Category Archives: Diet And Food

During the long seafaring voyages of the 15th and 16th centuries, a period known as the Age of Discovery, sailors reported experiencing visions of sublime foods and verdant fields. The discovery that these were nothing more than hallucinations after months at sea was agonizing. Some sailors wept in longing; others threw themselves overboard.

The cure for these harrowing mirages turned out to be not a concoction of complex chemicals, as once suspected, but rather the simple antidote of lemon juice. These sailors suffered from scurvy, a disease caused by a deficiency of vitamin C, an essential micronutrient that people acquire from eating fruits and vegetables.

Vitamin C is important for the production and release of neurotransmitters, the chemical messengers of the brain. In its absence, brain cells do not communicate effectively with one another, which can lead to hallucinations.

As this famous example of early explorers illustrates, there is an intimate connection between food and the brain, one that researchers like me are working to unravel. As a scientist who studies the neuroscience of nutrition at the University of Michigan, I am primarily interested in how components of food and their breakdown products can alter the genetic instructions that control our physiology.

Beyond that, my research is also focused on understanding how food can influence our thoughts, moods and behaviors. While we cant yet prevent or treat brain conditions with diet, researchers like me are learning a great deal about the role that nutrition plays in the everyday brain processes that make us who we are.

Perhaps not surprisingly, a delicate balance of nutrients is key for brain health: Deficiencies or excesses in vitamins, sugars, fats and amino acids can influence brain and behavior in either negative or positive ways.

Vitamins and mineral deficiencies

As with vitamin C, deficits in other vitamins and minerals can also precipitate nutritional diseases that adversely impact the brain in humans. For example, low dietary levels of vitamin B3/niacin typically found in meat and fish cause pellagra, a disease in which people develop dementia.

Niacin is essential to turn food into energy and building blocks, protect the genetic blueprint from environmental damage and control how much of certain gene products are made. In the absence of these critical processes, brain cells, also known as neurons, malfunction and die prematurely, leading to dementia.

In animal models, decreasing or blocking the production of niacin in the brain promotes neuronal damage and cell death. Conversely, enhancing niacin levels has been shown to mitigate the effects of neurodegenerative diseases such as Alzheimers, Huntingtons and Parkinsons. Observational studies in humans suggest that sufficient levels of niacin may protect against these diseases, but the results are still inconclusive.

Interestingly, niacin deficiency caused by consumption of excessive amounts of alcohol can lead to similar effects as those found with pellagra.

Another example of how a nutrient deficiency affects brain function can be found in the element iodine, which, like niacin, must be acquired from ones diet. Iodine, which is present in seafood and seaweed, is an essential building block for thyroid hormones signaling molecules that are important for many aspects of human biology, including development, metabolism, appetite and sleep. Low iodine levels prevent the production of adequate amounts of thyroid hormones, impairing these essential physiological processes.

Iodine is particularly important to the developing human brain; before table salt was supplemented with this mineral in the 1920s, iodine deficiency was a major cause of cognitive disability worldwide. The introduction of iodized salt is thought to have contributed to the gradual rise in IQ scores in the past century.

Ketogenic diet for epilepsy

Not all dietary deficiencies are detrimental to the brain. In fact, studies show that people with drug-resistant epilepsy a condition in which brain cells fire uncontrollably can reduce the number of seizures by adopting an ultralow-carbohydrate regimen, known as a ketogenic diet, in which 80% to 90% of calories are obtained from fat.

Carbohydrates are the preferred energy source for the body. When they are not available either because of fasting or because of a ketogenic diet cells obtain fuel by breaking down fats into compounds called ketones. Utilization of ketones for energy leads to profound shifts in metabolism and physiology, including the levels of hormones circulating in the body, the amount of neurotransmitters produced by the brain and the types of bacteria living in the gut.

Researchers think that these diet-dependent changes, especially the higher production of brain chemicals that can quiet down neurons and decrease levels of inflammatory molecules, may play a role in the ketogenic diets ability to lower the number of seizures. These changes may also explain the benefits of a ketogenic state either through diet or fasting on cognitive function and mood.

Sugar, saturated fats and ultraprocessed foods

Excess levels of some nutrients can also have detrimental effects on the brain. In humans and animal models, elevated consumption of refined sugars and saturated fats a combination commonly found in ultraprocessed foods promotes eating by desensitizing the brain to the hormonal signals known to regulate satiety.

Interestingly, a diet high in these foods also desensitizes the taste system, making animals and humans perceive food as less sweet. These sensory alterations may affect food choice as well as the reward we get from food. For example, research shows that peoples responses to ice cream in brain areas important for taste and reward are dulled when they eat it every day for two weeks. Some researchers think this decrease in food reward signals may enhance cravings for even more fatty and sugary foods, similar to the way smokers crave cigarettes.

High-fat and processed-food diets are also associated with lower cognitive function and memory in humans and animal models as well as a higher incidence of neurodegenerative diseases. However, researchers still dont know if these effects are due to these foods or to the weight gain and insulin resistance that develop with long-term consumption of these diets.

Time scales

This brings us to a critical aspect of the effect of diet on the brain: time. Some foods can influence brain function and behavior acutely such as over hours or days while others take weeks, months or even years to have an effect. For instance, eating a slice of cake rapidly shifts the fat-burning, ketogenic metabolism of an individual with drug-resistant epilepsy into a carbohydrate-burning metabolism, increasing the risk of seizures. In contrast, it takes weeks of sugar consumption for taste and the brains reward pathways to change, and months of vitamin C deficiency to develop scurvy. Finally, when it comes to diseases like Alzheimers and Parkinsons, risk is influenced by years of dietary exposures in combination with other genetic or lifestyle factors such as smoking.

In the end, the relationship between food and the brain is a bit like the delicate Goldilocks: We need not too little, not too much but just enough of each nutrient.

Monica Dus is **Assistant Professor of Molecular, Cellular, and Developmental Biologyat the **University of Michigan.

The Conversation is an independent and nonprofit source of news, analysis and commentary from academic experts.

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Diet can influence mood, behavior and more - Japan Today

Whether you're trying to lose weight, build muscle, or simply develop healthier eating habits to improve overall wellness, dieting can be a tricky game to play. Although adjusting your lifestyle down to your fitness routine and what you consume throughout the day can help you reach your goals, the pressure to stay the course over an extended period of time can sometimes prove challenging, especially if you aren't seeing your desired results fast enough or notice your initial progress suddenly begin to plateau.

The rigidness of one's routine can actually become an obstacle unto itself, and ineffective dieting practices, in particular, can become an impediment to reaching your health and wellness goals. If you're deep into your diet but have had marginal success and still do not feel your absolute best, it might be a sign to stop what you're doing and regroup with a new approach.

We spoke with Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook, to get her advice on when it's the right time to stop dieting. Read on to better understand and recognize the signs for when it's time to change gears with your ongoing diet and how to best take action in response.

Perhaps the most glaring red flag that it might be time to stop dieting is when your eating routine starts to negatively impact other aspects of your health.

For instance, Goodson explains that some challenges often associated with low-carb, high-fat, and high-protein diets stem from how they sometimes limitif not completely eliminatefruit and whole grains, consequently cutting out lots of dietary fiber in the process. However, your body needs soluble fiber because this helps to keep your cholesterol in checkwithout it, you're at greater risk of developing high cholesterol.

"If you are eating a keto diet or similar, and head to the doctor to get your lab work done and find your cholesterol is trending upit might be time to cut out some of the saturated fat and increase your fiber intake," says Goodson.

So, if you've noticed an uptick in your cholesterol amid your current diet, consult with your doctor on the best strategies to help regulate this. Ask if pivoting your existing diet to opt for a more high-fiber one would be the best move to optimize your health, given the circumstances.

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Having an insatiable appetite despite eating healthy-sized food portions throughout the day can be a sign that it's time to tweak your current dieting tactics. According to Goodson, no one should have to tolerate feeling hungry all the time.6254a4d1642c605c54bf1cab17d50f1e

"If you truly feel hungry all day long, you may not be eating enough," she explains. "While weight loss does require a reduction in calories, eating too little can make you feel miserable."

Instead, Goodson suggests logging everything you eat in an app. Use your log to determine what could be missing from your diet by comparing it to what you should take in each day. If your current diet involves eating significantly fewer calories, you might consider incorporating an extra nutrient-rich snack or some additional protein during the day to help curb your hunger.

RELATED: I Kept a Food Journal for a Monthand the Results Surprised Me

If you're inexplicably exhausted even after getting a full night of sleep, your diet may be the culprit. Making adjustments to your eating routine could be the key to solving this mystery.

"Many people don't realize that the fatigue they often feel might be from not eating the right foods or enough," Goodson says. "Many restrictive diets call for a drastic reduction in calories, leaving you feeling tired and [lacking in] energy."

If you're constantly feeling tired and think your existing diet could be the cause, Goodson suggests assessing the frequency at which you're eating because your lethargy could mean you're not eating often enough. You should also make sure you're eating carbohydrates and protein with each mealand if not, adjust your diet accordingly to better sustain your desired energy levels.

When it comes to having a productive health and wellness journey, diet and exercise often come hand in hand. No matter what the reason is for your diet, if your lifestyle changes are driven by a strong desire to improve your overall health, exercise is a vital aspect of this equation. However, basing your eating habits on a diet that isn't appropriate for your unique body chemistry could counter your workout efforts by causing you to feel sluggish.

"If you feel like you are climbing a mountain at the gym and really have no energy to complete your workouts, you may not be providing your body with enough nutritionspecifically carbohydrates," says Goodson. "Carbohydrates help fuel activity; without them, an intense workout can seem like climbing Mount Everest."

In addition to eating an adequate amount of complex carbohydrates, Goodson recommends making sure you have enough high-quality proteins in your diet, especially if you find yourself dragging through your workout, you're not recovering quickly enough, and you're struggling to see the results of your overall efforts manifest in the mirror or on the scale. These foods will help fuel and refuel your body to carry you through your workouts and beyond.

Kayla Garritano

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4 Signs It's Time To Stop Dieting Eat This Not That - Eat This, Not That

Liquid diets don't scream fun. If you've ever been on one, you know that it's often bland, boring, and texture-less. And while sticking to a diet of non-solid foods is pretty miserable for most people, they are used for many reasons. Some have even followed a liquid diet for weight loss.

Doctors sometimes prescribe a liquid diet to patients for different medical reasons. "A liquid diet is a specific type of diet that provides all or most of your daily calories from a liquid source," explains Erin Rossi, RD, LD, with Cleveland Clinic's Center for Human Nutrition. "Any liquid that can be poured at room temperature or a soft solid that can melt in your mouth and has a smooth texture could be included on this type of diet."

She adds that liquid diets may be prescribed prior to gastrointestinal surgeries to help prep the body for the procedure or after surgeries of the mouth, throat, or stomach, where liquids can lessen the pain of eating or rubbing against the surgical site.

Post-surgery they can help and allow for healing. "This provides an opportunity for the body to heal, improve hydration, and assess toleration of the liquids before advancing to liquids or foods that are more difficult to digest," says Melissa Majumdar, RD, CSOWM, LDN, a spokesperson for the Academy of Nutrition and Dietetics.

Liquid diets may also be prescribed in other health situations. "Some doctors use liquid diets when patients are unable or unwilling to eat solid food due to mental health concerns," adds Rossi.

Meet the experts: Erin Rossi, RD, LD, is a nutritionist with Cleveland Clinic, and she specializes in adult chronic disease management, bariatric nutrition, and weight management.

Melissa Majumdar, RD, CSOWM, is a bariatric coordinator at Emory University Hospital Midtown, and focuses on the care of bariatric surgery patients. She is the chair of the integrated health planning committee for the American Society for Metabolic and Bariatric Surgery.

On the other hand, liquid diets are also utilized to lose weightand quickly. (Liquid diets are also known as fad diets.)

"Liquid diets for weight loss are not recommended, as they are not sustainable or healthy. They lack essential nutrients such as fiber and protein, which are crucial for overall health and well-being," says Rossi.

A medically controlled liquid diet is often short-term and closely supervised by a doctor or dietitian to ensure the person following the diet does not become malnourished, she explains.

And FYI: Liquid diets for weight loss generally do not provide long-term results. "Often, patients are discouraged that they have gone through the trouble of following a liquid diet and then lose very little weight or gain any lost weight back as soon as they begin eating food again," Rossi adds.

You can definitely lose weight on a liquid dietup to three to four pounds per week, but the number of pounds you drop will vary depending on your height, weight, nutritional status, and the timeframe of the diet.

"These types of diets typically come with pre-determined structured routines, which can be helpful when reducing calories," says Rossi. "Long-term, liquid-only diets do not provide sustainable weight loss because when a person drastically reduces their calories, it tends to also slow down their metabolism."

So, when you stop the liquid diet, weight gain typically happens. You have slowed your metabolism down so much that you then have rebound weight gain. "Those that use a combination of liquid meals and solid meals tend to have more long-lasting weight loss," Rossi adds.

A medically supervised liquid diet can offer some benefits.

"Many surgeons request liquid diets after surgeries to help ease the pain of eating and to relieve some GI discomfort following surgery," says Rossi. "However, recent research is looking at the effects of lessening liquid-only diets surrounding surgeries with promising outcomes."

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A liquid diet can also be helpful for those with mental health concerns or physical disabilities who cannot or will not consume solid foods by removing the stressor of eating and improving quality of life.

If the medical team is concerned about a person being able to meet their nutritional needs while on a liquid diet, they will prescribe supplements or nutritional support. "This means they may use a tube for feeding or an IV or central line to get closer to the vitamin, mineral, carbohydrate, fat, and protein needs of that person," says Majumdar.

The downsides of liquid diets are almost all related to missing essential nutrients like vitamin and minerals. "Physical side effects of missing out on these nutrients include hair loss, muscle wasting, dizziness, heart damage, kidney stones or gall stones, fatigue, and constipation," says Rossi.

One of the worst things about liquid diets is the lack of protein. "Protein is required for healing and repair, so even in a medically supervised liquid diet, a person would be encouraged to meet the bodys protein requirements (typically at least 60 grams protein per day, higher during times of healing) and choose a variety of liquids to meet the bodys macro- and micronutrient requirements," says Majumdar.

Overall, there are many people who should not go on a liquid diet, including pregnant or breastfeeding individuals and those who take insulin, according to Rossi. And you should always check with a doctor before starting a liquid diet.

There are different types of medical liquid diets: clear and full liquid.

However, weight loss liquid diet foods can vary depending on the program you follow.

"Many commercial programs allow specific protein shakes, smoothies, teas, and drink mixes," says Rossi. "However, they also typically allow for the above-mentioned clear liquids as well."

The bottom line: A liquid diet is not a sustainable way to lose weight and you may develop nutritional deficiencies if you follow this eating plan. If you're still curious, check with your doc before starting one.

Emily Shiffer is a former digital web producer for Mens Health and Prevention, and is currently a freelancer writer specializing in health, weight loss, and fitness. She is currently based in Pennsylvania and loves all things antiques, cilantro, and American history.

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Liquid Diet For Weight Loss: Do They Work And Are They Safe? - Women's Health

Urban garden in Tapada da Ajuda, Lisbon

From playful elements in street architecture in Cork, Ireland, to teaching children how to grow vegetables in Lisbon, Portugal, cities across Europe are using urban design and health interventions to promote the well-being of their populations.

Europe has a unique opportunity to make city life healthier since it has relatively few mega cities; more than 70% of Europeans live in cities with less than half a million inhabitants.

These are some of the World Health Organizations findings in a new report, Urban design for health: inspiration for the use of urban design to promote physical activity and healthy diets in the WHO European Region, published Wednesday and launched at the 11th Conference of HEPA Europe on health-enhancing physical activity in Nice, France.

The report, prepared by the WHO European Office for the Prevention and Control of Noncommunicable Diseases, looks at ways to promote physical activity and healthy diets in urban settings.

Rather than simply telling people about the right food choices and benefits of physical activity, cities can use better strategies to help people choose more wisely, the report suggests. Research has shown that design also plays a role in the health of communities around the world.

If we want to make cities a better environment that helps people to live healthier lives, first we need to understand the peoples needs, said Dr Kremlin Wickramasinghe, head of the WHO European Office for the Prevention and Control of Noncommunicable Diseases.

This will give us insights to integrate healthier habits into everyday lives effectively.

The report says urban design and planning influence public health and human behaviour by limiting or providing access to healthy foods and active lifestyles, which have profound effects on peoples physical and mental health.

For instance, in the WHO European Region, environmental risk factors are estimated to cause at least 1.4 million deaths per year, approximately half of which are linked to air pollution, a major contributor to the rise in noncommunicable diseases (NCDs). One in four cases of ischaemic heart disease and strokes, and one in five cancers are estimated to result from environmental exposure.

These risk factors can be the result of inequalities in environment and health from different aspects of home and work life, including housing conditions and access to basic services and transport.

Traffic tends to be greater in cities less affluent neighbourhoods, posing a greater risk of road-related injuries and exposure to air and noise pollution, which has implications for poor health and a higher incidence of NCDs.

That is why it is crucial, the report emphasizes, to find the best approaches to address these risk factors in urban settings: Cities are places where it all comes together.

Wickramasinghe emphasizes that gathering data and building connections with local communities is essential for healthier urban planning.

WHOs report presents several tools to facilitate this:

One such tool, called the healthy streets approach, uses an index for large-scale, long-term strategic planning to make improvements across ten indicators.

The index has indicators for things such as how much clean air there is, whether the streets are easy to cross, and the degree to which everyone feels welcome.

The intent, the report says, is to make it easier for citizens to promote a healthy, safe neighborhood through simple language that everyone can understand and relate to.

Many cities are trying to improve urban transport and mobility, as well as access to urban nature and green spaces. The new report highlights some of the positive examples.

Cork, Ireland

As Cork is dominated by cars but lacking in green spaces, air quality was found to be a problem, in addition to limited outdoor spaces for physical activity.

This city decided to introduce more playful elements into its street architecture by developing ten new parklets with entertainment equipment and seating. It also included a playful culture trail in July 2021 to encourage active, playful movement between and within the locations.

Tbilisi, Georgia

Tblisi has a transport system that is not pedestrian-friendly and lacks buses and cycling infrastructure. Its car-dependent nature results in traffic congestion and air pollution.

Additionally, pedestrian areas are considered possible only in tourist areas and are, therefore, not found in resident neighborhoods

To solve this problem, the city is transforming its streets to make them pedestrian-oriented. The new street design is meant to address the main challenges of Tbilisi: air quality, physical inactivity, and mental health.

Adam Mitskevichi Street, a pilot area, was closed down for a few days, to familiarize citizens with a different perception of how the street could be used. From the first hours of the streets dedication to the public, children arrived with music and started dancing, and some people enjoyed cycling and skateboarding.

Lisbon, Portugal

Tapada da Ajuda, a green space in Lisbon, is located on hilly terrain, and its steep topography makes it difficult to ensure easy access for children. Additionally, the surrounding streets are not safe for children because cars are parked on some sidewalks.

In order to build more connections between local citizens, especially children, in the area, the city promotes healthy eating by putting local produce at the heart of its public space project, while teaching children how to grow vegetables and the importance of a healthy diet.

The tools and examples in the report highlight the types of actions that policy makers and urban planners can use for inspiration to rethink and improve their cities.

Cities in other parts of the world have also come up with other ways to promote health through urban planning and policy, including Buenos Aires, Argentina and Baku, Azerbijian, showing how urban design is crucial to long-term social and health benefits.

Urban design is a key determinant of physical activity and healthy diets, the report concludes, contributing to the prevention and control of NCDs and improving global health.

Image Credits: WHO , WHO.

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Using Urban Design To Promote Physical Activity And Healthy Diets In The WHO European Region - Health Policy Watch

Every week there seems to be a new fitness challenge trending online. But one thats managed to remain popular over the last couple of years is the 75 Hard Challenge. On TikTok alone, the hashtag #75Hard has more than 1.2 billion views.

Its easy to see why this particular challenge has remained so popular, with video after video of people showing off their staggering body transformations which they claim are the result of the challenge.

The 75 Hard challenge is not for the faint of heart. In short, it involves doing each of the following daily for 75 days:

If any component is failed, the challenge must start again from day one.

This article is part of Quarter Life, a series about issues affecting those of us in our twenties and thirties. From the challenges of beginning a career and taking care of our mental health, to the excitement of starting a family, adopting a pet or just making friends as an adult. The articles in this series explore the questions and bring answers as we navigate this turbulent period of life.

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The creator of this challenge claims that completing it will allow you to change your life forever and lead to career success, greater confidence and better relationships alongside being physically fit. Theres currently no scientific evidence to support these claims.

Although the requirements of the 75 Hard challenge are pretty outlandish by most peoples standards, seeing the transformations and online testimonials of how the challenge changed lives may explain why many continue to be curious about it.

Heres what to know if youre thinking about giving it a try.

The two main components of the 75 Hard challenge (eating right and exercising regularly) are of course good for your health. Plenty of research shows that proper diet and regular exercise lowers the risk of obesity and can prevent chronic and age-related diseases, including some cancers and cardiovascular disease.

But in order for diet and exercise to be effective, they must be done in a safe way.

When exploring the safety (and injury risk) of exercise, one of the most important considerations is physical load. This is the combination of how much, how hard, and how often you exercise.

If you have a high physical load (such as exercising intensely seven days a week), you are more likely to suffer from injuries, illness or other issues such as overtraining syndrome. Overtraining syndrome typically happens when you train too much and and recover too little between exercise. It can lead to fatigue, which may also increase risk of injury.

Previous injuries, age, and even weight can also further increase your risk of injury. These factors will also determine whether or not you can tolerate a high training load.

For most people, training twice a day for 75 days is likely to be too much for them. To reduce the risk of injury its widely recommended to split training sessions up and schedule in rest and recovery days.

Not recovering properly or giving yourself rest days may also affect your fitness and may actually make it harder to see the results you might be hoping to see when following the 75 Hard challenge.

Diet and sleep also have a large effect on your ability to recover well and fuel exercise. But everyones needs are different, so its important to listen to your body. Many generic diets wont work for everyone, so adapt the diet you follow as necessary.

From a psychological perspective, we can also recognise the potential positive impact of fitness challenges such as 75 Hard on wellbeing, self-esteem and mental health.

But a persons success in completing a challenge like 75 Hard may be underpinned by the type of motivation they have for doing so. According to the self-determination theory, every person has a different type of motivation for doing something.

These range from more beneficial to less beneficial types. Its not simply about how much motivation a person has for an activity, but what the quality of that motivation is like.

Beneficial, or quality, types of motivation describe people who do an activity for an intrinsic (internal) reason. For example, they do it because they enjoy exercise or they want to learn new ways of feeling healthy.

Less beneficial types of motivation are when a person does something because of an extrinsic (external) reason. Examples of external reasons include feelings of guilt or shame (such as coercion from others or feeling bad about the way they look), or to receive external rewards such as money or recognition.

If a person has enough of either type of motivation, its probably the motivation needed to get them through the challenge. But the more important issue is whether or not the person maintains the healthy behaviour after finishing the challenge.

Beginning any diet or exercise programme is difficult. New exercisers often hold unrealistic expectations of what they can achieve, which can lead them to have trouble prioritising and scheduling exercise. Maintaining lifestyle changes can also be challenging.

Extrinsic reasons for doing something often lead to dropout. Yet when a person does something for intrinsic reasons, they are more likely to stick with it and can maintain the positive outcomes such as physical fitness and weight loss. This may be even more likely if a person has access to ongoing support following a structured exercise program.

For some people, the 75 Hard challenge may kickstart them into improving their fitness and lifestyle. But being able to maintain that level of activity may depend heavily on the reasons why they are doing it. The rigid list of tasks and consecutive daily nature of the programme may also may it difficult (and even dangerous) to complete.

Anyone contemplating the 75 Hard challenge should seek advice from their healthcare provider or a fitness trainer, and perhaps consider adapting the tasks to suit their fitness level or personal goals.

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75 Hard: what you need to know before taking on this viral fitness challenge - The Conversation

The BMJ study that followed more than 200,000 participants for over 25 years found an increased risk of developing bowel cancer when over-processed foods were a prevalent part of their diets, especially in men (per CNN). Consumption of highly processed foods by both genders leads to obesity, inflammation, and cardiovascular disease, which is associated with increased cancer risk.

According to Eureka Alert, analysis of study results showed that men consuming processed meats, ready-made meals, and sugary beverages had the strongest association with the development of colorectal cancer. There was no direct link between women consuming processed foods and bowel cancer. This could be attributed to women's choice of ultra-processed foods such as yogurt which might counter the effects of other more harmful counterparts. More research is needed to identify whether women's lessened risk of developing bowel cancer from processed foods was affected by uncontrolled influences or by chance.

The study directly linked nutrient-lacking foods to an increased risk of developing chronic diseases that can shorten the lifespan of both men and women (per CNN). Cardiovascular disease was the most prevalent of the comorbidities caused by an unhealthy diet, especially when foods low in nutrients were also ultra-processed. Returning to a diet of whole foods and reserving ultra-processed foods for a rare treat can help clear the path to a longer, healthier life.

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New Study Reveals A Link Between Ultra-Processed Foods And Cancer Risk - Tasting Table

Whole grains are grains of any cereal that have all the three parts - endosperm, germ, and bran intact unlike refined grains that do not have germ and bran. For boosting your overall health and avoiding risk of lifestyle diseases, health experts all over the world recommend adding more of whole grains to the diet. It is said that at least half of all the grains one eats must be whole grains. Barley, brown rice, buckwheat, millet, oatmeal, popcorn, whole wheat flour, bread and crackers are some of the ways to incorporate whole grains to your diet. (Also read: National Nutrition Week 2022: Keto to Atkins; 5 diets you must avoid)

Whole grains have an array of benefits from high fibre that helps you feel full and satiated to complex carbs that help in controlling blood sugar levels and also lower risk of heart disease, diabetes, cancer and other health issues.

Nutritionist Lovneet Batra in her recent Instagram post talked about the health benefits of whole grains.

Whole Grains are considered to have low glycaemic index, and therefore help manage blood glucose levels better. Further, it's important to supply the body with the key nutrients needed for managing blood sugar levels. The presence of minerals such as magnesium and chromium, phytochemicals, organic acids and enzyme inhibitors in wholegrain foods along with its high fibre content, all work together in stabilizing sugar levels.

According to studies, intake of whole grain and bran intakes are consistently associated with a 16-30%lower risk of cardiovascular and coronary heart disease. Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, can reduce your risk of stroke.

Whole grains contain compounds called lignans which have a weak hormone-like effect that may help you achieve a better hormonal balance. These grains are also valuable sources of vitamin B6 which is thought to play a useful role in managing hormones and alleviating premenstrual symptoms like bloating, mood swings and period pains.

Inflammation is at the root of many chronic diseases. Whole grain foods have been reported to affect serum levels of inflammatory cytokines. So, consider adding whole grains to your diet every day.

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4 health benefits of adding whole grains to your diet - Hindustan Times

During the monsoon, there is an increased chance of getting colds or other gastrointestinal infections, particularly for pregnant women. You should take steps to ensure that your food is taken care of, in addition to the standard precautions like frequently washing your hands and avoiding contact with ill people. The following advice can help you stay healthy throughout the season.

Home-cooked food

As the weather cools down and the rains begin, our appetites change and we start craving comfort food. However, for pregnant women, it is important to be careful about what they eat during this time. While there are many tempting options available, home-cooked food is always the best choice for a pregnant woman's diet during monsoon. Not only is it more nutritious, but it is also less likely to contain harmful bacteria that can cause food poisoning. Instead of reaching for deep-fried snacks or fast foodplaces outside, you can enjoy tasty and nutritious quick meals that are cooked at home. For example, roughly diced boiled potatoes that are seasoned with some salt and pepper work perfectly. These could even work great when mixed with some curd and sprinkled with just a little bit of sev for some crunch.

Also read:Alia Bhatt is pregnant! Actress shares photo of sonography test on Instagram

Staying hydrated

Pregnant women must take care of hydration this is especially true during the monsoon season as we do tend to consume less water due to the wet and humid climate. Dehydration, however, is a dangerous condition to have during pregnancy as it can lead to complications such as urinary tract infections, preeclampsia, and preterm labour. While water is always the best choice for staying hydrated, pregnant women can also opt for homemade fruit juices, coconut water, and buttermilk. It is important to avoid sugary drinks, caffeine, and alcohol, as these can actually worsen dehydration. Pregnant women should also consume fibre-rich food, which will help to regulate digestion and prevent constipation, which is a common problem during pregnancy. By following these simple tips, pregnant women can stay healthy and comfortable throughout the monsoon season.

Eating fresh food

During pregnancy, women frequently experience cravings for specific meals, but it is crucial to make sure that these cravings are healthy. Pre-packaged, sugary or fried foods may appeal to some women's cravings, but they also raise the risk of gestational diabetes, excessive weight gain, thyroid problems, and other metabolic diseases. Instead, women should concentrate on eating nutrient-dense fresh fruits and vegetables, which are crucial for preserving pregnancy wellness. They also aid in blood sugar regulation, which helps lessen cravings for sweet meals.

Also read:Can confidence be nurtured or are we born with it?

During the monsoon season, there is an abundance of fresh fruits and vegetables that are easily available like oranges, berries, spinach, sweet limes, cabbage, grapefruits and many more. Pregnant women should take advantage of this by including them in their diet. This will not only help them to stay healthy, but it will also ensure that their baby gets the nutrients it needs. As a precaution, pregnant women are advised to avoid consuming raw foods during the monsoon season. Generally, raw foods can contain bacteria and microorganisms that cause food poisoning. Therefore, pregnant women should eat cooked food instead of raw food during the monsoon season.

While monsoons are refreshing, it is advisable to take safety measures to avoid contracting any food-borne infections or other health dangers. The health of the mother and unborn child is extremely vulnerable during pregnancy, and it is crucial to ensure the ideal growth of the child. Expectant mothersshould take enough protein, calcium, iron, vitamins, folic acid, and iodine in their meals in addition to maintaining a healthy diet and nutrition. A healthy and safe pregnancy will be ensured by taking all of these additional safety measures throughout the monsoon season.

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Here are some precautions and diets for pregnant women during the monsoon season - indulgexpress

WESTBROOK, Maine, Aug. 30, 2022 /PRNewswire/ -- Life science company ClearH2O has recently been named as one of the 2022 Best Places to Work in Maine. Known for its leadership and innovation in manufacturing essential animal nutrition supplements and diets, ClearH2O's products are used by veterinarians and animal care professionals around the world to advance animal health and welfare while improving medical research and livestock production.

Commenting on making the 2022 Best Places to Work in Maine list, the company's president, Kathie Dioli, states, 'I believe this award acknowledges the great work environment and team we have built at ClearH2O. The work we do is meaningful, having a direct impact on improving the lives of animals and mankind. We place a high standard on personal character, integrity, and performance expectations while offering a fast-paced, collaborative, and collegial work environment. We love what we do, knowing that we're making a difference in the world And, we have fun doing it, too', says Kathie.

The awards program was created in 2006 and is aproject ofthe Society for Human Resource Management - Maine State Council (MESHRM) and Best Companies Group. Partners endorsing the program include: Mainebiz, the Maine State Chamber of Commerce and Maine HR Convention.

This statewide survey and awards program was designed to identify, recognize and honor the best places of employment in Maine, benefiting the state's economy, its workforce and businesses. The 2022 Best Places to Work in Maine list is made up of 100 companies in three size categories: 34 small winners (15-49 U.S. employees), 45 medium winners (50-249 U.S. employees) and 21 large winners (250+ U.S. employees).

ClearH2O will be recognized in the October 17th edition of Mainebiz where the rankings will be revealed for the first time.

For more information on ClearH2O, visit http://www.clearh2o.com or contact William T. Thomas.

For more information on the Best Places to Work in Maine program, visit http://www.BestPlacestoWorkME.com or contact Jackie Miller at 717-323-5237.

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Its over a year since Janette Manrara announced she was leaving Strictly, after nearly a decade as a professional dancer on the hit BBC show and shes happy to admit her body changed as a result.

I fluctuate often I can tell when Ive not been dancing on tour, or Ive not been doing shows.

I noticed my body changed because I wasnt doing the physical activity I was doing every single day when I was dancing, explains the 38-year-old, who would previously be in the dance studio for up to 10 hours a day. I think I used to watch what I ate even less when I was dancing, but now I balance it out a bit more.

Ive started really getting into weight training. Im doing a bit of running, and I like to be at home and just do 25 minutes of body exercises, just here with my yoga mat, as much as I can. Thats helped me maintain a healthy lifestyle and keep an eye on my weight, because I did feel the difference, in my muscles especially, when I stopped Strictly.

Cuban-American Manrara who is married to fellow Strictly dancer Alja korjanec, and took over from Zoe Ball hosting Strictly spin-off series It Takes Two last June is keeping a level approach though, and steering clear of rigid diets.

At the moment, Im really allowing myself to just relax and enjoy the holidays and sunshine and spending time with loved ones. I think its important for our overall health and wellbeing to do that, and let go of that super-strict diet and enjoy the holiday and not feel guilty about it and having a few cocktails and a dessert at the end of the night.

Dont feel guilty about it, youre on holiday, this is good for you as well, she enthuses.

It Takes Two will return to screens soon, and right now Manrara says shes kind of in holiday mode Im working but Im holidaying a lot.

She adds: I just came back from Mykonos with my friend Ashley [Roberts], Alja and I went to visit our families, and I was in Ibiza with my brother, and in the midst of that Ive been doing bits and bobs of work.

Those 20-30 minute workouts I can squeeze in even when Im on holiday have been really helpful. I try and exercise at least three times a week, if Im really good then four times a week, even if its on my own in my hotel room if Im on holiday, or here at home, and be careful with what Im putting into my body. But not too careful either, because its good to relax and have a break.

Shes all about balance when it comes to what she eats. I wouldnt say I eat healthily, but I think Im very balanced with my food. If Ive been very good in the day, I allow myself a little treat in the evening, or if Ive been naughty in the day then I try to eat not too bad later. I also watch my portions I dont have big portions of anything.

But Im not a crazy fiend about eating super-healthy, I just try and keep my plate balanced, with a little bit of salad, a little bit of veggies, some protein and some carbs, and if I want a little treat afterwards, then a piece of chocolate or anything like that, she adds.

But Alja and I love a pizza or a burger, and this weekend we had friends over, so I didnt really look at what I ate and I enjoyed myself. But this week Ill be a little bit more conscious, because I ate a bit more relaxed at the weekend.

I dont think its about cutting things out completely, its just about balancing it out, and watching what you put into your body.

Manrara, who got a diploma in the science of wellbeing last summer, adds: Wellbeing is everything. Its about finding a way to be physically active and mentally stimulated and happy. There are so many different ways we can look after our mind and our body and put that into one.

Theres no one solution for anyone I learned that through my wellbeing courses. Its about finding that balance thats right for you, not trying fit an image, profile or a certain type. We all come in different shapes and sizes, and finding what works for you is what I think wellbeing is all about what makes you ultimately happy and feel good.

As for ageing, Manrara, who has become a brand ambassador for New Nordic Collagen Shot, says: Ive got nothing against Botox maybe one day I will do it, who knows but if I can find natural, easy ways to look after my skin and body, then Id rather do that now.

She says shes been taking the Collagen Shot sachets for about a year. Its such an easy way to look after yourself, without having to apply a thousand creams and everything else we try to do to look after our skin. I take a multi-vitamin for women in the morning, and that and my Collagen Shot are my two saving graces.

Whats her secret when it comes to working with her husband? korjanec announced his departure from Strictly earlier this year but the couples careers remain closely entwined.

All Alja and I have known since the day we met has been working together, she says. When were not together, thats when its more weird for us than when we are together, because its what were used to.

Theyve just recorded a really fun TV show that took them across the UK, and Manrara says it was great to work together on something non-dance related. Theyve also got a show coming out this winter that shes not allowed to say too much about although she does reveal shell be dancing with her husband on stage again.

When we worked on Strictly together, we rarely saw each other, she adds. It was nice oh, that sounds awful well, it was different, because wed come home and share each others experiences and talk about how the day went, and at the same time try not to talk about work too much. Because we both do the same job, itd be very easy to make our lives 24/7 about work.

I think its important, especially as a married couple, to always be very honest and communicate and discuss when lines are crossed, in the sense of weve been at work and rehearsing together all day lets not come home and spend the next three hours talking about work again, she adds. You have to disconnect and get your mind off it, and sometimes thats tough with Alja and I because were both passionate about what we do.

Are there any plans to start a family?

Manrara says theyre thinking of getting a puppy, although she adds wryly: A friend of mine said you should have a baby before you get a puppy.

Obviously, I dont want to say were planning for a family, all I want to say on that is I definitely want to be a mother, and we shall see what happens.

Janette Manrara is a brand ambassador for New Nordic Collagen Shot (newnordic.co.uk)

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Janette Manrara: Its important to let go of strict diets on holiday and not feel guilty about it - NewsChain