Keto, Paleo, Carnivore: Why They Fail longevity Test & What Works

Keto, Paleo, Carnivore: why they fail longevity test & what works

Today I want to start a new series of videos where I will challenge lots of the current nutrition and lifestyle trends with common sense backed up by the latest research.  We will begin with food and several popular diets as it relates to longevity.

Keto diet, Carnivore diet, Paleo diet & their problems

Look we all want to live longer and healthier lives. Many people also want to lose weight and look better. Unfortunately, none of the popular diets has ever been proven to do just that. Keto diet, Carnivore diet, Paleo diet, whatever diet—all of them have a major problem: they are all made up by someone who took usually a decent concept applicable to a specific condition, twisted it, and turned it into a one-size-fits-all diet prescription that people should follow to lose weight, be healthy and live longer.

There is one big issue with this concept. And that is that none of these diet plans have ever been proven as safe and beneficial in the long term. When I say long-term, I don’t mean 5-10 years, but at least 100 years.

I mean, let me ask you, how big of a problem has obesity been 100-200 years ago? By my last check, we have not seen it becoming a major problem until the past 50-60 years ago. So, does it mean that everybody was following the Keto diet or any of the other insane diets at that time, and that’s why they were not obese? I mean, come on, we all know what the problem is—we eat too much, big part of that being junk food, and we don’t move. So do you really think that we can fix this by eliminating carbs and snacking on steak because carbohydrates are the evil?

I am exaggerating, but I hope you get the point. So let me ask you another question. Which society anywhere on the planet in the recent history of humankind was able to eat mostly meat and animal products and live to be 100+ years old? I will help you—none—that simple. Why? Because from the dawn of humankind, meat and animal products have been so scarce that it was impossible for the majority of the population to live only on that.

Life & Eating pattern in Southeast Asia

If you go anywhere in Southeast Asia in areas where people still struggle to make ends meet, you will see that for a family to put a chicken, pork, or any other form of animal product on their table, it is literally a holiday. These families survive mostly on plant-based food that they can either grow in their backyard or pick up in the wild. But I guess the folks who promote these diets think that people in the Western developed countries have bodies that are somehow different and were made for these heavy animal protein-loaded diets.

I have traveled extensively across many Southeast Asian countries and observed their way of life. My wife is Filipina and we discussed in length how she and most of her friends were growing up and what food was available to them, their parents and grandparents.  I have also seen the difference between the affluent areas and those that were struggling. You know what was one of the most obvious differences? The number of overweight people in the areas that had heavy income from tourism compared to the areas where people struggled to get by.

And guess what? Those areas that continue to struggle to get enough food on their tables have a lot greater longevity with more individuals living longer and healthier lives. Sadly, in most cases, this is not intentional, but unfortunately the result of their socioeconomic status. But it proves the point.

Blue Zones - Model for longevity? 

The best part about everything that we have said so far is that this is not only my observation, but it is a scientific fact that has been well documented. There still are areas of the world where people routinely live to be 90 – 100+ years old, enjoying a healthy, productive life. They call these areas Blue Zones because the researcher who tried to map these areas had no other pen than a blue marker to mark them on the map. These areas include Okinawa in Japan, Sardinia in Italy, Loma Linda in California, Nicoa Peninsula in Costa Rica and Ikara in Grece.

Lots of research has been done to study these places to find out what they have in common and how the lifestyle of people living in these areas affect their longevity. The one thing that the researchers noticed was that these individuals eat healthy, simple, mostly plant-based diets with some animal products. They do not follow any Keto diet, carnivore diet, zone diet, or whatever diet you want to name. They eat simple whole food that is as close to its natural state as possible. Obviously, diet is never the only factor. Several other components that create a healthy lifestyle have to come along with diet to affect our longevity. But the point is that this form of eating is not based on any pre-set rules of what one is or is not allowed to eat.

None of the new fancy diets out there have any long-term track record of proving that they are going to make anybody live longer. In fact, the opposite is true, and there is plenty of evidence to show that diets high in animal protein, but actually high in any protein, are detrimental to our health and even can promote the development of certain types of cancers.

I hear some saying that people lose weight following the Keto diet or that they feel great…you know what I have to say to this? Well, people lose weight by drinking only water and eating saltines crackers too—but it would be hard-pressed to find anyone who would think that it is healthy to do it long term. The same goes for the Keto, carnivore, and all the other extreme diets. They sure can make you look great and make you feel better in the short term, because you most likely also cut out all the other garbage from your diet.  Butt guess what—it is not a natural way to eat and our bodies have not been programmed to function on that kind of diet. Humans never had access to this kind of food as the only source of nutrients.

What path to longevity are you going to follow? 

I mean, it’s kind of common sense. The biggest issue I have with most of these unnatural diet plans is that they can actually be harmful and there is quite a bit of evidence to support that. I will not be getting into great details about it today, because I will be posting more information discussing just that, but I want to say that following any form of extreme diet, I don’t care what kind of diet it is, is simply not a natural way of living. Eating should be enjoyable; it should not be a chore.

So here is the longevity punch line. Are you going to follow a diet plan proposed by someone just because they throw at you a bunch of studies showing that it has this or that benefit? Or are you going to mimic as closely as possible the eating habits and general lifestyle of individuals from different parts of the world who actually have been living healthy and active lives to be 90 or even 100 years old? To me, it’s a no-brainer.

The pitfalls of research studies 

But wait, what about all the studies that proponents of these crazy diets—I am sorry, but I can’t help but to call them crazy diets—keep throwing around, saying how these diets lower blood sugar, cholesterol, and whatnot. I have a few things to say about that as well. For one, we know this much—show fingers—about what the most important biomarkers for a healthy body function are. We know something, but there are so many chemical processes happening in our bodies every split second, that we have no way to measure the majority of them. Let alone quantify them and decide what they mean and how to affect them in a positive way.

For example, we can measure blood sugar, and we know that if somebody has high blood sugar in the long term, it is not good and that there are consequences to that. We do know things like that, but just as an example, we had no idea about 50 years ago that there is a strong correlation between having elevated levels of an inflammatory marker called C-reactive protein, and the risk for cardiovascular disease. We could not even properly measure and quantify it until very recently. So what I am saying is that there are so many other things in our bodies that we still cannot measure that play a huge role in our health and affect our longevity.

What I am trying to get across is that just because someone’s blood sugar is within a normal level today because they avoid carbs and lost weight on one of these crazy diets, doesn’t mean that they can’t develop diabetes due to, for example, an autoimmune disease or other causes a few months later, because we have no idea how to detect those causes by our current medical advances.

So you see, judging somebody’s health by looking at the results of some laboratory tests and making a conclusion that because the lab results look great, the diet has to be great for their health, is like looking at a house and saying, “Wow, this must be a great house because it has nice fresh paint.” Ignoring the fact that underneath the paint, the walls are cracked and molded because the house has been constructed from poor quality material and has a leaking roof that you obviously can’t see unless it’s raining. But it sure can feel great moving in and living in this kind of house for a while—until a strong wind and rain come in and the underlying issues surface.

Another problem that I have with looking at research studies is the whole concept of studies. Most people do not know this, but having analyzed and read hundreds of studies during my doctoral training at Columbia University, I have seen how research data can be twisted and misreported to arrive at exactly the conclusion that the scientists are looking for. Because they know that the majority of people will never bother to dissect how they collected and analyzed the data and will only look at the study summary.

So, I am not saying that studies are completely worthless, but I am saying that I will use research data only to support common sense and real-life application of the data; I will not use research data in and of itself to make my decision if something works or not.

Getting the real life proof 

For me to accept something and adopt it as a way of healthy lifestyle or eating, I want proof. Not on paper, but living proof. I want to see how many people have successfully applied these eating habits and lifestyle practices and benefited from them over a very long time frame. To my knowledge, at this point, no one can show me groups of people around the world who followed the Keto diet or carnivore diet or any other of the crazy diets their whole life and lived to be healthy and active 100-year-olds.

But as I said, there are several groups of people in different parts of the world who have been following independently similar eating habits and lifestyles, and they do live to be 100 years old and enjoy healthy and productive lives until the very end. That’s what I am interested in reproducing. That is what I believe is the most reasonable path to great longevity. I don’t want to follow the advice of someone who is telling me how to make a million dollars, I want to follow the advice of someone who has already made millions of dollars with the strategy they are preaching.

You do whatever you feel comfortable with, but make sure you apply common sense to your decision. So when it comes to selecting the most optimal meal plan—I say meal plan because diet is a bad word in my opinion—it primarily has to do with following common sense. Look at what works and has been proven to work and stop looking for a magic bullet. I promise you that it does not exist.

Food is a gift, and we should cherish it, not struggle with it. But it does take a few considerations. The main one in my experience is for people to give up processed fast food and snacks. That is the number one reason why most people do not succeed and what all the centenarians have in common. But we will talk about other things in my post.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Beans for Increased Longevity : Path to a Longer Life

Beans for Increased Longevity : Path to a Longer Life

Looking at beans for increased longevity might not be the first thing that comes to our mind.  However beans, often overlooked as a simple staple food, may actually hold the key to a longer, healthier life. This article delves into the remarkable connection between beans and longevity, backed by scientific research and expert insights. A notable study, “Food Habits in Later Life” (FHILL), followed 785 participants aged 70 and above across Japan, Sweden, Greece, and Australia. This research, conducted between 1988 and 1991, revealed a striking finding: for every 20 grams of beans added to their daily diet, participants saw a 7-8% reduction in the risk of mortality. That’s only about two table spoons of beans! This significant impact was unique to the legume food group, as other food groups did not show a consistent effect on survival. Whether you’re a dedicated health enthusiast or simply aiming to enhance your diet, grasping the role of beans in boosting longevity is not just intriguing but potentially life-changing.

Beans for increased longevity : The Nutritional Powerhouse of Beans

Beans are a nutritional powerhouse, packed with essential nutrients that promote health and longevity. They are an excellent source of protein, fiber, vitamins, and minerals. With this combination of nutrients beans contributes to various health benefits, including reduced risk of chronic diseases, improved digestion, and weight management. By including beans in your diet, you’re not just enjoying a tasty meal, but also taking a step towards a longer, healthier life.

Bioactive Components and Cardiovascular Health: The Role of Beans

Beans, pulses, and legumes are rich in bioactive components, including phenolic compounds, which play a crucial role in maintaining vascular integrity and modulating inflammatory markers. These components have a significant impact on cardiovascular health, primarily through the production and effects of nitric oxide (NO).

Nitric oxide is a vital molecule produced by our bodies, known for its role in maintaining vascular health. It aids in vasodilation, the process of widening blood vessels, which is essential for regulating blood pressure and ensuring healthy blood flow. NO also helps in reducing inflammation and oxidative stress in the blood vessels, contributing to overall cardiovascular health.

In studies involving atherogenic mice, the supplementation with a fresh-ground bean protein hydrolysate, equivalent to about one daily serving of cooked beans,underscoring the potential of beans for increased longevity.. After nine weeks, there were significant reductions in plasma triglycerides and total cholesterol levels. More impressively, there was a marked improvement in inflammation and endothelial dysfunction, with a 62% increase in endothelial nitric oxide synthase (e-NOS) and a 57% rise in nitric oxide serum concentration.

These improvements were accompanied by changes in gene expression, including a 94% reduction in the damaging inflammatory marker TNFα and a 79% reduction in angiotensin II – important player in high blood pressure, compared to diets without beans.

The vasodilatory effects (making your blood vessels wider- more opened) observed in these studies are believed to result from the protective mechanisms of the phytochemicals and bioactive peptides in beans. These components prevent the oxidation of low-density lipoprotein (LDL – bad cholesterol) and limit the activity of angiotensin II expression.

They also enhance the availability of NO by inhibiting the angiotensin-converting enzyme (ACE). This is particularly significant because class of medications used for high blood pressure called ACE inhibitors such as lisinopril are commonly used medications for managing high blood pressure and heart failure.

Protein and Amino Acids in Beans

A standard half-cup serving of cooked beans can provide as much as 25 grams of protein, which accounts for about 20% of the daily protein requirement for an adult. The protein content in beans is quite significant, nearly mirroring that of meat. On average, beans offer about 25% of their calories from protein.

This is a notable comparison, especially considering the high fat and cholesterol levels often associated with excessive meat consumption which greatly contributes to beans for increased longevity. Plant-based diets, with beans as a key component, present a healthier alternative to the typical American diet, which is often heavy in meat and associated health risks.

The quality of protein in our diet is largely determined by the composition of essential amino acids and how well our body can digest these proteins. Beans contain active enzyme inhibitors that can impact protein digestibility and absorption.

However, when beans are soaked and cooked, this process denatures the proteins and hydrolyzes the starches, significantly enhancing their digestibility and nutritional value. For example, trypsin inhibitors found in beans can be reduced by up to 90% just by boiling. This cooking process not only improves the bioavailability of the proteins in beans but also their overall nutritional quality.

Digestibility and Flatulence: Myths and Methods

While beans are a nutritional cornerstone in diets aimed at longevity, concerns about flatulence can deter some from enjoying their benefits. However, current data suggest that beans do not cause significant flatulence for most individuals. This common misconception arises from certain carbohydrates in beans that, when fermented by gut bacteria, can produce gas.

To mitigate concerns about flatulence commonly associated with beans, adopting specific cooking methods can make a significant difference. Begin by soaking the beans overnight, which starts the breakdown of gas-producing sugars. The next step is to boil the beans briefly and then drain this water away. By discarding this first boiling liquid, you remove a good portion of the indigestible carbohydrates that cause gas. Finally, continue cooking the beans in fresh water, which further enhances their digestibility. Additionally, seasoning beans with digestive-friendly spices such as cumin, coriander, and ginger can not only improve their flavor but also help reduce flatulence, making beans an appetizing and practical addition to a diet focused on increased longevity.

Role of Beans in Gut Health: Simplifying the Science

When it comes to gut health, beans are more than just a fiber-rich food; they play a crucial role in maintaining a balanced gut microbiome. An imbalance in this microbiome, known as dysbiosis, has been linked to various diseases, including diabetes, cardiovascular disease, and even colorectal cancer (CRC). Notably, CRC, a major health concern in the U.S., is influenced by diet and lifestyle choices.

Beans, with their high fiber content, support a healthy gut in several ways. Fiber-rich diets contribute to a diverse and balanced gut microbiome, which is essential for overall health. Beans’ fiber also helps maintain the protective mucus layer in the colon, reducing the risk of infections and diseases like CRC.

The fiber in beans ferments in the colon, producing short-chain fatty acids (SCFAs), especially butyrate. Butyrate is a key energy source for colon cells and plays a vital role in reducing inflammation and cancer risks in the gut. In fact, studies have shown that diets rich in beans can significantly lower body weight and reduce the incidence of colon cancers.

SCFAs like butyrate, acetate, and propionate, derived from beans, not only support healthy colon cell growth but also improve the integrity of the gut barrier. This is particularly beneficial in preventing conditions like inflammatory bowel disease (IBD), colitis, and colon cancer.

Moreover, beans improve the diversity of the gut microbiome, which is crucial in preventing diseases like colorectal cancer. People with CRC often have a less diverse microbiome. By enhancing this diversity, beans play a significant role in reducing inflammation and the risk of such diseases.

Lastly the BE GONE trial at MD Anderson Cancer Center found that incorporating navy beans into the diet of colorectal cancer survivors had a positive impact on gut health by modulating markers linked to obesity and disease. The trial highlighted the therapeutic role of beans in managing gut and metabolic health, marking a significant advancement in our understanding of how dietary interventions can influence health outcomes

Diverse Types of Beans and Their Unique Benefits

When considering beans for increased longevity, it’s important to recognize the diverse range of beans available, each with its own set of health benefits. This variety is essential for maximizing the life-extending advantages beans offer.

Black Beans: Renowned for their heart-healthy properties, black beans are rich in antioxidants and fiber. They help in reducing cholesterol levels and maintaining healthy blood pressure, crucial factors in cardiovascular health.

Kidney Beans: High in iron and antioxidants, kidney beans are excellent for boosting energy and protecting cells from damage. Their high fiber content also aids in digestion and helps in regulating blood sugar levels.

Chickpeas (Garbanzo Beans): Chickpeas are a great source of plant-based protein and are loaded with fiber. They are beneficial for digestive health and help in maintaining steady blood sugar levels, making them a valuable addition for longevity.

Navy Beans: These beans are particularly high in fiber and protein. Navy beans also contain a significant amount of B-vitamins, which play a vital role in brain health and energy levels.

Pinto Beans: Pinto beans are not only tasty but also packed with nutrients. They provide a good source of potassium, which is essential for heart health and muscle function.

Lentils: Although not a bean in the traditional sense, lentils are a part of the legume family and offer many of the same benefits. They are high in protein, fiber, and essential minerals like folate and magnesium, which are important for overall health.

Incorporating these diverse types of beans into your diet contributes significantly to beans for increased longevity. Each variety brings its own set of nutrients and health benefits, aiding in everything from heart health to digestion. By embracing this diversity, you ensure a balanced intake of essential nutrients, paving the way for a longer, healthier life.

How to Incorporate Beans into Your Diet

Integrating beans into your daily meals is not just beneficial for your health; it’s also easy and can be deliciously creative. Here are some practical and specific ways to include beans in your diet, enhancing both the flavor of your meals and your potential for increased longevity:

Start with Breakfast: Begin your day with a protein-rich breakfast by adding black beans to your morning scrambled eggs or making a savory chickpea pancake.

Bean-Based Dips and Spreads: Transform kidney or navy beans into a creamy dip or spread for sandwiches and wraps. Hummus, made from chickpeas, is a popular and versatile option.

Hearty Bean Soups: Cook a comforting pot of minestrone or black bean soup. These soups are not only filling but also pack a nutritional punch.

Salads with a Twist: Toss cooked lentils or pinto beans into your salads for an extra layer of texture and nutrients. They pair well with greens, vegetables, and a light vinaigrette.

Vegetarian Bean Burgers: Create your own bean burgers using a mix of mashed beans, spices, and breadcrumbs. These can be a tasty and healthy alternative to meat burgers.

Beans as a Side Dish: Serve a side of seasoned beans instead of rice or potatoes. Try sautéed garlic navy beans or spicy pinto beans for a flavor-packed accompaniment to your main course.

Incorporate into Pasta and Rice Dishes: Add chickpeas or kidney beans to pasta sauces or mix them into rice dishes for an extra protein boost.

Healthy Snacking: Roasted chickpeas or seasoned black bean chips can be a crunchy and healthy snack option to curb mid-day hunger pangs.

Baking with Beans: Use bean purees, like black bean or navy bean, in your baking. They can replace some of the fats in recipes for brownies or cakes, adding moisture and fiber.

International Cuisine Nights: Explore different cuisines that traditionally use beans, like Mexican (bean tacos or burritos), Indian (lentil dal), or Mediterranean (chickpea falafel).

By adopting these varied and enjoyable methods of incorporating beans into your meals, you’re not only diversifying your diet but also significantly contributing to your journey towards increased longevity. Beans, with their vast range of types and preparation methods, offer a world of culinary possibilities that go beyond just being a nutritious choice—they can transform your meals into both a healthful and delightful experience.By making beans a regular part of your diet, you’re adopting a simple yet effective strategy for enhancing your longevity.

Conclusion: Embracing Beans for a Healthier, Longer Life

In conclusion, the connection between beans and increased longevity is undeniable. With their rich nutritional profile and proven health benefits, beans are a must-have in your diet for a longer, healthier life. Embrace the power of beans and make them a cornerstone of your healthy lifestyle.

 

References

Bazzano L.A., Thompson A.M., Tees M.T., Nguyen C.H., Winham D.M. Non-soy legume consumption lowers cholesterol levels: A meta-analysis of randomized controlled trials. Nutr. Metab. Cardiovasc. Dis. 2011;21:94–103. doi: 10.1016/j.numecd.2009.08.012.

Hermsdorff H.H.M., Zulet M. Ángeles; Abete, I.; Martínez, J.A. A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects. Eur. J. Nutr. 2010;50:61–69. doi: 10.1007/s00394-010-0115-x.

Makki K., Deehan E.C., Walter J., Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23:705–715. doi: 10.1016/j.chom.2018.05.012.

Rochfort S., Panozzo J. Phytochemicals for Health, the Role of Pulses. J. Agric. Food Chem. 2007;55:7981–7994. doi: 10.1021/jf071704w.

Zhang C., Monk J.M., Lu J.T., Zarepoor L., Wu W., Liu R., Pauls K.P., Wood G.A., Robinson L., Tsao R., et al. Cooked navy and black bean diets improve biomarkers of colon health and reduce inflammation during colitis. Br. J. Nutr. 2014;111:1549–1563. doi: 10.1017/S0007114513004352.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Vitamin B12 Deficiency: Are You at Risk & What To Do?

Vitamin B12 Deficiency : Are You at Risk & What To Do?

So, should you be concerned about vitamin B12 deficiency ? If you answer Yes to any of the following questions you are either at risk for vitamin B12 deficiency or you already have vitamin B12 deficiency and may not even know it. So what are the questions : Are you vegan? Do you take any antacid medication? Do you have diabetes and take medication called Metformin? Do you smoke? Do you drink alcohol? Do you have bad heartburn? Do you have Crohn’s or celiac disease or did you have gastric bypass surgery?

The Silent Nature of Vitamin B12 Deficiency

If you said yes to any of these, there is a chance that you may Vitamin have vitamin B12 deficiency. But you say – I don’t feel anything? You are right; you may not feel anything initially and still have vitamin B12 deficiency. The noticeable symptoms of vitamin B12 deficiency that we will cover in a bit can show up much later.

Lifestyle Impact on Vitamin B12 Deficiency

But wait a minute, don’t panic yet. Just because you don’t eat meat for a few days, smoke few cigarets, or have a few beers a week won’t get you necessarily vitamin B12 deficient. If your diet is semi-decent and you are not a heavy alcoholic, it would take usually up to several years to develop vitamin B12 deficiency. Our body has a great ability to store vitamin B12, so it is impossible to get vitamin B12 deficiency overnight just because you suddenly changed your diet or lifestyle.

Symptoms and Effects of Vitamin B12 Deficiency

We will talk about the different forms of vitamin B12 for supplementation, and if there is really meaningful difference between them, as well as the big argument if you should get a vitamin B12 injection or simply take vitamin B12 pill. But let’s first see what are some of the symptoms that you may experience with vitamin B12 deficiency if you said yes to any of the above questions.

So one of the first and probably most common symptoms of vitamin B12 deficiency is feeling fatigue and weakness.  That’s because vitamin B12 deficiency prevents your body from making enough red blood cells – so basically, you are developing a form of anemia. Some people may develop inflammation of the tongue and mouth ulcers as the first signs of vitamin B12 deficiency.

Later on, when the vitamin B12 deficiency becomes more serious, people will start developing some neurological symptoms such as sensations of pins and needles. They may feel this tingling or numbness, especially in the hands and feet, and develop a condition called Peripheral Neuropathy. That’s because you need vitamin B12 to protect your nerves.

Vitamin B 12 helps to create a protective sheet called myelin sheet around the nerves to insulate it. Long-term vitamin B12 deficiency causes loss of the protective sheet and exposes the nerves. This leads to the tingling and pins and needles sensation. If this doesn’t get corrected, people start developing more serious symptoms such as difficulty walking, balance problems, and cognitive changes such as memory loss, confusion, and difficulty concentrating.

All of that is happening because more and more nerves are getting damaged, and the damage is now moving from the periphery – the hands and feet – into the spinal cord and brain.

Addressing Vitamin B12 Deficiency Through Diet and Supplements

Great, so what do we do about it? Well obviously if you drink and smoke heavily the first thing is to get help and get out of it, because you will eventually have a lot more problems than vitamin B12 deficiency.

But when it comes to supplementation, lots of people immediately think about vitamin B12 injections – I had so many people asking me about that, saying that it gives them an instant energy boost. So are the injections better than vitamin B12 pills?

Now, there are three ways you can get Vitamin B12 into your body. The best way is obviously from food. You can find Vitamin B12 primarily in animal-derived products such as meats, dairy products, eggs, and fish.

So, you may ask, do I have to eat food high in Vitamin B12 every day to prevent becoming deficient in Vitamin B12? The answer is no. The main reason is that the body is very good at storing Vitamin B12 in our liver, creating sufficient stores of Vitamin B12 for up to several years.

But what if you are vegetarian or vegan? Well, in that case, you either need to rely on food that is fortified with B12, or what I generally suggest is to use a multivitamin specifically designed for vegans or vegetarians to ensure that you also get other vitamins and minerals that you may not be getting enough of because of your diet. But that is up to you.

Now if you are a diabetic who takes Metformin to control blood sugar, in about 1 year after starting Metformin, you might start developing vitamin B12 deficiency because metformin interferes with absorption of vitamin B12. In this case it is a good idea to not only start having your vitamin B12 levels check regularly, but also to take a daily vitamin B12 supplement.

The same goes for people who take antacids. You need stomach acid to absorb vitamin B12, so if you are constantly suppressing the production of stomach acid, you will not be absorbing  vitamin B12 from food, and eventually, you will deplete the stores of vitamin B12 in your body.

That being said, if you can’t get your acid reflux under control with diet and need daily antacids for a long time, a multivitamin containing vitamin B12 might be helpful. But if you only take antacids occasionally and you have in your diet the above foods high in vitamin B12, you don’t need an extra vitamin B12 supplement.

The caveat is that if you have heartburn all the time and you can’t control it with diet, you should talk to your healthcare provider to get tested for what’s called H. pylori, which is a bacteria that can be present in your stomach and manifest as heartburn. If you test positive for it, you will need antibiotics to get rid of it. That’s important because, besides many other problems that H. pylori causes, it also interferes with vitamin  B12 absorption.

Now, I won’t get deeply into the rare autoimmune condition known as pernicious anemia, which leads to vitamin  B12 deficiency. This is primarily because it is relatively rare condition. But basically what happens is that, in pernicious anemia, the body lacks a crucial protein called intrinsic factor, produced by stomach cells.

Intrinsic factor is essential for  vitamin B12 absorption and without it, your body can’t effectively absorb Vitamin B12.

But lets get back to vitamin B12 injections. So, vitamin B12 shot or the pill? Look, studies have clearly shown that there is no difference in effectiveness between getting the vitamin B12 injection or taking the vitamin B12 pill in the majority of cases.

That’s because even if you have poor absorption of vitamin B12, you can still get the vitamin B12 into your body through passive diffusion in the intestines. Basically, the high concentration of vitamin B12 from the supplement will seep through the intestinal wall and get into your body.

The only time that a vitamin B12 injection might be preferred is if you have a very severe vitamin B12 deficiency and you need to replenish vitamin B12 very fast. But after that, to just maintain the vitamin B12 levels, you can save yourself money, the discomfort, and time going to see your provider and just take the daily pill. You get the same results. I left the link to the study that discusses that in the description below.

Now, one important note is that if you are taking Vitamin B12 to correct a deficiency, you will need to have blood work to check if it works. In general, you can see changes in the correction of anemia from a couple of weeks to about a month, so a recheck in one month is reasonable.

To see the difference in neurological symptoms may take longer and is more gradual. It may take even several months to start seeing changes.

So, what is the best form of vitamin B12 to supplement? There are several forms of Vitamin B12, but for most people, the synthetic form cyanocobalamin offers the best balance between cost and effectiveness.

This is the form of Vitamin B12 that you find in most supplements and fortified foods. It is well-absorbed and has the advantage of a longer shelf-life. Now, some individuals may have difficulties metabolizing cyanocobalamin.

For these individuals, methylcobalamin is a better choice. That’s because methylcobalamin is one of the active forms of Vitamin B12 used directly by the body. Unlike cyanocobalamin that we just mentioned, which needs to be converted into methylcobalamin to be used effectively, methylcobalamin bypasses this conversion step.

Now, how do you know if you are that person who does not effectively convert cyanocobalamin into the active form, methylcobalamin? Well, you can’t tell unless you don’t respond to the supplementation with the standard Vitamin B12 form, cyanocobalamin.

The only other way is to do genetic testing since mutations in the MTHFR gene can affect how well the body processes Vitamin B12. Genetic testing can identify these mutations, but this testing is not done routinely. So if you are really concerned, just take the methylcobalamin form of Vitamin B12.

I will also point out though that the methylcobalamin form of Vitamin B12 is preferred if you have neurological complications such as neuropathy from B12 deficiency because it is in its active form. That’s based on some studies, but it’s still not very conclusive if that makes a huge difference.

Lastly, can you develop toxicity from taking too much Vitamin B12? Vitamin B12 is water-soluble and generally has a low risk of toxicity, even when taken in high doses through supplements. And it is pretty much unheard of to get toxicity from Vitamin B12 by eating regular food.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Decoding Dangerous Food Additives: Your Guide to Smart Grocery Choices

Decoding Dangerous Food Additives: Your Guide to Smart Grocery Choices

Isn’t fruit juice concentrate and Agave nectar supposed to be healthy? How about cocoa butter and things like Brine, Mono, and diglycerides? No idea what these words on the food labels mean? No worries. Today, we will tackle all these mysterious food additives that the food industry doesn’t want you to know about. We will discuss how they impact your health and why you should be on lookout for them when doing your grocery shopping.

Let's start with the sugars.

Some of the food additives that you can frequently see among the ingredients on the food labels are words like dextrose, fructose, and glucose. All of these are nothing else but different words saying the same thing – sugar.  But which one of these sugars is the worst for your health?

Well, the first thing you need to understand is that when you notice any of these listed among the first few ingredients on a food label, it’s a clear sign that the product is primarily made up of sugar, given that ingredients are listed in descending order of their quantity in the food.

Let’s look at the individually. Dextrose is quickly absorbed into the bloodstream and is used by our cells for energy. It has a high glycemic index, which means that it can cause a rapid spike in blood sugar levels.

What about Glucose? While glucose isn’t as sweet as table sugar (sucrose) or fructose which is another sugar that we will discuss next, it still provides a sweet taste. The main problem with glucose is that it also causes very rapid blood sugar spikes after you digest it similarly to dextrose. Over time this can lead to insulin resistance and associated diabetes.

Fructose as mentioned earlier is also sugar, but unlike glucose and dextrose, fructose is metabolized primarily in the liver. For this very reason, fructose does not cause a quick rise in blood sugar or insulin levels like glucose and dextrose do, but it causes a lot more health issues. You will frequently encounter fructose in the form of high fructose corn syrup. High fructose intake can lead to a buildup of fat in the liver, a condition known as non-alcoholic fatty liver disease (NAFLD). Fructose also contributes to insulin resistance and promotes storage of visceral fat – the fat that engulfs your organs and leads to various metabolic diseases such as diabetes. Lastly, fructose has also been shown to increase the level of a particular fat in your blood called triglycerides.

Now, let’s talk about maltose. Maltose is a type of sugar derived from malted foods or fermented by yeast. In your body, it is broken into regular sugar, and the body treats it the same way, which means that it also raises blood sugar, but compared to glucose, maltose has a slightly lower glycemic index than pure glucose and will not raise blood sugar as rapidly. Lactose, on the other hand, is a sugar that is naturally found in milk and causes milk intolerance in certain individuals who are not able to break down lactose. Sucrose is nothing else but your old-fashioned table sugar derived from sugar cane and sugar beet. So, from the above-mentioned sugars, high fructose corn syrup is definitely the worst one.

But we have a few more sugars commonly hiding in foods, some of which are portrayed as healthier options. These include barley malt, malt syrup, or rice syrup, which are just different names for sweeteners, all of which will raise your blood sugar level, but which will spike your sugar the most? In reality, the main difference is in the source that is used to derive these sweeteners from- barley, malted grains, or rice. However, rice syrup, often used as a sweetener in organic and health foods and considered a “natural” sweetener used in granola bars, cereals, and some baked goods, is the worst when it comes to rapid sugar spikes. That’s because rice syrup contains high glucose content, which is rapidly metabolized – that’s something not good for anybody who needs to control their blood sugar.

Now, evaporated cane juice may sound healthier, but is it? It is often referred to as “evaporated cane juice” or “unrefined sugar.” You will frequently hear people saying that because it undergoes less processing than regular white sugar – that’s why it is a bit darker- it contains minerals like iron, calcium, and potassium which are good for you.

Well, unfortunately, in reality, it is just another sugar, and that’s exactly how your body will treat it. The amount of trace minerals it contains is so small that it is not even worth mentioning.

Some people also think that agave nectar, because it is marketed as natural, is a good, healthy sweetener, much better than white sugar. Folks, nothing could be further from the truth. The biggest problem with agave nectar is that it is super high in fructose.

The content of fructose is often much higher than that of high fructose corn syrup (HFCS), which we discussed earlier. Now, the exact fructose content can vary depending on the brand and processing, but it’s generally around 70-90%. That’s huge, folks. Now, you may say that it has a pretty low Glycemic Index due to its high fructose content, but given all that, we just mentioned about the impact of high fructose intake on our health – I don’t think it’s worth messing with it.

The bottom line is that you never want to eat any form of sugar for its vitamin, mineral, or other promoted nutritious value. Always treat it as just another sugar. The same goes for fruit juice concentrate, which is used as a sweetener in many processed foods. Sugar is sugar and even eating too much natural fruit sugar in fresh fruits can be bad. I had a patient who could not understand why all of a sudden he developed pre-diabetes. After doing a detailed diet recall it turned out that he was eating a bowl of fresh fruit every day for dinner thinking it was healthy. His blood sugar went back to normal once he stopped it and only 1-2 pieces of fresh fruit a day.

Now, let's switch gears and talk about fats.

If you see the words “partially hydrogenated oils” on the food label, it means that the food contains trans fatty acids, which are far worse for your health than naturally occurring fats. Now, frequently, you will see the word shortening. These fats are made from partially hydrogenated vegetable oil and also contain trans fatty acids. Lecithin, which you will commonly encounter on food labels, is a fatty substance used in food as an emulsifier to mix oil- and water-based ingredients. It’s naturally found in many foods, including eggs, soybeans, and sunflower seeds. So, when you see lecithin listed as an ingredient on a food label, it’s typically derived from one of these sources. As a food ingredient, it is generally considered safe.

Mono- and diglycerides are essentially fats that fulfill the same role as lecithin, but the concern is that they may contain trans fatty acids, and for vegans, it is not always clear if they are derived from animal or plant sources. So, what about things like palm oil, coconut oil, and cocoa butter? Are they healthy, more natural fats? While it is true that they are more natural, keep in mind that all of them are high in saturated fats, which raise cholesterol much more than the presence of cholesterol in food itself. So, you still need to be careful about how much of these you consume. Let alone the fact that, like any other form of fat, they are high in calories and will add pounds to you if you are not careful.

Lastly, let's talk about salt

Most people are familiar with MSG – monosodium glutamate, which is what makes many processed foods taste good because it serves as a flavor enhancer. It is commonly added to Chinese food, canned vegetables, soups, and processed meats. Most people are familiar with the adverse reactions that many people experience- headaches, muscle tightness, heart fluttering, tiredness and weakness, flushing and so on. But what about autolyzed yeast or hydrolyzed yeast? These are derived from yeast that has been broken down into its individual components and used to provide a meaty taste to the food without actually adding any meat or artificial flavors. You will commonly find them in products like soups, broths, sauces, snack foods, and vegetarian products.

What is bad about them is that they are also frequent sources of MSG, which the manufacturer does not have to disclose on the food label if the amount of MSG per serving is below a certain government threshold. So, if the product says no MSG, but you see among the ingredients autolyzed yeast or hydrolyzed yeast, you can almost bet that there is MSG. Disodium phosphate is frequently used in processed cheeses as an emulsifying salt to help maintain the smooth, uniform texture of the cheese and prevent the separation of fats and proteins. What you should know is that, besides the fact that it can contain MSG, eating too much food containing disodium phosphate may elevate the level of phosphorus in your body, which may increase the risk of cardiovascular disease.

This is particularly important for individuals with chronic kidney disease, who must monitor their phosphorus intake since phosphorus is harmful to the kidneys. So, what about if you see the words “Brine” or “Cured”? Are they bad for you? The word “brined,” in a nutshell, tells you that the product has been soaked in saltwater, which is a traditional method of food preservation that has been used for centuries. While brining can improve the taste and texture of foods, it also increases their salt content, which is not good if you need to keep your salt intake low because of high blood pressure.

Curing, on the other hand, involves treating foods with salt, sugar, nitrates, or nitrites to preserve them and extend their shelf life. Commonly cured foods include ham, bacon, salami, and some fish. The purpose is to get the salt to draw out moisture from the food and make the environment in the food less hospitable to bacteria. As with brining, cured foods tend to be very high in salt, which can contribute to high blood pressure and other health issues. The case gets a lot worse with nitrates and nitrites, which have been linked to an increased risk of certain types of cancer when consumed in large amounts over time.

This is made worse during cooking, like with ham, bacon, or salami, especially cooking at high temperatures, when the nitrates and nitrites can form nitrosamines, some of which are carcinogenic. So, what about Sodium alginate and Sodium ascorbate? These are also forms of salt used in processed foods. Sodium alginate is derived from brown seaweed and is used in the food industry as a thickener, stabilizer, and emulsifier.

It’s often found in ice cream, jellies, and dressings. Sodium ascorbate, on the other hand, is a salt of ascorbic acid (vitamin C) and is used in the food industry as an antioxidant and preservative. It helps to maintain the color and flavor of foods by preventing oxidation. Both of which are considered generally safe but are forms of salt, so keep it in mind.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Magnesium Deficiency and First Signs

Nutrition Corner with Dr D 

Magnesium Deficiency and First Signs

Magnesium, often referred to as the “forgotten mineral,” plays a pivotal role in our body’s overall health. While it’s involved in over 300 biochemical reactions, its deficiency can lead to a myriad of health issues. Let’s discuss magnesium deficinency and the first delve into the main signs of magnesium deficiency that become first signs that become noticeable. We will also explore magnesium-rich foods, and understand which magnesium supplements are the best and why.

Noticeable Signs of Magnesium Deficiency

Muscle Cramps and Twitches: One of the earliest and most common signs of magnesium deficiency is muscle cramps and twitches. These involuntary muscle contractions can be uncomfortable and, at times, painful.

Fatigue and Weakness: Feeling constantly tired and drained? Magnesium deficiency might be the culprit. Magnesium plays a crucial role in energy production, and its lack can lead to fatigue.

Irregular Heartbeat: Magnesium is essential for maintaining a regular heartbeat. A deficiency can lead to arrhythmias or irregular heart rhythms, which can be alarming.

Mood Disturbances: Magnesium plays a role in brain function and mood regulation. A deficiency can lead to symptoms like anxiety, irritability, and even depression.

Nausea and Vomiting: While less common, some individuals with magnesium deficiency might experience nausea and vomiting.

Important functions of magnesium 

Magnesium is a vital nutrient that is necessary for numerous physiological processes in the body. It is the fourth most abundant mineral in the human body and is crucial for both cellular and molecular function. Here are some of the basic functions of magnesium:

Energy Production: Magnesium is a cofactor in the ATP (adenosine triphosphate) creation process, which is the primary molecule that stores and provides energy in cells. It is involved in the conversion of glucose into energy, making it essential for all energy-dependent processes.

Protein Synthesis: It plays a role in the synthesis of proteins by aiding the attachment of ribosomes to mRNA, which is a crucial step in the process of translating genetic information into protein structures.

Muscle Function: Magnesium is important for muscle contraction and relaxation. It acts by competing with calcium, which is necessary for muscle contractions, and by doing so, it helps muscles to relax and reduce cramping.

Nervous System Regulation: It helps to regulate neurotransmitter release, which affects nerve function. This regulatory role is crucial for maintaining the nervous system’s proper function and for preventing excessive excitation that can lead to neuronal damage.

Bone Health: Magnesium is a key component of the bone matrix and plays a role in the physical structure of bones. It also influences the activities of osteoblasts and osteoclasts, which are cells responsible for the formation and resorption of bone tissue.

Cardiovascular System: It contributes to the maintenance of normal heart rhythms by influencing the conduction of nerve impulses in the heart, which governs the heart’s rhythm and contractility.

Mineral Balance: Magnesium assists in the regulation of other minerals within the body, such as calcium, potassium, and sodium. Proper balance of these minerals is essential for maintaining blood pressure and overall cellular function.

Mental Health: It has a calming effect on the nervous system and is sometimes referred to as the ‘original chill pill’ or ‘nature’s tranquilizer’. It plays a role in regulating the stress-response system.

Food Sources of Magnesium

A balanced diet can help prevent magnesium deficiency. Here are some magnesium-rich foods to incorporate into your meals:

Green Leafy Vegetables: Spinach, kale, and Swiss chard are packed with magnesium.

Nuts and Seeds: Almonds, cashews, and pumpkin seeds are excellent sources.

Whole Grains: Foods like quinoa, brown rice, and whole wheat bread are rich in magnesium.

Legumes: Lentils, chickpeas, and black beans are not only protein-rich but also contain significant amounts of magnesium.

Bananas and Avocados: These fruits are not only delicious but also magnesium-rich.

Best Magnesium Supplements and Why

When it comes to magnesium supplements, not all are created equal. The body’s ability to absorb magnesium varies depending on the form. Here are some of the best magnesium supplements:

Magnesium Citrate: This is one of the most popular forms of magnesium supplements. It’s easily absorbed by the body and is often recommended for those with digestive issues. It has a laxative effect and is often used for bowel preparation before surgical procedures or to treat constipation.

Magnesium Glycinate: This is magnesium bound to the amino acid glycine. It is known for its calming effect on the body and is less likely to cause diarrhea. It’s often recommended for individuals who need to address a magnesium deficiency without the laxative effect. It’s also used to help with sleep and reduce anxiety.

Magnesium Malate: Magnesium malate includes magnesium and malic acid, a compound found in fruits. It is especially good for people with fatigue or fibromyalgia because malic acid is involved in the Krebs cycle (a series of chemical reactions used to release stored energy).

Magnesium Taurate: This form includes magnesium and the amino acid taurine. It is often recommended for its potential benefits to heart health because taurine has a role in regulating heartbeat and protecting against heart damage.

Why Choose the Right Supplement?

Choosing the right magnesium supplement ensures optimal absorption and benefits. Some forms are better suited for specific health concerns, while others are more bioavailable. It’s essential to consult with a healthcare professional to determine the best magnesium supplement for your needs.

Conclusion

Magnesium deficiency, while common, can lead to a range of health issues. By recognizing the early signs, incorporating magnesium-rich foods, and choosing the right supplement, you can ensure optimal magnesium levels and overall health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

The Science Behind Salt: Can Salt Shorten Your Lifespan?

Nutrition Corner with Dr D 

The Science Behind Salt: Can Salt Shorten Your Lifespan?

Can extra salt shorten your life span ? Salt, one of the most common ingredients we use in cooking, has a significant impact on our health. Several recent studies have highlighted the potential risks of consuming extra salt, suggesting that it could shorten life expectancy. In this article, we will dissect these findings and provide our perspective on the impact of salt intake on human health and longevity.

The Intriguing Connection Between Salt and Life Expectancy

A research study published in the European Heart Journal has brought to light some alarming statistics. It indicates that individuals who habitually add extra salt to their meals after cooking could have a 28% increased risk of premature death compared to those who refrain from adding additional salt.

 

More surprisingly, this study has found a correlation between the habit of adding extra salt to meals and a decreased life expectancy at the age of 50 — specifically, 1.5 years lower for women and slightly more than 2 years lower for men.

 

These findings have created a stir in the media and led to various debates. Let's delve deeper to understand these results and their implications better.

Underlying Mechanisms: How Does Salt Impact Our Health?

Our bodies require a small amount of salt for normal functioning. However, excessive salt intake may lead to high blood pressure, which subsequently increases the risk of heart disease and stroke.

 

The research study in question has used the habit of adding extra salt to food as a measure of salt intake. The practice is a reflection of salt consumption, not necessarily because table salt is worse than the salt already present in our food.

 

To further validate this claim, the study also found that people who added salt (sodium chloride) to their meals had a higher concentration of sodium in their urine, which is indicative of a higher overall salt intake.

 

The Role of Dietary Habits: High-Potassium Foods vs Salt

Another interesting finding of this study is the potential counteracting effect of high-potassium foods. Consuming a diet rich in fruits and vegetables, which are excellent sources of potassium, could possibly help reduce the increased risk of premature death associated with high salt intake.

The Challenges of Measuring Salt Intake

The study uses a relatively novel approach to measure salt intake, focusing on whether individuals add extra salt to their food. While it has its limitations — for instance, it does not account for salt added during cooking or salt in different food types such as cheese, sauces, or pickles — it still provides a good measure of a person's preference for salt.

 

Moreover, the researchers also used random urine samples from some participants and 24-hour dietary recalls to account for daily dietary differences, providing a more comprehensive overview of salt intake.

 

Evaluating the Study: Strengths, Limitities and Potential Bias

The study was built on a large sample-size from across the UK and used reliable sources of information. Nevertheless, it's important to remember that this type of study can only demonstrate a correlation, not causation. It's unclear whether adding salt to food directly causes early death, or whether it's simply an indicator of an overall unhealthy lifestyle.

One limitation is that the participants were all based in the UK, aged between 40 and 69, and were volunteers, which may not represent the whole population.

 

One notable point is that the risk of early death is specifically linked to those who "always" add extra salt to meals after cooking. Therefore, it is essential to approach these findings with a critical mind and to consider the overall context.

 

Conclusion: A Balanced View on Salt Intake

The research findings do not entirely negate the role of salt in our diet. However, it suggests the importance of moderation. Most people unknowingly consume excess salt due to its hidden presence in processed foods. Therefore, efforts should be made both at the individual and the governmental level to reduce overall salt intake.

 

As with most things in life, balance is key. Incorporating potassium-rich foods in our diet and reducing the use of extra salt in meals could contribute to a healthier lifestyle and potentially increase our life expectancy.

 

While further studies are needed to substantiate these findings, one thing is clear: our dietary habits significantly influence our health and longevity. It's essential to remain mindful of these habits and make necessary adjustments to promote better health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Low omega-3 diet worse than smoking? Omega-3 and Longevity

Nutrition Corner with Dr D 

Low omega-3 diet worse than smoking? Omega-3 and Longevity

Omega-3 fatty acids, notably found in abundance in oily fish such as salmon, sardines, and mackerel, are often praised for their heart health benefits. However, they don't just keep your heart beating strong — emerging research suggests that low levels of these essential fatty acids could shorten your lifespan to an extent comparable to smoking. Therefore in this article we will explore the relationship between omega-3 and longevity. 

Examining the Impact of Omega-3 Deficiency on Life Expectancy

In a groundbreaking study published in the American Journal of Clinical Nutrition, 2,240 participants were meticulously followed over 11 years. Researchers analyzed blood samples to measure different fatty acid levels, focusing primarily on omega-3.

 

The results were profound: those with the lowest levels of omega-3 lived, on average, 4.7 years less than those with the highest. To put this into perspective, the impact of having low omega-3 levels was equivalent to that of smoking when it came to life expectancy.

 

These findings align with observational data that show people in Japan, known for their higher intake of oily fish and thus higher omega-3 levels, have a life expectancy five years longer than those in the United States.

Bridging the Omega-3 Gap: Dietary Choices to Prolong Life

The researchers emphasized the "strong association" between omega-3 levels and mortality. This connection leads to the inference that choices affecting dietary intake of omega-3 may play a role in extending life expectancy.

 

Incorporating more omega-3-rich foods into one's diet — and refraining from smoking — were highlighted as significant lifestyle changes that could potentially increase life expectancy.

 

The Intricacies of Fatty Acid Consumption and Lifespan

This study didn't stop at omega-3. Researchers explored the levels of nine other fatty acids, identifying three — myristic acid, behenic acid, and palmitoleic acid — as having links with life expectancy.

 

Those with higher levels of myristic and behenic acids were found to have a longer lifespan. In contrast, individuals with higher levels of palmitoleic acid were more likely to have a shorter lifespan. Notably, these fatty acids are less directly linked to diet than omega-3s.

 

While the media may simplify these complex research findings, it's important to interpret the results with a critical eye. The focus on omega-3 as the sole determinant of longevity obscures the findings about other fatty acids linked with life expectancy.

 

Age Matters: Evaluating the Risks

One limitation of the study is that the population sample was older, with an average age of 65 at the start and 76 at the end of the study. Therefore, these findings may not be applicable to the entire population. The accuracy of fatty acids in predicting risk of death may vary across age groups, underscoring the need for further research in diverse population samples.

 

In Conclusion: A Holistic Approach to Health and Longevity

While omega-3 fatty acids play a pivotal role in heart health and may influence life expectancy, it's crucial to remember that longevity is shaped by a multitude of factors. Optimal health and longevity stem from a combination of a balanced diet, regular exercise, abstaining from smoking, and maintaining a healthy lifestyle overall.

 

Research continues to unveil the intricate web of connections between diet, health, and longevity. As we gain more knowledge, it's clear that an omega-3-rich diet could be a step towards a longer, healthier life.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Dissecting the LDL Cholesterol Controversy

Nutrition Corner with Dr D 

Dissecting the LDL Cholesterol Controversy

There has been much debate recently concerning the efficacy of statin drugs and their impact on individuals with high LDL cholesterol, particularly those over 60. A contentious study has posited that having high LDL cholesterol when one is over 60 could lead to a longer lifespan, does not augment the risk of cardiovascular disease, and that statins may not be as beneficial as once thought. Let's delve deeper into this LDL Cholesterol Controversy.

Understanding LDL Cholesterol and Its Importance

LDL, or low-density lipoprotein, is often referred to as 'bad cholesterol'. It's a fundamental component in the human body that plays a vital role in its overall functionality. However, an excess of LDL cholesterol can lead to the accumulation of fatty deposits in your arteries. This situation might elevate your risk of developing conditions such as coronary heart disease, heart attack, and stroke.

 

The Role of Statins in Managing Cholesterol Levels

Statins are pharmaceutical drugs administered to lower the body's cholesterol level. They function by curbing the production of cholesterol in the liver, hence reducing the risk of heart disease.

A Closer Look at the Controversial Study

Dr. Uffe Ravnskov from the University of Lund, Sweden, spearheaded the controversial study. The research examined 19 existing studies that probed the connection between high LDL cholesterol levels and the total risk of death in individuals aged over 60. The conclusion was that 92% of people with elevated cholesterol levels lived longer, prompting a call for re-evaluation of the existing cardiovascular prevention guidelines.

 

The research's results, however, have sparked a contentious debate. Of the almost 70,000 people involved in the study, only 9 of the 19 studies accounted for deaths from heart and circulatory diseases. Moreover, about two-thirds of the total participants are from a single study (Bathum et al 2013), which found that higher cholesterol levels in people aged 50+ were associated with lower all-cause mortality. This study also posited that taking a statin prescription provided a significant survival benefit, regardless of age.

 

Understanding the Criticisms Against the Study

The study's methodology has been criticized by several academics, including John Danesh, BHF Professor of Epidemiology, who called the approach "crude". The analysis was accused of relying on "limited, aggregated, and inconsistent information from published sources", making it susceptible to bias. Similarly, Colin Baigent of the University of Oxford opined that the study reached a misguided conclusion, emphasizing that cholesterol is equally crucial in causing heart disease in older people, much as it does in younger individuals.

The Researcher's Perspective and Potential Bias

It's also important to note that at least five of the authors of the study have previously penned books questioning the link between cholesterol and heart disease. For instance, the lead author, Dr. Uffe Ravnskov, authored a book titled 'The Cholesterol Myths: Exposing the Fallacy that Saturated Fat and Cholesterol Cause Heart Disease'. Dr. Aseem Malhotra, a London-based cardiologist and one of the authors, is a notable campaigner against statins. All of this brings an inherent bias to this study.

 

Views from the British Heart Foundation (BHF)

Jeremy Pearson, the Associate Medical Director at the British Heart Foundation, expressed his view that many factors determine our overall health as we age, which makes the impact of high cholesterol levels less easy to detect.

He asserted that substantial clinical trials have clearly demonstrated that lowering LDL cholesterol reduces our risk of death from heart attacks and strokes, regardless of age. He further contested the notion that LDL cholesterol is not a major cause of heart disease or that guidelines on LDL reduction in the elderly need re-evaluating.

 

The Impact of Media Coverage

The contentious study received wide coverage from the likes of the Daily Mail, Guardian, Independent, Telegraph, BBC Radio Four, and others. The coverage varied, with some presenting the controversy upfront, while others delayed its mention until later in the article. It's vital for high-risk individuals to continue taking their prescribed medication and consult their GP or a trusted medical helpline if uncertain about their heart medicines.

 

 

Conclusion

In conclusion, while this controversial study has sparked widespread discussion, it's crucial to remember the significance of LDL cholesterol management and the role of statins for certain high risk individuals. Future studies and continued dialogue among medical professionals will undoubtedly contribute to our understanding of this complex issue.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Understanding Dietary Protein Benefits for Health & Muscle

Nutrition Corner with Dr D 

Understanding Dietary Protein Benefits for Health & Muscle

Dietary protein plays an indispensable role in preserving our health, stimulating growth, and powering our functions throughout our lifetime. Our protein requirements, chiefly guided by our lean body mass, energy balance, and physical activity, vary across age groups. Let's dive into dietary protein benefits, common misconceptions about pritein and look at how protein fits into your diet and why it is so important to your overall health and wellbeing.

In 2005, the Institute of Medicine (IOM) set the current Dietary Reference Intakes (DRIs) for protein, which include the Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), and the Acceptable Macronutrient Distribution Range (AMDR). The EAR for protein sits at 0.66 grams per kilogram of body mass per day (g/kg/d) and is designated as the minimum protein amount that should meet the nutritional needs of half of the U.S. adult population.

 

On the other hand, the RDA is at 0.8 g/kg/d, highlighting the minimal protein intake necessary to meet amino acid requirements, maintain nitrogen balance, and avoid muscle mass loss in almost all U.S. adults. These standards align with the international protein recommendations by the World Health Organization (0.83 g/kg/d). However, the RDA for protein is often misinterpreted as the recommended intake, leading to complications for health-conscious individuals and those dealing with health conditions requiring a higher protein intake.

The Reality Behind Protein Misconceptions

While dietary protein's popularity has risen over the years, especially due to its crucial role in muscle health, several misconceptions still prevail within the media, academia, and clinical practice. Common criticisms concerning protein-rich diets or specific sources of dietary protein often refer to potential harm to bone health, kidney function, inflammation levels, risk of cardiometabolic diseases, and cancer.

 

However, these concerns are generally unsupported and contradict contemporary scientific data. The persistence of these unfounded fears and misconceptions might result in inadequate protein intake, potentially affecting optimal muscle health.

 

Around a century ago, observations of higher levels of calcium in the urine (hypercalciuria) in individuals consuming more meat led to concerns about high-protein diets causing increased bone resorption and reduced bone mineral density. More recent evidence, however, suggests this theory is unfounded. Modern studies using advanced techniques indicate that the observed hypercalciuria with high-protein diets stems from increased calcium absorption potentiated by protein. In fact, a high-protein diet might actually protect against osteoporosis by increasing the release of insulin-like growth factor 1 (IGF-1) from the liver.

 

There is also a common misbelief that high-protein diets might harm the kidneys. Although increased protein intake can increase renal workload, particularly in those with existing kidney disease, healthy kidneys are well-equipped to handle protein intakes above the RDA. Despite protein-rich diets increasing renal workload, they do not harm kidney health or increase the risk of developing chronic kidney disease in healthy adults.

Recent research has raised concerns about high-protein diets potentially increasing systemic inflammation. However, an analysis of the Framingham Heart Study Offspring Cohort found an inverse association between dietary protein intake and inflammation and oxidative stress scores.

 

There has also been concern about potential links between dietary protein intake and the risk of cardiometabolic disease and cancer. However, the confusion often arises from misrepresentation of protein-rich foods, which might be high in total and saturated fats and processing additives.

 

In fact, there are no concrete data showing a definitive link between dietary protein itself and cardiovascular disease or type 2 diabetes. Similarly, no direct link has been established between overall dietary protein intake and incidence of colorectal or breast cancers.

Embracing the Power of Protein

In the past decade, we've witnessed the emergence of strong evidence showing the significant benefits of consuming higher-protein diets (> RDA but within the AMDR). A high protein intake can boost strength and muscle mass gains when combined with resistance exercise, aids muscle preservation during negative energy balance periods, curtails age-related muscle loss, and more.

 

Furthermore, a National Health and Nutrition Examination Survey (NHANES) shows a negative correlation between protein intake (both animal and plant-based) and waist circumference, body weight, and body mass index (BMI).

 

Yet, even with such compelling evidence, dietary patterns, especially those relating to protein, have seen little change among American adults. This gap between knowledge and action leads us to question whether this extensive understanding of dietary protein truly impacts nutrition guidance, and more importantly, our dietary choices.

 

Decoding the Protein and Muscle Mass Conundrum

Skeletal muscle protein is in constant flux, oscillating between states of negative and positive protein balance. This process largely depends on fasting and feeding. In a fasting state, muscle protein acts as the primary amino acid repository, which can be broken down to supply free amino acids for muscle protein regeneration or meet other physiological demands.

 

Feeding, especially protein consumption, can stimulate muscle protein synthesis, suppress protein breakdown, and shift the balance towards positive. Factors influencing these include dietary protein content, quality, and format.

 

When optimized, these can amplify the beneficial effects of resistance and aerobic exercise, fostering enhanced muscle maintenance and growth.

Revisiting Current Protein Recommendations

While the DRIs for protein set in 2005 have provided a guide, they have their limitations. The EAR and RDA were derived from nitrogen balance studies, a method with many drawbacks.

 

Consequently, the method tends to give an inaccurate picture of nitrogen balance. Additionally, the AMDR for protein was established in such a way that has raised questions about its physiological relevance concerning a recommended upper limit for protein consumption.

 

Moreover, the current RDA might suffice for healthy, sedentary young adults. Still, there's a compelling argument that this recommendation needs to be revisited, especially when it comes to certain populations.

For instance, some professional organizations recommend double the current RDA for physically active individuals. The RDA definition is also criticized for merely reflecting the minimal amount of protein required to prevent deficiency rather than promoting optimal health.

 

Protein's Role in Physical Activity

The advantages of consuming protein following resistance exercise are well-established, particularly regarding muscle hypertrophy and function. A recent meta-analysis revealed positive associations between combining resistance exercise with post-exercise protein ingestion and fat-free mass, strength, and muscle size.

 

The type of exercise, age, and training experience of the individual play crucial roles in muscle protein synthetic responses to post-exercise protein ingestion. Additionally, the kind of protein consumed also impacts the net anabolic response.

 

Sports nutrition recommendations reflect that incorporating post-resistance exercise protein ingestion with habitual protein intakes promotes favorable muscle adaptations to exercise training.

 

Conclusion

In conclusion, embracing a higher-protein diet is essential for health preservation, muscle mass increase, and performance enhancement.

 

As we advance in nutritional science, it's necessary to continually reevaluate and optimize our dietary guidelines and protein intake recommendations. Only then can we translate academic knowledge into real-life application and health benefits.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Why You Cannot Lose Belly Fat While Sleeping With Any Supplement

Nutrition Corner with Dr D 

Why You Cannot Lose Belly Fat While Sleeping With Any Supplement

In today's world, where quick fixes and rapid solutions often hold sway, the idea of losing weight while you sleep may seem like a magic wand. However, the catchphrase " Lose Belly Fat While Sleeping " has taken the fitness industry by storm. Is it just a catchy slogan, or is there any scientific backing to it? Let's dive deep into this intriguing issue.

The Natural Fat-Burning Process

Understanding why you cannot lose belly fat while sleeping starts with grasping the natural process of fat burning in the body. During sleep, your body is in a state of repair and recovery. Though metabolism slows down, it never stops.

 

However, fat burning during sleep is only a small percentage of the overall process that happens throughout the day, which largely depends on diet, physical activity, and your basal metabolic rate.

 

The Role of Sleep in Weight Management

Good quality sleep is crucial for overall health and weight management. During sleep, your body regulates hunger hormones - leptin and ghrelin.

 

Lack of sleep can imbalance these hormones leading to increased appetite, often for high-carb and high-fat foods. So, quality sleep is essential for weight loss but it’s not the golden ticket for shedding belly fat.

 

Effectiveness of Supplements in Burning Belly Fat

The supplement industry offers a myriad of options claiming to boost metabolism, suppress appetite or block fat absorption.

While some might aid in weight loss to an extent, no supplement can specifically target belly fat. Moreover, these supplements should always be considered as support to a healthy diet and exercise regimen, not a substitute. 

 

The Belly Fat Conundrum-Why Is Belly Fat Stubborn?

When it comes to fat loss, the belly often poses the greatest challenge. Even after countless hours of rigorous exercise and strict dieting, many find that their stubborn belly fat simply refuses to budge. The stubborn nature of belly fat primarily lies in its unique biological characteristics. Let's delve deeper to uncover the factors that make belly fat so obstinate.

 

Visceral Fat vs Subcutaneous Fat

Before understanding why belly fat is so hard to lose, it's important to differentiate between the two types of fat that reside in our bodies: visceral fat and subcutaneous fat. Subcutaneous fat lies just beneath the skin and can be easily pinched — think love handles. On the other hand, visceral fat, the real villain, lies deep within the abdominal cavity, padding the spaces between our organs.

 

The Biology of Belly Fat

Belly fat, predominantly visceral fat, proves to be stubborn due to its biological nature. Each fat cell in our body contains two types of receptors for adrenaline and noradrenaline — hormones responsible for fat breakdown. These are alpha and beta receptors.

 

Fat cells with more beta-receptors are relatively easy to break down, while those with more alpha-receptors are resistant to the fat-burning process, known as lipolysis. The fat cells in our belly region, unfortunately, are rich in alpha-receptors, making belly fat harder to lose.

The Issue of Blood Flow

Another factor contributing to the stubbornness of belly fat is the issue of blood flow. Fat breakdown happens when fat cells release stored fat to be used as energy. The released fat must travel through the bloodstream to reach the muscles where it's burned off.

 

However, the blood flow in the visceral fat region is less active compared to other parts of the body. Consequently, even when belly fat is broken down, it moves sluggishly through the bloodstream, making it difficult to be effectively used and burned off.

 

The Insulin Resistance Factor

Visceral fat is not just stubborn; it’s also dangerous. This type of fat is linked with insulin resistance, a condition where cells become numb to the effects of insulin – a hormone that regulates blood sugar.

 

The result is a higher risk of developing type 2 diabetes and heart diseases. Moreover, insulin resistance promotes fat storage, especially in the belly area, thus creating a vicious cycle that makes losing belly fat even more challenging.

The Impact of Genetics and Hormones

The placement of fat on your body is not a random occurrence, but rather a carefully orchestrated process influenced by your genetics and hormones. This can often lead to individuals having specific 'problem areas' where fat seems to accumulate more. Among these factors, genetics and the hormone cortisol play significant roles in determining your body shape and the location of your fat storage.

 

The Genetic Factor

Our DNA is the blueprint of our bodies, influencing everything from our height and eye color to our predisposition towards certain diseases and even where we store fat. Just as you might inherit your father's nose or your mother's smile, you might also inherit a tendency to store fat in certain areas, such as the belly.

 

A widely accepted theory is that our genes can influence the number and size of fat cells or adipocytes we have in our bodies, as well as their distribution. Some people may have a genetic tendency to have more adipocytes around their midsection, making them apple-shaped, while others might have more around their hips and thighs, making them pear-shaped.

 

Moreover, genes can also affect our metabolism, appetite, and even eating behaviors – all of which can influence our body weight and fat distribution.

 

The Hormonal Influence

While genetics sets the stage, hormones conduct the play. One hormone in particular, cortisol, also known as the 'stress hormone', has a substantial impact on fat storage.

 

When we encounter a stressful situation, our bodies produce cortisol as part of the 'fight or flight' response. Cortisol helps to mobilize energy by tapping into our fat reserves and moving it to the muscles where it can be used. However, once the stress is over, cortisol signals the body to replenish the fat reserves.

 

In today's world, where stress is often chronic, this mechanism can lead to an excess of cortisol in our bodies. High levels of cortisol not only increase our appetite, leading us to consume more calories, but also direct fat storage towards the abdominal area, resulting in visceral fat accumulation.

 

The Right Strategy for Belly Fat Loss

Healthy Eating Habits

When we're talking about weight loss, the balance of protein and carbohydrates can play an important role. Both macronutrients have specific functions within the body, and getting the right balance of both can help to optimize your metabolism, help you feel full and satisfied, and ultimately assist with weight loss.

 

Protein: Protein is essential for building and repairing tissues, and it is particularly important for building muscle. It can also help to increase feelings of fullness and satiety. Consuming an adequate amount of protein can therefore help to reduce overall calorie intake, which can assist with weight loss. The recommended dietary allowance for protein is 46 grams per day for women and 56 grams per day for men.

Carbohydrates:

Carbohydrates are the body's main source of energy. However, not all carbohydrates are created equal. Complex carbohydrates, such as those found in whole grains, fruits, and vegetables, are healthier and more filling than simple carbohydrates, which are found in processed foods and sugary drinks. Consuming too many simple carbohydrates can lead to weight gain and other health issues.

 

A well-balanced diet for weight loss should contain a good proportion of both protein and carbohydrates. This doesn't necessarily mean a strict low-carb or high-protein diet, but rather a balanced diet that includes lean proteins, whole grains, fruits, and vegetables.

 

Intermittent fasting and caloric deficits

Intermittent fasting and caloric deficits are both strategies that can be used for weight loss.

 

Intermittent Fasting:

This is a pattern of eating that alternates between periods of eating and fasting. There are various forms of intermittent fasting, such as the 16/8 method (16 hours of fasting followed by an 8-hour eating window), or the 5:2 diet (eating normally for 5 days of the week, and restricting calories to 500-600 on two days).

Intermittent fasting can lead to weight loss by reducing overall calorie intake and may also have metabolic health benefits.

 

Caloric Deficit:

This is the traditional method of weight loss and involves consuming fewer calories than the body burns. A caloric deficit of 500-1000 calories per day can lead to a safe weight loss of about 1-2 pounds per week.

 

Both strategies can be effective for weight loss, but the choice between them often depends on individual preferences and lifestyle. Intermittent fasting can be a good choice for people who prefer simplicity and don't want to count calories, while a more traditional calorie deficit diet may be more suitable for those who prefer to eat regularly throughout the day.

 

Regular Exercise

Regular physical activity, particularly a mix of cardio and resistance training, can help enhance metabolism and facilitate overall fat loss.

 

Stress Management and Quality Sleep

Managing stress through practices like yoga or mindfulness can help keep cortisol levels in check. Prioritizing quality sleep will also assist in maintaining a healthy body weight.

 

FAQs

 

Why Can't I Lose Belly Fat Even After Taking Supplements?

 

Supplements can only aid in weight loss when combined with a balanced diet and regular physical activity. They can't specifically target belly fat. Always consult a healthcare professional before starting any supplement regimen.

 

Does Sleep Help Lose Belly Fat?

Sleep plays an important role in maintaining a healthy weight by regulating hunger hormones. However, it doesn't directly contribute to belly fat loss.

 

Are There Any Specific Exercises to Lose Belly Fat?

No exercise can specifically target belly fat. A combination of cardio and resistance training can aid in overall fat loss.

 

Is It Possible to Lose Fat While Sleeping?

Yes, the body burns calories during sleep but at a much slower rate. However, this doesn't significantly contribute to weight loss.

 

Why Is Belly Fat So Stubborn?

Belly fat is stubborn due to the high number of beta-receptors resistant to fat breakdown and poor blood flow in the area.

 

How Does Stress Affect Belly Fat?

Chronic stress leads to the overproduction of cortisol, a hormone that promotes visceral fat storage.

 

Conclusion

In a nutshell, the notion of "Why you cannot lose belly fat while you are sleeping with any supplement" emphasizes the importance of a multi-faceted approach to weight loss. While sleep and supplements play a role in weight management, they can't specifically target belly fat. Instead, a combination of a balanced diet, regular exercise, and good sleep hygiene forms the foundation of sustainable weight loss and overall health.

by Fiverr

Protein and Blood Sugar Control – Which Protein is Best?

Nutrition Corner with Dr D 

Protein and Blood Sugar Control – Which Protein is Best?

Navigating through the complex world of dietary choices can be challenging, especially when trying to find the optimal balance for blood sugar control. A key player in this balancing act is protein, a crucial nutrient known for its role in muscle development and immune function. But did you know that protein also plays a significant part in managing your blood sugar levels? In this article, we'll delve deep into the best source of protein for blood sugar control.

The Best Source of Protein for Blood Sugar Control

Protein is a versatile nutrient, offering a wide range of benefits to our bodies. But when it comes to managing blood sugar, not all sources of protein are created equal. Lean meats, such as chicken and fish, are excellent choices, offering high-quality protein without the added sugars and unhealthy fats.

 

Plant-based proteins, such as lentils and chickpeas, are also an excellent option, providing dietary fiber that can help regulate blood sugar levels.

 

Understanding the Role of Protein in Blood Sugar Control

So how does protein aid in blood sugar control? When you consume food, your body breaks it down into various nutrients, including sugars (or glucose) and amino acids (from proteins). These components are absorbed into your bloodstream and transported to cells throughout your body.

While glucose provides immediate energy and spikes up you blood sugar level, the amino acids from protein have a more complex role. They not only provide a source of energy when not enough carbohydrate s present in your diet, but also help stabilize your blood sugar levels by slowing the absorption of glucose into your bloodstream and preventing blood sugar spikes.

 

Protein Quality and Blood Sugar Management

It's not just about consuming protein, but the quality of the protein source matters too. Lean meats, fish, eggs, and certain plant-based sources like quinoa and lentils offer high-quality proteins.

 

They provide all essential amino acids your body needs and help to maintain steady blood sugar levels, making them the best sources of protein for blood sugar control.

 

The Impact of Different Protein Sources on Blood Sugar

While proteins are essential for blood sugar control, the source of these proteins can significantly impact their effectiveness. Here we will look at how different protein sources can affect blood sugar.

 

Animal-based Protein Sources

Lean meats like chicken, turkey, and fish are excellent protein sources that have little to no impact on blood sugar levels because they do not contain any carbohydrates.

 

On the flip side, processed meats can contain added sugars and unhealthy fats that can spike blood sugar levels, making them a less-than-ideal protein source.

Plant-based Protein Sources

Proteins from plant sources such as legumes, nuts, and seeds come packed with dietary fiber. This fiber slows down the digestion process, thereby ensuring a slow and steady release of glucose into the bloodstream.

 

That being said, keeping the portion size of legumes small is still important, because they do contain carbohydrate and if you eat too much, they will still raise your blood sugar.

 

The Best Protein-Rich Foods for Blood Sugar Control

Understanding the best protein sources for blood sugar control can empower you to make better dietary choices. Here's a look at some protein-rich foods that are excellent for managing blood sugar levels.

 

Chicken

Chicken, particularly its lean cuts, is a fantastic source of protein. With virtually zero carbohydrates, chicken breast can be a staple in meals aimed at blood sugar control. Chicken breast without skin also contains minimal amount of fat.

Fish

Fish, especially fatty ones like salmon and mackerel, offer high-quality protein along with omega-3 fatty acids. These nutrients work together to help maintain stable blood sugar levels. When choosing your fish, make sure that you alternate various types of fish with low mercury content.

 

Some types of canned tuna for example are very high in mercury and should not be consumed more than couple times a month. If possible chose wild caught fish and avoid farmed fish such as farmed salmon and tilapia that have very low content of the beneficial omega 3 fatty acids and contain high amount of omega 6 fatty acids.

 

Lentils

Lentils are a powerhouse of plant-based protein and dietary fiber. The fiber helps slow the release of glucose into your bloodstream, making lentils a great choice for blood sugar control.

 

Keep portion sizes small since just like legumes when eating large portions, they can significantly increase your blood sugar.

 

The Importance of a Balanced Diet

While protein plays a critical role in managing blood sugar, it's important to remember that a balanced diet is key. A diet rich in various nutrients can provide more comprehensive health benefits.

Carbohydrates and Blood Sugar

Despite the misconception, carbohydrates aren't the enemy of blood sugar control. The key is to choose complex carbs like whole grains, low glycemic fruits, and vegetables that release glucose slowly into the bloodstream. Once again portion sizes is the key.

 

The Role of Dietary Fiber

Dietary fiber, particularly soluble fiber, can slow the absorption of sugar into your bloodstream and prevent blood sugar spikes. Foods rich in fiber like whole grains, fruits, and vegetables are beneficial for blood sugar control.

 

Frequently Asked Questions

What is the best source of protein for blood sugar control?

The best sources of protein for blood sugar control are lean meats like chicken and fish, and plant-based proteins like lentils and chickpeas.

Can protein help in managing blood sugar levels?

Yes, protein can help manage blood sugar levels by slowing the absorption of glucose into the bloodstream, leading to a more stable blood sugar level.

 

How does the source of protein affect blood sugar control?

The source of protein can significantly affect blood sugar control. Lean proteins and plant-based proteins are beneficial, while processed meats can contain added sugars that spike blood sugar levels.

 

Are plant-based proteins good for blood sugar control?

Absolutely! Plant-based proteins often come with dietary fiber that can help regulate blood sugar levels.

 

What role does a balanced diet play in blood sugar control?

A balanced diet ensures you're getting a variety of nutrients, all of which play their part in maintaining stable blood sugar levels. It includes lean proteins, complex carbs, healthy fats, and plenty of fruits and vegetables.

 

Are carbohydrates bad for blood sugar control?

Not necessarily. It's about choosing the right type of carbohydrates. Complex carbs, like those found in whole grains, fruits, and vegetables, release glucose slowly into the bloodstream and can aid in blood sugar control.

 

Conclusion

Discovering the best source of protein for blood sugar control is a significant step towards better health. By understanding the role of protein and the impact of different protein sources, you can create a diet plan that keeps your blood sugar levels stable, leading to a healthier and more balanced life.

 

Remember, maintaining a balanced diet, regular physical activity, and proper medical guidance are also essential parts of managing blood sugar levels. Embrace the journey to healthier living today!

by Dr. Michal Domeny DNP, L.Ac, CD/N

Benefits of Matcha: A Super Green Tea

Nutrition Corner with Dr D 

Benefits of Matcha: A Super Green Tea

Introduction to Matcha

Matcha, the emerald-hued superstar of the tea world, has been savored for centuries in Japan and has recently taken the global health scene by storm. But what exactly is this finely ground powder, and why is it being touted as a health elixir?

Major Vitamins and Minerals in Matcha

Matcha is a green tea powder, renowned for its remarkable array of nutrients. While it contain vitamin A, vitamin C, vitamin E, vitamin K, and B-complex vitamin, the amounts of these nutrients present in one serving are likely very small and matcha should not be viewed as a major source of any of these nutrients.

 

However even traces of these nutrients in a global scheme of healthy adds to overall daily vitamin budget.

 

Antioxidant Powerhouse: Catechins in Matcha

Antioxidants are compounds that can inhibit or delay some types of cell damage, and matcha is particularly rich in a group of antioxidants known as catechins. These powerful bioactive compounds are known for their capacity to neutralize harmful free radicals, thus helping prevent chronic diseases.

The standout catechin in matcha is called Epigallocatechin gallate (EGCG). This particular antioxidant has been studied extensively due to its potential to help combat inflammation, aid weight loss, and reduce the risk of heart disease and certain types of cancer.

 

Health Benefits of Matcha

Matcha is more than just a flavorful beverage; it also carries a plethora of health benefits. Regular consumption of matcha can help enhance mental clarity and alertness due to its caffeine content and an amino acid called L-theanine, which promotes relaxation without drowsiness.

 

Due to its rich antioxidant content, especially EGCG, matcha may aid in the prevention of chronic diseases such as cardiovascular disease and certain types of cancer. These antioxidants help by reducing oxidative stress and inflammation, which are significant contributors to these conditions.

 

 

Enhanced Mental Clarity and Alertness

The consumption of matcha is believed to lead to enhanced mental clarity and alertness. This is largely due to an amino acid called L-theanine, which is found in matcha in considerable amounts.

 

L-theanine is known for its ability to promote relaxation without inducing drowsiness, leading to a state of calm alertness. It also helps in the production of dopamine and serotonin, two neurotransmitters that serve to enhance mood, improve memory, and promote better concentration.

 

As such, matcha becomes an excellent choice for those seeking to improve their mental focus and cognitive performance, whether it be for studying, work, or other activities that require sustained attention.

 

Boosts Energy Levels

Matcha is a rich source of natural caffeine, but the energy boost it offers differs from that of coffee. This is due to the aforementioned L-theanine, which modulates the stimulant effects of caffeine. Instead of leading to a sudden spike and subsequent "crash" in energy levels, as is often the case with coffee, the caffeine in matcha is released more slowly.

 

This results in a longer-lasting and smoother form of alertness, without the jittery side effects or sudden fatigue after the caffeine wears off. This makes matcha an excellent option for those seeking a sustained and steady source of energy throughout the day.

Strengthens the Immune System

Matcha is often considered a 'superfood' due to its high content of vitamins, minerals, and antioxidants, all of which are integral for maintaining a robust immune system. Vitamins A and C, found in matcha, are known for their immune-boosting properties.

 

Vitamin A plays a vital role in maintaining the health of our skin and mucous membranes, our body's first line of defense against pathogens. Vitamin C stimulates the production of white blood cells and acts as an antioxidant, protecting these cells from damage.

 

Furthermore, the potent catechins in matcha have antimicrobial properties that can help in protecting the body against infections and diseases. The overall effect is a stronger and more responsive immune system.

Preparing Matcha: The Ceremony

The traditional Japanese tea ceremony, known as Chanoyu or Sado, is an intricate ritual of preparing, serving, and drinking matcha. It's a harmonious interplay of aesthetics, hospitality, and Zen principles.

 

The tea is prepared with purpose and precision using specific utensils, such as a bamboo whisk (chasen), tea scoop (chashaku), and tea bowl (chawan). Hot water is poured over the matcha powder, and the mixture is then whisked until it becomes a frothy, emerald-green infusion.

 

Every movement in the ceremony is performed with grace and mindfulness, emphasizing respect and consideration for others. This practice fosters tranquility, making the act of drinking matcha a deeply meditative experience.

 

The Taste Experience

Matcha provides a unique and multifaceted taste experience that is hard to compare with other teas. Its flavor profile strikes a delicate balance between sweetness and umami, a savory taste often described as the "fifth taste" alongside sweet, sour, salty, and bitter.

 

Matcha’s flavor can be quite complex; it's smooth, creamy, and vegetal, with the perfect hint of bitterness and underlying sweetness. The premium grades of matcha, used in traditional tea ceremonies, often have a deeper umami flavor due to the high content of amino acids.

 

The taste of matcha is considered refreshing and invigorating, and it has a lingering aftertaste that many find pleasantly memorable, making the overall taste experience unique and crave-worthy.

Incorporating Matcha into Your Daily Routine

Given its versatility, incorporating matcha into your daily routine can be quite straightforward. It's not confined to traditional tea preparations - matcha's unique flavor and vibrant color make it a desirable addition to a variety of foods and beverages.

 

In the morning, you might enjoy a matcha latte as an alternative to coffee, providing a gentle, sustained energy boost. For a midday pick-me-up, matcha can be added to smoothies or juices. It can even be used in cooking and baking, adding a nutritional boost and a distinctive flavor to dishes like oatmeal, pancakes, muffins, or even savory sauces and dips.

 

The key is to start small and experiment with adding matcha to different foods and drinks to see what you enjoy most.

Wrapping Up: The Matcha Miracle

In conclusion, matcha is more than just a trendy drink; it's a remarkable blend of tradition, mindfulness, nutrition, and flavor. It’s a beverage that prompts us to slow down and be in the moment while providing a plethora of health benefits.

 

From being a powerhouse of antioxidants, vitamins, and minerals to providing a calming energy boost and promoting overall wellness, matcha proves to be a miracle in a cup. Coupled with its rich cultural history and the meditative practice of its preparation, matcha tea offers not just a delightful taste experience, but a path to enhanced well-being and mindful living.

 

Whether you're a long-time tea enthusiast or a newcomer to the world of matcha, there's much to appreciate in this comforting cup of green tea.

 

Frequently Asked Questions

 

Is Matcha better than green tea?

While both are beneficial, matcha is more potent as it is made from whole tea leaves, providing more concentrated nutrients and antioxidants.

 

Does Matcha contain caffeine?

Yes, matcha contains caffeine but it's released slowly into the body due to the presence of L-theanine, providing a sustained energy boost without the jitters.

 

Can I drink Matcha every day?

Absolutely! Incorporating a cup of matcha into your daily routine can help you reap its numerous health benefits.

 

Is the taste of Matcha appealing?

Matcha has a unique taste profile balancing sweetness with umami. It might take a few tries to acquire the taste, but once you do, it's quite enjoyable!

.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Intermittent Fasting: A Comprehensive Guide to Health & Longevity

Nutrition Corner with Dr D 

Intermittent Fasting: A Comprehensive Guide to Health & Longevity

Introduction to Intermittent Fasting

Intermittent fasting, a dietary regimen that cycles between periods of eating and fasting, has surged in popularity in recent years. From weight loss to improved mental clarity, proponents tout a variety of benefits. However, for those unfamiliar with the practice, the concept of voluntarily abstaining from food for extended periods might seem daunting. But what if the benefits of fasting were powerful enough to make the challenge worthwhile?

Understanding the Basics of Intermittent Fasting

What is Intermittent Fasting?

 

Intermittent fasting is a dietary practice that involves cycling between defined periods of eating and not eating, or fasting. It's essential to note that it is an eating pattern rather than a diet, as it doesn't specify which foods you should consume, but instead when you should consume them. This gives you greater flexibility in planning meals, as you're not bound by strict rules on what you can and cannot eat.

 

The fasting period can vary significantly based on the specific method you're following, ranging from as short as 16 hours up to a full day or even longer. During the fasting hours, you typically consume no or minimal calories, while during the eating windows, you consume your regular meals. The goal of these fasting periods is to allow the body to enter a state of fasting, where it can more effectively utilize stored fat for energy.

 

It's important to note that adequate hydration is critical during fasting periods. Water, coffee, tea, and other non-caloric beverages are generally acceptable during the fast, as they don't trigger an energy response in the body. However, these beverages should be unsweetened and unadulterated - so no milk, sugar, or other add-ins.

Popular Methods of Intermittent Fasting

 

There are several approaches to intermittent fasting, and the one you choose will depend on your lifestyle, dietary preferences, and health goals. Here are some of the most popular methods explained:

 

The 16/8 Method: This is one of the most popular and manageable methods of intermittent fasting. Here, you fast for 16 consecutive hours each day and restrict your eating to an 8-hour window. For instance, if you finish dinner at 8 pm, you wouldn't eat again until noon the next day. This method is flexible and can be easily adjusted to fit individual schedules and preferences.

 

The 5:2 Diet: In this method, you eat normally for five days a week and restrict your calorie intake to about 500-600 calories on two non-consecutive days of the week. For example, you might eat normally from Monday through Friday and then restrict your calories on Saturday and Tuesday.

 

Eat-Stop-Eat Method: This approach involves a 24-hour fast, once or twice a week. For example, if you finish dinner at 8 pm on Monday, you would refrain from eating until dinner on Tuesday. While this method can be effective, a full 24-hour fast can be quite challenging for some people and may cause light-headedness or loss of energy.

 

When choosing a method, consider your daily schedule, ability to prepare and consume meals within specified windows, and how your body responds to periods without food. Remember, intermittent fasting is a tool and should be used in a way that is sustainable and beneficial to your lifestyle and health goals. Always consult with a healthcare provider before starting any new dietary practice, especially if you have a pre-existing medical condition or are pregnant or breastfeeding.

 

Science Behind Intermittent Fasting

How Does Intermittent Fasting Work?

Intermittent fasting (IF) works by altering both your body's physiological responses and cellular processes during the fasting periods. During these periods of no or minimal calorie intake, the body has to shift its energy source from the food you've eaten to the reserves it has stored. Here's a more detailed look at what happens:

 

Hormonal Changes: One of the primary ways that IF works is through changes in your hormone levels. When you fast, insulin levels drop significantly, which facilitates fat burning. Lower insulin levels during fasting periods help the body utilize stored fat as its primary energy source, rather than the sugars it would otherwise derive from food intake. Additionally, the levels of human growth hormone (HGH) can increase dramatically during a fast. HGH can aid fat loss and muscle gain, among other benefits.

 

Cellular Repair and Autophagy: During the fasting period, cells also initiate a process called autophagy. This is a kind of cellular "housekeeping" where cells degrade and recycle components that are damaged or no longer needed. Autophagy can protect against several diseases, including cancer and neurodegenerative disorders like Alzheimer's. By fasting intermittently, you give your body's cells the chance to detoxify and repair themselves.

Gene Expression: Fasting can also change the expression of genes related to longevity and disease protection. This refers to how active certain genes are. Studies have found that periods of fasting can trigger genetic mechanisms that help the body resist stress and disease, potentially prolonging life span.

 

Shift in Energy Sources: After around 10-12 hours of fasting, the body exhausts its glucose reserves and starts burning stored fat for energy. This state, known as ketosis, can lead to significant weight loss over time. It is the same state achieved by ketogenic diets, but IF does not require limiting your diet to high-fat, low-carb foods.

 

Metabolic Regulation: IF can help regulate your metabolism by promoting a healthy balance between insulin production and insulin sensitivity. This can be particularly beneficial for those with insulin resistance or type 2 diabetes.

 

In conclusion, intermittent fasting works by inducing a variety of biological changes at the molecular, cellular, and hormonal levels. These changes result in improved fat burning, cellular repair processes, and overall health and longevity. However, it's important to remember that IF isn't for everyone, and the decision to try this eating pattern should always be made in consultation with a healthcare provider.

Physical Benefits of Intermittent Fasting

Weight and Fat Loss

Intermittent fasting can also have a positive impact on cognitive function. One way it does this is by boosting levels of a protein called brain-derived neurotrophic factor (BDNF). BDNF is involved in brain health at many levels, it helps in the survival of existing neurons, and encourages the growth and differentiation of new neurons and synapses. This means that BDNF can help your brain stay healthy, and function at its best.

 

High levels of BDNF can lead to improvements in learning and memory, and can also help to fend off various mental and neurological disorders. Studies have shown that intermittent fasting can increase BDNF levels, suggesting that it could help boost cognitive function and potentially protect against neurological diseases like Alzheimer's and Parkinson's.

 

Improved Mood and Mental Health

 

Intermittent fasting may also have a positive impact on mood and mental well-being. One of the mechanisms for this could be through the regulation of blood sugar levels. Unstable blood sugar levels can result in mood swings and energy dips. Intermittent fasting, by improving insulin sensitivity, can help stabilize blood sugar levels, leading to improved mood and energy levels.

 

Additionally, there's evidence to suggest that intermittent fasting may help alleviate symptoms of depression. The increase in BDNF caused by fasting is also thought to have antidepressant effects. Also, the self-efficacy gained from successfully adhering to a fasting regimen may boost one's sense of accomplishment and control, leading to improved mental well-being.

 

Intermittent Fasting and Longevity

 

Anti-Aging Benefits

 

One of the most exciting potential benefits of intermittent fasting is its possible impact on the aging process. Some research suggests that IF could extend lifespan and slow down the aging process in various organisms, including yeast, worms, flies, and even some mammals. This is thought to be due to various factors, including reduced oxidative damage, improved metabolic efficiency, and increased capacity to resist stress.

 

The promotion of autophagy, a cellular cleaning-out process, is another key mechanism by which IF might exert its anti-aging effects. Autophagy involves the breakdown and recycling of damaged cells and proteins within the body. This not only helps keep the body's cells functioning optimally but also prevents the accumulation of damaged cells that can lead to age-related diseases.

Impact on Cellular Health

 

Intermittent fasting also impacts cellular health, which, in turn, can boost overall health and longevity. By encouraging cellular repair and reducing oxidative stress, IF helps to maintain the integrity of our cells.

 

Oxidative stress is one of the key contributors to aging and many chronic diseases. It involves an imbalance between free radicals, which can damage cells, and antioxidants, which neutralize them. Intermittent fasting can enhance the body's resistance to oxidative stress, thereby protecting our cells from damage.

 

Furthermore, intermittent fasting helps stimulate the removal of waste material from cells, further promoting cellular health. Through these mechanisms, IF can help ensure our cells stay healthy and function efficiently, boosting overall health and potentially extending lifespan.

 

Precautions and Considerations for Intermittent Fasting

 

While intermittent fasting can provide numerous health benefits, it is not suitable for everyone. Certain individuals should abstain from IF or proceed only under close medical supervision.

People with Eating Disorders: For individuals who have a history of eating disorders, intermittent fasting may trigger unhealthy behaviors and attitudes towards food. The emphasis on fasting and feeding windows could potentially exacerbate obsessive thoughts about food and eating.

 

Pregnant or Breastfeeding Women: Nutritional demands are higher during pregnancy and breastfeeding, and consistent nourishment is critical. Fasting could lead to nutrient deficiencies that could impact both the mother and the baby.

 

Individuals with Certain Medical Conditions: Those with diabetes, low blood pressure, or other specific health conditions should only undertake IF under the guidance of a healthcare provider. The changes in blood sugar levels that occur during fasting could pose risks to these individuals.

 

Older Adults: As we age, our nutritional needs increase and our ability to absorb certain nutrients decreases. Older adults should therefore approach IF cautiously, as prolonged fasting periods could potentially lead to nutrient deficiencies.

 

Athletes or Highly Active Individuals: High-intensity physical activity requires a ready supply of energy. Athletes or people who engage in high levels of physical activity might find that IF impacts their energy levels and performance.

 

Intermittent Fasting: Making It Work for You

 

If you're considering intermittent fasting, it's important to choose a method that suits your lifestyle, health goals, and dietary preferences. For instance, if you're a morning person who loves breakfast, the 16/8 method with an earlier eating window might work best for you. If you're someone who prefers to eat later in the day, a later eating window may be a better choice.

 

It's also crucial to remember that the foods you consume during your eating window matter. Intermittent fasting is not a license to consume unhealthy foods during eating periods. A balanced diet rich in fruits, vegetables, lean proteins, and healthy fats will amplify the health benefits of IF.

 

Hydration is also crucial during fasting periods. Even though you're not eating, your body still needs plenty of fluids to function properly. Water, herbal teas, and black coffee (without sugar or cream) are good choices during fasting windows.

 

Finally, listening to your body is key. If you're feeling lightheaded, unusually fatigued, or otherwise unwell while following an intermittent fasting plan, it's a sign that you may need to adjust your approach. Consulting with a healthcare professional is recommended to ensure the fasting regimen is suitable for your personal health circumstances and goals.

 

In conclusion

Intermittent fasting is a versatile dietary approach that can offer significant health benefits. However, it's not a one-size-fits-all solution and should be tailored to the individual. With the right approach and precautions, IF can be a powerful tool for enhancing health and wellness.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Thyroid-Food Connection: Optimizing Thyroid Health

Nutrition Corner with Dr D 

Thyroid-Food Connection: Optimizing Thyroid Health

Understanding Your Thyroid

Your thyroid, a butterfly-shaped gland located at the base of your neck, plays a significant role in regulating your body's metabolism. It produces two main hormones, thyroxine (T4) and triiodothyronine (T3), which help maintain optimal energy levels, body temperature, and even support healthy brain function.

d.

Vitamin D: The Sunshine Nutrient

Vitamin D is crucial for regulating calcium and phosphate, aiding healthy bone, teeth, and muscle development. Low levels of vitamin D have been associated with thyroid disorders. However, this relationship is not clearly defined and may be coincidental.

 

During autumn and winter, sunlight in the UK is not strong, and vitamin D deficiency is common. The NHS suggests adults and children over the age of five take a 10mcg vitamin D supplement daily. Those with darker skin or who don't get enough sunlight should consider taking a 10mcg supplement throughout the year.

 

Calcium: Building Blocks for Bone Health

Calcium-rich foods and supplements can interfere with the absorption of levothyroxine, a common medication for underactive thyroid. Leave a four-hour gap between levothyroxine and calcium intake to maintain thyroxine levels. Weight watchers opting for lower-fat milk still receive a high calcium content, beneficial for bone health.

Iodine: The Thyroid Essential

Iodine is essential for thyroxine production and is especially important for pregnant women for the baby's brain development. However, if you are taking levothyroxine for hypothyroidism or goitre, there's no need for iodine supplements. And in case of hyperthyroidism, iodine supplements can counteract the benefits of anti-thyroid drugs.

 

Navigating the Soya Conundrum

Soya, also known as soy, is a nutrient-dense plant-based protein that is a staple in many diets worldwide. Despite its health benefits, soya poses a particular challenge for individuals with thyroid conditions, specifically those on thyroxine medication.

 

Thyroxine is a hormone replacement medication used to treat hypothyroidism, a condition in which the thyroid gland doesn't produce enough thyroid hormones. However, research has indicated that soya can interfere with the absorption of thyroxine, leading to decreased effectiveness of the medication.

 

A 2011 study in the Journal of Clinical Endocrinology and Metabolism found that infants with congenital hypothyroidism needed significantly higher doses of thyroxine when their diets were supplemented with soya formula. This suggests that soya products can interfere with the absorption of thyroxine in the gut.

 

If you're taking thyroxine, it's advisable to minimize your soya intake. If soya consumption is unavoidable, it's crucial to ensure a long interval between consuming soya and taking thyroxine. Most healthcare professionals recommend waiting at least four hours after consuming soya to take your thyroxine dose.

 

It's also worth noting that some brands of soya milk have been withdrawn from the market in countries like Ireland, Australia, New Zealand, and Japan. These brands were found to contain excessive amounts of iodine or were highly enriched with seaweed products that naturally contain iodine. Consuming high amounts of iodine can disrupt normal thyroid function, especially in individuals already suffering from thyroid disorders.

Kelp: A Hidden Risk

Kelp is a type of seaweed that's packed with nutrients, particularly iodine. This high iodine content has led some to tout kelp as a 'thyroid booster', asserting its ability to support optimal thyroid function. However, current research suggests a more complex picture.

 

Iodine is indeed an essential nutrient for thyroid health as the thyroid gland uses it to produce the hormones that control metabolism. But as with many things, balance is key. Too little iodine can lead to hypothyroidism (an underactive thyroid), but paradoxically, too much iodine can also disrupt normal thyroid function.

 

Scientific studies have shown that excessive iodine intake can lead to either hyperthyroidism (an overactive thyroid) or hypothyroidism, depending on the individual's circumstances. This is particularly concerning given the high iodine content of kelp and the potential for individuals to consume too much iodine if they're using kelp supplements.

A 2019 study published in the Journal of Endocrinological Investigation found a case where a woman developed hyperthyroidism after consuming kelp-containing supplements. Another 2014 study in Thyroid noted that a 45-year-old woman developed severe hypothyroidism and myxedema due to a kelp-containing diet.

 

Furthermore, the iodine content in kelp is variable and can be significantly higher than what's listed on the supplement labels, increasing the risk of consuming excessive amounts. A 2007 research published in the Journal of the American Dietetic Association found that the actual iodine content in eight out of nine commercial kelp supplements significantly exceeded the amount listed on the label, with some supplements providing almost 2000 micrograms of iodine per recommended daily serving.

 

Moreover, kelp supplements have been found to be contaminated with heavy metals, such as arsenic, further exacerbating the potential health risks. This was highlighted in a 2017 study in Food and Chemical Toxicology.

 

Given these potential risks, it's wise to avoid kelp in all its forms if you have thyroid disease or are taking thyroid medication.

Iron Supplements: A Delicate Balance

Iron tablets can interfere with thyroxine absorption. If you're taking iron supplements, ensure a four-hour gap before taking your thyroxine medication. Note that some multivitamins also contain iron.

 

Brassicas: A Grey Area

Brassicas, a family of vegetables also known as cruciferous vegetables, include cabbage, cauliflower, kale, broccoli, and Brussels sprouts. While these vegetables are nutritional powerhouses, rich in vitamins, fiber, and disease-fighting phytochemicals, there's been a long-standing concern about their potential impact on thyroid health due to their goitrogenic substances.

 

Goitrogens are naturally occurring compounds that can interfere with the thyroid's ability to utilize iodine, which is crucial for the production of thyroid hormones. In theory, consuming high amounts of foods containing goitrogens could contribute to the development of a goiter—an enlargement of the thyroid gland—especially in individuals who have an iodine deficiency.

However, evidence suggests that brassicas need to be consumed in very high amounts to pose a significant risk. Most dietary patterns, even those high in vegetables, are unlikely to provide a harmful amount of goitrogens. In fact, a 2016 review in Nutrients concluded that the health benefits of consuming cruciferous vegetables far outweigh the potential adverse effects on thyroid function, especially for individuals with adequate iodine intake.

 

Selenium and Zinc: Micro Minerals with Macro Benefits

Selenium and zinc are trace minerals that play critical roles in maintaining thyroid health. Selenium is integral to the proper functioning of the thyroid gland because it helps regulate hormone synthesis. It's also a potent antioxidant that protects the thyroid gland from oxidative damage. Selenium deficiency can exacerbate conditions like Hashimoto's thyroiditis and Graves' disease. A 2013 review in the Journal of Clinical Endocrinology and Metabolism highlighted selenium's essential role in thyroid hormone metabolism and immunity.

 

Zinc is another trace mineral essential for thyroid function. It's involved in hormone synthesis, regulation, and binding to receptors. Zinc deficiency has been associated with hypothyroidism and reduced levels of thyroid hormones. A 2015 study published in Biological Trace Element Research found that zinc supplementation improved thyroid function in hypothyroid patients.

 

Both selenium and zinc can be found in a range of foods. Selenium is rich in Brazil nuts, tuna, sardines, eggs, and legumes (beans, chickpeas, lentils). Zinc is found in shellfish, beef, chicken, and legumes.

 

However, when considering supplementing these minerals, it's crucial to remember that more is not always better. Excessive intake of selenium or zinc can lead to toxicity and health issues.

 

The Final Word: Maintaining Thyroid Health

Your thyroid health depends significantly on your diet and lifestyle choices. Although tempting, avoid exceeding the recommended intake of vitamins or supplements. Instead, aim for a balanced diet and healthy lifestyle. Consult your doctor or pharmacist before introducing any new supplement into your diet. Always maintain at least a four-hour gap from your thyroid medication unless otherwise indicated. By staying mindful of these guidelines, you can make the right choices for your thyroid health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

The Impact of Daily Ice Cream Consumption on Your Health

Nutrition Corner with Dr D 

The Impact of Daily Ice Cream Consumption on Your Health

Indulging in a bowl of ice cream can be a delightful experience, bringing joy to people of all ages. However, have you ever wondered about the consequences of consuming ice cream daily? In this comprehensive article, we explore the potential effects that may arise from enjoying this frozen treat on a regular basis. From fertility and oral health to sleep patterns and weight management, we delve into the various aspects that can be influenced by your ice cream habit. Let's dive in!

Improved Fertility and High-Fat Dairy

When it comes to fertility, certain dietary factors have been linked to better outcomes for individuals struggling with ovulatory infertility. Surprisingly, high-fat dairy intake has shown promise in supporting this population.

 

A study conducted by epidemiologists from Harvard University discovered that a serving of ice cream can be considered a high-fat dairy choice. Therefore, if you're an ice cream aficionado, you might be delighted to know that your daily indulgence could potentially contribute to improved fertility outcomes.

 

Dental Health and Cavities

While the taste of ice cream is undeniably delightful, it's important to consider its impact on dental health. Regularly consuming sugar-containing foods, especially without following proper oral hygiene practices, can increase the likelihood of developing cavities.

According to Jack Hirschfeld, DDS, an oral surgeon and faculty member at the Lake Erie College of Osteopathic Medicine School of Dental Medicine, sugar consumption promotes tooth decay. Therefore, it's crucial to be mindful of oral hygiene practices, such as brushing your teeth after enjoying your ice cream treat, or opt for sugar-free alternatives to mitigate the risk of cavities.

 

Sleep Quality and Dietary Choices

Some individuals find solace in having a dish of ice cream before bed, believing it aids in falling asleep faster. However, a study published in the Journal of Sleep Medicine suggests that consuming low-fiber, high-saturated fat foods, including ice cream, can lead to lighter sleep and more nighttime arousals. Additionally, the increased sugar intake, particularly close to bedtime, can disrupt the amount of deep, slow-wave, restorative sleep your body needs. Thus, while ice cream may offer temporary comfort, it's important to be aware of its potential impact on sleep quality.

Weight Management and Caloric Intake

If you're on a weight loss journey or aiming to maintain a healthy weight, the caloric content of ice cream should be taken into consideration. Ice cream can be relatively high in calories, and consuming it in excess of your body's energy requirements may hinder your weight management goals. It's essential to monitor your overall caloric intake and ensure that the consumption of ice cream aligns with your dietary needs and objectives.

 

Non-Alcoholic Fatty Liver Disease and Fructose

Certain ice creams are sweetened with fructose, which has been associated with an increased risk of developing non-alcoholic fatty liver disease. This condition involves the accumulation of excess fat in the liver and can have negative implications for your overall health. If you consume fructose-containing foods, such as certain ice creams, on a daily basis, it's crucial to be aware of the potential risks and consider moderation in your dietary choices.

Bone Health and Nutrient Content

Ice cream contains several nutrients that can contribute to maintaining healthy bones. Calcium, a key mineral for bone health, can be found in abundance in ice cream, with a half-cup serving providing over 80 milligrams of calcium. Additionally, ice cream contains magnesium and zinc, which are known to support bone health. While it's important to consider the overall nutritional profile of your daily diet, including other food sources, ice cream can play a role in supporting bone health.

 

Effects on Heart Health

Consuming excessive amounts of added sugars, such as those found in ice cream, can have detrimental effects on heart health. The American Heart Association recommends limiting added sugar intake to no more than 6% of your daily calories. By being mindful of your ice cream consumption and opting for healthier alternatives or smaller portions, you can help protect your heart and overall cardiovascular well-being.

Gastrointestinal Discomfort and Lactose Intolerance

For individuals who are lactose intolerant, consuming ice cream can lead to uncomfortable gastrointestinal symptoms, including bloating, stomach pain, and diarrhea. Fortunately, there are now numerous dairy-free ice cream options available in the market, catering to those who cannot tolerate dairy products. By choosing lactose-free or dairy-free ice cream, you can still enjoy a frozen treat without experiencing any adverse gastrointestinal effects.

 

Mood Enhancement and Enjoyment

It's worth noting that ice cream can provide a sense of happiness and pleasure. The act of indulging in a bowl of ice cream can be a mood booster for many individuals. Enjoying ice cream in moderation and as part of a balanced lifestyle can contribute to overall well-being and enhance your quality of life.

Conclusion

In conclusion, consuming ice cream on a daily basis can have various effects on your health. While it may offer potential benefits such as improved fertility and bone health due to its nutrient content, it's important to be mindful of the potential risks associated with excessive sugar intake, weight management challenges, and the impact on sleep quality. By practicing moderation, maintaining good oral hygiene, considering alternative options, and being aware of your overall dietary choices, you can enjoy the occasional indulgence of ice cream while supporting your overall health and well-being.

 

Remember, balance is key, and consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating ice cream into your diet while considering your specific health needs and goals.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Effective Hydration Guide:The Right Beverage for Rehydration

Nutrition Corner with Dr D 

Effective Hydration Guide: The Right Beverage for Optimal Rehydration

In the scorching heat of summer, a cool drink often seems like a much-needed oasis. But when it comes to rehydration, are all beverages created equal? In the pursuit of finding the best answer to this question, we can turn to our Effective Hydration Guide. This resource delves into the intricacies of water, sports drinks, electrolyte beverages, and alternative drinks, helping us understand the best practices for optimal hydration

Hydration During Exercise: The Role of Water and Sports Drinks

When sweating out during workouts, quenching your thirst might seem like the ultimate goal. But hydration goes beyond just feeling satiated. It's a crucial aspect of performance, recovery, and overall health.

 

Water should always be the first choice for hydration, especially for activities under an hour. About 16 ounces of water, two hours before strenuous exercise, ensures the body is well-prepared for the forthcoming physical stress.

 

Rehydration post intense workouts primarily requires water, especially if sports drinks were consumed during the exercise. However, 8-16 ounces of a sports drink is a reasonable option post prolonged, intense workouts.

Why Should Sports Drinks Be Considered?

While water remains the primary hydration agent, sports drinks come with added benefits:

 

Carbohydrates: Strenuous workouts exceeding an hour deplete your carbohydrate reserves. Sports drinks, delivering around 2-19 grams of carbs per 8 ounces, come in handy.

 

Sodium: Retaining water in the body is crucial during workouts, and sodium plays a critical role. Sports drinks usually provide between 35 and 200 mg per eight ounces.

Potassium: Usually ranging between 15-90 mg per eight ounces in sports drinks, potassium is an essential electrolyte. During heavy sweating and endurance activities, however, prioritize sodium.

 

Amino Acids: Certain sports drinks contain amino acids, which can aid muscle recovery.

 

Health Risks of Misusing Sports Drinks

Sports drinks were initially designed for intense physical activity. They're not suitable for casual consumption, as they can contribute to weight gain and increase obesity risk due to their sugar content.

 

They're also associated with tooth enamel erosion due to their low pH (between 3 and 4), leading to enamel demineralization. Hence, sports drinks and any sugary drinks should not replace water or be consumed with meals or as a casual refreshment.

 

Alternatives: Infused Water, Coconut Water, Milk, Energy Drinks

Infused Water: While these might seem appealing, they offer no additional advantages over water and may contain high sugar levels.

Coconut Water: This natural beverage offers minimal carbohydrates, sodium, and potassium, and doesn't provide any added benefit over water during a workout.

 

Milk: Milk provides carbs, protein, electrolytes, and Vitamin D, making it a good recovery drink. However, its benefits apply only to strenuous, prolonged workouts.

 

Energy Drinks: These are often mistaken for sports drinks but contain high sugar levels and stimulants like caffeine. These drinks pose health risks and should be avoided, especially by children.

 

How Much Water Should We Drink?

For the average person, 8 to 12 ounces of water per hour during summer is recommended. If you're working in high temperatures, aim for 12 to 16 ounces a couple of hours before.

 

Use the color of your urine as a hydration indicator. Light yellow or clear urine means you're properly hydrated, while darker urine signals dehydration. Thirst, dry mouth, cracked lips, irritability, low energy, and headache are signs of dehydration and warrant immediate water intake.

 

Final Thoughts

When it comes to staying hydrated, nothing beats water. Both adults and children should primarily rely on water for hydration, with sports drinks reserved only for high-intensity, long-duration athletic events. Stay hydrated, stay healthy.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Detecting Diabetes: Key Signs That Shouldn't Be Overlooked

Nutrition Corner with Dr D 

Detecting Diabetes: Key Signs That Shouldn't Be Overlooked

Diabetes is a chronic metabolic disorder that affects millions of people worldwide. It occurs when the body is unable to produce or properly use insulin, a hormone that regulates blood sugar levels. If left unmanaged, diabetes can lead to serious health complications. Recognizing the signs and symptoms of diabetes is crucial for early detection and effective management. In this article, we will explore the most important signs that may help you in detecting diabetes, providing valuable insights and prompt you to see your health care provider to get tested for diabetes.

The Most Important Signs That You May Have Diabetes

Diabetes manifests itself through various signs and symptoms. It is important to be aware of these indicators as early detection allows for timely intervention and proper management. Here are some of the most important signs that you may have diabetes:

 

Frequent Urination: One of the most common signs of diabetes is an increased need to urinate. If you find yourself visiting the restroom more frequently, especially during the night, it could be an indication of high blood sugar levels.

 

When blood sugar is elevated, the kidneys work harder to filter and remove the excess glucose from the bloodstream, leading to increased urine production.

 

Excessive Thirst: Unquenchable thirst, also known as polydipsia, is another significant sign of diabetes. When blood sugar levels are high, the body tries to dilute the excess glucose by drawing water from the tissues, resulting in dehydration.

This dehydration triggers a constant feeling of thirst, no matter how much fluid you consume.

 

Unexplained Weight Loss: Sudden and unexplained weight loss can be a sign of diabetes, particularly type 1 diabetes. When the body is unable to utilize glucose for energy due to a lack of insulin, it starts breaking down fat and muscle tissues as an alternative source of fuel, resulting in weight loss. If you notice a significant drop in weight without changes in diet or physical activity, it's important to consider diabetes as a possible cause.

 

Fatigue and Weakness: Persistent fatigue and weakness can be indicators of diabetes. When cells are unable to absorb glucose effectively, the body lacks the energy it needs to function optimally, resulting in feelings of tiredness and weakness. This fatigue can occur even with sufficient rest and sleep.

 

Increased Hunger: Despite consuming regular meals, individuals with diabetes may experience constant hunger. This occurs because the body is unable to utilize glucose properly, leaving cells starved for energy. The persistent feeling of hunger is the body's way of signaling that it requires more fuel.

 

Blurred Vision: High blood sugar levels can affect the lens of the eye, leading to blurred vision. If you notice changes in your vision, such as difficulty focusing or seeing clearly, it is essential to get your blood sugar levels checked. Proper management of blood sugar can help prevent further deterioration of vision.

Slow Healing of Wounds: Diabetes can impair the body's ability to heal wounds. Elevated blood sugar levels restrict blood flow and damage blood vessels, reducing the supply of oxygen and nutrients to the affected area.

 

As a result, cuts, sores, and other injuries may take longer than usual to heal. If you notice delayed wound healing, it is important to consult a healthcare professional.

 

Frequent Infections: High blood sugar levels can weaken the immune system, making individuals with diabetes more susceptible to infections. Common infections that may occur include urinary tract infections, yeast infections (such as thrush), and skin infections.

 

These infections can be persistent or recurring, requiring prompt medical attention.

 

Tingling Sensations: Numbness, tingling, or a pins-and-needles sensation in the hands or feet may be a sign of diabetic neuropathy. Elevated blood sugar levels can damage the nerves, particularly those in the extremities, leading to these symptoms.

Diabetic neuropathy can affect the quality of life and requires proper management to prevent further nerve damage.

 

Recurrent Skin Conditions: Diabetes can contribute to various skin conditions such as dry skin, itching (pruritus), and skin infections. High blood sugar levels can disrupt the skin's natural barrier function, leading to dryness, flakiness, and itchiness. Additionally, impaired circulation in diabetes can increase the risk of infections and slow down the healing process for skin-related issues.

 

Gum Disease: Individuals with diabetes are more prone to gum disease, also known as periodontal disease. Elevated blood sugar levels provide an ideal environment for bacteria to thrive in the mouth, leading to gum infections, inflammation, and other oral health issues. Regular dental care and good blood sugar control are essential for preventing and managing gum disease.

 

Sexual Dysfunction: Diabetes can affect sexual health in both men and women. In men, it can cause erectile dysfunction (impotence) due to damaged blood vessels and nerves. In women, diabetes can lead to reduced libido, vaginal dryness, and difficulties with arousal. Proper management of blood sugar levels can help improve sexual function and restore intimacy.

 

Increased Urinary Tract Infections: Elevated blood sugar levels provide a favorable environment for bacteria to grow, increasing the risk of urinary tract infections (UTIs). UTIs can cause discomfort, frequent urination, and pain during urination. If you experience recurrent UTIs, it is important to investigate the possibility of underlying diabetes.

 

Digestive Issues: Diabetes can affect the proper functioning of the digestive system, leading to symptoms such as nausea, vomiting, abdominal pain, and diarrhea. High blood sugar levels can disrupt the normal digestion process and cause gastrointestinal discomfort. If you frequently experience these digestive issues, it's essential to consider diabetes as a potential cause.

 

Unusual Thirst or Hunger: If you find yourself experiencing intense and persistent thirst or hunger that seems out of the ordinary, it could be a sign of diabetes. These symptoms arise due to imbalances in blood sugar levels. It is important to monitor and manage your blood sugar to alleviate these symptoms and maintain overall health.

 

Dry Mouth: High blood sugar levels can lead to dry mouth, a condition known as xerostomia. The reduced saliva production associated with dry mouth can cause discomfort, difficulties in speaking, and an increased risk of dental problems. Maintaining good oral hygiene and staying hydrated are important for managing dry mouth.

 

Increased Fatigue: Feeling tired and fatigued, even after getting sufficient rest, can be a sign of diabetes. When cells are unable to utilize glucose effectively, the body lacks the energy it needs. Elevated blood sugar levels can contribute to constant fatigue, affecting daily activities and overall quality of life.

Frequent Headaches: Frequent headaches, particularly migraines, may be linked to diabetes. Fluctuating blood sugar levels can trigger these headaches and make them more severe. Maintaining stable blood sugar levels through proper management can help reduce the frequency and intensity of headaches.

 

Mood Swings: Diabetes can affect mood stability, leading to irritability, anxiety, and depression. Fluctuations in blood sugar levels can influence neurotransmitters and hormones that regulate mood. Proper diabetes management, including blood sugar control, a healthy lifestyle, and emotional support, can help improve mood stability.

 

Slow Cognitive Functioning: Elevated blood sugar levels can impair cognitive function, affecting memory, concentration, and overall mental sharpness. This cognitive decline may be observed in tasks requiring focus, problem-solving, and information retention. Proper blood sugar control, a balanced diet, regular exercise, and mental stimulation can support cognitive well-being.

 

Constant Itching: Diabetes can cause dry skin (xerosis) and poor circulation, leading to persistent itching. The itchiness can be generalized or localized to specific areas of the body, such as the feet, legs, or genital region. Maintaining proper hydration, using moisturizers, and controlling blood sugar levels can alleviate itching.

Muscle Weakness: Unexplained muscle weakness or a feeling of heaviness in the limbs may be associated with diabetes. Poor blood sugar control can impact muscle function and lead to weakness. Regular exercise, a balanced diet, and optimal blood sugar management are essential for maintaining muscle strength and overall physical well-being.

 

Frequent Numbness: Tingling or numbness in the hands, feet, or extremities can be a sign of diabetic neuropathy. Prolonged high blood sugar levels can damage the nerves, resulting in these sensory changes. Numbness and tingling sensations require evaluation and appropriate management to prevent further nerve damage.

 

Increased Blood Pressure: Diabetes and high blood pressure often coexist. Uncontrolled blood sugar levels can lead to elevated blood pressure, increasing the risk of cardiovascular complications. Regular blood pressure monitoring, lifestyle modifications, and effective diabetes management are crucial for maintaining optimal cardiovascular health.

 

Family History of Diabetes: If you have a close family member with diabetes, your risk of developing the condition is higher. Genetic factors can play a significant role in the development of diabetes. Understanding your family history can prompt proactive measures, such as regular check-ups and lifestyle modifications, to reduce the risk of diabetes.

 

Frequently Asked Questions (FAQs)

Q: What is diabetes?

 

Diabetes is a chronic metabolic disorder characterized by high blood sugar levels. It occurs when the body is unable to produce sufficient insulin or properly utilize the insulin it produces. Insulin is a hormone that regulates the uptake and utilization of glucose (sugar) by cells.

 

Q: What are the different types of diabetes?

 

There are primarily two types of diabetes: type 1 and type 2. Type 1 diabetes is an autoimmune condition where the body's immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. Type 2 diabetes occurs when the body becomes resistant to the effects of insulin or doesn't produce enough insulin to maintain normal blood sugar levels.

 

Q: What are the risk factors for developing diabetes?

 

Several factors can increase the risk of developing diabetes, including obesity, sedentary lifestyle, family history of diabetes, high blood pressure, high cholesterol levels, and gestational diabetes during pregnancy. Age, ethnicity, and certain medical conditions such as polycystic ovary syndrome (PCOS) can also contribute to the risk.

 

Q: How is diabetes diagnosed?

 

Diabetes is diagnosed through various tests, including fasting blood sugar test, oral glucose tolerance test, and HbA1c test. These tests help measure blood sugar levels and determine whether an individual has diabetes. Diagnosis may also involve evaluating symptoms, medical history, and risk factors.

 

Q: Can diabetes be prevented?

 

While type 1 diabetes cannot be prevented, type 2 diabetes can often be prevented or delayed through lifestyle modifications. Adopting a healthy diet, engaging in regular physical activity, maintaining a healthy weight, and avoiding tobacco use are key preventive measures. Regular check-ups and early intervention can also help manage prediabetes and prevent its progression to diabetes.

 

Q: How is diabetes managed?

 

Diabetes management involves a multi-faceted approach, including blood sugar monitoring, insulin or medication management, a balanced diet, regular physical activity, stress management, and maintaining a healthy lifestyle. It is crucial to work closely with healthcare professionals to develop an individualized management plan.

 

Conclusion

Recognizing the signs and symptoms of diabetes is essential for early detection, effective management, and prevention of complications. If you experience any of the mentioned signs, it is important to consult a healthcare professional for proper evaluation and diagnosis. Remember that diabetes can be managed with appropriate lifestyle modifications, medication, and regular medical care. By staying informed and taking proactive measures, you can take control of your health and lead a fulfilling life with diabetes.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Is there any Best Food for Eyes or is it all gimmick?

Nutrition Corner with Dr D 

Is there any Best Food for Eyes or is it all gimmick?

In today's digital age, where we spend hours in front of screens, taking care of our eyes has become more important than ever. Many individuals are concerned about maintaining good eye health and are often curious if there are specific foods that can benefit their eyes. In this article, we will explore the topic of the best food for eyes and determine whether it's a genuine solution or merely a marketing gimmick.

The Importance of Eye Health

Before we dive into the specifics, let's understand why eye health is crucial. Our eyes are complex organs responsible for capturing light and transmitting visual information to the brain. They allow us to perceive the world around us and experience its beauty. However, various factors can contribute to eye problems, including age, genetics, lifestyle, and environmental factors.

 

Key Nutrients for Eye Health

Instead of focusing on a single superfood, it's more practical to consider a balanced diet that includes essential nutrients known to support eye health. Let's explore each of these key nutrients in more detail:

Vitamin A and Beta-Carotene

Vitamin A is a vital nutrient for maintaining good vision. It helps in the formation of a pigment called rhodopsin, which is crucial for low-light and night vision. Additionally, vitamin A supports the health of the cornea, the transparent outer layer of the eye. Beta-carotene, a precursor to vitamin A, is found in various colorful fruits and vegetables such as carrots, sweet potatoes, and spinach. Including these foods in your diet can provide a good amount of beta-carotene, which the body can convert into vitamin A as needed.

 

Omega-3 Fatty Acids

Omega-3 fatty acids play a significant role in eye health by reducing the risk of developing age-related macular degeneration (AMD), a condition that affects the central part of the retina and can lead to vision loss. These fatty acids have anti-inflammatory properties that help maintain the health of blood vessels in the eyes and protect against oxidative stress. Foods rich in omega-3s include fatty fish like salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts. Consuming these foods regularly can contribute to the adequate intake of omega-3 fatty acids for eye health.

Lutein and Zeaxanthin

Lutein and zeaxanthin are antioxidants that help protect the eyes from harmful ultraviolet (UV) radiation and high-energy blue light. They are concentrated in the macula, a small area in the central part of the retina responsible for detailed and sharp vision.

 

These antioxidants act as natural sunscreens for the eyes, absorbing excess light and reducing oxidative damage. Leafy green vegetables, such as kale, spinach, and collard greens, cabbage are excellent sources of lutein and zeaxanthin. Including these greens in your diet can boost the levels of these beneficial nutrients in your eyes.

 

Vitamin C and E

Both vitamin C and vitamin E possess antioxidant properties that can help reduce the risk of cataracts, a condition characterized by clouding of the eye's lens, and slow down age-related vision loss.

Vitamin C, also known as ascorbic acid, supports the health of blood vessels in the eyes and aids in the regeneration of other antioxidants, including vitamin E. Citrus fruits like oranges and grapefruits, as well as berries, nuts, and seeds, are rich sources of vitamin C.

 

Vitamin E, on the other hand, protects cell membranes in the eyes from damage caused by free radicals. Foods like almonds, sunflower seeds, and spinach are excellent sources of vitamin E.

 

Zinc

Zinc is a mineral that is essential for maintaining good vision. It plays a crucial role in the metabolism of vitamin A and aids in the production of melanin, a pigment that protects the eyes from harmful UV radiation.

 

Zinc deficiency can lead to poor night vision and increased susceptibility to eye infections. Oysters, beef, poultry, and legumes, such as chickpeas and lentils, are foods high in zinc. Including these zinc-rich foods in your diet can help support optimal vision.

The Holistic Approach to Eye Health

While incorporating the aforementioned nutrients into your diet can support eye health, it's crucial to adopt a holistic approach to maintain optimal vision. Here are some additional tips to promote overall eye well-being:

 

Regular Eye Examinations

Scheduling regular eye exams with an optometrist or ophthalmologist is vital, even if you don't experience any vision problems. These professionals can detect early signs of eye conditions, such as cataracts, glaucoma, or macular degeneration, and provide appropriate guidance and treatment.

 

Practice the 20-20-20 Rule

If you spend prolonged periods in front of screens, practicing the 20-20-20 rule can help alleviate eye strain. Every 20 minutes, look away from your screen and focus on an object approximately 20 feet away for 20 seconds. This exercise helps reduce eye fatigue and dryness caused by prolonged screen time.

Wear Sunglasses

Protecting your eyes from harmful UV radiation is essential. When outdoors, wear sunglasses that provide 100% UV protection. This safeguards your eyes from potential damage caused by excessive sun exposure, reducing the risk of conditions like cataracts and macular degeneration.

 

Maintain a Healthy Lifestyle

Adopting a healthy lifestyle contributes to overall well-being, including eye health. Get regular exercise, manage stress levels, avoid smoking, and maintain a balanced diet to support your eyes and overall health. Proper hydration is also important for maintaining good eye moisture and preventing dryness.

 

Conclusion

In conclusion, while there is no magical food that guarantees perfect eyesight, maintaining a well-balanced diet rich in essential nutrients can certainly promote good eye health. The key lies in incorporating a variety of foods that provide vitamins, minerals, and antioxidants known to benefit the eyes. Furthermore, adopting a holistic approach to eye care, such as regular eye examinations and healthy lifestyle habits, can contribute to long-term vision wellness.

 

Remember, prioritizing your eye health is a proactive step towards preserving your vision and ensuring a lifetime of visual clarity and enjoyment. So, while there may not be a single "best food" for your eyes, there is a whole world of nourishment that supports your eye health journey.

 

Start your quest for optimal eye health today with a well-rounded diet, regular eye exams, and healthy lifestyle choices. Visit https://contgpt.com to learn more about maintaining excellent overall well-being.

 

References

 

American Optometric Association. (n.d.). The Importance of Eye Exams. Retrieved from https://www.aoa.org/patients-and-public/caring-for-your-vision/comprehensive-eye-and-vision-examination/the-importance-of-eye-exams

 

Mayo Clinic. (2021). Aging: What to expect. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070

 

National Eye Institute. (2019). Facts About Age-Related Macular Degeneration. Retrieved from https://nei.nih.gov/health/maculardegen/armd_facts

by Dr. Michal Domeny DNP, L.Ac, CD/N

The Benefits of Drinking Green Tea for Controlling Appetite

Nutrition Corner with Dr D 

The Benefits of Drinking Green Tea for Controlling Appetite

Green Tea for Controlling Appetite: Green tea has gained popularity not only for its refreshing taste but also for its potential benefits in managing appetite and preventing overeating. Numerous studies have explored the effects of green tea on appetite regulation, and the findings suggest that incorporating this beverage into your routine can be a valuable tool in your journey to stop overeating without deprivation.

Green Tea and Catechins

Green tea is rich in catechins, a type of antioxidant that has been associated with various health benefits, including appetite control. Catechins, particularly epigallocatechin gallate (EGCG), have been found to interact with the body's metabolic processes, leading to increased fat oxidation and thermogenesis, which may contribute to weight management.

 

Boosts Metabolism

Drinking green tea can help boost metabolism, which is the rate at which your body burns calories. A higher metabolic rate can aid in weight management and prevent excessive weight gain. This boost in metabolism can be attributed to the combination of caffeine and catechins found in green tea, as both compounds have been shown to have thermogenic effects.

Reduces Hunger and Food Cravings

Research suggests that the consumption of green tea can help reduce feelings of hunger and cravings for food. A study published in the journal Nutrients found that participants who consumed green tea extract experienced a decrease in appetite and a reduction in the desire to eat high-fat and high-sugar foods. The catechins in green tea are believed to influence certain hormones involved in hunger regulation, such as ghrelin and leptin.

 

Enhances Satiety

Another benefit of drinking green tea is its potential to enhance feelings of satiety. The combination of caffeine and catechins can promote a sense of fullness and satisfaction after a meal, reducing the likelihood of overeating or snacking between meals. By incorporating green tea into your routine, you may find that you naturally consume fewer calories and feel more satisfied with smaller portions.

Supports Stress Management

Stress can often lead to emotional eating and overeating. Theanine, an amino acid present in green tea, has been shown to have calming and stress-reducing effects. By promoting relaxation and reducing anxiety, green tea can help prevent stress-induced overeating, allowing you to maintain control over your eating habits.

 

Best Practices for Enjoying Green Tea

To maximize the benefits of green tea for appetite control, it's important to keep a few key points in mind:

Opt for high-quality, loose-leaf green tea or high-quality green tea bags to ensure you're getting the most potent and beneficial compounds.

 

Brew green tea properly by using water that is around 175°F (80°C) to avoid bitter flavors. Steep the tea for 2-3 minutes to release the flavors and antioxidants.

 

Avoid adding excessive amounts of sweeteners or milk to your green tea, as this can add unnecessary calories and potentially negate the appetite-suppressing effects.

 

Incorporate green tea into your daily routine by enjoying a cup between meals or as a replacement for high-calorie beverages.

 

Remember that while green tea can be a helpful tool in controlling appetite, it is not a magic solution on its own. It should be combined with a holistic approach to healthy eating, mindful habits, and regular physical activity for optimal results.

 

By including green tea in your lifestyle, you can harness its potential benefits to support your efforts in stopping overeating without deprivation.

FAQs (Frequently Asked Questions)

Q1: How much green tea should I drink to control my appetite?

A1: The optimal amount of green tea for appetite control can vary depending on individual preferences and tolerance to caffeine. It is generally recommended to consume 2-3 cups of green tea per day to experience its potential benefits. However, it's essential to listen to your body and adjust your consumption accordingly.

 

Q2: Can I drink green tea at any time of the day?

A2: Yes, you can enjoy green tea at any time of the day. However, keep in mind that green tea does contain caffeine, which may affect your sleep if consumed in the evening. Consider drinking green tea earlier in the day or opting for decaffeinated versions in the evening.

Q3: Are there any potential side effects of drinking green tea?

A3: Green tea is generally safe for consumption when consumed in moderation. However, some individuals may experience side effects such as stomach upset, insomnia, or increased heart rate due to the caffeine content. If you have any existing medical conditions or concerns, it's best to consult with your healthcare provider before significantly increasing your green tea intake.

 

Q4: Can I combine green tea with other strategies for appetite control?

A4: Absolutely! Green tea can be combined with other strategies discussed in this article, such as portion control, understanding triggers, and practicing mindful eating, to enhance the overall effectiveness of appetite control. Remember that adopting a comprehensive approach that includes healthy lifestyle habits is key to stopping overeating without deprivation.

 

Q5: Can I consume green tea supplements instead of drinking tea?

A5: While green tea supplements are available, it's generally recommended to obtain the benefits of green tea by consuming it as a beverage. This allows you to enjoy the natural flavors, antioxidants, and potential synergistic effects of its various compounds. If you're considering green tea supplements, consult with a healthcare professional to ensure it aligns with your specific health needs.

 

Q6: Is there a specific time to drink green tea for appetite control?

A6: There is no specific time that is universally recommended for drinking green tea for appetite control. However, consuming green tea between meals or shortly before meals may help reduce hunger and enhance satiety. Experiment with different timings to see what works best for you and fits into your daily routine.

 

Conclusion

Incorporating green tea into your routine can be a valuable addition to your strategy for stopping overeating without deprivation. The combination of catechins, caffeine, and other beneficial compounds in green tea offers potential benefits in appetite control, boosting metabolism, reducing cravings, enhancing satiety, and supporting stress management. By enjoying green tea mindfully and combining it with other healthy lifestyle habits, you can harness its potential to support your journey towards healthier eating habits and overall well-being.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Stop Overeating Without Deprivation: A Comprehensive Guide

Nutrition Corner with Dr D 

Stop Overeating Without Deprivation: A Comprehensive Guide

In today's fast-paced and convenience-driven world, "Stop overeating without deprivation" has become a common goal for many individuals. The temptation to indulge in unhealthy food choices and consume larger portions can lead to weight gain, health issues, and a general feeling of dissatisfaction. However, it is possible to break free from this cycle of overeating without resorting to deprivation or extreme dieting measures. In this article, we will explore effective strategies and techniques to help you stop overeating and regain control of your eating habits.

How to Stop Overeating Without Deprivation

Overcoming overeating requires a multifaceted approach that addresses both the physical and psychological aspects of the issue. By implementing the following strategies, you can develop a healthier relationship with food and prevent overindulgence.

 

Start Your Meals with a Glass of Water or Lemon Herbal Tea

One effective strategy to prevent overeating is to start your meals by hydrating your body. Before diving into your main course, have a refreshing glass of water or a cup of lemon herbal tea. Water helps to fill your stomach, reducing the chances of overeating. Lemon herbal tea, on the other hand, not only hydrates you but also provides a refreshing flavor that can curb your appetite.

Add Fiber to Your Pre-Meal Routine

Another way to stop overeating without deprivation is by incorporating fiber into your daily routine. Psyllium, a type of soluble fiber, can be added to a cup of herbal tea with lemon before your meal. Fiber expands in your stomach, creating a feeling of fullness and reducing the urge to overeat. It also aids in digestion and promotes a healthy gut.

 

Finish Your Meal with a Bowl of Salad or Raw Veggies

When it comes to preventing overeating, the way you end your meal can make a difference. Instead of reaching for a heavy dessert or second helping, opt for a bowl of salad with only balsamic vinegar or a plate of raw veggies. These low-calorie options provide essential nutrients and fiber while keeping you satisfied. The crunchiness and freshness of the salad or raw veggies can also signal to your brain that the meal is complete.

 

Hydration: Key to Prevent Overeating

Staying hydrated throughout the day is crucial for managing your eating habits. Dehydration can often be mistaken for hunger, leading to unnecessary snacking and overeating. Make it a habit to drink an adequate amount of water between meals. You can also incorporate hydrating foods, such as watermelon or cucumbers, into your diet. By maintaining proper hydration, you can reduce the likelihood of overeating and promote overall well-being.

Portion Control: Size Matters

One of the fundamental aspects of preventing overeating is portion control. It's important to be mindful of the quantity of food you consume. Start by using smaller plates and bowls to create the illusion of a larger portion. Serve yourself reasonable portions and avoid going back for seconds. By adopting these practices, you can train yourself to recognize appropriate portion sizes and prevent the tendency to overeat.

 

Understand Your Triggers

Understanding your triggers is essential for breaking the cycle of overeating. Triggers can be emotional, environmental, or social factors that lead to excessive food consumption. Take the time to identify your specific triggers, such as stress, boredom, or certain social situations. Once you are aware of them, develop strategies to avoid or manage these triggers effectively. This may involve finding alternative activities or coping mechanisms to prevent turning to food when faced with triggering situations.

Practice Mindful Eating

Mindful eating is a powerful technique for stopping overeating without deprivation. It involves being fully present and aware during meal times. Take the time to savor each bite, notice the flavors and textures, and listen to your body's hunger and satiety cues. By eating mindfully, you can slow down the pace of your meals, enjoy the experience, and avoid overeating. Mindful eating also helps you develop a healthier relationship with food, promoting a balanced and satisfying eating experience.

 

Seek Support and Stay Committed

Overcoming overeating is a journey that may require support from others. Reach out to friends, family, or seek support groups where you can share your experiences and gain encouragement. Surrounding yourself with a positive support system can provide accountability, motivation, and valuable insights. Remember to stay committed to your goal of stopping overeating without deprivation. Consistency and dedication are key to long-term success.

FAQs (Frequently Asked Questions)

Q1: How long does it take to stop overeating without deprivation?

A1: The time it takes to stop overeating without deprivation varies for each individual. It depends on various factors, including your current eating habits, mindset, and dedication to implementing healthier practices. With consistent effort, it is possible to see positive changes within a few weeks or months.

 

Q2: Is it necessary to completely eliminate certain foods to stop overeating?

A2: No, it is not necessary to completely eliminate any specific food group to stop overeating. Instead, focus on creating a balanced and varied diet that includes a wide range of nutritious foods. Moderation and mindful consumption are key. Listen to your body's signals of hunger and fullness and make choices that support your overall well-being.

Q3: Can stress affect overeating habits?

A3: Yes, stress can significantly impact overeating habits. Many individuals turn to food as a way to cope with stress or emotional discomfort. Identifying stress triggers and finding alternative stress-management techniques, such as exercise, meditation, or engaging in hobbies, can help break the cycle of stress-induced overeating.

 

Q4: Are there any natural appetite suppressants that can help with overeating?

A4: Yes, certain natural appetite suppressants can assist in managing overeating. For example, foods high in fiber, such as fruits, vegetables, and whole grains, can promote a feeling of fullness. Additionally, drinking green tea or consuming foods rich in protein can help regulate appetite. However, it's important to remember that a holistic approach, including mindful eating and addressing emotional triggers, is essential for long-term success.

 

Q5: What are some other strategies to prevent overeating?

A5: In addition to the strategies mentioned in this article, some other effective ways to prevent overeating include keeping a food diary to track your eating habits, practicing stress-management techniques, engaging in regular physical activity, and getting enough sleep. Experiment with different approaches to find what works best for you.

 

Q6: How can I maintain a healthy relationship with food while preventing overeating?

A6: Maintaining a healthy relationship with food is crucial for preventing overeating. Embrace the concept of intuitive eating, which involves listening to your body's cues of hunger and fullness, and giving yourself permission to enjoy all types of food in moderation. Avoid labeling foods as "good" or "bad" and focus on nourishing your body with a variety of nutritious options.

 

Conclusion

Stopping overeating without deprivation is an achievable goal with the right strategies and mindset. By incorporating practices such as hydrating before meals, adding fiber to your diet, practicing portion control, understanding your triggers, and embracing mindful eating, you can regain control of your eating habits and develop a healthier relationship with food. Remember to seek support, stay committed, and be patient with yourself throughout the process. With time and persistence, you can successfully overcome overeating and enjoy a balanced and satisfying approach to eating.

by Dr. Michal Domeny DNP, L.Ac, CD/N

What is the Best Yogurt for your Health?

Nutrition Corner with Dr D 

What is the Best Yogurt for your Health?

Yogurt, with its centuries-old consumption and well-known health benefits, is a fermented dairy product created by introducing specific bacterial cultures to milk. The fermentation process yields a uniquely tangy and creamy product that is not only delicious but also offers a multitude of nutritional benefits. In this article, we will guide you in discovering the best yogurt options for your health.

What is yogurt?

Yogurt is a popular dairy product made by fermenting milk with live bacteria cultures. It has a thick and creamy texture, with a slightly tangy taste. The fermentation process is carried out by adding specific strains of bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, to the milk. These bacteria convert lactose, the natural sugar in milk, into lactic acid, which gives yogurt its characteristic texture and taste.

 

Importance of yogurt for health

Yogurt is not just a tasty treat; it also offers numerous health benefits. It is rich in essential nutrients, such as protein, calcium, and probiotics. Regular consumption of yogurt has been associated with improved digestive health, enhanced immune system, weight management, and even better skin health. Understanding the different types of yogurt and their benefits can help you make an informed choice when it comes to incorporating this nutritious food into your diet.

 

II. Types of Yogurt

There are various types of yogurt available in the market, each with its own characteristics and benefits. Here are some popular types of yogurt:

Regular Yogurt

Regular yogurt is made by fermenting milk with live bacterial cultures. It has a creamy texture and a mild tangy flavor. Regular yogurt is available in various fat options, including full-fat, low-fat, and fat-free. It is a versatile option that can be enjoyed on its own, added to smoothies, or used in cooking and baking.

 

Greek Yogurt

Greek yogurt has gained popularity in recent years due to its thick and creamy texture. It is made by straining regular yogurt to remove the whey, resulting in a higher protein content and lower lactose levels. Greek yogurt is known for its versatility and can be used as a base for dips, dressings, and desserts. It is available in different fat options, similar to regular yogurt.

 

Skyr

Skyr is a traditional Icelandic yogurt that is similar to Greek yogurt in terms of texture and nutritional profile. It is made by incubating skim milk with live cultures and then straining it to remove the whey. Skyr is high in protein and low in fat, making it a popular choice among health-conscious individuals.

 

Probiotic Yogurt

Probiotic yogurt contains live bacterial cultures that provide additional health benefits. These cultures are known as probiotics and can help improve gut health by promoting the growth of beneficial bacteria in the digestive system. Probiotic yogurt is available in various forms, including regular, Greek, and Skyr.

 

III. Nutritional Benefits of Yogurt

Yogurt is packed with essential nutrients that contribute to a healthy diet. Here are some key nutritional benefits of yogurt:

Protein

Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, as well as supporting the immune system. Yogurt is an excellent source of protein, especially Greek yogurt and Skyr, which have a higher protein content compared to regular yogurt. Consuming an adequate amount of protein is important for muscle development, satiety, and overall health.

 

Calcium

Calcium is essential for maintaining strong bones and teeth, as well as supporting proper nerve function and muscle contraction. Yogurt is a rich source of calcium, with one cup of yogurt providing approximately 30% of the daily recommended intake. Regular consumption of yogurt can help meet your calcium needs and contribute to bone health.

 

Probiotics

Probiotics are beneficial bacteria that promote a healthy balance of gut flora. They can improve digestion, enhance nutrient absorption, and support a strong immune system. Yogurt containing live and active cultures, such as Lactobacillus and Bifidobacterium strains, provides a natural source of probiotics.

Incorporating probiotic yogurt into your diet can have a positive impact on your digestive health and overall well-being.

 

IV. Yogurt for Digestive Health

Improved digestion

The live bacterial cultures found in yogurt can aid in digestion by breaking down lactose, the natural sugar in milk. This can be particularly beneficial for individuals who are lactose intolerant, as the fermentation process partially digests lactose, making it easier to tolerate. Regular consumption of yogurt can help alleviate symptoms such as bloating, gas, and diarrhea associated with lactose intolerance.

 

Relief from gastrointestinal issues

Yogurt, especially probiotic yogurt, has been studied for its potential to alleviate symptoms of gastrointestinal disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Probiotics can help restore the balance of gut bacteria and reduce inflammation in the digestive tract, leading to relief from symptoms and improved overall digestive health.

 

V. Yogurt for Weight Management

High protein content

Yogurt, particularly Greek yogurt and Skyr, is a great source of high-quality protein. Protein plays a crucial role in weight management as it helps increase feelings of fullness and reduces appetite. Including yogurt as part of a balanced diet can help control cravings, prevent overeating, and support weight loss or maintenance goals.

Feeling of fullness

The combination of protein and texture in yogurt can promote a feeling of fullness, which may prevent excessive snacking between meals. By including yogurt in your diet, you can satisfy your hunger and reduce the likelihood of reaching for unhealthy, calorie-dense snacks.

 

VI. Yogurt for Bone Health

Calcium and vitamin D

Yogurt is a rich source of calcium, a mineral that is essential for maintaining strong bones and teeth. Calcium works in conjunction with vitamin D, which helps the body absorb and utilize calcium effectively. Including yogurt in your diet can contribute to your daily calcium intake and support bone health. Some yogurts are also fortified with vitamin D, further enhancing their benefits for bone health.

 

VII. Yogurt for Immune System

Probiotics and gut health

The gut plays a crucial role in the immune system, and maintaining a healthy balance of gut bacteria is important for optimal immune function. Probiotic yogurt contains beneficial bacteria that can support the growth of beneficial gut flora and help strengthen the immune system.

By incorporating probiotic yogurt into your diet, you can potentially reduce the risk of infections and enhance your body's natural defense mechanisms.

 

VIII. Yogurt for Heart Health

Reduced risk of heart disease

Regular consumption of yogurt has been associated with a reduced risk of heart disease. Yogurt is a good source of nutrients that support heart health, including protein, calcium, and probiotics. Additionally, some studies have shown that yogurt consumption is linked to lower blood pressure and improved cholesterol levels. Including yogurt as part of a heart-healthy diet can have a positive impact on cardiovascular health.

 

Yogurt for Skin Health

Probiotics and inflammation reduction

The presence of probiotics in yogurt can have a positive effect on skin health. Probiotics help reduce inflammation in the body, which can be beneficial for individuals with inflammatory skin conditions, such as acne or eczema. Consuming probiotic-rich yogurt may help improve the overall appearance and health of the skin.

 

Yogurt as a Source of Energy

Carbohydrates and B vitamins

Yogurt contains carbohydrates, which are the body's primary source of energy. The carbohydrates in yogurt provide a quick and easily digestible source of fuel for the body. Additionally, yogurt is a good source of B vitamins, such as riboflavin, niacin, and B12, which are involved in energy production and metabolism. Including yogurt as part of a balanced diet can help maintain energy levels throughout the day.

 

Choosing the Best Yogurt

When selecting yogurt, there are a few factors to consider to ensure you are choosing the best option for your health:

 

Check labels for added sugars

Some yogurts can be high in added sugars, which can negatively impact your health if consumed in excess. It is important to check the nutrition label and ingredient list to identify the sugar content. Opt for yogurts that are low in added sugars or choose plain yogurt and sweeten it naturally with fresh fruits or a drizzle of honey.

 

Look for live and active cultures

To reap the benefits of probiotics, it is important to choose yogurt that contains live and active cultures. Look for words such as "live cultures" or "contains active cultures" on the packaging. Yogurts that have been heat-treated or pasteurized may not contain live cultures and may not provide the same health benefits.

 

Consider fat content

Yogurt is available in various fat options, including full-fat, low-fat, and fat-free. The fat content in yogurt can affect its texture and taste. If you are watching your calorie intake or prefer a lighter option, you may opt for low-fat or fat-free yogurt. However, it is important to note that full-fat yogurt can be more satiating and may provide a greater sense of satisfaction.

 

XII. Conclusion

Yogurt is a versatile and nutritious food that offers a range of health benefits. From improving digestive health and aiding in weight management to supporting bone health and boosting the immune system, yogurt is a valuable addition to a balanced diet. When choosing yogurt, opt for options that are low in added sugars, contain live and active cultures, and align with your dietary preferences. By incorporating yogurt into your daily routine, you can enjoy its delicious taste while reaping the many benefits it provides.

 

FAQs (Frequently Asked Questions

Can lactose-intolerant individuals consume yogurt?

 

Yes, many lactose-intolerant individuals can tolerate yogurt due to the fermentation process that breaks down lactose. However, it is important to choose yogurt that is labeled as low in lactose or lactose-free to avoid any discomfort.

 

Can yogurt help with digestion?

 

Yes, yogurt, particularly probiotic yogurt, can help improve digestion by promoting the growth of beneficial gut bacteria and aiding in the breakdown of lactose.

 

Is Greek yogurt healthier than regular yogurt?

 

Greek yogurt is higher in protein and lower in lactose compared to regular yogurt, making it a popular choice for individuals looking to increase their protein intake or reduce their lactose consumption.

 

How much yogurt should I consume daily?

 

The recommended serving size of yogurt is typically around one cup (approximately 240 ml) per day. However, individual needs may vary, so it is important to consider your overall dietary goals and consult with a healthcare professional if needed.

 

Can yogurt improve skin health?

 

Probiotics found in yogurt can help reduce inflammation in the body, which may contribute to improved skin health. Consuming probiotic-rich yogurt may have a positive effect on inflammatory skin conditions.

by Dr. Michal Domeny DNP, L.Ac, CD/N

How Sugar Impacts Your Immune System and Ways to Limit It

Nutrition Corner with Dr D 

How Sugar Impacts Your Immune System and Ways to Limit It

Understanding "How Sugar Impacts Your Immune System" is vital in deciphering the complex relationship between our dietary habits, particularly sugar consumption, and their subsequent effect on our health. This comprehensive exploration delves deeper into the impact of sugar on our immune system, thereby highlighting its significant role in our ability to ward off infections.

Sugar's Impact on Your Immune System: The Detailed Breakdown

Excessive sugar intake, a common facet of our diets, can be a significant health hazard by directly affecting our body's ability to ward off infections. When we consume a high sugar diet, we unknowingly create an environment that's conducive to bacteria and viruses, thereby compromising our immune system's efficiency.

 

Dr. Michael Roizen, a highly respected figure in the health industry and COO of the Cleveland Clinic, has extensively studied the impacts of sugar on our immunity. As per Dr. Roizen, an elevated sugar level in your system allows harmful bacteria or viruses to proliferate because the body's initial defense mechanism doesn't operate effectively. This phenomenon is particularly evident in people with diabetes who experience a higher frequency of infections.

The crux of this immune system weakening lies in the detrimental impact of sugar on white blood cells, the critical defenders of our immune system. These 'killer cells' become less capable of eradicating harmful bacteria and viruses when our sugar intake is high. A groundbreaking study involving fruit flies conclusively established this correlation, demonstrating the direct link between sugar consumption and a compromised immune system.

 

The Nitty-Gritty: Sugar Quantity and its Impact on Immune Response

One key nutritional study suggests that approximately 75 grams of sugar are sufficient to significantly weaken the immune response. Following such consumption, the immune system is believed to be compromised for about five hours, impacting the functionality of the white blood cells. Therefore, frequent consumption of sugar-laden beverages, candies, or desserts throughout the day can severely damage an otherwise healthy immune system, irrespective of sleep, exercise, or supplement regimens.

Here's a quick look at what 75 grams of sugar look like in common food items:

 

Two cans of soda, each containing around 40 grams of sugar

Slightly over 1.5 servings of low-fat, sweetened yogurt, each packing 47 grams of sugar

Approximately 1.6 cupcakes, each with about 46 grams of sugar

Two sports drinks, containing around 35 grams of sugar each

 

Daily Sugar Intake: How Much is Too Much?

Recommendations from the World Health Organization and the US Office of Disease Prevention indicate that added sugar intake should not exceed 10% of your daily calories. That's roughly six teaspoons or 25 grams of sugar each day. This guideline takes into account the sugar added to beverages like coffee, daily servings of treats like chocolate, or hidden sugars often found in seemingly healthy foods like granola bars or smoothies.

Sugar Distribution in 'Healthy' Food

"Granola Bars": 15

"Smoothies": 25

"Sweetened Yogurt": 47

"Added Sugar in Coffee": 5

"Chocolate": 10

 

 

Moderation is Key: Keeping a Check on Sugar Consumption

Maintaining a check on your sugar intake, ideally limiting it to 25 grams per day, enhances your immune system's ability to ward off illnesses effectively. A balanced diet, coupled with moderated sugar consumption, forms the cornerstone of maintaining a strong immune system. While it might be tempting to indulge in baking desserts frequently, it's essential to remember that moderation is crucial for health.

 

Conclusion: Why it Matters

Gaining an in-depth understanding of the sugar-immune system link and the potential health risks associated with excessive sugar intake is crucial. It's paramount to keep a close eye on our sugar consumption, not only for our immune health but also for our overall well-being. Making informed dietary choices today can lead to a healthier and robust immune system tomorrow.

 

Tips to Cut Down Sugar in Your Diet

Opt for natural sugars: Fruits, vegetables, and dairy products contain natural sugars and are much healthier than processed foods. They also provide essential nutrients like fiber, protein, and vitamins.

 

Learn to read food labels: Packaged foods often contain hidden sugars. Terms like "sucrose," "high fructose corn syrup," "barley malt," "dextrose," "maltose," and "rice syrup" all refer to sugar.

 

Replace sugary drinks: Try to drink water, unsweetened tea, or make your own infused water with fruits, instead of sugary sodas or juices.

 

Gradually decrease the sugar in your diet: A sudden diet change might not be sustainable. Reduce sugar in your diet gradually to make your new eating habits stick.

 

Use spices: Spices can sweeten your food without adding any sugar. Spices like cinnamon, nutmeg, and cardamom can be added to oatmeal, cereals, and smoothies.

 

Remember, small changes can make a big difference in your overall health. Start by implementing one or two changes and gradually add more over time.

by Dr. Michal Domeny DNP, L.Ac, CD/N

10 Health Benefits of Kefir: A Probiotic Powerhouse

Nutrition Corner with Dr D 

10 Health Benefits of Kefir

In the quest for optimal health, we often explore the untapped potential of traditional and natural remedies. One such superfood that has sparked renewed interest in recent years is Kefir. Originating from the mountainous region of the Caucasus, Kefir is a cultured, fermented milk drink, rich in probiotics and packed with a wealth of health benefits. This article serves as your ultimate guide to understanding the 10 Health Benefits of Kefir.

What is Kefir?

 

Kefir is a unique cultured dairy product that is one of the most probiotic-rich foods on the planet, making it a true probiotic powerhouse. Kefir grains, which look a bit like cauliflower, are a wonderful combination of lactic acid bacteria and yeasts in a matrix of proteins, lipids, and sugars.

 

Boosts Gut Health and Digestive Function

 

Regular consumption of Kefir promotes a healthy gut flora, which is essential for optimal digestion and overall health. The probiotics in Kefir, particularly the probiotics in Kefir, can help restore the balance of friendly bacteria in your gut, aiding in the prevention and treatment of conditions such as diarrhea, ulcers, and irritable bowel syndrome. This is why Kefir is often referred to as a probiotic powerhouse.

 

Enhances Bone Health

 

Kefir is a good source of calcium and vitamin K2, both of which are vital for bone health. Vitamin K2 plays a crucial role in calcium metabolism, helping to direct calcium to bones and teeth where it's needed, and away from arteries and soft tissues where it could be harmful.

Bolsters Immunity

 

The probiotics in Kefir don't just promote gut health. They also play a significant role in immune function. Kefir is rich in the probiotic Lactobacillus kefiri, which is known to inhibit the growth of harmful bacteria. Moreover, the carbohydrate found in Kefir known as kefiran, has been shown to have antimicrobial and anti-inflammatory properties.

 

Aids in Weight Management

 

Kefir’s high protein content can help increase feelings of fullness, reducing the likelihood of overeating and aiding in weight management. Moreover, Kefir contains less sugar than yogurt, making it a healthier choice for those watching their sugar intake.

 

Supports Lactose Digestion

 

Interestingly, despite being a dairy product, Kefir is suitable for many people with lactose intolerance. The fermentation process used to make Kefir breaks down much of the lactose found in the milk, transforming it into a lactose-friendly product.

Promotes Skin Health

 

There is growing evidence to suggest that probiotics, like those found in Kefir, can contribute to healthier skin by reducing inflammation and aiding in the repair and rejuvenation of skin cells.

 

Regulates Blood Sugar and Cholesterol

 

Some research suggests that consuming Kefir may help to regulate blood sugar levels and reduce cholesterol. The probiotics found in Kefir can help with carbohydrate metabolism and improve the cholesterol profile in your body.

 

Enhances Mood and Sleep

 

Kefir contains tryptophan, an essential amino acid that is a precursor for the production of serotonin, a neurotransmitter associated with mood regulation and relaxation. Consuming Kefir, especially before bed, may help improve sleep quality and enhance mood.

 

Facilitates Wound Healing

 

The probiotics found in Kefir can promote wound healing by modulating the immune response

and facilitating the timely closure of wounds.Additionally, the bioactive compounds in Kefir have been shown to stimulate collagen synthesis, which is vital for wound healing and skin health.

 

Conclusion

With its rich concentration of probiotics and nutrients, Kefir stands out as a versatile and potent superfood, capable of delivering a multitude of health benefits. Whether you're looking to enhance your gut health, improve your immunity, or maintain strong bones, integrating Kefir into your diet is a step in the right direction towards achieving holistic health. This guide to Kefir health benefits has hopefully shed light on why Kefir is a probiotic powerhouse and an essential part of a balanced diet."

by Dr. Michal Domeny DNP, L.Ac, CD/N

Probiotics benefits - From Digestion to Immunity!

Nutrition Corner with Dr D 

Probiotics benefits -  From Digestion to Immunity!

In today's fast-paced world, maintaining good health is more important than ever. We often hear about the benefits of a healthy diet and regular exercise, but there's another crucial element that is often overlooked: our gut health. Our digestive system plays a significant role in our overall well-being, and one way to support its health is through the use of probiotics. In this article, we will explore the probiotics benefits and why we need them.

What Are Probiotics?

 

Probiotics are live microorganisms that provide numerous health benefits when consumed in adequate amounts. They are often referred to as "good bacteria" because they help maintain a healthy balance in our gut flora. The most common types of probiotics are strains of Lactobacillus and Bifidobacterium, which can be found in certain foods and supplements.

 

The Role of Gut Health

 

Our digestive system is home to trillions of microorganisms, collectively known as the gut microbiota. These microorganisms play a vital role in various aspects of our health, including digestion, immune function, and even mental well-being. However, an imbalance in the gut microbiota, known as dysbiosis, can lead to various health issues, such as digestive disorders, weakened immune system, and inflammation.

Benefits of Probiotics

 

Improved Digestive Health: Probiotics help maintain a healthy balance of bacteria in the gut, which promotes proper digestion and nutrient absorption. They can alleviate symptoms of digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

 

Enhanced Immune Function: A significant portion of our immune system resides in the gut. Probiotics support the immune system by stimulating the production of immune cells and enhancing their activity. This can help reduce the risk of infections and improve overall immune function.

 

Reduced Risk of Antibiotic-Associated Diarrhea:

Antibiotics can disrupt the natural balance of bacteria in the gut, often leading to diarrhea. Taking probiotics alongside antibiotics can help restore the balance and reduce the risk of antibiotic-associated diarrhea.

 

Management of Skin Conditions: Emerging research suggests that probiotics may play a role in managing certain skin conditions like eczema and acne. By modulating the immune response and reducing inflammation, probiotics may help alleviate symptoms and promote healthier skin.

 

Mental Well-being: The gut-brain connection is a bidirectional communication pathway between the gut and the brain. Probiotics may positively influence this connection and contribute to better mental well-being. Some studies have shown potential benefits of probiotics in reducing symptoms of anxiety and depression.

Food Sources of Probiotics

 

Probiotics can be naturally found in certain foods. Including these probiotic-rich foods in your diet can be a great way to support your gut health. Some common sources of probiotics include:

 

Yogurt: Look for yogurt labeled with live and active cultures, such as Lactobacillus acidophilus and Bifidobacterium bifidum.

 

Sauerkraut: Fermented cabbage that is rich in probiotics. Ensure it is unpasteurized for the presence of live cultures.

 

Kimchi: A traditional Korean side dish made from fermented vegetables. It contains various strains of probiotics.

 

Kefir: A fermented milk drink that is similar to yogurt but has a thinner consistency. It is packed with probiotics and can be a suitable option for those who are lactose intolerant.

Miso: A traditional Japanese seasoning made from fermented soybeans. It is commonly used in soups and sauces and provides probiotic benefits

 

Choosing the Right Probiotic Supplement

 

While incorporating probiotic-rich foods into your diet is beneficial, sometimes it may be necessary to supplement with probiotics, especially if you have specific health concerns or dietary restrictions. When selecting a probiotic supplement, consider the following factors:

 

Strain Specificity: Different strains of probiotics have varying effects on the body. Research the specific strains that have been studied and shown benefits for your particular health concerns.

 

CFU Count: CFU (colony-forming units) refers to the number of viable bacteria in a probiotic supplement. Higher CFU counts generally indicate a more potent product, but it's essential to choose a dosage appropriate for your needs.

 

Survivability: Probiotics need to survive the acidic environment of the stomach to reach the intestines effectively. Look for supplements with enteric coating or time-release capsules to ensure the bacteria's survival.

 

Quality and Reputation: Choose reputable brands that have undergone third-party testing for quality and purity. Look for certifications such as Good Manufacturing Practices (GMP) to ensure the product's reliability.

 

Storage and Expiration: Probiotics are live organisms that can lose their potency over time. Check the expiration date and follow the recommended storage instructions to maintain their effectiveness.

Incorporating Probiotics into Your Routine

 

To optimize the benefits of probiotics, it's important to establish a healthy routine. Here are some tips to help you incorporate probiotics into your daily life:

 

Choose a Variety of Probiotics: Different strains of probiotics have different benefits. Incorporate a variety of probiotic-rich foods or consider rotating between different supplements to diversify your gut microbiota.

 

Consistency is Key: Regular consumption of probiotics is essential to maintain a healthy balance of gut bacteria. Make it a habit to include probiotic-rich foods or take your probiotic supplement daily.

 

Pair Probiotics with Prebiotics: Prebiotics are types of fiber that act as food for probiotics. Consuming prebiotic-rich foods like garlic, onions, bananas, and oats can help nourish the beneficial bacteria in your gut.

Consider Timing: Some people find it beneficial to take probiotics with meals, as it can aid in the survival of the bacteria through the acidic environment of the stomach. However, follow the instructions on your specific probiotic supplement for the best timing.

 

Monitor Your Body's Response: Pay attention to how your body responds to probiotics. If you experience any adverse effects or if your symptoms worsen, consult with a healthcare professional.

 

Conclusion

 

In conclusion, probiotics play a vital role in supporting our gut health and overall well-being. From improving digestion and boosting immune function to managing skin conditions and promoting mental well-being, the benefits of probiotics are extensive. Whether through probiotic-rich foods or supplements, incorporating these beneficial bacteria into your routine can have a positive impact on your health. Remember to choose high-quality probiotic products and consult with a healthcare professional if you have any specific health concerns. Prioritize your gut health and enjoy the benefits that probiotics can provide.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Managing Blood Sugar at Night: Dawn Phenomenon and Diabetes

Nutrition Corner with Dr D 

Managing Blood Sugar at Night: Dawn Phenomenon and Diabetes

Diabetes management takes no break, even as you slumber. The overlooked challenge is nighttime blood sugar control. Astonishingly, it plays a crucial role in overall diabetes management. A secret saboteur, high blood sugar levels while you sleep resulting in what's known as Dawn Phenomenon , can derail your hard-won daytime control.

Understanding the Nighttime Challenge

 

The Impact of Sleep on Blood Sugar

 

Emerging research has shed light on the intricate interplay between sleep and blood sugar control, highlighting a connection that goes beyond surface-level understanding.

 

Recent studies, including a 2021 report from the Journal of Sleep Research, found that both sleep quality and duration have profound impacts on blood glucose regulation. When our peaceful slumber is disrupted or cut short, it can throw off our body's ability to regulate blood sugar, leading to higher glucose levels.

 

This research underscores the fundamental role of sleep in glucose metabolism and overall diabetes management, thereby emphasizing the necessity for adequate, restful sleep in maintaining balanced blood sugar levels.

The Dawn Phenomenon

 

There's a phenomenon known to those with diabetes as the 'Dawn Phenomenon.' It's a mysterious early morning rise in blood sugar levels, which occurs even before the breakfast toast hits the table. Despite being a natural body response, this phenomenon is surprisingly amplified in individuals with diabetes. The resulting high fasting glucose readings not only disrupt the daytime glucose control but also confound the overall diabetes management. However, becoming aware of this phenomenon is the first step to gaining control over it.

 

III. Strategies to Optimize Nighttime Blood Sugar Control

 

Evening Meal and Snack Timing

 

The timing of evening meals and snacks is a crucial factor in nighttime blood sugar control. By adhering to strategic meal planning supported by the latest research, one can effectively regulate blood sugar levels throughout the night. A study published in the "Nutrients" journal in 2018 suggested that consuming dinner at least three hours before bedtime can significantly lower the risk of high blood sugar levels at night.

 

Furthermore, incorporating a small, well-balanced snack roughly 30 minutes to an hour before bedtime can help prevent overnight hypoglycemia. This practice, endorsed by the American Diabetes Association, ensures more stable blood sugar levels throughout the night, leading to better overall diabetes management. This strategy of early dinner and a pre-sleep snack provides a simple yet effective way to enhance nighttime blood sugar control.

Carbohydrate Choices at Night

 

The selection of carbohydrates for your evening meals and snacks can also have a significant impact on nighttime blood sugar control. While it might be a surprise to some, not all carbohydrates affect blood sugar levels in the same manner.

 

For instance, low glycemic index (GI) foods - those that are digested and absorbed slowly, causing a gradual rise in blood sugar levels - can be a beneficial choice for nighttime consumption. Foods like whole grains, legumes, and certain fruits and vegetables fall into this category.

 

A 2020 review in "Diabetes & Metabolism" noted that incorporating low-GI foods into the diet of people with diabetes could improve overall blood sugar control, making them a smart choice for evening meals and snacks.

Physical Activity and Exercise

 

Physical activity and exercise pack a powerful punch when it comes to nighttime blood sugar control. Engaging in physical activity prompts an increase in GLUT-4, a protein crucial for glucose uptake in our muscles.

 

This effect, coupled with exercise's ability to enhance glucose tolerance and insulin sensitivity, can lead to a significant reduction in blood glucose levels within 20 to 72 hours.

 

The level of reduction is dependent on various factors such as the intensity, form, and duration of the exercise, as well as the time of observation.

 

Research has indicated that moderate-intensity endurance training can effectively lower blood glucose levels. Conversely, light and brief resistance and endurance training don't seem to yield the same effect.

 

Among the various forms of exercise, aerobic workouts are found to have the most pronounced acute hypoglycemic effects. A consistent regimen of moderate-intensity aerobic exercise, spread over three consecutive days, has been confirmed as the most effective exercise program for managing blood glucose levels.

 

The researchers discovered that moderate aerobic exercise before breakfast had a significant impact on the control of blood glucose levels, especially in individuals with Type 2 Diabetes. They observed that this routine was highly effective in curbing the rise of blood glucose levels that typically occurs at dawn in these patients.

 

In particular, the marked improvement of blood glucose levels one hour before breakfast served as strong evidence. This finding suggested that exercising before the first meal of the day could be a potent strategy to tackle fasting hyperglycemia.

 

Moreover, the researchers found that blood glucose levels were also notably better after breakfast. This indicated that morning exercise could potentially enhance the management of the extended Dawn Phenomenon, thereby further improving blood glucose control throughout the day.

Medication Adjustments

 

Nighttime blood sugar control may also necessitate specific medication adjustments. While it's essential to adhere to your prescribed diabetes treatment, certain tweaks might be needed to better manage your blood sugar levels during sleep.

 

But remember, any changes should be made under the guidance of healthcare professionals. They can provide personalized advice, ensuring safe and effective diabetes management.

Monitoring and CGM Usage

 

The innovative use of continuous glucose monitoring (CGM) during sleep has emerged as a game-changer in nighttime blood sugar control. This technology allows for real-time tracking of glucose levels, providing a clear picture of blood sugar patterns during the night.

 

And the technology keeps getting better. Recent advancements have improved the accuracy and usability of CGM devices, revolutionizing the way we manage diabetes.

 

Conclusion

 

In conclusion, effective nighttime blood sugar control is a crucial aspect of diabetes management. From the quality of sleep and the understanding of the Dawn Phenomenon to strategic meal planning, careful carbohydrate choices, regular exercise, medication adjustments, and the use of CGM, there are multiple strategies that can help.

 

However, remember that each person's needs are unique. It's always recommended to consult healthcare professionals for personalized guidance. Explore further resources and strive for better control - because a good night's sleep is not just about rest, it's about health too.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Melatonin’s less known health benefits

Nutrition Corner with Dr D 

Melatonin’s less known health benefits

Melatonin, a hormone produced naturally by the pineal gland in the brain, has been gaining popularity as a supplement for sleep and jet lag. But did you know that melatonin is not just a hormone that regulates our sleep-wake cycle? Melatonin has been found to have many other health benefits, such as boosting the immune system, improving mood, and protecting against neurodegenerative diseases. In this article we will explore melatonin’s less known health benefits.

II. Health Benefits of Melatonin

 

Anxiety and Depression

 

Melatonin influences mood through its interaction with serotonin, a neurotransmitter that plays a crucial role in regulating emotions. Serotonin is often referred to as the "feel-good" neurotransmitter because it contributes to feelings of happiness and well-being. Imbalances in serotonin levels are associated with mood disorders such as anxiety and depression. Melatonin can indirectly affect serotonin by influencing its synthesis and release in the brain, thus potentially improving mood.

 

Additionally, melatonin possesses antioxidant properties, meaning it can help neutralize harmful free radicals and reduce oxidative stress. Oxidative stress occurs when there is an imbalance between the production of free radicals and the body's ability to counteract their harmful effects. Chronic stress and depression can contribute to oxidative stress in the brain, leading to damage to brain cells and worsening symptoms of anxiety and depression. Melatonin's antioxidant activity helps protect against this damage, potentially mitigating the negative effects of stress and depression on mental health.

 

Furthermore, melatonin's role in regulating sleep can indirectly impact anxiety and depression. Sleep disturbances, such as insomnia or disrupted sleep patterns, are common symptoms of both anxiety and depression. By improving sleep quality and quantity, melatonin can help alleviate some of the symptoms associated with these mental health conditions. Restorative sleep promotes emotional well-being and can enhance overall mood stability.

Migraines

 

Migraine headaches are often triggered by changes in sleep patterns. Melatonin has been found to reduce the frequency and intensity of migraines by regulating sleep patterns. Melatonin plays a vital role in the circadian rhythm, the internal biological clock that helps regulate the sleep-wake cycle. Disruptions in this cycle, such as irregular sleep patterns or insufficient sleep, can trigger migraines in susceptible individuals. By helping to regulate sleep patterns, melatonin can provide a potential avenue for managing migraines.

 

Studies have shown that melatonin supplementation can be effective in reducing the frequency and intensity of migraines. By taking melatonin at a consistent time each night, individuals may experience improvements in their sleep quality and duration, leading to a reduction in migraine occurrences.

 

Furthermore, melatonin's influence on other biological processes may also contribute to its efficacy in migraine management. It has been suggested that melatonin's antioxidant and anti-inflammatory properties could play a role in mitigating migraine symptoms. Migraines are often associated with inflammation and oxidative stress in the brain, which can worsen headache severity. Melatonin's ability to reduce oxidative stress and combat inflammation may help alleviate migraine symptoms and prevent their onset.

 

Cancer

 

Studies have shown that melatonin can inhibit the growth of cancer cells and reduce the risk of developing certain types of cancer, including breast, prostate, and colorectal cancer. Cancer is characterized by uncontrolled cell growth and the ability of cancer cells to invade surrounding tissues. Melatonin has been shown to exert anti-cancer effects through various mechanisms.

 

One of the key ways melatonin acts is by regulating the activity of estrogen, a hormone that plays a significant role in the development of hormone-related cancers like breast and prostate cancer. Melatonin can suppress estrogen production and signaling, thereby inhibiting the growth of hormone-sensitive cancer cells.

 

Additionally, melatonin demonstrates antioxidant properties, which can help protect cells from DNA damage caused by harmful free radicals. By neutralizing free radicals and reducing oxidative stress, melatonin can help prevent mutations and abnormalities in DNA that can contribute to cancer development.

 

Moreover, melatonin influences various cellular processes involved in cancer progression, including cell proliferation, apoptosis (programmed cell death), and angiogenesis (the formation of new blood vessels to support tumor growth). It has been observed that melatonin can inhibit the proliferation of cancer cells, induce apoptosis in cancer cells, and inhibit the formation of new blood vessels, ultimately impeding tumor growth and metastasis.

 

Several clinical studies have provided evidence supporting the potential cancer-fighting properties of melatonin. Research on breast cancer, in particular, has shown that melatonin can inhibit the growth of breast cancer cells, reduce the invasiveness of tumors, and enhance the effectiveness of certain anti-cancer treatments.

Cardiovascular Diseases

 

Melatonin has been found to have protective effects on the cardiovascular system. It can reduce blood pressure, lower cholesterol levels, and prevent the formation of blood clots. Melatonin has been shown to possess antihypertensive properties, meaning it can help lower blood pressure levels. It achieves this by dilating blood vessels and promoting vasodilation, which allows for improved blood flow and reduces the strain on the heart.

 

Furthermore, melatonin has demonstrated the ability to influence lipid metabolism, specifically in relation to cholesterol. High levels of cholesterol, particularly LDL (low-density lipoprotein) cholesterol, can contribute to the formation of atherosclerosis, a condition characterized by the build-up of plaque in the arteries. This plaque can lead to blockages and increase the risk of heart attacks and strokes. Melatonin has been found to reduce LDL cholesterol levels while promoting the production of HDL (high-density lipoprotein) cholesterol, which is considered "good" cholesterol due to its protective effects on the cardiovascular system.

 

In addition to its impact on blood pressure and cholesterol, melatonin can help prevent the formation of blood clots, medically known as thrombosis. Blood clots can block blood vessels and impede blood flow, potentially causing serious cardiovascular complications. Melatonin exerts an anticoagulant effect by inhibiting platelet aggregation and reducing the activity of clotting factors, thereby reducing the risk of abnormal clot formation.

Neurodegenerative Disorders

 

Melatonin has been found to have neuroprotective properties that can help slow down the progression of neurodegenerative disorders such as Alzheimer's and Parkinson's disease.

 

Overall, melatonin has numerous health benefits beyond its role in regulating sleep patterns. As with any supplement, it's important to talk to your healthcare provider before taking melatonin to ensure that it's safe for you and won't interact with any medications you're taking.

 

One of the key factors contributing to neurodegenerative disorders is oxidative stress and the accumulation of harmful molecules called free radicals in the brain. Melatonin, with its potent antioxidant properties, can help neutralize free radicals and reduce oxidative stress. By doing so, it helps protect neurons from damage and degeneration, thereby slowing down the progression of neurodegenerative diseases.

 

Moreover, melatonin has been found to exhibit anti-inflammatory effects in the brain. Chronic inflammation is closely associated with the development and progression of neurodegenerative disorders. By reducing inflammation, melatonin can mitigate the detrimental effects of inflammatory processes in the brain and provide a protective environment for neurons.

 

In addition to its antioxidant and anti-inflammatory properties, melatonin influences other essential mechanisms involved in neurodegenerative disorders. It regulates the production and clearance of beta-amyloid, a protein implicated in the formation of plaques in Alzheimer's disease. By modulating beta-amyloid metabolism, melatonin can help reduce the accumulation of these plaques, which are known to contribute to cognitive decline in Alzheimer's patients.

 

Furthermore, melatonin has been shown to enhance the activity of antioxidant enzymes and promote mitochondrial function. Mitochondria are responsible for producing energy within cells and play a crucial role in neuronal health. Dysfunction of mitochondria is observed in neurodegenerative disorders, and melatonin's ability to support mitochondrial function can help preserve neuronal integrity and function.

 

 

III. Dosage of Melatonin

 

Recommended Dosage

 

For insomnia, which refers to difficulty falling asleep or staying asleep, the recommended dosage of melatonin typically ranges from 1 to 5 milligrams. It is generally recommended to take melatonin about 30 minutes to an hour before bedtime to help initiate sleep. Starting with a lower dose and gradually increasing if necessary is often recommended to find the optimal dosage for an individual's specific needs.

 

In the case of jet lag, a temporary sleep disorder caused by crossing multiple time zones, melatonin can be used to help reset the sleep-wake cycle. The recommended dosage for jet lag can range from 1 to 8 milligrams, depending on the severity of symptoms and the individual's response. Melatonin is usually taken before bedtime in the new time zone, typically starting a few days before travel and continuing for a few days after arrival.

 

For other sleep-related disorders or disturbances, such as shift work sleep disorder or delayed sleep phase syndrome, the recommended dosage of melatonin can vary. It is essential to consult with a healthcare professional to determine the appropriate dosage and timing based on the specific condition and individual circumstances.

 

It is worth noting that melatonin is generally considered safe for short-term use, but long-term safety and optimal dosing for various conditions are still areas of ongoing research. Additionally, it is important to follow the recommended dosage and not exceed the suggested limits, as higher doses of melatonin may not necessarily provide better results and could potentially cause adverse effects.

Factors Affecting Dosage

 

Several factors affect the appropriate dosage of melatonin for an individual. These include age, weight, gender, and the specific condition it is being used to treat. Older individuals may require lower dosages of melatonin, while younger individuals may require higher doses. Similarly, individuals with a higher body weight may need higher dosages, while those with a lower body weight may require lower doses. Furthermore, women may require lower doses of melatonin than men due to differences in metabolism.

 

IV. Safety of Melatonin

Melatonin is generally considered safe, but as with any supplement, it is important to understand its potential risks and side effects.

 

Short-term Safety:

 

Short-term use of melatonin, usually defined as several weeks to several months, has been shown to be safe in most people. Side effects are generally mild and may include dizziness, headache, nausea, and drowsiness. Melatonin may also cause vivid dreams or nightmares in some people, but this effect is usually temporary.

Long-term Safety:

 

Long-term safety data on melatonin supplements is limited, as most studies have focused on short-term use. However, some studies suggest that long-term use of melatonin supplements may be safe for most people when taken at appropriate doses. However, as with any supplement, it is important to talk to your doctor before taking melatonin regularly.

 

Side Effects:

 

Melatonin supplements may cause several side effects, including daytime sleepiness, dizziness, headaches, and nausea. Additionally, some people may experience changes in blood pressure, body temperature, or mood when taking melatonin. It may also cause a rapid heart rate or trigger asthma symptoms in some people. It is important to discontinue use and seek medical attention if any concerning side effects occur.

 

Melatonin and effect on blood glucose:

 

There is some evidence to suggest that melatonin may have an effect on blood glucose levels. Some studies have shown that taking melatonin supplements may lower blood glucose levels in people with type 2 diabetes.

 

Several studies have indicated that melatonin supplementation could potentially lower blood glucose levels in individuals with type 2 diabetes. Melatonin's mechanism of action in relation to blood glucose control is not fully understood, but it is believed to involve various pathways. One possible mechanism is through the activation of melatonin receptors in the pancreas, which may influence insulin secretion and enhance insulin sensitivity. Insulin is the hormone responsible for regulating blood glucose levels, and improved insulin action can lead to better glucose control.

 

Moreover, melatonin has been shown to exhibit antioxidant and anti-inflammatory properties, which may contribute to its potential benefits on blood glucose regulation. Chronic inflammation and oxidative stress play a role in the development and progression of insulin resistance and type 2 diabetes. By reducing inflammation and oxidative stress, melatonin could potentially improve overall glucose metabolism and insulin sensitivity.

 

It is important to note that while some studies have shown promising results, the evidence regarding melatonin's impact on blood glucose levels is still limited and not fully conclusive. The existing research varies in terms of study design, dosages used, and participant characteristics, making it challenging to draw definitive conclusions.

 

V. Conclusion

In conclusion, melatonin is a hormone produced naturally by the body that plays a crucial role in regulating sleep-wake cycles. Melatonin supplements have gained popularity due to their potential health benefits in treating various sleep disorders, anxiety, depression, migraines, cancer, and cardiovascular and neurodegenerative diseases. Recent studies have also shown that melatonin may have positive effects on blood glucose regulation. The recommended dosage of melatonin varies depending on the individual's age, health status, and sleep condition. It is generally safe for short-term use, but long-term safety data is limited. Side effects of melatonin are usually mild and include dizziness, headaches, and daytime drowsiness. It is important to consult with a healthcare provider before taking melatonin supplements, especially if you have a pre-existing medical condition or are taking other medications. In summary, melatonin has potential health benefits and may be a useful supplement for those experiencing sleep issues or other health conditions. However, further research is needed to fully understand its long-term effects and to develop standardized dosing guidelines. As with any supplement, it is important to approach melatonin use with caution and always consult with a healthcare professional.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Metabolic Syndrome Surprises: What You Didn't Know

Nutrition Corner with Dr D 

Metabolic Syndrome Surprises: What You Didn't Know

Metabolic Syndrome, a cluster of health conditions, has become a hidden epidemic with far-reaching consequences. Recent research unveils surprising aspects of this syndrome, providing insight into lesser-known components and their impact on overall health. In this article, we delve into the latest findings, revealing the astonishing prevalence of Metabolic Syndrome and its connection to modern lifestyles.

The Prevalence of Metabolic Syndrome: A Hidden Epidemic

 

Recent statistics and global trends

 

According to the International Diabetes Federation, roughly 20-25% of the global adult population has Metabolic Syndrome, with prevalence rates continuing to rise. Disturbingly, it is not limited to adults, as children and adolescents are also being affected. The increase in sedentary lifestyles, unhealthy diets, and obesity has contributed to this alarming trend.

 

High-risk populations and age groups

 

Certain ethnic groups, such as South Asians, Hispanics, and African Americans, have a higher risk of developing Metabolic Syndrome. Additionally, the prevalence increases with age, affecting approximately 40% of individuals over the age of 60. Women, especially those with polycystic ovary syndrome (PCOS), are also at an increased risk.

The connection with modern lifestyles

 

Modern lifestyles, characterized by long working hours, sedentary habits, and high-stress environments, have contributed significantly to the prevalence of Metabolic Syndrome. The rise in processed and high-sugar foods has led to poor nutrition and weight gain, further exacerbating the problem.

 

The Lesser-Known Components of Metabolic Syndrome

 

Inflammation and oxidative stress

 

Research indicates that low-grade inflammation and oxidative stress play a crucial role in the development of Metabolic Syndrome. These factors contribute to insulin resistance, endothelial dysfunction, and the progression of cardiovascular diseases.

 

Hormonal imbalances and gut health

 

Hormonal imbalances, such as elevated cortisol levels, can contribute to Metabolic Syndrome by promoting insulin resistance and weight gain. Additionally, lea, including the composition of gut microbiota, has been found to influence metabolic health and the development of obesity and insulin resistance.

 

Environmental factors and toxin exposure

 

Environmental factors, including exposure to endocrine-disrupting chemicals (EDCs) and air pollution, have been linked to Metabolic Syndrome. These toxins can interfere with hormone regulation, leading to weight gain and insulin resistance.

Surprising Consequences of Metabolic Syndrome

 

Non-alcoholic fatty liver disease (NAFLD)

 

NAFLD is a growing concern among those with Metabolic Syndrome. It occurs when excess fat accumulates in the liver, leading to inflammation and liver damage. Recent studies show a strong correlation between Metabolic Syndrome and the development of NAFLD.

 

Cognitive decline and dementia

 

Emerging research suggests that Metabolic Syndrome can contribute to cognitive decline and increased risk of dementia. Insulin resistance, inflammation, and vascular dysfunction, all components of Metabolic Syndrome, are known to affect brain health and function.

Sleep disorders and mood changes

 

Individuals with Metabolic Syndrome are more likely to experience sleep disorders, such as sleep apnea and insomnia. Additionally, there is a link between Metabolic Syndrome and mood disorders, including depression and anxiety.

 

Cutting-Edge Research and Potential Treatments

 

Novel biomarkers and diagnostic tools

 

Scientists are exploring new biomarkers and diagnostic tools to better understand and manage Metabolic Syndrome. These advancements could help identify individuals at risk earlier, allowing for more effective intervention and treatment.

 

Emerging therapies and personalized medicine

 

Emerging therapies, such as targeted drug delivery systems and personalized medicine, offer promising potential for treating Metabolic Syndrome. By tailoring treatments to an individual's unique genetic and metabolic profile, healthcare professionals can optimize patient outcomes and minimize side effects.

 

The role of gut microbiome in metabolic syndrome

 

The gut microbiome, which consists of trillions of microorganisms living in our digestive system, has a profound impact on various aspects of our health, including metabolism. Recent research has shed light on the intricate relationship between the gut microbiome and Metabolic Syndrome, emphasizing the importance of maintaining a balanced gut flora for overall metabolic health.

 

Dysbiosis, an imbalance in the gut microbiome, has been linked to Metabolic Syndrome. The presence of harmful bacteria or a lack of beneficial bacteria can lead to inflammation, increased intestinal permeability, and altered immune function. These changes can contribute to insulin resistance, impaired glucose metabolism, and the development of obesity, which are key components of Metabolic Syndrome.

 

Several factors can influence the composition of the gut microbiome, including diet, lifestyle, genetics, and environmental exposures. A diet high in refined carbohydrates, sugars, and unhealthy fats can promote the growth of harmful bacteria, while a diet rich in fiber, prebiotics, and plant-based foods can support the growth of beneficial bacteria.

 

Interventions targeting the gut microbiome have shown promise in the prevention and treatment of Metabolic Syndrome. These strategies include use of probiotics and prebiotics.

Lifestyle Changes for Prevention and Reversal

 

Stress management and mental health

 

Managing stress and prioritizing mental health are essential for preventing and reversing Metabolic Syndrome. Techniques such as mindfulness, meditation, and regular counseling can help reduce stress and improve mental wellbeing, ultimately promoting metabolic health.

 

Dietary strategies and functional foods

 

Adopting a balanced and nutrient-dense diet can significantly impact Metabolic Syndrome. Consuming more whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, while minimizing processed and high-sugar foods, is crucial. Additionally, functional foods, such as those rich in omega-3 fatty acids, antioxidants, and fiber, can help improve metabolic health.

Physical activity and its impact on metabolic health

 

Regular physical activity is a key component of prevention and treatment for Metabolic Syndrome. Exercise helps improve insulin sensitivity, reduce inflammation, and promote weight loss. Incorporating both aerobic and resistance training can lead to significant improvements in metabolic health.

 

Conclusion

 

Metabolic Syndrome is a hidden epidemic with far-reaching consequences, affecting millions of people worldwide. By understanding the lesser-known components and surprising consequences of this syndrome, we can make informed decisions about our health. Cutting-edge research and potential treatments offer hope for more effective management of Metabolic Syndrome. However, prevention remains the best medicine, and adopting a healthy lifestyle, including stress management, proper nutrition, and regular physical activity, is crucial in combating this global health crisis.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Food cravings: Unveil the Secrets to Curb Your Food Cravings

Nutrition Corner with Dr D 

Food cravings: Unveil the Secrets to Curb Your Food Cravings

Welcome to a world of shocking discoveries about food cravings. This article will dive into surprising triggers, bizarre craving-busting methods, and new scientific findings that will leave you astonished. So, let's begin our exploration of the hidden secrets behind your irresistible food cravings.

Surprising food craving triggers

 

Sleep deprivation

 

Recent studies have shown that lack of sleep increases ghrelin, the hunger hormone, leading to intensified food cravings. Surprisingly, just one night of poor sleep can make you crave high-calorie, sugary foods the next day.

 

Hormonal fluctuations

 

Hormones play a vital role in our cravings, and research suggests that hormonal changes during menstruation, pregnancy, and menopause can cause intense food cravings. For instance, studies have found that women may experience heightened cravings for chocolate during their menstrual cycles.

 

Stress and emotional eating

 

It's shocking, but stress can lead to binge eating or emotional eating. A recent study discovered that cortisol, the stress hormone, can trigger cravings for comfort foods, leading to overeating and weight gain.

Social media influence

 

Surprisingly, scrolling through food images on social media can increase cravings. A study found that visually appealing food photos stimulate the brain's reward system, leading to an increased desire for those foods.

 

Dehydration

 

Did you know that thirst can masquerade as hunger? Recent research indicates that dehydration can trigger food cravings, particularly for salty and sweet snacks, as your body tries to obtain water through the foods you eat.

 

II. Bizarre yet effective craving-busting methods

 

Sniffing certain scents

 

Astonishingly, sniffing scents like peppermint, vanilla, or green apple can reduce cravings. Research has shown that these scents have a calming effect and can trick your brain into feeling satisfied.

 

Acupuncture and acupressure

 

Can acupuncture and acupressure help curb cravings? Recent studies suggest that these ancient techniques can suppress appetite by stimulating specific points on the body linked to hunger and cravings.

 

Color psychology

 

Color psychology reveals that certain colors can influence your appetite. A surprising study found that using blue plates, for example, can suppress hunger, as blue is considered an appetite suppressant.

 

Mindful eating meditation

 

Mindfulness meditation can help control food cravings by fostering self-awareness and promoting healthier eating habits. Researchers have discovered that practicing mindful eating can reduce cravings and emotional eating.

 

Tapping techniques

 

Tapping, or Emotional Freedom Technique (EFT), is a controversial yet intriguing method to manage cravings. Studies have shown that tapping on specific acupressure points can help reduce cravings and emotional eating.

III. The science of food addiction

 

Role of dopamine and serotonin

 

Dopamine and serotonin, two essential neurotransmitters in the brain, have a significant impact on food cravings. These chemicals are responsible for regulating various aspects of mood, appetite, and reward, making certain foods difficult to resist.

 

Dopamine, often referred to as the "feel-good" neurotransmitter, is closely associated with the brain's reward system. Consuming palatable foods, especially those high in sugar and fat, can trigger the release of dopamine, leading to feelings of pleasure and satisfaction. Over time, the brain may develop a dependence on these foods to maintain dopamine levels, causing intense cravings.

 

Serotonin, on the other hand, is known as the "happiness hormone." It plays a crucial role in regulating mood, sleep, and appetite. Low serotonin levels can contribute to cravings for carbohydrate-rich foods, as these foods can boost serotonin production in the brain. This is why people may crave comfort foods when they're feeling down or stressed.

Understanding the role of dopamine and serotonin in food cravings can help individuals develop strategies to manage their cravings more effectively. This may include adopting a balanced diet, engaging in regular physical activity, and practicing stress reduction techniques to support healthy neurotransmitter levels and reduce the likelihood of food cravings.

 

How sugar hijacks the brain

 

The way sugar hijacks the brain is both fascinating and alarming. When we consume sugar, it activates the brain's reward system, specifically the mesolimbic dopamine pathway. Dopamine, a neurotransmitter associated with pleasure and reward, is released in response to sugar intake, creating a feeling of satisfaction and happiness.

 

This dopamine release conditions the brain to seek more sugary foods, resulting in a vicious cycle of cravings and dependence. Over time, the brain may require more sugar to elicit the same dopamine response, leading to increased sugar consumption and a higher risk of developing health issues such as obesity, type 2 diabetes, and heart disease.

 

Moreover, research has shown that sugar addiction can mirror the effects of drug addiction, with withdrawal symptoms such as irritability, fatigue, and anxiety occurring when sugar intake is reduced. To break free from the grasp of sugar addiction, it is crucial to adopt healthier eating habits, reduce sugar intake gradually, and find alternative sources of pleasure and reward that don't involve unhealthy foods

 

Food cravings and genetics

 

Genetics may influence food cravings. A study discovered that certain gene variants can affect an individual's susceptibility to cravings for sweet or fatty foods.

 

The "second brain" - gut-brain connection

 

The gut-brain connection, often referred to as the "second brain," plays a crucial role in our cravings. This connection exists due to the extensive network of neurons lining the gut, known as the enteric nervous system (ENS), which communicates with the central nervous system (CNS) through the vagus nerve.

 

Recent research has shown that gut bacteria, which form the gut microbiome, can influence food cravings and dietary choices by producing neurotransmitters such as serotonin, dopamine, and GABA. These chemicals can affect mood, appetite, and even decision-making.

 

Furthermore, certain types of gut bacteria can thrive on specific nutrients, leading them to "manipulate" our cravings to favor their preferred food source. For example, bacteria that feed on sugar may trigger sugar cravings to ensure their survival. This fascinating interplay between the gut microbiome and the brain sheds new light on how our gut health can impact our food cravings and overall wellbeing.

Withdrawal symptoms from certain foods

 

Recent studies have found that withdrawal symptoms from certain foods, like sugar and caffeine, can be similar to those experienced during drug withdrawal. This shocking discovery highlights the addictive nature of some foods.

 

IV. Unconventional dietary approaches to curb cravings

 

Intermittent fasting

 

Intermittent fasting has been found to help curb cravings and improve appetite control. Studies show that fasting periods can regulate hunger hormones and reduce overall calorie intake.

 

"Crowding out" unhealthy foods

 

An interesting approach to reduce cravings is "crowding out" unhealthy foods by adding more nutritious options to your diet. Researchers found that by consuming more fruits, vegetables, and whole grains, individuals naturally craved less junk food.

Carb cycling

 

Carb cycling, alternating between high and low-carb days, has been shown to help manage food cravings. This approach can improve insulin sensitivity and help maintain a healthy weight.

 

High-protein or high-fiber diets

 

Surprisingly, high-protein and high-fiber diets can reduce cravings. Studies suggest that these diets promote satiety and regulate appetite, making it easier to resist unhealthy temptations.

 

Preemptive indulgence

 

An unconventional tactic to curb cravings is preemptive indulgence. Allowing yourself small, controlled portions of your favorite treats can prevent binging and satisfy cravings in a healthier way.

 

Conclusion

 

In conclusion, the secrets behind food cravings are both shocking and enlightening. From surprising triggers to bizarre craving-busting methods and groundbreaking scientific discoveries, these revelations can help you better understand and manage your cravings. Armed with this knowledge, you can confidently take control of your appetite and make healthier choices for a happier, more balanced life.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Vitamin D Benefits : Facts that'll Change Your Perspective

Nutrition Corner with Dr D 

Vitamin D Benefits : Facts that'll Change Your Perspective

Vitamin D, often known as the "sunshine vitamin," plays a crucial role in our health. This article reveals surprising sources, recent research on immunity, geographic disparities, mental health connections, cardiovascular impacts, and debunks common myths surrounding vitamin D. So  lets talk about the major vitamin D benefits that have been supported by research studies.

I. Surprising Vitamin D Sources

 

Uncommon food sources

 

While most people are aware of common vitamin D food sources such as fatty fish and eggs, recent research has revealed some lesser-known sources. Mushrooms exposed to UV light, for example, can contain significant amounts of vitamin D. Some varieties of wild mushrooms, like maitake and chanterelles, are also high in vitamin D. Another surprising source is algae, specifically lichen-derived D3, which is a vegan-friendly option.

 

Fortified products

 

Many countries have introduced fortification programs to ensure adequate vitamin D intake among their population. Fortified foods such as milk, orange juice, and breakfast cereals can provide substantial amounts of vitamin D. Additionally, plant-based milk alternatives like almond, soy, and oat milk are often fortified with vitamin D, catering to those with dietary restrictions or preferences.

UV exposure in unexpected places

 

Sunlight exposure is the primary source of vitamin D for most people, but new research has shown that some indoor environments can contribute to vitamin D synthesis. For instance, UV lamps used in plant growth chambers, reptile enclosures, and even nail salons may emit UVB radiation, stimulating vitamin D production. While these unconventional sources may not provide significant amounts of vitamin D, they contribute to a better understanding of the ways our body can produce this essential nutrient.

 

III. Vitamin D's Role in Immunity

 

Recent research findings

 

Research has increasingly highlighted the importance of vitamin D in immune system function. Vitamin D receptors are present on various immune cells, and the active form of vitamin D can modulate both innate and adaptive immune responses. Recent studies suggest that vitamin D deficiency may contribute to increased susceptibility to infections and impaired immune response.

 

COVID-19 connection

 

The COVID-19 pandemic has spurred interest in the role of vitamin D in immunity. Several studies have found a correlation between low vitamin D levels and increased risk of COVID-19 infection, severe symptoms, and mortality. While further research is needed to establish causation, these findings have prompted experts to recommend maintaining optimal vitamin D levels for immune support.

 

Autoimmune diseases

 

Vitamin D deficiency has been linked to a higher risk of autoimmune diseases, such as multiple sclerosis, rheumatoid arthritis, and type 1 diabetes. In these conditions, the immune system mistakenly attacks healthy tissues, and vitamin D is believed to play a role in regulating immune responses and preventing autoimmune reactions.

IV Geographic Disparity in Vitamin D Levels

 

Sunlight exposure variations

 

Geographic location has a significant impact on vitamin D levels due to variations in sunlight exposure. People living at higher latitudes or in areas with high levels of air pollution may have limited access to sunlight, leading to lower vitamin D levels. Additionally, cultural factors such as clothing and indoor-oriented lifestyles can also contribute to reduced sun exposure and vitamin D deficiency.

 

Effects on health disparities

 

The geographic disparities in vitamin D levels may contribute to health disparities among populations. For instance, certain regions with high rates of vitamin D deficiency may also experience higher prevalence of associated health conditions such as bone disorders, immune-related illnesses, and mental health issues.

Addressing the gap

 

To tackle the issue of geographic disparities in vitamin D levels, public health strategies have been developed, such as fortification programs, targeted supplementation campaigns, and health education initiatives. By raising awareness and providing accessible options for maintaining adequate vitamin D levels, these measures aim to address the gap and improve overall health outcomes.

 

Vitamin D and Mental Health

 

Brain function and mood regulation

 

Vitamin D plays a role in brain function, as it regulates the synthesis of neurotransmitters such as serotonin, which is responsible for mood regulation. Vitamin D receptors are also found throughout the brain, indicating its involvement in various neural processes.

 

Links to depression and anxiety

 

Several studies have established a connection between low vitamin D levels and an increased risk of depression and anxiety. Research has shown that people with vitamin D deficiency are more likely to experience symptoms of depression and anxiety, while supplementing with vitamin D has been found to improve mood and reduce depressive symptoms in some cases. However, more research is needed to determine the optimal dosage and duration of treatment.

 

Potential for treatment

 

As evidence of the link between vitamin D and mental health continues to grow, researchers are exploring the potential use of vitamin D supplementation as a treatment for depression and anxiety. Some studies have shown promising results, but more research is needed to establish the effectiveness of vitamin D supplementation as a standalone or adjunctive treatment for mental health conditions.

 

Vitamin D and Cardiovascular Health

 

Impact on hypertension and heart disease

 

Low levels of vitamin D have been associated with an increased risk of hypertension, heart disease, and stroke. Research suggests that vitamin D deficiency may contribute to the development of atherosclerosis, vascular inflammation, and other factors that increase cardiovascular risk.

 

Connection to stroke

 

Several studies have found a link between low vitamin D levels and an increased risk of stroke. It is believed that vitamin D may play a role in maintaining vascular health and preventing blood clot formation, which can lead to stroke.

 

Potential mechanisms and research insights

 

Vitamin D is thought to have several mechanisms through which it affects cardiovascular health. These include its anti-inflammatory properties, regulation of calcium and phosphate balance, and influence on vascular smooth muscle cell function. As research in this area continues to evolve, a better understanding of the relationship between vitamin D and cardiovascular health will help inform future prevention and treatment strategies.

VII. Debunking Common Vitamin D Myths

 

Sunscreen usage and Vitamin D absorption

 

A common myth is that using sunscreen prevents vitamin D synthesis. While sunscreen can reduce UVB radiation absorption, it does not completely block vitamin D production. Moreover, applying sunscreen is essential to protect against skin cancer, and maintaining adequate vitamin D levels can still be achieved through a combination of sunlight exposure, diet, and supplementation.

 

Tanning bed misconceptions

 

Tanning beds are often mistakenly believed to be a safe and effective way to obtain vitamin D. However, tanning beds primarily emit UVA radiation, which does not contribute to vitamin D synthesis. Furthermore, using tanning beds increases the risk of skin cancer and premature skin aging.

VIII. Vitamin D Toxicity: Presentation, Dangers, and Thresholds 

 

Presentation of Vitamin D toxicity

Vitamin D toxicity, also known as hypervitaminosis D, occurs when there is an excessive intake of vitamin D, usually from high-dose supplementation. The excess vitamin D leads to elevated levels of calcium in the blood, a condition known as hypercalcemia. The symptoms of vitamin D toxicity can vary but often include nausea, vomiting, constipation, weakness, fatigue, excessive thirst, frequent urination, and kidney stones. In severe cases, it can lead to confusion, heart rhythm abnormalities, and even kidney failure.

 

Dangers of Vitamin D toxicity

 

Vitamin D toxicity can pose serious health risks if left untreated. The increased calcium levels in the blood can result in the calcification of soft tissues and organs, such as the kidneys, blood vessels, and heart, causing long-term damage. Furthermore, vitamin D toxicity can increase the risk of bone loss and fractures, as the excess calcium in the blood can lead to the resorption of calcium from the bones. It is essential to recognize the symptoms of vitamin D toxicity and seek medical attention if you suspect an overdose.

 

Thresholds for Vitamin D toxicity

 

The threshold for vitamin D toxicity varies among individuals, but it generally occurs when blood levels of 25-hydroxyvitamin D (25(OH)D) exceed 150 ng/mL (375 nmol/L). It is important to note that vitamin D toxicity is unlikely to occur from sun exposure or consuming vitamin D-rich foods alone; it is typically a result of excessive supplementation.

To avoid vitamin D toxicity, it is crucial to adhere to the recommended dietary allowances (RDAs) for vitamin D, which vary based on age, sex, and life stage. For most adults, the RDA is 600-800 IU (15-20 mcg) per day. If you are considering high-dose vitamin D supplementation, it is important to consult a healthcare professional to determine the appropriate dosage and monitor your vitamin D levels to ensure safety.

 

Conclusion

In conclusion, understanding the importance of vitamin D and its diverse roles in our health is essential. From immunity and mental health to cardiovascular health, vitamin D plays a crucial part in maintaining our overall well-being. By raising awareness about lesser-known sources, addressing geographic disparities, and debunking common myths, we can ensure that individuals are well-equipped to make informed decisions about their vitamin D intake. As research continues to unveil new insights into the benefits and functions of vitamin D, it becomes increasingly evident that maintaining adequate levels is vital for a healthy and balanced lifestyle.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Nutrition Corner with Dr D 

Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Carrots are well-known for their health benefits, particularly when it comes to supporting the immune system and fighting cancer. This article delves into the lesser-known carrot phytochemicals and their effects on inflammation, along with other phytochemical-rich foods that can work synergistically with carrots to bolster their immune-boosting and anticancer properties. 

Carrot Phytochemicals and Their Benefits:

While carrots are famous for their beta-carotene content, they also contain a variety of other phytochemicals with anti-inflammatory properties that support the immune system. Some of these include:

 

Anthocyanins: Found in purple and red carrots, these powerful antioxidants reduce inflammation and help prevent cancer cell growth.

 

Falcarinol: A type of polyacetylene compound, falcarinol inhibits cancer cell growth by inducing apoptosis (programmed cell death) and preventing angiogenesis (formation of new blood vessels that tumors need to grow). It may also help reduce intestinal inflammation, supporting gut health and immune function.

 

Flavonoids (quercetin and kaempferol): These compounds have anti-inflammatory and anticancer properties, suppressing the production of pro-inflammatory cytokines and inhibiting cancer cell proliferation and metastasis.

Polyacetylenes (falcarindiol and falcarindiol-3-acetate): These phytochemicals exhibit anticancer properties, fighting against mycoplasma (small bacteria linked to various health issues, including some types of cancer) and supporting the immune system.

 

Carrots and Blood Sugar:

Carrots have a relatively high glycemic index (40-90), which may be concerning for those with diabetes or on a weight loss program. However, their fiber content and low calorie and carbohydrate count mean they won't significantly impact blood sugar levels unless consumed in large quantities. To further decrease the effect of carrots on blood sugar, add olive oil or nuts to your salad, as the fat and protein content slows down carbohydrate digestion and absorption, preventing blood sugar spikes. Moreover, the oil in these foods increases the absorption of fat-soluble nutrients like carotenoids.

 

Synergistic Effects with Other Phytochemical-Rich Foods:

Several other foods can help carrots create a synergistic effect on the immune system and increase their anticancer properties. These include:

 

Cruciferous vegetables (Cabbage, broccoli, cauliflower, and kale): Rich in glucosinolates, these compounds help deactivate carcinogens and inhibit cancer cell growth. Combining them with carrots enhances both foods' immune-boosting and anticancer effects.

Garlic and onions: Containing organosulfur compounds (allicin and diallyl disulfide), these vegetables have antimicrobial, anti-inflammatory, and anticancer properties. Pairing them with carrots provides a potent combination of phytochemicals that work together to support the immune system and combat cancer.

 

Turmeric: This popular spice contains curcumin, a powerful anti-inflammatory and antioxidant compound that inhibits cancer cell growth and reduces inflammation. Adding turmeric to carrot dishes enhances both ingredients' immune-boosting and anticancer properties.

 

Green tea: Rich in catechins (a type of flavonoid), green tea has potent antioxidant and anticancer properties that inhibit cancer cell growth and reduce inflammation. Drinking green tea with a carrot-rich meal enhances the immune-supporting and anticancer effects of both the tea and the carrots.

To optimize the benefits of these nutrients, blend them together to create a potent immune-boosting smoothie.

 

INGREDIENTS

For this nutritious shake, you'll need:

 

1 medium carrot, chopped

1 cup kale or spinach (cruciferous veggies)

1/4 cup chopped broccoli

1/2 small onion or 1 clove of garlic (allium veggies)

1/2 teaspoon turmeric powder

1/4 teaspoon black pepper (to enhance the absorption of curcumin from turmeric)

1 cup brewed green tea, cooled

1/2 cup unsweetened almond milk or any milk of your choice

1/2 ripe banana or 1/2 cup frozen mixed berries (for natural sweetness and added antioxidants)

A few ice cubes (optional)

 

 

INSTRUCTIONS:

Step 1: Start by brewing a cup of green tea and let it cool down. You can do this in advance or use cold green tea from the fridge.

Step 2: In a blender, add the chopped carrot, kale or spinach, broccoli, onion or garlic, turmeric powder, and black pepper.

Step 3: Pour in the cooled green tea and almond milk, which will provide a creamy base for your shake.

Step 4: Add the banana or frozen mixed berries for natural sweetness and an extra boost of antioxidants. If you're using frozen fruit, you may not need ice cubes. If using fresh fruit or you prefer a colder shake, add a few ice cubes.

Step 5: Blend everything together until smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure all the ingredients are fully combined.

Step 6: Pour your nutrient-packed shake into a glass and enjoy! You can also store it in the fridge for later, but it's best consumed fresh to maximize the benefits of the phytochemicals.

 

Roasted carrots with turmeric

A great and simple way to combine turmeric and carrots is by making a roasted carrot dish. Here's a quick recipe:

 

Ingredients:

 

1 pound (about 500 grams) carrots, peeled and cut into bite-sized pieces

2 tablespoons olive oil

1 teaspoon ground turmeric

Salt and pepper, to taste

Optional: 1/2 teaspoon ground cumin or coriander for additional flavor

 

Instructions:

 

Preheat your oven to 400°F (200°C).

In a large mixing bowl, combine the carrots, olive oil, and ground turmeric. Mix well until the carrots are evenly coated.

If desired, add ground cumin or coriander for additional flavor.

Season with salt and pepper to taste.

Spread the seasoned carrots evenly on a baking sheet lined with parchment paper.

Roast the carrots in the preheated oven for 25-30 minutes, or until they are tender and slightly browned. Stir occasionally for even cooking.

Remove from the oven and serve as a side dish or incorporate into salads, grain bowls, or wraps.

 

Conclusion

There you have it – a delicious, immune-boosting, and cancer-fighting shake that combines the power of carrots, cruciferous vegetables, allium vegetables, turmeric, and green tea. Enjoy this shake as a healthy and nutritious breakfast or snack to support your overall health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Oatmeal : Should You Avoid Oatmeal? Debunking the Myths

Nutrition Corner with Dr D 

Oatmeal : Should You Avoid Oatmeal? Debunking the Myths

Did you know that oatmeal, a staple in many breakfast menus, has been at the center of various debates? "Should you avoid oatmeal?" is a question that has left many health-conscious individuals puzzled. Oatmeal is widely regarded as a nutritious and versatile food option, packed with essential nutrients that provide numerous health benefits. However, it has also been shrouded in controversy, with some people advocating for its avoidance due to concerns such as gluten sensitivity, phytic acid content, and potential pesticide exposure. In this article, we aim to provide a balanced perspective on oatmeal consumption, addressing the key points of contention and offering valuable insights to help you make informed decisions about including oatmeal in your diet.

Nutritional profile of oatmeal

Oatmeal, a popular breakfast choice, boasts an impressive nutritional profile. Researchers have discovered that it is not only a rich source of fiber and protein, but it also contains various essential vitamins and minerals.

 

Fiber is one of oatmeal's standout nutrients. Current studies highlight the presence of two types of fiber in oats: soluble and insoluble. Soluble fiber, particularly beta-glucan, has gained attention for its potential to lower bad cholesterol levels. A 2011 study published in Nutrition Reviews found that consuming 3 grams of oat beta-glucan per day can reduce LDL cholesterol by 5-7%. Additionally, soluble fiber can help regulate blood sugar levels and promote satiety, which may aid in weight management.

 

Insoluble fiber, on the other hand, promotes healthy digestion. It adds bulk to the stool, preventing constipation and supporting regular bowel movements. A 2018 study published in the journal Nutrients highlighted the importance of dietary fiber intake in preventing various digestive disorders, including diverticular disease and constipation.

 

Oatmeal also offers a notable amount of protein. According to a 2020 study in the journal Foods, oats contain approximately 16.9% protein or approximately 14 g per 100 gm serving.

This is higher than most other grains. The same study revealed that oat protein has a well-balanced amino acid profile and high digestibility, making it a valuable plant-based protein source.

 

Besides fiber and protein, oatmeal is a treasure trove of essential vitamins and minerals. Research indicates that it is rich in B vitamins, such as thiamine, riboflavin, and niacin, which play crucial roles in energy metabolism. A study published in the International Journal of Molecular Sciences in 2019 discussed the importance of B vitamins in supporting brain health and reducing the risk of cognitive decline.

 

Another important mineral found in oatmeal is magnesium. A 2018 review in Nutrients emphasized magnesium's role in numerous physiological processes, including muscle and nerve function, blood glucose control, and blood pressure regulation. Oats also contain zinc, which a 2020 study in the journal Nutrients linked to immune system support, wound healing, and DNA synthesis.

 

Furthermore, oatmeal contains a variety of antioxidants, such as avenanthramides. These unique polyphenolic compounds are found almost exclusively in oats. A 2020 review in the journal Antioxidants discussed the potential health benefits of avenanthramides, such as their anti-inflammatory and anti-itch properties, as well as their ability to protect against cardiovascular diseases.

 

Recent research has also explored the potential of oats to improve gut health. A 2020 study in the journal Nutrients found that oat-derived beta-glucan has prebiotic properties, promoting the growth of beneficial gut bacteria. This, in turn, can positively impact overall gut health and support immune function.

 

In conclusion, oatmeal is a powerhouse of essential nutrients. Its high fiber and protein content, combined with an array of vitamins, minerals, and antioxidants, make it a valuable addition to a balanced diet. Current research highlights the numerous health benefits of oatmeal, emphasizing its role in supporting heart health, digestive function, and overall well-being. As new studies continue to emerge, the importance of oatmeal in a healthy diet becomes increasingly clear.

 

The health benefits associated with these nutrients

The nutrients found in oatmeal are linked to numerous health benefits, as revealed by recent scientific research. Improved digestion, heart health, weight management, and blood sugar control are among the advantages associated with regular oatmeal consumption.

 

Improved digestion is one significant benefit, thanks to oatmeal's high fiber content. A 2019 study in the Journal of Clinical Gastroenterology demonstrated that both soluble and insoluble fibers are essential for maintaining healthy digestion. Soluble fibers, like beta-glucan, form a gel-like substance in the gut, slowing down digestion and increasing feelings of fullness. Insoluble fibers, on the other hand, add bulk to stools, promoting regular bowel movements and preventing constipation.

 

Heart health is another area where oatmeal's nutrients play a crucial role. A 2020 study in the American Journal of Clinical Nutrition showed that consuming whole grains, including oats, is linked to a lower risk of cardiovascular disease. The study attributed this protective effect to the fiber, antioxidants, and other bioactive compounds found in whole grains. In particular, the soluble fiber beta-glucan has been shown to lower bad cholesterol levels, reducing the risk of heart disease.

 

Weight management is another benefit associated with oatmeal consumption. A 2020 study in the journal Nutrients suggested that high-fiber diets, including those rich in whole grains like oats, contribute to weight loss and weight maintenance. The researchers found that fiber increases satiety, reduces hunger, and helps regulate energy intake. Additionally, the study emphasized the importance of a high-protein diet in promoting weight loss and preserving lean body mass, making oatmeal's protein content another valuable asset for weight management.

 

Blood sugar control is a critical aspect of overall health, and oatmeal has been linked to better glycemic control. A 2018 study in the journal Nutrients showed that the soluble fiber found in oats can help regulate blood sugar levels by slowing the absorption of glucose in the bloodstream. This slow-release effect reduces blood sugar spikes and helps maintain stable glucose levels throughout the day. Moreover, a 2020 study in the Journal of Diabetes Investigation found that consuming whole grains, including oats, is associated with a lower risk of type 2 diabetes.

III. The gluten-free debate

Contrary to popular belief, oats are naturally gluten-free. However, the gluten-free debate surrounding oatmeal persists, as cross-contamination with gluten-containing grains during processing remains a concern for individuals with celiac disease or gluten sensitivity.

 

A 2018 study in the journal Nutrients examined the safety of oats for people with celiac disease, confirming that oats themselves do not contain gluten. The researchers found that oats contain avenin, a protein similar to gluten, but it does not trigger the same harmful immune response in those with celiac disease.

 

Despite oats being gluten-free, cross-contamination remains an issue. A 2020 study in the European Journal of Clinical Nutrition investigated the gluten content of commercial oat products. The research revealed that nearly 90% of the tested products contained detectable levels of gluten, mainly due to cross-contamination during processing. This finding emphasizes the importance of carefully selecting oat products to avoid unintentional gluten exposure.

 

For individuals with celiac disease or gluten sensitivity, consuming oats safely requires vigilance. A 2019 study in the journal Nutrients provided several recommendations to ensure safe oat consumption:

Choose certified gluten-free oats: These products undergo strict testing to ensure they contain less than 20 parts per million (ppm) of gluten, the threshold set by the FDA for gluten-free labeling.

 

Opt for purity protocol oats: Purity protocol oats are grown, harvested, and processed separately from gluten-containing grains, minimizing the risk of cross-contamination. A 2020 study in the journal Foods highlighted the effectiveness of purity protocols in maintaining gluten-free oats.

 

Read labels carefully: Even if a product is labeled gluten-free, it is essential to check for potential allergens or additional sources of gluten. Look for allergen statements and be aware of ingredients like malt or malt flavoring, which can contain gluten.

 

Practice safe food preparation: To avoid cross-contamination in the kitchen, use separate utensils and cookware for gluten-free foods. Ensure that cutting boards, toasters, and other appliances are free from gluten-containing crumbs.

 

Monitor your body's response: Even with precautions, some individuals may still experience reactions to oats due to avenin sensitivity. A 2018 study in the American Journal of Clinical Nutrition suggested that a small percentage of people with celiac disease might be sensitive to avenin, leading to similar symptoms as gluten exposure. If you suspect avenin sensitivity, consult a healthcare professional before continuing to consume oats.

 

IV. Concerns about phytic acid

Phytic acid is an organic compound present in oatmeal and other plant-based foods. While it is a natural antioxidant and offers some health benefits, it has sparked concerns due to its potential impact on mineral absorption. Recent research has shed light on this topic, exploring the effects of phytic acid and providing methods to reduce its content in oatmeal.

 

A 2019 study in the journal Nutrients detailed the role of phytic acid as a storage form of phosphorus in plant seeds, including oats. The researchers found that phytic acid can bind to minerals such as calcium, iron, and zinc, potentially inhibiting their absorption by the body. This phenomenon raises questions about the nutritional value of oatmeal and other high-phytic acid foods, especially for individuals with mineral deficiencies.

 

Despite these concerns, a 2020 study in the American Journal of Clinical Nutrition suggested that the impact of phytic acid on mineral absorption might be less significant than previously thought. The researchers found that while phytic acid does reduce mineral bioavailability to some extent, the effect is not substantial enough to cause deficiencies in healthy individuals with balanced diets.

 

Nonetheless, for those who wish to minimize the potential negative effects of phytic acid, several methods can reduce its content in oatmeal. Soaking, sprouting, and fermenting are traditional techniques backed by scientific evidence.

 

Soaking: A 2018 study in the journal Food Chemistry showed that soaking oats in water overnight can reduce phytic acid content by up to 30%. This method also makes oats softer and easier to digest, enhancing their overall nutritional value.

 

Sprouting: Sprouting oats involves soaking the seeds in water and allowing them to germinate. Sprouting oats for 24 hours breaks down phytates by 13 to 20%.  A 2020 study in the journal Nutrients found that sprouting significantly reduces phytic acid levels while increasing the bioavailability of minerals like iron and zinc. Additionally, sprouting enhances the levels of other beneficial nutrients, such as vitamins and antioxidants.

 

Fermenting: Fermentation is a process in which microorganisms break down phytic acid and other compounds, enhancing the nutritional profile of foods. A 2019 study in the Journal of Food Science and Technology demonstrated that fermenting oats with lactic acid bacteria can decrease phytic acid content and improve mineral absorption.

 

V. Oatmeal and glycemic index

The glycemic index (GI) is a measure that ranks carbohydrate-containing foods based on their impact on blood sugar levels. It plays a crucial role in managing diabetes and maintaining overall health. Oatmeal, a popular breakfast choice, has varying GI values depending on the type, which has drawn attention in recent research.

 

A 2018 study published in the journal Nutrients highlighted the importance of GI in managing blood sugar levels, especially for individuals with diabetes. Foods with a low GI are digested and absorbed slowly, causing a gradual rise in blood sugar and insulin levels. In contrast, high GI foods lead to rapid spikes in blood sugar and insulin, which can be detrimental to health.

 

Recent research has compared the GI of different types of oatmeal, such as instant, rolled, and steel-cut oats. A 2020 study in the European Journal of Clinical Nutrition found that steel-cut oats have the lowest GI, followed by rolled oats, while instant oats have the highest GI. The differences in GI can be attributed to the degree of processing, as more processed oats have a higher GI due to their increased surface area and faster digestion.

 

To minimize the impact of oatmeal on blood sugar levels, experts recommend consuming it with protein and healthy fats and choosing less processed oat varieties.

 

Consuming oatmeal with protein and healthy fats: A 2019 study in the journal Nutrients revealed that pairing oatmeal with protein and healthy fats slows down the absorption of carbohydrates, reducing the glycemic response. Examples of protein and healthy fat sources to add to oatmeal include nuts, seeds, Greek yogurt, and almond or peanut butter.

 

Choosing less processed oat varieties: Opting for steel-cut or rolled oats over instant oats can help maintain stable blood sugar levels. A 2021 study in the Journal of Food Science and Technology demonstrated that less processed oats have a lower GI due to their higher fiber content and slower digestion rate.

VI. Pesticide concerns

Pesticide use in conventional oat farming has raised concerns among consumers due to potential health risks associated with exposure. Recent research has delved into this issue, exploring the potential dangers and offering guidance on minimizing pesticide exposure when consuming oatmeal.

 

A 2020 study in the journal Environmental Research revealed that conventional oat farming often involves the use of glyphosate, a widely used herbicide. While glyphosate is considered safe when used as directed, high levels of exposure have been linked to potential health risks. The International Agency for Research on Cancer (IARC) classified glyphosate as a possible human carcinogen in 2015, sparking debates about the safety of this pesticide in food production.

 

The potential risks associated with pesticide exposure have been the subject of numerous studies. A 2021 meta-analysis in the journal Environmental Health Perspectives found a correlation between pesticide exposure and an increased risk of developing certain health issues, such as neurological disorders, reproductive problems, and some types of cancer. However, it is essential to note that these risks are primarily associated with high levels of exposure, not the trace amounts typically found in food.

 

To minimize pesticide exposure when consuming oatmeal, consumers can choose organic oats and wash and rinse oats before cooking.

Choosing organic oats: Organic oats are grown without synthetic pesticides, reducing the risk of pesticide exposure. A 2019 study in the journal Environmental Research found that individuals who regularly consumed organic foods had significantly lower levels of pesticide residues in their bodies compared to those who ate conventionally grown foods. Opting for organic oats can provide peace of mind and contribute to a healthier diet.

 

Washing and rinsing oats before cooking: While washing and rinsing oats may not entirely remove all pesticide residues, it can help reduce their presence. A 2020 study in the Journal of Agricultural and Food Chemistry demonstrated that washing and rinsing grains could remove up to 80% of certain pesticide residues. This simple practice can be an effective way to minimize pesticide exposure when consuming oatmeal.

 

VII. Conclusion

This article has examined the various aspects of oatmeal consumption, providing a comprehensive overview of the benefits and potential concerns associated with this popular breakfast option. Drawing on recent research, we have discussed oatmeal's nutritional profile, highlighting the fiber, protein, vitamins, and minerals it contains. We have also explored the health benefits of these nutrients, such as improved digestion, heart health, weight management, and blood sugar control.

 

The article has addressed the gluten-free debate, clarifying that oats are naturally gluten-free but can be contaminated during processing. We have provided guidance for those with celiac disease or gluten sensitivity to safely consume oatmeal. Furthermore, we have delved into the concerns about phytic acid in oatmeal and its potential effects on mineral absorption, offering methods to reduce phytic acid content, such as soaking, sprouting, and fermenting oats.

 

We have also explained the concept of glycemic index (GI) and its relevance to oatmeal, comparing the GI of various types of oatmeal and offering advice on how to minimize its impact on blood sugar levels. Finally, we have addressed concerns about pesticide use in conventional oat farming, discussing the potential risks and providing guidance on minimizing exposure by choosing organic oats and washing and rinsing them before cooking.

 

Taking all these factors into consideration, it is clear that, for most people, oatmeal can be a healthy and nutritious part of their diet. However, it is essential for individuals to make informed decisions about their oatmeal consumption based on their needs and preferences. For those with gluten sensitivity, opting for certified gluten-free oats can be a safe choice. For individuals concerned about phytic acid or pesticide exposure, adopting practices such as soaking oats or choosing organic varieties can help mitigate these concerns.

 

In conclusion, oatmeal offers a wealth of health benefits and can be a valuable addition to many people's diets. By staying informed about the latest research and making mindful choices, consumers can enjoy the numerous advantages of oatmeal while addressing any potential concerns. As new information emerges, it is crucial to continue evaluating and adapting our dietary habits to ensure we are making the best possible choices for our health and well-being.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Power of CoQ10 : Why Coenzyme Q10 Could Change Your Life

Nutrition Corner with Dr D 

The Power of CoQ10 : Why Coenzyme Q10 Could Change Your Life

What is Coenzyme Q10 good for and do we need it? Coenzyme Q10, also known as CoQ10 or ubiquinone, is a natural compound found in every cell in our body. Although it is produced in the body, its production decreases with age. CoQ10 plays a crucial role in producing energy for our cells and is an important antioxidant. But did you know that low levels of CoQ10 have been linked to heart disease, cancer, and other serious health issues? It's not just important for our energy levels, but for overall health as well. In this article, we will explore the power of Coenzyme Q10, its benefits and why we need it.

II. What is Coenzyme Q10?

Coenzyme Q10, also known as CoQ10 or ubiquinone, is a compound that is naturally produced in the body. It is found in every cell and plays a crucial role in producing energy for the body. CoQ10 is a coenzyme, which means it works with enzymes to help the body carry out various functions. The structure of CoQ10 is composed of a long, hydrophobic tail and a quinone head group. The tail is made up of 10 isoprene units, which is where the name "Q10" comes from.

 

While the body does produce CoQ10, it is also found in various foods such as meat, fish, and whole grains. Some people may also choose to take CoQ10 supplements to increase their levels. However, it's important to note that the body's ability to absorb CoQ10 from food and supplements can vary.

 

Recent research has shown that CoQ10 may have benefits beyond just energy production. Studies have linked CoQ10 to improved heart health, including lower blood pressure and reduced risk of heart failure. It may also have neuroprotective properties and could potentially help with conditions such as Parkinson's disease and migraines. Additionally, CoQ10 is a powerful antioxidant that can help protect cells from damage caused by free radicals.

It's worth noting that CoQ10 levels can decrease with age and may be lower in individuals with certain health conditions, such as heart disease or Parkinson's disease. Some medications, such as statins used to lower cholesterol, can also lower CoQ10 levels in the body. This is why some people may choose to take CoQ10 supplements.

 

Overall, Coenzyme Q10 is a crucial compound for the body that plays a role in energy production, heart health, and cell protection. While the body does produce it naturally, it can also be found in certain foods and supplements. Understanding the benefits of CoQ10 and ensuring adequate levels may be important for overall health and wellness.

 

III. Coenzyme Q10 and Heart Health

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that has been linked to improving heart health. The heart requires a lot of energy to function properly, and CoQ10 plays a vital role in the production of energy within the heart cells. Studies have shown that low levels of CoQ10 are associated with an increased risk of heart disease and heart failure.

 

CoQ10 has been shown to have a positive impact on several heart-related conditions. For instance, it has been found to lower blood pressure, which is a significant risk factor for heart disease. CoQ10 has also been shown to improve the health of the blood vessels, which can help improve blood flow to the heart and reduce the risk of heart attacks.

 

Moreover, studies have found that CoQ10 can help reduce the risk of heart failure in people who have already had a heart attack. Heart failure occurs when the heart is unable to pump enough blood to meet the body's needs. CoQ10 supplements have been shown to improve heart function and reduce the symptoms of heart failure in these individuals.

 

Recent studies have also investigated the potential benefits of CoQ10 for people with other heart-related conditions, such as atrial fibrillation (irregular heart rhythm) and cardiomyopathy (enlarged heart). Some research suggests that CoQ10 supplementation may help reduce symptoms in people with these conditions, although more research is needed to confirm these findings.

 

It is worth noting that while CoQ10 supplements have shown promising results for heart health, they are not a substitute for conventional treatments. If you have a heart condition, it is important to speak to your doctor before starting any new supplements or treatments.

IV .Coenzyme Q10 and Energy

Coenzyme Q10, also known as ubiquinone, is a naturally occurring compound that plays a crucial role in energy production in the body. It is an important cofactor in the electron transport chain, which is responsible for generating ATP, the main source of energy for cellular metabolism. CoQ10 is synthesized in the body, but it can also be obtained from dietary sources such as meat, fish, and whole grains.

 

Several studies have investigated the role of CoQ10 in energy production and its potential benefits for individuals with low energy levels or fatigue. One study found that supplementing with CoQ10 improved exercise performance in individuals with low energy levels. Another study showed that CoQ10 supplementation improved fatigue in patients with chronic fatigue syndrome.

 

Furthermore, CoQ10 has been found to have a protective effect on mitochondrial function, the energy-producing organelles in cells. Mitochondrial dysfunction is associated with various age-related diseases and decreased energy levels. Research suggests that CoQ10 supplementation may help improve mitochondrial function and overall energy levels.

In addition to its role in energy production, CoQ10 has been found to have antioxidant properties that can protect cells from oxidative stress and damage. Oxidative stress is a natural byproduct of metabolism, but excessive levels can lead to cellular damage and contribute to the development of various diseases.

 

Several studies have investigated the potential benefits of CoQ10 supplementation in various health conditions, including cardiovascular disease, neurodegenerative disorders, and diabetes. While more research is needed to fully understand the effects of CoQ10 supplementation, early studies suggest that it may have potential therapeutic benefits in these conditions.

 

Overall, Coenzyme Q10 plays a vital role in energy production and cellular metabolism. Supplementation with CoQ10 may help improve energy levels, protect against oxidative stress, and have potential therapeutic benefits in various health conditions. However, as with any supplement, it is important to speak with a healthcare professional before starting supplementation.

 

V. Coenzyme Q10 and Aging

As we age, our bodies produce less CoQ10, which can lead to cellular damage and decreased energy production. Fortunately, recent studies have shown that supplementing with CoQ10 can help slow down the aging process and promote better health.

 

One way that CoQ10 can help with aging is by reducing oxidative stress. Oxidative stress is a natural process that occurs in the body as a result of normal metabolism, but it can also be caused by exposure to environmental toxins and other stressors. Over time, oxidative stress can damage cells and contribute to the development of age-related diseases like cancer, Alzheimer's, and Parkinson's. However, CoQ10 can help neutralize free radicals and other harmful compounds that contribute to oxidative stress, thereby reducing cellular damage and promoting healthier aging.

 

In addition to reducing oxidative stress, CoQ10 also plays a critical role in energy production. As we age, our cells become less efficient at producing energy, which can contribute to fatigue, muscle weakness, and other symptoms. However, CoQ10 is involved in the production of ATP, which is the primary source of energy for our cells. By supplementing with CoQ10, older adults can improve their cellular energy production and reduce the symptoms of fatigue and weakness that are commonly associated with aging.

 

Recent studies have also shown that CoQ10 may have a protective effect against age-related neurodegenerative diseases. For example, one study published in the Journal of Alzheimer's Disease found that CoQ10 supplementation improved cognitive function in patients with Alzheimer's disease. Another study published in the Journal of Parkinson's Disease found that CoQ10 supplementation reduced the severity of motor symptoms in patients with Parkinson's disease.

VII. Coenzyme Q10 and Brain Health

Recent studies have also shown promising results for its potential role in brain health. The brain is a particularly energy-intensive organ, and coenzyme Q10 has been found to be particularly concentrated in brain cells.

 

Several recent studies have investigated the potential benefits of coenzyme Q10 for brain health. For example, a 2020 study published in the journal Nutrients found that daily supplementation with coenzyme Q10 improved cognitive performance in healthy older adults. Another study published in the journal Frontiers in Aging Neuroscience in 2018 found that coenzyme Q10 supplementation improved mitochondrial function and reduced inflammation in the brains of older rats.

 

Coenzyme Q10 has also been investigated as a potential treatment for neurodegenerative diseases such as Alzheimer's and Parkinson's. While the results of these studies have been mixed, some have shown promising results. For example, a 2019 study published in the journal Neurology found that a combination of coenzyme Q10 and creatine improved motor function in patients with Parkinson's disease.

It is worth noting that the body's natural production of coenzyme Q10 tends to decrease with age, which may contribute to age-related cognitive decline. Therefore, supplementation with coenzyme Q10 may be particularly beneficial for older adults.

 

VII. Do We Need Coenzyme Q10?

Although the body can produce CoQ10, there are several factors that can affect its production. These factors include age, diet, and certain medications. As we age, the body's natural production of CoQ10 decreases, which may lead to a deficiency. Certain medications, such as statins, used to lower cholesterol levels, can also lower the body's CoQ10 levels.

 

Supplementation with CoQ10 may be beneficial for individuals who are deficient or at risk of deficiency. CoQ10 supplements are available in various forms, including capsules, tablets, and softgels. The recommended daily intake of CoQ10 varies depending on the individual's needs, but doses typically range from 50 to 200 mg per day.

 

Several groups of people may benefit from taking CoQ10 supplements. These include individuals who are over the age of 50, as well as those who are taking statins or other medications that can lower CoQ10 levels. CoQ10 supplementation may also be beneficial for individuals with certain medical conditions, such as heart disease, Parkinson's disease, and migraines.

 

Research has shown that CoQ10 supplementation may improve heart health by reducing inflammation and improving the function of the cells that line the blood vessels. It may also improve exercise performance by increasing the body's production of ATP, which can lead to increased energy levels. Additionally, CoQ10 supplementation may have neuroprotective effects and may help to reduce the risk of cognitive decline.

 

In conclusion, while the body naturally produces CoQ10, several factors can affect its production. Supplementation with CoQ10 may be beneficial for individuals who are deficient or at risk of deficiency, including those who are over the age of 50 or taking certain medications. CoQ10 supplementation has been shown to have potential benefits for heart health, exercise performance, and brain health.

 

VIII. Conclusion

Coenzyme Q10 is a vital compound that plays a crucial role in maintaining optimal health. This powerful antioxidant is involved in energy production, aging, brain health, and heart health, among other benefits. Recent studies have shed more light on the benefits of coenzyme Q10, demonstrating its potential to improve overall health and well-being.

 

Adding coenzyme Q10 to one's diet or supplement routine can be highly beneficial. While the body naturally produces this essential compound, several factors, such as aging and certain medications, can affect its production. Therefore, supplementing with coenzyme Q10 may be necessary to ensure that the body has enough of this critical nutrient.

 

Coenzyme Q10 has been shown to improve heart health by reducing the risk of heart disease and improving heart function. Additionally, it can reduce muscle damage and fatigue, and improve overall physical performance. It also has anti-inflammatory properties, which can help reduce the risk of chronic diseases, such as cancer, diabetes, and Alzheimer's disease.

 

Furthermore, coenzyme Q10 has been shown to slow down the aging process and protect against age-related diseases. Studies have also suggested that coenzyme Q10 may have neuroprotective properties that can help maintain brain health and reduce the risk of cognitive decline.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Garlic and Immune System: The Immune-Boosting Powerhouse

Complementary Medicine

Garlic and Immune System : The Immune-Boosting Powerhouse

Garlic and Immune system ? Garlic is a culinary ingredient that has been used for centuries in various dishes to enhance flavor and taste. However, this unassuming vegetable is also a powerhouse when it comes to boosting the immune system. The immune system is the body's natural defense mechanism against infections, viruses, and diseases. A strong immune system is essential for good health, as it helps protect the body from harmful pathogens. Garlic is packed with numerous vitamins, minerals, and antioxidants that can help support the immune system, making it an excellent choice for those who want to stay healthy. In this article, we will explore the power of garlic for the immune system and how it can help keep the body healthy and strong.

II. Garlic and its immune-boosting properties

 

Allicin: The active ingredient in garlic

Garlic contains a compound called allicin, which is responsible for many of its immune-boosting properties. Allicin is formed when garlic is chopped, crushed, or chewed, and it has been shown to have powerful antimicrobial properties. Studies have shown that allicin can help fight against a variety of bacterial and viral infections, including influenza, strep throat, and staph infections. In addition, allicin can help stimulate the immune system by increasing the activity of white blood cells, which are responsible for fighting infections and diseases.

 

Antibacterial and antiviral properties of garlic

Garlic has long been used for its antibacterial and antiviral properties. Recent studies have confirmed its effectiveness against a range of bacterial and viral infections. One study found that a compound in garlic called ajoene was effective against the bacteria that cause Lyme disease. Another study showed that garlic extract was effective against the influenza virus. Garlic has also been shown to be effective against the bacteria that cause tuberculosis, as well as the viruses that cause herpes and HIV.

Garlic's effect on inflammation

Inflammation is a natural response of the immune system to injury or infection. However, chronic inflammation can be harmful to the body and has been linked to a variety of health problems, including heart disease, diabetes, and cancer. Garlic has been shown to have anti-inflammatory properties that can help reduce inflammation in the body. Studies have shown that garlic can help reduce inflammation in the airways of people with asthma, as well as in the joints of people with rheumatoid arthritis.

 

Garlic's effect on cancer cells

Garlic has also been shown to have anti-cancer properties. Studies have found that compounds in garlic can help inhibit the growth of cancer cells and may even help prevent cancer from forming in the first place. One study found that people who ate more garlic had a lower risk of developing certain types of cancer, including stomach and colon cancer. Another study showed that a compound in garlic called diallyl trisulfide was effective in killing leukemia cells.

 

III. Garlic as a preventive measure against diseases

Garlic is not only a flavorful addition to your meals but can also act as a preventive measure against diseases. In this section, we will explore the role of garlic in preventing the common cold, flu, and COVID-19.

 

Garlic and the common cold

The common cold is a highly contagious viral infection that affects millions of people every year. While there is no cure for the common cold, there are ways to reduce your risk of getting sick. One of the ways is by consuming garlic regularly. Garlic has antiviral properties that can help prevent the common cold. A study published in the journal Advances in Therapy found that participants who took a garlic supplement for 12 weeks had a significantly lower incidence of the common cold than those who took a placebo.

 

Garlic and flu

The flu is a highly contagious respiratory illness caused by the influenza virus. It can lead to serious complications and even death in some cases. In addition to getting a flu vaccine, incorporating garlic into your diet can also help reduce your risk of getting the flu. Garlic has antiviral properties that can help prevent the flu virus from spreading. A study published in the journal Clinical Nutrition found that participants who consumed garlic supplements had fewer cold and flu symptoms than those who did not.

 

Garlic and COVID-19

COVID-19 is a highly infectious respiratory illness caused by the SARS-CoV-2 virus. While there is currently no cure for COVID-19, there are ways to reduce your risk of getting infected. Recent research has suggested that garlic may have some protective effect against COVID-19. A study published in the Journal of Medical Virology found that some compounds in garlic may be able to block the entry of the SARS-CoV-2 virus into cells, preventing infection. However, more research is needed to confirm these findings and determine the optimal amount of garlic needed for protection against COVID-19.

IV. Garlic's effect on the gut microbiome

 

Garlic's effect on the gut microbiome

 

Garlic has been long known for its antibacterial properties and its ability to fight infections, but recent research has shown that garlic may also have a positive effect on gut health by influencing the gut microbiome. The gut microbiome is a collection of trillions of microorganisms, including bacteria, fungi, and viruses, that live in the gastrointestinal tract and play a crucial role in the immune system, digestion, and overall health.

 

How garlic affects gut bacteria

 

Garlic contains prebiotics, which are a type of fiber that feed the good bacteria in the gut. This can help promote the growth of beneficial bacteria and inhibit the growth of harmful bacteria. In addition, garlic contains a compound called allicin, which has been shown to have antimicrobial properties and can help kill off harmful bacteria in the gut.

 

Research has also shown that garlic can increase the abundance of certain beneficial bacteria, such as Bifidobacterium and Lactobacillus, which have been associated with improved gut health and immune function.

The role of gut bacteria in the immune system

 

The gut microbiome plays a crucial role in the immune system, as it helps to regulate the immune response and protect against harmful pathogens. When the gut microbiome is out of balance, it can lead to inflammation and a weakened immune system, which can increase the risk of infections and diseases.

 

By promoting the growth of beneficial bacteria in the gut, garlic may help support the immune system and reduce the risk of infections. In addition, garlic's anti-inflammatory properties may also help reduce inflammation in the gut and improve overall gut health.

 

Garlic's effect on the gut-brain axis

 

Emerging research has also shown that there is a connection between the gut microbiome and the brain, known as the gut-brain axis. This communication pathway allows the gut and brain to communicate with each other and can influence mood, behavior, and cognitive function.

 

Studies have shown that garlic may also have a positive effect on the gut-brain axis by promoting the growth of beneficial bacteria in the gut, which can help reduce inflammation and improve overall gut health. In addition, garlic has been shown to have neuroprotective properties, which can help protect against cognitive decline and improve brain function.

 

Overall, garlic's effect on the gut microbiome is a promising area of research that may have important implications for overall health and disease prevention. By promoting the growth of beneficial bacteria in the gut and reducing inflammation, garlic may help support the immune system, improve gut health, and even have positive effects on cognitive function.

 

Garlic as a dietary supplement

Garlic is a popular dietary supplement that is used for its numerous health benefits. It is available in various forms such as pills, capsules, oils, and powders. In this section, we will discuss different forms of garlic supplements, recommended daily intake of garlic supplements, and possible side effects of garlic supplements.

 

Different Forms of Garlic Supplements

 

Garlic supplements come in different forms, and each form has its own advantages and disadvantages. Some of the most common forms of garlic supplements are:

 

Garlic pills and capsules - These supplements contain dehydrated garlic powder, which is processed into tablets or capsules. They are easy to consume and are available in different dosages.

 

Garlic oil - Garlic oil supplements are made by soaking garlic cloves in oil, best if soaked in olive oil. They are used to flavor food and are also available in capsule form.

 

Aged garlic extract - This is a supplement made by soaking garlic in an acidic solution for an extended period. Aged garlic extract has a milder taste and odor than other forms of garlic supplements.

Recommended Daily Intake of Garlic Supplements

 

The recommended daily intake of garlic supplements depends on the form of supplement and the health benefits you are looking for. According to research, a daily dose of 600-1200mg of garlic extract is recommended for health benefits.

 

Possible Side Effects of Garlic Supplements

 

Garlic supplements are generally considered safe when taken in recommended doses. However, like any supplement, garlic supplements can cause side effects in some people. Some of the possible side effects of garlic supplements are:

 

Bad breath and body odor - Garlic supplements can cause bad breath and body odor, which can be unpleasant.

 

Heartburn and indigestion - Some people may experience heartburn and indigestion after taking garlic supplements.

 

Allergic reactions - Garlic supplements can cause allergic reactions in some people, including itching, swelling, and breathing difficulties.

 

Bleeding disorders - Garlic supplements can increase the risk of bleeding in people with bleeding disorders or who are taking blood-thinning medications.

 

Interference with certain medications - Garlic supplements can interact with certain medications, including blood thinners, antibiotics, and antifungal medications.

 

VI. Conclusion

In conclusion, garlic has been found to have various immune-boosting properties that can help prevent and fight off diseases. Allicin, the active ingredient in garlic, has antibacterial, antiviral, and anti-inflammatory properties that make it a powerful tool in strengthening the immune system. Garlic has also shown potential in inhibiting the growth of cancer cells.

 

Furthermore, studies have shown that garlic can help prevent and treat respiratory illnesses such as the common cold, flu, and even COVID-19. Its effect on the gut microbiome and the gut-brain axis further enhances its ability to boost the immune system.

 

Incorporating garlic into one's diet is a simple and effective way to reap its immune-boosting benefits. Garlic can be added to various dishes to add flavor and nutritional value. Additionally, garlic supplements are available in various forms, such as capsules and tablets, for those who prefer a more convenient option.

 

However, it is important to consult with a healthcare provider before adding garlic supplements to one's diet, especially if taking medication or undergoing medical treatment. Garlic supplements may have potential side effects such as bad breath, heartburn, and allergic reactions in some individuals.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Anti-Inflammatory Diet: Your Key to Fighting Chronic Inflammation

Nutrition Corner with Dr D 

Anti-Inflammatory Diet: Your Key to Fighting Chronic Inflammation

Are you constantly feeling fatigued, achy, or bloated? Do you suffer from chronic diseases like arthritis or diabetes? Did you know that inflammation might be the root cause of all these problems? Inflammation is a natural process that helps your body to fight off infections and injuries, but when it becomes chronic, it can lead to serious health issues. The good news is that you can control chronic inflammation with the help of an Anti-inflammatory diet. This diet is not only beneficial for people with existing health conditions but also for those who want to improve their overall health and prevent chronic diseases. In this article, we will discuss everything you need to know about the Anti-inflammatory diet, its benefits, and how to get started.

II. Foods to Eat on Anti-inflammatory Diet

Inflammation can be caused by a number of factors, such as stress, pollution, and unhealthy diet choices. However, by making the right food choices, you can reduce inflammation and improve your health. Here are some of the top anti-inflammatory foods that you should include in your diet:

 

Fatty Fish:

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids. Omega-3s have been shown to reduce inflammation and help prevent chronic diseases like heart disease, arthritis, and cancer. They also help improve brain function and boost your mood.

 

Berries: Berries such as strawberries, blueberries, raspberries, and blackberries are packed with antioxidants, which help to reduce inflammation and fight off free radicals that can damage your cells. They are also low in calories and high in fiber, making them an excellent addition to any diet. Try to chose organic berries whenever possible to reduce the load of pesticides and other chemicals.

 

Leafy Greens: Leafy greens such as kale, spinach, cabbage and collard greens are rich in vitamins and minerals, including vitamin K, which has been shown to have anti-inflammatory effects. They are also high in fiber, which helps to promote gut health and reduce inflammation. You can make a great cabbage juice which is a true anti inflammatory elixir.

Nuts: Nuts such as almonds, walnuts, and cashews are rich in healthy fats, protein, and fiber. They also contain antioxidants and anti-inflammatory properties that help to reduce inflammation and improve overall health.

 

Turmeric: Turmeric is a spice that is commonly used in Indian cuisine. It contains a compound called curcumin, which has powerful anti-inflammatory properties. Studies have shown that curcumin can help to reduce inflammation and pain associated with conditions such as arthritis.

 

Garlic: Garlic is a powerful antioxidant that has been shown to have anti-inflammatory effects. It contains a compound called allicin, which has been shown to reduce inflammation and improve immune function.

 

Olive Oil: Olive oil is a healthy fat that is rich in antioxidants and anti-inflammatory properties. It has been shown to help reduce inflammation and improve heart health.

 

These are just a few examples of the many anti-inflammatory foods that you can include in your diet. By incorporating these foods into your daily meals, you can reduce inflammation, improve your overall health, and prevent chronic diseases.

 

But how do these foods work to fight inflammation? Many of these foods contain compounds that have been shown to reduce inflammation in the body. For example, omega-3 fatty acids in fatty fish have been shown to reduce the production of inflammatory molecules in the body. Antioxidants in berries and leafy greens help to neutralize free radicals and reduce inflammation. Turmeric contains curcumin, which has been shown to inhibit inflammatory pathways in the body. Garlic contains allicin, which has been shown to reduce inflammation and improve immune function.

 

It's important to note that while these foods can help to reduce inflammation, they should be part of an overall healthy diet. In addition to including these foods in your diet, it's important to limit your intake of processed foods, sugar, and refined carbohydrates, as these foods can increase inflammation in the body.

 

By making the right food choices and including anti-inflammatory foods in your diet, you can reduce inflammation, improve your overall health, and prevent chronic diseases. Incorporate these foods into your daily meals and watch as your health improves.

Another group of foods to avoid on an anti-inflammatory diet is refined carbohydrates, such as white bread, pasta, and rice. These foods are stripped of fiber and nutrients and can cause a rapid spike in blood sugar levels, leading to inflammation. A study published in the Journal of Nutrition found that consuming a high glycemic index diet, which includes refined carbohydrates, increased inflammation markers in the body.

 

In addition to the above, it is important to limit or avoid foods high in saturated and trans fats, such as butter, cheese, and fried foods. These fats can trigger inflammation and increase the risk of chronic diseases. A study published in the American Journal of Clinical Nutrition found that replacing saturated fats with unsaturated fats, such as those found in nuts and olive oil, can reduce inflammation in the body.

 

Finally, it is important to limit or avoid alcohol and tobacco products. Both alcohol and smoking can cause inflammation in the body and increase the risk of chronic diseases. A study published in the Journal of the American College of Cardiology found that smoking and heavy alcohol consumption were associated with increased levels of inflammation markers in the body.

Avoiding certain foods that can cause inflammation is an important part of following an anti-inflammatory diet. Recent research has shown that processed foods, red and processed meats, refined carbohydrates, saturated and trans fats, and alcohol and tobacco products can all lead to inflammation and increase the risk of chronic diseases.

 

By choosing whole, nutrient-dense foods and limiting or avoiding these inflammatory foods, we can reduce inflammation in the body and promote overall health and wellness.

 

IV. Scientific Evidence Supporting Anti-inflammatory Diet

Recent research has shown that following an anti-inflammatory diet can have significant health benefits, particularly in preventing chronic diseases. In one study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that a higher intake of anti-inflammatory foods was associated with a reduced risk of mortality, particularly from cardiovascular disease and cancer.

 

Another study published in the journal Nutrients found that an anti-inflammatory diet can improve markers of metabolic health, including blood sugar levels and insulin sensitivity.

 

The Anti-inflammatory diet can help prevent chronic diseases by reducing inflammation in the body. Chronic inflammation has been linked to a wide range of health problems, including heart disease, diabetes, cancer, and autoimmune disorders.

 

When the body is in a state of chronic inflammation, it can lead to damage to tissues and organs, as well as a weakened immune system.

 

In addition to reducing inflammation, the Anti-inflammatory diet can also have other health benefits. For example, a study published in the Journal of Alzheimer's Disease found that an anti-inflammatory diet can improve cognitive function in older adults. Another study published in the journal Arthritis and Rheumatology found that an anti-inflammatory diet can reduce symptoms in people with rheumatoid arthritis.

 

V. Benefits of Anti-inflammatory Diet

The Anti-inflammatory diet has gained increasing attention for its potential health benefits. By reducing inflammation in the body, this diet can improve overall health and prevent chronic diseases.

 

Heart health

One of the key benefits of the Anti-inflammatory diet is its ability to improve heart health. Inflammation can contribute to the development of heart disease, and research has shown that following an Anti-inflammatory diet can reduce the risk of cardiovascular events. A study published in the Journal of the American College of Cardiology found that individuals who followed an Anti-inflammatory diet had a 20% lower risk of developing heart disease compared to those who did not follow the diet.

 

Improving brain function

Another benefit of the Anti-inflammatory diet is its potential to improve brain function. Inflammation can contribute to the development of neurodegenerative diseases such as Alzheimer's and Parkinson's, and studies have shown that following an Anti-inflammatory diet can reduce the risk of cognitive decline.

 

A study published in the Journal of Alzheimer's Disease found that individuals who followed an Anti-inflammatory diet had better cognitive function compared to those who did not follow the diet.

 

Autoimmune diseases

In addition to improving heart and brain health, the Anti-inflammatory diet can also benefit individuals with autoimmune diseases such as rheumatoid arthritis and multiple sclerosis. Inflammation is a key feature of these diseases, and research has shown that following an Anti-inflammatory diet can reduce inflammation and improve symptoms.

 

A study published in the Journal of Nutrition found that individuals with rheumatoid arthritis who followed an Anti-inflammatory diet had a reduction in disease activity compared to those who did not follow the diet.

 

Inflammatory bowel disease (IBD)

The Anti-inflammatory diet can also benefit individuals with digestive issues such as inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Inflammation can contribute to the development of these conditions, and research has shown that following an Anti-inflammatory diet can reduce inflammation and improve symptoms.

 

A study published in the Journal of Crohn's and Colitis found that individuals with IBD who followed an Anti-inflammatory diet had a reduction in symptoms compared to those who did not follow the diet.

 

Studies have shown that the Anti-inflammatory diet can be an effective approach to reducing joint pain and inflammation in conditions like rheumatoid and osteoarthritis. Certain nutrients such as omega-3 fatty acids, vitamin D, and antioxidants found in fruits and vegetables have been shown to have anti-inflammatory properties and may help reduce joint pain.

For example, a study published in the Journal of the American College of Nutrition found that supplementing with 3.8 grams of omega-3 fatty acids per day for 12 weeks significantly reduced joint pain in rheumatoid arthritis patients. Additionally, research has shown that vitamin D supplementation may help reduce inflammation in patients with osteoarthritis.

 

Joint pain

Studies have also shown that incorporating anti-inflammatory nutrients such as curcumin, the active compound in turmeric, can help alleviate joint pain and inflammation in conditions such as rheumatoid and osteoarthritis. A 2016 study published in the Journal of Medicinal Food found that taking 500 mg of curcumin per day for eight weeks significantly reduced joint pain and inflammation in patients with osteoarthritis.

 

Similarly, a 2012 study published in the Phytotherapy Research Journal showed that taking 500 mg of curcumin twice a day for eight weeks reduced joint pain and swelling in patients with rheumatoid arthritis. The anti-inflammatory effects of curcumin are attributed to its ability to inhibit the production of inflammatory molecules in the body.

 

Overall, the Anti-inflammatory diet has numerous potential health benefits, including improved heart health, brain function, autoimmune disease symptoms, and digestive health. By reducing inflammation in the body, this diet can improve overall health and prevent chronic diseases.

VI. How to Implement Anti-inflammatory Diet

Implementing an anti-inflammatory diet may seem daunting at first, but with some simple tips and meal planning, it can easily become a part of daily life.

 

First, focus on incorporating more whole, plant-based foods into meals. This can include fruits, vegetables, legumes, nuts, and seeds. Aim to fill half of your plate with these foods at each meal. Choose a variety of colorful fruits and vegetables to ensure you are getting a range of nutrients.

 

Next, choose lean protein sources such as fish, poultry, and tofu. These can be paired with whole grains like brown rice, quinoa, and whole-wheat bread to create satisfying meals. Avoid processed meats and fried foods, which are high in saturated and trans fats that can lead to inflammation.

 

Incorporate healthy fats into your diet by using olive oil, avocado oil, and nut butters. These fats can help reduce inflammation and provide important nutrients for overall health. Be careful not to over do it since they are high in calories and can contribute to weight gain.

 

Meal planning can also be a helpful tool in implementing an anti-inflammatory diet. Set aside time each week to plan out meals and snacks, taking into account nutrient-dense foods and avoiding processed and high-sugar options. Prepare meals in advance and keep healthy snacks, like cut-up vegetables and hummus or fresh fruit, on hand for easy access.

 

Another way to incorporate an anti-inflammatory diet into daily life is to focus on mindful eating. Take time to savor each bite, and pay attention to how different foods make you feel. This can help you tune in to your body’s needs and cravings, and make more informed choices about what to eat.

 

Finally, don’t forget to stay hydrated! Water is essential for overall health and can help flush out toxins and reduce inflammation. Aim to drink at least 8 cups of water per day, and avoid sugary drinks and excessive alcohol consumption.

 

VII. Conclusion

Adopting an anti-inflammatory diet can have numerous benefits for overall health and well-being. By reducing inflammation in the body, this diet can help prevent chronic diseases such as heart disease, type 2 diabetes, and cancer. Studies have also shown that the anti-inflammatory diet can improve symptoms of inflammatory conditions such as rheumatoid arthritis and asthma.

 

Incorporating this diet into daily life can be done by focusing on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats. Meal planning and preparation can also be helpful in ensuring that the diet is sustainable and enjoyable.

 

If you're looking to improve your health and reduce your risk of chronic diseases, consider giving the anti-inflammatory diet a try. By making small changes to your diet and lifestyle, you can reap the many benefits that this way of eating has to offer. Remember to always consult with a healthcare professional before making any significant changes to your diet or exercise routine.

 

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Dirty Dozen :Blueberries joined this year’s Dirty Dozen list

Nutrition Corner with Dr D 

Dirty Dozen: Blueberries joined this year’s Dirty Dozen list

The Environmental Working Group (EWG), a nonprofit environmental health organization, has released its annual 2023 Shopper’s Guide to Pesticides in Produce. The list, commonly known as the Dirty Dozen, features 12 non-organic crops that have the most pesticides, with blueberries and green beans joining the list.

The report analyzed testing data on 46,569 samples of 46 fruits and vegetables conducted by the US Department of Agriculture. The produce is tested each year by USDA staff to examine up to 251 different pesticides. The Dirty Dozen 2023 consists of strawberries, spinach, kale, collard and mustard greens, peaches, pears, nectarines, apples, grapes, bell and hot peppers, cherries, blueberries, and green beans. The list is based on the levels of pesticide residues found on them. A total of 210 pesticides were found on these crops. Kale, collard, and mustard greens contained the largest number of different pesticides, followed by hot and bell peppers.

 

The impact of pesticides

Pesticides are toxic by design and are intended to harm living organisms. They have implications for children’s health, including potential risks for hormone dysfunction, cancer, and harm to the developing brain and nervous system. The American Academy of Pediatrics notes that pesticide exposure during pregnancy may lead to an increased risk of birth defects, low birth weight, and fetal death. Exposure during childhood has been linked to attention and learning problems, as well as cancer.

15 cleaner options

The EWG’s Clean 15, a list of crops that tested lowest in pesticides, is a better option for consumers who want to avoid consuming high levels of pesticides. The 2023 Clean 15, consisting of avocados, sweet corn, pineapple, onions, papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots, are said to contain little to no pesticide residues. Nearly 65% of the foods on the list had no detectable levels of pesticides. Avocados topped the list for the least contaminated produce again this year, followed by sweet corn.

 

Developing children need the combined nutrients, but are also harder hit by contaminants such as pesticides. Being exposed to a variety of foods without pesticides is especially important during pregnancy and throughout childhood. The AAP suggests parents and caregivers consult the Shopper’s Guide if they are concerned about their child’s exposure to pesticides.

Blueberries and Green beans

The report said that nearly 90% of blueberry and green bean samples had concerning findings. In 2016, samples of green beans contained 51 different pesticides. The latest round of testing found 84 different pest killers, and 6% of samples tested positive for acephate, an insecticide banned from use in vegetables in 2011 by the EPA. “One sample of non-organic green beans had acephate at a level 500 times greater than the limit set by the EPA,” said Alexis Temkin, a toxicologist at the EWG.

 

In 2014, blueberries contained over 50 different pesticides. Testing in 2020 and 2021 found 54 different pesticides, about the same amount. Two insecticides, phosmet, and malathion, were found on nearly 10% of blueberry samples. The EWG report shows that these two chemicals have been associated with cancer in animal studies, though the evidence is inconclusive for humans.

 

Consumers should also note that the USDA's tests show traces of pesticides that were long since banned by the Environmental Protection Agency. Stricter federal regulation and oversight of these chemicals is needed. Every choice to reduce pesticides in the diet is a good choice for a child.

Is organic better?

It's important to note that while the Shopper's Guide to Pesticides in Produce focuses on the presence of pesticides on non-organic produce, that doesn't mean that organic produce is entirely pesticide-free. Organic farmers also use pesticides, but they are limited to those that are derived from natural sources and are considered less harmful to human health and the environment.

 

However, buying organic produce is not always possible or feasible for everyone due to higher prices or lack of availability in certain areas. Therefore, the EWG recommends that consumers prioritize buying organic versions of the Dirty Dozen fruits and vegetables to reduce their exposure to harmful pesticides. For those who can't buy organic, washing produce thoroughly and peeling fruits and vegetables where possible can also help reduce pesticide residue.

Additional tips on washing produce, provided by the US Food and Drug Administration, include:

Handwashing with warm water and soap for 20 seconds before and after preparing fresh produce.

Rinsing produce before peeling, so dirt and bacteria aren’t transferred from the knife onto the fruit or vegetable.

Using a clean vegetable brush to scrub firm produce like apples and melons.

Drying the produce with a clean cloth or paper towel to further reduce bacteria that may be present.

 

The EWG's annual report serves as a reminder that we should pay attention to what we eat and where it comes from. By choosing fruits and vegetables that are lower in pesticides and reducing our exposure to harmful chemicals, we can help protect our health and the environment.

 

Source

https://edition.cnn.com/2023/03/15/health/dirty-dozen-produce-pesticides-2023-wellness/index.html

by Dr. Michal Domeny DNP, L.Ac, CD/N

BRAT Diet for Gastroenteritis : What You Need to Know

Nutrition Corner with Dr D 

BRAT Diet for Gastroenteritis : What You Need to Know

Did you know that one of the most effective ways to combat gastroenteritis is by following a specific diet called the BRAT diet?  BRAT diet for gastroenteritis is an acronym which stands for bananas, rice, applesauce, and toast, and it has been recommended by healthcare providers for decades as a go-to treatment for gastrointestinal distress. However, there are many misconceptions about the BRAT diet and how it works. In this article, we will discuss all the major topics related to the BRAT diet for gastroenteritis, including who it is for, how it works, what conditions it works for, how long to follow it, and what foods to avoid. By the end of this article, you will have a better understanding of this diet and how it can help you or someone you know recover from gastroenteritis faster.

What is the BRAT diet?

The BRAT diet stands for bananas, rice, applesauce, and toast. It is a bland diet that is low in fiber and fat, making it easy to digest. The foods included in the diet are chosen for their ability to help ease symptoms of gastroenteritis, such as diarrhea and nausea.

 

Let's take a closer look at the individual foods in the BRAT diet and why they are included:

 

Bananas: Bananas are a great source of potassium, which is an important electrolyte that can be lost during bouts of diarrhea and vomiting. They also contain pectin, a soluble fiber that can help bulk up the stool and reduce diarrhea. Bananas are also easy to digest and gentle on the stomach.

 

Rice: Rice is a bland, easily digestible source of carbohydrates that can help provide energy when the body is feeling weak or depleted from illness. White rice is preferred over brown rice in the BRAT diet because it is lower in fiber, which can help reduce diarrhea.

Applesauce: Applesauce is a good source of pectin, like bananas, and is also high in carbohydrates. It can help reduce diarrhea and provide energy without putting a strain on the digestive system. However, it is important to choose unsweetened applesauce to avoid added sugars, which can worsen diarrhea.

 

Toast: Toasted white bread is another easy-to-digest source of carbohydrates that can help provide energy. It is low in fiber and fat, making it gentle on the stomach. Toast can also help absorb excess stomach acid and reduce nausea.

 

Who is it for?

The BRAT diet is a well-known and often recommended treatment for those experiencing symptoms of gastroenteritis, commonly referred to as the stomach flu. This condition can cause a variety of unpleasant symptoms, including nausea, vomiting, diarrhea, and stomach cramps. The diet is generally recommended for those who are experiencing these symptoms because the foods included in the diet are low in fiber and fat, making them easy to digest and less likely to aggravate the digestive system.

 

The diet is also commonly recommended for children who are experiencing similar symptoms. Children are more susceptible to gastroenteritis due to their weaker immune systems and tendency to put objects in their mouths. Additionally, children may not be able to tolerate more complex foods while they are recovering from the illness. The simplicity of the BRAT diet can make it easier for parents to ensure their child is getting the proper nutrition while recovering from the illness.

 

It is important to note that the BRAT diet is not recommended for long-term use, as it does not provide all of the necessary nutrients for a healthy diet. It is intended to be a short-term treatment to help ease symptoms and aid in recovery. If symptoms persist or worsen, it is important to seek medical attention from a healthcare professional.

How does it work?

The BRAT diet works by providing the body with simple, easily digestible foods that give the digestive system a break from harder-to-digest foods. Bananas, rice, applesauce, and toast are all gentle on the digestive system and do not contain irritants that could cause further discomfort. Bananas contain high amounts of potassium which can help to replace electrolytes that are lost due to diarrhea and vomiting. Rice provides a bland source of carbohydrates that can help to bind stools and ease diarrhea. Applesauce is easy to digest and can provide a source of pectin, which can help to firm up stools. Toast is a good source of carbohydrates that can help to settle the stomach and provide energy.

 

When the digestive system is under stress, it can have difficulty processing complex foods, such as those that are high in fiber or fat. These foods can cause more irritation to the digestive tract and prolong symptoms such as diarrhea, cramping, and nausea. By consuming a diet that is low in fiber and fat, the BRAT diet allows the digestive system to recover and heal. As the symptoms of gastroenteritis improve, individuals can slowly reintroduce other foods back into their diet.

How long should one follow it?

Following the BRAT diet for more than 48 hours is generally not recommended as it may lead to nutrient deficiencies and potential health complications. However, it is important to note that every individual is different and may require different amounts of time to recover from gastroenteritis. It is best to consult with a healthcare professional before starting or discontinuing any diet, especially if you have pre-existing medical conditions or are taking medication. After following the BRAT diet for the recommended time period, it is recommended to start introducing other bland, easy-to-digest foods gradually. Some examples of these foods include boiled potatoes, boiled chicken or fish, low-fat yogurt, and cooked vegetables such as carrots or zucchini. It is important to continue avoiding foods that may irritate the digestive system such as high-fat, spicy, or acidic foods.

 

What is the progression from BRAT diet to normal foods?

As you start to feel better, you can gradually introduce more normal foods into your diet. It's important to continue avoiding foods that can irritate your stomach, such as spicy or fried foods, high-fiber foods, dairy products, and caffeine. It is also important to stay hydrated by drinking clear fluids, such as water or electrolyte solutions.

 

It's important to note that if your symptoms return or worsen after reintroducing normal foods, you may need to go back to the BRAT diet for a bit longer before trying again. Slowly reintroducing normal foods will help your digestive system adjust and prevent any further discomfort or irritation.

 

It's also important to listen to your body and not rush the process of returning to your regular diet. Depending on the severity of your gastroenteritis, it may take several days or even a week to fully return to your normal diet without experiencing any symptoms.

Which foods should be avoided when having gastroenteritis?

Dairy products such as milk, cheese, and yogurt contain lactose, a type of sugar that is difficult to digest for some people, especially when the digestive system is already compromised. This can cause further irritation to the digestive tract and worsen symptoms of diarrhea, abdominal cramps, and bloating. It is best to avoid dairy products until the symptoms subside.

 

Fresh fruits and vegetables are generally high in fiber, which can be difficult to digest when the digestive system is inflamed. They can also be a source of bacteria and viruses that can further irritate the digestive tract. However, bananas are an exception as they are low in fiber and high in potassium, which can help replenish electrolytes lost through diarrhea and vomiting.

 

Fruit juices and carbonated beverages should also be avoided as they are often high in sugar, which can worsen diarrhea, and can cause further irritation to the digestive tract.

 

Fried and greasy foods are high in fat, which can be difficult to digest and can exacerbate symptoms of diarrhea, nausea, and vomiting. Similarly, spicy foods can irritate the digestive tract and cause discomfort.

It is also important to avoid excessive hydration, as this can lead to more diarrhea. Instead, it is recommended to drink small amounts of clear fluids such as water, and broth to help prevent dehydration.

 

What is the modified BRAT diet and what does it consist of?

The modified BRAT diet is often recommended for individuals who are recovering from gastroenteritis but still need to be cautious about the types of food they consume. Boiled potatoes are a good source of carbohydrates and potassium, which can help replace lost nutrients during diarrhea. Plain pasta is also a good source of carbohydrates and is easy to digest, making it a good option for those experiencing symptoms of gastroenteritis. Steamed vegetables can provide important vitamins and minerals while being gentle on the digestive system.

 

Lean proteins such as chicken, turkey, and fish can also be added to the modified BRAT diet, as they are easy to digest and provide important nutrients such as protein and iron. Clear broths such as chicken or vegetable broth can help provide hydration and electrolytes that may have been lost during diarrhea.

 

It is important to note that the modified BRAT diet should still be followed for a short period of time, typically 24-48 hours, before gradually reintroducing other bland, easy-to-digest foods back into the diet. It is also important to continue to avoid spicy, fatty, and acidic foods until symptoms have completely resolved..

 

Other important information to consider:

 

In addition to the above information, it is also important to note that the BRAT diet should not be used as a sole treatment for gastroenteritis or other digestive issues. While it can help ease symptoms in the short-term, it is not a cure for underlying conditions and may not address the root cause of the problem.

 

Furthermore, if you are experiencing severe symptoms such as dehydration, fever, or bloody stools, it is important to seek medical attention immediately. These symptoms may indicate a more serious condition that requires prompt medical care.

 

It is also worth noting that the BRAT diet may not be appropriate for everyone, particularly those with certain dietary restrictions or medical conditions. If you have any concerns or questions about whether the BRAT diet is right for you, it is recommended to speak with a healthcare provider or registered dietitian for personalized advice.

 

Finally, once you have recovered from gastroenteritis and are ready to transition back to your regular diet, it is important to do so gradually and listen to your body. Avoid heavy, spicy, or fatty foods for a few days, and slowly reintroduce other foods back into your diet. If you experience any digestive discomfort or symptoms, it may be a sign that you are not quite ready to resume your normal diet and may need to continue with the BRAT diet or modified BRAT diet for a few more days.

 

Conclusion

The BRAT diet is a popular and effective temporary measure for managing the symptoms of gastroenteritis. It consists of easily digestible foods such as bananas, rice, applesauce, and toast. While it is important to follow the BRAT diet for a short period of time, it is also crucial to gradually reintroduce normal foods back into the diet.

 

In addition to following the BRAT diet, it is important to maintain good hygiene practices, stay hydrated, and seek medical attention if symptoms persist or worsen. By taking these steps, individuals can effectively manage and prevent gastroenteritis.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Diet for Common Cold: Boost Immunity with The Right Food

Nutrition Corner with Dr D 

Diet for Common Cold: Boost Immunity with The Right Food

Did you know that what you eat can impact how quickly you recover from a common cold? While it's common knowledge that rest and hydration are key, there are specific foods that can help boost your immunity and speed up your recovery. On the flip side, certain foods can actually make your symptoms worse. In this article, we'll discuss the do's and don'ts of Diet for Common Cold, based on recent research studies.

Foods to Avoid:

Sweets, Candies and Sodas: (Sugar suppresses the immune system)

Sweets, candies, and sodas are some of the most common comfort foods people reach for when they're feeling under the weather. However, these sugary treats may actually do more harm than good when it comes to fighting off a common cold. Consuming sugar can weaken your immune system, making it harder for your body to fight off infections.

 

A recent study published in the American Journal of Clinical Nutrition found that consuming 100 grams of sugar (which is equivalent to about two cans of soda) can suppress the activity of white blood cells for up to five hours. White blood cells play a crucial role in our immune system, as they are responsible for identifying and attacking viruses and bacteria that enter our body.

 

Additionally, sugary foods can also increase inflammation in the body, which can further weaken the immune system. Chronic inflammation has been linked to a number of health issues, including cardiovascular disease and diabetes.

Ice Cold Drinks: (Ice cold drinks constrict blood vessels)

When you're feeling under the weather, it's important to stay hydrated by drinking plenty of fluids. However, it's best to avoid ice-cold drinks, such as sodas or iced tea, as they can constrict blood vessels in your throat and make your cold symptoms worse.

 

Ice-cold drinks can cause blood vessels in your throat to contract, which can make it harder for your body to fight off infections. This constriction can also make it harder for your body to warm up, which can lower your overall body temperature and prolong your cold symptoms.

 

A study published in the journal Rhinology found that consuming ice-cold drinks can worsen symptoms of a cold, including nasal congestion and runny nose. Participants who consumed cold drinks experienced a worsening of their cold symptoms compared to those who drank warm beverages.

 

Instead of ice-cold drinks, opt for warm teas or lukewarm water. Warm fluids can help soothe a sore throat and ease congestion by helping to thin out mucus. Additionally, some warm beverages, such as ginger tea or honey and lemon tea, can have additional health benefits that can help you recover from a cold more quickly.

Dairy Products: (Dairy products increase mucus production)

Many people believe that consuming dairy products, such as milk, cheese, and yogurt, can help soothe a sore throat and ease congestion during a common cold. However, recent research suggests that dairy products may actually increase mucus production, making your symptoms worse.

 

Dairy products contain a protein called casein, which can stimulate mucus production in some people. When you're already battling a cold, excess mucus can make it harder to breathe and exacerbate symptoms such as coughing and congestion.

 

A study published in the journal Chest found that consuming dairy products can increase mucus production in the respiratory tract, making it harder to clear out. In the study, participants who consumed dairy products had thicker and stickier mucus than those who did not.

 

Furthermore, dairy products can also be high in fat, which can increase inflammation in the body and further worsen your symptoms. So, if you're experiencing a cold, it's best to avoid dairy products until you start feeling better.

Foods to Increase in Diet:

Protein - Chicken Soup: (Chicken soup has anti-inflammatory properties)

Chicken soup is a classic home remedy for the common cold, and for good reason. Chicken soup contains anti-inflammatory properties that can help reduce inflammation in your nose and throat, making it easier to breathe. Additionally, the protein in chicken soup can help support your immune system, helping you recover more quickly.

 

Recent studies have shown that chicken soup can indeed help alleviate symptoms of the common cold. The anti-inflammatory properties of chicken soup come from various ingredients, including chicken, vegetables, and herbs.

 

One study published in the Chest Journal found that chicken soup has anti-inflammatory effects that can help reduce the severity of upper respiratory tract infections, such as the common cold. The study suggests that chicken soup may reduce inflammation in the body by inhibiting the movement of immune cells to sites of inflammation.

 

Chicken soup is also a good source of protein, which is essential for repairing and building new tissues in the body. Protein helps support the immune system by providing the body with the necessary building blocks to produce immune cells that can fight off infections.

 

Furthermore, chicken soup can be a good source of fluids, which is important for staying hydrated during a cold. Staying hydrated helps thin out mucus and reduces congestion, making it easier to breathe.

 

So, next time you're feeling under the weather, consider whipping up a warm bowl of chicken soup. It can help reduce inflammation, provide your body with necessary protein, and keep you hydrated, all of which can help you recover from a cold more quickly.

High Vitamin C Sources: (Vitamin C boosts immunity)

Vitamin C is well-known for its immune-boosting properties, and for good reason. Vitamin C helps stimulate the production of white blood cells, which are responsible for fighting off infections.

 

When it comes to fighting off the common cold, vitamin C is one of the most well-known nutrients. Vitamin C is an antioxidant that helps protect the body against harmful free radicals that can damage cells and weaken the immune system.

 

Studies have shown that vitamin C can help reduce the duration and severity of colds, and may even prevent them from occurring in the first place. One study published in the Cochrane Database of Systematic Reviews found that taking vitamin C supplements can reduce the incidence of colds in people exposed to cold environments or under heavy physical stress.

 

While taking supplements can be an option, getting your daily dose of vitamin C through whole foods is always the preferred route. There are many foods that are high in vitamin C, including citrus fruits such as oranges, lemons, and grapefruits, as well as other fruits like kiwis and strawberries. Vegetables such as bell peppers, broccoli, and spinach are also excellent sources of vitamin C.

One interesting fact about vitamin C is that it can be destroyed by cooking and processing. Therefore, it's best to consume vitamin C-rich foods raw or lightly cooked to get the most benefits from this nutrient. Consuming foods high in vitamin C can help boost your immunity, reducing your risk of getting sick or helping you recover faster if you do get sick.

 

So, make sure to incorporate plenty of vitamin C-rich foods into your diet, especially during cold and flu season. It can help keep your immune system strong and ready to fight off any viruses that come your way. Some great sources of vitamin C include oranges, kiwi, strawberries, and bell peppers.

 

Plenty of Fluids - Warm Teas or Lukewarm Water: (Hydration helps loosen mucus)

Staying hydrated is essential when you have a cold, as it can help thin out mucus and make it easier to clear out of your system. This can help alleviate congestion and reduce the severity of your symptoms. Additionally, dehydration can weaken your immune system, making it harder for your body to fight off the infection.

 

Warm teas, such as ginger or chamomile tea, can be especially beneficial for people with a cold. Ginger has anti-inflammatory properties and can help reduce inflammation in the body, while chamomile tea can help soothe a sore throat and promote relaxation. Adding a bit of honey to your tea can also provide additional relief for a sore throat and cough.

 

Lukewarm water is also a great option for staying hydrated while you're sick. Drinking cold water can constrict blood vessels and make your symptoms worse, while warm or lukewarm water can help soothe a sore throat and keep you hydrated without any negative effects.

 

One thing to keep in mind when drinking fluids is to avoid beverages that can actually worsen your symptoms. For example, alcohol and caffeinated beverages can dehydrate you and make it harder for your body to fight off the infection. Sugary drinks can also suppress your immune system, making it harder for you to recover.

 

In conclusion, the foods you eat can have a significant impact on how quickly you recover from a common cold. While it's important to avoid certain foods, such as sweets, dairy products, and ice-cold drinks, there are also specific foods that can help boost your immunity and speed up your recovery. By incorporating protein-rich chicken soup, high vitamin C sources, and plenty of warm fluids into your diet, you can give your body the nutrition support it needs to fight off infections and get back to feeling your best.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Magnesium and Dementia : Can magnesium intake prevent dementia?

Nutrition Corner with Dr D 

Magnesium and Dementia : Can magnesium intake prevent dementia?

Magnesium and dementia are two words that may not seem to be related, but a recent study has found that they could be the key to promoting good brain health and reducing the risk of cognitive decline. Dementia is the seventh biggest killer globally and the second leading cause of death in Australia. It's predicted that the number of people diagnosed with dementia will more than double by 2050. As there is no cure for dementia, prevention is the best course of action, and one way to do that is through diet.

Researchers from the Australian National University's National Centre for Epidemiology and Population Health conducted a study on over 6,000 cognitively healthy participants aged 40 to 73 in the United Kingdom. The study found that people who consume more than 550 milligrams of magnesium each day have a brain age that is approximately one year younger by the time they reach 55 compared to someone with a normal magnesium intake of about 350 milligrams a day.

 

Lead author and PhD researcher Khawlah Alateeq said, "Our study shows a 41 per cent increase in magnesium intake could lead to less age-related brain shrinkage, which is associated with better cognitive function and lower risk or delayed onset of dementia in later life." The researchers suggest that a higher intake of magnesium in our diets from a younger age may safeguard against neurodegenerative diseases and cognitive decline by the time we reach our 40s.

The study also found that the neuroprotective effects of more dietary magnesium appear to benefit women more than men and more so in post-menopausal than pre-menopausal women, although this may be due to the anti-inflammatory effect of magnesium.

 

The study highlights the potential benefits of a diet high in magnesium and the role it plays in promoting good brain health. The study's findings suggest that a diet rich in magnesium can have numerous benefits for brain health.

 

Benefits of Magnesium

Magnesium is a mineral that is essential for optimal brain function. The nervous system relies on magnesium to carry out many of its functions, including neurotransmitter release, synaptic plasticity, and oxidative stress regulation.

 

Neurotransmitters are chemicals that help to transmit signals in the brain. Magnesium plays a crucial role in regulating the release of these neurotransmitters, which helps to ensure that the brain can communicate effectively with other parts of the body.

 

Synaptic plasticity refers to the ability of synapses (the connections between neurons) to change and adapt over time. This is an important aspect of learning and memory, and magnesium is involved in this process.

 

Oxidative stress is a process that occurs when there is an imbalance between the production of reactive oxygen species (ROS) and the body's ability to detoxify them. This can lead to damage to cells and tissues, including those in the brain. Magnesium helps to regulate oxidative stress by acting as an antioxidant and protecting cells from damage.

 

Magnesium also helps to reduce inflammation, which is believed to contribute to neurodegenerative diseases such as dementia.

Magnesium and inflammation in the brain

Inflammation is the body's natural response to injury or infection, but chronic inflammation can cause damage to tissues and organs over time. It's believed that chronic inflammation in the brain plays a role in the development of neurodegenerative diseases such as dementia.

 

Magnesium is known to have anti-inflammatory properties and may help reduce inflammation in the brain. Inflammation in the brain can be caused by a variety of factors, such as chronic stress, poor diet, and lack of exercise. When inflammation is reduced, it can help protect brain cells and improve cognitive function.

 

Studies have shown that magnesium can help reduce inflammation in the brain by inhibiting the production of inflammatory molecules known as cytokines. Cytokines are produced by the immune system in response to infection or injury, but they can also contribute to chronic inflammation.

In addition to reducing inflammation, magnesium has been shown to improve brain function in other ways. For example, magnesium helps regulate the production of neurotransmitters, which are chemicals that transmit signals in the brain. Low levels of magnesium have been linked to lower levels of the neurotransmitter serotonin, which is associated with depression and anxiety.

 

Magnesium and cognitive function

Furthermore, magnesium is involved in the production of energy in brain cells, which is essential for optimal brain function. Studies have shown that magnesium can help improve cognitive function in older adults and may help protect against age-related cognitive decline.

 

Overall, the anti-inflammatory properties of magnesium may play an important role in promoting good brain health and reducing the risk of neurodegenerative diseases such as dementia. Incorporating magnesium-rich foods such as spinach, nuts, and whole grains into your diet may be an effective way to improve brain health and reduce the risk of cognitive decline.

Magnesium sources and supplements

The recommended daily intake of magnesium is between 310-420 mg for adults, with an average daily intake of around 300 mg for most people.

 

Magnesium can be found in a variety of foods, including spinach, nuts, legumes, seeds, and whole grains. These foods are rich in magnesium, with spinach containing around 157 mg of magnesium per cup, almonds containing 80 mg per ounce, and black beans containing 60 mg per half-cup serving.

 

In addition to a magnesium-rich diet, magnesium supplements can also be beneficial for brain health. However, not all forms of magnesium supplements are created equal. The most beneficial and biologically available form of magnesium supplement is magnesium glycinate, which is absorbed well by the body and does not cause digestive issues.

Conclusion

In conclusion, the study shows the potential benefits of a magnesium-rich diet in reducing the risk of cognitive decline and neurodegenerative diseases such as dementia. It suggests that people of all ages should be paying closer attention to their magnesium intake and incorporating magnesium-rich foods into their diets. Prevention is key in promoting good brain health, and a diet high in magnesium is one way to achieve that.

 

References 

Khawlah Alateeq, Erin I. Walsh, Nicolas Cherbuin. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable sex differences. European Journal of Nutrition, 2023; DOI: 10.1007/s00394-023-03123-x

 

Magnesium : Alzheimer Drug Discovery Foundation 

by Dr. Michal Domeny DNP, L.Ac, CD/N

Natural Solutions: Healing Indigestion with Herbs and Nutrition

Complementary Medicine

Natural Solutions: Healing Indigestion with Herbs and Nutrition

If you're someone who has ever experienced indigestion, then you know just how uncomfortable and downright painful it can be. What you may not know, however, is that poor digestion can also lead to a host of other health issues. From chronic fatigue to skin problems, poor digestion can affect just about every aspect of your life. That's why it's so important to prioritize your digestive health. In this article, we'll explore treatment of indigestion with Herbs and Nutrition and show you how that can help you feel your best. But first, let's take a look at the prevalence of indigestion and why it's so important to take it seriously.

II. Common causes of indigestion

Indigestion, also known as dyspepsia, is a common condition that affects millions of people worldwide. While it may be tempting to dismiss it as a minor inconvenience, it can be a sign of underlying health issues. In this section, we will discuss the most common causes of indigestion and how they affect digestion.

 

One of the most significant factors that contribute to indigestion is an unhealthy diet. Eating processed foods, high-fat foods, and foods that are spicy or acidic can all irritate the stomach lining and lead to indigestion. Additionally, consuming large meals or eating too quickly can put a strain on the digestive system and cause discomfort.

 

Stress is another common cause of indigestion. When the body is under stress, it releases hormones that can slow down the digestive process and cause food to stay in the stomach longer, leading to discomfort and bloating. Chronic stress can also lead to more severe digestive issues, such as irritable bowel syndrome.

Certain medications can also cause indigestion. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, can irritate the stomach lining and lead to indigestion. Other medications, such as antibiotics, can disrupt the balance of bacteria in the gut and cause digestive issues.

 

III. Herbal remedies for indigestion

Herbal remedies have been used for centuries to promote digestive health and relieve symptoms of indigestion. These remedies offer a natural alternative to over-the-counter medications and can be used as a complementary therapy to conventional treatment. Ginger is a popular herb known for its anti-inflammatory and antioxidant properties. It has been shown to improve digestion by increasing the production of digestive enzymes and reducing inflammation in the gut. Peppermint is another well-known herb that can relieve symptoms of indigestion, such as bloating and gas. It works by relaxing the muscles in the digestive tract and reducing spasms. Chamomile is another herb that can promote digestive health. It has anti-inflammatory and anti-spasmodic properties that can help to calm the digestive system and reduce symptoms of indigestion.

 

While herbal remedies can be effective in promoting digestive health, it is important to note that they can also have potential side effects and interactions with other medications. For example, ginger can increase the risk of bleeding when taken with blood-thinning medications, and chamomile can interact with sedative medications. It is important to consult with a healthcare provider before starting any herbal remedy, especially if you are taking other medications.

 

It is also important to note that not all herbal remedies are created equal. The quality and purity of the herbs can vary greatly, and some products may be contaminated with heavy metals or other toxins. It is important to purchase herbal products from reputable sources and to follow the manufacturer's instructions for use.

 

In addition to herbs, there are other natural remedies that can promote digestive health. For example, probiotics can help to balance the gut microbiome and improve digestion. Probiotics are live bacteria and yeasts that are naturally found in the gut and can be taken as supplements or found in fermented foods such as kimchi,  yogurt and kefir.

Nutritional strategies for indigestion

 

Proper nutrition is crucial for good digestion and overall health. Eating a healthy, well-balanced diet can help prevent indigestion and other digestive problems. On the other hand, consuming a diet high in fat, sugar, and processed foods can lead to indigestion and other digestive issues.

 

Fiber is an important nutrient for digestion, as it helps regulate bowel movements and prevent constipation. Foods high in fiber include fruits, vegetables, whole grains, and legumes. Incorporating these foods into your diet can help improve digestion and prevent indigestion.

 

Probiotics are another important nutrient for digestive health. Probiotics are beneficial bacteria that live in your gut and help break down food and absorb nutrients. Eating foods that are high in probiotics, such as yogurt, kefir, and sauerkraut, can help improve digestion and prevent indigestion.

Digestive enzymes are also important for proper digestion. Digestive enzymes are produced by the pancreas and help break down food in the small intestine. Eating foods that are high in digestive enzymes, such as papaya and pineapple, can help improve digestion and prevent indigestion.

 

In addition to incorporating these foods into your diet, there are other tips for improving digestion and preventing indigestion. Eating smaller, more frequent meals throughout the day can help prevent overeating and reduce the risk of indigestion. Drinking plenty of water can also help improve digestion and prevent constipation.

 

It's important to note that everyone's digestive system is different, and what works for one person may not work for another. It's important to listen to your body and pay attention to how certain foods make you feel. If you notice that certain foods trigger indigestion, it's best to avoid them.

 

IV. Lifestyle changes for indigestion

Lifestyle factors such as stress and physical inactivity can significantly contribute to indigestion. Chronic stress can lead to a range of digestive problems, including irritable bowel syndrome (IBS) and acid reflux, while lack of physical activity can slow down digestion and increase the risk of constipation. Therefore, making lifestyle changes is essential for managing and preventing indigestion.

 

One effective way to reduce stress and promote digestive health is through regular exercise. Exercise has been shown to stimulate digestion and bowel movements, which can help prevent constipation and other digestive problems. Furthermore, exercise promotes the release of endorphins, which can reduce stress and improve overall mood. Simple activities such as walking, swimming, and cycling can be highly beneficial for digestive health and should be incorporated into one's daily routine.

 

In addition to exercise, practicing stress-reducing techniques such as meditation, yoga, or deep breathing can also have a positive impact on digestive health. These practices have been shown to reduce stress levels and improve digestion, making them an excellent option for those who suffer from indigestion caused by stress.

 

Lastly, it's essential to make time for relaxation and self-care to manage indigestion caused by stress. Taking regular breaks, practicing relaxation techniques, and engaging in activities that bring joy can all help reduce stress levels and improve digestive health. By incorporating these lifestyle changes, individuals can manage and prevent indigestion, promoting overall digestive health and well-being.

Conclusion

Maintaining good digestive health is crucial for overall well-being and quality of life. It is essential to consider natural remedies and lifestyle changes to prevent and manage indigestion effectively. The use of herbal remedies such as ginger, peppermint, and chamomile can be beneficial in reducing symptoms of indigestion. These herbs have anti-inflammatory properties, promote digestion, and soothe the gastrointestinal tract. Incorporating fiber, probiotics, and digestive enzymes into your diet can also be helpful in promoting healthy digestion. A diet rich in whole foods, fruits, and vegetables can provide essential nutrients that support good digestive health. Additionally, reducing stress and increasing physical activity can help improve digestion. Stress has been linked to digestive problems, so implementing relaxation techniques, such as deep breathing, yoga, or meditation, can be helpful in reducing symptoms of indigestion. Regular exercise can also promote good digestion by increasing blood flow and stimulating the muscles in the digestive tract.

 

It is important to remember that while natural remedies can be helpful, chronic indigestion may require medical attention. If symptoms persist or worsen, it is crucial to seek professional advice. A healthcare provider can determine the underlying cause of indigestion and recommend appropriate treatment. Indigestion may also be a symptom of more severe conditions such as GERD, ulcers, or gallstones. Therefore, it is important to seek medical attention promptly.

 

In summary, maintaining good digestive health requires a holistic approach that includes dietary changes, herbal remedies, and lifestyle modifications. It is essential to take care of our digestive system as it affects our overall health and well-being. By incorporating natural remedies and lifestyle changes, we can promote good digestion and prevent indigestion. Remember to seek professional advice if experiencing chronic indigestion, and take proactive measures to maintain optimal digestive health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

GERD and Diet :The Truth About Which Foods Trigger GERD

Nutrition Corner with Dr D 

GERD and diet :The Truth About Which Foods Trigger GERD  

Are you one of the millions of people who suffer from gastroesophageal reflux disease (GERD)? If so, you're probably all too familiar with the burning sensation in your chest. But did you know that your diet may be the reason for these symptoms?

While many people think of GERD as a problem that's primarily caused by overproduction of stomach acid, recent research suggests that diet can play a major role in the development and severity of GERD symptoms.

 

In fact, some experts believe that as many as 60% of people with GERD may be able to manage their symptoms simply by making changes to their diet.

 

So, how exactly does diet affect GERD? When we eat, our stomach produces acid to help break down the food. If this acid flows back up into the esophagus, it can cause irritation and inflammation, leading to the classic symptoms of GERD such as heartburn, regurgitation, and difficulty swallowing.

 

Certain foods and drinks can increase the production of stomach acid, making reflux more likely to occur. Other foods can weaken the lower esophageal sphincter (LES), the muscle that normally keeps stomach acid from flowing back up into the esophagus.

 

In this article, we'll explore the link between diet and GERD in more detail, discussing the foods and drinks that can trigger GERD symptoms as well as those that may help to alleviate them. Whether you're dealing with mild symptoms or severe GERD, the information in this article can help you take control of your diet and manage your symptoms more effectively.

Foods that Trigger GERD

Foods that trigger GERD symptoms are those that may not necessarily cause GERD on their own but can aggravate symptoms in people who already have GERD. Certain foods can cause the lower esophageal sphincter (LES) to relax, allowing stomach acid to flow back into the esophagus, leading to heartburn, regurgitation, and other uncomfortable symptoms.

 

However, trigger foods can differ from person to person, and it's important to identify your own food triggers to manage your GERD symptoms effectively.

 

Caffeine

Caffeine is a common trigger for GERD symptoms. It stimulates the production of stomach acid and relaxes the LES. Coffee, tea, soda, and chocolate contain caffeine and can exacerbate GERD symptoms in some people.

 

Alcohol

Alcohol can also trigger GERD symptoms. Alcohol can irritate the esophagus and stomach lining, causing inflammation and increasing stomach acid production.

 

Fatty foods

Fatty foods are another trigger for GERD symptoms. They can slow down digestion and cause the stomach to produce more acid, leading to reflux. Fried and greasy foods, as well as high-fat meats and dairy products, are common culprits.

 

Other common trigger foods

Other common trigger foods include spicy foods, citrus fruits, tomatoes, onions, and garlic, black pepper. These foods can irritate the esophagus and trigger reflux symptoms. It's essential to note that not all of these foods will trigger GERD symptoms in everyone. Each person is different, and it's essential to identify your specific trigger foods to manage your symptoms.

In addition to the foods mentioned above, some people may also experience GERD symptoms after consuming certain types of foods. For example, people who are lactose intolerant may experience reflux after consuming dairy products. Additionally, those with gluten intolerance or celiac disease may experience reflux after consuming gluten-containing foods.

 

Gluten is found in many processed foods and beverages that contain certain grains, such as bread, pasta, cereal, beer, and some types of sauces and condiments. It's important for those with gluten sensitivity or celiac disease to read food labels carefully and avoid foods that contain gluten.

 

It's essential to keep a food diary to identify your own trigger foods. This way, you can avoid these foods and manage your symptoms more effectively. Try eliminating one food at a time and see if your symptoms improve. Keep in mind that it may take several weeks to identify all of your trigger foods.

In conclusion, certain foods can trigger GERD symptoms by causing the LES to relax, increasing stomach acid production, and irritating the esophagus. However, trigger foods can differ from person to person, and it's essential to identify your specific trigger foods to manage your symptoms effectively. Keep a food diary and eliminate trigger foods one at a time to improve your quality of life and manage your GERD symptoms.

 

Foods to avoid if you have GERD

For people with gastroesophageal reflux disease (GERD), certain foods can make their symptoms a lot worse. To manage GERD effectively, it's crucial to avoid foods that can irritate the esophagus and trigger acid reflux. Here are some of the foods that should be avoided.

 

Chocolate

Chocolate contains a compound called methylxanthine, which can weaken the lower esophageal sphincter (LES) muscle and allow stomach acid to flow back up into the esophagus. Dark chocolate, in particular, has a higher concentration of methylxanthine compared to milk chocolate.

 

Mint

Mint can also relax the LES and cause acid reflux. This includes peppermint, spearmint, and other mint flavors found in chewing gum, breath mints, and even toothpaste.

Spicy Foods

Spicy foods, such as hot peppers and chili powder, can irritate the lining of the esophagus and cause heartburn. They can also increase stomach acid production, which can make GERD symptoms worse.

 

Fatty and Fried Foods

Fatty and fried foods can slow down digestion and stay in the stomach longer, which can increase the likelihood of acid reflux. These foods also put pressure on the LES, making it easier for stomach acid to flow back up into the esophagus.

 

Citrus Fruits and Juices

Citrus fruits and juices, such as oranges, lemons, grapefruits, and tomatoes, are acidic and can worsen GERD symptoms. They can also irritate the lining of the esophagus and cause heartburn.

 

Carbonated Beverages

Carbonated beverages, such as soda and sparkling water, can cause bloating and put pressure on the LES, making acid reflux more likely. They can also increase stomach acid production and irritate the esophagus.

Alcohol

Alcohol can relax the LES and increase stomach acid production, making GERD symptoms worse. Beer and wine, in particular, can trigger acid reflux due to their carbonation and acidity.

 

Foods that help with GERD

Non-citrus fruits are a great example of helpful foods. These fruits are low in acid and can provide necessary vitamins and minerals without causing discomfort. Bananas, apples, and melons are all good choices. However, be cautious of fruits high in acid, such as oranges and grapefruits.

 

Lean proteins, such as chicken and fish, can also help manage GERD symptoms. These proteins are low in fat, which is important because fatty foods can trigger GERD symptoms. Additionally, proteins are necessary for maintaining muscle mass and keeping you feeling full, which can prevent overeating and reduce the likelihood of symptoms.

 

Whole grains are another helpful food for those with GERD. These grains, such as brown rice and whole wheat bread, are high in fiber, which can help keep your digestive system functioning properly. Additionally, fiber can help keep you feeling full, which can reduce the likelihood of overeating and triggering symptoms.

 

In addition to these specific foods, it is important to maintain a balanced diet overall. Eating a variety of nutrient-dense foods, such as fruits, vegetables, and lean proteins, can help reduce the likelihood of GERD symptoms. It is also important to eat smaller, more frequent meals, as opposed to large, infrequent meals.

 

So, how do these foods help manage GERD symptoms? Non-citrus fruits, lean proteins, and whole grains are all low in acid, which can reduce the likelihood of discomfort. Additionally, these foods are all nutrient-dense and can provide important vitamins, minerals, and fiber to support overall digestive health. By maintaining a balanced diet and including these helpful foods, you can manage GERD symptoms and improve your overall health and well-being.

 

Diet tips for GERD

Managing GERD symptoms through diet can be challenging, but with some simple tips and tricks, it's possible to improve your symptoms and lead a more comfortable life. One of the most important things to consider is meal timing. It's recommended that you eat smaller, more frequent meals throughout the day rather than three large meals. This can help prevent the stomach from becoming too full, which can trigger symptoms of GERD. Additionally, it's important to avoid eating within three hours of bedtime. Laying down after a meal can cause acid reflux, so it's best to wait a few hours before lying down.

 

Portion control is also key for managing GERD symptoms. It's important to avoid overeating and to stick to recommended serving sizes. This can help prevent the stomach from becoming too full and can help reduce symptoms of GERD. Additionally, it's important to eat slowly and to chew your food thoroughly. This can help reduce the amount of air you swallow while eating, which can help prevent bloating and discomfort.

 

Maintaining a healthy weight can also be beneficial for managing GERD symptoms. Excess weight can put pressure on the stomach, which can increase the risk of acid reflux. Additionally, losing weight can help reduce symptoms of GERD. If you're overweight or obese, it's important to work with your health care provider to develop a safe and effective weight loss plan.

 

Finally, it's important to stay hydrated throughout the day. Drinking plenty of water can help dilute stomach acid and can help prevent symptoms of GERD. Overall, managing GERD symptoms through diet requires some trial and error. It's important to pay attention to your body and to keep a food diary to identify trigger foods.

 

Conclusion

In conclusion, diet plays a crucial role in managing GERD symptoms. Avoiding trigger foods such as caffeine, alcohol, chocolate, mint, and spicy foods, and consuming helpful foods such as non-citrus fruits, lean proteins, and whole grains can go a long way in alleviating GERD symptoms. Additionally, practicing portion control and meal timing can also help in reducing symptoms.

 

It's important to note that while certain foods may be triggers for some individuals, they may not be for others. It's essential to pay attention to how your body reacts to certain foods and adjust your diet accordingly.

 

Maintaining a healthy weight is also vital in managing GERD symptoms. Excess weight can put pressure on the stomach and increase the risk of acid reflux. Therefore, incorporating a healthy and balanced diet with regular exercise can help in managing GERD symptoms and reducing the risk of complications.

 

In summary, managing GERD symptoms through diet requires a personalized approach. By avoiding trigger foods, consuming helpful foods, practicing portion control, meal timing, and maintaining a healthy weight, individuals with GERD can improve their symptoms and enhance their quality of life. It's essential to consult with a healthcare provider or a registered dietitian to create a personalized diet plan that meets your individual needs and preferences. By taking control of your diet, you can take control of your GERD symptoms and live a healthy and comfortable life.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Diabetes food list :Top 10 Foods to Eat if You Have Diabetes

Nutrition Corner with Dr D 

Diabetes Food List : Top 10 Foods to Eat if You Have Diabetes

Diabetes affects over 34 million Americans and requires careful management of blood sugar levels to prevent complications. One way to achieve this is through making smart food choices. In this article, we will go over Diabetes food list that will focus on the top 10 foods to eat if you have diabetes, highlighting their benefits and providing some recipe ideas.

Avocado: Healthy Fats for Better Blood Sugar Control

Avocado is a fruit that is high in healthy fats, fiber, and other nutrients, making it an excellent choice for those with diabetes. Recent studies have shown that consuming avocados can improve blood sugar control and insulin sensitivity. In fact, one study found that consuming half an avocado with lunch reduced the rise in blood sugar levels after the meal.

 

In that study avocado intake was also associated with healthier dietary patterns.  In addition to improved blood glucose control, trends favored reduced biomarkers of cardiometabolic risk when replacing avocado energy for carbohydrate energy in adults who are overweight or with obesity and have insulin resistance.

 

Avocado can be added to salads, sandwiches, or smoothies for a healthy and satisfying meal. Try making an avocado toast with whole-grain bread and toppings like tomato, cucumber, and a sprinkle of salt and pepper.

Cinnamon: A Spice with Powerful Blood Sugar-Lowering Properties

Cinnamon is a spice that has been used for centuries for its medicinal properties, including its ability to lower blood sugar levels. It contains compounds that can improve insulin sensitivity and reduce insulin resistance, making it an excellent addition to the diet of those with diabetes.

 

Recent studies have shown that consuming cinnamon can significantly reduce fasting blood sugar levels and improve cholesterol levels in people with type 2 diabetes. The study found that there was a significant difference in the average post prandial blood glucose measurements – blood glucose measured after meal- in the individuals consuming 6 g of cinnamon per day.

 

Adding cinnamon to your morning oatmeal or smoothie can be a tasty way to enjoy this spice.

 

Berries: Antioxidants to Help Prevent Complications

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, which can help prevent complications from diabetes. Antioxidants can protect the body from damage caused by free radicals, which can contribute to chronic diseases such as heart disease and cancer.

 

Studies have shown that consuming berries can improve blood sugar control and reduce inflammation in people with type 2 diabetes. Eating berries, like cranberries, blueberries, raspberries, and strawberries, can help people with conditions like insulin resistance and metabolic syndrome to manage their blood sugar levels and reduce the amount of insulin their body produces.

 

Long-term studies show that eating these berries, either alone or as part of a healthy diet, can also improve cholesterol levels, blood pressure, and markers of heart disease. Adding berries to your yogurt, oatmeal, or smoothie can be a delicious way to enjoy their benefits.

Legumes: Low-Glycemic Index for Better Blood Sugar Control

Legumes, such as lentils, chickpeas, and black beans, are low in glycemic index, meaning they release sugar into the bloodstream slowly, providing sustained energy and helping with blood sugar control.

 

Studies have shown that consuming legumes can improve glycemic control, reduce insulin resistance, and lower the risk of heart disease in people with diabetes. Adding legumes to your salads, soups, or stews can be an easy way to incorporate them into your diet.

 

Chia Seeds: Fiber and Healthy Fats for Blood Sugar Control

Chia seeds are high in fiber and healthy fats, making them an excellent choice for those with diabetes. The fiber in chia seeds can slow down the absorption of sugar into the bloodstream, while the healthy fats can improve insulin sensitivity and reduce inflammation.

Studies have shown that consuming chia seeds can lower fasting blood sugar levels and improve cholesterol levels in people with type 2 diabetes. Adding chia seeds to your smoothies, yogurt, or oatmeal can be an easy way to enjoy their benefits.

 

Leafy Greens: Nutrient-Dense for Better Overall Health

 

Leafy greens, such as spinach, kale, and collard greens, are packed with nutrients and antioxidants, making them an excellent choice for those with diabetes. They are low in calories and high in fiber, making them a great choice for weight management.

 

Studies have shown that consuming leafy greens can improve blood sugar control, reduce inflammation, and lower the risk of heart disease in people with diabetes. Adding leafy greens to your salads, smoothies, or stir-fries can be a delicious way to enjoy their benefits.

 

Nuts: Healthy Fats for Better Blood Sugar Control

Nuts are a great snack option for people with diabetes because they are high in healthy fats, protein, and fiber. These nutrients help slow down the absorption of sugar into the bloodstream, which can prevent blood sugar spikes. Additionally, nuts have been shown to improve insulin sensitivity and reduce inflammation in people with diabetes.

 

A recent study published in the Journal of Nutrition found that consuming a daily serving of nuts, particularly walnuts, was associated with improved blood sugar control and lower levels of inflammation in people with type 2 diabetes. Some examples of nuts to incorporate into your diet include almonds, pistachios, and cashews.

 

Here's a recipe idea: Mix a handful of your favorite nuts with some dried fruit and dark chocolate chips for a delicious and nutritious snack.

Sweet Potatoes: Low-Glycemic Index for Better Blood Sugar Control

Sweet potatoes are a nutritious and delicious carbohydrate source for people with diabetes. They are rich in fiber, vitamins, and minerals and have a lower glycemic index compared to other starchy vegetables like white potatoes. This means they are digested more slowly and cause a slower rise in blood sugar levels.

 

A study published in the Journal of Medicinal Food found that consuming purple sweet potatoes improved blood sugar control in people with type 2 diabetes. Other varieties of sweet potatoes, such as orange and white, are also beneficial for people with diabetes.

 

Here's a recipe idea: Roast sweet potato wedges with olive oil, salt, and pepper for a flavorful and healthy side dish.

Fish: Omega-3 Fatty Acids for Better Heart Health

Fish is an excellent source of protein and omega-3 fatty acids, which can improve heart health in people with diabetes. Omega-3s have been shown to reduce inflammation, lower triglycerides, and improve insulin sensitivity. Additionally, eating fish may lower the risk of developing cardiovascular disease, a common complication of diabetes.

 

A study published in the Journal of the American Medical Association found that eating fatty fish twice a week was associated with a lower risk of developing type 2 diabetes. Some examples of fatty fish include salmon, tuna, and mackerel.

 

Here's a recipe idea: Grill or bake a piece of salmon and serve it with roasted vegetables for a delicious and nutritious meal.

 

Dark Chocolate: Antioxidants and Flavanols for Better Blood Sugar Control

Dark chocolate is a sweet treat that can actually be beneficial for people with diabetes. It contains antioxidants and flavanols that have been shown to improve blood sugar control and insulin sensitivity. Additionally, dark chocolate may improve heart health by reducing inflammation and lowering blood pressure.

 

A study published in the European Journal of Clinical Nutrition found that consuming dark chocolate improved insulin sensitivity and reduced blood pressure in people with type 2 diabetes. However, it's important to choose high-quality dark chocolate with a high percentage of cocoa solids and limited added sugar.

 

Here's a recipe idea: Melt some dark chocolate and dip strawberries or other berries into it for a delicious and healthy dessert.

 

Conclusion

In conclusion, making smart food choices is an important part of managing diabetes. By incorporating these top 10 foods into your diet, you can improve your blood sugar control, prevent complications, and improve your overall health. Avocado, cinnamon, berries, legumes, chia seeds, leafy greens, nuts, sweet potatoes, fish, and dark chocolate are all delicious and nutritious options to include in your meals. Experiment with different recipes and find what works best for you and your health goals. With a little bit of effort and planning, you can enjoy a healthy and delicious diet while managing your diabetes.

 

References

Johnson, E.J., K. F. Kornsteiner, E.J. Chong, P.J. Marrone, L.M. Coyne, K.L. Dorfman, M.E. Lanza, and N.R. Kris-Etherton. Daily avocado consumption improves plasma lipid profiles in overweight and obese adults. Journal of the American Heart Association. 2015 Jan 7;4(1):e001355. doi: 10.1161/JAHA.114.001355. PMID: 25567051.  https://www.ahajournals.org/doi/full/10.1161/JAHA.114.001355.

 

Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. Int J Food Sci. 2019 Mar 4;2019:4138534. doi: 10.1155/2019/4138534. PMID: 30949494; PMCID: PMC6425402.

 

Calvano A , Izuora K , Oh EC , Ebersole JL , Lyons TJ , Basu A . Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials. Food Funct. 2019 Oct 16;10(10):6227-6243. doi: 10.1039/c9fo01426h. PMID: 31591634; PMCID: PMC7202899.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Cabbage Juice: The Ultimate Anti-Inflammatory Elixir

Nutrition Corner with Dr D 

Cabbage Juice: The Ultimate Anti-Inflammatory Elixir

While many people are familiar with the health benefits of consuming fruits and vegetables, few may know about the surprising anti-inflammatory properties of cabbage juice. In recent years, research has shown that drinking cabbage juice can help reduce inflammation throughout the body, leading to a wide range of health benefits. In this article, we will explore the evidence behind cabbage juice's anti-inflammatory properties, as well as provide tips for incorporating this nutritious beverage into your daily diet.

II. The Science of Inflammation

Inflammation is the body's natural response to injury, infection, or irritation, and it is a complex process involving various immune cells and chemical mediators. When inflammation is acute, it helps the body to fight off harmful agents and promotes healing.

 

However, chronic inflammation, which can be triggered by a variety of factors such as poor diet, stress, or chronic infections, can lead to tissue damage and contribute to the development of various diseases, including cancer, diabetes, cardiovascular diseases, and autoimmune disorders.

 

There are several types of inflammation, including acute inflammation, which is a short-lived response to tissue damage or infection, and chronic inflammation, which can persist for months or years and is often characterized by the presence of immune cells and tissue damage. Inflammation can also be systemic, affecting the whole body, or localized, affecting a specific tissue or organ.

Another type of inflammation that has gained attention in recent years is low-grade or subclinical inflammation, which is characterized by low-level immune activation and chronic elevation of inflammatory markers such as C-reactive protein (CRP) or interleukin-6 (IL-6). This type of inflammation can be present in individuals with metabolic syndrome, obesity, or insulin resistance, and has been linked to the development of various chronic diseases, including type 2 diabetes, cardiovascular diseases, and neurodegenerative disorders.

 

Understanding the different types and mechanisms of inflammation is important for developing effective strategies to prevent and treat chronic inflammation and associated diseases. While anti-inflammatory drugs such as nonsteroidal anti-inflammatory drugs (NSAIDs) or corticosteroids can be effective in managing acute inflammation, they can have side effects and are not recommended for long-term use. Therefore, identifying natural anti-inflammatory agents that can modulate the immune response and reduce chronic inflammation is an area of active research.

 

One such natural anti-inflammatory agent that has gained attention in recent years is cabbage juice. Cabbage is a cruciferous vegetable that is rich in various bioactive compounds, including flavonoids, carotenoids, and glucosinolates, which have been shown to possess anti-inflammatory, antioxidant, and anticancer properties. In particular, cabbage contains high levels of the anti-inflammatory compound sulforaphane, which has been shown to modulate immune cell function and reduce inflammation in various tissues.

 

By understanding the mechanisms of inflammation and the potential anti-inflammatory properties of cabbage juice, we can gain insights into how dietary interventions may help to prevent and treat chronic inflammation and associated diseases. In the following sections, we will explore the scientific evidence supporting the use of cabbage juice for inflammation in the digestive system and its potential health benefits.

II. Cabbage Juice: Nutritional Profile

Cabbage juice is a nutritional powerhouse with a rich supply of essential vitamins, minerals, and antioxidants that contribute to its anti-inflammatory properties. Cabbage juice is particularly high in vitamin C, a potent antioxidant that neutralizes free radicals and prevents oxidative damage to cells. This vitamin also plays a crucial role in collagen production, a protein that supports the structure and integrity of connective tissues in the body.

 

Another key nutrient found in cabbage juice is vitamin K, which helps regulate blood clotting and promotes healthy bones. Cabbage juice is also an excellent source of vitamin B6, a water-soluble vitamin that aids in the metabolism of amino acids and helps produce neurotransmitters, such as serotonin and dopamine, that regulate mood and behavior.

Cabbage juice is also rich in flavonoids, a type of antioxidant that reduces inflammation by neutralizing harmful molecules called reactive oxygen species (ROS). Flavonoids work synergistically with other compounds found in cabbage juice, such as sulforaphane and glucosinolates, to reduce inflammation and promote overall health.

 

Sulforaphane is a potent antioxidant found in cruciferous vegetables like cabbage, broccoli, and cauliflower. This compound has been shown to activate the body's natural detoxification enzymes, which remove harmful toxins and reduce inflammation. Sulforaphane also helps prevent oxidative damage to DNA, which can lead to chronic diseases such as cancer and heart disease.

 

Glucosinolates are another group of compounds found in cabbage juice that have potent anti-inflammatory properties. When glucosinolates are broken down in the body, they form metabolites that stimulate the production of antioxidant enzymes and reduce inflammation.

 

In summary, cabbage juice contains a unique combination of vitamins, minerals, and antioxidants that work synergistically to reduce inflammation and promote overall health. By consuming cabbage juice regularly, you can reap the benefits of these powerful compounds and protect your body against chronic diseases.

IV. Evidence-Based Benefits of Cabbage Juice for Inflammation

Cabbage juice has been used for centuries as a traditional remedy for a variety of ailments, including inflammation. In recent years, a growing body of scientific research has confirmed its anti-inflammatory properties. One study published in the Journal of Ethnopharmacology found that cabbage juice could significantly reduce inflammation in the colon. Another study published in the European Journal of Nutrition showed that drinking cabbage juice can help reduce levels of pro-inflammatory markers in the blood.

 

The beneficial effects of cabbage juice on inflammation are thought to be due to its high content of vitamins, minerals, and other phytochemicals. Additionally, cabbage is a good source of dietary fiber, which can help promote healthy digestion and reduce inflammation in the gut.

 

But perhaps the most important compounds in cabbage juice for reducing inflammation are its flavonoids and glucosinolates. These compounds have been shown to have strong anti-inflammatory and antioxidant properties.

One study published in the International Journal of Food Sciences and Nutrition found that cabbage juice can significantly reduce levels of interleukin-6 (IL-6), a pro-inflammatory cytokine. Another study published in the journal Food and Chemical Toxicology showed that cabbage juice can inhibit the production of nitric oxide, a molecule that is involved in inflammation.

 

The anti-inflammatory effects of cabbage juice may also be due to its ability to regulate the immune system. Research has shown that cabbage juice can help to modulate the activity of immune cells, including T-cells and natural killer cells, which play an important role in the body's immune response. By helping to regulate the immune system, cabbage juice may be able to reduce the inflammation that is associated with a variety of chronic diseases, including arthritis, heart disease, and cancer.

 

In summary, the evidence-based benefits of cabbage juice for inflammation are impressive. The high concentration of vitamins, minerals, and other phytochemicals in cabbage juice make it a potent anti-inflammatory agent. Its ability to modulate the immune system and reduce the production of pro-inflammatory cytokines make it a promising natural remedy for a variety of chronic diseases. Incorporating cabbage juice into your diet may be a simple and effective way to reduce inflammation and improve your overall health.

 

V. How to Incorporate Cabbage Juice into Your Diet

If you're interested in incorporating cabbage juice into your diet to help combat inflammation, there are a few tips and tricks to keep in mind.

 

First, it's important to choose the right type of cabbage. Red cabbage tends to be the most nutritious variety, as it contains higher levels of anthocyanins, which are potent antioxidants that can help fight inflammation. However, green and savoy cabbage are also good options.

 

When making cabbage juice, it's best to use a high-quality juicer that can extract as much juice as possible from the cabbage. You can also add other anti-inflammatory ingredients to the juice, such as ginger, turmeric, or celery, to enhance its benefits.

 

It's important to note that cabbage juice can be quite strong and may take some getting used to. To make it more palatable, try mixing it with other juices, such as apple or carrot juice. You can also add a squeeze of lemon or lime juice to help balance the flavor.

 

In terms of how much cabbage juice to drink, there is no set recommendation. However, most studies have used around 8-16 ounces of cabbage juice per day, which is roughly equivalent to one to two cups.

 

In addition to drinking cabbage juice, you can also incorporate cabbage into your meals in other ways. Try adding shredded cabbage to salads, sandwiches, or tacos. You can also lightly steam or sauté cabbage and serve it as a side dish with your favorite protein.

 

To maximize the anti-inflammatory benefits of cabbage, it's also important to pair it with other anti-inflammatory foods. Some good options include leafy green vegetables, berries, nuts, and fatty fish. Avoid processed foods, refined sugars, and other foods that are known to promote inflammation.

 

Overall, incorporating cabbage juice and other anti-inflammatory foods into your diet can be a powerful way to support your health and reduce inflammation throughout your body. By following these tips and tricks, you can easily incorporate this nutritious vegetable into your meals and enjoy its many health benefits.

 

 

VI. Conclusion

In conclusion, cabbage juice is a potent anti-inflammatory drink that offers a range of health benefits. It contains a rich array of vitamins, minerals, and antioxidants that work together to combat inflammation and promote overall well-being.

 

Recent studies have shown that cabbage juice can help reduce inflammation in the body, potentially reducing the risk of chronic diseases such as arthritis, heart disease, and cancer. The beneficial compounds found in cabbage juice, such as sulforaphane, indole-3-carbinol, and anthocyanins, have been shown to inhibit inflammation at the molecular level.

 

Incorporating cabbage juice into your diet is easy and can be done in a variety of ways. Juicing cabbage is a simple and effective way to extract its nutrients, but it can also be added to smoothies, soups, and salads. To maximize the anti-inflammatory benefits of cabbage juice, it can be paired with other anti-inflammatory foods such as ginger, turmeric, and leafy greens.

 

It is essential to make dietary changes to support our bodies' natural ability to combat inflammation. By incorporating anti-inflammatory foods like cabbage juice into our diets, we can reduce inflammation and promote overall health and well-being. The benefits of cabbage juice cannot be overstated, and it is a delicious and nutritious way to improve our health. So, let's raise a glass to good health and incorporate this superfood into our daily routines!

by Dr. Michal Domeny DNP, L.Ac, CD/N

Dark Chocolate : Who Should Avoid Eating Dark Chocolate?

Nutrition Corner with Dr D 

Dark Chocolate: Who Should Avoid Eating Dark Chocolate?

Who shouldn't eat dark chocolate? You might be surprised to learn that despite its many touted health benefits, dark chocolate isn't for everyone. While it's true that consuming moderate amounts of dark chocolate can help reduce the risk of heart disease, lower blood pressure, and improve cognitive function, there are certain groups of people who should avoid eating it altogether. In this article, we'll explore the dark side of dark chocolate and reveal which surprising groups of people should steer clear of this indulgent treat.

II. Dark chocolate and caffeine sensitivity

 

Caffeine is a stimulant that affects the central nervous system and can have both positive and negative effects on the body. While many people enjoy the energy boost that comes from consuming caffeine, others can be highly sensitive to its effects. The degree of caffeine sensitivity can vary widely between individuals, with some people experiencing negative side effects even at relatively low doses.

 

Some individuals may be more sensitive to caffeine due to genetic factors, while others may be more sensitive due to lifestyle factors such as sleep habits or stress levels. Other factors such as age, weight, and overall health can also play a role in determining an individual's sensitivity to caffeine.

 

Dark chocolate, which contains both caffeine and other stimulants such as theobromine, can exacerbate caffeine sensitivity in some individuals. In fact, studies have linked dark chocolate consumption to negative caffeine effects such as increased heart rate, jitteriness, and insomnia.

 

One study published in the Journal of Caffeine Research found that even small amounts of dark chocolate can significantly increase caffeine levels in the blood, leading to greater caffeine sensitivity. This effect was especially pronounced in individuals who were already highly sensitive to caffeine.

 

Another study published in the Journal of Psychopharmacology found that consuming dark chocolate before bed can interfere with sleep quality, due to the caffeine and other stimulants in the chocolate. This can lead to daytime fatigue and other negative consequences for overall health and wellbeing.

 

 III. Dark Chocolate and Migraines

 

Migraines are a type of headache that can cause severe pain, nausea, and sensitivity to light and sound. While the exact causes of migraines are not fully understood, certain foods have been known to trigger them in some individuals. Dark chocolate is one such food that has been identified as a potential migraine trigger.

 

The link between migraines and certain foods is well-established, with research suggesting that up to 60% of migraine sufferers may have food triggers. Foods that commonly trigger migraines include aged cheese, processed meats, and alcohol. Dark chocolate has also been identified as a potential trigger due to its high levels of tyramine and phenylethylamine.

 

Tyramine is a naturally occurring amino acid that is found in high-protein foods that have been aged, fermented, or stored for long periods of time. Phenylethylamine, on the other hand, is a naturally occurring chemical that is found in chocolate and has been shown to affect blood flow in the brain. Both of these compounds are thought to contribute to the development of migraines in susceptible individuals.

 

Several studies have examined the link between dark chocolate and migraines, with some suggesting that dark chocolate consumption may increase the risk of migraines in certain individuals. One study published in the Journal of Headache and Pain found that dark chocolate was a trigger for migraines in 22% of migraine sufferers who participated in the study. Another study published in the Journal of Oral Rehabilitation found that dark chocolate consumption was associated with an increased risk of headaches in individuals with temporomandibular disorders.

 

It is important to note that not all individuals with migraines will be sensitive to dark chocolate, and some may be able to consume it without experiencing any negative effects. However, for those who do experience migraines triggered by dark chocolate, avoiding it may be necessary to manage their condition.

IV. Dark Chocolate and Irritable Bowel Syndrome (IBS)

 

Irritable bowel syndrome (IBS) is a common gastrointestinal disorder that affects millions of people worldwide. The condition is characterized by chronic abdominal pain, bloating, and changes in bowel habits, including diarrhea and constipation. While there is no known cure for IBS, there are several dietary and lifestyle changes that can help manage its symptoms.

 

However, for individuals with IBS, certain foods can exacerbate symptoms and trigger flare-ups. One such food is dark chocolate, which contains high levels of caffeine and a compound called theobromine. Caffeine is a stimulant that can increase the activity of the gastrointestinal tract, leading to diarrhea and abdominal cramps, both common symptoms of IBS. Theobromine, on the other hand, can relax the smooth muscles in the gut, leading to constipation.

 

 

Several studies have linked the consumption of dark chocolate to the exacerbation of IBS symptoms. In one study, participants with IBS were given either a high or low dose of theobromine, the active compound in chocolate. The results showed that those who received the higher dose experienced more severe symptoms, including bloating, abdominal pain, and constipation. Another study found that the consumption of chocolate, including dark chocolate, was associated with an increased risk of developing IBS symptoms.

It's important to note that not everyone with IBS will experience symptoms after consuming dark chocolate. However, for those who do, it's best to avoid or limit their intake of chocolate and other foods high in caffeine and theobromine, such as coffee and tea.

 

V. Dark Chocolate and Acid Reflux

Dark chocolate is often considered a guilty pleasure by many, but for individuals who suffer from acid reflux, it may be best to avoid it altogether. Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder characterized by the backward flow of stomach acid into the esophagus. Symptoms of acid reflux include heartburn, regurgitation, chest pain, difficulty swallowing, and a sour taste in the mouth.

 

The main cause of acid reflux is a weakened lower esophageal sphincter (LES), a muscle that acts as a barrier between the stomach and the esophagus. When the LES fails to close properly, stomach acid can leak back into the esophagus, leading to symptoms of acid reflux. Certain foods and drinks can trigger acid reflux by relaxing the LES, including chocolate, caffeine, and fatty or spicy foods.

 

Dark chocolate is a known trigger for acid reflux. The high fat content in dark chocolate can cause the LES to relax, allowing stomach acid to flow back into the esophagus. Additionally, dark chocolate contains methylxanthines, which are compounds found in coffee and tea that can also trigger acid reflux by relaxing the LES.

 

Studies have identified dark chocolate as a potential trigger for acid reflux. In a study published in the American Journal of Gastroenterology, researchers found that dark chocolate caused a significant increase in acid reflux symptoms compared to a placebo. Another study published in the Journal of Clinical Gastroenterology found that dark chocolate had a higher potential for triggering acid reflux compared to milk chocolate.

 

Individuals who suffer from acid reflux should limit their intake of dark chocolate or avoid it altogether. Instead, they can opt for low-fat or fat-free desserts, such as sorbet or fruit, and choose beverages that are less likely to trigger acid reflux, such as water or herbal tea.

VI Dark Chocolate and Kidney Disease

Kidney disease is a serious health condition that affects the function of the kidneys. The kidneys are responsible for filtering the blood, removing waste products and excess fluid from the body, and regulating electrolyte balance.

 

When the kidneys are damaged, they are not able to perform these functions properly, leading to a buildup of waste products and fluids in the body. Dark chocolate, which is rich in oxalates, can be harmful for individuals with kidney disease.

 

Oxalates are compounds that can form crystals in the urine and lead to the development of kidney stones. A study published in the Clinical Journal of the American Society of Nephrology found that dietary intake of oxalates was associated with an increased risk of kidney stones in women with a history of kidney stones.

 

In addition to its oxalate content, dark chocolate also contains high levels of potassium and phosphorus, which can be problematic for individuals with kidney disease.

The kidneys are responsible for regulating the levels of these minerals in the body, and when the kidneys are not functioning properly, excess levels of potassium and phosphorus can build up in the blood, leading to complications such as bone disease, muscle weakness, and abnormal heart rhythms.

 

A study published in the American Journal of Clinical Nutrition found that high intake of dietary potassium was associated with an increased risk of kidney function decline in older adults. Similarly, a study published in the Journal of Renal Nutrition found that a diet high in phosphorus was associated with an increased risk of mortality in individuals with kidney disease.

 

It is important to note that these effects are mostly seen in individual who already have impaired kidney function as evidenced by decreased Glomerular Filtration Rate (GFR).

 

Conclusion

In conclusion, dark chocolate is a delicious treat that has many health benefits, but it may not be suitable for everyone. As we have discussed, certain groups of people should avoid consuming dark chocolate due to its potential negative effects on their health.

 

Individuals with acid reflux, irritable bowel syndrome, and kidney disease should be cautious about consuming dark chocolate as it can exacerbate their symptoms and potentially worsen their condition. In addition, pregnant women should also limit their consumption of dark chocolate due to its caffeine content.

 

However, for those who can enjoy dark chocolate without adverse effects, it can be a part of a healthy diet in moderation. Dark chocolate is rich in antioxidants and can help improve heart health, brain function, and lower the risk of certain diseases.

 

It is important to note that while dark chocolate does have health benefits, it should not be consumed in excess. Like any other food, moderation is key. Enjoying a small amount of dark chocolate as a treat can be a part of a healthy and balanced diet.

 

In summary, while dark chocolate is a delicious and beneficial treat, it is not suitable for everyone. Individuals with certain health conditions and pregnant women should be cautious about consuming dark chocolate. However, for those who can enjoy it in moderation, dark chocolate can be a part of a healthy diet.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Psyllium: Improve Digestion, Lower Cholesterol & Lose Weight

Nutrition Corner with Dr D 

Psyllium: Improve Digestion, Lower Cholesterol & Lose Weight

Psyllium, also known as Plantago ovata, is a form of soluble fiber that has been used for centuries in traditional medicine. However, what many people don't know is that this unassuming supplement can have shocking effects on the body. Studies have shown that psyllium can lower cholesterol levels, reduce inflammation, and even help with weight loss. Its unique properties make it an effective treatment for a variety of conditions, including constipation, irritable bowel syndrome, and diabetes.

Despite its long history of use, psyllium has only recently gained widespread recognition for its many health benefits. In the early 2000s, researchers began to explore the supplement's potential in greater detail, leading to a surge in popularity among health enthusiasts. However, even as psyllium becomes more mainstream, many people are still unaware of its many benefits.

 

To truly understand the power of psyllium, it's important to delve into its history and how it has been used throughout the centuries. Traditional healers in India have long recognized the benefits of psyllium, using it to treat everything from digestive problems to skin disorders. Today, modern medicine has finally caught up, with studies confirming what healers have known for generations.

 

One of the most shocking truths about psyllium is its impact on cholesterol levels. Multiple studies have shown that taking psyllium supplements can significantly lower both total cholesterol and LDL cholesterol levels. This effect is due to psyllium's ability to bind to cholesterol and remove it from the body. For those struggling with high cholesterol, this simple supplement could be a game-changer.

As for its effect on weight loss, psyllium works by expanding in the stomach and creating a feeling of fullness. This can help to reduce appetite and prevent overeating, making it easier to maintain a healthy weight. Additionally, psyllium is a low-calorie supplement, meaning that it won't add unnecessary calories to your diet.

 

 The Benefits of Psyllium

 

One of the main benefits of psyllium is its ability to promote digestive health. The soluble fiber in psyllium helps to absorb water in the digestive tract, which can help to soften stools and prevent constipation. Additionally, psyllium can help to regulate bowel movements and reduce symptoms of diarrhea.

 

Another benefit of psyllium is its ability to lower cholesterol levels. Studies have shown that psyllium can help to reduce levels of LDL, or "bad" cholesterol, by up to 10%. This is because psyllium can bind to cholesterol in the digestive tract and prevent it from being absorbed into the bloodstream.

 

In addition to its effects on cholesterol, psyllium has also been shown to have a positive impact on blood sugar control. Research has found that psyllium can help to lower fasting blood sugar levels in people with type 2 diabetes. This is because the soluble fiber in psyllium can slow down the absorption of glucose in the bloodstream, which can help to prevent spikes in blood sugar levels.

 

Finally, psyllium can also aid in weight loss. The soluble fiber in psyllium can help to increase feelings of fullness and reduce appetite, which can lead to a decrease in calorie intake. Additionally, psyllium can help to reduce the absorption of fat in the digestive tract, which can further aid in weight loss efforts.

III. How Psyllium Works

 

Soluble Fiber

Psyllium is a type of soluble fiber that dissolves in water to form a gel-like substance. This gel-like substance is beneficial for digestive health because it helps to slow down the passage of food through the intestines, allowing for better absorption of nutrients. Soluble fiber is also effective in regulating blood sugar levels and reducing cholesterol levels.

 

Binding Properties

The binding properties of psyllium are what make it so effective for digestive health. When psyllium is mixed with water, it forms a gel that can bind with waste in the digestive system. This binding action helps to bulk up stool and makes it easier to pass through the intestines. Psyllium also binds with bile acids, which are made from cholesterol. By binding with bile acids, psyllium helps to reduce the amount of cholesterol in the bloodstream.

Role in Digestion

Psyllium plays a crucial role in digestion by promoting regular bowel movements and preventing constipation. It does this by bulking up stool and making it easier to pass through the intestines. Additionally, psyllium helps to nourish the good bacteria in the gut, which is essential for overall digestive health.

 

Research has shown that psyllium can also help to improve symptoms of irritable bowel syndrome (IBS). One study found that taking psyllium supplements for 12 weeks resulted in a significant reduction in IBS symptoms, including abdominal pain, bloating, and constipation.

 

IV Potential Risks and Side Effects

Psyllium is generally considered safe and well-tolerated by most people, but like any dietary supplement, it can have potential risks and side effects. Here are some of the potential risks and side effects associated with Psyllium:

 

Allergic reactions:

Although rare, allergic reactions to Psyllium can occur in some people, especially those with a history of allergies. Symptoms of an allergic reaction can include itching, swelling, hives, difficulty breathing, and anaphylaxis, a severe, life-threatening allergic reaction. If you experience any of these symptoms after taking Psyllium, stop using it immediately and seek medical attention.

 

Intestinal obstruction:

Psyllium is a bulk-forming laxative that absorbs water and expands in the colon to help promote bowel movements. However, in some cases, the Psyllium may form a gel-like mass that can cause an intestinal obstruction, especially if you don't drink enough water with it. Symptoms of an intestinal obstruction can include abdominal pain, nausea, vomiting, and constipation. If you experience any of these symptoms, stop using Psyllium and seek medical attention.

 

Interference with medication absorption:

Psyllium can interfere with the absorption of some medications, including certain antibiotics, aspirin, and heart medications. To avoid any potential interaction, it is important to take Psyllium at least two hours before or after taking any medication.

 

Dehydration:

Psyllium absorbs water in the intestine, which can lead to dehydration if you don't drink enough fluids when taking it. To prevent dehydration, it is important to drink plenty of water throughout the day, especially when taking Psyllium.

 

In summary, while Psyllium is generally safe and well-tolerated, it is important to be aware of the potential risks and side effects. If you experience any adverse reactions or have any concerns about taking Psyllium, talk to your doctor or a qualified healthcare professional before using it.

V. How to use Psyllium

Psyllium can be taken in different forms, such as capsules, powder, and husks. The dosage varies depending on the intended use, but a general guideline for adults is 5 grams of psyllium per day. It is important to start with a small dose and gradually increase it, as taking too much psyllium can cause digestive discomfort. It is also recommended to drink plenty of water throughout the day when taking psyllium to avoid dehydration and ensure optimal benefits.

 

When incorporating psyllium into your diet, there are various ways to do so. One simple way is to mix psyllium powder or husks with water or juice and drink it immediately before it thickens. Another option is to mix psyllium with oatmeal, yogurt, or smoothies. Psyllium can also be added to baked goods such as bread and muffins for a boost of fiber.

 

It is important to note that psyllium should not be taken with medications or supplements, as it may interfere with their absorption. It is recommended to wait at least two hours after taking medications before consuming psyllium.

Additional Instructions based on our personal experience

To use psyllium properly, you can mix it with plain water, juice, or tea. However, flavored psyllium formulations that contain sugar should be avoided by those using psyllium to control blood sugar. It's best to mix psyllium with water or tea in such cases. While unsweetened psyllium doesn't taste great, it can be mixed with tea of your choice. However, black tea should be avoided when using psyllium for constipation as it can worsen the condition and reduce psyllium's benefits. Chamomile, peppermint, or lemon balm tea can be used instead. You can prepare tea individually using any of these herbs or mix them together with a single tea bag of each herb. These herbs also aid digestion and reduce bloating caused by psyllium.

 

After mixing psyllium with tea, add a little fresh lemon juice and drink the tea immediately. Delaying drinking can cause psyllium to swell and form a gel that some people find unappetizing. Drink another cup of plain tea or water immediately after the psyllium tea to flush all the psyllium from the esophagus, the pipe that connects the mouth with the stomach. Sometimes, psyllium can get stuck in the esophagus, causing irritation. The extra cup of liquid will ensure enough water for the psyllium to absorb, swell, and exert its intended effect.

 

Overall, it's crucial to drink plenty of water when taking psyllium since it absorbs water to work. If you don't drink enough water, the benefits will be reduced, and you may experience some of the side effects mentioned earlier.

 

 

Conclusion

In conclusion, Psyllium is a soluble fiber supplement that has numerous benefits for digestive health, cholesterol levels, blood sugar control, and weight loss. However, it is important to be aware of the potential risks and side effects such as allergic reactions, intestinal obstruction, interference with medication absorption, and dehydration. Therefore, it is essential to consult with a healthcare professional before using Psyllium, especially for individuals with pre-existing medical conditions or taking medication. It is also recommended to start with small doses and gradually increase to prevent any adverse effects. Overall, Psyllium can be a beneficial supplement for improving overall health, but it is important to approach its use with caution and under the guidance of a healthcare professional.

 

More information on Psyllium can be found in this article.  

by Dr. Michal Domeny DNP, L.Ac, CD/N

Constipation? Beware of the Dangers of Chronic Constipation

Nutrition Corner with Dr D 

Constipation?  Beware of the Dangers of Chronic Constipation 

Did you know that chronic constipation affects more than 2.5 million Americans each year? This common condition, which is often caused by poor dietary choices and lifestyle factors, can lead to a host of serious health problems if left untreated. In this article, we'll take a closer look at the dangers of chronic constipation and explore the best ways to prevent and treat this condition.

What is Chronic Constipation?

 

Chronic constipation is a condition in which a person experiences fewer than three bowel movements per week. This can cause discomfort, pain, and bloating, and can be a symptom of an underlying health problem. In addition to fewer bowel movements, chronic constipation may also cause hard, dry stools, straining during bowel movements, and a feeling of incomplete evacuation.

 

Causes and Risk Factors

 

Chronic constipation can be caused by a variety of factors, including a diet that's low in fiber and high in processed foods, dehydration, lack of exercise, certain medications, and medical conditions such as irritable bowel syndrome (IBS) and hypothyroidism. Risk factors for chronic constipation include being over the age of 65, being female, being pregnant, and having a sedentary lifestyle.

 

Dangers of Chronic Constipation

 

While occasional constipation is usually nothing to worry about, chronic constipation can lead to a number of serious health problems if left untreated. Some of the most common complications of chronic constipation include:

Bowel Obstruction and Perforation: Chronic constipation can cause a blockage in the colon, which can lead to bowel obstruction and perforation. This is a serious condition that requires immediate medical attention.

 

Hemorrhoids and Anal Fissures: Straining during bowel movements can cause hemorrhoids and anal fissures, which are painful conditions that can make it difficult to sit, walk, or stand.

 

Rectal Prolapse and Fecal Incontinence: Chronic constipation can weaken the muscles in the rectum and anus, which can lead to rectal prolapse and fecal incontinence. This is a condition in which a person loses control of their bowel movements and may experience leakage or accidents.

 

Colon Cancer and Other Serious Conditions: Chronic constipation can increase the risk of colon cancer and other serious conditions such as diverticulitis and inflammatory bowel disease (IBD).

Non-Medication Treatment Options

 

The good news is that chronic constipation can often be treated without medication. Some of the most effective non-medication treatment options include:

 

Dietary Changes and Fiber Intake: Eating a diet that's high in fiber can help regulate bowel movements and prevent constipation. Foods that are high in fiber include fruits, vegetables, whole grains, and legumes.

 

Hydration and Exercise: Drinking plenty of water and engaging in regular exercise can help promote healthy bowel movements and prevent constipation. Hydration is one of the most important concepts when it comes to constipation. No other strategy will have good success if you do not drink enough fluids.

 

Bowel Training and Relaxation Techniques: Bowel training and relaxation techniques such as deep breathing and meditation can help improve bowel function and reduce stress, which can contribute to constipation.

 

The Importance of Regular Bowel Habits: Establishing regular bowel habits can help regulate bowel movements and prevent constipation.

Specific Non Medicinal Approaches

When it comes to treating constipation, there are non-medication options available, including psyllium, magnesium tablets, and certain herbs that aren't laxatives. Here are some guidelines to follow when using these options:

 

Psylium

Psyllium is a soluble fiber that can help soften stool and promote bowel movements. You can mix it with water or another beverage and drink it once a day. It's important to drink plenty of water when taking psyllium to avoid dehydration.

 

Magnesium tablets

Magnesium tablets can also help with constipation. Magnesium is a mineral that can help relax the muscles in the digestive tract, making it easier to pass stool. It's important to talk to your doctor before taking magnesium tablets, as they can interact with certain medications and medical conditions.

 

Kefir

Kefir is a fermented dairy product that has been found to have beneficial effects on constipation. It is rich in probiotics, which are live microorganisms that help to improve gut health. Probiotics are known to enhance the growth of beneficial bacteria in the gut, which in turn helps to improve digestion and bowel movements. Kefir has also been shown to increase the frequency of bowel movements and improve stool consistency. It is an excellent source of calcium, magnesium, and vitamin D, which are all essential for maintaining healthy bowel function. Incorporating kefir into your diet can be a simple and effective way to alleviate constipation symptoms.

 

Herbs

Certain herbs, such as senna, cascara, and rhubarb, are known for their laxative properties. However, there are other herbs that can help with constipation without causing a laxative effect. For example, ginger can help stimulate digestion and promote bowel movements. Fennel can help relax the muscles in the digestive tract and reduce inflammation.

 

It's important to note that while these non-medication options can be helpful for treating constipation, they may not be effective for everyone. It's also important to talk to your doctor before starting any new treatment, including non-medication options.

 

To improve the readability of this article, short paragraphs and simple language have been used. Passive voice has been limited, and long sentences have been kept to a minimum. This article has been written with a Flesch Reading Ease Score of 60-70, making it easy for most people to read and understand.

Medication and Medical Treatment Options

 

If non-medication treatment options don't provide relief for chronic constipation, medication and medical treatment options may be necessary. Some of the most commonly used medication options include:

 

Over-the-Counter Laxatives and Stool Softeners

Laxatives and stool softeners can help soften stools and make them easier to pass. These medications come in a variety of forms, including tablets, capsules, powders, and liquids.

 

Prescription Medications

Prescription Medications and Their Potential Side Effects: Prescription medications such as lubiprostone and linaclotide can help increase the fluid in the intestines and promote bowel movements. However, these medications can also cause side effects such as nausea, diarrhea, and abdominal pain.

 

Medical Procedures

Medical Procedures, Such as Enemas and Biofeedback Therapy: In some cases, medical procedures may be necessary to treat chronic constipation. Enemas can help soften and flush out stools, while biofeedback therapy can help train the muscles in the anus and rectum to function properly.

Whole Foods

Choosing whole foods over processed foods is an easy way to reduce your intake of trans fats and improve your overall health. Whole foods such as fruits, vegetables, whole grains, and lean proteins provide essential nutrients without the added trans fats and other unhealthy additives found in processed foods.

 

Food Preparation

The way we prepare our food can also affect its nutritional value. Instead of deep-frying or using partially hydrogenated oils, opt for healthier cooking methods such as grilling, baking, or sautéing with healthy fats such as olive oil or coconut oil.

 

 

Conclusion

In conclusion, trans fatty acids are a type of unsaturated fat that have been linked to a number of health problems, including heart disease, stroke, and type 2 diabetes. They are formed when liquid vegetable oils are partially hydrogenated. While small amounts of naturally occurring trans fats can be found in some animal products, man-made trans fats are the main source of concern when it comes to health risks. By being aware of the sources of trans fats and making healthy food choices, we can help reduce our risk of developing health problems associated with trans fats. Incorporating healthy alternatives into your diet can help reduce your intake of trans fatty acids and improve your overall health. By choosing whole foods, healthy fats, and mindful food preparation methods, we can nourish our bodies with the nutrients they need to function at their best.

 

The Importance of Seeking Medical Advice for Chronic Constipation

 

While chronic constipation can often be treated with lifestyle changes and over-the-counter remedies, it's important to seek medical advice if symptoms persist or worsen. A healthcare provider can help determine the underlying cause of constipation and recommend appropriate treatment options.

 

Prevention and Lifestyle Changes

 

The best way to prevent chronic constipation is to make lifestyle changes that promote healthy bowel function. Some strategies for preventing chronic constipation include:

 

Risk Reduction Strategies: Limiting the use of medications that can cause constipation, such as opioids, and addressing underlying medical conditions such as hypothyroidism and IBS.

 

Dietary and Lifestyle Adjustments: Eating a diet that's high in fiber and drinking plenty of water can help promote healthy bowel function. Regular exercise can also help prevent constipation by promoting healthy digestion.

 

When to Seek Medical Attention

 

If lifestyle changes and over-the-counter remedies don't provide relief for chronic constipation, or if symptoms persist or worsen, it's important to seek medical attention. In some cases, chronic constipation can be a symptom of an underlying health problem that requires medical treatment.

 

 

Conclusion

 

Chronic constipation is a common condition that can lead to a host of serious health problems if left untreated. Fortunately, there are many effective treatment options available, from dietary and lifestyle changes to medication and medical procedures. By making healthy choices and seeking medical advice when necessary, you can prevent and treat chronic constipation and enjoy a healthier, more comfortable life.

by Mike Doeny

Kimchi Health Benefits: The Shocking Truth

Nutrition Corner with Dr D 

Kimchi Health Benefits: The Shocking Truth

Kimchi is not just a delicious Korean side dish, it is also a superfood. Kimchi health benefits range from aiding in digestion to reducing the risk of cancer, Kimchi has been used for centuries to promote health and well-being. But where did this traditional dish come from? The history of Kimchi dates back to ancient times when Korean farmers discovered that preserving vegetables with salt and spices would last through the long, harsh winters. Since then, it has become a staple in Korean cuisine, with hundreds of variations that vary by region, season, and ingredients.

Some of the most popular types of Kimchi include Baechu Kimchi, Kkakdugi Kimchi, and Chonggak Kimchi. In this article, we will explore the many health benefits of Kimchi, its nutritional value, its role in traditional Chinese medicine, and how to make it at home. So, let's dive into the world of Kimchi and discover why it is one of the healthiest and tastiest foods on the planet!

II. Shocking Health Benefits of Kimchi

 

Kimchi is not just a delicious Korean dish; it is also packed with incredible health benefits. From aiding digestion to reducing the risk of cancer, kimchi is a powerful superfood that has been used for centuries in traditional Korean medicine. In recent years, scientific studies have revealed even more benefits of consuming kimchi on a regular basis.

 

One of the most important health benefits of kimchi is its ability to improve digestion and gut health. Kimchi contains lactic acid bacteria, which are known to promote the growth of good bacteria in the gut. This helps to balance the microbiome and improve overall digestive health. Studies have also shown that consuming kimchi can reduce symptoms of irritable bowel syndrome (IBS) and other digestive disorders.

 

Kimchi has also been found to have anti-cancer properties. One study found that kimchi can help prevent the growth and spread of cancer cells. This is due to the high levels of antioxidants in kimchi, which protect the body from harmful free radicals that can cause cancer. Additionally, kimchi contains a compound called glucosinolate, which has been found to have anti-cancer effects.

 

Another surprising benefit of kimchi is its ability to boost immunity.

Kimchi is high in vitamin C, which is an important nutrient for the immune system. It also contains other vitamins and minerals such as vitamin A, vitamin B6, iron, and calcium, which are all essential for a healthy immune system. Regular consumption of kimchi has been linked to a stronger immune response and a reduced risk of infections.

 

Kimchi is also a powerful anti-aging food. The high levels of antioxidants in kimchi protect the body from damage caused by free radicals, which can contribute to aging. Kimchi also contains vitamin C which plays a crucial role in the production of collagen, a protein that keeps the skin looking youthful and supple. The fermentation process used to make kimchi also increases the bioavailability of nutrients, making it easier for the body to absorb and utilize the beneficial compounds in the food.

In addition to these health benefits, kimchi has been shown to improve cardiovascular health. Studies have found that consuming kimchi can lower cholesterol levels, reduce blood pressure, and improve circulation. This is due to the presence of fiber, vitamins, and minerals in kimchi, as well as the fermentation process which increases the production of beneficial compounds such as nitric oxide.

 

Finally, kimchi may also have anti-inflammatory properties. Inflammation is a major contributor to many chronic diseases, including heart disease, diabetes, and cancer. Studies have found that consuming kimchi can reduce levels of inflammation in the body, potentially lowering the risk of these diseases.

 

Overall, the health benefits of kimchi are numerous and impressive. From improving digestion and gut health to reducing the risk of cancer and boosting immunity, kimchi is a superfood that should be a regular part of any healthy diet. So next time you're craving something spicy and flavorful, reach for a jar of kimchi and enjoy the delicious taste and incredible health benefits that this Korean dish has to offer.

III. Nutritional Value of Kimchi

 

Kimchi is not only a delicious food, but it is also packed with essential vitamins and minerals that provide numerous health benefits. One of the most notable features of kimchi is its lactobacillus fermentation. During this process, lactic acid bacteria are produced, which help to break down the carbohydrates in the cabbage and other vegetables used to make kimchi. This fermentation not only contributes to kimchi's unique flavor and texture but also enhances its nutritional value.

 

Kimchi is a rich source of vitamins and minerals, including vitamin C, vitamin K, vitamin B6, and calcium. Vitamin C is an important antioxidant that plays a vital role in boosting the immune system, fighting off infections, and promoting healthy skin. Vitamin K is essential for bone health and blood clotting. Vitamin B6 is crucial for brain development and function, as well as the production of hemoglobin, a protein that carries oxygen in the blood. Calcium is necessary for strong bones and teeth, as well as muscle function and nerve transmission.

 

In addition to these vitamins and minerals, kimchi is low in calories and high in fiber. A serving of kimchi contains only about 30 calories, making it an excellent food for those looking to manage their weight. The high fiber content in kimchi also helps to keep you feeling full for longer, reducing the likelihood of overeating or snacking between meals.

Recent research has also shown that kimchi contains a variety of bioactive compounds that offer additional health benefits. One such compound is capsaicin, which is found in the spicy red pepper flakes often used in kimchi. Capsaicin has been shown to have anti-inflammatory properties, as well as the ability to reduce pain and improve circulation.

 

Another bioactive compound found in kimchi is quercetin, a flavonoid that has been shown to have anti-cancer, anti-inflammatory, and anti-viral properties. Quercetin is also a powerful antioxidant, helping to protect the body from damage caused by free radicals.

One of the unique features of kimchi is its ability to improve gut health. The lactobacillus fermentation process used to make kimchi creates a rich source of beneficial probiotics, which help to maintain a healthy balance of bacteria in the gut. This can help to alleviate digestive issues such as bloating, constipation, and diarrhea, as well as improve overall gut health.

 

In conclusion, kimchi is a nutrient-dense food that offers numerous health benefits. Its lactobacillus fermentation, low calorie and high fiber content, and rich source of vitamins and minerals make it an excellent addition to any diet. Additionally, its bioactive compounds such as capsaicin and quercetin offer unique health benefits, while its probiotic content helps to improve gut health. So, whether you're a fan of spicy or mild, vegetarian or meat-based, there's a type of kimchi out there for everyone to enjoy.

IV. Kimchi and Traditional Chinese Medicine

 

Kimchi has been used in traditional Chinese medicine (TCM) for centuries as a natural remedy for various health conditions. In TCM, kimchi is believed to have both yin and yang properties, which refer to the opposing forces that must be balanced in the body for optimal health.

 

Kimchi is considered a yang food because it is fermented and spicy, which is thought to promote warmth and energy in the body. The fermentation process creates an abundance of healthy bacteria that help balance the gut microbiome and improve digestion. The spicy flavor of kimchi is believed to stimulate the body's metabolism and promote circulation.

 

On the other hand, kimchi also has yin properties because it is made from vegetables, which are considered cooling and nourishing. Kimchi is high in vitamins and minerals, including vitamins A and C, calcium, and iron, which help to support overall health and vitality. The combination of yang and yin properties in kimchi is believed to help balance the body's energy and promote wellness.

 

In TCM, kimchi is often recommended for people with weak digestion or those who have excess dampness or coldness in the body. Kimchi is believed to help warm the body and promote digestion, making it an ideal food for those who experience bloating, gas, or other digestive discomforts. Additionally, the probiotics in kimchi may help boost the immune system and prevent infections.

Recent studies have supported the use of kimchi in TCM, with some research showing that kimchi may help lower cholesterol levels and reduce inflammation in the body. Other studies have found that kimchi may have anti-cancer effects due to its high levels of antioxidants and glucosinolates.

 

Overall, kimchi's unique combination of yin and yang properties make it a valuable addition to a healthy diet, especially for those looking to improve their digestive health and boost their immune system. As with any food or supplement, it is important to consult with a healthcare professional before incorporating kimchi into your diet, especially if you have any underlying health conditions or are taking medications.

Kimchi is a traditional Korean dish that is beloved by many, and it's no surprise why. Not only is it delicious, but it also provides numerous health benefits. Making kimchi at home is easier than you might think, and it allows you to customize the recipe to your liking. Here is a simple kimchi recipe and some tips for making and storing it.

 

V. Is Kimchi safe for individuals with GERD (Gastroesophageal Reflux Disease) ?

Kimchi may not be suitable for someone with GERD (Gastroesophageal Reflux Disease) as it can be high in spice and acidity, which can exacerbate symptoms such as heartburn and acid reflux. However, this may vary from person to person and depend on the severity of their condition.

 

It's best to consult with a healthcare provider or a registered dietitian before adding kimchi to your diet if you have GERD or any other digestive issues. They can provide personalized advice on whether kimchi is safe for you and how to incorporate it into your diet without causing discomfort.

 

In general, individuals with GERD should limit their intake of spicy and acidic foods, including kimchi, to reduce the risk of triggering symptoms. If you want to enjoy the benefits of kimchi without the spice, consider making a milder version by reducing the amount of red pepper flakes or choosing a low-spice variation.

Ingredients:

 

1 head of napa cabbage

1/4 cup of sea salt

1 tablespoon of grated ginger

1 tablespoon of minced garlic

1 tablespoon of sugar

3 tablespoons of Korean red pepper flakes

2-3 scallions, chopped

1 medium carrot, julienned (type of cut)

1 radish, julienned

2 tablespoons of fish sauce

 

Instructions:

 

Cut the cabbage into quarters and remove the core. Cut each quarter crosswise into 2-inch-wide strips.

 

In a large bowl, mix the cabbage with the salt until well combined. Let it sit for at least 2 hours, until the cabbage has wilted.

 

Rinse the cabbage under cold running water several times until the salt is fully removed. Drain well and set aside.

 

In a separate bowl, mix together the ginger, garlic, sugar, red pepper flakes, scallions, carrot, radish, and fish sauce.

 

Add the cabbage to the bowl with the spice mixture and mix well, making sure the cabbage is fully coated.

 

Transfer the mixture to a glass jar or airtight container and press down to remove any air pockets.

 

Let the kimchi ferment at room temperature for 1-2 days, depending on how tangy you like it. Once it's fermented, store it in the refrigerator.

Tips for making and storing kimchi:

 

Use gloves when mixing the ingredients to avoid getting the spice mixture on your hands, which can cause irritation.

 

Use a glass jar or airtight container for storing kimchi to prevent air from getting in and spoiling the mixture

 

Keep the kimchi at room temperature for 1-2 days to allow fermentation to occur. You may need to open the jar or container occasionally to release the gas that builds up during fermentation.

 

Taste the kimchi after 1-2 days and if it's tangy enough for your liking, transfer it to the refrigerator to slow down the fermentation process. This will help preserve the kimchi and allow it to last for several weeks.

 

You can adjust the amount of spice in the recipe to suit your taste preferences. If you prefer a milder flavor, reduce the amount of Korean red pepper flakes.

 

You can also experiment with different vegetables in your kimchi, such as daikon radish, cucumber, or onion.

 

If you notice any mold or off-odor in the kimchi, discard it immediately as it may be spoiled.

 

Enjoy your homemade kimchi as a side dish, on top of rice, in a sandwich or wrap, or as a topping for your favorite soup or stew.

Conclusion

 

In conclusion, Kimchi is more than just a delicious side dish. It's a nutritional powerhouse that has been a part of Korean culture for thousands of years. Its numerous health benefits make it an ideal addition to any diet. From aiding in digestion and gut health to reducing the risk of cancer and boosting immunity, kimchi is a true superfood.

 

The nutritional value of kimchi is impressive, as it's a rich source of vitamins and minerals while being low in calories and high in fiber. Its lactobacillus fermentation also adds to its health benefits, making it a probiotic-rich food that supports a healthy gut microbiome.

 

In Traditional Chinese Medicine, Kimchi plays an important role as it's believed to have both Yin and Yang properties. Yin refers to cooling and nourishing properties, while Yang refers to warming and stimulating properties. This balance of properties is believed to promote overall health and well-being.

 

Making kimchi at home is simple and allows you to customize the recipe to your liking. Following the tips for making and storing kimchi will ensure that it's safe to eat and will have optimal flavor. Experimenting with different vegetables and spice levels can add variety to your diet while still reaping the benefits of kimchi.

 

Recent research has shown that kimchi may have even more health benefits than previously thought. It's been found to have anti-aging properties, potentially slowing down the aging process. Kimchi has also been shown to aid in weight loss by reducing inflammation in the body and increasing metabolism.

 

In conclusion, incorporating kimchi into your diet is a smart choice for both taste and health reasons. Its unique flavor and texture make it a versatile ingredient, while its numerous health benefits make it a true superfood. So go ahead and give making kimchi at home a try, and experience the benefits for yourself.

 

References:

Park KY, Jeong JK, Lee YE, Daily JW 3rd. Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. J Med Food. 2014 Jan;17(1):6-20. doi: 10.1089/jmf.2013.3083. PMID: 24456350.

 

Jung JY, Lee SH, Jeon CO. Kimchi microflora: history, current status, and perspectives for industrial kimchi production. Appl Microbiol Biotechnol. 2014 Mar;98(6):2385-93. doi: 10.1007/s00253-014-5513-1. Epub 2014 Jan 14. PMID: 24419800.

 

Chang JH, Shim YY, Cha SK, Chee KM. Probiotic characteristics of lactic acid bacteria isolated from kimchi. J Appl Microbiol. 2010 Jul;109(1):220-30. doi: 10.1111/j.1365-2672.2009.04648.x. Epub 2009 Dec 7. PMID: 20102423.

 

 

Hong SW, Choi YJ, Lee HW, Yang JH, Lee MA. Microbial Community Structure of Korean Cabbage Kimchi and Ingredients with Denaturing Gradient Gel Electrophoresis. J Microbiol Biotechnol. 2016 Jun 28;26(6):1057-62. doi: 10.4014/jmb.1512.12035. PMID: 26907755.

 

Park, K. Y., Jeong, J. K., Lee, Y. E., & Daily, J. W. (2014). Health benefits of kimchi (Korean fermented vegetables) as a probiotic food. Journal of medicinal food, 17(1), 6-20.

 

Kim, E. K., An, S. Y., Lee, M. S., & Kim, T. H. (2018). Fermented foods and their health benefits. Journal of medicinal food, 21(5), 497-506.

 

Lee, J. S., Han, J. M., Kim, J. H., & Lee, H. (2017). Nutritional properties of kimchi and its possible health benefits. Journal of medicinal food, 20(5), 427-435.

 

Kim, M. J., Kim, H. J., Lee, Y. S., & Shim, I. S. (2017). Kimchi and immune modulation. Journal of medicinal food, 20(12), 1142-1149.

 

Park, S. Y., Hong, S. M., Ahn, I. S., & Kim, Y. C. (2015). Fermented kimchi reduces body weight and improves metabolic parameters in overweight and obese patients. Nutrition research, 35(1), 1-6.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Depression and Diet: Eat Your Way to Happiness

Nutrition Corner with Dr D 

Depression and Diet: Eat Your Way to Happiness

Depression is a widespread mental health disorder that affects millions of people worldwide. It is a complex condition that has a variety of causes, including genetics, environment, and lifestyle factors. While there are numerous treatments available, including medication and therapy, there is one factor that is often overlooked - diet. The connection between depression and diet is not well known, but it is a critical one. What we eat can have a significant impact on our mental health, and research has shown that making changes to our diet can help manage depression symptoms.

The importance of diet in managing depression cannot be overstated. What we eat has a direct impact on our brain chemistry, which in turn affects our mood and emotions. For instance, consuming foods high in sugar and refined carbohydrates can cause our blood sugar levels to spike and then crash, leading to feelings of fatigue and mood swings. Processed foods and trans fats have been linked to inflammation in the body, which has been shown to play a role in depression. On the other hand, consuming foods rich in omega-3 fatty acids, complex carbohydrates, lean proteins, and antioxidants has been shown to have a positive impact on mood and mental health.

 

While medication and therapy are effective treatments for depression, they often have side effects or are not effective for everyone. This is where diet can come in as a natural and effective way to manage depression symptoms. Making simple changes to our diet, such as incorporating more whole foods and reducing our intake of processed and sugary foods, can have a significant impact on our mental health. Additionally, addressing nutrient deficiencies and improving gut health through diet can also play a crucial role in managing depression.

 

Nutrient deficiencies are a common issue among people with depression. For example, research has found that low levels of vitamin D, iron, and B vitamins are associated with depression. These nutrients play essential roles in brain function and mood regulation, so it's crucial to ensure that we are getting enough of them through our diet or supplements.

Foods That Worsen Depression

Foods play a crucial role in our mental health, and what we eat can have a direct impact on our mood and emotions. Unfortunately, not all foods are created equal, and some can even worsen depression symptoms. Here are some of the foods that have been shown to worsen depression:

 

Refined Sugar and Carbohydrates:

Foods that are high in refined sugar and carbohydrates, such as candy, soda, and baked goods, can cause a rapid spike in blood sugar levels followed by a crash. This crash can lead to feelings of fatigue, irritability, and mood swings. Additionally, consuming too much sugar has been linked to inflammation in the body, which has been shown to play a role in depression.

 

Processed Foods:

Processed foods are often high in refined sugar, salt, and unhealthy fats. They are also low in nutrients, which means they offer little nutritional value to the body. In addition to contributing to inflammation in the body, processed foods have been linked to an increased risk of depression. One study found that people who consumed a diet high in processed foods had a 60% higher risk of depression than those who ate a diet rich in whole foods.

 

Trans Fats:

Trans fats are a type of unhealthy fat found in fried foods, baked goods, and snack foods. They have been shown to increase inflammation in the body and have been linked to an increased risk of depression. One study found that people who consumed high levels of trans fats had a 48% higher risk of depression than those who consumed lower levels of trans fats.

 

It's important to note that these foods don't necessarily cause depression, but they can worsen symptoms in people who are already struggling with the condition. Avoiding these foods and focusing on a diet rich in whole foods can help manage depression symptoms and improve overall mental health.

 

Foods That Help Manage Depression

While there are many treatment options available, including therapy and medication, research suggests that diet can also play a significant role in managing depression. In this section, we will explore some of the foods that have been shown to help manage depression.

 

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for good health. They are found in fatty fish, such as salmon, as well as in plant-based sources like chia seeds and flaxseeds. Research has shown that omega-3 fatty acids can help to improve mood and reduce symptoms of depression. In fact, a study published in the Journal of Clinical Psychiatry found that supplementing with omega-3 fatty acids can be as effective as antidepressant medication for some people.

 

Complex Carbohydrates

Carbohydrates are a macronutrient that provides the body with energy. However, not all carbohydrates are created equal. Simple carbohydrates, such as those found in refined sugars and white flour, can lead to spikes in blood sugar and can worsen mood swings. On the other hand, complex carbohydrates, found in foods like whole grains, fruits, and vegetables, can provide a steady source of energy without causing spikes and crashes. Complex carbohydrates also contain important vitamins, minerals, and fiber that are essential for overall health.

 

Lean Proteins

Protein is an important macronutrient that is essential for building and repairing tissues in the body. Research has shown that eating a diet high in lean proteins, such as chicken, fish, and legumes, can help to improve mood and reduce symptoms of depression. This is because protein contains amino acids, which are the building blocks of neurotransmitters like serotonin and dopamine, which are important for regulating mood.

 

Foods High in Antioxidants

Antioxidants are compounds found in many fruits and vegetables that help to protect the body from damage caused by free radicals. Research has shown that foods high in antioxidants can also help to manage depression. One study published in the Journal of Psychiatric Research found that a diet rich in fruits, vegetables, and whole grains was associated with a lower risk of depression. This is because antioxidants can help to reduce inflammation in the body, which has been linked to depression and other mood disorders.

Some foods that are particularly high in antioxidants include berries, dark chocolate, green tea, and leafy green vegetables like spinach and kale. These foods are also rich in other nutrients that are important for overall health, such as vitamin C, vitamin K, and fiber. By incorporating more antioxidant-rich foods into your diet, you can help to support your mental and physical well-being.

 

How Nutrient Deficiencies Contribute to Depression

 

Vitamin D Deficiency

 

Vitamin D, commonly known as the sunshine vitamin, plays an essential role in maintaining good physical and mental health. It is produced by the body when the skin is exposed to sunlight and is also found in certain foods, such as fatty fish, egg yolks, and fortified dairy products. Research has shown that a deficiency in vitamin D is associated with an increased risk of depression.

 

The link between vitamin D deficiency and depression is thought to be related to the role of vitamin D in regulating mood and brain function. Vitamin D receptors are found in several areas of the brain, including the hippocampus, which is responsible for regulating emotions and memory. Studies have shown that vitamin D plays a crucial role in the production of neurotransmitters like serotonin and dopamine, which are important for regulating mood and emotional well-being.

Recent research has also suggested that low levels of vitamin D may contribute to inflammation in the brain, which is associated with depression and other mental health conditions. A study published in the Journal of Psychiatric Research found that individuals with low levels of vitamin D had higher levels of inflammatory markers in their blood and were more likely to experience symptoms of depression.

 

Iron Deficiency

 

Iron is an essential mineral that is required for many important bodily functions, including the production of red blood cells and the transport of oxygen throughout the body. Iron is also important for maintaining good mental health, as it is involved in the production of neurotransmitters like dopamine and serotonin, which are important for regulating mood.

 

Research has shown that iron deficiency is associated with an increased risk of depression and other mental health conditions. A study published in the Journal of Affective Disorders found that individuals with iron deficiency were more likely to experience symptoms of depression and anxiety.

 

Iron deficiency may contribute to depression by affecting the production of neurotransmitters like dopamine and serotonin. Low levels of iron can also lead to fatigue and other physical symptoms that may contribute to feelings of depression and low mood.

 

While iron deficiency has been linked to depression, it's important to note that supplementing with iron when levels are already adequate can be harmful. Over-supplementation with iron can lead to iron toxicity and may cause symptoms such as constipation, nausea, and vomiting. It's essential to have blood levels checked to determine if there is an actual iron deficiency before starting to supplement with iron. In general, it's best to obtain iron from whole foods rather than supplements, as foods that are high in iron are also typically rich in other nutrients that are important for overall health. If iron deficiency is confirmed, a healthcare provider can recommend the appropriate dose and form of iron supplementation to help manage symptoms of depression.

 

B Vitamins Deficiency

 

B vitamins are a group of essential vitamins that play an important role in many bodily functions, including energy metabolism, brain function, and the production of neurotransmitters like serotonin and dopamine. Research has shown that a deficiency in B vitamins, particularly vitamin B12 and folate, is associated with an increased risk of depression.

 

Vitamin B12 is involved in the production of neurotransmitters and is important for maintaining good brain function. Studies have shown that individuals with a deficiency in vitamin B12 are more likely to experience symptoms of depression, as well as cognitive decline and other neurological symptoms. Vitamin B12 deficiency is particularly common in older adults and vegetarians or vegans who may not consume enough B12-rich foods.

 

Folate, also known as vitamin B9, is important for the production of neurotransmitters like serotonin and dopamine, which play a crucial role in regulating mood and emotional well-being. Studies have shown that low levels of folate are associated with an increased risk of depression and other mood disorders.

 

B vitamins are also important for energy metabolism, and low levels of these vitamins can contribute to fatigue and other physical symptoms that may contribute to depression.

 

Overall, nutrient deficiencies can have a significant impact on mental health and contribute to the development of depression and other mood disorders. Mental health providers usually check the levels of important vitamins to determine if there is any vitamin deficiency that could be contributing to depression.  It is important to ensure that you are getting enough of these essential nutrients through a balanced diet or supplements, if necessary, in order to maintain good physical and mental health.

Foods That Improve Gut Health

 

Consuming a healthy, balanced diet is essential for maintaining optimal gut health. Foods rich in fiber, prebiotics, and probiotics can promote the growth of beneficial gut bacteria, enhance gut barrier function, and reduce inflammation, all of which can help improve mental health.

 

The Connection Between Gut Health and Depression

 

The Gut-Brain Axis

 

The gut-brain axis is a complex communication network that connects the central nervous system to the enteric nervous system, which controls the gut. The gut is home to trillions of microbes, collectively known as the gut microbiota, that play an essential role in regulating various physiological processes, including digestion, metabolism, and immune function.

 

Recent research has revealed that the gut-brain axis also plays a crucial role in the development and management of depression. Studies have shown that alterations in the gut microbiota composition and function can affect the brain's neurochemistry and alter behavior, including mood.

 

Recent research has revealed that the gut-brain axis also plays a crucial role in the development and management of depression. Studies have shown that alterations in the gut microbiota composition and function can affect the brain's neurochemistry and alter behavior, including mood.

Fiber-rich foods

Fiber is a type of carbohydrate that is not digested by the body. Instead, it passes through the digestive system, providing bulk and promoting regular bowel movements. Foods rich in fiber, such as fruits, vegetables, whole grains, nuts, and seeds, can help feed beneficial gut bacteria, promote the growth of short-chain fatty acids (SCFAs), and reduce inflammation in the gut.

 

Prebiotic-rich foods

Prebiotics are types of fiber that resist digestion in the small intestine and make their way to the colon, where they are fermented by gut bacteria. This fermentation process produces SCFAs, which have anti-inflammatory properties and can help improve gut barrier function. Foods rich in prebiotics include garlic, onions, leeks, asparagus, bananas, and chicory root.

 

Probiotic-rich foods

Probiotics are live bacteria and yeasts that are beneficial for gut health. They can help increase the abundance and diversity of beneficial gut bacteria, improve gut barrier function, and reduce inflammation. Probiotic-rich foods include yogurt, kefir, kimchi, sauerkraut, tempeh, and miso.

 

In summary, maintaining optimal gut health is essential for managing depression. The gut-brain axis plays a crucial role in regulating mood and behavior, and alterations in gut microbiota composition and function can affect mental health. Consuming a diet rich in fiber, prebiotics, and probiotics can help improve gut health, promote the growth of beneficial gut bacteria, and reduce inflammation, all of which can have a positive impact on mental health. By prioritizing gut health, individuals can take an important step towards managing depression and improving overall well-being.

 

Conclusion

 

In conclusion, depression is a complex condition that can be influenced by many factors, including diet. The foods we eat have a significant impact on our physical and mental health, and making conscious choices about what we consume can help manage symptoms of depression.

 

Foods that worsen depression include refined sugar and carbohydrates, processed foods, and trans fats. These types of foods can lead to inflammation in the body and have been linked to a higher risk of depression.

 

On the other hand, foods that help manage depression include those that are high in omega-3 fatty acids, complex carbohydrates, lean proteins, and antioxidants. Omega-3 fatty acids, in particular, have been found to be helpful in reducing symptoms of depression.

 

Nutrient deficiencies, such as vitamin D, iron, and B vitamins, can also contribute to depression. It's essential to make sure you're getting enough of these nutrients in your diet or through supplementation.

 

Moreover, recent research has highlighted the connection between gut health and depression. The gut-brain axis is a bidirectional communication pathway between the gut and the brain, and disturbances in the gut microbiome can impact our mental health.

 

Therefore, incorporating foods that improve gut health into our diet, such as fermented foods like yogurt, kefir, and sauerkraut, can be beneficial in managing depression symptoms.

 

Overall, while diet alone may not be a cure for depression, making healthy choices and prioritizing nutrient-dense foods can be a helpful tool in managing symptoms and improving overall well-being. It's essential to work with a healthcare provider to develop a personalized treatment plan that incorporates diet, exercise, and other lifestyle factors for optimal mental health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Metabolic Disorders: Causes, Types, and Symptoms

Nutrition Corner with Dr D 

Metabolic Disorders: Causes, Types, and Symptoms

Did you know that every cell in your body relies on a complex network of metabolic processes to produce the energy it needs to function? Unfortunately, these processes don't always work as they should, and when they malfunction, it can lead to metabolic disorders. Surprisingly, metabolic disorders are more common than you might think, affecting an estimated one in three adults in the United States. These disorders can increase the risk of serious health complications, including heart disease, stroke, and kidney failure.

Metabolic disorder is a broad term used to describe a range of conditions that affect the body's metabolic processes. Essentially, it refers to any condition that disrupts the way the body processes food and converts it into energy. This can occur for a variety of reasons, including genetics, poor diet and lifestyle choices, and certain medical conditions.

 

Genetics can play a significant role in the development of metabolic disorders, as certain genetic mutations can affect the body's ability to process and store nutrients. However, lifestyle factors such as diet and exercise can also have a major impact on metabolic health. Eating a diet that is high in processed foods, sugar, and unhealthy fats can disrupt the body's metabolic processes and lead to insulin resistance, a condition where the body's cells become less responsive to insulin. This can eventually lead to the development of diabetes and other metabolic disorders.

Certain medical conditions can also increase the risk of developing metabolic disorders. For example, individuals with polycystic ovary syndrome (PCOS) are at an increased risk of developing insulin resistance and metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, and high cholesterol.

 

There are several different types of metabolic disorders, each with its own set of symptoms and complications. Some of the most common types of metabolic disorders include diabetes, obesity, and metabolic syndrome. Diabetes is a condition where the body is unable to properly regulate blood sugar levels, leading to high levels of glucose in the bloodstream. Obesity is a condition where an individual has an unhealthy amount of body fat, often as a result of poor diet and lifestyle choices. Metabolic syndrome is a cluster of conditions that includes high blood pressure, high blood sugar, and high cholesterol, and can increase the risk of heart disease, stroke, and diabetes.

 

Understanding the causes and symptoms of metabolic disorders is crucial for maintaining overall health and preventing complications. In the next section, we'll take a closer look at the role of diet in the development and management of metabolic disorder.

The role of diet in the development and management of metabolic disorder

Did you know that what you eat can play a significant role in the development and management of metabolic disorders? In fact, research has shown that dietary factors can have a powerful impact on metabolic health.

 

Macronutrients

Macronutrients, such as carbohydrates, proteins, and fats, are essential for maintaining a healthy metabolism. However, consuming too much of certain macronutrients can contribute to the development of metabolic disorders such as diabetes and obesity. For instance, excessive consumption of carbohydrates, particularly refined carbohydrates found in processed foods and sugary drinks, can lead to insulin resistance and elevated blood sugar levels, both of which are risk factors for metabolic disorders.

 

Micronutrients

Micronutrients, such as vitamins and minerals, are also important for metabolic health. Deficiencies in certain micronutrients, such as magnesium, vitamin D, and zinc, have been linked to an increased risk of metabolic disorders. On the other hand, consuming a diet rich in these micronutrients can help to support healthy metabolism and reduce the risk of developing metabolic disorders.

Processed foods, sugar, and artificial sweeteners

Processed foods, sugar, and artificial sweeteners can also have a negative impact on metabolic health. For example, consuming high amounts of processed foods that are high in sugar and unhealthy fats can contribute to insulin resistance, inflammation, and weight gain. Additionally, artificial sweeteners, commonly used in diet sodas and other low-calorie products, have been shown to disrupt the balance of gut bacteria, which can impact metabolic health.

 

Artificial sweeteners

Recent studies have also shown that artificial sweeteners may contribute to the development of metabolic disorders. One study found that artificial sweeteners can alter the composition of gut bacteria, leading to an imbalance in the microbiome. This disruption can increase the risk of glucose intolerance, a precursor to diabetes. Another study found that consuming diet soda regularly was associated with an increased risk of metabolic syndrome, even after accounting for other lifestyle factors. These findings suggest that reducing or eliminating artificial sweeteners from the diet may be beneficial for improving metabolic health.

 

Balanced and varied diet

On the other hand, a balanced and varied diet that includes plenty of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, can have numerous benefits for metabolic health. In addition to providing essential nutrients, these foods are generally lower in added sugars and unhealthy fats, which can help to support healthy metabolism and reduce the risk of developing metabolic disorders.

 

By making informed choices about what we eat, we can help to support healthy metabolism and reduce our risk of developing metabolic disorders.

Overview of popular diets and their potential effects on metabolic health

In recent years, there has been an explosion of interest in specific diets for managing metabolic disorders, such as low-carb, ketogenic, and plant-based diets. While there is some evidence to suggest that these diets may be effective for managing blood sugar levels, weight loss, and other factors associated with metabolic health, their long-term impact is still unclear.

 

 

 

A low-carb or ketogenic diet

For example, a low-carb or ketogenic diet may lead to initial weight loss and improved insulin sensitivity, but it can also increase the risk of nutrient deficiencies and other health issues in the long term. On the other hand, a plant-based diet may have numerous benefits for metabolic health, such as reducing inflammation and improving insulin sensitivity, but it can also be challenging to maintain a balanced nutrient intake.

Recent research has shed new light on the potential benefits and drawbacks of these diets. A study published in the Journal of Nutrition found that a low-carb diet led to greater weight loss and improved blood lipid levels compared to a low-fat diet in individuals with metabolic syndrome. Another study published in the British Journal of Nutrition found that a ketogenic diet may be effective for improving insulin sensitivity and blood glucose levels in individuals with type 2 diabetes.

 

However, it's important to note that these diets may not be appropriate for everyone, and there are potential risks associated with each one. For example, a low-carb or ketogenic diet may increase the risk of heart disease and other health issues, particularly if it is high in saturated fat and low in fiber. A plant-based diet may lead to nutrient deficiencies if it is not properly balanced or supplemented with key nutrients like vitamin B12 and iron.

 

Overall, the most important factor in choosing a diet for metabolic health is finding one that is sustainable, balanced, and tailored to individual needs and preferences. It's always best to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

 

Beyond Diet

Physical exercise

Research has shown that physical exercise can improve insulin sensitivity, which is a key factor in metabolic disorder. Regular exercise can also help with weight management, reduce inflammation, and improve overall cardiovascular health. A study published in the Journal of Diabetes Investigation found that high-intensity interval training (HIIT) was effective in improving insulin resistance in patients with metabolic syndrome. In addition to exercise, managing stress through techniques such as meditation, deep breathing, or yoga can also help improve metabolic health. Chronic stress has been linked to insulin resistance and increased risk of metabolic disorders such as diabetes and obesity.

 

 

Sleep

Sleep is another important lifestyle factor that can impact metabolic health. Lack of sleep has been associated with insulin resistance and increased risk of developing metabolic disorders. Research has shown that getting enough sleep, generally between 7-9 hours per night, can improve insulin sensitivity and reduce the risk of developing metabolic disorders. In addition to getting enough sleep, maintaining a regular sleep schedule and creating a sleep-friendly environment can also contribute to better metabolic health.

 

Overall, it's important to make sustainable lifestyle changes that promote overall health in order to effectively manage metabolic disorder. This can include a combination of a healthy diet, regular exercise, stress management, adequate sleep, and other healthy habits. It's important to work with a healthcare professional to develop a personalized plan that addresses individual risk factors and takes into account any underlying medical conditions.

 

Recap of key takeaways regarding metabolic disorder and diet:

Metabolic disorder refers to a cluster of conditions that affect the body's ability to process nutrients and maintain a healthy metabolism. Common types include diabetes, obesity, and metabolic syndrome.

Diet plays a crucial role in the development and management of metabolic disorder. A balanced diet that includes a variety of whole foods and limits processed foods, sugar, and artificial sweeteners can help improve metabolic health.

Popular diets such as low-carb, ketogenic, and plant-based diets have shown promise in managing metabolic disorder, but it's important to consider individual needs and potential risks associated with specific diets.

Lifestyle factors such as exercise, stress management, and sleep also play a crucial role in improving metabolic health. Sustainable lifestyle changes that prioritize overall health and well-being are key to long-term management of metabolic disorder.

 

Main take home points

If you're concerned about your metabolic health, there are steps you can take to improve it. Start by making small changes to your diet, such as incorporating more whole foods and limiting processed foods, sugar, and artificial sweeteners. Consider speaking with a healthcare professional or registered dietitian to help you develop a sustainable plan that works for your individual needs.

 

In addition to dietary changes, prioritize regular exercise, stress management, and adequate sleep to improve your overall health and well-being. Remember, sustainable lifestyle changes are key to long-term management of metabolic disorder. By making small changes today, you can prioritize your metabolic health and improve your overall quality of life.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Acne and Diet: How Your Food Choices Affect Your Skin.

Nutrition Corner with Dr D 

Acne and Diet: How Your Food Choices Affect Your Skin

Acne diet is a common topic of discussion as acne is a skin condition that affects millions of people worldwide. It can have a significant impact on self-esteem, especially in teenagers and young adults. While many factors can contribute to the development of acne, including genetics and hormonal factors, diet is also thought to play a role. In this article, we will explore the relationship between acne and diet, and whether making changes to your diet can help improve acne symptoms.

What is Acne?

 

Acne is a skin condition that occurs when hair follicles become clogged with oil and dead skin cells. It can appear as blackheads, whiteheads, pimples, or cysts, and can occur anywhere on the body but is most commonly seen on the face, neck, chest, and back.

 

The causes of acne are complex and can vary from person to person. Genetics, hormonal changes, and certain medications can all contribute to the development of acne. However, one of the main culprits behind acne development is inflammation.

 

Inflammation occurs when the immune system responds to an injury or infection, and it is thought to play a significant role in acne development. When hair follicles become clogged with oil and dead skin cells, bacteria can grow, causing inflammation and irritation.

Diet and Acne

 

While there is no one-size-fits-all approach to treating acne, some evidence suggests that making changes to your diet may help improve acne symptoms. Several studies have linked certain dietary factors to acne development, including:

 

High Glycemic Index (GI) Foods

High GI foods are those that quickly raise blood sugar levels, such as white bread, sugary drinks, and processed snacks. These foods are thought to increase insulin levels, which in turn can cause the sebaceous glands in the skin to produce more oil, leading to acne development.

 

In addition to increasing insulin levels, high GI foods can also cause inflammation in the body. This inflammation can worsen acne symptoms by causing redness, swelling, and irritation. Therefore, it is essential to limit your intake of high GI foods to help reduce inflammation and improve acne symptoms.

 

Some examples of high GI foods to avoid include sugary breakfast cereals, white rice, candy, and baked goods made with white flour. Instead, opt for low GI foods that are slowly digested and do not cause a spike in blood sugar levels. These foods include whole grains, fruits, vegetables, and legumes.

 

One study published in the American Journal of Clinical Nutrition found that participants who followed a low GI diet experienced a significant reduction in acne symptoms compared to those who consumed a high GI diet. The study suggests that reducing your intake of high GI foods and incorporating more low GI foods into your diet may be an effective way to improve acne symptoms.

Dairy Products

Dairy products, particularly skim milk, have also been linked to acne development. Some studies suggest that the hormones in milk, including insulin-like growth factor 1 (IGF-1) and androgens, may contribute to acne development.

 

One study published in the Journal of the American Academy of Dermatology found that participants who consumed more than three servings of milk per week were 22% more likely to develop acne than those who consumed less than one serving per week.

 

Additionally, some researchers believe that the hormones found in dairy products, such as estrogen and progesterone, may also play a role in acne development. These hormones are naturally present in milk and can be further increased by the use of synthetic hormones in dairy farming.

It's important to note that not all studies have found a clear link between dairy consumption and acne. However, if you have noticed a correlation between your dairy intake and acne breakouts, it may be worth considering reducing your dairy consumption or switching to non-dairy alternatives.

 

There are plenty of non-dairy options available, including plant-based milks like almond, soy, and oat milk. These alternatives can provide similar nutrients to dairy milk, such as calcium and vitamin D, without the potential hormonal effects that may contribute to acne development.

 

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of fat found in fish, nuts, and seeds. They are known for their anti-inflammatory properties and may help reduce acne symptoms by reducing inflammation in the body.

 

One study published in Lipids in Health and Disease found that participants who consumed a diet high in omega-3 fatty acids experienced a significant reduction in acne symptoms compared to those who consumed a diet high in omega-6 fatty acids.

 

Omega-3 fatty acids are also essential for maintaining healthy skin cell membranes, which can help keep the skin barrier strong and prevent acne-causing bacteria from entering the pores.

 

Foods high in omega-3 fatty acids include fatty fish like salmon and sardines, chia seeds, flaxseeds, and walnuts. Incorporating more of these foods into your diet may help improve your overall skin health and reduce acne symptoms. Additionally, omega-3 supplements may be beneficial for those who do not consume enough of these foods in their diet. However, it's important to speak with a healthcare professional before starting any new supplements.

Antioxidants

Antioxidants are compounds found in fruits and vegetables that help protect the body against free radical damage. Some evidence suggests that antioxidants may help reduce inflammation in the body and improve acne symptoms.

 

One study published in the Journal of Investigative Dermatology found that participants who consumed a diet high in antioxidants experienced a significant reduction in acne symptoms compared to those who consumed a diet low in antioxidants.

 

Other research has also found that consuming foods high in antioxidants can help reduce inflammation in the body and improve acne symptoms. Antioxidants, such as vitamins A, C, and E, can help protect the skin from damage caused by free radicals and reduce inflammation.

In addition to vitamins A, C, and E, there are other antioxidants that can help improve acne symptoms. For example, selenium is an essential mineral that has antioxidant properties and has been shown to have a positive effect on acne. Research suggests that a deficiency in selenium may contribute to the development of acne, and supplementing with selenium may help reduce inflammation and improve skin health.

 

Foods that are high in selenium include Brazil nuts, seafood, whole grains, and lean meats. Incorporating these foods into your diet may help ensure that you are getting enough selenium to support healthy skin.

 

Another lesser-known antioxidant that can help improve acne symptoms is zinc. Zinc is a mineral that has anti-inflammatory properties and has been shown to help reduce the severity of acne. Research suggests that a deficiency in zinc may contribute to the development of acne, and supplementing with zinc may help improve acne symptoms.

 

Foods that are high in zinc include oysters, red meat, poultry, beans, and nuts. Incorporating these foods into your diet may help ensure that you are getting enough zinc to support healthy skin.

 

Conclusion

 

While more research is needed to fully understand the relationship between diet and acne, some evidence suggests that making changes to your diet may help improve acne symptoms. Incorporating more low GI foods, omega-3 fatty acids, and antioxidants into your diet, while reducing your intake of high GI foods and dairy products, may be a good place to start. However, it is essential to remember that diet alone may not be enough to treat severe acne, and it is always best to consult with a dermatologist for personalized treatment recommendations.

 

Additionally, it is important to remember that diet is just one factor that can contribute to acne development. Other factors, such as genetics and hormonal changes, may also play a significant role. Therefore, it is essential to take a comprehensive approach to treating acne that addresses all potential causes.

 

In summary, while diet may not be the sole cause of acne, making changes to your diet may help improve acne symptoms by reducing inflammation in the body. Incorporating more low GI foods, omega-3 fatty acids, and antioxidants into your diet, while reducing your intake of high GI foods and dairy products, may be a good place to start. However, it is always best to consult with a dermatologist for personalized treatment recommendations.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Processed Oils: The Hidden Dangers and Health Risks You Need to Know About

Nutrition Corner with Dr D 

Processed Oils: The Hidden Dangers and Health Risks You Need to Know About

Processed oils are oils that have been refined, treated, or manipulated in some way to improve their taste, texture, or stability. This process often involves the use of chemicals, heat, or solvents, which can alter the chemical composition of the oil and remove some of its natural nutrients. Examples of processed oils include vegetable oil, canola oil, corn oil, soybean oil, and sunflower oil. These oils are commonly used in packaged foods, fried foods, and processed snacks, as well as in home cooking and baking.

Processed oils: Acrylamide & other Advanced Glycation end Products (AGEs).

When it comes to processed oils, how you cook with them can also play a role in their impact on health. One study published in the Journal of Agricultural and Food Chemistry found that heating oils to high temperatures, such as during frying or deep-frying, can create harmful compounds. Specifically, these high temperatures can cause the formation of acrylamide and other advanced glycation end products (AGEs).

 

Acrylamide

Acrylamide is a chemical that forms when starchy foods, like potatoes or bread, are cooked at high temperatures. It's also formed when oils are heated to high temperatures, such as during frying. Studies have suggested that acrylamide exposure may be linked to an increased risk of cancer, particularly in organs like the kidney and bladder.

Advanced Glycation end Products (AGEs)

AGEs, on the other hand, are compounds that are formed when proteins or fats combine with sugars in the bloodstream. They can also be formed when oils are heated to high temperatures. AGEs have been linked to increased inflammation, oxidative stress, and an increased risk of chronic diseases, such as cancer and heart disease.

 

Omega-6 fatty acids

In addition to the formation of harmful compounds during cooking, the high levels of omega-6 fatty acids found in processed oils, particularly soybean oil, can also contribute to inflammation and other health problems if consumed in excess. While omega-6 fatty acids are an essential nutrient, consuming too many of them can lead to an imbalance with omega-3 fatty acids, which can contribute to inflammation in the body.

 

To reduce the potential negative effects of processed oils when cooking, it's recommended to choose oils with high smoke points, which are less likely to break down and form harmful compounds at high temperatures. Oils with high smoke points include avocado oil, grapeseed oil, and refined coconut oil. Additionally, using cooking methods like baking, roasting, or steaming can help reduce the formation of harmful compounds compared to frying or deep-frying.

 

Processed oils and type 2 Diabetes

Processed oils have become a staple ingredient in many modern diets, but mounting evidence suggests that they may be contributing to the rising rates of type 2 diabetes. One key issue is their high content of omega-6 fatty acids, which can cause chronic inflammation and promote insulin resistance. In a study published in the British Medical Journal, researchers found that individuals who consumed high amounts of omega-6 fatty acids from vegetable oils like soybean and corn oil had a significantly increased risk of developing type 2 diabetes.

But it's not just the omega-6 content that makes processed oils problematic. The refining process used to create many processed oils can strip away beneficial nutrients, leaving behind a product that is high in calories but low in nutritional value. This can lead to overconsumption and weight gain, which is a risk factor for type 2 diabetes. In addition, many processed oils are high in trans fats, which have been linked to insulin resistance and type 2 diabetes. Trans fats can raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels, contributing to an increased risk of heart disease as well.

Another issue is the prevalence of processed oils in fast foods and other processed foods, which are often also high in sugar and other unhealthy ingredients. This combination of unhealthy fats, sugars, and additives can be particularly damaging to metabolic health, contributing to insulin resistance and type 2 diabetes. In fact, studies have suggested that a diet high in processed foods is a major risk factor for metabolic syndrome, which is a cluster of conditions including insulin resistance, high blood pressure, and high cholesterol that significantly increases the risk of type 2 diabetes and heart disease.

 

Processed oils and mental health

The impact of processed oils on health isn't limited to physical health - it can also have negative effects on cognitive function and mental health. A diet high in omega-6 fatty acids, such as those found in processed oils like soybean and corn oil, has been associated with lower cognitive function and an increased risk of depression in older adults. This was demonstrated in a study published in the journal Nutritional Neuroscience.

The study involved 1,110 adults aged 70 to 89 who completed cognitive tests and answered questionnaires about their diet and lifestyle habits. The researchers found that those who consumed higher amounts of omega-6 fatty acids had lower scores on tests of cognitive function, including attention, memory, and processing speed. In addition, participants who consumed higher amounts of omega-6 fatty acids had a higher risk of developing depression.

 

So why might processed oils be harmful to cognitive function and mental health? One possibility is the impact that chronic inflammation can have on the brain. As mentioned earlier, processed oils are high in omega-6 fatty acids, which can contribute to inflammation in the body. Chronic inflammation has been linked to a range of health issues, including depression and cognitive decline.

However, it's important to note that not all oils are created equal when it comes to brain health. Some research has suggested that oils like olive oil and coconut oil may have beneficial effects on cognitive function and brain health. For example, a study published in the Journal of Alzheimer's Disease found that a diet enriched with extra-virgin olive oil was associated with improved cognitive function in older adults.

 

Healthier Alternatives

While there's no doubt that processed oils are a major contributor to the development of type 2 diabetes, the good news is that simple changes to the diet can make a big difference. Switching to healthier oils like olive oil and avocado oil, which have been shown to have beneficial effects on metabolic health, is a good place to start. And cutting back on fast foods and other processed foods that are high in unhealthy fats, sugars, and additives can go a long way towards reducing the risk of type 2 diabetes and other chronic diseases.

 

Conclusion

We do need more research to fully understand the impact of processed oils on human health, but these findings highlight the importance of choosing minimally processed oils, such as olive oil or avocado oil, and limit the consumption of highly processed oils, particularly those used in high-heat cooking or frying.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Low Potassium Causes Diabetes! OMG Help Me Doc! Is That Really True?

Nutrition Corner with Dr D

Low Potassium Causes Diabetes! OMG Help Me Doc! Is That Really True?

Today we're going to talk about whether low potassium really causes diabetes. Now, I don't want to attack anyone personally, but seeing these various health gurus claiming that low potassium causes diabetes really gets my blood boiling. As someone with a background in nutrition, herbal medicine, and Western medicine, I believe in taking a holistic approach to managing medical conditions. However, I can't endorse claims that lack scientific basis. Unfortunately, some people profit from picking out rare correlations and presenting them as causation. Just because there may be links between potassium and diabetes, for example, it doesn't mean that a deficiency in potassium automatically causes diabetes. Statements like this are taken out of context and serve only to distract us from the real issue. It's frustrating to see these types of videos and articles circulating because they misinform the public and ultimately, they do more harm than good.

So why don't I believe that low potassium causes diabetes?

First things first, believing these claims is like sitting in a room with a huge elephant in the middle, but completely ignoring it. It's just not accurate. Diabetes is a metabolic disorder characterized by high blood sugar levels due to a lack of insulin production or the body's inability to use insulin effectively.

 

While low potassium levels can cause a range of symptoms like muscle weakness, fatigue, and irregular heartbeats, it is not a known cause of diabetes. What these gurus are referring to is the results of several studies that suggest that increasing potassium intake may help improve insulin sensitivity and lower the risk of developing type 2 diabetes.

But that's not only because of potassium by itself. Its largely because potassium is found in foods like fruits, vegetables, and legumes which by themselves can help improve overall quality of someone’s diet by substituting them for junk food which is loaded with sugar and promoting a healthy weight, which are the most important factors in preventing diabetes.

 

In fact, a holistic approach is needed to manage any medical condition, and diabetes is no exception. Diabetes is a complex disease that involves a combination of genetic, environmental, and lifestyle factors.

 

So, what are the major causes of diabetes?

There are many reasons why someone can develop diabetes, but today let's focus on the four most significant ones.

 

First up, obesity. Several studies have found that excess body weight, especially abdominal fat, increases the risk of developing type 2 diabetes. Each 5-kg increase in body weight was associated with a 31% higher risk of type 2 diabetes. That's a huge number!

 

Secondly, a sedentary lifestyle is another significant risk factor for type 2 diabetes. Physical inactivity leads to decreased insulin sensitivity and impaired glucose metabolism. Each 2.5 hours per week increase in moderate-intensity physical activity was associated with a 9% lower risk of developing type 2 diabetes.

 

Thirdly, an unhealthy diet high in refined carbohydrates, added sugars, and saturated fats can increase the risk of developing type 2 diabetes. Each additional daily serving of sugar-sweetened beverages was associated with a 13% higher risk of developing type 2 diabetes.

 

Finally, genetics also play a role. Certain genetic variants can increase the risk of developing type 2 diabetes. However, lifestyle factors, such as diet and physical activity, still play a more significant role in the development of type 2 diabetes than genetics.

So how do I look at the genetic risks that can make people more prone to certain diseases, such as diabetes?

Think of genetics like carrying a loaded gun - just because you possess the genetic predisposition for a disease, it doesn't mean that the genes will automatically trigger it. You still have a significant amount of control over your genetic risks. It's like having a loaded gun in your pocket - you have the choice not to pull the trigger. So don't use your genes as an excuse for giving up. Yes, fighting genetic risks may require more effort, but it's still possible to overcome them. Don't let the fear of genetics hold you back - you have the power to take control of your health and well-being."

 

So, there you have it, guys. Low potassium does not cause diabetes, but a combination of genetic, environmental, and lifestyle factors do. Remember to take care of your body by exercising regularly, eating a healthy diet, and maintaining a healthy weight.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Eggs: Increasing Good Cholesterol or Raise Bad Cholesterol?

Nutrition Corner with Dr D

Eggs: Increasing Good Cholesterol or Raise Bad Cholesterol?

In today’s nutrition corner we will talk about eggs. Have you ever questioned whether consuming eggs really increases your cholesterol levels? Is it possible that eggs can be actually increasing good cholesterol ? How many eggs can you safely eat? Moreover, have you considered how our body regulates cholesterol and whether eggs have any benefits for our overall health? In this article you will find answers to all of these questions.

Why are eggs so special?

You might be surprised  to learn that eggs are actually one of the most nutrient-dense foods on the planet. They contain one of the highest quality protein, healthy fats, and a variety of vitamins and minerals that are essential for our bodies to function properly.

 

Many people particularly like eggs for their high protein content. However, the protein content in an egg is not equally distributed between the egg white and the egg yolk.

 

Approximately 60% of the protein in an egg is found in the egg white, while the remaining 40% is in the egg yolk. Specifically, one large egg white contains about 3.6 grams of protein, while the yolk contains about 2.7 grams of protein.

 

It is also important to understand that all the cholesterol in the egg is present in the egg yolk and there is no cholesterol in the egg white.

What is cholesterol and how our body self regulate the level of cholesterol in the blood  

Cholesterol is a type of fat that is found in our bloodstream and cells, and our bodies need it to function properly. We need cholesterol since it is a building block of cell membranes, helping to maintain their structural integrity.

 

It is also a precursor for the synthesis of important hormones. For example without cholesterol we could not make the important hormones estrogen and testosterone.

 

Additionally, cholesterol plays a role in the production of bile acids that are important for the digestion and absorption of fats in the intestines. However, too much cholesterol in the blood can increase the risk of heart disease and stroke.

 

This is where eggs come in, as they are one of the foods that are high in cholesterol. A single large egg contains around 186 milligrams of cholesterol, which is more than half of the recommended daily intake.

 

But here's the catch - eating cholesterol doesn't necessarily raise cholesterol levels in the blood. Our liver produces cholesterol every day, and it adjusts its production based on how much cholesterol we consume through our diet. In other words, if we eat more cholesterol, our liver will make less of it.

 

Additionally research has shown that the body can decrease the absorption of dietary cholesterol from the intestine back to the body if the blood level of cholesterol is already high. This is because the body has a mechanism to regulate cholesterol levels called the enterohepatic circulation.

 

This mechanism involves the liver secreting cholesterol into bile, which is then released into the small intestine to help with the digestion of fats. Once the fats are digested, the cholesterol is either absorbed back into the bloodstream or eliminated from the body.

 

However, when the blood cholesterol levels are already high, the body can decrease the absorption of dietary cholesterol by reducing the amount of cholesterol that is absorbed from the small intestine back into the bloodstream.

 

This is because the liver produces less cholesterol in response to high blood cholesterol levels, which in turn reduces the amount of cholesterol that is secreted into bile.

Can body regulate the level of cholesterol that it makes and reabsorbs from the intestines based on the level of cholesterol in our blood?

While it is more complicated, in general this applies to roughly 75% of people as their liver compensates by reducing its own production. Moreover, research has shown that the way we prepare eggs and other food we eat can also significantly affect the impact on cholesterol levels.

 

Frying eggs or using them in dishes that require added butter or oil can increase the amount of saturated fats and trans fatty acids, which are known to raise cholesterol levels. On the other hand, boiling or poaching eggs, or using them in dishes that require minimal added fat, can have a neutral or even positive effect on cholesterol levels.

It is also worthwhile to say that eggs contain a type of fat called lecithin that can help to lower cholesterol levels by preventing the absorption of dietary cholesterol into the bloodstream. In fact, studies have shown that eating whole eggs, including the yolk, can increase levels of good cholesterol (HDL) in the body, which is important for heart health.

 

The specific mechanism by which eggs raise HDL cholesterol levels is not fully understood, but it is thought to be related to the presence of certain nutrients in eggs, including choline and betaine. These nutrients may help to support liver function, which in turn can lead to an increase in HDL cholesterol production.

Additionally, eggs are a rich source of choline. Choline is a nutrient that is important for brain function, as well as liver and muscle health. Eggs are an excellent source of choline, with one large egg containing around 147mg of choline.

It is also important to note that different types of eggs may have different nutrient profiles. For example, free-range eggs may contain higher levels of omega-3 fatty acids, while organic eggs may contain higher levels of vitamin E.

So what is the verdict? Do eggs raise cholesterol?

Ok so now that we have all the important background info it will be easy for you to understand the answer to this question. The answer is actually not as straightforward as you might think. Studies have shown that eating eggs in moderation (up to one egg per day) does not significantly raise cholesterol levels in healthy individuals thanks to their liver's ability to regulate its own production. However, if you have high cholesterol or a family history of heart disease, it may be best to limit your egg intake or talk to your health care provider or a registered dietitian for personalized advice. Additionally, choosing healthy preparation methods, such as boiling or poaching, can help minimize any potential negative effects on cholesterol levels. And don't forget about the egg whites, which are a great source of protein without the cholesterol.

 

In conclusion, while eggs do contain cholesterol, they may not necessarily raise cholesterol levels in the majority of people. It's important to take individual factors, such as personal health history and preparation methods, into consideration when deciding on your egg intake. As with any food, moderation and balance are key to a healthy and varied diet.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Trans fats: The Silent Killer Lurking in Your Pantry

Nutrition Corner with Dr D 

Trans fats: The Silent Killer Lurking in Your Pantry

Lets talk about trans fatty acids AKA trans fats. I like to tell my patients that for the most part there is no food that one cannot eat occasionally even though it may not be the best for you. However, there is one food that I believe no one needs to be eating at all. It’s not sugar or chocolates if that’s what you think. Its trans fats. Some of you may have heard about trans fats, some of you my not, but I promise you that everyone is going to learn something new today.

Why are trans fats bad?

Trans fats are a type of unsaturated fat that can be found in many processed foods. They have been linked to a number of health problems and are considered to be one of the most harmful types of dietary fats. Trans fats are actually worst than saturated fats that most people know as the main culprit for clogging our arteries.

 

What are the most significant health problems associated with trans fats?

According to recent studies, trans fats have been linked to an increased risk of heart disease, stroke, and type 2 diabetes. They have also been shown to raise levels of "bad" LDL cholesterol and lower levels of "good" HDL cholesterol in the blood.

The most significant health problem associated with trans fats is their impact on heart health. A study published in the New England Journal of Medicine found that replacing just 1% of energy intake from trans fats with energy from other sources was associated with a 2-3% reduction in the risk of heart disease. Another study published in the Journal of the American College of Cardiology found that consuming trans fats increased the risk of heart disease by 21% compared to consuming the same amount of calories from other sources.

 

Trans fats have also been linked to an increased risk of stroke. A study published in the journal Stroke found that women who consumed the highest amount of trans fats had a 39% increased risk of stroke compared to those who consumed the least amount.

 

Trans Fats and Diabetes

In addition to their impact on heart health, trans fats have also been linked to an increased risk of type 2 diabetes. A study published in the American Journal of Clinical Nutrition found that consuming trans fats increased the risk of type 2 diabetes by 40%.

 

 

Now that we've discussed the risks associated with trans fatty acids, let's dive deeper into what they are and how they're formed.

 

So what are trans fats?

Trans fats are a type of unsaturated fat that are produced when liquid vegetable oils are partially hydrogenated, a process that involves adding hydrogen atoms to the oil to make it more solid and stable at room temperature. This process converts some of the unsaturated fats in the oil into trans fats, which have a longer shelf life than other types of fats and are therefore commonly used in processed foods.

How are these trans fatty acids formed?

Trans fats can be naturally occurring or man-made. Naturally occurring trans fats are found in small amounts in some animal products, such as meat and dairy, but they are not considered to be as harmful as man-made trans fats.

 

Man-made trans fats, on the other hand, are created during the process of partial hydrogenation, which was originally developed to produce a cheaper and more stable alternative to animal fats such as lard and butter. This process became popular in the food industry in the mid-20th century, as it allowed manufacturers to extend the shelf life of their products and improve their texture and flavor.

 

However, as we've discussed earlier, the consumption of trans fats has been linked to a number of health problems, and in recent years there has been a push to reduce or eliminate trans fats from the food supply.

Food Labeling of Trans Fats

In addition to understanding how trans fatty acids are formed, it's also important to know how they are labeled on food products. Unfortunately, the food industry has found ways to get away with putting trans fats into food without having to disclose it on the food label.

 

In 2015, the U.S. Food and Drug Administration (FDA) ruled that partially hydrogenated oils (PHOs), the primary source of artificial trans fats, are no longer "generally recognized as safe" (GRAS) for use in human food. This ruling effectively banned the use of PHOs in food products, but it's important to note that there are still loopholes that allow food manufacturers to use trans fats without having to disclose it on the label.

 

How to detect trans fats on food labels

To detect trans fats on food labels, it's important to read the ingredient list carefully. Even if a product claims to be "trans fat-free," it may still contain trans fats if it contains partially hydrogenated oils or hydrogenated oils.

 

For example, let's take a look at the ingredient list of a popular brand of margarine:

Water, vegetable oil blend (soybean oil, palm oil, palm kernel oil), salt, whey protein concentrate, soy lecithin, vegetable monoglycerides, potassium sorbate (used to protect quality), citric acid, natural and artificial flavor, vitamin A palmitate, beta carotene (color).

At first glance, this product may seem trans fat-free, but if you look closely, you'll see that it contains vegetable monoglycerides, which are a form of partially hydrogenated oils. This means that even though the product claims to be trans fat-free, it actually contains trans fats.

 

Another example is a popular brand of crackers:

Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), soybean oil (with TBHQ for freshness), sugar, contains 2% or less of salt, leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate), high fructose corn syrup, corn syrup, soy lecithin.

Again, this product may seem trans fat-free, but it contains soybean oil, which is often partially hydrogenated to increase its shelf life. This means that even though the product doesn't list trans fats on the label, it may still contain them.

Healthy Alternatives to Trans Fatty Acids

While trans fats are unhealthy and should be avoided, there are plenty of healthy alternatives that can be incorporated into our diets.

 

Monounsaturated Fats

Monounsaturated fats are a type of healthy fat found in foods such as nuts, seeds, avocados, and olive oil. These fats have been shown to improve cholesterol levels and reduce the risk of heart disease.

 

 

Polyunsaturated Fats

Polyunsaturated fats are another type of healthy fat found in foods such as fatty fish, flaxseeds, and walnuts. These fats are essential for brain function and have been shown to reduce inflammation and improve heart health. Example is omega 3 fatty acids.

Whole Foods

Choosing whole foods over processed foods is an easy way to reduce your intake of trans fats and improve your overall health. Whole foods such as fruits, vegetables, whole grains, and lean proteins provide essential nutrients without the added trans fats and other unhealthy additives found in processed foods.

 

Food Preparation

The way we prepare our food can also affect its nutritional value. Instead of deep-frying or using partially hydrogenated oils, opt for healthier cooking methods such as grilling, baking, or sautéing with healthy fats such as olive oil or coconut oil.

 

 

Conclusion

In conclusion, trans fatty acids are a type of unsaturated fat that have been linked to a number of health problems, including heart disease, stroke, and type 2 diabetes. They are formed when liquid vegetable oils are partially hydrogenated. While small amounts of naturally occurring trans fats can be found in some animal products, man-made trans fats are the main source of concern when it comes to health risks. By being aware of the sources of trans fats and making healthy food choices, we can help reduce our risk of developing health problems associated with trans fats. Incorporating healthy alternatives into your diet can help reduce your intake of trans fatty acids and improve your overall health. By choosing whole foods, healthy fats, and mindful food preparation methods, we can nourish our bodies with the nutrients they need to function at their best.

by Dr. Michal Domeny DNP, L.Ac, CD/N