Category Archives: fiber

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

 

 


  • Can healthy fats help your anxiety?

    healthy fat, heart health, health, salmon, olive oil, nuts, seeds, avocadoAn essential part of  a heart healthy diet is plenty of plant-based unsaturated fats.  Not only do plant-based foods provide heart-healthy fiber, but they are also rich in antioxidants. These antioxidants can help reduce inflammation in the body, and in turn reduce chronic disease risk. One such group of antioxidants are the omega-3 fatty acids found in such foods as avocado, plant-based oils and fatty fish. Recent research shows that these healthy fats may be able to help with mental health. A recent study shows that by increasing the amount of healthy fats in your diet, you could help reduce symptoms of anxiety.

     

    What are healthy fats?

    Healthy fats typically describe the group of fats known as unsaturated fats. These fats can be found in plant-based foods such as avocado, nuts, and seeds. They can also be found in plant-based oils like olive oil and fatty fish like salmon and trout. Research shows that by replacing some of your saturated fat intake with unsaturated fats, you can benefit heart health. The cause of this is still unknown, but it is suggested that it may be due to the fiber and antioxidants in such unsaturated food sources.

    Healthy fat intake and anxiety

    A recent meta-analysis study looked at research done on omega-3 fatty acid supplementation and mental health.  Study results show that those with clinically diagnosed anxiety may benefit from treatment with omega-3 fatty acids.  This is because treatment with such fats seemed to reduce symptoms of anxiety under stressful situations. Even those who suffered from other diagnosed mental health conditions outside of clinical anxiety showed reduced anxiety symptoms after such treatment.

    Although more research needs to be done to confirm such findings, these results are promising for future potential treatment options for anxiety. In the meantime, it can’t hurt to add in more healthy fats to your daily diet.  Also, an omega-3 fatty acid supplement could be helpful to healthy of the body and mind.  An example of such a supplement is fish oil like that by Vita Sciences.  This formula by Vita Sciences provides 400 milligrams of EPA and 300 milligrams of DHA, which are omega-3 fatty acids found in cold water fish.  This supplement is a great way to get your healthy fats if you don’t think you will be able to get them in every day in your diet.

    Other ways to help reduce anxiety

    Besides increasing healthy fats in your diet, there are other ways you can work to reduce anxiety in your daily routine.

    • Make sure to sleep enough each day: The average adult should receive at least 7 to 9 hours of sleep every night. Sleep is important not just for energy levels, but for regulating fluid, hormones, and blood pressure in the body. Lack of sleep can also increase risk of anxiety and stress levels, especially in those that already suffer from anxiety. If you have trouble sleeping, visit the National Sleep Foundation website for tips. You should also visit your healthcare provider if you find that your sleep problems become a long-term problem. This is because you may be suffering from a condition known as sleep apnea that can affect quality of sleep and breathing. A healthcare provider can also help you manage pain, urinary incontinence, or insomnia that can impact sleep quality and quantity.
    • Talk to someone: Talking to a health care professional like a therapist or counselor can help you come up with strategies for dealing with your stress or anxiety. Even just talking to a friend or loved one may be helpful to get worries off your mind.
    • Find time to relax: Try to set aside at least 15 minutes a day to relax. This relaxing could include relaxation breathing, diffusing calming essential oils like lavender, or engaging in activities like yoga or meditation.
    • Volunteer in your community: Helping others in your community may be able to increase your sense of purpose and help you meet others with similar interests. In turn, these factors may help lower your stress and anxiety levels over time.
    • Stay active: Regular exercise each day can help reduce anxiety levels. This may be due to the vitamin D you get from working out in the sunshine. Also, it could be from the serotonin your body releases when you exercise. Either way, get moving each day and it can make you feel better inside and out.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Harvard Health Publishing: Harvard Medical School (August 13, 2018) “The truth about fats: the good, the bad, and the in-between.” https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

    Lattari, E., Budde, H., Paes, F., Neto, G. A. M., Appolinario, J. C., Nardi, A. E., … Machado, S. (2018). Effects of Aerobic Exercise on Anxiety Symptoms and Cortical Activity in Patients with Panic Disorder: A Pilot Study. Clinical Practice and Epidemiology in Mental Health : CP & EMH14, 11–25. http://doi.org/10.2174/1745017901814010011

    National Sleep Foundation (accessed September 18, 2018) “How Much Sleep Do We Really Need?” https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

    Nauert, PhD, R. (accessed September 18, 2018) “Sleep Loss Increases Anxiety-Especially Among Worriers.” https://psychcentral.com/news/2013/06/27/sleep-loss-increases-anxiety-especially-among-worriers/56531.html

    Su K, Tseng P, Lin P, et al. Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety SymptomsA Systematic Review and Meta-analysisJAMA Network Open.2018;1(5):e182327. doi:10.1001/jamanetworkopen.2018.2327

     

     

     


  • Could the Meditterranean diet provide longer life?

    healthy fats, mediterranean diet, diet, health, fat, unsaturatedThe Greek-style diet has long been touted as one that is full of heart healthy benefits. These benefits are thought to stem from the vast array of healthy fats from plant-based sources and limiting of saturated fats from red meats as well as the rich source of fruits and vegetables in this Mediterranean regimen. However, the health benefits may extend much further than initially realized. A recent study shows that the Mediterranean diet may help to lengthen life of older adults.

    What is the Mediterranean diet?

    The Mediterranean diet is a heart healthy eating regimen that has been linked with such benefits as low LDL cholesterol and improved overall heart health. These benefits are suggested to be from the emphasis of fruit and vegetable intake on this regimen as well as the following diet guidelines.

    • Consuming plenty of fiber-rich legumes, nuts, seeds, and whole grains.
    • Limiting salt intake, and instead using herbs and spices to flavor food.
    • Only eating red meat a few times a month, and instead loading up on lean proteins, fatty fish, and plant-based protein and fat sources.
    • Eating fish or poultry like chicken or turkey at least twice a week.
    • Focusing on whole grains versus refined grains and cutting out trans fats from the diet.
    • Drinking antioxidant-rich beverages like grape juice or wine, about five ounces a day (optional).
    • Staying active most days of the week.

    Health benefits of the Greek-style diet 

    The heart health benefits of the Greek-style diet are the most well-known. However research shows that health benefits of this eating regimen may extend beyond heart health. Other health benefits that come as a result of the Greek-style diet include:

    • improved digestive health
    • enhanced cognitive function
    • lower risk of certain cancers
    • improved blood glucose levels

    Mediterranean diet and longer life

    A recent meta-analysis study in the British Journal of Nutrition looked at the effects of a Mediterranean-style diet on length of life in older adults. This long term study observed data of over 5000 people aged 65 years or older. These individuals were observed for around 8 years or more on average. Study results show that those who followed a Mediterranean-style diet had prolonged survival as compared to those who did not follow such a diet. Researchers suggest that the Mediterranean-style eating regimen could be beneficial to older adults to help reduce chronic disease risk factors, and in turn potentially lengthen their life.

    Other ways to improve health

    Besides eating a diet full of health fats, there are also other lifestyle changes that could lengthen your life.

    • Get plenty of sleep: Sleep can impact blood pressure regulation and hormone regulation, to name a few. Therefore, be sure to get at least 7 to 9 hours of sleep each night.  If you have trouble sleeping, try such strategies as blackout curtains, limiting screen time at night, or natural supplements like Somnova. Somnova by Vita Sciences contains melatonin, which is a non-habit forming supplement that can help promote better sleep.
    • Drink enough water every day: Staying hydrated is an important part of any healthy lifestyle. Check your urine daily to make sure you are staying hydrated. If your urine is darker than lemonade, then it is time to drink more water. A good rule of thumb to follow is about half of your body weight (in lbs.) in ounces per day of fluid. For example, someone who is 200 pounds, should drink about 100 ounces, or 12.5 cups of fluid each day. Fluid can be any unsweetened beverage like water, low calorie drinks, flavored water, tea, or decaf coffee, to name a few.
    • Take heart healthy supplements to fill in the nutritional gaps: If you don’t think you are getting enough healthy fats from your diet, then add in a supplement. One such supplement is fish oil, which has been shown to support healthy cholesterol levels. The fish oil from Vita Sciences in particular is a pure, burpless brand with 1000 milligrams of EPA and DHA shown to support brain, heart, and immune health.
    • Reduce stress: It will be important to keep your stress levels low for optimal health. This is because not only can stress affect blood pressure, but it can also lead to emotional eating and poor sleep, which can affect overall health. Therefore, talk to a friend, family member, or professional for stress management strategies. Also, engage in meditation, yoga, relaxation breathing, or other relaxing activities like walking to help manage stress.

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

    References:

    Bonaccio, M., Di Castelnuovo, A., Costanzo, S., Gialluisi, A., Persichillo, M., Cerletti, C., . . . Iacoviello, L. (n.d.). Mediterranean diet and mortality in the elderly: A prospective cohort study and a meta-analysis. British Journal of Nutrition, 1-14. doi:10.1017/S0007114518002179

    Mayo Clinic (November 3, 2017) “Mediterranean diet: a heart-healthy eating plan.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

    National Sleep Foundation (accessed September 12, 2018) “How Much Sleep Do We Really Need?” https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

    Romagnolo, D. F., & Selmin, O. I. (2017). Mediterranean Diet and Prevention of Chronic Diseases. Nutrition Today52(5), 208–222. http://doi.org/10.1097/NT.0000000000000228

     


  • Could it be that men have weight loss faster than women?

    Sometimes it may seem that over the same period of time, on the same diet and exercise regimen, that men lose weight quicker than women.  Some say that men have more muscle mass, so their metabolism is higher.  Others say that it has to do with hormones. So, what is the real reason behind this phenomenon, and is it even a real phenomenon?  A recent study found that men with prediabetes lost significantly more weight over eight weeks than women with prediabetes.  Let’s explore why this may be.

    What is prediabetes?

    Those with prediabetes have a higher than normal blood glucose level. However, they are not at the point where their blood glucose status qualifies as diabetes.  A diagnosis like this might be scary, but it can be a good thing.  When you are given a diagnosis of prediabetes, there is a chance to reverse your risk of diabetes by changing lifestyle factors.  With the guidance of a qualified health professional, you can tweak your diet and increase your physical activity to help you lose weight and lower your blood glucose levels.

    In most cases, after such a diagnosis, you will be asked to come back for a retest of your blood glucose labs in 3 to 6 months to make sure everything is moving in the right direction. Some doctors may put you on medications such as metformin to help with this if diet and exercise alone is not helping.

    Men weight loss faster than women?

    weight loss, weight, health, scaleA recent study of 2000 overweight men and women with prediabetes looked at the effects of a low-calorie diet. After eight weeks, the men in the study lost significantly more weight than women and had larger reductions in their metabolic score, which is a marker for diabetes.  In addition, the men had greater loss of fat mass and lower heart rate after eight weeks on the diet. However, women did have the upper hand on some health markers. In fact, women had a larger reduction in hip circumference, lean body mass, and pulse pressure than men.

    Researchers suggest that it is clear that men benefited more from this low calorie diet than women. However, longer term studies will need to be done to figure out exactly why. Theories suggest that women may have a harder time losing weight since they store fat more easily than men.  Also, women have less muscle mass than men, which can affect metabolism. Finally, women are more prone than men to yo-yo dieting, which can negatively affect long-term weight loss success.

    Strategies for weight loss 

    Just because the weight loss odds seem to be against women, that does not mean that successful long-term weight loss is impossible. Follow the strategies to help you lose weight, no matter your gender.

    • Eat enough fiber each day. Only one in ten Americans eat the minimum recommended amount of fruits and vegetables daily. This low fiber intake can impact digestive health, heart health, and overall quality of the diet. Fruits and veggies also contain antioxidants that can help lower risk of chronic diseases like diabetes and heart disease by reducing oxidative stress and related cell damage. Therefore, be sure to get plenty of veggies and fruits in your meals and snacks. You can add spinach or tomatoes to your eggs for breakfast, or throw in fruit and veggies into a morning smoothie. For meals, grab some frozen veggies that you can steam in less than 10-15 minutes, depending on the veggie.  For snacks, crunch on some baby carrots and apple slices, or enjoy some berries or grapes.
    • Move more each day.  Many of us have jobs that require sitting for most of the day. Therefore, make it a point to take the stairs, take a walk during lunch if you can, and/or make time in the evening to take a walk after dinner or take an aerobics class at your local community center. Every step will help you burn more calories, keep your heart strong, and help you lose weight.
    • Try a supplement regimen. Low vitamin D, B12, or iron can affect your health status, and in turn impact energy levels and weight loss.  You should have your labs tested to see if you may have a nutrient deficiency.  Also, if you have prediabetes, a supplement like Glucarex may help as well. Glucarex by Vita Sciences contains chromium, alpha lipoic acid, and cinnamon, which can support healthy weight loss metabolism, and blood glucose levels.
    • Surround yourself with support. Long-term weight loss success is often seen in those with social support systems in place. Whether you engage your family in more healthy meals, have family walks, have a weight loss buddy at work, or join a support group, support can make the difficult act of losing weight a little easier. Not only that, but support can help you stay accountable and on track with your goals. Also, having a qualified healthcare team of doctors and dietitians can help you stay on the right path to health.

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

    References:

    Asian News International (August 8, 2018) “Low calorie diet, men tend to lose more weight than women.” 

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

    Joslin Diabetes Center (accessed August 8, 2018) “Diet Strategies for Women with Diabetes: Why Some Work and Some Don’t.”

    Mayo Clinic (August 2, 2017) “Prediabetes.” 

     

     


  • Could breastfeeding and probiotics help infant gut health?

    breastfeeding, world breastfeeding week, healthProbiotics are getting more press each and every day for their health benefits. From skin health, improving bone health, and of course, enhancing gut health, the possibilities seem endless. In fact, a recent study shows that combining a probiotic with breastfeeding in the first year of life can have improvements in the gut health of infants.

    Basics of probiotics

    Probiotics are simply any bacteria, fungi, or other living organism that has the potential to improve health to the host. The health of the body depends on a balance of different bacteria in the gut.  An imbalance could lead to health problems such as gas, bloating, constipation, and other gut health issues.  You can maintain a good balance of probiotics in the gut by consuming a diverse probiotic supplement every day. You can find good bacteria in fermented foods like yogurt, sauerkraut, or kimchi as well.

    To feed such probiotics, it is important to consume plenty of fruits, vegetables, and healthy whole grains like oats or wheat bran.  Prebiotic foods like these are important to maintain healthy levels of good bacteria.  Together, probiotics and prebiotics can improve the health of the gut, immune system, and in turn overall health.

    Breastfeeding and probiotics

    A certain type of bacteria, known as Bifidobacterium infantis, is found naturally in the gut of infants upon birth.  This bacterium helps to keep the gut healthy. It is usually in lower concentrations in the gut of babies from developed countries. This bacterium is nourished by breast milk from the infant’s mother, acting in the same way a typical prebiotic food would to a probiotic strain.

    A study of mothers and breastfed infants looked at the effect of Bifidobacterium infantis supplements on infant’s gut health.  One group of mothers and babies received the supplement with lactation support from day 7 to 21 after birth.  Meanwhile, the other group received only lactation support.  Study results show that those given the probiotic had positive changes in the make-up of the infant feces for up to a year after treatment. During this year, the “good” bacteria crowded out “bad” bacteria linked with asthma, allergies, and other immune-related diseases. This study suggests that this probiotic, upon further study, could help prevent immune-related diseases in babies from developed countries.

    Which probiotic should I take?

    There are so many types of probiotics on the market today. This can make it confusing to know which one to choose. Every probiotic strain has its unique benefits, so you may want to do your research before choosing one.  A qualified alternative healthcare provider, such as a naturopath, may be able to assist you in making your choice.

    Regardless of which strains you choose, a diverse group of strains is recommended.  Diversity of bacteria is important to help your gut create a balanced population.  Also,  a capsule or other medium will allow optimal survival of the bacteria as it travels to your gut.  One example of a high quality probiotic is Biovia 30 by Vita Sciences.  This probiotic contains 30 billion colony forming units of bacteria and 10 different strains.  Furthermore, Biovia 30 can help boost the immune system and improve digestive health with regular use.

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

    References:

    Healthline (accessed July 31, 2018) “The 19 Best Prebiotic Foods You Should Eat.”

    Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

    National Center for Complementary and Integrative Health (accessed May 17, 2018) “Probiotics: In Depth.”

    Science Daily (June 9, 2018) “Bifidobacteria supplement colonizes gut of breastfed infants.”


  • Eat more vegetables to improve diabetes health

    Now you may be saying to yourself, “Another article telling me to eat vegetables.” :sigh: However, this is not just another one of “those” articles. There are more reasons to eat your veggies than you may think.  Besides providing digestive-friendly fiber and antioxidants, a recent study has shown that eating a more plant-based diet can actually lower your heart and diabetes health numbers.

    What are your “numbers”?

    Your numbers are the markers that you and your healthcare provider can use to track your health progress. These numbers include cholesterol, blood pressure, and blood glucose levels, to name a few. It is important that you have these numbers checked at least yearly. If you already have diabetes or another chronic disease, have labs checked more often as recommended by your doctor.

    Why are vegetables so important?

    Vegetables are important for many reasons.

    1. Fiber: Vegetables and other plant-based foods contain the complex carbohydrate  known as fiber. The gut does not digest fiber. Because of this it doesn’t count towards your total carbohydrate intake, hence net carbs.  Net carbs are grams of total carbohydrate from grams of fiber from the nutrition label. In addition, fiber can help you stay fuller longer. This can aid weight loss efforts if eaten at meals and snacks. Finally, fiber is great for gut health. This is because it helps bulk stool and slows digestion to help the body absorb more nutrients from food consumed. Increased fiber intake can help lower cholesterol numbers and keep blood glucose levels more stable.
    2. Antioxidants: When people tell you to color your plate, antioxidants are the reasons why.  Antioxidants are compounds that help reduce cell damage in the body. In turn, they help lower your risk of chronic disease.  Every color of the rainbow in plant-based foods represents a different set of antioxidants. Each set of antioxidants provide different health benefits. Research has linked diabetes with oxidative stress-related cell damage. Therefore, eating a lot of them can help prevent  or improve diabetes health outcomes.
    3. Prebiotic quality: Probiotics, or “good” bacteria, are becoming all the rage these days and for good reason. Research shows that a good balance of bacteria in the gut may help reduce oxidative stress-related cell damage. In turn, this may help lower risk of chronic diseases linked to inflammation such as heart disease, diabetes, certain skin conditions, and digestive conditions, to name a few. Probiotics are living organisms like bacteria or fungi that can benefit health. They can be found in supplement form or in fermented foods like yogurt, kefir, kimchi, or sauerkraut. On the other hand, prebiotics are those foods that help feed probiotics. Just like when you are hungry, probiotics may not work as productively if they are not fed. Therefore, plant-based foods such as artichokes, asparagus, and bananas should be eaten everyday.

    Diabetes and plant-based food research

    A recent study looked at the effect of a vegetarian diet on health outcomes. An analysis of studies found that vegetarian dietary patterns were linked with significantly lower:

    • HbA1C
    • fasting glucose
    • LDL cholesterol
    • body weight
    • body mass index (BMI)
    • waist circumference

    This study suggests that a plant-based diet pattern may help improve the health of those with diabetes.  More studies will need to be done to confirm specific long-term health benefits for diabetes management. However, in the meantime, add in more plant-based foods to your diet like fruits, vegetables, nuts, and seeds for other benefits.

    In addition to eating more plant-based foods, you can try diabetes supplements as well to help control your blood glucose levels. Glucarex by Vita Sciences contains ingredients like chromium, alpha lipoic acid, and cinnamon that can support weight loss and healthy blood glucose levels.

    References:

    McMacken, M. and Shah, S. (May 2017) “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of Geriatric Cardiology, 14(5): 342-354.

    Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

    The Diabetes Council (May 16, 2016) “Antioxidants for Diabetes.” thediabetescouncil.com/antioxidants-diabetes-what-you-need-to-know/

    Viguiliouk, E., et al. (2018) “Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials.” Clinical Nutrition, https://doi.org/10.1016/j.clnu.2018.05.032

    Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

     

     


  • Free your gut from inflammation with probiotics

    probiotic, fermented foods, health, gut healthProbiotics have become the talk of the town, and for good reason. Every day more research shows that taking probiotics can reduce inflammation in the gut, and in turn, may help reduce risk of inflammatory conditions such as heart disease, eczema, and inflammatory bowel disease. Therefore, adding a probiotic to your daily routine may be the answer to help free your gut, and in turn your body, from inflammation.

    What is inflammation?

    Inflammation is a response to injury, infection, or foreign bodies in the body. This process is often linked with redness, swelling, and pain. In the body, however, can be a good thing since inflammation helps to get rid of any toxins and help the body heal.  However, too much of just about anything can be a bad thing.

    Oxidative stress, along with inflammation, is often associated with chronic disease risk. When the body’s cells encounter oxidative stress, cell damage may occur, and in turn, chronic disease risk may increase.  Oxidative stress occurs, by definition, when there is an imbalance in prooxidant stress and antioxidant defense.  This occurs when free radicals, or any species with one or more unpaired electrons, steal electrons from other cells to become paired. In doing this, a chain reaction of free radical formation is set off. This  in turn can lead to cell damage.

    What are probiotics?

    Probiotics are living organisms such as bacteria or fungi, that have health benefits.  You may see probiotics in your local grocery store or health food market. It can be confusing to know which strain(s) will be most beneficial for you.  The key will be to find a probiotic product that is diverse in the amount of strains that it contains, so that you can benefit from a wide variety of bacterium.

    For example, one diverse probiotic product is Biovia 30 by Vita Sciences. This probiotic product contains 30 billion colony forming units of 10 important Lactobacillus and Bifidobacterium strains.

    How can I benefit from probiotics?

    Probiotics can help restore balance of bacterium in the gut. This can help reduce inflammation in the body and reduce chronic disease risk.  The benefits of probiotics range from lowering cholesterol to strengthening the immune system.  In addition, probiotics can help improve symptoms in those with digestive conditions such as inflammatory bowel disease. Furthermore, there is evidence that those with skin conditions such as atopic dermatitis and acne may benefit from probiotic treatment.

    You can add probiotics in your diet by consuming more fermented food or by taking a probiotic supplement. You can add some probiotic-containing foods to your diet such as:

    • sauerkraut
    • kimchi
    • kefir
    • yogurt
    • miso
    • tempeh

    It is also beneficial that if you consume probiotics in any form, that you also consume prebiotics, or foods to help feed the probiotics in your gut.  Examples of prebiotic foods include:

    • fruits such as bananas
    • vegetables such as asparagus, soybeans, garlic onion, leeks, and artichokes
    • whole-grain foods such as whole-wheat bread, oatmeal, and bran cereal
    • Flaxseeds

    Therefore, free yourself from inflammation in your body today by adding some pre- and probiotics to your daily routine.

    References:

    Baek, J. and Lee, M-G. (2016) “Oxidative stress and antioxidant strategies in dermatology.” Redox Report, 21(4): 164-169.

    Biswas, S.K. (2016) “Does the Interdependence between Oxidative Stress and Inflammation Explain the Antioxidant Paradox?” Oxidative Medicine and Cellular Longevity, Volume 2016(Article ID 5698931): 9 pages.

    Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

    NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

    Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

     


  • The Top 5 Ways to Lower Your Heart Disease Risk

    heart disease, heart health, fruits, vegetablesHeart disease is the leading cause of death for men and women in the United States. It accounts for one in four deaths each year. However, yo can prevent heart disease by changing some lifestyle factors to lower your risk. Risk factors of heart disease include poor diet, physical inactivity, being overweight or obese, being a smoker, and having diabetes. Fortunately, by working to change a few things in your daily routine, you can lower your risk of heart disease. Here are the top five things you can do today to lower your risk of heart disease.

    1. Stop smoking or don’t start. Smoking can constrict your blood vessels and make it hard for oxygen-rich blood to get to your heart. In turn, this can raise your blood pressure and increase your risk of a heart attack or stroke. According to the Centers for Disease Control, the percentage of smokers in the United States is at its lowest. However, there are still about 14-percent of Americans, or about 30 million people, who are still smoking. More and more young people are vaping instead of smoking, but experts worry that this is just another way for people to get addicted to nicotine. Therefore, no matter if its a cigarette, e-cigarette, or vaping device, stop smoking for your heart health. Contact Smokefree.gov to speak to an expert to help provide advice and resources to quit.
    2. Eat a more balanced diet. I’m sure you have been told time and time again to eat more fruits and vegetables. However, the fiber-rich quality and antioxidants in such foods can help reduce oxidative stress in the body, which can lower risk of chronic disease like heart disease and diabetes. Therefore, include fruits and vegetables with every meal, in a variety of colors to provide you with a diverse array of nutrients. Also, balance out your veggies with lean proteins like chicken, fish, nuts, seeds, and/or low-fat dairy products.  Stick to mostly whole, minimally processed foods to avoid unnecessary salt, sugar, and preservatives.
    3. Be more active. Try to move more each day to keep your heart strong. Walking, gardening, swimming, biking, or aerobics are some examples of ways you can incorporate some movement in your day. Try to get at least 30 minutes of activity at least 5 days a week. You can split this exercise into small segments of 5 and 10 minutes throughout the day if you need to for any reason.
    4. Manage stress. Stress can lead to poor sleep, high blood pressure, and lack of motivation to eat healthy or exercise. Therefore, stress can have a domino effect on your entire health status if not managed properly. If you feel you are unable to manage your stress, try talking with someone. A counselor or therapist can help you figure out strategies to manage your stress. You can also try yoga, meditation, relaxation breathing, and/or acupuncture to help you manage your stress and in turn lower your heart disease risk.
    5. Visit your healthcare provider regularly. Whether you have a history or family history of heart disease or not, you should visit your doctor regularly. You should have labs done at least once a year to check your cholesterol, blood pressure, etc. This is because life can change a lot in a year, and you can find yourself stuck in unhealthy lifestyle habits without even noticing unless an abnormal or high lab finding alerts you to it. Therefore, visit your doctor regularly, and even more often if you do have a history of heart disease, diabetes, or other chronic disease.

    Take your health journey one step at a time. In addition to the steps listed, you can also try adding supplements to your routine if you feel there are any nutrient gaps in your diet.  Try a heart healthy supplement like Presura or a multivitamin like Zestia by Vita Sciences. Changing your lifestyle may not be easy. However, the improvements in your quality of life you will be rewarded with will be worth it.

     

     

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

    Sources:

    Associated Press (June 19, 2018) “Smoking Hits New Low Among U.S. Adults.” 

    American Heart Association (updated May 17, 2018) “The American Heart Association’s Diet and Lifestyle Recommendations.” 

    Centers for Disease Control (November 28, 2017) “Heart Disease Facts.” 


  • Eat a healthier diet for a smaller waist, bigger brain.

    Everywhere you look you may see an ad for a new diet program that promises to help you lose weight.  Many people get sucked into the idea that they can lose weight fast on fad diets. However, these diets usually hard to stick with for the long term and may have long-term consequences. More and more research is finding that it is not necessarily the type of diet you are on that is good for health. However, the quality of food that you are eating is more important in health outcomes. And if you improve the quality of your diet, you may not only help your success with weight loss. New studies show that a healthier diet could also improve the strength and size of your brain.

    What is a fad diet?

    A fad diet is an eating regimen that promises big results, but may do so at the risk of your overall health. Such diets may involve:

    • A promise of rapid weight loss. It is important to remember that losing more than 1-2 pounds a week is not healthy long-term. Any more than this could also involve the loss of muscle, bone, and water.
    • Cutting out entire food groups or nutrients. A prime example of this is the low carbohydrate trend that continues on.  Although there are some benefits to this type of diet, some may not follow it healthfully and may restrict nutrient and fiber-rich vegetables and fruits too much. This could lead to nutrient deficiencies long term.  In addition, the lack of long-term studies on the effects of such popular diets can put your long-term health at risk. An example of this is the high-fat, moderate protein, very low carb keto diet.  Although there are some studies that show positive heart health benefits, there are also studies that show long-term negative health effects on insulin resistance and liver health. Until larger and more randomized, placebo-controlled studies are done on such eating regimens, they should not be taken lightly.
    • A diet that is hard to follow and limits the times you can eat. Many diets out there can help you lose weight. Of course cutting out food groups and severely restricting the foods you can eat can help you shed pounds. This is because they are basically just placing you on a low calorie diet hidden behind a shiny new veil.  However, many of these diets are also hard to follow. If a diet is so restrictive that you can’t stick to it long-term then it is not going to be effective in providing any health benefits that it could offer. And diets that limit the times you eat during the day may show some benefit such as helping you to limit snacking. However, long-term and larger studies need to be done before benefits of such limited eating times can be confirmed.

    Effect of healthy diet on brain health

    A dutch study of about 4200 people 45 years and older looked at quality of diet and brain health. Study results show that those with higher diet quality scores had brains about 2 millimeters bigger than those with lower scores. This may not seem like a lot, except when you consider that the brain shrinks 3.66 millimeters every year. This means that a healthier diet could help prevent 6 months of aging in the brain. Healthy-fat based diets such as the Mediterranean diet has found similar results. It is suggested that any diet good for the heart will be good for the brain since it will help improve blood flow in the body.

    Improve your diet by taking care of your heart

    Besides eating plenty of fiber-rich fruits and vegetables, there are certain things you can do to improve the heart health of your diet. This can, in turn, improve the brain healthy components of your eating routine too.

    • Add more healthy fats from fish: A recent study has found that consuming two 3.5-ounce servings of fish each week can help lower heart disease risk. Oily fish with high levels of omega-3 fatty acids are the best. Examples of this type of fish include salmon, albacore tuna, mackerel, lake trout, and sardines.
    • Eat more plant-based healthy fats:  Other sources of heart healthy fats include plant-based foods such as olives, avocado, and olive oil.  Nuts, nut butters, and seeds like flax seed or chia seed are also examples of heart healthy fats.
    • Exercise more. Regular aerobic exercise that gets your heart pumping, may boost the size of your brain and improve memory, according to a British Columbia study. It is recommended to engage in moderate exercise for at least 30 minutes, 5 days a week. Examples of such moderate exercise may include walking, light jogging, biking, or water aerobics. This 30 minutes a day can be broken up into 5 and 10 minute intervals if needed.
    • Take heart and brain healthy supplements. Adding supplements such as fish oil can help you get your daily dose of healthy fats even if you do not eat fish.  A quality fish oil is by Vita Sciences that provides 1000 milligrams of fish oil. This formula contains 400 milligrams of EPA and 300 milligrams of DHA. These components are well-known for their ability to support brain health.

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

    Sources:

    Godman, H. (April 9, 2014; updated April 5, 2018) “Regular exercise changes the brain to improve memory, thinking skills.” Harvard Health Publishing: Harvard Medical School.

    Gordon, S. (May 16, 2018) “Better Diet, Bigger Brain.” HealthDay. 

    Kosinki, C. and Jornayvaz, F.R. (2017) “Effects of Ketogenic Diets on Cardiovascular Risk
    Factors: Evidence from Animal and Human Studies.” Nutrients, 9: 517doi:10.3390/nu9050517

    Norton, A. (May 17, 2018) “Eat Fish Twice a Week to Ward Off Heart Disease, Experts Say.” HealthDay.

    Stockman, MC., Thomas, D., Burke, J. et al. Curr Obes Rep (2018) 7: 172. https://doi.org/10.1007/s13679-018-0308-9

    Wolfram, MS, RDN, LDN, T. (January 2, 2017) “Staying Away from Fad Diets.” Academy of Nutrition and Dietetics.


  • Could trans fats increase your heart disease risk?

    You’ve probably heard of trans fats before. And I’m sure what you have heard was not good news. This new news is not much different, except that the World Health Organization just announced that it plans to eliminate synthetic trans fats completely from the food supply by the year 2023.

    What are trans fats?

    trans fat, fat, fast food, unhealthy, burger, fries, pie

    Trans fats are found in small amounts in whole fat dairy products and fatty meats. However, the majority of such fats is artificial.  This artificial trans fat is formed from a process called hydrogenation. This word may look familiar from food labels since a lot of processed products contain hydrogenated forms of certain oils. In other words, oils like vegetable oil have hydrogen added to it. This makes the oil become solid at room temperature.  This type of fat is less likely to spoil, which is likely why a lot of fast food restaurants use it for their fryers.

    Over the years, research has shown that these types of fats increase risk of heart attack, stroke, and type 2 diabetes. It can also decrease you HDL, or “good” cholesterol, and increase your LDL, or “bad” cholesterol. These health risks are the major reason why the use of such fats in foods has gone down over the past several years.

    What foods contain trans fats?

    Fast foods like fries, doughnuts, or fried chicken commonly contain trans fats. However, baked goods like pies, or ready-made frostings are also a source of trans fats. Many companies though have already taken these types of fats out of their products. This is since the original statement from the Food and Drug Administration in 2013 that deemed trans fats no longer “generally recognized as safe.”

    Trans Fat Ban by 2023

    The World Health Organization (WHO) released on May 14, 2018, a guide called REPLACE. This step-by-step guide provides instructions on how to eliminate trans-fatty acids from the global food supply.  The six actions involved in this program includes:

    REview  food sources of industrially-produced trans fats in the global landscape.

    Promote the replacement of industrially-produced trans fats with healthier fats and oils.

    Legislate or enact regulations to eliminate industrially-produced trans fats.

    Assess and monitor the use of industrially-produced trans fats in the food supply as well as rates of consumption of such fats in the global diet.

    Create widespread awareness of the negative health impact of trans fats.

    Enforce compliance of policies and regulations involving industrially-produced trans fats.

    Similar bans in Denmark and New York City in recent years have found that death rates from heart attacks went down significantly. Therefore, WHO hopes to eliminate trans fat from the food supply by the year 2023. This is part of the United Nation’s Sustainable Developmental Goals that hopes to reduce premature death from noncommunicable diseases by one-third by the year 2030.

    Stick to healthy fats

    Just because trans fats will be taken out of the food supply, that does not mean taste of foods will be affected. There are many healthier types of fats and oils that can replace artificial fats and will be better for your health. Such healthier fats and oils include:

    • Olive oils
    • Peanut oil
    • Fats from plant-based foods like avocado, nuts, seeds, and nut butters
    • Fats from fatty fish like salmon, albacore tuna, trout, or sardines

    Other ways to reduce risk of heart disease

    Besides replacing unhealthy fats with healthier fats, there are other ways to reduce your risk of heart disease and type 2 diabetes that include:

    • Staying active for at least 30-40 minutes a day most days with moderate activity like walking.
    • Reducing stress by talking out problems with a counselor, engaging in yoga or meditation, or performing relaxation breathing.
    • Quitting unhealthy lifestyle behaviors such as drinking alcohol or smoking.
    • Taking heart healthy supplements such as Alestra by Vita Sciences. Alestra contains natural ingredients like niacin, plant sterols, and garlic that research shows may help maintain healthy cholesterol levels and promote heart health.

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

    Sources:

    American Heart Association (March 29, 2018) “Lifestyle Changes for Heart Attack Prevention.”

    Food and Drug Administration (June 16, 2015) “FDA Cuts Trans Fat in Processed Foods.”

    Mayo Clinic (March 1, 2017) “Trans fat is double trouble for your heart health.”

    Wolfram, T. (March 6, 2017) “Choose Healthy Fats.” Academy of Nutrition and Dietetics, eatright.org

    World Health Organization (May 14, 2018) “WHO plan to eliminate industrially-produced trans-fatty acids from global food supply.”