Category Archives: antioxidant

Less fried foods for lower heart disease and stroke risk

fried food, fried, unhealthy, heart attack, strokeAs you walk along the street during any summer carnival, it’s no doubt you’ll take in the sweet smell of cotton candy and the fragrance of fried foods like funnel cakes and fries. These fried foods can hold so many memories for many of us spending time with family and friends. Not to mention that such treats can taste delicious. However, recent studies show that the more you eat fried foods, the higher your heart disease and stroke risk.

Heart disease and stroke facts

Besides being one of the leading causes of death in the United States, diseases of the heart come in many forms. However, it’s cardiovascular disease or conditions that involve narrowed or blocked blood vessels that are most dangerous. Such conditions include heart attack, angina (chest pain), or stroke.

Stroke is also in the top five leading causes of death in the United States and is also related to a vessel condition. It occurs when blood flow in the artery that supplies blood to the brain is blocked. Less commonly, a stroke can occur when this artery leaks or ruptures.

Fried foods and heart disease

Fried foods can taste good and can be purchased at a lower cost than healthier convenience food options. However, the long-term cost of eating such foods can be high. This is because eating such foods on a regular basis can place your heart health at risk.

Foods that are fried contain high amounts of saturated and sometimes trans fats. Research shows that when such fats in the diet are replaced with unsaturated fats, heart disease risk is reduced.

In fact, a recent study looked at the effect of fried food intake on heart disease and stroke risk. Study results show that those people who ate fried foods one to three times a week had a 7% higher risk of heart attack and stroke compared to those who ate fried foods less than once a week. Also, those people who ate fried foods daily had a 14% higher risk of such conditions.

Other ways you can lower heart disease and stroke risk 

Besides reducing fried food intake, there are other things you can do to lower your heart disease and stroke risk. Use the following tips to help your heart be at its healthiest.

  • Eat more fruits and vegetables: Consuming a colorful array of fruits and vegetables can help provide antioxidants to the body. Each color of the rainbow of produce contains different antioxidants that can provide varying health benefits to the body. Overall, having plenty of antioxidants in the diet can reduce inflammation in the body and lower risk of chronic diseases like heart disease.
  • Sleep enough each night: Research shows that poor sleeping patterns can increase risk of heart disease and stroke. The National Sleep Foundation recommends that most adults sleep seven to nine hours each night. If you find you’re having trouble sleeping, it may be helpful to visit your doctor for treatment. They could recommend a sleep study to help identify any health issues that could be disturbing your sleep.
  • Manage stress: 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. Supplements could 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 SciencesCircova 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.”

Gordon, S. (July 11, 2019) “More evidence fried food ups heart disease, stroke risk.”

Houston, M. (February 2018) “The relationship of saturated fats and coronary heart disease: fa(c)t or fiction? A commentary.” Ther Adv Cardiovasc Dis., 12(2):33-37.

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.

Mayo Clinic (March 22, 2018) “Heart Disease.”

Medline Plus (last reviewed December 26, 2017) “Antioxidants.”

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


  • A plant-based diet may help those with Crohn’s disease

    Have you ever been told to eat your veggies? Many of us have been told as children that vegetables and other plant-based foods would help us grow strong. And as adults, you may have been told that eating more vegetables will help you manage your weight. But recent studies show that plant-based foods may also be good for your gut health, especially for those with Crohn’s disease.

    What is Crohn’s disease?

    Crohn’s disease is a type of inflammatory bowel disease (IBD) that can greatly impact quality of life. Those with the condition have symptoms like abdominal pain, severe diarrhea, weight loss, malnutrition, and fatigue. Also, people with severe forms of the disease can also have inflammation in their skin, eyes, joints, and liver too.

    If you think you may have Crohn’s disease, there are certain tests that can help diagnose it. Such tests include a colonoscopy, a CT scan, an MRI scan, or certain blood tests like a fecal occult blood test. Once diagnosed, you can treat this condition with anti-inflammatory medicines, immune system suppressors, or antibiotics. Other medicines people may use to relieve symptoms of Crohn’s include:

    • anti-diarrheals
    • pain relievers
    • iron supplements
    • vitamin B-12 shots
    • calcium and vitamin D supplements

    People with Crohn’s disease may need some vitamin supplements since the disease can sometimes cause deficiencies. For example, the disease can cause B-12 deficiency in some or may cause anemia due to blood loss from blood in the stool. Also, those with the disease  may be at higher risk for the bone weakening condition osteoporosis which can make calcium and vitamin D supplements necessary to help strengthen bones.

    Why is a plant-based diet good for you?

    A diet rich in plant-based foods are healthy for you for many reasons. Plant-based foods like fruits, vegetables, nuts, and seeds contain not only fiber, but also antioxidants. Antioxidants help reduce inflammation in the body, and therefore can help reduce risk of inflammatory diseases like heart disease, diabetes, and digestive conditions like IBD.

    In fact, research shows that a plant-based diet can improve weight, blood glucose levels, as well as mental health. In turn, such a diet can help increase quality of life of those with diabetes. Therefore, adding in at least 1.5 cups of fruit and 2 cups of vegetables a day into your daily regimen can help enhance your health for many years to come in many ways.

    Plant-based diet and Crohn’s disease research

    A recent case study shows promise that a plant-based diet may help those with Crohn’s reduce symptoms. One man with Crohn’s disease started a plant-based diet with no animal-based products or highly processed foods after treatment for his disease was not fully working. Although he received IV infusions of medication every two months for a year to help his symptoms, he still had not achieved remission of his symptoms. He still suffered with abdominal pain, bloating, and fatigue.

    So, during his second year of using medication, he started a plant-based diet. After six months of sticking to this diet and exercising, a colonoscopy revealed “complete mucosal healing with no visible evidence of Crohn’s disease.” Now researchers are not sure if this type of diet would help everyone with the condition, but it does provide experts with the drive to do more research into this type of diet for those with the condition.

    Other ways you can improve gut health

    Besides eating a plant-based diet, there are other ways you can help your gut health including the following:

    • Eat more fermented foods: Foods like yogurt, sauerkraut, kimchi, or drinking kombucha contain healthy bacteria. Therefore, they can provide the body with good bacteria that can help increase diversity in the gut, and in turn reduce inflammation.
    • Take a probiotic supplement daily. A probiotic supplement is another way to get more healthy bacteria into your gut. Be sure to take one daily that contains a diverse array of strains and at least 1 billion colony-forming units (CFUs) like Biovia30 by Vita Sciences. Biovia30 contains 10 probiotic strains with a total of 30 billion CFUs per serving to help promote digestive health.
    • Manage stress: Whether you use yoga, meditation, or talk therapy to help you manage stress, be sure to do something to help you stay calm. This is because stressors, even those like a lack of sleep, can disrupt the bacteria in the gut.
    • Exercise often: Research shows that those who exercise most days of the week have a greater diversity of gut bacteria than those who don’t. So, try to be active as often as you can to help your gut health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    References:

    Centers for Disease Control (November 16, 2017) “Only 1 in 10 Adults Get Enough Fruits or Vegetables.”

    Leonard, J. (May 28, 2019) “10 ways to improve gut health.” Medical News Today.

    Mayo Clinic (June 26, 2019) “Crohn’s disease.”

    Paddock, Ph.D., C. (June 27, 2019) “Could a plant-based diet be the answer to Crohn’s disease?” Medical News Today. 

    Toumpanakis, A., Turnbull, T., and Alba-Barba, I. (October 2018) “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ Open Diabetes Res Care., 6(1):e000534.

     

     


  • June is Alzheimer’s Brain Awareness Month

    brain, health, alzheimer's, cognitiveWith so much focus on diet and exercise helping the heart, brain health may take a back seat in the wellness arena. However, the brain is the control center of the body, and in turn must not be neglected. During the month of June, it’s especially important to be aware of the brain disease known as Alzheimer’s. You may have heard of it before, but may not know what it entails. Let’s learn more about this disease and how you can be an advocate for this devastating brain health condition.

    Alzheimer’s basics

    Alzheimer’s disease (AD) is a progressive and irreversible brain health condition that slowly destroys memory and thinking skills. Although some memory loss may be a normal part of aging, the severity of symptoms in Alzheimer’s is not a normal part of aging. More than 5 million people in the United States suffer from this type of dementia. And along with this number, there are countless other people, including loved ones and caregivers, that have to live everyday watching those they care about suffer from this disease.

    Causes of Alzheimer’s include plaques and tangles in the brain. These plaques form from abnormal deposits of protein in the brain. Also, the damage caused by these deposits typically start in the hippocampus and entorhinal complex of the brain. And its these parts of the brain that are vital in forming memories. Over time, more neurons die and other parts of the brain begin to shrink.

    It is not fully understood why certain people may be more at risk for this disease. However, it’s thought that less than 1-percent is from genetic changes, while for most people it is likely a combination of genetic, lifestyle, and environmental factors.

    Early symptoms of Alzheimer’s 

    The early symptoms of this disease may be things as simple as forgetting recent events or conversations. These memory problems are one of the first signs of Alzheimer’s disease. However, other red flags of the disease may include:

    • repeating statements over and over again
    • forgetting appointments and events and not remembering them later
    • frequently losing things
    • getting lost in familiar places
    • forgetting the names of family members and everyday objects
    • having trouble thinking of words to describe common objects or hold a simple conversation

    If you, your family member ,or someone you know exhibits any of these symptoms, it may be time to visit the doctor. This is because a complete physical exam, detailed neurological exam, and mental status exam can help diagnose Alzheimer’s or whatever other condition may be causing symptoms.

    Later symptoms of Alzheimer’s disease

    In the later stages of the disease, you may start to see some of the following symptoms:

    • inability to learn new things
    • trouble with simple activities of daily living like bathing, dressing, and eating.
    • Hallucinations
    • Paranoia
    • Impulsive behavior

    Alzheimer’s research

    Recent research shows that there are currently not many treatments for AD. One medicine is a cholinesterase inhibitor. This medicine is for those with mild, moderate, or severe AD.  This medicine is also give to those with Parkinson’s dementia. Memantine is another medicine that is approved in use for those with moderate and severe AD who show difficulty in attention and alertness.

    Besides such treatments, research shows an independent link between vitamin D deficiency and AD. Therefore, those with symptoms should have their vitamin D levels tested for this vitamin.

    Another nutrition-related link with AD has to do with omega-3 fatty acids. This is because research shows the heart health of individuals correlates with brain health. In fact, recent reviews show that those who eat a heart healthy diet based on the Mediterranean diet have a lower risk of cognitive decline compared to those on other eating regimens.

    Future research

    Future research of Alzheimer’s has to do with targeting the plaques and tangles in the brain. However, researchers cannot yet seem to agree on what abnormality has the most impact on cognitive decline. That is why it’s important now to support research efforts that will help find more effective treatment for this terrifying condition.

    How you can support research

    Be sure to visit the Alzheimer’s Association website for more ideas on ways you can help support Alzheimer’s research. Also, hashtag #endalz in your social media posts this month to show your support in Alzheimer’s disease awareness.

    How you can keep your brain healthy

    As mentioned before, some research is showing that lifestyle changes like diet may help brain health. Read below for specific things you can do to help keep your brain healthy.

    • Exercise your brain with puzzles and word games: This is thought to keep building connections between nerve cells and may even help generate new brain cells.
    • Exercise your body: Walking, jogging, swimming, and dancing, to name a few can help keep your heart and brain strong. Not only can it help create new nerve cell connections, but can improve blood pressure and cholesterol that can also help brain health.
    • Improve your numbers: Help keep your blood glucose, cholesterol, and blood pressure in healthy ranges by eating healthier. This means more plant-based foods in the diet like fruits, vegetables, and healthy fats. Healthy fats can include olive oil, avocado, nuts, seeds, and olives, to name a few.
    • Avoid tobacco and limit alcohol: Smoking can constrict blood vessels and increase heart health risk, while excessive alcohol intake is a major risk factor for dementia. Therefore visit your healthcare provider or websites like SAMHSA.gov to help you quit smoking and abusing alcohol.
    • Reduce stress and increase social support:  Those with a lower risk of dementia also have strong social ties. Also, people who are anxious or with depression tend to score lower on cognitive function tests. Therefore, be sure to keep a support system around you of friends, neighbors, loved ones, and healthcare providers to keep your brain healthy.
    • Take a daily supplement:  Vitamin deficiencies like vitamin D are often seen in those with cognitive health issues. Also, omega-3 fatty acids may help improve brain health. Therefore, if you don’t eat enough healthy fats and vitamins in your diet it may be time to add a dietary supplement to your daily routine. The fish oil supplement produced by Vita Sciences can be a great addition to your healthy lifestyle routine.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Harvard Health Publishing: Harvard Medical School (updated January 16, 2018) “12 ways to keep your brain young.”

    Kumar, A. and Tsao, J.W. (last updated December 18, 2018) “Alzheimer disease.” StatPearls

    Mayo Clinic (December 8, 2018) “Alzheimer’s disease.”

    National Institute on Aging (accessed June 12, 2019) “Alzheimer’s disease and related dementias.”

    Weller, J and Budson, A. (July 2018) “Current understanding of Alzheimer’s disease diagnosis and treatment.”  F1000Res., 7:F1000 Faculty Rev-1161.

     

     

     


  • Exercise more to decrease risk of diabetes-related depression

    yoga, exercise, health, mental health, depressionWhen you receive a diabetes diagnosis, it can be a life-changing time. This is because diabetes treatment can involve a change in diet, new medications, and checking blood glucose levels at home. Not to mention, that is can be scary to know that you have a condition that will be with you for life. It can be overwhelming and for some can cause depression. Fortunately, a recent study shows that adding exercise to your daily routine may help those with diabetes-related depression improve quality of life in body and mind.

    What is depression?

    Depression is a condition in which a person feels some of the symptoms listed below for a period of two weeks or more. These symptoms negatively impact quality of life at work, home, and in relationships. Such symptoms include:

    • Feeling sad
    • Loss of interest or pleasure in activities once enjoyed
    • Changes in appetite with weight loss or gain unrelated to dieting
    • Trouble sleeping or sleeping too much
    • Loss of energy or increased fatigue
    • Slowed movements and speech (actions observable by others)
    • Feeling worthless or guilty
    • Difficulty thinking, concentrating or making decisions
    • Thoughts of death or suicide

    Depression is typically treated with medications and psychotherapy. Also, in severe cases, electroconvulsive therapy may be used. However, recent studies show that exercise may be helpful in decreasing symptoms of depression, especially in cases of diabetes-related depression.

    Exercise and diabetes-related depression

    Experts report that those people with diabetes are twice as likely to develop depression as those without the condition. Therefore, this group of people is of major interest to researchers. In fact, a recent study looked at the impact of various treatments on those with diabetes and depression. Over 12 weeks, 140 people received either cognitive behavioral therapy (CBT), exercise, or a combo of both treatments. Those receiving exercise treatment were encouraged to stay active with moderate exercise for 150 minutes a week.

    Study results show that those in the exercise group had the highest odds of major depressive disorder depression than those not receiving this treatment. Also, those who received the combo treatment of exercise and CBT had a twice as likely chance to go into remission from their depression. Although this study shows promise that exercise is helpful for depressive symptoms, you should not stop your usual care plan. Use exercise only as a part of your treatment plan and not the entire treatment plan.

    About moderate exercise

    In order to reap the benefits of exercise, it’s important to stay active at a moderate intensity for at least 30 minutes a day for most days of the week. Moderate exercise is defined as exercise that makes your breath quicken, but you’re not out of breath. Also, moderate exercise may make you break out into a light sweat after about 10 minutes. Finally, this type of exercise may be done while you talk, but not while you sing. Examples of moderate exercises include brisk walking, swimming, or mowing the lawn.

    Other ways to reduce depression

    Besides exercise, other ways to reduce depression symptoms include:

    • Meeting with a qualified therapist or psychologist to talk on a regular basis. Health professionals in this field can help you to manage depressive symptoms. Also, they can recommend you to a psychiatrist that can assist with any medicines that may be helpful to you in treating symptoms.
    • Performing daily relaxation exercises like yoga, meditation, or relaxation breathing. Research shows that such exercises can help reduce depressive symptoms. Therefore, in addition to cardio exercise, be sure to practice such relaxing workouts at least once a week or more.
    • Eating a balanced diet with plenty of antioxidant-rich fruits and vegetables. Such foods can help reduce inflammation in the body and in turn may help reduce depressive symptoms. Therefore, be sure to add a variety of brightly-colored produce to your meals and snacks to improve the health of your body and mind.
    • Taking a daily supplement. A supplement like Elevia by Vita Sciences may help improve mood in those with depression. Elevia contains compounds like GABA and 5-HTP which can calm the mind and boost the “feel-good” hormone serotonin. Also, if you are low in certain vitamins like B-12, B-6, or folate then you may experience symptoms of depression. Therefore, a supplement to replenish such vitamins may help improve your quality of life. So, be sure to have your labs tested for such vitamins to see if you are deficient.

    References:

    American Psychiatric Association (accessed May 29, 2019) “What is Depression?”

    de Groot, M., et al. (2019) “Program ACTIVE II: Outcomes From a Randomized, Multi-State Community-Based Depression Treatment for Rural and Urban Adults With Type 2 Diabetes.” Diabetes Care, https://doi.org/10.2337/dc18-2400

    LaChance LR, Ramsey D. (September 2018) “Antidepressant foods: An evidence-based nutrient profiling system for depression.” World J Psychiatry, 8(3):97-104.

    Mayo Clinic (May 15, 2019) “Exercise intensity: How to measure it.”

    Mayo Clinic (June 1, 2018) “Vitamin B-12 and depression: Are they related?”

    Streeter CC, et al. (March 2017) “Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study.” J Altern Complement Med., 23(3):201-207.


  • Eat a plant-based diet for kidney health

    fruit, vegetable, plant, plant-based, diet, healthUnless you have kidney disease, you may not realize how important these small organs are to overall health. Although they are only about the size of a fist each, these bean-shaped organs do a lot for your body. Their main function is to filter the blood. However, they also work to remove wastes from the body as well as remove extra water to produce urine. The kidneys also make hormones to help with bone health and blood pressure health.

    Because of these important functions, it’s important to eat healthy to take care of your kidneys. The Kidney Foundation endorses a DASH (Dietary Approaches to Stop Hypertension) diet for kidney disease. This diet is rich in fruits and vegetables and lean proteins and is low in sodium and added sugar. A recent study confirms such recommendations by saying that a plant-based diet is key to kidney health. Let’s learn more about the plant-based diet and how it can help kidney health.

    About the plant-based diet

    A plant-based diet is well-known for its benefits to heart health and lowering risk of diabetes. If yo want to follow such a diet, you don’t need to eat just plants to reap the health benefits. However, just adding plant-based foods to meals and snacks each day can help you gain fiber and a variety of nutrients. Such nutrients include antioxidants that can reduce oxidative stress and lower risk of chronic diseases like heart disease and diabetes.

    Experts suggest that there are three types of plant-based diets that include:

    • An overall plant-based diet: This diet focuses mainly on plant-based fruits, vegetables, nuts, and seeds, while limiting all types of animal products. These animal products include meats, fish, poultry, dairy products, and eggs.
    • A healthful plant-based diet: This diet focuses on consuming mostly plant-based whole foods like fruits, vegetables, nuts, seeds, and legumes. In addition, this diet limits less healthy plant-based foods like processed foods and also limits animal products.
    • An unhealthful plant-based diet: This type of diet consists mostly of unhealthy plant-based foods such as processed fruit juices, refined grains like pasta and white rice, as well as potatoes like french fries.

    It was found that those following the healthful plant-based diet had the lowest risk of heart disease. On the other hand, those who followed the unhealthful plant-based diet had the highest heart health risk.

    When it comes to kidney health, the plant-based diet can provide many health benefits.  One of the primary benefits is that it will hamper the development or progression of some complications of kidney disease like heart disease. Also, research shows that a plant-based diet can help improve blood pressure, and glomerular filtration rate (GFR), of which the latter describes the flow rate of fluid through the kidney.

    Kidney health diet recommendations

    Vegetarianism, full or part-time, is recommended for those with kidney health issues. Therefore, a healthful plant-based diet, as mentioned before,  could be beneficial to kidney health. In fact, a recent report by the American College of Physicians states that a plant-based diet could slow the progression of chronic kidney disease (CKD) and improve symptoms.

    The plant-based diet is recommended since diets rich in vegetable proteins, rather than animal proteins, can improve acidosis and slow nephropathy in patients with CKD and poor renal function.  Examples of plant-based diets, such as the Mediterranean and DASH diet, are recommended to improve kidney health.

    Take home message

    If you want to keep your kidneys healthy or improve the health of diseased kidneys, then the plant-based diet is the way to go. You can start slow by adding a serving of fruits or vegetables each day to meals and snacks. Then, slowly weed out most high sodium and high sugar foods from your diet. Before you know it, your body will feel better inside and out and your kidneys will be able to do their job the best it can.

    If you still feel you need extra help with kidney health, try a supplement like Urivo by Vita Sciences. Urivo contains cranberry and probiotics, or healthy bacteria, that support immune system, bladder, and kidney health.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American College of Physicians Internal Medicine Meeting (April 17, 2019) “Best dietary practices for those with CKD.” Healio

    Gluba-Brzózka A, Franczyk B, Rysz J. (April 2017) “Vegetarian Diet in Chronic Kidney Disease-A Friend or Foe.” Nutrients. 9(4):374.

    Harvard Health Publishing Harvard Medical School (January 2018) “The right plant-based diet for you.”

    National Institute of Diabetes and Digestive and Kidney Diseases (June 2018) “Your Kidneys & How They Work.”

    National Kidney Foundation (last reviewed February 2, 2017) “The DASH Diet.”

     

     

     

     


  • Reduce carbs at breakfast to lower blood sugar

    breakfast, carbohydrate, diabetes, health, dietWhen you first wake up in the money, it may be easy to grab something quick like a donut, pastry, or a quick bowl of cereal. However, what you choose to eat for breakfast could very well set the tone for what you eat the rest of the day. In fact, research shows that if you reduce carbohydrate intake at breakfast, then you could help control your blood glucose levels. Let’s learn a little more about this study, about blood glucose levels, as well as ways you can reduce carbs at your next morning meal.

    Reducing carbs at breakfast to lower blood glucose levels

    A recent study looked at the impact of a high-fat, low carbohydrate breakfast meal on blood glucose levels over 24 hours. Study results show that post-meal, or postprandial, hyperglycemia (high blood glucose levels) were reduced with this diet as compared to standard diet (55% calories from carbohydrate, 30% calories from fat, 15% calorie from protein). Also, this higher fat, lower carbohydrate breakfast helped keep blood glucose levels more stable throughout the day than the standard diet.

    How to eat a low-carb breakfast meal

    The following low to no-carb foods can be used to build a delicious low-carb breakfast meal.

    • Eggs
    • Bacon
    • Ham
    • Turkey
    • Chicken
    • Cottage cheese
    • Low carb vegetables like peppers, onions, broccoli, cauliflower, carrots, zucchini, kale, mushrooms, and spinach
    • Cheese
    • Plain Greek yogurt
    • Low carb fruits like strawberries, blueberries, or raspberries

    Use this reference as a guide to other low-carb produce that can be added to your low carb meal.

    Other ways to lower blood glucose levels

    Besides making changes in your diet, read below for ways you can manage your blood glucose levels.

    • Stay active: Every step counts when it comes to your health. Therefore, be sure to stay active every day to help manage your blood glucose levels and keep your heart healthy. Staying active can help control blood glucose levels by making insulin more sensitive. Exercise will also help you to manage your weight and use the blood glucose you have for energy.
    • Manage stress: Stress can release hormones in the body that can raise blood glucose levels. Therefore, be sure to find ways to manage your stress levels. Walking, talking to a counselor, relaxation breathing, and yoga are some ways you can manage stress.
    • Drink plenty of water each day: The body is mostly made up of water, so its important for many processes in the body. When it comes to blood glucose, water can prevent dehydration and in turn help the body remove extra sugars from the body through your urine. Try to drink at least 8 cups of water or low to no calorie fluids per day. You may need more fluid each day depending on your height, weight, and activity level.
    • Check your blood glucose often:  If you have diabetes, then you should check your blood glucose levels often. This will help you track your progress and find areas of your diet or medication routine that may need to be tweaked. This will help you manage blood glucose levels better. Be sure to to visit your doctor at least once or twice a year to have labs checked and adjust your meds if needed.
    • Take a blood glucose control supplement: If you’re already eating a healthy diet and exercising, then the next step in lowering your blood glucose levels would be to add a blood glucose-lowering supplement if needed. Glucarex by Vita Sciences is an example of a blood glucose support supplement that could help you. Glucarex contains ingredients like chromium, alpha-lipoic acid, and cinnamon to naturally support healthy weight loss, metabolism, and blood glucose levels.

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

    References:

    Chang, C.R., Francois, M.E., and Little, J.P. (April 2019) “Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.” The American Journal of Clinical Nutrition.

    Fletcher, J. (last reviewed January 26, 2018 by Maria Prelipcean, M.D.) “How can you lower your blood sugar levels?” Medical News Today.

    University of California, San Francisco (accessed April 17, 2019) “Diabetes Education Online: Controlling Blood Sugar.”


  • Improve your diet, extend your life

    diet, apple, healthWhen it comes to eating healthy, your primary concern may be the short-term goal of losing weight. You may want to fit into a certain piece of clothing, or be in better shape for an upcoming event. However, it’s important not to forget that eating healthy can ultimately help you to extend your life. A recent report reveals that one in five deaths globally was linked to a poor diet.

    What is a healthy diet?

    There is not one definition of a healthy way of eating. This is because everyone has different health backgrounds, allergies, intolerances, and preferences that they are dealing with. The way your body reacts to certain foods and the health goals you have can affect what foods may or may not be best for your eat for optimal health.

    For example, if you have a condition known as irritable bowel syndrome (IBS), you would benefit from eating foods low in FODMAPs. This diet may exclude certain fruits and vegetables that contain certain starches that trigger digestive symptoms. Or, if you’re on a heart healthy eating regimen, you would eat some foods that are lower in sodium to stay healthy.

    So, what should I eat to be healthy?

    According to a recent report of the Global Burden of Disease study published in The Lancet, researchers looked at trends in consumption of 15 dietary factors from 1990 to 2017 in 195 countries. This report found that one in five deaths were caused by a poor diet. This type of diet increased risk of diseases like heart disease and type 2 diabetes. The type of diet that seemed to increase this risk the most included those with:

    • too low amounts of foods such as whole grains, fruit, nuts and seeds
    • high levels of foods like trans fats, sugary drinks, and high levels of red and processed meats

    Therefore, researchers of this study suggest that people should consume a diet that is low in sodium and high in fiber-rich foods for optimal health. Some of these foods include whole grains, fruit, nuts and seeds, and vegetables. Also, a 2018 study review confirms this finding that a plant-based diet can help reduce inflammation in the body, induce weight loss, and improve quality of life.

    This health benefit of a plant-based diet comes from the antioxidant content of such plant-based foods. Fruit, vegetables, nuts, and seeds not only contain fiber and important nutrients like potassium and vitamin C. However, they also contain antioxidants that help reduce inflammation that can lead to chronic disease. Also, if you consume different colors of produce, you will reap the benefits of many different types of antioxidants.

    Other ways to reduce chronic disease

    Besides eating a healthy diet, there are other ways you can improve your lifestyle for better quality of life.

    • Exercise more to strengthen your heart and help you maintain a healthy weight. Staying active can also help you control your blood glucose levels.
    • Quit smoking and limit alcohol: Smoking can constrict blood vessels and increase risk of heart disease besides hurting your lungs. and as far as alcohol goes, more than one standard drink  a day for women or two standard drinks a day for men is not only harmful for the liver, but also contains empty calories that can impact weight and in turn can increase risk of inflammation and chronic disease.
    • Take a daily multivitamin: This can help fill in the nutritional gaps that your current diet may leave. For example, Vita Sciences offers the complete multivitamin Zestia. Zestia contains plenty of vitamins and nutrients as well as probiotics and digestive enzymes. This in turn helps you maintain gut health, while making sure you receive all of the nutrients you need for optimal health each day.

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

    References:

    Schumann, M.Sc., D., et al. (January 2018) “Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis.” Nutrition, Volume 45, 24-31.

    Science Daily (April 3, 2019) “Globally, one in five deaths are associated with diet.”

    Toumpanakis A, Turnbull T, Alba-Barba I. (October 2018) “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ Open Diabetes Res Care,6(1).


  • Add nuts to your diet for better brain health

    Bowl of mixed nuts on rustic wooden table in natural light.

    Almonds, walnuts, peanuts, and pistachios are all delicious nutrient-dense snacks. Nuts are often mentioned as healthy snacks for heart health. Not to mention that they taste great and can be a healthy replacement to chips as a salty and crunchy snack. But did you know that they can also help your brain health? A recent study shows that eating a little bit of nuts everyday can benefit brain health.

    About nuts

    Nuts come in many varieties, but they all provide rich health benefits. These tasty plant-based treats contain many important nutrients like:

    • healthy fats like monounsaturated (MUFA)  and polyunsaturated (PUFA) fats
    • protein
    • soluble and insoluble fibers
    • vitamin E
    • vitamin K
    • folate
    • thiamine
    • minerals such as magnesium, copper, potassium, and selenium
    • antioxidants
    • phytosterols

    Because of their antioxidant content, nuts are great for reducing the amount of inflammation in the body. This in turn can help lower risk of inflammatory related conditions like heart disease and type 2 diabetes.

    In particular, eating just an ounce or two of almonds daily can reduce blood glucose levels after meal time. They can also increase satiety or fullness in those with type 2 diabetes. Also, eating an ounce or so of walnuts daily can help some people lose weight since they also help increase fullness and reduce insulin levels. Finally, research shows that eating an ounce and a half of pistachios daily can help improve lipid markers such as reducing LDL-C or “bad” cholesterol.

    Nuts and brain health

    A 2019 study looked at data from the China Health and Nutrition Survey over 22 years. Nut intake data was collected from over 4800 study participants in 1991, 1993, and during the years of cognitive function data collection in 1997, 2001, 2004, and 2006. Study results show that nut intake is associated with reduced levels of cognitive decline.

    In particular, eating more than 10 grams or more of nuts daily, which equates to about 2 teaspoons a day, may benefit brain health. In fact, the researchers report that this small amount of nuts can improve thinking, reasoning, and memory. Also, they report that this same amount of nuts can improve the brain function of older adults by about 60-percent compared to those who didn’t eat nuts.

    Interestingly enough, the same antioxidant and anti-inflammatory qualities that help improve heart health also benefits brain health. Therefore, make sure to add nuts to your daily routine to reap these awesome health benefits.

    Other ways to help brain health

    Now if you’re allergic to nuts, this talk of nuts and health benefits may be a bummer. However, that doesn’t mean that they aren’t other ways you can improve brain health. Read below for tips on keeping your brain at its healthiest.

    • Keep your brain busy: As the saying goes “Use it or lose it.” The same concept works for brain health. Just like you exercise your body to stay fit, you should not forget to do the same for your brain. Crossword puzzles, reading, drawing, painting, and even crafts can help keep your brain strong.
    • Exercise your body: Like I mentioned before, exercise for your body is important for heart health, but also for brain health too. This is because your heart pumps all-important oxygen-rich blood to the brain to keep it healthy. Every step counts, so walk, jog, bike, dance, or do whatever movement you enjoy. Your brain will thank you.
    • Improve your diet: Eating lots of fiber-rich and antioxidant-rich fruits and vegetables can benefit brain health as well as overall health. This is because, just like nuts, these antioxidants reduce inflammation in the body that can increase chronic disease risk. Color your plate with a variety of fruits and vegetables each day to reap the benefits of the different antioxidants they contain that possess different healthful properties.
    • Limit alcohol intake and stop smoking: Smoking can constrict blood vessels , which means less oxygen reaches your brain. For help to quit smoking, visit Smokefree.gov for helpful resources. And as far as alcohol goes, research shows that more than two standard drinks a day can increase dementia risk. A standard drink is equal to 12 ounces beer, 5 ounces wine, or 1.5 ounces liquor.
    • Take a supplement for brain health:  If you don’t feel like you’re getting enough brain food in your diet, then you can add a brain health supplement like UltaMind to your daily routine. UltaMind by Vita Sciences contains innovative compounds like St. John’s Wort and Gingko biloba, to name a few that have been shown to support brain health, memory, focus, and concentration.

    References:

    de Souza, R., Schincaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and Human Health Outcomes: A Systematic Review. Nutrients9(12), 1311. doi:10.3390/nu9121311

    Harvard Health Publishing Harvard Medical School (accessed April 4, 2019) “12 ways to keep your brain young.” https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

    Li, Ming and Shi, Z. (February 2019) “A Prospective Association of Nut Consumption with Cognitive Function in Chinese Adults Aged 55+ – China Health and Nutrition Survey.” The Journal of Nutrition, Health, and Aging, 23(2): 211-216.

    Roche, Ph.d., B. (July 17, 2014) “10 Ways to Improve Your Brain Health.” Psychology Today, https://www.psychologytoday.com/us/blog/iq-boot-camp/201407/10-ways-improve-your-brain-health

     


  • Could sugary drinks reduce life expectancy?

    soda, cola, sugar, sugary drinkAnyone who has been on a healthy lifestyle plan knows that you should try not to drink your calories. This is because you want to cut calories wherever you can to lose weight. However, cutting out those sugary drinks are not only helpful in weight loss, but also in cutting your disease risk. In fact, a recent study found that those who drank less sugary drinks had a lower risk of chronic diseases and early death as compared to those who drank sugary drinks often.

    What is considered a sugary drink?

    A sugary drink can be anything from processed colas to fresh squeezed juices. Here are some examples of sugary drinks you should limit in your daily routine.

    • cola
    • milkshakes
    • coffee drink blends
    • orange, apple, or other fruit juices
    • certain kinds of smoothies
    • flavored milks
    • sports drinks
    • sweetened waters
    • energy drinks

    These sugary drinks can be sweetened with plain sugar or one of many forms of sugar used in processed goods. Some examples of added sugars include:

    • brown sugar
    • corn sweetener
    • corn syrup
    • dextrose
    • fructose
    • glucose
    • high-fructose corn syrup
    • honey
    • lactose
    • malt syrup
    • maltose
    • molasses
    • raw sugar
    • sucrose

    Sugary drinks and health outcomes research

    Sugary drink intake has been linked to cognitive impairment, obesity in children and adults as well as dental caries.   Also, some research shows that sugar-sweetened beverage intake may be linked to heart health issues.

    One recent study looked at the impact of sugary-sweetened beverage intake on health. Study results show that those women who drank sugary drinks more than two servings a day had a 63-percent higher risk of early death than those who drank less than one serving a month. Also, by looking at the same factors in men, those who drank more sugary drinks had a 29-percent higher risk of premature death than those who drank less.

    Researchers suggest that this risk of premature death comes from chronic diseases linked with sugary drink intake. For example, those who drink more sugary drinks may have overall poorer diets. In turn, this may lead to a greater risk of obesity. Then this increase in body weight may increase risk of obesity-related diseases like type 2 diabetes, heart disease, and stroke. Therefore, it’s these chronic diseases that increase the risk of early death in those that drink a lot of sugary drinks.

    Other ways to reduce sugar in your diet

    Besides cutting down on sugary drinks, you can cut out sugar in your diet by following the tips below.

    • Have healthy snacks on hand: If you’re not prepared with healthy snacks in tow, then you are more likely to walk to the vending machine for a snack. However, most convenience snacks are full of added sugar and sodium. Therefore, grab some portable fruit like bananas, apples, or oranges before you leave the house for work. Fruit may also contain sugar, but it’s natural sugar. Not to mention, that fruit also contains fiber and antioxidants that help reduce inflammation in the body and keep your gut healthy.
    • Find alternatives to sugary drink options: Instead of energy drinks, reach for a cup of coffee with some almond milk. Or instead of a soda, try drinking a seltzer water infused with fruit like lemon or limes. Also, if you enjoy your coffee blended drink, just opt for sugar-free flavorings, skim or plant-based milk options, and skip the whipped cream and chocolate or caramel drizzle on top.
    • Take a sugar control supplement: If you’re in the midst of trying to cut down on sugar in your diet, but need a little help, then try a glucose control supplement. Glucarex by Vita Sciences is one example of a natural supplement that can help you control your blood glucose levels. This is because Glucarex contains ingredients like chromium, alpha lipoic acid, and cinnamon to help naturally support weight loss, metabolism, and healthy blood glucose levels. Therefore, such a supplement could support any healthy lifestyle habits you are trying to make to improve your health.
    • Know your numbers: By keeping track of your blood glucose, blood pressure, cholesterol, and triglycerides you can detect health problems before they start. Just be sure to visit your doctor often to have your labs checked at least once a year. However, you may have to visit more often if you have a family history of or diagnosis of chronic disease(s) already.

    References:

    Anjum, I., Jaffery, S. S., Fayyaz, M., Wajid, A., & Ans, A. H. (2018). “Sugar Beverages and Dietary Sodas Impact on Brain Health: A Mini Literature Review.” Cureus10(6), e2756. doi:10.7759/cureus.2756

    Bleich, S. N., & Vercammen, K. A. (2018). “The negative impact of sugar-sweetened beverages on children’s health: an update of the literature.” BMC obesity5, 6. doi:10.1186/s40608-017-0178-9

    Bracho-Sanchez, E. (March 18, 2019) “Sugary drinks linked to higher risk of premature death, especially for women, study says.”  https://www.cnn.com/2019/03/18/health/sugary-drinks-premature-death-women-study/

    Centers for Disease Control and Prevention (last reviewed February 27, 2017) “Get the Facts: Sugar-Sweetened Beverages and Consumption.”

    Deshpande, G., Mapanga, R. F., & Essop, M. F. (2017). “Frequent Sugar-Sweetened Beverage Consumption and the Onset of Cardiometabolic Diseases: Cause for Concern?” Journal of the Endocrine Society1(11), 1372-1385. doi:10.1210/js.2017-00262

    Luger, M., Lafontan, M., Bes-Rastrollo, M., Winzer, E., Yumuk, V., & Farpour-Lambert, N. (2017). “Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies.” Obesity facts10(6), 674-693.

     


  • A plant-based diet may help treat diabetes

    fruit, vegetable, nuts, seeds, healthy, dietIf you’ve ever tried to eat healthy, which I’m sure most of us have, then you may have been told to eat more vegetables. This is a tried and true statement that is vital to every healthy lifestyle. This is because plant-based foods like fruits and vegetables are full of gut-healthy fiber and antioxidants.  In turn, this helps to lower your risk of chronic diseases like heart disease and diabetes. That is why it may not be surprising that a recent study shows that a plant-based diet may help diabetes treatment.

    What is a plant-based diet?

    There are several ways you may view a plant-based diet. And you don’t have to be a vegetarian or vegan to reap the benefits of this eating plan. In fact, the definition of a plant-based diet is a group of eating habits that avoid eating most or all animal products and support mostly intake of fruits, vegetables, legumes, seeds, whole grains and nuts. Therefore, all you have to do is include a plant-based food to each meal or snack time. So try to pick a variety of colors of plant-based foods to reap the benefits of the vast array of antioxidants.

    Plant-based diet research

    There is a lot of research supporting the benefits of a plant-based diet. Research shows that such a diet can help improve mental health, heart health, quality of life, HbA1c levels, and body weight. It can also help people manage their diabetes. It’s thought that these health benefits stem from the antioxidants in produce that help improve gut health and decrease oxidative stress and related inflammation. Also, plant-based foods provide a ton of nutrients like fiber, potassium, magnesium, folate, iron, and vitamins A and C.

    A recent study looked at how the vegan diet may help those with diabetes. Researchers looked at the effects of vegetable-based foods on health versus animal-based foods. For sixteen weeks, 20 people with type 2 diabetes were fed either veggie-based burgers or meat-based burgers.

    Study results show that the tofu burgers enhanced post-meal insulin secretion more than the meat burger. This means that after meals, blood glucose levels did not rise as much in those on the plant-based diet.  Also, the vegan meal improved beta-cell function, which produces, holds, and releases insulin. This is important since diabetes usually damages the beta-cell function in those who have the condition. Therefore, this study shows that a plant-based diet could help those with diabetes control their condition.

    Other ways to help control diabetes

    Besides eating a plant-based diet, there are other things you can add to your healthy lifestyle to help control diabetes.

    • Stay active: Exercise can help increase how sensitive insulin is and can help the body use blood glucose better for energy. Therefore, be sure to move as much as you can each day. This can be walking, cleaning house, walking around the market, or aerobics, to name a few. Every step counts, so just because you can’t work out at the gym, that doesn’t mean you can’t find other ways to stay active and control your blood glucose levels.
    • Take medications: Many people with type 2 diabetes benefit from taking daily medications that help lower blood glucose levels. Some people may also have to take insulin to assist with diabetes treatment. Your diabetes healthcare team will look at your health history and current health status to find the medicine regimen that will work best for you.
    • Add a daily supplement: A supplement like Glucarex by Vita Sciences can help control blood glucose levels naturally. Glucarex contains  compounds like chromium, alpha lipoic acid, and cinnamon that can support healthy weight, metabolism, and blood glucose levels.
    • See your doctor often: If you have a chronic disease like diabetes, it’s vital to visit your doctor more than once a year. During these visits, have your labs checked and have your medicines adjusted if needed. This can help you stay on top of your diabetes and lower risk of complications.

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

    References:

    Hever, J., & Cronise, R. J. (2017). “Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease.” Journal of geriatric cardiology : JGC14(5), 355-368.

    Kahleova, H., et al. (2019) “A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study.” Nutrients, 11(3): 486.

    Kerley C. P. (2018). “A Review of Plant-based Diets to Prevent and Treat Heart Failure.” Cardiac failure review4(1), 54-61.

    McMacken, M., & Shah, S. (2017). “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC14(5), 342-354.

    Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ open diabetes research & care6(1), e000534.