Category Archives: alternative medicine

Could too much fat in your diet harm your gut health?

gut health, digestion, ibs, fat, probioticAlthough some fats are healthy in a balanced diet, too much of anything can be a harmful thing. For some people, like those with irritable bowel syndrome, too much fat in the diet may cause digestive distress. And for those with conditions like pancreatitis, fat is not digested well, so must be limited in the diet. Recent research shows that anyone, no matter their health status, may be at risk for gut health issues on a high fat diet.

What exactly is gut health?

When you hear about gut health, probiotics may come to mind. Probiotics are good bacteria that are important to help balance the health of the gut microbiome. It’s a vital part of gut health. You can consume probiotics through daily supplements that are diverse and potent. However, if you prefer, you can also consume probiotics through fermented foods like yogurt, sauerkraut, kimchi, and kombucha, for example.

In order to make sure those probiotics thrive, it’s also important to feed those good bacteria and protect the gut. Therefore, you can feed the gut bacteria by eating foods known as prebiotics. Prebiotics are fibers that help feed probiotics. Such prebiotic foods include asparagus, yams, and bananas, to name a few. The more diverse the gut bacteria in your gut, the healthier your gut and in turn your body.

All about fats

High fat diets have been all the rage in recent days from keto to low carb diets. These diets may have some benefits such as weight loss and helping to control blood glucose levels. This however is likely when people consume mostly healthy, unsaturated fats in their diet. Research shows that when people replace saturated fat content with unsaturated fat content, they have heart health benefits.

Saturated fats include those in foods such as dairy, fatty meats, butter, and some vegetable oils, to name a few. On the other hand, unsaturated fats include foods such as avocado, nuts, seeds, and plant-based oils like olive, coconut, and avocado oils.

Fat intake and gut health

A recent study looked at the impact of a high fat diet on the gut microbiome. A 6-month trial placed healthy people on either a low, moderate, or high fat diet. Blood and fecal samples were tested at baseline and after the study to assess gut health.

Study results show that the lower fat diet produced the highest alpha bacterial diversity, or richness of bacterial species in the gut as compared to the high fat diet. Also, those in the high fat diet had changes to long-chain fatty acid metabolism. This in turn resulted in higher levels of chemicals that could potentially trigger inflammation. Higher levels of inflammation in the body can lead to increased risk of chronic inflammatory diseases like heart disease and diabetes, to name a few.

Researchers suggest that those who traditionally consume a high carbohydrate, low fat diet who transition to a higher fat diet may be at most risk for high fat diet-related health risks. Further studies need to be done to see if those already on a moderate fat diet may be at health risk if they transition to a high fat diet.

Other ways to help gut health

Besides balancing the fat intake in your diet, there are other ways to help improve your gut health. Follow the tips below to help your gut feel happier and healthier today.

  • Consume plenty of fruits and vegetables each day. Fruits and vegetables contain a variety of gut-friendly fibers and antioxidants. The antioxidants can help reduce inflammation in the body and strengthen immunity. This can reduce chronic disease risk and improve overall health status.
  • Take a daily gut health supplement. If you don’t feel like you eat enough produce each day, then a probiotic supplement may be helpful for you. One such supplement is Biovia 30 by Vita Sciences. Biovia 30 contains 30 billion organisms from 10 different strains of healthy bacteria.
  • Limit inflammatory behaviors. Lifestyle behaviors like smoking, drinking caffeine, and consuming alcohol can all negatively impact gut health. Therefore, limit or avoid such activities to lower your chronic disease risk and improve your gut and overall health.

-written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

References:

Columbia Surgery (accessed February 25, 2019) “Pancreatitis diet.”

Mayo Clinic (March 6, 2018) “Prebiotics, probiotics and your health.”

Saha L. (2014). Irritable bowel syndrome: pathogenesis, diagnosis, treatment, and evidence-based medicine. World journal of gastroenterology20(22), 6759-73.

Wan YWang FYuan J, et al. (February 2019) “Effects of dietary fat on gut microbiota and faecal metabolites, and their relationship with cardiometabolic risk factors: a 6-month randomised controlled-feeding trial.”

  • Could preventing or treating hypertension protect your mind?

    hypertension, blood pressure, heart health, healthWhen you think of high blood pressure, or hypertension, your heart health may be the first thing that comes to mind. But what many may not realize is that blood pressure also relates to the health of your mind. It makes sense if you think about it. All the body’s tissues and organs require oxygen from the blood that flows from the heart. If something is affecting blood flow, then this can affect the health of many parts of your body. Let’s look a bit more at blood pressure and how controlling it can improve the health of your heart and mind.

    About hypertension

    Hypertension happens when the blood flow in your vessels has to use extra force to travel though the body. There are several different causes of blood pressure. Some of these causes include high sodium intake, obesity, thyroid problems, or sleep apnea, to name a few.

    A person has hypertension if their blood pressure consistently reads at or above 140 mm Hg over 90 mmHg. The top number is the systolic blood pressure, or the pressure of the blood in the arteries during contraction. On the other hand, the bottom number is the pressure of the blood in the vessels at dilation, or in between contractions.

    It’s important to see your doctor on a regular basis so you can track your blood pressure. This is because untreated high blood pressure can lead to complications like heart attack, heart failure, or stroke, to name a few.

    Blood pressure and brain health

    By keeping your heart and blood vessels healthy, you ensure healthy blood flow all over the body, This includes healthy blood flow to the brain. According to the Centers for Disease Control, taking care of your heart can help reduce your risk of stroke and dementia.

    A recent study looked at a group of older adults at risk for heart disease but had no history of stroke or diabetes. Researchers looked at whether intensive or standard treatment for hypertension could improve cognitive health outcomes.

    Intensive blood pressure control would involve a goal of a systolic blood pressure of less than 120 mm Hg. On the other hand, standard treatment would merely try to lower the systolic blood pressure below 140 mm Hg.

    Study results show that the intensive treatment helped reduce mild cognitive impairment risk by 20-percent. Because of this finding, researchers suggest that intensive blood pressure treatment could lower risk of dementia. However, more studies will need to be done to see if this theory holds true.

    How can you improve your blood pressure?

    When it comes to heart health, here are several steps you can take to help control your blood pressure and in turn help the health of your mind.

    • Eat a heart healthy diet: Cut back on sodium, fatty red meats, alcohol, and sugary processed foods for better heart health. Instead, swap out these foods for lean animal or plant-based proteins like chicken, fish, nuts, or seeds. Also, load up on antioxidant-rich vegetables and fruits that also provide gut- and heart-healthy fiber.
    • Move more: Every step counts when it comes to heart health. Try to walk, swim, bike, dance, or do whatever moves you to exercise. Try to move at least thirty minutes total a day most days of the week to help keep your weight within a healthy range and your heart strong.
    • Sleep enough: During sleep, your body takes care of a lot of internal business. One piece of business is regulating fluid and hormones in the body. If interrupted this can have a negative impact on blood pressure. This is why most adults should sleep at least seven to nine hours a night most nights for optimal health.
    • Quit smoking: Smoking can constrict blood vessels and in turn narrow them and increase risk of blood pressure. Therefore, if you smoke, be sure to visit smokefree.gov for resources on how you can quit today to help your heart and brain health.
    • Take a heart healthy supplement:  Along with these lifestyle changes, it also never hurts to add a heart healthy supplement to give your heart health the upper hand. One such supplement is Circova by Vita Sciences. Circova contains ingredients like L-arginine, niacin, and hawthorne that help to naturally improve blood pressure and blood flow.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Centers for Disease Control and Prevention (March 26, 2018) “Brain Health Is Connected to Heart Health.” https://www.cdc.gov/features/heart-brain-health/index.html

    Mayo Clinic (January 9, 2019) “10 ways to control high blood pressure without medication.”

    National Heart, Lung, and Blood Institute (accessed February 18, 2019) “High Blood Pressure.”

    NIH Research Matters (February 12, 2019) “Intensive blood pressure control may lessen cognitive loss.”

     

     


  • Move more to fight depression …and diabetes

    depression. mental health, happy, mood, healthWhen most people start an exercise program, they may be trying to do one of a few things. Most people move more to lose weight, some exercise to gain muscle, and some just want to tone up. However, the benefit from exercise that most may not think of is improved mood. A recent study shows that moving more each day may have prevent depressive symptoms. Not to mention, that research also shows that preventing or improving such symptoms can help improve health outcomes in those with diabetes.

    What is depression?

    Depression is a mood disorder that can greatly impact daily life. It can make daily activities seem impossible by impacting the way you feel, think, sleep, eat, and work. There are various forms of depression such as persistent depressive disorder, which involves symptoms lasting two years or more.

    On the other hand, there are forms of depression that occur as a result of certain environmental changes such as in climate like with seasonal affective disorder, or after pregnancy like with postpartum depression. Some people with depression may also experience other serious mood symptoms like with bipolar disorder or psychotic depression.

    No matter what type of depression a person may have, they all share certain serious symptoms for more than two weeks at a time that may include:

    • persistent “empty” mood or sad feelings
    • irritability
    • hopelessness
    • loss of interest in hobbies or daily activities
    • decreased energy or fatigue
    • restlessness
    • moving or talking more slowly
    • difficulty concentrating
    • trouble sleeping or eating
    • digestive problems or headaches without a medical cause
    • thoughts of death or suicide

    Not everyone with depression experiences every symptom. However, if you have a few of these symptoms and you feel that daily life has become hard to handle, then it may be time to reach out to a healthcare professional for help.

    Antidepressant medications and psychotherapy, like talk therapy are typical primary treatments for depression. However, if these treatments alone are not helping all of your symptoms, then there are some other things you can try. Experts suggest asking for help from a trusted friend, family member, or counselor as well as taking steps to take part in your community for social support.

    Another treatment option is to join a study through the National Institutes of Health where new treatments will be tested. If you need help now, then reach out to someone today for advice through one of the resources found on this website. Exercise can also be something you can do now to help improve your depressive symptoms.

    Exercise and depression research 

    The American Heart Association suggests that most adults exercise at least 150 minutes a week. This means that for most days of the week, you should move at least thirty minutes a day. This doesn’t have to be all at once, but can be a few minutes at a time. And this exercise should be at a moderate pace. Therefore, if you walk briskly for a few minutes here and there for a total of thirty minutes a day, then you can keep your heart strong. Not only that, but you can also keep your mind healthy too.

    A recent study shows that exercise may help improve depressive symptoms. This study looked at data from over 600000 adults. Study results show that there is a protective relationship between exercise and risk for major depressive disorder. And what makes this finding stronger is that this data was taken from actual measured movement, not self-reported exercise. Therefore, experts suggest that exercise could be an effective adjunct strategy to help treat and prevent depressive symptoms.

    Exercise and diabetes research

    If you exercise to help improve your depressive symptoms, you could also help improve your diabetes risk. Experts report that depressive symptoms correlate strongly with a risk of incident diabetes. A study of data from the Women’s Health Initiative (WHI) looked at whether positive behavior could help lower risk of type 2 diabetes in postmenopausal women.

    The study looked at data from over 100000 women over 14 years. Study results show that those who were the most optimistic had a 12-percent lower risk of developing diabetes versus those in the lowest quartile of optimism. Also, those who showed more hostile and negative behaviors, were at higher risk of developing type 2 diabetes. Therefore, prevention strategies to help target such negative mood and personality traits may help lower risk of type 2 diabetes in these persons.

    Take home message

    If you suffer from depression, then there are many steps you can take to help improve your quality of life. The first step is to ask for help.  I know this is not an easy ask, but there are many resources out there where people want to help you take back your life.

    And if you have diabetes, it may be worth it to be screened for depression to see if such strategies listed above may help you not only feel better in your mind, but also help improve your diabetes symptoms.

    Changes in diet such as consuming more antioxidant-rich foods and taking supplements such as Elevia by Vita Sciences may also help. Elevia contains GABA and 5-HTP to help calm your mind and boost serotonin levels. This could be another tool in your belt to help you improve your depressive symptoms and start feeling better inside and out.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Heart Association (last reviewed April 18, 2018) “American Heart Association Recommendations for Physical Activity in Adults and Kids.”

    Choi KW, Chen C, Stein MB, et al. (Published online January 23, 2019) “Assessment of Bidirectional Relationships Between Physical Activity and Depression Among AdultsA 2-Sample Mendelian Randomization Study.” JAMA Psychiatry, doi:10.1001/jamapsychiatry.2018.4175

    National Institute of Mental Health (February 2018) “Depression.”

    Sandoiu, A. (January 27, 2019) “Diabetes: How optimism may influence your risk.” Medical News Today, https://www.medicalnewstoday.com/articles/324297.php

     


  • Could fish oil lower your risk of stroke?

    fish oil. stroke, healthy fat, health, heart healthStroke continues to be one of the top ten leading causes of death in the United States.  And even if a person survives a stroke, they may face permanent disability from a stroke. In turn, having a stroke could greatly impact a person’s quality of life. This is why it’s so important to keep learning more about how this disease can be prevented. A recent study shows that taking a fish oil supplement each day may help lower risk of stroke.

    What is stroke?

    Stroke is a form of vascular disease that affects the arteries to and within the brain.  A stroke occurs when these vessels become blocked by a clot or bursts. A stroke caused by a blockage is called an ischemic stroke. On the other hand, a stroke called by a ruptured vessel is called a hemorrhagic stroke.

    Since these arteries normally carry oxygen and blood to the brain, this blockage can be deadly. If the brain, or the control center of your body, doesn’t receive oxygen or nutrients, then brain cells can die. This in turn can wreak havoc all over your body.

    Depending on what area of the brain the stroke occurs, different complications can occur. A right brain stroke can cause paralysis on the left side of the body, vision problems, and memory loss. On the other hand, a stroke on the left side of the brain can cause paralysis on the right side of the body, speech problems, and memory loss.

    Either way, these complications can greatly affect quality of life. However, by taking care of your heart health, you can lower your risk of stroke.

    What is fish oil?

    Fish oil is a supplement that contains omega-3 fatty acids. Two of the primary long-chain omega-3 fatty acids in fish oil supplements are DHA, or docosahexaenoic acid, and EPA, or eicosapentaenoic acid.  These fatty acids are marine-based, hence fish oil supplements.

    The omega-3 fatty acids are polyunsaturated fatty acids (PUFA) are well-known for their role in heart health. Study results show that fish oil works well as a supportive treatment, along with statins, to help lower heart disease risk. The average fish oil supplement provides about 1000 milligram of fish oils, containing about 180 mg EPA and 120 mg DHA or more.

    An example of a high quality fish oil supplement is the formula developed by Vita Sciences. This fish oil by Vita Sciences contains 400mg of EPA and 300mg of DHA in a 1000 milligram fish oil supplement.

    Stroke and fish oil research

    A recent study analyzed data from about 55,000 people enrolled in the Danish Diet, Cancer and Health study. They completed dietary surveys and had baseline adipose tissue analysis completed. Then, the individuals had follow-up assessments after 13.5 years to check for ischemic stroke status events, if any.

    Study results show that those with higher adipose tissue content of EPA showed a lower risk of total ischemic stroke.  Also, lower rates of large artery atherosclerosis were seen with higher intakes of total marine n-3 PUFA, EPA, and DHA.

    Other ways to reduce stroke risk

    Besides taking a fish oil supplement each day, here are some other ways you can lower your stroke risk.

    • Quit smoking if you already do. This is because smoking can constrict blood vessels. This, in turn, can raise blood pressure and increase risk of stroke.
    • Maintain heart health by keeping blood pressure and cholesterol levels in a healthy range. You can do this by eating a diet rich in fiber and antioxidant-rich fruits and vegetables, lean proteins, and healthy fats. Also, be sure to move more on a regular basis to keep your heart muscle strong and maintain a healthy weight.
    • Keep your blood glucose levels in a healthy range. This is because those with diabetes are at higher risk for heart health issues than those without diabetes.
    • Visit your doctor regularly. By having your labs done at least yearly (or more often if you have a chronic disease risk), you can track your progress. Early detection of heart health issues can help lower your risk of stroke.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Stroke Association (accessed January 23, 2019) “About Stroke.”

    Centers for Disease Control and Prevention (last reviewed November 28, 2017) “Stroke.” https://www.cdc.gov/stroke/index.htm

    Harvard T.H. Chan School of Public Health (accessed January 23, 2019) “Omega-3 Fatty Acids: An Essential Contribution.” https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

    Hughes, S. (January 17, 2019) “Fish Oil, Particularly EPA, Linked to Reduced Ischemic Stroke.” https://www.medscape.com/viewarticle/907950

    National Institutes of Health Office of Dietary Supplements (last updated November 21, 2018) “Omega-3 Fatty Acids.”

    Office of Disease Prevention and Health Promotion (last updated October 29, 2018) “Reduce Your Risk of Stroke.”


  • Could a Mediterranean diet improve your brain health?

    heart, cardiovascular, brain, heart healthy, omega-3, vessel, cholesterol, diabetesYou can’t talk about a heart healthy lifestyle without at least referring to the Mediterranean diet. That’s because this Greek-style eating plan is full of heart healthy foods and other healthful tips. But did you know that this diet is also good for brain health? Recent research shows that certain nutrients found in the Mediterranean diet can help with brain health aging in older adults.

    What is the Mediterranean diet?

    The Mediterranean diet is a heart healthy diet based on healthy fats like olive oil. Along with olive oil, healthy fat-containing foods like fatty fish, avocado, olives, nuts, and seeds make up the largest portion of the diet. The omega-3 fatty acids in these foods can help lower blood fats, also known as triglycerides. In addition, these fats can also help improve blood pressure and blood vessel health.

    The majority of foods in this eating plan are plant-based. In other words, this means eating plenty of antioxidant-rich fruits and vegetables. These foods will also provide fiber and important nutrients like potassium, magnesium, and vitamins C and E. This also means switching to whole grains if you’re going to eat breads or pastas.  Also, it encourages consuming fiber and protein-rich plant foods like beans, peas, nuts, and seeds.

    Other eating guidelines of this diet include limiting whole-fat dairy products, red meat, processed foods, and foods high in sodium. This eating plan also encourages use of spices to flavor food instead of using table salt.  Finally, to maintain a balanced healthy lifestyle, this diet encourages exercise and eating meals with family and friends.

    Mediterranean diet and brain health

    A recent study looked at healthy, older adults and how a Greek-style diet affected brain health. MRI scans and cognitive function tests measured brain health. These tests were done throughout the study and two years after the study to assess the diet’s impact on brain health.

    The researchers focused on 32 nutrients found in this diet. These nutrients included folate, vitamin B12, riboflavin, and vitamin D. Also, the researchers looked at antioxidants found in the Greek-style diet like omega-3 fatty acids, lycopene, and carotenoids. Study results show that such nutrients, along with omega-6 fatty acids, were involved in biomarker patterns. Also, those people who ate foods with such nutrients had better results on cognitive function tests of general intelligence, memory, and executive functions like attentional and inhibition control.

    Take home message

    So, if the heart healthy benefits of this eating plan haven’t convinced you to go Greek-style in your eating, hopefully the brain health factors did. This is because this diet has shown time and again that it ranks on top for health benefits.  Therefore, take small steps towards such an eating plan. You can do this by starting to eat more vegetables one day. Then maybe trying new recipes that use olive oil to roast or stir-fry those vegetables. Finally, you can add in nuts and/or seeds as snacks for even more healthy fats and fiber.

    If you feel like a supplement would help you at first, then try an omega-3 fatty acid supplement. An example of a high quality omega-3 fatty acid is the fish oil supplement by Vita Sciences. This fish oil supplement contains a healthy balance of EPA and DhA, which are two important omega-3 fatty acids for brain health. Not to mention that this supplement is burpless and ensures optimal purity.

    Therefore, if you’re thinking about starting a healthy lifestyle this new year, consider the Greek-style diet. Not only will it help you work towards just about any health goal you have, but it will taste fresh and delicious in the process.

    References:

    Mayo Clinic (November 3, 2017) “Mediterranean diet: A heart-healthy eating plan.”

    Paddock, Ph.D., C. (December 21, 2018) “Mediterranean diet nutrients tied with healthy brain aging.” Medical News Today.

    Romagnolo, D. F., & Selmin, O. I. (2017). “Mediterranean Diet and Prevention of Chronic Diseases.” Nutrition today52(5), 208-222.

    Zwilling, C.E., Talukdar, T., Zamroziewicz, M.K., and Barney, A.K. (March 2019) “Nutrient biomarker patterns, cognitive function, and fMRI measures of network efficiency in the aging brain.” NeuroImage, Volume 188, 239-251.


  • Every step of exercise counts towards brain and heart health

    exercise, health, heart, step, pedometerExercise is an important part of any healthy lifestyle. Along with healthy eating, managing stress, and sleeping enough, exercise is vital for heart health. However, starting an exercise program can be hard.

    You may think you have to start going to the gym every day and take intense classes each week to see results. The truth is though that you can reap the benefits of exercise with every step. Switch your focus from trying to fit in long bouts of activity each day. Instead, just try to focus on moving more through the day. This is because research shows that even just two minutes of activity at a time can help heart and brain health.

    How much exercise do I need?

    For most adults, 30 minutes of moderate exercise is recommended each day for most days  of the week. This moderate exercise can include brisk walking, water aerobics, or dancing, to name a few. During moderate exercise, your heart will beat faster and it will be harder to breathe. However, with moderate intensity you should still be able to talk.

    A recent report released by the U.S. Physical Activity Guidelines for Americans showed that any amount of activity can improve health.  Older guidelines stated that a person had to exercise for at least ten minutes or longer for it to count towards daily exercise. However, research now shows that any decrease in sedentary behavior can help.

    This is because being inactive causes about 10-percent of premature death in the United States. Therefore, any single bout of exercise, even just a few minutes, can improve sleep, blood pressure, and sharpen the mind. The weekly recommended amount of exercise of 150 minutes remains the same. However, this total can come from any small bout of activity during your day.

    How can exercise help brain health?

    The heart health benefits of exercise are widely known. First of all, it helps lower risk of heart disease and type 2 diabetes. Secondly, it has shown to improve sleep, lower risk of obesity, and improve mental health. However, what may be lesser known is the impact of exercise on brain health.

    When it comes to brain health, exercise has found to have several benefits. First of all, being active can help improve mental health factors like anxiety and depression. Also, being active can improve brain function in those with dementia or multiple sclerosis. Finally, keeping your body active can help just about anyone improve memory, attention, and processing speed.

    How can I add exercise in my day?

    You don’t have to have a membership to a gym to stay active. In fact, just a comfortable pair of walking shoes and a little motivation can help you meet your exercise goals. Here are some tips you can use to add more activity in your day.

    • Take the stairs instead of the elevator. Although this may not be ideal for those with joint issues, some may benefit from taking the stairs to grab a few more steps in during the day.
    • Park a bit further out from your destination. When you are going to the store or market, park a little but further out so you can have a few extra exercise minutes during your daily routine. During this same trip, you could also walk a few extra laps of the store or market to collect even more exercise minutes.
    • Take a walk after dinner with your family, dog, or friends. Not only will this help your food digest a little better, but you can collect some exercise minutes at the end of your day.
    • Walk during commercials. If the only down time you find during your day is at night, then use your TV time to stay active. During commercial breaks, no matter how short, use this time to walk around the house or walk in place. This will help you collect your exercise minutes before you go to bed.

    If you find that joint pain is getting in the way of your exercise goals, try a supplement like turmeric. Turmeric, like that from Vita Sciences, helps to reduce inflammation in the body which can help support a healthy heart and joints. This formula contains 95% curcuminoids as well as bioperine black pepper extract to help improve the bioavailability of curcumin.

    References:

     American Heart Association (April 18, 2018) “American Heart Association Recommendations for Physical Activity in Adults and Kids.” https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

    Thompson, D. (November 12, 2018) “Even a 2-Minute Walk Counts in New Physical Activity Guidelines.” https://consumer.healthday.com/fitness-information-14/misc-health-news-265/even-a-2-minute-walk-counts-in-new-physical-activity-guidelines-739584.html

     

     

     


  • Nuts can be your heart’s best friend

     

    From peanuts to pistachios, or almonds to macadamias, nuts can be a delicious, healthy snack any time of day. Nuts provide a plant-based food full of fiber, protein, and antioxidants that can add flavor and health to any dish. Not only that, but research shows that adding nuts to your daily routine can improve heart health and weight management, to name a few health benefits. Let’s learn a little more about nuts and how you can make them a staple in your healthy lifestyle routine.

    About nuts and heart health

    Nuts are a plant-based food that for many years was avoided by many due to its high calorie content. However, research now shows that this calorie dense food is also nutrient dense and could benefit heart health. This is due to the healthy mixture of unsaturated and omega-3 fats as well as protein and fiber.

    The highest protein nuts are almonds, and pistachios at about 6 grams per ounce. Cashews are not far behind at five grams of protein per ounce. When it comes to fiber, almonds, pistachios, pecans, and hazelnuts top the list of tree nuts at 3 grams of fiber per ounce. Furthermore, pecans and walnuts provide the most omega-3 fatty acids of the tree nuts at 278 and 2565 milligrams of omega-3 fatty acids, respectively.

    Nuts and metabolic health

    Two recent studies looked at the health benefits of adding nuts to your daily routine. The first study looked at the impact of nut intake on weight gain. Study results show that by replacing a serving of unhealthy food with an ounce of nuts, a person could lower risk of weight gain and obesity. Such unhealthy foods that could be replaced include red meat, processed meat, French fries, desserts, or potato chips. Research suggests that by doing this you could help counteract the gradual weight gain many adults have with aging. This in turn could help reduce risk of obesity-related conditions like heart disease and diabetes.

    A second study looked at the impact of Brazil nut intake on overall health in healthy people. People in the study groups were given either a serving of Brazil nuts or pretzels with similar calorie and sodium content. Study results show that those given the Brazil nuts had an increased feeling of fullness. Also, nut intake prevented an increase in blood glucose and insulin levels after eating. These increases occurred with those eating pretzels about forty minutes after eating. Researchers suggest that this positive metabolic impact of Brazil nuts is likely due to its rich selenium content.

    Other ways to improve metabolic health

    Besides eating nuts, there are other ways you can help improve your health that include:

    • Sleeping enough at night. Most adults require at least seven to nine hours of sleep each night for your best health. Experts suggest that if you don’t receive enough sleep, your risk for type 2 diabetes can increase. Therefore, if you have trouble sleeping, be sure to visit your healthcare provider for tips. They can also see if you may have pain or sleep apnea that is preventing you from sleeping well.
    • Moving more. Staying active can help you reduce your risk of heart disease or diabetes. It does this by helping you to manage weight and improve insulin resistance. Therefore, try to engage in moderate activity for a total of 30 minutes a day most days. Such activities inlcude walking, biking, swimming, gardening, or other aerobic activity.
    • Managing stress. Stress can sap your energy levels and can also increase blood glucose levels and blood pressure. Therefore, find ways to manage your stress like relaxation breathing, yoga, or talking to a counselor. Also, taking a walk outside can  help refresh your mind so you manage stress better. Make time in your schedule for “me-time” that can help you improve your health.
    • Taking supplements when needed.  If you are B12-, iron-, or vitamin D-deficient, you can feel fatigued. This can make you not feel like being active and healthy. Therefore, be sure to have your nutrient levels checked each year. If you are low, you can take a supplement if needed to put your health on track. An example of such a supplement is Glucarex by Vita Sciences. Glucarex contains compounds like alpha-lipoic acid, cinnamon, and chromium. Along with antioxidant vitamins C and E, this supplement can help support healthy weight loss, metabolism, and blood glucose levels.

     References:

    Harvard Health Publishing: Harvard Medical School (June 2017) “Why nutritionists are crazy about nuts.” https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts

    Mayo Clinic (September 9, 2016) “Diabetes prevention: 5 tips for taking control.” https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639

    National Sleep Foundation (accessed November 13, 2018) “The link between a lack of sleep and type 2 diabetes.” https://www.sleepfoundation.org/sleep-disorders-problems-list/the-link-between-lack-sleep-and-type-2-diabetes

    Sandoiu, A. (November 5, 2018) “Daily serving of nuts may stave off weight gain.” Medical News Today, https://www.medicalnewstoday.com/articles/323577.php

    Today’s Dietitian (accessed November 13, 2018) “Nutritional Profiles of Tree Nuts.” https://www.todaysdietitian.com/pdf/webinars/treenuts/NutritionalProfilesofTreeNuts.pdf

     

     


  • Could a vegan diet improve your mood and your diabetes?

    vegan, vegetarian, health, dietVegan diets have seemed to gain popularity over the years for several reasons. First of all, a plant-based diet full of fiber and antioxidants seems to improve heart health risk factors. Secondly, it’s a way for people to show they support animal rights. Also, it’s an eating regimen that can be fitting for those who may have dairy and or egg allergies. However, recent research shows that a vegan diet could also help improve the health of body and mind of those with type 2 diabetes. 

    What is a vegan diet?

    A vegan diet is one that avoids any animal products. This includes meat, poultry, fish, seafood, eggs, as well as dairy products. No to mention, that this type of diet avoids ingredients like gelatin, honey, beeswax, casein, and whey that come from animals or insects.

    Many vegan-certified products sit on store shelves. From meatless burgers, cookies, and dairy-free cheese, these products make this diet regimen easier to follow long-term. However, it’s important to remember that these foods are still processed. Since this diet’s health benefits stem from its plant-based nature, you should consume mostly whole foods for optimal health.

    Vegan diet and diabetes

    A recent study shows that eating a meat-free, dairy free diet full of plant-based foods can improve mood and overall health. This evidence review looked at studies of those with type 2 diabetes following a vegan diet.  Study results show that those with diabetes on such plant-based diets had better control of their diabetes and overall health.  These individuals had better control of their blood glucose levels, lipid levels, and cholesterol levels.

    And if that wasn’t enough to convince you to eat plant-based, these individuals saw several other benefits too. In over half of the studies reviewed, those with diabetes were able to cut down or discontinue their diabetes medicines. Also, some individuals reported reduced diabetic nerve pain as well as improved mental health factors and quality of life.

    Other ways to improve your diabetes

    A plant-based diet is not the only way to help improve your diabetes. Read below for more tips on how to feel better in body and mind whether you have diabetes or not.

    • Stay active: It’s important for just about everyone to stay active for overall health. Exercise can help you manage stress, keep your heart string, help you to manage weight, and can also improve diabetes risk factors. When it comes to diabetes, staying active can help improve insulin resistance in the body. Therefore, try to exercise for at least 30 minutes a day most days. It doesn’t have to be anything strenuous. Just walking, gardening, or cleaning house can count towards your exercise. And you can split it up into smaller fragments of exercise like 5 or 10 minutes of exercise several times a day to make it more practical.
    • Sleep enough each night: It’s important for most adults to sleep at least seven and nine hours a night for your best health. This is especially true for those with diabetes. This is because a lack of sleep, which throws off hormone levels in the body, can  increase risk of type 2 diabetes.
    • Manage stress: When you are stressed, your blood pressure can rise. Not only that, but stress can also increase blood glucose levels. Therefore, it’s important to find ways to manage your stress to help improve your diabetes or lower risk for diabetes. Some ways you can try to manage stress include relaxation breathing, yoga, talking to a counselor, or taking a walk when you feel stressed.
    • Add a supplement to your daily regimen: If you are deficient in any nutrients like iron or vitamin B12, you may feel fatigue which can make it hard to stay active an healthy. Therefore, be sure to have your nutrient levels checked each year and supplement if needed. You can also try a supplement made just for those trying to control diabetes like Glucarex by Vita Sciences. Glucarex contains compounds like chromium, alpha lipoic acid, and cinnamon to help support weight loss, healthy metabolism, and healthy blood glucose levels.

    References:

    Kahleova, H., Levin, S., and Barnard, N.D. (May-June 2018) “Vegetarian Dietary Patterns and Cardiovascular Disease.” Progress in cardiovascular diseases, 61(1): 54-61.

    National Institute of Diabetes and Digestive and Kidney Diseases (January 2016) “4 Steps to Manage Your Diabetes for Life.”

    National Sleep Foundation (accessed November 12, 2018) “The link between a lack of sleep and type 2 diabetes.”

    Thompson, D. (October 30, 2018) “For Diabetics, Going Vegan May Boost Mood Along With Health.” HealthDay online

     

     


  • Lower stroke risk with healthy living

    heart, health, stroke, cardiovascular, nutritionIt may seem like common sense that living a healthier lifestyle can lower your disease risk. but what exactly is a healthier lifestyle? With so much information on health and wellness in the media, it can be hard to know what healthy really is. From low carb to keto to fasting, each diet plan claims to be the best and healthiest. However, the healthiest eating regimen is going to be the one that makes your unique body feel its best and that you can stick with for the long term. Not to mention, that being healthy is about more than just diet. Staying active, managing stress, and sleeping well enough are just some behaviors that affect health. Recent research shows that leading a healthier lifestyle can reduce your stroke risk and in turn improve your quality of life.

    What is stroke?

    A stroke occurs when something blocks blood flow to the brain, or when a blood vessel in the brain bursts. As a result, part of the brain can become damage or die. This can lead to brain damage, disability, or death. Therefore, it is important to know if you are at risk for stroke. And if you are, it is important to know what you can do to lower your risk. This is because the brain is vital for such functions as thinking, feeling, breathing, and digestion. So to take care of your whole body health, you need to take care of your brain. And for brain health, you need to take care of your body in many ways. This is where healthy living comes in.

    Stroke risk and healthy living

    A 7-year research study looked at the impact of different lifestyle measures on stroke risk. Also, researchers looked at 90 gene variants in this group of over 300,000 people to determine their stroke risk. The stroke rate was 35-percent higher for those with a higher gene score versus one with a lower score. And when researchers looked at lifestyle factors, those who were healthier had a 66-percent lower risk of stroke than those who had an unhealthy lifestyle. In this study, those considered to have a healthy lifestyle were those that:

    • did not smoke.
    • were not overweight.
    • engaged in regular exercise.
    • consumed a diet rich in fruits, vegetables, and fish.

    Furthermore, those who had a high genetic score and were considered unhealthy had a stroke risk score nearly double than that of those with the lowest scores and healthiest lifestyles.

    Ways you can live your healthiest life

    Besides eating right, staying active, and not smoking, there are several other things you can do to stay your healthiest.

    • Sleep enough each night: Research shows that short or too long sleep patterns as well as insomnia with short sleep patterns, can increase risk of stroke. Therefore, be sure to find a happy balance in your sleep time. the National Sleep Foundation recommends that most adults sleep seven to nine hours each night. If you find you are having trouble sleeping, it may be helpful to visit your doctor for treatment. They could recommend a sleep study done to identify any health issues that could be disturbing your sleep.
    • Manage stress: Stress affects all of us to some degree. However, too much stress can have an impact on your heart health. Therefore, be sure to manage your stress with some relaxation breathing, meditation, yoga, or talking to a counselor each week.
    • Visit your doctor regularly: It’s important to visit your doctor at least once a year to check your numbers. Your numbers include cholesterol, triglycerides, blood glucose levels, blood pressure, and body weight. These numbers can help identify any heart health risk factors you may have. The earlier you find such risk factors, the earlier you can receive treatment and prevent your risk of stroke.
    • Take supplements when necessary: If you are lacking certain vitamins or minerals in your diet, you may need a supplement such as a multivitamin or fish oil. This can help your body receive the antioxidants you need to fight oxidative stress and lower chronic disease risk factors. One such supplement is Circova by Vita Sciences. Circova contains ingredients like L-arginine, niacin, and hawthorne to help promote improved blood flow and blood pressure.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Centers for Disease Control and Prevention (May 3, 2018) “About Stroke.”

    HealthDay (October 25, 2018) “Does Stroke Run in Your Family? Healthy Living Lowers the Risk.”

    Koo, D. L., Nam, H., Thomas, R. J., & Yun, C. H. (2018). Sleep Disturbances as a Risk Factor for Stroke. Journal of stroke20(1), 12-32.

    Meschia, J.F., et al. (2014) “Guidelines for the Primary Prevention of Stroke.” Stroke, 45(12): 3754-3832.

    National Sleep Foundation (accessed October 30, 2018) “National Sleep Foundation Recommends New Sleep Times.”

     

     


  • Could healthy fats help promote healthier aging?

    healthy fats, omega-3, heart health, healthy, unsaturatedIt’s well-known that healthy fats can help improve heart health. But did you know that they could also help you stay healthy all over as you get older? Omega-3 fatty acids are a form of unsaturated healthy fats. You can find these fatty acids in plant-based oils and vegetables like avocado. However, you can also find healthy fats in seafood like fatty fish. It’s this latter form of fatty acids that has been studied recently in connection with aging.  Let’s take a look at what omega-3 fatty acids are, where you can find them, and how they can help you stay healthy as you age.

    What are omega-3 fatty acids?

    Omega-3 fatty acids are a type of polyunsaturated fatty acid you can find in plant-based oils like olive and flaxseed oils and other plant-based foods like nuts, seeds, avocado, and olives. These healthy fats can also be found in fatty fish like salmon, tuna, trout, mackerel, and sardines. The most common forms of omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  You may see the names of such fatty acid types on the label of fish oil supplements.

    You can find ALA in the plant-based oils, and EPA and DHA in fish, fish oils, and krill oils. Fish oils come about when fish consume phytoplankton that eat microalgae. The fish then accumulates omega-3 fatty acids in their tissues.

    How much omega-3 fatty acids should you eat each day?

    Most adults should have about 1.1 grams of omega-3 fatty acids a day, whereas those who are pregnant should have about 1.4 grams a day. Recommendations for children range from 0.5 grams to 1.0 grams, with younger children requiring less.

    To give you an idea of how much omega-3 fatty acids are in certain foods, here are a few examples.

    • Flaxseed oil contains 7.26 grams of ALA fatty acids per tablespoon.
    • Chia seeds contain 5.06 grams of ALA fatty acids per ounce.
    • English walnuts contain 2.57 grams of ALA fatty acids per ounce.
    • Flaxseeds contain 2.35 grams of ALA fatty acids per ounce.
    • Three ounces of cooked Atlantic farmed salmon contains 1.24 grams of DHA fatty acids and 0.59 grams of EPA fatty acids.
    • Three ounces of cooked Atlantic wild caught salmon contains 1.22 grams of DHA fatty acids and 0.35 grams of EPA fatty acids.

    Fish oil supplements are another option for fulfilling your daily fatty acid needs. A typical fish oil supplement contains about 1000 milligrams of fish oil that consists of 180 milligrams of EPA and 120 milligrams of DHA. An example of a high quality fish oil supplement is produced by Vita Sciences. The Vita Sciences Fish Oil contains 1000 milligrams of fish oil with 400 milligrams of EPA and 300 milligrams of DHA.

    Omega-3 fatty acids and aging

    So, what is healthy aging anyway? According to researchers at Tufts University at the Friedman School of Nutrition Science, healthy aging is a “meaningful lifespan without chronic diseases and with intact physical and mental function.”  To see if omega-3 fatty acids could help promote healthy aging, these researchers looked at data from over 2600 people. They looked at the blood levels of omega-3 fatty acids in of adults enrolled in the United States Cardiovascular Health Study.

    This study observed these levels of the people in the study over about 13 years. Study results show that people who consumed more DHA-rich seafood were 24-percent less likely to experience unhealthy aging than those who consumed the least. Researchers suggest that these results likely stem from the ability of omega-3 fatty acids to reduce inflammation and improve heart health.

    Other ways you can age healthier

    Besides eating plenty of healthy fats in your diet, there are other lifestyle factors that can help promote healthy aging.

    • Stay active at least 30 minutes each day for most days of the week by walking, swimming, or engaging in other physical activities.
    • Sleeping at least 7 hours each night. Although you may not think sleep is more important than your daily tasks, it is more important than you think. This is because while you sleep, your body helps to regulate many processes. These processes include blood pressure, hormones, fluids, and body temperature, to name a few. Therefore, be sure to add a good night’s sleep to your daily to-do list.
    • Managing stress well through yoga, meditation, prayer, relaxation breathing, or talking to a counselor. This is because by managing stress, you can reduce inflammation in the body and in turn reduce risk of chronic disease. Therefore, be sure to make time to relax so your health can be at its best.
    • Drinking plenty of water each day to stay hydrated. This is because water is needed for many processes in the body. For example, water helps prevent constipation so waste can leave the body and it helps carry nutrients and oxygen to cells.
    • Consuming a plant-based diet with plenty of antioxidant-rich fruits and vegetables.  A plant-based diet is important because the antioxidants found in such foods help reduce inflammation. Not only that, but fruits and vegetables can help provide heart healthy fiber and other heart healthy nutrients like potassium.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Mayo Clinic (accessed October 21, 2018) “Nutrition and healthy eating: Functions of water in the body.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799

    National Institutes of Health Office of Dietary Supplements (June 6, 2018) “Omega-3 Fatty Acids: Fact Sheet for Health Professionals.”

    National Sleep Foundation (accessed October 21, 2018) “How Much Sleep Do We Really Need?” https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

    Sandoiu, A. (October 18, 2018) “Seafood rich in omega-3 may promote healthy aging.” Medical News Today online.