Category Archives: cardiovascular

Could a vegan diet improve your mood and your diabetes?

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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?

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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 study. J Affect Disord., 244:25-32.

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

Lower stroke risk with healthy living

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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 stroke, 20(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.”

 

 

Can healthy fats help your anxiety?

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

 

What are healthy fats?

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

Healthy fat intake and anxiety

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

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

Other ways to help reduce anxiety

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

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

-written by Staci Gulbin, MS, MEd, RD

References:

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

Lattari, E., Budde, H., Paes, F., Neto, G. A. M., Appolinario, J. C., Nardi, A. E., … Machado, S. (2018). Effects of Aerobic Exercise on Anxiety Symptoms and Cortical Activity in Patients with Panic Disorder: A Pilot Study. Clinical Practice and Epidemiology in Mental Health : CP & EMH, 14, 11–25. http://doi.org/10.2174/1745017901814010011

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

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

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

 

 

 

Could the Meditterranean diet provide longer life?

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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 Today, 52(5), 208–222. http://doi.org/10.1097/NT.0000000000000228

 

Can cardio exercise boost metabolism better than strength training?

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exercise, healthAny kind of movement is good for health. Studies have shown time and again that sitting is bad for health. But, is one kind of exercise better than the other when it comes to weight loss? This is a controversial topic since some studies show that strength training can keep calories burning long after your workout. However, a recent study has shown that cardio exercise may actually be better than strength training in boosting metabolism.

Cardio exercise versus strength training

Cardio exercise, or aerobic activity, is a type of exercise that gets your heart rate up. It gets you to breathe faster and deeper, in turn getting more oxygen in your blood. Cardio exercise is best known for improving the overall health of your heart and lungs. Experts recommend that you engage in some cardio exercise for at least 30 minutes a day for most days of the week.

Types of cardio exercises include walking, running, cycling, swimming, team sports, and dancing, to name a few. Cardio exercises are known for burning more calories per minute than strength training and is also great for stress management. Not to mention that cardio training can help reduce risk of chronic diseases like heart disease and diabetes.

On the other hand, strength training exercises aim to increase your bone and muscle strength. Examples of such exercises include free weight exercises or resistance training like push-ups, to name a few.

Research has found that strength training can help you burn an additional 25-percent of calories you burned during your workout even after you have finished your workout. Therefore, if you burn 100 calories during your strength training workout, then you will burn an additional 25 calories in the hours after your workout for a total of 125 calories burned.

Typically, it is recommended to balance out your fitness routine with both cardio and strength training exercises. This will ensure you can reap the benefits of both types of exercises.

Cardio for faster metabolism

Recent research looked at the effects of cardio and strength training exercises on certain health markers. Two groups of people had either a 60-minute cardio or 60-minute strength training workout to complete. After the workout, their blood was tested for lactic acid, blood sugar, bile, and hormone levels.  Study results show that those who did the cardio exercise had higher levels of the hormone FGF21. This hormone plays a role in boosting metabolism. Those who did the cardio workout had tripled their FGF21 level from baseline, while those who did strength training saw no increase.

Other ways to boost metabolism

Besides boosting your cardio routine, there are other small changes you can make to your lifestyle to speed up your metabolism.

  • Spice up your diet: Research shows that capsaicin, the active  component of chili peppers, can increase calorie burning by 50 calories a day.
  • Take a metabolism boosting supplement:  Sometimes a supplement that supports the thyroid may help boost metabolism. An example of this is Thyradol by Vita Sciences. Thyradol contains ashwagandha that helps enhance levels of the thyroid hormone T4. You should contact your healthcare provider before starting any new supplement.
  • Eat more harder to digest foods: Foods that are more complex in their structure can help the body burn more calories during digestion. This is called diet-induced thermogenesis.  Foods higher in fiber and protein are examples of such foods. Foods that are more refined, like processed carbohydrates, will not have this same effect. Therefore, aim for eating lots of complex carbohydrates like high fiber fruits and vegetables that have a 20-percent thermic effect.  This means that for every 100 calories of these foods you eat, your body will use 20 calories to break down and digest these foods. Aim for at least 2 cups of fruits and vegetables each day. Also, be sure to consume plenty of protein from animal and/or plant-based sources., which have a 30-percent thermic effect.

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

References:

Healthline (accessed August 29, 2018) “Metabolism Boosters: Weight Loss Fact or Fiction?”

Mayo Clinic (August 10, 2017) “Fitness training: elements of a well-rounded routine.” 

Petter, O. (August 25, 2018) “Cardio Boosts Metabolism More Than Strength Training , Study Claims.” 

Plosser, L. (accessed August 29, 2018) “Cardio vs. Strength Training: Which One is Most Effective?”

Williams, J. (October 3, 2017) “How Many Calories Does Digestion Use Up?” 

Could chocolate be heart healthy?

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chocolate, cacao, antioxidant, heart healthCould it be?  Could the delicious sweetness of chocolate actually be good for you? The answer is yes, but in moderation.  Chock full of antioxidants, this delicious treat may be able to help you combat heart disease.  A recent study has shown that moderate consumption of chocolate can reduce risk of heart disease.

Where does chocolate come from?

Chocolate has been enjoyed for thousands of years as far back as the ancient Mayan and Aztec civilizations. They revered this delicious treat as the “food of the gods” and Central American Mayan Indians drank a spicy drink made from roasted cacao beans. Chocolate was enjoyed exclusively in this liquid form until Victorian times when it was devised as a solid food treat.

The basic form of solid chocolate is made from cocoa, cocoa butter from the cocoa bean, and sometimes up to 5-percent vegetable fat. More processed and lesser quality products will usually contain more fat and sugar and less cacao.

Chocolate and heart health

A recent meta-analysis study looked at 23 studies with over 400,000 adults, with 35,000 cases of heart disease.  Study results show that eating chocolate in moderation may actually reduce heart disease risk. When talking about moderate consumption of chocolate, this study defines it as 100 grams of chocolate per week. This is equal to about 2 standard chocolate bars.  When chocolate consumption exceeded 100 grams per week, chronic disease risk such as stroke risk and heart disease risk started to increase.

When choosing to consume chocolate as part of a heart healthy diet, be sure to look at the ingredients label.  Try to choose chocolate foods that are lower in sugar and higher in cacao. This is because added fat and sugar can make chocolate higher in calories with no real added nutrient benefit.

A higher cacao content can increase the concentration of antioxidants in chocolate. Cacao beans contains antioxidants known as flavonoids that are also found in various fruits and vegetables. These antioxidants can help improve blood pressure as well as improve blood flow to the heart. This in turn can help reduce risk of heart disease and related chronic diseases. Therefore, lean towards higher cacao percentage (around 70-percent or higher) and lower sugar content for the most health benefit.

Other heart healthy tips

Besides eating chocolate for heart health reduction, which is perhaps the most delicious medicine ever, there are other steps you can take to reduce your risk.

  • Eat plenty of colorful fruits and vegetables every day. This is because fruits and vegetables contain a slew of different antioxidants that can lower oxidative stress in the body’s cells. when you reduce the oxidative stress in the body, then you lower the risk of cell damage. When less cells are damaged, you can lower your chronic disease risk. Therefore, you should try to get at least 2 cups each of fruits and vegetables each day (or more!) for optimal health benefit.  Also, add in more fruits and vegetables for in-between meal snacks instead of sweets to help increase your total fiber and nutrient intake daily.
  • Stay active every day. This doesn’t mean you have to train for a marathon or attend boot camp classes. Just try to get your muscles moving every day by taking walks, going outside and gardening, or visiting your local community center for aerobic or dance classes each week.  A healthy level of activity would be to get at least 30 minutes each day of moderate activity for at least 5 days a week. You can do this exercise in shorter segments. Five minutes here and ten minutes there all counts towards this 30 minutes. And moderate activity is any exercise that increases your rate of breathing a bit and where you can carry a conversation, but can’t sing.
  • Take a heart healthy supplement each day. Sometimes the food you eat does not provide all the nutrients you need to stay your healthiest. In some cases, you may have vitamin deficiencies such as vitamin D or B12 deficiency that could affect your overall health status and well-being. That is why a multivitamin may be the right choice for you to help fill in the nutrition gaps. An example of a great multivitamin is Zestia by Vita Sciences. Zestia provides a comprehensive formula of 45 fruits and vegetables, a daily dose of a variety of essential vitamins and nutrients, as well as probiotics.

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

References:

Cadbury (accessed August 15, 2018) “What is chocolate?”

Ren, Y., et al (2018) “Moderate consumption of chocolate may reduce CVD risk.” 

Free your gut from inflammation with probiotics

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

What is inflammation?

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

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

What are probiotics?

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

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

How can I benefit from probiotics?

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

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

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

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

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

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

References:

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

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

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

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

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

 

Could exercise reduce inflammation in the body?

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exercise, inflammation, health, obesityWhether you walk, run, swim, cycle, or dance, exercise is a great way to keep your heart in tip top shape.  Exercise is also recommended for weight loss, controlling blood glucose levels, and even for helping reduce stress by releasing endorphins.  Recent research has shown that exercise may also be good for reducing inflammation in the body, and in turn reducing your risk for many chronic diseases.

Inflammation and oxidative stress

Inflammation is the body’s response to injury or infection that results in redness, swelling, and painful. It is part of the body’s immune response to such foreign bodies or substances. Inflammation can lead to oxidative stress, which can damage cells and in turn increase risk of chronic disease states.

Exercise and Inflammation

A recent study in the Journal of Physiology looked at the impact of exercise on the health of obese individuals.  Inflammation has been linked to many obesity-related conditions such as diabetes and heart disease. Therefore, exercise therapy to reduce weight and improve heart health may reduce such inflammation.

A group of young, obese adults participated in a six-week exercise program that involved three 60-minute bicycling or treadmill-running sessions each week. Blood samples taken at the start and end of the study. These samples reveal that the exercise regimen produced a decline in stem cells that create the blood cells responsible for inflammation.  This study shows promise that exercise may help obese individuals to reduce risk of chronic disease as well as others with inflammatory disease status. However, further study of the effects of blood changes on energy consumption, fat storage, and other inflammatory conditions is warranted.

Other ways to decrease inflammation

Besides exercise, inflammation can be reduced in the body in various ways. Oxidative stress, which is linked to inflammation, can be reduced by diet changes and improvements in gut health as well. Here are some ways you can reduce inflammation through your daily intake.

  • Plant-based diets have shown to decrease inflammation. A 2016 study found that a plant-based diet can help reduce levels of the inflammatory marker C-reactive protein in the body.  Research suggests that plant-based foods such as fruits, vegetables, and nuts contain antioxidants that help reduce oxidative stress in the body.  Therefore, be sure to add in plant-based foods in your diet at each meal to help reduce inflammation in the body.
  • Stay as natural as possible in your diet. Try to consume mostly whole plant-based foods versus processed foods so you can get the full antioxidant benefit.  In addition, additives and preservatives in processed foods may increase oxidative stress in the body.
  • Quit smoking or don’t start. Smoking of any kind can introduce chemicals into the body that can cause oxidative stress. Not to mention that smoking can increase blood pressure and heart disease risk by constricting blood vessels.
  • Reduce pollutant and other stress exposure. Staying out in the sun for too long without protective clothing or mineral-based sunscreen can increase oxidative damage to cells.  Also, exposure to pollutants such as car exhaust, industrial smoke, and other chemical-based substances can increase oxidative stress. Therefore, try to reduce your exposure to such things to decrease inflammation in the body.
  • Probiotics may help decrease inflammation. More and more research shows that taking probiotics daily can help reduce oxidative stress in the body. Different probiotic strains can have different impacts on health. However, many probiotic strains have proven to possess ant-inflammatory qualities. Inflammatory conditions like acne and eczema, inflammatory bowel disease, and high cholesterol can improve with probiotic use. An example of a probiotic with a diverse array of strains is Biovia 30 by Vita Sciences which contains 30 billion colony forming units (CFU) to help promote digestive health. Therefore, consider adding a probiotic to your daily routine to help improve your overall health inside and out.

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

Sources:

Biswas, S.K. (2016) “Does the Interdependence between Oxidative Stress and Inflammation Explain the Antioxidant Paradox?” Hindawi Publishing Corporation, Volume 2016, Article ID 5698931, 9pp.

Bjorklund, MD, G. and Chirumbolo, Ph.D., S. (January 2017) “Role of oxidative stress and antioxidants in daily nutrition and human health.”

Eichelmann, F., Schwingshackl, L., Fedirko, V., and Aleksandrova, K. (November 2016) “Effect of plant-based diets on obesity-related inflammatory profiles: a systematic review and meta-analysis of intervention trials.” Obesity Reviews, 17(11): 1067-1079.

Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.”

National Center for Complementary and Integrative Health (accessed June 26, 2018) “Probiotics: In Depth.”

NIH News in Health (May 2017) “Keeping Your Gut in Health.”

Preidt, R. (June 20, 2018) “Exercise May Ease Inflammation Tied to Obesity.” HealthDay.

The Top 5 Ways to Lower Your Heart Disease Risk

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

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

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

 

 

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

Sources:

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

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

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