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

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