Category Archives: hydration

Could you work schedule be hurting your gut health?

overtime, work, night shift, tired, nightNight shifts, or working from evening to morning, can be rough on your body and mind.  Your meal patterns can become confused. Sleeping patterns can become thrown off course. And in turn, weight gain and sleeping issues can develop over time. A recent study has found that night shifts can cause digestive problems over time by throwing off the body’s internal clock.

What is circadian rhythm?

Think of your circadian rhythm as a clock inside of your body telling you when to sleep, eat, and digest, among other things.  The internal clock in the body releases hormones at certain times to help you stay awake, provide energy, and help regulate processes such as digestion and blood pressure. Working night shift or traveling across time zones can disrupt this internal clock. This is because being awake when the body is programmed to sleep can confuse the body’s natural rhythms. Previous studies have found that those who work night shift have an increased risk of chronic diseases such as obesity, heart disease, and diabetes.

Circadian rhythm and gut health

A recent study looked at the effects of night shift work on various health markers. One group of people had a normal day shift and nighttime sleep schedule. The second group worked night shift three days in a row and slept during the day.  Hormones such as melatonin and cortisol were also measured. Melatonin usually increases at night to help you sleep. On the other hand, cortisol is normally higher in the day to help with metabolism and blood glucose regulation, among other things.

Study results show that those who worked night shift had a shift in their brain’s internal clock by two hours.  Although significant, even more so is that the digestive system was thrown off course by 12 hours. These results suggest that night shift work can cause digestive problems over time.  Therefore, researchers will continue to study ways to help minimize this impact of night shifts on gut health. They hope that further studies will help identify ways to tailor meal time to minimize night shift’s impact on gut health.

How to help your gut health

In the mean time, there are several things you can do now to help improve your gut health, no matter what time of day you eat.

  • Eat smaller meals to help prevent heartburn or indigestion. Smaller meals will make it easier for your body to break down the nutrients from the food you eat.  Eating a large meal at one sitting can put a lot of pressure on your digestive system, especially if you have a job that involves a lot of sitting. Smaller meals can reduce bloating after meals and has been found to help reduce symptoms in those with a history of acid reflux or irritable bowel syndrome.
  • Drink plenty of water to help improve the flow of waste out of the body and to help improve nutrient absorption from the foods you eat.
  • Stay active to help stimulate digestion and prevent constipation, which in turn can cause symptoms such as gas, discomfort, and bloating.
  • Take probiotics to help restore or maintain a healthy balance of bacterium in the gut to aid digestion.  Probiotics that are diverse and potent such as Biovia 30X by Vita Sciences can help boost the immune system and promote gut health.  Those with conditions such as irritable bowel syndrome have especially found probiotics to be helpful in reducing symptoms. Consuming foods that contain probiotics such as yogurt, sauerkraut, kimchi, and kefir, to name a few, can also help improve gut health.
  • Eat plenty of fiber such as that found in fruits, vegetables, and other plant-based foods.  This is because fiber can help bulk the stool and slow down digestion to help improve nutrient absorption from foods. Fiber-rich foods can also act as prebiotics. Prebiotics are compounds from certain fruits and vegetables such as bananas, asparagus, soybean-based foods, and whole grains that feed probiotics. In other words, the prebiotics help promote the growth of healthy bacteria in the gut.

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

References:

Liverpool, L. (July 9, 2018) “Nightshifts disrupt rhythm between brain and gut, study shows.” The Guardian Online

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

NIH News in Health (April 2018) “Tick Tock: Your Body Clocks: Understanding Your Daily Rhythms.”

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

 


  • Drinking more alcohol than suggested could shorten life

    alcohol, health, beer, wine, liquor, unhealthyIt’s Friday night and the weekend is just beginning.  After a long week of work, you may be thinking about that glass of wine or pint of beer to help you relax.  In moderation, there is nothing wrong with a few drinks on the weekend. However, a recent study has found that drinking more than the suggested amount each week can shorten your life.

    What is the recommended alcohol intake for most adults?

    General recommendations in the United States suggest that men consume no more than 2 standard alcoholic drinks a day and women consume no more than one daily. A standard drink is equal to:

    • 12 ounces beer (5% alcohol content)
    • 8 ounces malt liquor (7% alcohol content)
    • 5 ounces wine (12% alcohol content)
    • 1.5 ounces liquor (40% alcohol content)

    Any more than this recommendation is heavy drinking and can have negative health effects. More than 4 drinks at one occasion for a woman or 5 drinks for a man is considered binge drinking. Negative health effects of such heavy drinking include:

    • short term effects such as increased risk of falls, injuries, car crashes if driving while intoxicated, and increased likelihood of engaging in risky behaviors such as unprotected sex or violent behavior.
    • if pregnant and drinking, your unborn child could have increased risk of fetal alcohol syndrome, miscarriage, or stillbirth.
    • increased risk of heart disease, stoke, liver disease, and digestive problems
    • increased risk of anxiety and depression
    • learning and memory problems

    In addition to such health problems, long term drinking could lead to problems with family and friends if you become dependent on alcohol. Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) for resources on how to get help if you think you may have a drinking problem.

    Alcohol and life span

    A recent study in the medical journal Lancet found that for each alcoholic drink over 6 standard glasses of wine or 7 standard 12 oz beers a week could shorten your life by 30 minutes. This may not seem like a lot, but every minute can add up over time. This recommended amount is equal to about 12.5 units of alcohol.

    You may ask, “How did they come up with this number?”  The answer to this comes in the form of a study of about 600,000 current drinkers included in 83 studies from 19 countries. It was found that a 40-year old drinking just 2-3 standard drinks a week more than the suggested tipping point can lower their life expectancy by about 2 years.  This is likely due to the health effects listed above such as increased risk of heart disease, among other things.  This study helped support the United Kingdom’s proposed reduction in alcoholic drink recommendations. When following these guidelines, people had a 20-percent lower heart disease risk. Also, there was no increase in harm to health seen in terms of death rate in those who were compliant with the guidelines.

    Although some studies show that moderate drinking may help heart health, this study reports different results. Researchers suggest that a glass of red wine now and then may reduce the risk of a non-fatal heart attack. However, this positive health effect is offset against the increased risk of other health issues.

    Other ways to relax

    If drinking alcohol is a method you use to relax, then perhaps it is time to try healthier methods of lowering stress. Try a few of the methods below to replace happy hour, so you can live out the highest quality, and quantity of life possible.

    • Exercise each day with something as simple as a short walk. Just getting fresh air and sunshine on your face can help you feel better and more relaxed. Try to walk at least 3 to 5 times a week.
    • Breathe. Taking five deep breaths when you are stressed and practicing relaxation breathing before bed can help you to reduce stress.
    • Meditate and focus on all of the positive things in your life such as those things you have accomplished, what you are grateful for, to name a few.
    • Take breaks throughout the day. Even just a 5 minute break here and there during your work day can help. Rub some relaxing essential oil scents on your wrist or neck, go to the bathroom stall, sit down, and take several deep breaths. Release the stress from your mind and focus on your breath and the scent. You can also do this at home when you are feeling overwhelmed or just want to decompress after a long day.
    • Detox your life in a variety of ways to lighten your load of stress. You can do this by:
      • giving away clothes you don’t wear anymore.
      • cleaning your house and reorganizing your belongings.
      • self care such as a hot bath with relaxing essential oils like lavender, getting a massage, or getting your hair done.
      • writing in a journal or talking with a trusted friend, family member, or counselor. Talking can help you to unload your brain of any fears, anxieties, or stress that may be bogging you down.
      • taking a supplement such as Sereneo by Vita Sciences to relax your mind. Sereneo contains ingredients such as valerian root, magnesium, and chamomile to help increase your levels of feel good serotonin.

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

    Sources:

    Boseley, S. (April 13, 2018) “Extra glass of wine a day ‘will shorten your life by 30 minutes.'” 

    Centers for Disease Control and Prevention (January 3, 2018) “Fact Sheets- Alcohol Use and Your Health.”

    Substance Abuse and Mental Health Services Administration (SAMHSA) (updated April 18, 2018) “SAMHSA’s National Helpline.”

    Tartakovsky, M.S., M. (May 23, 2013) “20 Ways to Relax & Unwind.” 


  • Could probiotics improve gut health?

    yogurt, probiotics, fermented, gut health, fruit, fiberDo you get cramps in your side after eating certain foods? Do you feel bloated, gassy, or suffer from constipation?  If so, then you may have an imbalance in your gut bacteria.  Probiotics may be able to help you improve your digestive health.

    What are probiotics?

    Probiotics are live bacteria strains found in fermented foods or in supplement form. They help to balance levels of good as well as bad bacteria in the gut.  Examples of fermented foods and drinks include:

    • yogurt (fermented milk)
    • sauerkraut (fermented cabbage)
    • kefir (fermented cow’s milk normally consumed as a beverage)
    • kombucha (fermented black or green tea)
    • miso (paste made from fermented soybeans)
    • tempeh (fermented soybeans)

    A diverse ecosystem of bacteria in the gut may reduce inflammation in the body. In fact, animal studies show that probiotics could lower levels of inflammation in the body related to such conditions as rheumatoid arthritis and heart disease.  However, you should take probiotics on a regular basis for the most health benefit.

    If taken in a supplement form, try to get a probiotic with multiple strains of bacteria since each strain provides different benefits.  Also, those found in a refrigerated form, such as those found in health food stores, may provide a more potent formula. For example, there is a quality probiotic called Biovia 30X made by Vita Sciences. Biovia 30X  contains 30 billion colony forming units (CFUs) in 10 different strains of probiotics.

    Other ways to improve gut health

    Besides probiotics, there are other ways you can help improve your digestive health with just a few tweaks in your healthy lifestyle.

    • Avoid foods that can cause inflammation. Examples of foods to limit in your diet include red meat, high-fat dairy, fried foods, and foods high in additives.  Also, processed foods such as sausage and candy that contain advanced glycation end products (AGEs). AGEs should be limited since they can reduce the number of healthy bacteria in the gut.
    • Eat more fiber since it helps to feed the healthy bacteria. Fiber-rich foods include fruits, vegetables, and whole grains such as oats, quinoa, brown and wild rice, and bran, to name a few.
    • Live a balanced lifestyle.  Getting enough sleep, staying active, and staying hydrated is important to keep your gut happy.  Most adults should get about 7 to 9 hours of sleep each night to help regulate a healthy blood pressure and healthy blood glucose levels.  Also, exercise at least 30 minutes a day for most days of the week. This is because studies show that exercise can help enrich the growth of a diverse population of bacteria in the gut. Finally, when you add in more fiber to your diet, drinking enough water each day is important to lower risk of constipation. Aim for about half of your body weight in ounces. If you are 200 pounds, then this means you should drink about 100 ounces, or 12.5 cups of unsweetened fluid each day.
    • Manage stress.  Meditation, yoga, relaxation breathing, talking to a counselor, or just finding time each day to relax and do something you enjoy can help lower stress.  It is important to manage stress not just to sleep better, but for gut health as well.  For example, studies have shown a potential link between the brain and gut health. For example, if you get stressed or depressed, studies show that this could trigger gut health issues.

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

    Sources:

    Harvard Health Publishing- Harvard Medical School (October 2016) “Can gut bacteria improve your health?”

    Harvard Health Publishing- Harvard Medical School (accessed April 3, 2018) “The gut-brain connection.”

    Monda, V., Villano, I., Messina, A., Valenzano, A., Esposito, T., Moscatelli, F., … Messina, G. (2017). Exercise Modifies the Gut Microbiota with Positive Health Effects. Oxidative Medicine and Cellular Longevity2017, 3831972. http://doi.org/10.1155/2017/3831972

    Mayo Clinic (August 20, 2016) “How much should the average adult exercise each day?”

    National Sleep Foundation (accessed April 2, 2018) “How Much Sleep Do We Really Need?”

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

    Physicians Committee for Responsible Medicine (accessed April 3, 2018) “Healthy Gut: Prebiotics and Probiotics.”


  • Seven ways to improve long term weight loss and management

    weight loss, weight, health, diet, nutritionWith the summer months approaching and weather warming, weight loss may be on your mind.  With every click of the remote, there are commercials advertising weight loss plans, exercise equipment, and fat burning supplements claiming to help you manage your weight. However, a recent study has shown that regular eating versus dieting may be the answer to long term weight loss and management.

    Dieting Versus Regular Eating

    A study at the University of Helsinki looked at the factors of weight and weight change in 4900 young men and women. The study involved the participants taking surveys at age 24 and 34, and weight measurements at the time the surveys were conducted. Study results show that most people gained weight in the decade in between. The factors that affected such weight gain include:

    • dieting and irregular eating habits
    • giving birth to two or more children
    • regular intake of sweetened beverages
    • poor contentment with life
    • smoking

    The results show that those who were protected from weight gain and had weight maintenance or weight loss had similar characteristics such as:

    • physical activity in women
    • higher level of education in men
    • greater weight at the start of the study in men

    Therefore, the study suggests that eating healthy foods on a regular basis and avoiding dieting is the first step to long term weight management.

    Seven Ways to Manage Your Weight Long Term

    The findings of this recent study show that the following five ways are the cornerstone to managing your weight for the long term.

    • Eating on a regular basis such as every 3 to 4 hours can help prevent overeating. You should consume a balanced diet of fiber-rich fruits and vegetables as well as adequate lean proteins each day. Such proteins may include animal products such as eggs, poultry, fish, seafood, and lean beef. However, if you are vegetarian, you can get plenty of protein from low fat dairy, soybeans and soy based products such as tofu, nuts, and seeds. Furthermore, you should limit your intake of processed products to reduce your total daily intake of sodium and sugar.
    • Reducing intake of sugary beverages is the logical next step to help manage your weight.  This means limiting sugary colas, juices, and pretty much any processed foods with added sugars. You can find the amount of added sugar on the nutrition label of most products. Stick to water, unsweetened tea and lemonade, or other low-calories beverages for your fluid intake. You should drink about half of your body weight in pounds in fluid each day. Therefore, if you weigh 200 lbs, then you should drink about 100 ounces of low-to no calorie fluid each day, or about 12.5 cups of fluid each day.
    • Staying active is vital for managing weight. You should engage in at least 30 minutes total of moderate activity daily such as walking, gardening, light biking, or other activities that increase heart rate to a point where you can still hold a conversation, but not sing. This 30 minutes does not have to be all at once, but can be in 5 to 10 minute intervals throughout the day. Exercise is important for providing a calorie deficit to help lose weight and is also important for heart health.
    • Not smoking and limiting other unhealthy lifestyle factors such as drinking alcohol is important for managing weight since these factors affect heart health and overall health status. Smoking can narrow blood vessels and increase blood pressure. It can also sap your energy since it makes it harder for your heart to get oxygen to your body’s tissues and affects lung health. Drinking alcohol is full of unnecessary calories and if consumed in excess can affect liver health. Your liver is in charge of breaking down fat and getting toxins out of the body. If your liver will rid of toxins before anything, so if you drink too much, your liver will not have much time for fat metabolism. This can lead to fat storage and weight gain, especially in the abdominal area.
    • Managing stress can help you manage weight and gain a more positive perspective on your life. Relaxation breathing, yoga, or talking with a counselor can help you better manage stress and in turn lower your risk of chronic conditions such as heart disease and stroke.

    Two other important factors that can affect weight management are:

    • Sleep. Most adults are recommended to get 7 to 9 hours of sleep every night. Lack of sleep can increase risk of chronic conditions such as heart disease, diabetes, and obesity.  Also,  lack of sleep can make it difficult to manage stress and stick to a healthy eating and exercise plan.
    • Nutrient status.  Vitamin deficiencies, such as iron, vitamin D, or B12, can impact health by reducing energy. In fact, obese patients commonly have these vitamin deficiencies before weight loss intervention.  You should get a lab test for these vitamins and nutrients at your annual doctor visit. Also, if you are low in such nutrients, you should start on a regular vitamin regimen. One supplement that may be helpful in getting your weight back on track is Kolonex by Vita Sciences. Kolonex is an advanced colon cleanser and detox supplement that contains psyllium husk and probiotics to help promote weight loss, less bloating, and more energy.

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

    Sources:

    Centers for Disease Control (September 8, 2016) “Healthy Eating for a Healthy Weight.”

    Johns Hopkins Medicine (September 14, 2015) “Nutritional Deficiencies Common Before Weight Loss Surgery.”

    National Heart, Lung, and Blood Institute (accessed March 26, 2018) “Sleep Deprivation and Deficiency.” 

    National Institute of Diabetes and Digestive and Kidney Diseases (accessed by March 26, 2018) “Some Myths about Nutrition and Physical Activity.”

    National Sleep Foundation (accessed March 26, 2018) “How Much Sleep Do We Really Need?”

    Science Daily (March 23, 2018) “Searching for long-term success in weight management? Forget dieting and eat regularly.”


  • Could a new diabetes medicine help you lose weight?

    nutrition, dietitian, health, diabetes, diet, weight lossWhen you have diabetes and are overweight, your doctor may say that a small amount of weight loss could help control your condition. However, if you have to take insulin to control your blood glucose levels, weight loss can be very difficult. Therefore, it is encouraging to report that a new diabetes medicine may help those with diabetes who are obese to lose weight.

    Insulin and Weight Gain

    According to Joslin Diabetes Center, those with diabetes on insulin may have a challenging time losing weight. This is because when people with diabetes first start taking insulin, the body is finally getting the glucose in the cells where it was previously low. In turn, this energy that the cells start taking in lead to weight gain. It is important to note though, that an initial weight gain with the start of insulin treatment is a good sign that the body is working to get your blood glucose levels back in control. However, weight loss is not impossible for those with diabetes on insulin. With the proper supervision and treatment plan by your diabetes health care provider, those with diabetes can lose weight.

    Diabetes Medicine and Weight Loss Research

    A recent study found that a new diabetes medicine may help those who are obese without diabetes to lose weight. This new diabetes medicine, semaglutide, has a similar chemical structure to the hormone glucagon-like peptide 1 (GLP-1). GLP-1 helps to regulate secretion of insulin as well as appetite. The U.S. Food and Drug Administration (FDA) recently approved the semaglutide injection Ozempic as a once-weekly supplement to diet and exercise to help those with type 2 diabetes control their blood glucose levels.

    The one-year study done on semaglutide looked at nearly 1000 participants with obesity and without diabetes. Study results found that this treatment was effective as a weight loss treatment.  Different study groups were given different dosages of the treatment (.05-.4 milligrams injection daily).  Comparison groups were given  a placebo or a different diabetes medicine called liraglutide. All groups were provided monthly diet and exercise counseling.

    • All groups that received semaglutide lost significantly more weight than those in the placebo group.
    • The highest dose group (.4 milligram injection daily) lost the most weight, nearly 5 times more than the placebo group.
    • Researchers suggest that more studies could help fully explore the weight loss potential of semaglutide.

    Other Ways to Lose Weight With Diabetes

    Outside of prescription medicines, there are several lifestyle factors that can be adjusted to help those with diabetes lose weight.

    • Eat a healthier diet. According to the Centers for Disease Control (CDC), those with diabetes should work with their doctor and a dietitian. They can help you learn how to create a healthy, balanced meal plan.  A diabetes-friendly meal plan should focus on healthy carbohydrates such as fruits, vegetables, fiber-rich whole grain foods, and low-fat dairy.  Learning appropriate portion sizes and limiting eating out are other strategies to help you lose weight.
    • Exercise more.  When you exercise, insulin becomes more sensitive. In other words, exercise helps your muscle cells to better use the available insulin. In turn, the insulin works to better take up glucose into the cells and use it as energy during and after activity. This helps lower your blood glucose levels. However, it is important to note that those taking insulin to help control their blood glucose levels should adjust their insulin dosage and carbohydrate intake around the time they exercise to avoid a glucose low, or hypoglycemia.  Check out the American Diabetes Association site or talk to your healthcare provider about ways to avoid hypoglycemia during and after exercise.
    • Drink plenty of water each day to help prevent drinking your calories from sugary drinks. Most of your body is made up of water. Therefore, drinking plenty of water each day can help you maintain optimal health. In addition, people with diabetes need more water when blood glucose levels are high.  Studies show that increased water intake can help those with diabetes better control blood glucose levels.  The average adult should drink about half of your body weight in ounces of water each day. For example, if you weigh 200 pounds, then you should drink 100 ounces of fluid each day, or about 12.5 cups of water. Increased water intake can also help you feel fuller longer and prevent dehydration. In turn, increased water intake can help you manage you weight and increase energy over time.
    • Take diabetes-friendly supplements such as Glucarex by Vita Sciences. Glucarex contains compounds such as chromium, alpha lipoic aicd and cinnamon to help support blood glucose levels. Such ingredients can help support weight loss and a healthy metabolism.

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

    Sources:

    American Diabetes Association (last edited September 25, 2017) “Blood Glucose and Exercise.”

    Centers for Disease Control and Prevention (December 18, 2017) “Eat Well!”

    Diabetes.co.uk (accessed March 19, 2018) “Water and Diabetes.”

    Joslin Diabetes Center (accessed March 19, 2018) “Insulin and Weight Gain.”

    Science Daily (March 18, 2018) “New diabetes drug may help people with obesity lose weight.”


  • Could more fiber improve your diabetes?

    fruits, vegetables, fiber, healthEat your veggies, they say. Whether you are trying to lose weight, improve your blood pressure, or just simply trying to live well, you may be told to eat more fiber in your diet. Fiber is not only good for managing weight or keeping your heart healthy though. A recent study has found that more fiber in your diet may actually help improve the health of those with type 2 diabetes.

    What is fiber?

    Fiber is a type of carbohydrate found in certain foods that is not digested in the body.  Therefore, when consumed, it provides many health benefits such as:

    • making you feel fuller longer
    • slowing down digestion so more nutrients can be absorbed from the foods you eat
    • bulking your stool, in turn helping improve digestive health
    • helping to lower cholesterol levels in the blood

    In addition, fiber intake can help control blood glucose levels. A healthy, balanced diet should include such fiber-rich foods as:

    • fruits and vegetables
    • high-fiber cereals made with bran or whole grains
    • whole grains such as oats, quinoa, or corn
    • high-fiber pastas such as bean, lentil-based, or whole wheat
    • brown or wild rice
    • nuts, nut butters, and seeds such as flax seed, sunflower seeds, and chia seeds

    A study in the New England Journal of Medicine showed that people who consumed 50 grams of fiber each day were able to control their blood glucose levels much better than those who ate far less.  However, since most Americans only consume on average 15 to 18 grams of fiber each day, this task would be impossible. Therefore, most adults should consume between 20 and 35 grams of fiber each day for optimal health. If you consume between 2 cups of both fruits and vegetables each day, you can easily hit this daily goal.

    Fiber and diabetes

    Type 2 diabetes is the type of diabetes that develops when the pancreas makes too little insulin or the body cannot use insulin very well. In turn, people with type 2 diabetes have trouble controlling their blood glucose levels since insulin is a hormone in charge of using glucose for energy in the body.

    Within the digestive system, certain bacteria are in charge of breaking down carbohydrates  in the body. These broken down carbohydrates produce short chain fatty acids that help reduce inflammation in the gut and control appetite. Recent study findings show that a shortage of these amino acids may increase risk of type 2 diabetes.

    A recent study based in China looked at the effect of a high fiber diet on those with type 2 diabetes. One group of adults with type 2 diabetes were given standard dietary recommendations and patient education. The other group was given a high fiber diet. After 12 weeks, the group of patients on the high fiber diet had had greater reduction in their HgA1C, or three month average of blood glucose levels. In addition, their fasting blood glucose levels and weight dropped more than those not on the high fiber diet.

    Other ways to help control your diabetes

    In addition to consuming more fiber, there are several other ways you can help control your diabetes.

    • Know your numbers such as blood glucose levels, HgA1C, blood pressure, and blood cholesterol levels. Keeping track of these numbers will help you see where you stand in terms of heart health and controlling your diabetes. This way, if your numbers are reaching unhealthy levels, then you can take action before complications arise.
    • Stay active for at least 30 minutes a day of moderate activity most days of the week. Moderate activity includes walking, water aerobics, light dancing, and gardening, to name a few. A step counter or fitness tracking device can be helpful to keep track of your movements each day and keep you accountable.
    • Drink plenty of water to stay hydrated. Also, when you are increasing your fiber intake, it is important to drink plenty of water to avoid constipation.  Water is an important nutrient to help flush waste out of the body and keep the body functioning effectively.
    • Meet with your healthcare provider on a regular basis to help control and treat your diabetes and keep track of any risk factors. In addition, your healthcare provider can provide support if you have any questions or concerns in regards to your overall health.
    • Take supplements as needed such as vitamins for any deficiencies you may have as well as supplements such as Glucarex by Vita Sciences. Glucarex contains ingredients such as alpha lipoic acid and cinnamon that have been shown to support healthy blood glucose levels.

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

    Sources:

    Joslin Diabetes Center (accessed on March 12, 2018) “How Does Fiber Affect Blood Glucose Levels?” 

    National Center for Health Statistics (March 2017) “NCHS Nutrition Data.”

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

    Rutgers University (March 8, 2018) “Fiber-fermenting bacteria improve health of type 2 diabetes patients.”


  • Could an earlier diabetes diagnosis lower your heart disease risk?

    heart disease, heart health, heart, cardiovascularHeart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

    Heart disease risk factors

    Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

    • high blood pressure
    • high cholesterol
    • smoking
    • overweight and obesity
    • being inactive
    • excessive alcohol intake
    • diabetes

    Diabetes and heart disease risk 

    A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

    The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

    Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

    How to reduce your risk of heart disease 

    From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

    • Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.
    • Quit smoking or don’t start since smoking constricts blood vessels and increases risk of high blood pressure.
    • Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate  exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.
    • Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.
    •  Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.
    • Take a heart healthy supplement such as Alestra by Vita SciencesAlestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

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

    Sources:

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

    National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke.”

    Sandoiu, A. (February 26, 2018) “Earlier diabetes diagnosis linked to heart disease, stroke.”


  • Could the DASH Diet be the Answer to Your Weight Loss Goals?

    balanced diet, diet, healthy, haert health, fruits, veggies, proteinLike millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow?  There is so much information in the media today making all sorts of weight loss claims.  They may all seem promising, but not all may provide you the nutrients you need to succeed long-term.  However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

    What is the DASH Diet?

    The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

    • Eating plenty of fiber-rich vegetables, fruits, and whole grains
    • Consuming adequate protein daily from minimally processed sources such as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
    • Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils
    • Reducing consumption of sugar-sweetened beverages and sweets

    Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor.  A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

    • 1.0 if you are sedentary, or do little to no activity
    • 1.1-1.2 if you engage in light activity 1-3 times a week
    • 1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week
    • 1.4-1.5 if you are very active, or engage in moderate exercise  closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

    For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

    Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day.  Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health.  Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

    Diet Research

    Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

    A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

    • How easy is the diet to follow
    • the nutritional quality of the diet
    • the safety of the diet long-term
    • the effectiveness of the diet for weight loss
    • the protective quality of the diet against diabetes and heart disease

    The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

    Ways to Make Your New Year’s Goal Become a Reality

    Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

    • Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts.  This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.
    • Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise.  You can do this by:
      • taking walks together during the week
      • attending exercise classes together
      • batch cooking or prepping healthy meals together on the weekend

    In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

    • Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs.  Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.
    • Don’t get caught up in the numbers:  Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to  because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.
    • Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps.  An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.
    • Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time.  Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

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

    Sources:

    American Heart Association (March 2014) “Moderate to Vigorous – What is your level of intensity?”

    American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

    MedlinePlus (January 3, 2018) “What’s Your Best Diet for 2018? Experts Rate Them.”

    MedlinePlus (January 1, 2018) “For a Healthier New Year, Try Making It a Family Affair.”

    MedlinePlus (January 4, 2018) “Need Motivation to Exercise? Try the Buddy System.”

    MyFitness Pal BMR calculator

    National Heart, Lung, and Blood Institute (accessed January 7, 2018) “DASH Eating Plan.”

    National Institutes of Health (January 3, 2018) “DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report.”

    National Institutes of Health: Office of Dietary Supplements (accessed January 8, 2018) “Nutrient Recommendations: Dietary Reference Intakes (DRIs).” 

     

     


  • Could Excess Weight Shorten Your Life?

    age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live an average of 79 years.   However, did you know that a few small lifestyle changes could add years to your life? It was found that for every few pounds you lose you could be adding years to your life.

    A recent study in Nature Communications looked at genetic data from 600,000 people in North America, Europe and Australia. Smoking, body fat, thought processes and the genes related to such can affect life span.

    Of all conditions observed, smoking and traits linked with lung cancer were found to have the greatest impact on reducing life span. Smoking one pack of cigarettes a day over a lifetime can lead to a loss of seven years of life.  However, if a person quits smoking, they can get back those years and live as long as someone who has never smoked.

    Obesity is a common risk factor for heart disease and diabetes. However, body fat percentage and other factors linked with diabetes were found to decrease life span. Two months of life can be lost for every 2.2 pounds of excess body fat. This could be related to the increased risk of obesity-related conditions related to excess weight, but the direct reason for this result is not confirmed.

    Finally, those with an open mind may live longer than those who were not. For every year of studying done beyond school, a year is added to a person’s life. This could be related to those studying more having sharper minds as they age, but it is not confirmed why. By maintaining mental sharpness, you are helping to keep the body’s software up to date which aids in overall wellness.

    Other Ways to Add Years to Your Life

    If you want to add years to your life, there are many things you can do.

    • Eat better:  A balanced diet of fruits and vegetables provide fiber that can help manage weight and keep blood glucose levels stable.
    • Stay active: A good balance of cardio, resistance, and flexibility exercises can help you stay young as you age. Resistance exercises such as lifting weights, working with resistance bands, or performing push-ups, can help maintain lean mass. Lean mass can help keep you more mobile as you age and in turn prevent injury. In addition, lean mass can keep bones and joints strong and improve insulin resistance.
    • Sleep more: While you sleep, the body regulates fluid, blood glucose, levels, and blood pressure. Therefore without the recommended 6-8 hours of sleep a night, you may be putting yourself at risk for chronic disease. If you have trouble sleeping, try  reducing screen time before bed, getting blackout blinds, stop eating and drinking two hours before bedtime, or get a white noise machine. Check with your healthcare provider if pain or other health issues that may be keeping you up at night.
    • Practice preventative health: Be sure to visit your doctor every year or more often to check for chronic disease risk factors. Knowing your numbers such as blood pressure, blood glucose, cholesterol, triglycerides, and vitamin levels are important for health tracking. If any of your numbers are out of range, you could increase risk for chronic disease and decrease quality of life.
    • Take a multivitamin: To ensure you are getting your daily nutrients, try the Zestia multivitamin by Vita Sciences. Zestia contains a combination of fruit and vegetable extracts, probiotics, and digestive enzymes to help support an optimal quality of life.

    Sources:

    Harvard Health Publishing (accessed October 16, 2017) “Tips for  longer life”

    Medline Health News (October 13, 2017) “Good Lifestyle Choices Adds Years to Your Life” 

    National Institutes of Health News in Health (June 2016) “Can You Lengthen Your Life?” 


  • Can Skipping Breakfast Impact Your Health?

    breakfast, egg, vegetable, whole grain, fruit, milkDo you skip breakfast? Does your busy schedule make it hard to eat in the morning? Are you just not hungry in the early hours of the day? You may have heard that breakfast is the most important meal of the day.  Recent research has found that this may be true. Skipping your morning meal can deprive your body of many important nutrients vital to overall health.

    Health benefits linked with eating a morning meal include better focus, more energy, lower risk of heart disease and diabetes, among other things. However, a 2011 study found that it is not just important that you eat breakfast, but what you eat at breakfast.

    What is a healthy breakfast?

    A 2011 study by the Institute of Health and Society in Worcester, UK found that it is lower glycemic and higher protein foods at breakfast that will provide the most health benefits. Therefore, swap out your coffee cake or sugary cereal for more nutrient-dense foods. Recommended morning breakfast protein sources include eggs, legumes, nuts, seeds, fish, and poultry. Also, protein from soy, hemp, and pea protein powders can provide a great non-dairy source of protein.  In addition, cottage cheese and protein-rich Greek yogurt are great morning meal options. It is suggested that 30 grams of protein should be eaten at your morning meal to provide an adequate energy source.

    Along with protein, you should balance out your morning meal with complex carbohydrates for fiber.  Such fiber-rich foods may include high-fiber cereals such as bran or oatmeal. Other fiber-rich carbohydrates may include low-glycemic fruits such as berries, grapes, or citrus fruits.  Also, you could add non-starchy vegetables to your breakfast such as peppers, onions, or leafy green vegetables in your omelette. You could also add spinach leaves, kale, or carrots to your morning smoothie with a scoop of plant-based protein powder and some berries.

    Recent research

    A more recent study in the British Journal of Nutrition has found that those young people who skipped breakfast were more likely to be low in nutrients such as folate, calcium, iron, and iodine. Nearly a third of students who skipped breakfast had low iron intake versus 4-percent who did eat in the morning. Similar findings were found for calcium intake. One-fifth of students who did not eat breakfast had low calcium intake versus 3-percent of those who did eat a morning meal.

    The Centers for Diseases Control have found that students who eat a morning meal have improved performance in school. Students who eat breakfast tend to have better focus, attendance, grades, and memory compared to those who skip.  It is likely that adults would have the same benefits from eating breakfast. However, more studies would need to be done in such age groups to confirm this theory.

    Filling in the Nutrient Gaps

    If you find that you are not getting a morning meal in each day, here are some ways to ensure you are getting all of your nutrients during the day.

    • Have healthy snacks available with you at all times. Fiber-rich nuts and seeds, protein-rich jerky and protein bars, as well as freeze-dried fruit are healthy snacks that do not need refrigeration. Keep these snacks in your car, purse, backpack, or at work to make sure you always have nutritious sources of energy on hand.
    • Carry an emergency protein shake with you on-the-go. Pre-prepared protein shakes and waters can provide portable nutrition.  If you don’t have time to sit down and eat a solid meal in the morning, you can at least sip your meal while sitting in traffic or during your morning class or meeting. There are many non-dairy sources of protein drinks for those who may have a dairy intolerance.
    • Take a multivitamin daily to fill in the nutrition gaps. Ask your doctor to test for such important vitamins as B12, vitamin D, and iron.  If you are low in any of these vitamins, taking supplements may be necessary to get your health up to speed.  In the meantime, it doesn’t hurt to take a multivitamin daily. A great multivitamin choice is Zestia by VitaSciences.  Zestia contains a comprehensive vitamin profile, 45 fruits and vegetables, a superfood complex, and probiotics to help support optimal health.

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

    Sources:

    Centers for Disease Control (May 2014) “Health and Academic Achievement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017414/

    Kamada, I., et al. (2011) “The impact of breakfast in metabolic and digestive health.” Gastroenterology and Hepatology from Bed to Bench, 4(2):76-85.

    Medline Health News (August 17, 2017) “Young Breakfast Skippers Lack Vital Nutrients” https://medlineplus.gov/news/fullstory_167879.html