Category Archives: Diet And Food

For decades, the advice for those who want to lose weight has been pretty simple: Consume fewer calories, burn morewith the emphasis on the output.

But recent research has found that the key to weight loss is more subtle. "The quality of the diet is much more important than the quantity of calories," says JoAnn Manson, MD, DrPH, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham & Women's Hospital.

Instead of counting calories of any kind, focusing on eating nutritious foods that are more satisfying is more effective. "A high-quality diet will almost automatically lead to better calorie controlyou're going to be eating foods with higher satiety," says Manson, a contributor to the new documentary Better, which explains how Americans can turn back the current epidemic of obesity and diabetes.

But ignoring that advice isn't the only everyday habit that's making you obese. Read on to find out more, and to ensure your health and the health of others, don't miss these Sure Signs You Had COVID and Didn't Know It.

When it comes to preventing obesity, "a lot has to do with the quality of the diet and the various habits that people can get into, such as snacking regularly," says Manson. "In the film Better, there is a real effort to help people to improve the quality of their diet, because it refutes this notion that weight control is as simple as 'calories in, calories out.' It relates very much to having a diet that is high quality."

For example: A diet that's heavy in processed foods like chips and cookies will increase a person's blood sugar level, which will cause insulin spikes and lead to a frequent sense of hunger, even if you're working out like crazy at the gym. That hunger for more processed foods can foil even the most dedicated marathoner.

"Foods like that do not tend to lead to satiety, so you tend to overeat, and the foods are not nutritious," says Manson. "A high-quality eating plan is something like the Mediterranean diet, which emphasizes fruits, vegetables, fish and olive oil, while being low in red meat, processed meats and processed foods."

RELATED: The #1 Cause of Obesity, According to Science

"For a snack, if you get hungry during the day, you're having a handful of nuts instead of donuts or a bag of potato chips," says Manson. "These are the types of dietary changes that can lead to greater satiety, lower total calorie intake and just improve nutrition."

"Non-starchy vegetables and whole grains really fill you up," says Manson. Eating more of those vegetables and grains, instead of starchy vegetables (like potatoes and peas) and white- or processed-flour products can prevent blood sugar spikes and crashes. Non-starchy vegetables include broccoli, Brussels sprouts, carrots, cauliflower, beans, mushrooms, salad greens, and these others recommended by the American Diabetes Association.

RELATED: 9 Everyday Habits That Might Lead to Dementia, Say Experts

"Everyday behaviors that can increase your risk of obesity include frequent snacking, nighttime eating, consuming foods/beverages high in sugar and low in nutrients (e.g, regular soda), long periods of sitting, and a lack of daily exercise," says Kirsten Davison, Ph.D., professor and associate dean for research at Boston College. Even before the pandemic locked most of us down, only about 20 percent of American adults got enough exercisewhich the American Heart Association defines as 150 minutes of moderate-intensity activity (such as brisk walking) per week. And to get through life at your healthiest, don't miss: This Supplement Can Raise Your Cancer Risk, Experts Say.

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5 Everyday Things Making You Obese, Say Experts | Eat This Not That - Eat This, Not That

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Diet rich in sugar, fat damages immune cells in digestive tracts of mice

A tiny, 3D model of the intestines formed from anti-inflammatory cells known as Paneth cells (green and red) and other intestinal cells (blue) is seen in the image above. Researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic used such models, called organoids, to understand why a Western-style diet rich in fat and sugar damages Paneth cells and disrupts the gut immune system.

Eating a Western diet impairs the immune system in the gut in ways that could increase risk of infection and inflammatory bowel disease, according to a study from researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic.

The study, in mice and people, showed that a diet high in sugar and fat causes damage to Paneth cells, immune cells in the gut that help keep inflammation in check. When Paneth cells arent functioning properly, the gut immune system is excessively prone to inflammation, putting people at risk of inflammatory bowel disease and undermining effective control of disease-causing microbes. The findings, published May 18 in Cell Host & Microbe, open up new approaches to regulating gut immunity by restoring normal Paneth cell function.

Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but its becoming more common globally as more and more people adopt Western lifestyles, said lead author Ta-Chiang Liu, MD, PhD, an associate professor of pathology & immunology at Washington University. Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.

Paneth cell impairment is a key feature of inflammatory bowel disease. For example, people with Crohns disease, a kind of inflammatory bowel disease characterized by abdominal pain, diarrhea, anemia and fatigue, often have Paneth cells that have stopped working.

Liu and senior author Thaddeus Stappenbeck, MD, PhD chair of the Department of Inflammation and Immunity at Cleveland Clinic, and former co-director of the Division of Laboratory and Genomic Medicine at Washington University set out to find the cause of Paneth cell dysfunction in people. They analyzed a database containing demographic and clinical data on 400 people, including an assessment of each persons Paneth cells. The researchers found that high body mass index (BMI) was associated with Paneth cells that looked abnormal and unhealthy under a microscope. The higher a persons BMI, the worse his or her Paneth cells looked. The association held for healthy adults and people with Crohns disease.

To better understand this connection, the researchers studied two strains of mice that are genetically predisposed to obesity. Such mice chronically overeat because they carry mutations that prevent them from feeling full even when fed a regular diet. To the researchers surprise, the obese mice had Paneth cells that looked normal.

In people, obesity is frequently the result of eating a diet rich in fat and sugar. So the scientists fed normal mice a diet in which 40% of the calories came from fat or sugar, similar to the typical Western diet. After two months on this chow, the mice had become obese and their Paneth cells looked decidedly abnormal.

Obesity wasnt the problem per se, Liu said. Eating too much of a healthy diet didnt affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.

The Paneth cells returned to normal when the mice were put back on a healthy mouse diet for four weeks. Whether people who habitually eat a Western diet can improve their gut immunity by changing their diet remains to be seen, Liu said.

This was a short-term experiment, just eight weeks, Liu said. In people, obesity doesnt occur overnight or even in eight weeks. People have a suboptimal lifestyle for 20, 30 years before they become obese. Its possible that if you have a Western diet for so long, you cross a point of no return and your Paneth cells dont recover even if you change your diet. Wed need to do more research before we can say whether this process is reversible in people.

Further experiments showed that a molecule known as deoxycholic acid, a secondary bile acid formed as a byproduct of the metabolism of gut bacteria, forms the link between a Western diet and Paneth cell dysfunction. The bile acid increases the activity of two immune molecules farnesoid X receptor and type 1 interferon that inhibit Paneth cell function.

Liu and colleagues now are investigating whether fat or sugar plays the primary role in impairing Paneth cells. They also have begun studying ways to restore normal Paneth cell function and improve gut immunity by targeting the bile acid or the two immune molecules.

Liu TC, Kern JT, Jain U, Sonnek NM, Xiong S, Simpson KF, VanDussen KL, Winkler ES, Haritunians T, Lu Q, Sasaki Y, Storer C, Diamond MS, Head RD, McGovern DPB, Stappenbeck TS. Western Diet Induces Paneth Cell Defects through FXR and Type I Interferon. Cell Host & Microbe. May 18, 2021. DOI: 10.1016/j.chom.2021.04.004

The study was supported by the National Institutes of Health (NIH), grant numbers U01DK062413, R01 DK125296, R01 DK124274, DK109081, R01 AI143673, R01 AI127513 and R01 AI123348; the Helmsley Charitable Trust, grant number 2014PGIBD010; and Washington Universitys Genome Technology Access Center and Digestive Disease Research Core Center.

Washington University School of Medicines 1,500 faculty physicians also are the medical staff of Barnes-Jewish and St. Louis Childrens hospitals. The School of Medicine is a leader in medical research, teaching and patient care, consistently ranking among the top medical schools in the nation by U.S. News & World Report. Through its affiliations with Barnes-Jewish and St. Louis Childrens hospitals, the School of Medicine is linked to BJC HealthCare.

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Western diet may increase risk of gut inflammation, infection Washington University School of Medicine in St. Louis - Washington University School of...

Congratulations you defeated the Coronavirus! For the last 15-20 days or more if you had some complications, your body has been fighting against an invader. It used all its strength and ammunition available to push back, so though the infection is gone but the damages have to be repaired. Lost energy, lost muscle mass, lost appetite has to be built up again while dealing with the aftereffects of strong medication and the psychological trauma you went through. Eating is the best tool to overcome post-COVID malnutrition and weakness, which is easier said than done because there is loss of appetite, reduced energy levels and weakness which in themselves are a deterrent to eating, and on top of that, to cater to your own meals seems like a Herculean task.

Let's simplify the journey to health post Covid!

Energy is the most important need of our body, and energy that is easily utilised and takes minimum effort on the part of our metabolism is Carbohydrate. Rich sources of carbs are cereal grains, pulses, fruits, vegetables, roots and tubers. Right now, just sticking to whole grains may not be very important, easy to cook rava, or semolina, maybe a good idea. Ready-to-eat breads and breakfast cereals will also conserve effort and provide easy to digest options. As you get better, start introducing healthier choices once more.

Also Read:Which Carbs Are Good For Your Body (and Which Aren't)

Post-Covid Diet: Try avocado, some cheese, nuts and seeds or olives for snacks.

Proteins. These are the building blocks of our body. During illness, there is a loss of muscle mass which needs to be replenished. Adding protein to every meal is critical to rebuilding the body. Depleted proteins also mean lowered immunity. Eating proteins all in one meal will not work as the body may not be able to utilise a large amount at one go; spread it through the day. Muscle proteins replenishment will be better with this strategy.

In case you find it difficult to eat, then speak to your nutritionist for a supplement that will help you tide over. In hospitals, clinical meal supplements are used for very sick people and these are safe and make a difference to your recovery period.

Your discharge advice would also have certain vitamins and mineral supplements. These are recommended to support your recovery and are prescribed for a period. In addition, the same vitamins should be consciously included in daily meals to enhance recovery.

Also Read:6 Excellent Sources Of Vegetarian Protein For Your Daily Diet

Post-Covid Diet: Protein-rich foods can help recover from the loss of muscle.

Vitamin C is a strong antioxidant that is specific to lung health. Foods rich in Vitamin C are citrus fruits, spinach, papaya, kiwi, tomato, mango and strawberries are a few good sources. Being a water-soluble vitamin, you need to consume adequate amounts daily.

Zinc is another critical nutrient that supports immune health. Overdosing may cause problems so stick to the supplemental amount as per your prescription. Good food sources of Zinc include Rajma, Lobia, Chana, almonds, Pumpkin seeds, Chicken, Milk and Cheese.

Also Read:Top 7 Zinc-Rich Foods For Immunity You Can Include In Your Diet

Post-Covid Diet: Zinc-rich foods boost our immunity.

Vitamin D is not just a vitamin, but it functions as a hormone and is closely involved with the immune system. Several studies have found a positive correlation between Vitamin D and better COVID outcomes. So get out into the sun (not without your mask). It's summers and will be warm in midday; try to get some early morning sunshine for at least 20 minutes or divide the same into two or three exposures. Sunlight also releases Nitric Oxide from our skin stores and that is known to be beneficial and protective to heart health, another reason to soak up the sunshine.

Also Read:7 Healthy Vitamin D Foods You Must Eat To Avoid Vitamin D Deficiency

Other than these post-Covid diet tips, you need all the nutrients that are necessary for your health. Recovery post-COVID will take some time, you need to eat, rest a lot and also put all the bad experiences behind you for becoming truly healthy.

Eat, sleep, meditate and hydrate! Stay safe!

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Post-Covid Diet: Here's What You Should Eat Post Covid Recovery - Expert Reveals - NDTV Food

If you are looking for a way to help combat climate change, other than the well-known facts like using public transport and careful use of water, you might want to take a closer look at your eating habits.

Eating less meat and buying organic food sums it up, says Michael Bilharz of Germany's Federal Environment Agency. "We should definitely eat less meat," says author Malte Rubach, though he adds, "no one has to become an ascetic."

For people in the West, food can account for up to a third of a household's carbon footprint. In a European country like Germany, the average carbon footprint for food is around 1.7 tons per person per year, of those who eat a mixed diet, says Bilharz.

That figure falls to 1.3 to 1.4 tons for vegetarians, and to 1 ton for vegans, he says.

The most carbon is released by products made from ruminants, meaning mainly beef but also cheese and other dairy products, followed by pork and chicken.

For anyone who's interested, the Planetary Health Diet can serve as a guide. It's designed to make sure everyone can get enough to eat without pushing the planet to its limits.

The diet suggests a daily maximum of 300 grams of meat per person, ideally poultry or pork. The German Nutrition Society, meanwhile, suggests no more than 300 to 600 grams per week. "Above all, the meat should be produced regionally," says Rubach.

The planetary diet foresees one and a half to three liters of milk or up to 300 grams of cheese and three to four eggs per week.

The diet upgrades legumes and grain to become people's main source of protein, Bilharz says.

It isn't easy and Bilharz acknowledges that consumers could also reach their limits trying to work out where each and every single product comes from. Even the experts struggle to work out every single detail.

He warns against making food a big problem, saying from anorexia to obesity, it's already a source of difficulties for many.

But climate-friendly and healthy eating can go hand in hand, Bilharz says. "Eat a plant-based diet as much as possible, make sure you have fiber, reduce animal fats and eat lots of vegetables and fruits, preferably organic."

Organic products are better as there are tougher restrictions on the ingredients and additives, Bilharz says, including meat or dairy substitutes.

If you're in the European Union, then the EU organic label can make life more straightforward for shoppers. Consumers who want to dive deeper into the issue can compare the different criteria covered by different labeling.

Also, it's a good idea to drink tap water, for those in countries where it's safe, says Bilharz. Drinks often come second, after meat, in terms of contributors to carbon emissions.

But environmental protection is not a solely individual task, but one that is shared, says Bilharz. What counts is less what each individual eats than the overall results at the end of the year.

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Thinking of how to combat climate change? Check what you eat | Daily Sabah - Daily Sabah

Lung capacity refers to the maximum amount of air that your lungs can hold, which is a feature youd typically associate with being physically fit. Meanwhile, lung function refers to how well youre breathing; for example, how quickly you can inhale and exhale air from your lungs and how effectively your lungs both oxygenate and remove carbon dioxide from your blood.

If your lungs are either not able to hold enough air or move oxygen into the blood quick enough to meet the demand of your body, a common physiological response is being short of breath, Curran says.

Shortness of breath, also known as dyspnoea, can be caused by a variety of health conditions affecting the lungs, heart or other health systems. For example, shortness of breath is a common symptom of COPD. But breathlessness can be associated with age, weight or just a lack of fitness, rather than a lung condition.

That said, while lung function may decline with age, Curran says if youre experiencing any new, persistent and unexplained symptoms such as breathlessness, dont ignore them. She advises using the Lung Health Checklist, which takes just two minutes to complete online, to help you better understand your symptoms.

If you get out of breath more easily than others your own age, or experience any sudden difficulties in breathing, its really important that you discuss it further with your GP, she says. You can download your checklist results from the Lung Foundation Australia website and take it to your doctor to help you start a conversation about your lung health.

Curran says getting regular exercise can improve lung function in those with or without a lung condition, and reduce breathlessness in people with chronic lung conditions. To put it simply, the more you exercise, the easier itll become to breathe freely while exercising. In fact, the Australian physical activity guidelines recommend that people aged 60 and above ensure theyre active on most days (preferably all), by doing at least 30 minutes of moderate activity.

Curran recommends doing aerobic exercises such as walking or swimming most days of the week, and strength-based exercises twice a week. Dont know where to start on strength training? Curran recommends introducing squats, step-ups, wall push-ups and bicep curls into your routine.

To help you ease into strength training, Lung Foundation Australia has a Maintaining Movement Series of instructional videos for easy exercises you can do at home all you need is your bodyweight and a little bit of space. Of course, its important to talk to your doctor before starting any new exercise program or if you are looking to increase your current level of activity, especially if you have an existing lung condition.

Older people who live a much more sedentary lifestyle might find embarking on an exercise program difficult, so Curran recommends some strategies to reduce your sedentary time. This can be as simple as finding ways to include incidental activities throughout your day, such as marching on the spot whilst the kettle is boiling, walking around the clothesline a few times when hanging the washing out or doing a few extra laps of the shopping centre. Remember to think of all types of activity as a chance to improve your health, she advises.

And if youre not a fan of working out at home, Lung Foundation Australia also runs community-based exercise maintenance classes all over the country for people who have completed pulmonary rehabilitation. Lungs in Action classes provide exercise training for people with chronic lung conditions or heart failure.

Lungs in Action is a great way to stay connected and keep on top of your exercise regime, Curran says.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesnt take into account your personal health requirements or existing medical conditions. That means its not personalised health advice and shouldnt be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.

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Protect your lung health with smart diet and exercise choices - Starts at 60

Cloudy urine refers to pee thats murky and no longer transparent. It can result from many underlying causes, including certain foods and drinks.

Some causes of cloudy urine are harmless, while others may require medical attention.

Here are 7 foods and drinks that may cause cloudy urine.

Some people may get cloudy urine after eating large amounts of foods that are high in phosphorus and purines, such as milk and dairy products (1).

Phosphorus is a mineral thats necessary for optimal bone health and many bodily functions (2).

When you consume high amounts of phosphorus, your body may release it in your urine, causing murky pee. However, this is uncommon among generally healthy people.

Dairy is particularly rich in bone-building calcium. For most people, eating milk and dairy products in moderation is not a concern. In fact, they can be a nutritious addition to your diet (3).

More often, urine thats high in phosphorus may be a sign of kidney disease, high vitamin D levels, or a thyroid condition caused by too much parathyroid hormone in the body (4, 5).

These conditions require medical attention.

Consuming too much milk or dairy could temporarily cause cloudy urine as your body works to excrete excess phosphorus. However, more often, urine thats high in phosphorus is the result of an underlying condition.

Meat, including poultry and beef, is also high in phosphorus.

As is the case with dairy products, consuming too much meat may cause your body to excrete excess phosphorus via urine. As a result, your pee may turn from transparent to opaque (1).

However, having cloudy pee as a result of a high phosphorus diet is uncommon.

Its more likely that eating too much of certain types of meat contributes to other causes of cloudy urine.

Highly processed or cured meats, such as bacon, sausage, salami, and pepperoni, may be high in salt.

Consuming too much salt can increase thirst and contribute to dehydration, which in turn may cause your urine to be darker, more concentrated, and cloudier (6).

To reap the benefits of meat without unwanted side effects, including cloudy urine, eat meat in moderation and limit high salt varieties, in particular.

Consuming too much meat could increase urinary phosphorus excretion and lead to cloudy urine. Processed and cured meats are also high in salt, which may contribute to dehydration and make cloudy urine even cloudier.

Some types of seafood, especially anchovies, shellfish, and sardines, are high in purines, a group of compounds that the body turns into uric acid.

When some people eat a lot of purine-rich foods, it can lead to high levels of uric acid in their urine. This is also known as hyperuricosuria. As a result, urine may appear cloudy (7, 8).

However, seafood provides a ton of health benefits. Its rich in lean protein, several minerals, and omega-3 fatty acids, which fight inflammation and promote heart health (9).

For most people, the benefits of consuming seafood outweigh the possible downsides. If youre concerned about your purine intake or a healthcare professional has advised you to limit purines, opt for seafood thats lower in purines, such as salmon, flounder, and halibut.

Other high purine foods to limit include red meat, meat gravies, organ meats, alcohol, and foods that contain high fructose corn syrup.

In addition to a high purine diet, certain medical conditions can lead to excess uric acid in the urine. These conditions include gout, insulin resistance, and certain genetic conditions (8).

Certain types of seafood are high in purines, which get broken down into uric acid in your body and may cause cloudy urine in some people.

Cloudy urine can also result from a high sugar intake.

In particular, high fructose intake is linked to hyperuricosuria. Your bodys metabolism of fructose promotes the formation of uric acid (1, 10, 11, 12).

As such, eating a lot of fructose can lead to excess uric acid in your pee, resulting in cloudy urine.

Fructose is naturally found in fruit, honey, and molasses. Its also the main component of high fructose corn syrup, which is used in sodas and sugary drinks, candy and packaged desserts, salad dressing and condiments, certain granola bars, and some breads and crackers.

If you consume a lot of fructose, you may experience cloudy urine, but not everyone experiences this effect. Individuals with type 2 diabetes, obesity, or metabolic syndrome are more likely to have hyperuricosuria (13).

Besides their possible effect on urine cloudiness, foods and drinks high in fructose often offer little nutritional value. Its best to limit these items on a balanced diet.

High fructose intake from sugary foods and drinks may lead to high urine levels of uric acid and result in cloudiness.

Salty foods like chips, canned soups, cured and deli meats, and salted popcorn may be behind your murky pee.

Eating too much salt can affect your bodys fluid balance and cause your kidneys to hold onto water.

If you eat a lot of salt and dont drink enough water, you can become dehydrated. This can lead to dark, cloudy urine and fewer trips to the bathroom (6).

Whats more, many foods that are high in salt contain other unhealthy ingredients and dont provide many beneficial nutrients.

Most experts recommend keeping salt intake around 2,300 mg per day, or the equivalent of 1 teaspoon (6 grams) of salt, in addition to consuming plenty of water to stay hydrated (14).

Consuming excess salt can cause your body to hold onto water and may contribute to dehydration. This can result in concentrated, cloudy urine.

Having an occasional alcoholic beverage doesnt usually cause problems, but drinking too much alcohol may contribute to cloudy urine.

Alcohol is considered a diuretic, meaning it causes your kidneys to release more water by suppressing the hormone that usually stops urination (15).

As a result, alcohol consumption can lead to dehydration. After a night of drinking, you may find that your urine is darker and cloudier than usual.

To prevent cloudy urine from alcohol-related dehydration, remember to drink water alongside alcoholic beverages.

Excess alcohol intake may also increase your risk of heart disease, liver disease, some cancers, and several other health issues. Experts recommend limiting your alcohol consumption to one drink per day for women and two drinks per day for men (16).

Drinking too much alcohol can lead to dehydration, which can result in cloudy urine. Remember to consume alcohol in moderation and drink water with it to prevent dehydration.

Coffee and tea are two possible culprits behind cloudy urine.

Coffee and some teas, such as green, black, and oolong, contain caffeine. When you consume caffeine, it causes several diuretic effects on the kidneys and increases urine excretion (17).

Drinking a lot of caffeinated drinks may lead to dehydration and urine cloudiness or color changes.

However, plain coffee and green and black teas also provide health benefits. Theyre loaded with compounds that act as antioxidants and help prevent cell damage related to disease development (19).

Still, its important to drink these beverages in moderation to avoid dehydration. Be sure to drink plenty of water after consuming caffeinated coffee or tea.

Coffee and teas that contain caffeine can have diuretic effects and lead to dehydration and cloudy urine. Though they provide beneficial compounds, its best to drink them in moderation along with plenty of water.

Cloudy urine can be harmless, but it may also be a sign of a medical condition or serious underlying cause.

Some conditions associated with cloudy urine include urinary tract infections, kidney stones, prostate problems, and sexually transmitted infections.

See a doctor if your cloudy urine does not go away or is accompanied by a foul smell, blood, pain, vomiting, or discharge. These may indicate an infection or other issue.

Cloudy urine is often harmless, but this isnt always the case. Seek medical attention if you have other symptoms alongside cloudy urine, or if it doesnt go away.

Some foods and drinks may contribute to cloudy urine.

These include foods that are high in phosphorus, purines, refined sugars, and salt, as well as alcohol and caffeine.

However, sometimes cloudy urine is a sign of something more serious. Consult a medical professional if you experience other symptoms alongside cloudy urine.

Continued here:
7 Foods and Drinks That May Cause Cloudy Urine - Healthline

A tiny, 3D model of the intestines formed from anti-inflammatory cells known as Paneth cells (green and red) and other intestinal cells (blue) is seen in the image above. Researchers at Washington University School of Medicine in St. Louis and the Cleveland Clinic used such models, called organoids, to understand why a Western-style diet rich in fat and sugar damages Paneth cells and disrupts the gut immune system. Credit: Ta-Chiang Liu

Eating a Western diet impairs the immune system in the gut in ways that could increase risk of infection and inflammatory bowel disease, according to a study from researchers at Washington University School of Medicine in St. Louis and Cleveland Clinic.

The study, in mice and people, showed that a diet high in sugar and fat causes damage to Paneth cells, immune cells in the gut that help keep inflammation in check. When Paneth cells arent functioning properly, the gut immune system is excessively prone to inflammation, putting people at risk of inflammatory bowel disease and undermining effective control of disease-causing microbes. The findings, published today (May 18, 2021) in Cell Host & Microbe, open up new approaches to regulating gut immunity by restoring normal Paneth cell function.

Inflammatory bowel disease has historically been a problem primarily in Western countries such as the U.S., but its becoming more common globally as more and more people adopt Western lifestyles, said lead author Ta-Chiang Liu, MD, PhD, an associate professor of pathology & immunology at Washington University. Our research showed that long-term consumption of a Western-style diet high in fat and sugar impairs the function of immune cells in the gut in ways that could promote inflammatory bowel disease or increase the risk of intestinal infections.

Paneth cell impairment is a key feature of inflammatory bowel disease. For example, people with Crohns disease, a kind of inflammatory bowel disease characterized by abdominal pain, diarrhea, anemia, and fatigue, often have Paneth cells that have stopped working.

Liu and senior author Thaddeus Stappenbeck, MD, PhD, chair of the Department of Inflammation and Immunity at Cleveland Clinic, set out to find the cause of Paneth cell dysfunction in people. They analyzed a database containing demographic and clinical data on 400 people, including an assessment of each persons Paneth cells. The researchers found that high body mass index (BMI) was associated with Paneth cells that looked abnormal and unhealthy under a microscope. The higher a persons BMI, the worse his or her Paneth cells looked. The association held for healthy adults and people with Crohns disease.

To better understand this connection, the researchers studied two strains of mice that are genetically predisposed to obesity. Such mice chronically overeat because they carry mutations that prevent them from feeling full even when fed a regular diet. To the researchers surprise, the obese mice had Paneth cells that looked normal.

In people, obesity is frequently the result of eating a diet rich in fat and sugar. So the scientists fed normal mice a diet in which 40% of the calories came from fat or sugar, similar to the typical Western diet. After two months on this chow, the mice had become obese and their Paneth cells looked decidedly abnormal.

Obesity wasnt the problem per se, Liu said. Eating too much of a healthy diet didnt affect the Paneth cells. It was the high-fat, high-sugar diet that was the problem.

The Paneth cells returned to normal when the mice were put back on a healthy mouse diet for four weeks. Whether people who habitually eat a Western diet can improve their gut immunity by changing their diet remains to be seen, Liu said.

This was a short-term experiment, just eight weeks, Liu said. In people, obesity doesnt occur overnight or even in eight weeks. People have a suboptimal lifestyle for 20, 30 years before they become obese. Its possible that if you have Western diet for so long, you cross a point of no return and your Paneth cells dont recover even if you change your diet. Wed need to do more research before we can say whether this process is reversible in people.

Further experiments showed that a molecule known as deoxycholic acid, a secondary bile acid formed as a byproduct of the metabolism of gut bacteria, forms the link between a Western diet and Paneth cell dysfunction. The bile acid increases the activity of two immune molecules farnesoid X receptor and type 1 interferon that inhibit Paneth cell function.

Liu and colleagues now are investigating whether fat or sugar plays the primary role in impairing Paneth cells. They also have begun studying ways to restore normal Paneth cell function and improve gut immunity by targeting the bile acid or the two immune molecules.

Reference: Western diet induces Paneth cell defects through microbiome alterations and farnesoid X receptor and type I interferon activation by Ta-Chiang Liu, Justin T. Kern, Umang Jain, Naomi M. Sonnek, Shanshan Xiong, Katherine F. Simpson, Kelli L. VanDussen, Emma S. Winkler, Talin Haritunians, Atika Malique, Qiuhe Lu, Yo Sasaki, Chad Storer, Michael S. Diamond, Richard D. Head, Dermot P.B. McGovern and Thaddeus S. Stappenbeck, 18 May 2021, Cell Host & Microbe.DOI: 10.1016/j.chom.2021.04.004

Funding: National Institutes of Health, the Helmsley Charitable Trust, Washington Universitys Genome Technology Access Center, Washington Universitys Digestive Disease Research Core Center

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Eating a Western Diet Impairs the Immune System in the Gut May Increase Risk of Inflammation, Infection - SciTechDaily

Finding the right diet to follow to manage your cholesterol can seem like an easy taskuntil you do one quick Google search and find pages and pages of recommendations. While there is no shortage of cholesterol-lowering diets to choose from, there is a shortage of diets that actually have proof to show that they work.

If you are trying to lower your cholesterol naturally, you can hop on the latest fad diet bandwagon that may or may not do anything for you long-term, or you can simply adopt the scientifically-backed Mediterranean diet.

Close your eyes and imagine that you are dining al fresco at a Mediterranean villa or seaside on a Greek island. What are you eating? Are you quickly scarfing down a fast-food cheeseburger and extra-large soda? Or are you leisurely dining on a dish made with olive oil, vegetables, grains, and seeds? And are you eating alone, or are you dining with other people and enjoying the process of eating a meal? (Related:What Happens To Your Body When You Eat Olive Oil.)

The Mediterranean diet is modeled after the way that most people eat when they live by the Mediterranean Sea. And although it is called the Mediterranean diet, it is actually more of a lifestyle that many people who live in this part of the world embrace. They dine with family and friends, stay active, and rarely stuff their faces when they have a free moment during a red-light stop in the car. The TV is off and they are focused on what they are eating.

Those who follow the Mediterranean diet tend to avoid added sugars, highly processed and refined foods, and heavily processed meats. Instead, they focus on whole foods that are nutrient-dense and loaded with antioxidants.

Specifically, people who follow the Mediterranean diet eat:

Overall, it is a diet rich in whole foods and plant-based meals. Oh yeah, and you can have some wine with your meals too.

READ MORE: Wine May Reduce Your Risk of This Health Condition as You Age, New Study Says

In the United States, more than 12% of adults had elevated cholesterol levels in 2015-2016. Elevated cholesterol levels is a risk factor for developing heart disease, which is, unfortunately, the #1 killer of both men and women in this country.

Naturally, many people are looking for ways to reduce their cholesterol levels to help protect their ticker from giving them trouble later on in life. And embracing the Mediterranean diet can do just that.

The Mediterranean diet has been linked to health benefits since the 1960s. It was over half a century ago when researchers showed that people who live in the Mediterranean region experienced lower coronary heart disease mortality compared those who live in other areas of the world. Since then, a growing body of research has shown that following the Mediterranean dietary pattern can result in both a lower total cholesterol and LDL "bad" cholesterol level.

The results of an American Journal of Medicine study, suggest that following a Mediterranean diet appears to be more effective than low-fat diets in reducing cardiovascular risk factors, including cholesterol levels.

This diet continues to be a favorite in the medical community because of the tried-and-true outcomes that it offers. (For more:The Top 5 Science-Backed Health Benefits of Following the Mediterranean diet.)

Holistically speaking, the Mediterranean diet appears to help keep cholesterol levels healthy; however, there are some specific foods that are standouts when it comes to protecting your heart health and following this dietary pattern.

One of those foods is extra virgin olive oil. The Mediterranean diet is rich in "healthy" fats that come predominantly from olive oil and is extremely low in saturated and trans-fats. Olive oil is the main fat source consumed on this diet. And along with the healthy fats that it provides, it is also rich in antioxidants and is salt-free. The combination of these unique facts can play a big role in the heart-health benefit that it offers.

Another Mediterranean diet food group that has been linked to lower cholesterol levels is whole grains. In a study published in the American Journal of Clinical Nutrition, eating whole grains lowered LDL cholesterol more than eating refined grainswith the greatest benefit seen when people ate whole grain oats.

Lastly, the diet's emphasis on nuts may also be a key way it helps lower cholesterol. The Mediterranean diet encourages consumption of nuts, and walnuts, in particular, can offer some benefit when it comes to cholesterol levels. Walnuts are a powerhouse when it comes to nutrition, thanks to the healthy fats, fiber, plant-based proteins, and antioxidants that they provide. In a meta-analysis and systemic review of 26 clinical trials published in the American Journal of Clinical Nutrition, researchers found that total and LDL cholesterol was significantly reduced when walnut-enriched diets were consumed vs. control diets.

As long as you get the green light from your personal health care provider, starting to follow the Mediterranean diet is simple to do with some small steps. And since small changes can lead to big results, it is best to choose a few principles at a time to adopt and then build on your new habits.

Some steps you can take to get started include:

Adopting the Mediterranean diet may be the missing link you need to help keep your heart health in check. And since eating as-if you are vacationing off of the coast of the crystal-blue sea is no sacrifice, there is very little downside to eating this way in the long run too. Bon Appetit! For more ways to protect your heart and manage your cholesterol levels, be sure to read up on these Eating Habits to Avoid if You Don't Want High Cholesterol, Say Dietitians.

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The #1 Best Diet to Lower Cholesterol, According to a Dietitian | Eat This Not That - Eat This, Not That

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Achieving and maintaining a healthy weight is a lifelong goal. Each year, thousands of people go on diets to accomplish this goal.

I would like to think that if all diets were successful, the number of people with weight issues would be few, right? The sad reality is that most diets are unsuccessful for various reasons.

In this article, we will look at some of the common diet mistakes and how to avoid them.

Not exercising

In a recent interview with health expert Vanessa Ascencao, she said: South Africa has among the highest rates in the world of chronic disease and obesity, due largely to deteriorating lifestyles, low levels of physical activity, smoking and diets characterised by processed and sugary foods.

Studies show that South African women had the highest incidence of obesity in sub-Saharan Africa at 42%.

In conjunction with a healthy, balanced diet, daily exercise and physical activity are vital. Walk, jog, hike, work out at the gym or play at home with the kids for at least 30 minutes a day, every day.

Not managing stress

Ascencao added that stress can have a direct impact on weight and may lead to unhealthy eating patterns.

Levels of the stress hormone, cortisol, may rise when one is stressed or anxious, which may result in overeating. Increased levels of the hormone lead to higher insulin levels, causing blood sugar levels to drop and increasing cravings for sugary and fatty foods.

Manage stress by relaxing, meditating, or consulting a health professional, said Ascencao.

Skipping breakfast

Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. They say this may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar.

Breakfasts high in protein and fibre can curb hunger throughout the day. In fact, studies show people who eat breakfast every day are more likely to maintain a healthy weight.

Ignoring your hunger cues

Dietitian Felicity Curtain says sometimes our habits take control of how and when we eat. She says if we can start to become more mindful and tune in to our hunger cues, it can tell you a lot about when you might feel like eating, or when its time to finish up and put the plate in the fridge to save for lunch tomorrow.

Ditching dairy

Full-fat milk, cheese, and ice cream are taboo for many dieters, but its said that ditching dairy foods may be counter-productive.

Research suggests the body burns fatter when it gets enough calcium and produces more fat when it's calcium-deprived. Calcium supplements dont appear to yield the same benefits, so dairy may have other things going for it. Stick to non-fat or low-fat dairy options.

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The worst diet mistakes you can make and how to avoid them - IOL

Throughout 2021, Good Housekeeping will be exploring how we think about weight, the way we eat, and how we try to control or change our bodies in our quest to be happier and healthier. While GH also publishes weight loss content and endeavors to do so in a responsible, science-backed way, we think its important to present a broad perspective that allows for a fuller understanding of the complex thinking about health and body weight. Our goal here is not to tell you how to think, eat, or live nor is to to pass judgment on how you choose to nourish your body but rather to start a conversation about diet culture, its impact, and how we might challenge the messages we are given about what makes us attractive, successful and healthy.

When Carol Perlman was in fourth grade, she eagerly joined a school-sponsored group called the No-Thank-Yous. It was for kids who wanted to lose weight how sad is that? says the 48-year-old psychologist in Massachusetts, who looks back at the club she joined when she was nine as the starting point of four decades of on-and-off dieting. Ive hopped from one diet to another, including South Beach, Beach Body and Weight Watchers about a bazillion times, she says. Each time I lose about 10 pounds, but then as soon as I start eating normally, it comes right back. It takes an incredible amount of work to lose the weight, and it when I gain it back, its so discouraging it feels like Im moving backward.

Sound familiar? Perlman who falls well within what the Centers for Disease Control labels a normal BMI is just one of the estimated 55% of American women and 34% of men who lose weight and then gain it back over and over again, a phenomenon known as yo-yo dieting, or weight cycling.

That kind of up-and-down may seem so normal to so many of us that its not even worth discussing who hasnt dropped a few pounds before a class reunion or beach vacation, only to gain it back as soon as the event is history? But research is showing us that chronic weight cycling, especially if you start dieting as young as Perlman did, may be doing long-term damage to our bodies, not to mention our mental health.

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While losing weight by following a restrictive diet may not be difficult at first, keeping that weight off is often nearly impossible as your body reacts to what it suspects is a famine scenario by slowing down your metabolism and sending hunger signals to your brain.

This means the majority of dieters gain the weight back often adding on a few additional pounds in the process. This leads to a cycle of emotional highs and lows, first feeling great about yourself, then feeling like a failure, says Mary Pritchard, Ph.D., professor of psychology at Boise State University, who researches body image and dieting.

The very fact that youve lost weight in the past can make you feel more pressure to lose it the next time. We think, well, Ive done it before, why cant I do it again? even if that may not be realistic for your body, says Pritchard, who is currently studying this phenomenon in postpartum women, who can feel intense pressure to snap back after giving birth.

The more times a person weight-cycles, the greater their risk for depression

Pritchard also points out that social media has raised the stakes even higher, as we excitedly post photos of ourselves at our lowest weights and then have them there forever to remind us of how we failed when we regain the weight. Expecting yourself to have a 20-year-old body at age 45 is unrealistic for most people in addition to the changes in metabolism and the loss in muscle mass as we get older, hormonal shifts caused by pregnancy, perimenopause, and menopause make weight loss more difficult, Pritchard points out.

Perlman agrees that the guilt comes from inside and out. When youve been at a certain body weight, its hard to give up the idea that you can still get back there, she says. Also, you see other people who are thin, and think, Why cant I be like them?

With this constant merry-go-round of emotions, it should come as no surprise that a large 2020 study in the journal PLOS One found that the more times a person has weight-cycled, the greater their risk for symptoms of depression, which held true for both men and women. The researchers theorize that internal weight stigma that inside voice shaming you each time you gain weight is the mediating force.

To be clear, weight cycling is not just an issue with adults who are trying to lose a significant amount of weight. According to the study in Nature, it is increasingly common with younger women even girls as young as five who are unhappy with the way they look (the study mentions the usual suspects of magazine images, Barbie dolls and trying to achieve a specific type of body to make a sports team as some of the motivating factors for girls to try to lose weight). Perlman recalls that when she first started dieting at nine, it was because she felt the clothes that were popular at that time were not flattering on her body.

Not only is it incredibly disheartening to think about grade-school girls trying to count calories and carbs, but the younger you are when you hop on the dieting merry-go-round, the more opportunities you have over the years to go up and down, back and forth, losing a few pounds here, then gaining a few back. And each time that happens, there is more physical and mental strain on your body.

Every time you gain weight back after a weight loss, there are subtle changes going on in your body and many researchers believe that the over time, all those changes can add up to some serious health risks. These include:

HEART DISEASE: In a 2019 study done in conjunction with the American Heart Association (AHA), researchers found that a history of weight cycling was associated with lower score on the AHAs Life Simple 7, which measures the risk of cardiovascular disease through seven categories, including BMI, cholesterol, blood pressure, blood sugar, smoking, physical activity and diet. Though its possible there are outside factors such as genetics that influence both the urge to diet for weight loss and the risk of heart disease, researcher Brooke Aggarwal, Ed.D, assistant professor of medical sciences at Columbia University Medical Center, points out that there was still a very clear connection: Not only was weight cycling associated with a poor cardiovascular health, but we found a dose response, too: Each additional episode of weight cycling was associated with a further reduction on the overall Simple 7 score, she says.

DIABETES: A 2018 Korean study that looked at nearly 5,000 non-diabetic subjects found that after four years, those who had the highest levels of weight cycling were at significantly increased risk of developing diabetes. And a large review published last year confirms that for people who are average weight, weight cycling appears to increase the risk of developing diabetes. That said, the science is less clear when it comes to those who are considered clinically obese: A long-term Korean study found that people with obesity who experienced more weight cycling were actually less likely to develop diabetes than other study participants, which could indicate that, at least in terms of diabetes, the benefits of losing weight even if it is inevitably gained back might outweigh the risks of yo-yo dieting.

But some health experts say its not so simple. The relationship of yo-yo dieting to diabetes is complicated and varies over time, says Paul Ernsberger, Ph.D., a professor of nutrition at the Case Western Reserve University School of Medicine, who explains that the decreases in blood sugar during weight loss are eventually regained, along with an increase in liver fat, which can make diabetes worse. Because diabetes type 2 is a lifelong condition, the long term is what counts. The outlook for repeat dieters is not favorable even if short term results appear to be good, he says.

MUSCULOSKELETAL DECLINE: The more times you cycle through diets, the weaker you may become as you get older. A 2019 study found that people who are "severe weight cyclers" are six times more likely to suffer from low muscle mass, and five times more likely to develop sarcopenia, a musculoskeletal disorder that makes you frailer and more likely to suffer from falls and fractures as you age.

GALLSTONES: Carrying a lot of body weight is one of the risk factors for developing gallstones (masses of cholesterol, bile and calcium salts that build up in the gall bladder, causing severe pain). But according to a report in the Journal of the American Medical Association, losing and gaining weight can also increase the risk: Large swings of body weight, especially the phase of weight recovery, are particularly sensitive to the accumulation of body fat and to the development of metabolic abnormalities, including insulin resistance, and thereby may facilitate gallstone formation, the report states.

There is still a lot of research being done to parse out exactly what happens every time you lose and then regain weight. But what we do know is this: After weight loss, your resting metabolism decreases, meaning that your body burns off fewer calories just going about your daily business of breathing, sleeping and digesting. And those changes tend to remain even after youve gained back the weight.

Then theres the repeated overshoot theory: Imagine you drop a rubber ball. When it bounces back up, it actually goes higher than where it started out. Now, think of that ball as representing risk factors such as blood glucose and cholesterol levels when you regain the weight you lost, all those numbers bounce back higher than where they were at the start, at least temporarily, Aggarwal explains. Over time, the continuous fluctuation stresses the cardiovascular system, and you wind up in a slightly worse position than you were at baseline, she says.

The third main factor is the increase in visceral fat: When you regain weight after a diet, the weight tends to come back not as muscle, but as fat and much of that is visceral fat that encases your internal organs, Aggarwal explains. This type of fat is strongly associated with cardiovascular risk compared with other areas of the body where you may gain weight, such as the legs, she says.

There's a revolutionary idea being espoused by anti-diet culture proponents, body positivity activists, and Health at Every Size advocates in a growing anti-diet movement: If you have to restrict your diet and bust your butt to lose that 10 pounds, only to see them slide back on as soon as you eat normally again, then perhaps its a sign that your body doesnt want to be that weight.

Eating food that makes you feel nourished and that you enjoy without counting the number of calories or carbs may be the key to remaining at a steady weight, neither up nor down, stabilizing both your emotions and your health. When people shift behaviors around food and eating and movement and stress management and sleep, even when their weight stays exactly the same, we see a decrease in the disease risk and an improvement in health, says Alissa Rumsey, R.D., a certified intuitive eating counselor and author of Unapologetic Eating. Intuitive eating is about taking care of your body rather than trying to punish or control it.

Eating food that makes you feel nourished may be the key to remaining at a steady weight

A lot of people think theres an all or nothing way of eating, adds Rumsey. It can really hold them back in life I know of so many people who wont do things because of their bodies, theyll say When I lose the weight, then I'll start dating or go on vacation or get my master's degree! Imagine if you decided to go ahead and just do those things, no matter what the numbers on the scale said.

After 40 years of dieting, Perlman says she still puts a lot of thought into her food choices, and thinks she always will, but shes focusing these days on eating for energy and health, rather than weight loss. I know now that you can be attractive, stylish and beautiful at any size, she says. I wish someone had told me that when I was younger. If I could go back, I would tell myself to learn what my strengths were and what made me wonderful and focus on that rather than the things I couldnt change.

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