will be important in prevention of Alzheimer’s,” Hållenius said. “We are currently working on food design that will modulate the gut microbiota towards a healthier state.”

The study is far from the first to show a connection between gut bacteria and Alzheimer’s. In a 2014 paper published in the journal Frontiers in Cellular Neuroscience, researchers listed 10 different ways that the microbiome may contribute to the development of Alzheimer’s disease, including fungal and bacterial infections in the intestinal tract and increased permeability of the blood-brain barrier.

“The contributions of microbes to multiple aspects of human physiology and neurobiology in health and disease have up until now not been fully appreciated,” that study’s authors wrote.

By Carolyn Gregoire      Feb 21, 2017
 


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Strawberries Remain at Top of Pesticide List, Report Says

An annual report by the Environmental Working Group found that nearly 70% of samples of 48 types of conventionally grown produce were contaminated with pesticide residues. That’s down 6.6 percentage points from last year.

The EWG Shopper’s Guide to Pesticides in Produce, released Wednesday, ranks pesticide contamination of popular fruits and vegetables based on more than 36,000 samples of produce tested by the US Department of Agriculture and the Food and Drug Administration.

This year, strawberries remained at the top of the list of produce with the highest concentration of pesticides, while sweet corn and avocados were ranked as having the lowest concentration.

What are pesticides?

Pesticides are widely used in producing food to control pests such as insects, rodents, weeds, bacteria, mold and fungus. In addition to their uses in agriculture, pesticides are used to protect public health by controlling organisms that carry tropical diseases, such as mosquitoes.

Pesticides are potentially toxic to humans, according to the World Health Organization. They may have negative effects on reproduction, immune or nervous systems, cause cancer and lead to other problems.

Pesticide residue can remain on fruits and vegetables even after they are washed and, in some cases, peeled, according to the report.

However, a report by the USDA in 2014 found that “overall pesticide chemical residues on foods tested were at levels below the tolerances established by the Environmental Protection Agency” and were not a safety concern to consumers.

The Dirty Dozen

Produce that tested positive for various pesticides and contained higher concentrations of pesticides than other produce is featured on the list, known as the “Dirty Dozen.”

Starting with the highest amounts of pesticide residue, the list features strawberries, spinach, nectarines, apples, peaches, celery, grapes, pears, cherries, tomatoes, sweet bell peppers and potatoes.
Strawberries remained at the top of the list with at least 20 pesticides, while spinach jumped into the second spot with twice as much pesticide residue by weight than any other crop.

Americans eat nearly 8 pounds of fresh strawberries per person each year, and even when they are rinsed in the field and washed before eating, they are still most likely to be contaminated with pesticide residue, according to the Environmental Working Group.

In 2016, spinach was ranked eighth, but the latest numbers from the USDA showed a sharp increase in pesticide residues on non-organic spinach since the crop was last tested eight years ago.

The pesticides responsible for the residues included three fungicides and one insecticide called permethrin, which has been linked to tremors and seizures in the nervous systems of animals and insects.

The newest additions to the list were pears and potatoes, which replaced cherry tomatoes and cucumbers from last year.

The Clean Fifteen

Produce that had relatively fewer pesticides and lower total concentrations of pesticide residues was placed on the group’s “Clean Fifteen” list.

This list included, in order, sweet corn (including corn on the cob and frozen corn), avocados, pineapples, cabbage, onions, frozen sweet peas, papaya, asparagus, mangoes, eggplant, honeydew melon, kiwis, cantaloupe, cauliflower and grapefruit.

Only 1% of samples showed any detectable pesticides in avocados and sweet corn, which were deemed the cleanest produce.

More than 80% of pineapples, papaya, asparagus, onions and cabbage that were sampled showed no pesticide residue.

Methodology

The Environmental Working Group, a nonprofit advocacy group, analyzed more than 36,000 samples taken by personnel at the USDA and the FDA who mimicked consumer practices by first washing or peeling the produce.

To compare the fruits and vegetables, the group came up with a composite score for each type of produce based on six measures of contamination. Some of the measures include the percent of the sample tested with detectable pesticides and the average number of pesticides found on a single sample.

Shopping smart

Nutrition experts support the findings and even use the list to make recommendations to their own patients.

“I believe that this is an important source of information,” said Corinne Bush, a clinical nutritionist who was not part of the research.

Bush warns that some pesticides that do not exceed thresholds established by the EPA can still be very harmful, since low-level exposure over time can have extremely damaging effects.

The Environmental Working Group recommends buying organic produce whenever possible to reduce exposure to pesticides.

“If you don’t want to feed your family food contaminated with pesticides, the EWG Shopper’s Guide helps you make smart choices, whether you’re buying conventional or organic produce,” Sonya Lunder, a senior analyst with the group, said in a news release.

“Eating plenty of fruits and vegetables is essential no matter how they’re grown, but for the items with the heaviest pesticide loads, we urge shoppers to buy organic. If you can’t buy organic, the Shopper’s Guide will steer you to conventionally grown produce that is the lowest in pesticides.”

By Johanzynn Gatewood  (CNN)      Wed March 8, 2017
 


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Eating More of This Will Make You Live Longer

By now we know that eating more fruits and vegetables is good for our health, but a new study suggests that eating even more produce can prevent millions of deaths each year.

In the report, published in the International Journal of Epidemiology, researchers from Imperial College London conducted a meta-analysis of 95 studies looking at fruit and vegetable intake. They estimated that 7.8 million premature global deaths could be avoided yearly if people ate 10 portions of fruits and vegetables a day.

The researchers characterize 10 portions as 800 grams of fruits and vegetables a day. For context, one medium apple is around 182 grams.

Already eating plenty of fruits and vegetables cut people’s risk of early death from heart disease and cancer. But the researchers estimated that if people ate up to 10 portions a day, there would be a 24% lower risk of heart disease, 33% lower risk of stroke, 28% lower risk of cardiovascular disease, 13% lower risk of cancer, and a 31% lower risk of dying early when compared to not eating any fruit or vegetables.

fruits-veggies

The fruits and vegetables that were linked to lower risk of heart problems included the usual suspects like apples, citrus, and leafy veggies like spinach. Other cruciferous vegetables like broccoli and Brussels sprouts as well as peppers and green beans were linked to potentially lower cancer risk.

The researchers didn’t show why higher portions of fruits and vegetables can led to fewer deaths, but some of the basic nutrients in the produce can improve health. “Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system,” said study author Dagfinn Aune of the Imperial College London School of Public Health in a statement. “This may be due to the complex network of nutrients they hold. For instance they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk.”But how realistic is it to ask people to eat up to 10 portions of produce? Considering fewer than 18% of Americans eat the recommended amount of fruit and less than 14% eat the recommended amount of vegetables, that will be a challenge.

Alexandra Sifferlin   Feb 23, 2017
source: TIME Health


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How To Beat Major Depression With The Right Diet

World-first study reveals how diet can treat major depression.

Improving dietary quality successfully treats major depression, a large new study finds.

The three-month study recruited people with major depressive disorder.

One group were given support from a clinical dietitian.

A control group were given access to social support, which is also beneficial for depression.

Those in the dietary group saw great improvements in depressive symptoms.

At the end of the study one-third of people who had changed their diet were in remission from depression.

This compared to only 8% in the social support group.

Professor Felice Jacka, the study’s first author, said:

“We’ve known for some time that there is a clear association between the quality of people’s diets and their risk for depression.
This is the case across countries, cultures and age groups, with healthy diets associated with reduced risk, and unhealthy diets associated with increased risk for depression.
However, this is the first randomised controlled trial to directly test whether improving diet quality can actually treat clinical depression.”

diet

The dietitian encouraged people to eat more of the following food types:

  • vegetables,
  • fruits,
  • whole grains,
  • legumes,
  • fish,
  • lean red meats,
  • olive oil,
  • and nuts.

At the same time people were discouraged from eating:

  • sweets,
  • refined cereals,
  • fried food,
  • fast-food,
  • processed meats,
  • and sugary drinks.

Professor Jacka continued:

“These results were not explained by changes in physical activity or body weight, but were closely related to the extent of dietary change.
Those who adhered more closely to the dietary program experienced the greatest benefit to their depression symptoms.”

The study suggests that dietitians should be made available to those being treated for depression.

Professor Jacka said:

“Mental disorders account for the leading cause of disability worldwide, with depression accounting for the large proportion of that burden.
While approximately half of sufferers are helped by currently available medical and psychological therapies, new treatment options for depression are urgently needed.
Importantly, depression also increases the risk of and, in turn, is also increased by common physical illnesses such as obesity, type 2 diabetes and heart disease.
Successfully improving the quality of patients’ diets would also benefit these illnesses.”

The study was published in the journal BMC Medicine (Jacka et al., 2017).

FEBRUARY 15, 2017                source: PsyBlog