Category Archives: supplements

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

 

 


  • Is there a link between diabetes and depression?

    depression, mental health, anxiety, healthDepression on its own can be a very challenging condition to deal with. This diagnosis not only affects the mind, but can affect the body as well. It can make everyday tasks difficult to deal with such as sleeping, working, and even eating. Because of the effect of depression on eating behaviors, weight gain or loss can occur through appetite changes unrelated to diet.  Not only that, but because of the many lifestyle changes that come with a diabetes diagnosis, depression is seen two to three times more often in such patients than those without diabetes. A recent study looked at how diet and exercise factors can affect the relationship between depression and metabolic syndrome.

    What is depression?

    We all may feel depressed from time to time. However, a diagnosis of depression is a chronic display of such feelings that can affect daily life, relationships, and can cause both psychological and physical symptoms. If the following symptoms occur for two weeks or more, then you should see a doctor for possible diagnosis and treatment of depression.

    • Feeling sad or having a depressed mood
    • Loss of interest in activities once enjoyed
    • Changes in appetite
    • Weight loss or gain unrelated to dieting
    • Trouble sleeping or sleeping too much
    • Loss of energy or increased fatigue
    • Slowed movements and speech
    • Feeling worthless or guilty
    • Difficulty concentrating or making decisions
    • Thoughts of death or suicide

    Conditions related to the thyroid, nutrient deficiencies, or tumors of the brain can mimic symptoms of depression. Therefore, such underlying causes should be ruled out by a qualified healthcare provider.

    Metabolic syndrome and depression

    Metabolic syndrome is the name for a group of risk factors that can increase a person’s risk of chronic diseases like diabetes and stroke.

    • A waist circumference of more than 35 inches for women and 40 inches for men
    • A triglyceride level of 150 mg/dL or higher
    • An HDL cholesterol level of less than 50 mg/dL for women and less than 40 mg/dL for men
    • A blood pressure of 130/85 mmHg or higher
    • A fasting blood sugar level of 100 mg/dL or higher

    Research shows that there is a relationship between those with depression and metabolic syndrome.  A recent study looked at this relationship to see what exactly is causing it. Researchers looked at data from over 64,000 adults. Study results show that those with depression are highly linked to a high fat, high sugar diet regimen and low levels of physical activity.

    Researchers suggest that diet and exercise may link depression and metabolic syndrome. However, they also state that inflammation and genetic factors have a greater causal link between the two conditions. Inflammation can develop as a result of the stress on the brain due to depression that may cause an imbalance in gut microbiome. This link is a theory known as the gut-brain axis. This in turn, could cause inflammation in the body that could increase risk of chronic diseases like heat disease and diabetes.

    How to lower risk of metabolic syndrome

    Besides diet and exercise, you can use the tips below to help lower your risk of metabolic syndrome.

    • Add more fruit and vegetables to your diet: More fruits and vegetables means more antioxidants. And more antioxidants in your diet means more anti-inflammatory power. In turn, you can help reduce inflammation in your body by adding more colorful fiber sources to your plate at each meal.
    • Move more: Exercising at least 30 minutes a day for most days of the week can help you manage your weight. It can also help you manage stress and strengthen your heart. All of these factors can help reduce inflammation in your body and lower chronic disease risk.
    • Stop smoking or never start: Smoking can constrict blood vessels and in turn can increase heart disease risk. Therefore, if you already smoke, visit Smokefree.gov to quit. If you have never started smoking, then don’t. Your body will thank you.
    • Take a daily supplement: If you are deficient in nutrients, then this could put you at risk for conditions like depression that have an inflammatory link.  Certain supplements can also help you gain better control over your blood glucose levels too. Glucarex by Vita Sciences is one such supplement that uses chromium, alpha lipoic acid, and cinnamon to help support weight loss, metabolism, and blood glucose levels.

     

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Psychiatric Association (January 2017) “What is Depression?”  Physician Review By: Ranna Parekh, M.D., M.P.H.

    Matta J, Hoertel N, Kesse-Guyot E, et al. (2019) Diet and physical activity in the association between depression and metabolic syndrome: Constances studyJ Affect Disord., 244:25-32.

    National Heart, Lung, and Blood Institute (accessed November 6, 2018) “Metabolic Syndrome.”


  • Lower stroke risk with healthy living

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

    What is stroke?

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

    Stroke risk and healthy living

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

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

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

    Ways you can live your healthiest life

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

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

    -written by Staci Gulbin, MS, MEd, RD

    References:

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

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

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

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

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

     

     


  • Could healthy fats help promote healthier aging?

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

    What are omega-3 fatty acids?

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

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

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

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

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

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

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

    Omega-3 fatty acids and aging

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

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

    Other ways you can age healthier

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

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

    -written by Staci Gulbin, MS, MEd, RD

    References:

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

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

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

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

     

     

     


  • Can intermittent fasting help those with diabetes?

    intermittent, fasting, health, weight loss, dietDiabetes can be a tough disease to manage. From doctor’s visits to medications to daily blood glucose checks, it can be a lot to juggle for anyone. Not only that, but having diabetes means diet changes that can make every meal or snack a challenge.  Counting carbohydrates and reading labels can become a new task to take on every time you buy groceries. This can be time-consuming and can also make social events stressful.

    But what if someone told you that by simply cutting back on the hours you eat, you could help control your diabetes better? A recent study shows that intermittent fasting may be a new treatment for type 2 diabetes control.

    What is intermittent fasting? 

    Intermittent fasting (IF) is a way of eating that involves extended periods of fasting coupled with periods of eating. The theory behind IF is that during fasting, your body will have time to heal.  In any case, cutting back on the hours you eat during the day can help reduce snacking and in turn total calorie intake. This can help with controlling weight and any conditions related to weight like diabetes and heart disease.

    There are several forms of intermittent fasting.  All forms of IF are focused on helping  your body adapt to less eating hours each day. The three major forms of IF include:

    • Alternate day fasting: This type of fasting consists of one day of no food restriction followed by a day of only eating one meal equal to 25-percent of your daily calorie needs. Your daily calorie needs would be the number of calories your body needs to maintain your current weight.
    • The 5:2 fasting regimen: This regimen involves 2 days of whole day fasting each week. On these non-consecutive fasting days, you would consume no more than 25-percent of daily calorie needs. The other five days would consist of no food restrictions. However, healthy eating within your daily calorie needs is suggested for the most benefit.
    • Time-restricted feeding: This regimen is most common with those following an IF lifestyle. It involves setting a fasting period as part of your daily routine. When you are starting out on this regimen, you may have just 12 hours of fasting. Therefore, if you stopped eating at 9 pm every night, you wouldn’t eat again until 9 am the next morning. This 12:12 regimen of fasting would help your body used to the idea of not eating as long.  Over time, you can extend your period of fasting as you choose. A popular form of this diet is the 16:8 diet, which involves 8 hours of eating and 16 hours of fasting.

    When following an IF regimen, your eating hours should still consist of healthy eating. If you continue to consume lots of high sugar and highly processed foods, then you will not gain the most health benefit. Therefore, during eating hours you should consume mostly whole foods and a balanced diet low in sugar and refined carbohydrates.

    Intermittent fasting and type 2 diabetes

    A recent study looked at the effect of IF on type 2 diabetes control. This small study involved three patients observed over several months.  Patients had six hours of diabetes education and insulin adjustments at the start of the study. They were then instructed to follow three 24-hour fasting periods each week. On fasting days the patients only consumed dinner.  Then on non-fasting days they consumed lunch and dinner. A low-carbohydrate eating regimen was recommended for all meals during the study period.

    Patients had an exam twice a month with labs, medication changes, and insulin adjustments completed as warranted. After several months, all of the patients were able to discontinue their insulin. Two of the patients were also able to discontinue their diabetes medication.  Also, all three patients had improvements in their body mass index, waist circumference, and HgA1C levels. This study warrants further research on a larger scale to see if IF could help those with type 2 diabetes.

    Other ways to control your type 2 diabetes

    Besides changing your diet, there are other things you can do to help control your type 2 diabetes. Read below for some simple steps you can make in your lifestyle today. These small steps can make a big difference in helping to control your type 2 diabetes.

    • Stay active: Moving more each day can help to keep your blood glucose levels stable and manage your weight. In turn, this can help you to better control your type 2 diabetes. Therefore, try to be active for 30 minutes total each day for most days of the week. This could involve walking, biking, aerobics, dancing, cleaning house, or swimming, among other things.
    • Visit your doctor regularly: Visiting your doctor every 3 to 6 months can help you stay healthy. Your doctor can also check your labs and adjust your medication as needed to help you control your diabetes better.
    • Take a daily diabetes-friendly supplement: Taking a daily supplement to help with blood sugar control may also be helpful. A supplement like Glucarex by Vita Sciences can naturally support metabolism, weight loss, and blood glucose control. It does this through natural ingredients like chromium, cinnamon, and alpha lipoic acid that have shown to help support healthy blood sugar levels.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Furmli, S., Elmasry, R., Ramos, M., and Fung, J. (2018) “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.” BMJ Case Reports, doi:10.1136/bcr-2017-221854

    Harvard T.H. Chan School of Public Health (accessed October 14, 2018) “The Nutrition Source: Diet Review: Intermittent Fasting for Weight Loss.”

    National Institute of Diabetes and Digestive and Kidney Diseases (May 2017) “Type 2 Diabetes: What is Type 2 Diabetes?”

     

     


  • Could vitamin D be the key to preventing obesity?

    vitamin D, supplement, health, obesity, heart healthObesity is a growing problem around the world today. Along with these growing statistics is also the growing amount of diet and exercise programs trying to help people lose weight. Recent research shows though that diet and exercise may not be the whole solution to the obesity issue. Vitamin D, also known as the sunshine vitamin, may be the key to helping people lose weight and lower risk of chronic disease.

    What is vitamin D?

    Vitamin D is a fat-soluble vitamin that you can soak in from the sun as well as from a few food items. Since it is not found in many foods, it is important to get this vitamin from the sun. Therefore, if you do not go outside often for any reason or if you live in an area that is very cloudy, you may have to take a supplement.

    Foods you can eat to get this sunshine vitamin include fatty fish like salmon, tuna, and mackerel. You can also get small amounts in beef liver, egg yolks, or cheese.  Also, some milks or orange juices may be fortified with the vitamin.

    The recommended daily intake of vitamin D is 800 IUs, or international units. When you go to the doctor, you can ask to have your levels of the vitamin checked.  It is not usually a part of the standard lab tests.  Your blood level of vitamin D should be at least 30nmol/L, but ideally around 50 nmol/L.  If it is less than this number, your doctor may put you on a supplement regimen to help bring up your levels of the vitamin.

    You can also buy vitamin D supplements on your own such as Maxasorb by Vita Sciences. Maxasorb provides 2000 IU’s of vitamin per dose. This formula provides vitamin D3 as well as vitamin E and moisturizing aloe in an easy to apply cream to help support immunity and well-being.

    Those at risk for vitamin D deficiency include:

    • older adults
    • those with limited exposure to the sun
    • people with dark skin
    • those with fat malabsorption conditions like inflammatory bowel disease
    • those who have had gastric bypass surgery
    • breastfed infants

    Those who are deficient may be at risk for bone health issues like osteoporosis. Also, as current research shows, vitamin D deficient individuals may also be at risk for developing obesity.

    Vitamin D and obesity

    A recent study looked at the effect of vitamin D on overweight and obese children and adolescents. Study results show that those children who were given vitamin D supplements daily for 12 months had lower body mass index (BMI), body fat, and improved cholesterol levels as compared to those who were not supplemented. Researchers suggest that vitamin D supplements may be able to help youth reduce their risk of chronic disease as adults.

    Other ways to reduce disease risk

    Besides keeping your vitamin D levels healthy, there are other things you can do now to help reduce your chronic disease risk.

    • Stay active: You should try to be active most days of the week for at least 30 minutes a day. This can include walking, gardening, cleaning house, swimming, cycling, or any other movement that gets your heart rate up a bit. Exercise is not only great for heart health, but can also help you expend energy to help you sleep better at night and also can help you manage stress and anxiety.
    • Get plenty of sleep: The average adult should get at least 7 to 9 hours of sleep each night for optimal health. This is because during bedtime your body works to regulate hormones, fluids, blood pressure, and many more processes.
    • Quit smoking or don’t start: Smoking can constrict blood vessels and in turn increase your risk of heart disease. Therefore, if you don’t already smoke, don’t start. If you do smoke, visit smokefree.gov for resources to help you quit.
    • Limit drinking alcohol: Research has shown that alcohol can increase triglycerides, or fat, in the blood. It can also increase risk of high blood pressure and other heart health issues. Therefore, limit your alcohol intake to no more than the recommendation of one standard drink a day for women or two a day for men. One standard drink is equal to about 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of hard liquor.
    • Manage stress: Stress and anxiety can get your blood pressure high and can also impact other healthy lifestyle choices you want to make. Therefore, work on getting your stress levels down. You can do this by talking to a counselor, doing some yoga or meditation, or practicing relaxation breathing. Reducing stress can also reduce emotional eating, increase your energy, and can make you feel better overall.

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

    References:

    American Heart Association (August 15, 2014) “Alcohol and Heart Health.”

    American Heart Association (accessed October 3, 2018) “Be Healthy for Good with Life’s Simple 7 Infographic.”

    Anxiety and Depression Association of America (accessed October 3, 2018) “Physical Activity Reduces Stress.”

    Hindustan Times (September 28, 2018) “Vitamin D supplements can help obese children lose weight.”

    National Institutes of Health Office of Dietary Supplements (September 18, 2018) “Vitamin D.”

    National Sleep Foundation (accessed October 3, 2018) “Why Do We Need Sleep?”


  • 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.”


  • Could turmeric help prevent glaucoma?

    Tunnel vision is usually used to describe someone with a narrow point of view. Taken literally however, it can describe the type of vision that results with untreated glaucoma.  With eye injury prevention month coming to a close next week, it seemed right to talk about ways to prevent glaucoma. This is because those with eye injury are at a higher risk of developing this condition.  A recent study has found that turmeric, a natural spice, may be the golden ticket to potentially prevent glaucoma and preserve eye health.

    glaucoma, eye, vision, healthWhat is glaucoma?

    Glaucoma is not just one eye condition. However, it is a group of eye diseases that damage the optic nerve and can cause vision loss and blindness. Research suggests that eye pressure is a major cause of the vision loss caused by glaucoma.

    Another risk factor of optic nerve damage, and in turn, glaucoma, is high blood pressure. Even though it may seem unrelated to eat healthy to keep your eye healthy, there are blood vessels in your eye that get their blood flow from the heart. When high blood pressure constricts blood flow, it can cause pressure in the eye. In turn, this can cause vision issues.

    Turmeric and glaucoma prevention

    When you consider the heart health component of vision health, then turmeric as a preventive treatment makes sense. This is because turmeric is a natural anti-inflammatory agent.  Since heart health issues stem from increased inflammation, then turmeric may very well benefit such conditions.

    Turmeric is a root plant grown throughout Asia and Central America. It is an important part of ayurvedic medicine as a treatment for inflammatory-related conditions like pain, fatigue, arthritis, and breathing problems.  Curcumin is the active ingredient in turmeric due to its antioxidant properties which help prevent cell damage that can lead to chronic disease.  Although it is consumed as a spice in foods, turmeric can also be consumed in tablets, capsules, tea, or extracts.

    A recent study shows that eye drops containing curcumin may help treat or prevent glaucoma. A rat study found that twice-daily use of the curcumin drops for three weeks helped reduce retinal ganglion cell loss.  In other words, the eye drops helped preserve the cells in charge of delivering visual information from the eye to the brain.  This study suggests that curcumin eye drops may be a treatment or preventive treatment for those at risk for glaucoma upon further study.

    How to help eye health

    Besides curcumin, there are things you can do today to help improve eye health.

    • Eat right by consuming lots of antioxidant rich fruits and vegetables every day.  This will help reduce inflammation in the body and in turn keep your eyes healthy.
    • Keep your weight in a healthy range since obesity can increase risk of diabetes, which can in turn increase risk of vision loss.
    • Protect your eyes with sunglasses or other eyewear like goggles or safety glasses. This is because you can prevent eye injury from sports or work accidents if your eyes are protected. Also, shielding your eyes from the UV rays of the sun can reduce eye damage.
    • Quit smoking or don’t start since it can constrict blood vessels. This can in turn negatively affect blood vessel health of the eye and increase risk of eye diseases.
    • Reduce screen time each day since looking at a computer, television, or phone screen too much without taking a break can put strain on the eyes. Therefore, experts suggest taking a break from the screen every 20 minutes by looking 20 feet in front of you for 20 seconds.
    • Take a eye health supplement daily like Ocutain by Vita Sciences. Ocutain contains antioxidants such as lutein and beta carotene that can benefit vision health.

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

    References:

    Boyd, K. (April 13, 2018) “Who is at risk for glaucoma?” American Academy of Ophthalmology Online.

    National Center for Complementary and Integrative Health (accessed July 24, 2018) “Turmeric.”

    National Eye Institute (September 2015) “Facts About Glaucoma.”

    National Eye Institute (accessed July 24, 2018) “Eye Health Tips.”

    Science Daily (July 24, 2018) “Turmeric-derived eye drops could treat glaucoma: study.”