Category Archives: obesity

Can intermittent fasting help those with diabetes?

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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?

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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 it be that men have weight loss faster than women?

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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 you work schedule be hurting your gut health?

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

What is circadian rhythm?

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

Circadian rhythm and gut health

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

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

How to help your gut health

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

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

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

References:

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

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

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

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

 

Eat more vegetables to improve diabetes health

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

What are your “numbers”?

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

Why are vegetables so important?

Vegetables are important for many reasons.

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

Diabetes and plant-based food research

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

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

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

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

References:

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

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

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

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

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

 

 

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

alternative medicine, antioxidant, blood pressure, Blood pressure, cardiovascular, diabetes, diabetes medicine, exercise, fiber, Health News, healthy fats, heart health, high cholesterol, hypercholesterolemia, hypertension, medication, medicine, obesity, stress, stroke, weight loss, yoga, , , , , , ,

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.” 

Could trans fats increase your heart disease risk?

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

What are trans fats?

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

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

What foods contain trans fats?

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

Trans Fat Ban by 2023

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

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

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

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

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

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

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

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

Stick to healthy fats

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

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

Other ways to reduce risk of heart disease

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

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

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

Sources:

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

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

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

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

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

 

Exercise to lower high blood pressure is not a popular idea

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blood pressure, heart health, hypertension, doctor, healthNearly half of all Americans have high blood pressure, or hypertension. Having hypertension can put you at increased risk for heart disease and stroke, which are two of the top five leading causes of death in the United States. Therefore, it is important that if you have high blood pressure that you should work to be more heart healthy to prevent chronic disease. This usually includes eating a heart healthy diet and exercising. However, a recent survey shows that exercise is the last thing people want to do to try and lower their blood pressure.

About High Blood Pressure

High blood pressure occurs when the force of blood through your blood vessels is too high.  When you go to the doctor to get your blood pressure checked, they look at two different numbers:

  • Systolic blood pressure, which is the top number of your blood pressure reading. This number is the force of the blood at each heart beat, or contraction.
  • Diastolic blood pressure, which is the bottom number of your blood pressure reading. This number is the force of blood through your vessels in between contractions.

High blood pressure reading is 130 over 80 mmHg.  It used to be 140 over 90 mmHg, but was changed last year since it was found that those people who were at the time considered borderline hypertensive would be more likely to start helpful treatment for their blood pressure if diagnosed at this stage of hypertension.

Blood Pressure Survey

Researchers at Yale University performed a survey to find out what lifestyle interventions people were most likely to engage in to lower their blood pressure. Those people taking the survey had to choose from four options: taking a pill, drinking one cup of tea each day, exercising or getting a monthly or semi-annual injection. It was found that most people, about 79-percent would be willing to take a pill to get one extra month of life, while 78-percent would be willing to drink a cup of tea daily.  Furthermore, about 96-percent of people were willing to do either of these activities to gain five years of life. Exercising was one of the least popular interventions, slightly above taking a monthly injection, to lower blood pressure.

Other Ways to Lower Blood Pressure

Although exercise is a great way to gain and maintain heart health, there are other lifestyle factors you can tweak to improve your blood pressure.

  • Lose weight: Losing weight is not an easy thing to do. However, just a small amount of weight loss, like 10 pounds, could help lower your blood pressure.
  • Eat a heart healthy diet full of fiber-rich whole grains, fruits, and vegetables, and lean proteins. Also, lower your intake of processed, salty and sugary foods to help improve your heart health.
  • Lowering alcohol intake to no more than one standard drink a day for women or two standard drinks a day for men can help your blood pressure. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
  • Quit smoking or don’t start since smoking can narrow blood vessels. In turn, this can make it harder for the heart to get the oxygen and nutrient rich blood to the rest of the body. Therefore, smoking not only puts your heart at risk, but the health of your entire body.
  • Reduce stress to help lower your blood pressure. Relaxation breathing, yoga, meditation, or simply talking to a counselor or trusted friend or colleague can help. In turn, this can help lower your blood pressure and improve your heart health.
  • Take a heart healthy supplement each day such as Presura by Vita Sciences. Presura contains natural ingredients such as hawthorn berry, niacin, and garlic extract that have been found to promote healthy blood pressure levels. However, it is important to always talk to your healthcare provider before starting any new supplement to make sure it is safe to take with any other medications you may take.

Sources:

American Heart Association (November 2017) “The Facts About High Blood Pressure.”

American Heart Association News (November 13, 2017) “Nearly half of U.S. adults could now be classified with high blood pressure, under new definitions.”

Centers for Disease Control (March 17, 2017) “Fast Stats: Leading Causes of Death.”

HealthDay (April 7, 2018) “Exercise for High Blood Pressure? Most Not Keen on Idea.”

Mayo Clinic (May 30, 2015) “10 Ways to Control High Blood Pressure Without Medication.”

 

Seven ways to improve long term weight loss and management

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

Dieting Versus Regular Eating

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

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

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

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

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

Seven Ways to Manage Your Weight Long Term

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

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

Two other important factors that can affect weight management are:

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

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

Sources:

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

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

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

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

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

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