Category Archives: Diet And Food

Diet can affect the symptoms of diverticulitis. Some foods can help prevent symptoms, while others may make a flare-up worse.

According to an article in the journal Gastrenterology, diverticulitis is one of the most common gastrointestinal diagnoses in United States clinics. Medical treatment may include antibiotics or surgery.

Doctors may recommend that people follow a clear liquid diet during an acute flare-up of diverticulitis. Some research suggests that dietary changes such as eating more fiber and probiotics while avoiding certain carbohydrates and red meat could help some people with diverticulitis symptoms.

This article discusses foods to eat, foods to avoid, and other factors to consider.

Diverticulitis is a condition where small pouches in the intestine called diverticula become inflamed or infected. Symptoms of diverticulitis can include abdominal pain, nausea and vomiting, fever, constipation, and diarrhea.

If a person has these pouches that are not inflamed or infected, they have diverticulosis and usually have no symptoms. According to current estimates, less than 5% of people with diverticulosis will develop diverticulitis.

A 2018 review suggested that risk factors for developing diverticulitis include aging, increased fat around the abdomen, inactive lifestyles, and poor diet.

The review concluded that there is not enough quality research to identify which diets are beneficial for an acute attack of diverticulitis. They did, however, suggest that following a high fiber diet after recovery from acute diverticulitis might reduce the risk of another episode.

Serious complications of diverticulitis might include:

Keep reading for more information about which foods to eat and avoid when a person has diverticulitis.

One study on men suggests that a diet high in fruits, vegetables, and whole grains has associations with a decreased risk of diverticulitis.

Traditionally, doctors have recommended that people who are experiencing a flare of acute diverticulitis should follow a clear liquid diet. They should then progress to a low fiber diet until their symptoms have improved. Once a person's symptoms are better, some sources recommend they follow a high fiber diet.

The Dietary Guidelines for Americans 20152020 recommends a dietary fiber intake of 14 grams (g) per 1,000 calories. High fiber foods include:

If any foods aggravate symptoms, then a person should speak to their doctor. The University of California, San Francisco (UCSF) note that some doctors may suggest a person takes a fiber supplement, such as methylcellulose (Citrucel) or psyllium (Metamucil).

Probiotics are beneficial bacteria that help the gut stay healthy. A 2013 study suggested that probiotics can be effective in treating symptomatic diverticular disease, especially when combined with medication.

People can take probiotics as a supplement, but they also occur naturally in some foods. These foods include natural yogurt and fermented foods, such as:

People who have been taking antibiotics might consider adding these foods to their diet to help repopulate the gut with good bacteria.

A 2019 review of the health benefits of fermented foods suggested that the potential probiotic effects can support a healthy digestive system and may help symptoms of irritable bowel syndrome (IBS). However, there is insufficient evidence to determine their impact.

A typical Western diet is high in red meat and refined grains, and has a lower fiber content. A 2017 study associated this type of diet with an increased risk of diverticulitis.

The UCSF note that it is safe for people with diverticulitis to eat nuts, popcorn, and seeds, including pumpkin and sesame seeds. Experts also say that it is OK to eat the seeds in tomatoes, zucchini, cucumbers, strawberries, and raspberries. In the past, doctors may have advised people to remove these foods from their diets.

However, each person is different, and some may find that particular foods worsen their symptoms. Anyone who notices that a certain food causes pain or a change in symptoms should eliminate that food and talk to their doctor or healthcare provider.

FODMAP is an abbreviation for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrate foods that research suggests can cause digestive symptoms, such as bloating, gas, and diarrhea.

In Dietary Patterns and Whole Plant Food in Aging and Disease, the author comments that low intake of FODMAP foods may help to lower the risk and alleviate symptoms of diverticular disease.

A 2016 hypothesis suggests that a high fiber diet, when combined with FODMAP foods, may cause excess gas, which could contribute to diverticulitis symptoms.

Some high FODMAP foods include:

As some of these foods also contain beneficial fiber, it is important to discuss food choices and elimination with a healthcare professional. Each person will have different dietary needs and sensitivities, so doctors recommend individualized professional guidance.

Research has linked higher intakes of red meat and processed meat to diverticulitis. One 2017 study found that if people stick to a healthful diet and lifestyle, it might be possible to prevent 50% of diverticulitis cases. Recommendations include consuming no more than 51 grams (g) of red meat per day, eating about 23 g of dietary fiber daily, doing at least 2 hours of vigorous exercise each week, maintaining a healthy weight, and never smoking.

Another study published in the journal Gut looked at males in the U.S. The study found that higher intakes of red meat, particularly unprocessed red meat, was associated with an increased risk of diverticulitis. They suggest that substituting red meat with poultry or fish may reduce risk.

Diet and other lifestyle factors play an essential part in the development of diverticulitis. Research indicates that obesity, physical inactivity, and smoking may all play a role in its development.

Research has linked several medications with an increased risk of diverticulitis. Regularly using non-aspirin nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or acetaminophen, corticosteroids, such as prednisolone, or opioid analgesics, may also increase a person's risk.

Estimates suggest that genes account for about 50% of a person's susceptibility to the condition, though research is yet to identify genetic markers. There may be more risk if a person has a family history of diverticulitis.

The review also linked low levels of vitamin D, which people mainly obtain through exposure to sunshine, with diverticulitis.

Researchers need to conduct more studies to determine which foods are beneficial for people with diverticulitis.

Currently, researchers are looking at how beneficial gut bacteria can support general health, and this may show promising results for diverticulitis also. However, at the moment, there is not enough good quality evidence to make recommendations.

Fiber intake seems to be a vital component. Consuming a high fiber diet may reduce the risk of diverticulitis and improve digestive health in general. However, people experiencing a flare-up may be better off avoiding high fiber foods.

Limiting red and processed meat may also reduce risk and symptoms. Replacing them with poultry, fish, and plenty of fruits, vegetables, whole grains, and legumes may be a sensible approach.

Leading a healthy lifestyle and being active, eating a healthful diet, reducing alcohol intake, and stopping smoking can support overall health and minimize a person's risk of obesity and disease.

A person with diverticulitis should always consult their healthcare provider or a registered dietitian nutritionist to discuss how best to manage their symptoms through diet and lifestyle changes.

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Diverticulitis diet: Foods to eat and avoid - Medical News Today

NEW ORLEANS Recent headlines about a major heart study may have confused you.

It read that heart stents and surgery are no better at preventing heart attacks and death than pills with diet and exercise are.

So if you're one of the many people with cardiovascular disease, what should you do?

Jim Breland has always been active, but suddenly in August, he woke up sweating.

"I woke up and I had a burning feeling coming through my throat andI was having trouble catching my breath and chest pains," said Breland, 56.

At the hospital, doctors found four blockages in arteries going to his heart. Some were 100 percent blocked. He was having a heart attack like so many others in his family.

"My dad and his four brothers all died of heart disease and I have four brothers and now I'm the fourth one with heart disease," he said.

Jim got two stents to open up blockages. He's scheduled to have two more.

A new heart study may change the treatment some patients choose with their cardiologists. The ISCHEMIA Trial, an international study with thousands of patients with blocked arteries to the heart, was designed to answer two questions. Would stents to open up blocked arteries, or bypass surgery help patients live longer, and reduce heart attacks. The answer was no.

"What it really is a statement of, is that our medicines are really, really good nowadays," said Dr. Robert Hendel, Tulane Chief of Cardiology and Director of the Tulane University Heart and Vascular Institute.

Dr. Hendel says those medications are cholesterol-lowering medicines, such as statins, medicines to lower blood pressure and even aspirin to get the blood flowing. Then, he says, couple those with better diet and exercise.

"And I think the ISCHEMIATrial reinforces the idea that these lifestyle changes and medicines really are the way to go to improve survival," Dr. Hendel said.

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So while Dr. Hendel says that surgical procedures did help people feel better, his take-home message is, if you are not having symptoms from your blockages, there is no need for stents or surgery. And if you are having symptoms, like chest pain and it goes away with the medications, that's all you need. If symptoms don't go away, then you may need stents and surgical procedures. This decision affects many in this area.

"And unfortunately, here in the New Orleans area, we have a real propensity for this problem, largely due to genetics, our high blood pressure rates, our diet, a lot of things that really cause heart disease," explained Dr. Hendel.

Jim is one of those patients. He's now teamed up with the American Heart Association for the Northshore heart walk this year. He's following his doctor's medical advice and doing his part for good health.

"I feel good. I've started cardio rehab. I've done half of the 36 sessions. I'm playing a good bit of golf. I'm walking. I fish a lot," he said.

All of that helps so he can be around a lot longer for his children and grandchildren.

And the doctors say since each of you, and your heart condition, is unique, ask your cardiologist about the pros, cons, benefits and risks when you need to make a treatment decision.

Get breaking news from your neighborhood delivered directly to you by downloading the FREE WWL-TV News app now in the IOS App Store or Google Play.

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Medicine, diet and exercise may do more to heal your heart than stents or surgery says study - WWLTV.com

A person may choose to follow a vegetarian diet for various reasons, including health issues, environmental concerns, or religious beliefs. Regardless of the reason, it is important to consider a few things before becoming vegetarian.

For instance, people should know which foods to avoid and what to include in their diet to ensure that they are meeting their nutritional requirements.

Keep reading for more information on what to expect when becoming vegetarian, the potential risks, and how to make the transition.

A person may choose from several different types of vegetarian diet, which differ in terms of the foods that they include or exclude. The main types include:

A basic vegetarian diet excludes meat, poultry, and fish from the diet. However, there are subcategories of the vegetarian diet, which get their names from the food types that they include:

A partial vegetarian will exclude most meats from their diet but will include either fish or poultry. For example, a pescatarian will eat fish but avoid other meats. A pollo-vegetarian, or pollotarian, will include poultry but no other meats.

A flexitarian primarily eats a vegetarian diet. Where they differ from other vegetarians is that they will occasionally eat small amounts of meat, poultry, eggs, and fish.

A vegan will avoid consuming any animal products, including meat, fish, poultry, dairy, eggs, and honey.

Learn more about the differences between vegetarianism and veganism here.

There are some potential health benefits of becoming vegetarian. However, these are dependent on what a person includes in their diet. For example, if a person's diet includes mainly processed foods, they are unlikely to get as many benefits as someone who primarily eats fresh vegetables, fruits, and whole grains.

Research has shown that a person may gain the following benefits from eating a vegetarian diet:

Following a diet that is overly restrictive in any way can lead to health issues. A person should plan any new diet carefully before starting it and discuss it with a healthcare professional to make sure that they are getting all of the nutrients that they need.

Although a vegetarian diet can be a good choice for a person's overall health, it is possible to be a vegetarian and eat poorly. Many unhealthful foods are vegetarian because they do not contain animal products, and eating too many of these foods can be detrimental to overall health.

Although plant-based diets are typically rich in low calorie foods, such as vegetables and fruits, it is still possible to overeat, which can cause a person to gain weight.

It is important for a person switching to a vegetarian diet to make sure that they eat a variety of fruits, vegetables, healthful fats, and whole grains. Eating only vegetarian foods can put a person at risk of not getting enough of certain nutrients, including proteins, omega-3 fatty acids, and vitamin B-12.

A person should plan their diet to include sources of these and other nutrients that are essential to overall health. In some cases, supplementation may also be necessary, especially for people following more restrictive plant-based diets that cut out most or all animal products.

A person may be at risk of certain nutritional deficiencies when making the switch to a strictly vegetarian or vegan diet.

The specific nutrients that a person may be lacking will depend largely on the type of vegetarian diet that they eat.

For instance, a person who still eats dairy, fish, eggs, or a limited amount of meat may not have any issues with nutritional deficiencies. Conversely, people who follow vegan diets may need to supplement with vitamins and minerals, depending on their dietary intake and restrictions.

Some of the nutrients that are most likely to be lacking include:

Most people get their protein from meat, fish, or poultry. Lacto, ovo, and lacto-ovo vegetarians can get protein from both plant and animal sources. People who follow a vegan diet will not get protein from animal products. Some substitutes can include:

Read more about some of the best meat substitutes for vegetarians here.

Iron is another nutrient that is present in red meats and other animal-based products. However, a person can get iron from other sources, such as:

Read more about the best iron-rich foods for vegetarians and vegans here.

Calcium is primarily in milk and other dairy products. Some potential replacements for people following a vegetarian diet that does not include dairy include:

The body produces vitamin D when the skin gets direct exposure to sunlight. However, certain factors can make it difficult to get enough vitamin D in this way. For example, in many countries, there is not much sun during the winter months, and people tend to cover up.

Also, many people prefer to limit the time that they spend in direct sunlight to reduce the risk of sunburn and skin cancer.

As the dietary sources of vitamin D are mostly animal products, vitamin D supplements are the best way for many vegetarians and vegans to get consistent, absorbable vitamin D.

Zinc is another nutrient that is important for a person's body. Many animal-based foods are high in zinc, including meat, seafood, eggs, and dairy. However, there are also plant-based sources of zinc, such as:

Omega-3 fatty acids are present in fish, such as salmon. These healthful fats are important for overall health, especially brain health.

Although plant-based omega-3 fatty acids also occur naturally in chia seeds, algal oil, and flax, these are a type called alpha-linolenic acids, which the body has a limited ability to convert to active forms. Therefore, a person may wish to look for fortified products or talk to their doctor about omega-3 supplements.

Vitamin B-12 is important for many functions in the body, including red blood cell production. A vegetarian can obtain vitamin B-12 from:

Many people choose to follow a vegetarian diet for health reasons, but there are other reasons why a person might make the switch. Some reasons may include:

A person should start with a general plan of how they want to become vegetarian. Anyone with specific health concerns should talk to a healthcare professional before starting a new diet. A healthcare professional should be able to give them advice on what foods to include in the diet or what supplements to take.

From there, a person should decide what foods they will include or exclude. Some people approach becoming vegetarian by immediately stopping the consumption of all meat. Others prefer to include small amounts of meat as they transition from eating meat frequently.

It may help a person to try new foods that fit with a vegetarian diet as they decrease their intake of animal products. Learning about substitutions, such as olive oil in place of butter, can help. Also, a person may want to familiarize themselves with vegetarian-friendly cookbooks, meal plans, and recipes.

People who want to become vegetarian will need to start reading product labels if they do not already do so. They should check for ingredients, such as dairy, eggs, and other animal products, depending on the type of vegetarian diet that they choose to follow. Nutrition labels can also provide information on what nutrients the food includes.

A person should also plan on eating a well-balanced diet that includes nutrient-rich foods, such as fruits and vegetables.

A vegetarian diet does not have to necessitate the removal of all animal-based products. A person can choose a diet that includes eggs, milk, poultry, fish, or no animal products at all.

By starting with a carefully considered diet plan, a person eliminating certain food types is more likely to maintain a balanced and nutritious diet and avoid nutritional deficiencies.

Regardless of a person's reason for becoming vegetarian, maintaining a balanced diet is crucial for health.

Read the rest here:
Going vegetarian: What to know - Medical News Today

When you rise to fame as a vegan influencer, people kinda assume youre pretty all in with the plant-based diet and lifestyle. Well, one ex-vegan influencer, Alyse Parker, just revealed that she did an "experiment" with eating meat for 30 days, and people have thoughts.

Parker became Insta-famous by posting vegan and exercise content, but she recently shared something completely different from her usual feed thats getting a lot of attention.

She opened up her post by talking about how she loves experimenting with things, including doing 30 days without shampoo, going a year without deodorant, doing 21 days of only fruit juice, having 30 days without social media, and doing three years of not shaving her armpits. You get da point, she wrote. But Im a firm believer in experiencing things first hand + getting a real feel for what something is all about before I form a personal opinion on it.

And heres where things got controversial. The Carnivore Diet first came into my awareness when a close friend shared with me all of the benefits that he was experiencing by eating this way, she said. Coming from being vegan 4.5 years, I was hellla resistant to the concept of eating ONLY animal foods (aka only meat, seafood, + eggs). I [sic] didnt make ANY sense to me. It actually sounded pretty f*cking ridiculous.

But Parker said she started to hear stories from fellow vegans who decided to test out the carnivore diet and experienced amazing health transformations.

I had my own fair share of health struggles and eventually reached a breaking point where I was willing to try anything to function properly again, she said, before acknowledging that she was conflicted because she had an 800,000 followers who mostly showed up to see her vegan content.

But I knew I needed to make decisions based on what was in the best interest for my health, she continued. I swallowed my pride + decided Id give it a shot. Full onnn carnivore. I woke up the next morning feeling more mentally clear, focused, wholesome, and healthy than I had felt in years.

Alyse said her vegan identity crumbled immediately and she made it clear that its been a lot for her to process. This past year of my life has been a journey of remembering who I am separate from what I eat, she wrote. In hopes of challenging others to step out of their current perspective ~ I documented my newest challenge of eating only meat for 30 days.

Plenty of people were supportive of Alyses decision, but others were not. Definitely not. Youre part of the problem, dont pretend like youre part of any solution, one follower wrote. Being vegan youd think youd understand the effects of eating meat on our bodies & more importantly our environment?? you lost all my respect as well :/, another said. "Sorry, we have to unfollow. So disappointing Food is more than lifestyle. Its an sign of repect for life. Choose compassion ," still another added. Things went off in the comments section from there.

Parker addressed some of the criticism she received in her Instagram Stories, saying that shes just trying to get a new perspective. She also later added, Cant we all just get along?

Worth noting: Alyse now has 209,000 followers.

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Ex-Vegan Influencer Alyse Parker Switched To The Carnivore Diet, And Fans Are Pissed - Women's Health

Modern medicine and healthcare have made living long lives a very real possibility. While most of the methods used depend on medical or surgical procedures, experts suggest that leading a healthy lifestyle plays a key role in helping you live a long life.

And this is where the Blue Zones diet comes in. Recent research has shown that adopting the lifestyle habits of those who live in the Blue Zones will help you extend your life beyond the age of 100 years. How exactly does this lifestyle system work? Lets find out.

Representational image. Image source: Getty Images.

In 2005, Dan Buettner did a cover story, Secrets of Long Life, for the National Geographic Magazines November edition, where he described how the centenarians (those who have lived beyond the age of 100 years) of the world lived, where they were located, what they ate, and how they were able to elongate their lives.

The story inevitably captured the imagination of people, and in 2006 Buettner and a team of demographers, scientists and anthropologists conducted deeper research into the specific regions (or zones) where the highest percentage of centenarians live. These zones are:

Despite the huge geographical and cultural differences between each of these zones, the researchers noticed nine common denominators and lifestyle characteristics that the residents of these zones shared. These characteristics were then named the Power 9 and are listed as follows:

1. Move naturally

You might think strenuous or mindful workouts in the gym multiple times a week or training for or running marathons might contribute to a long lifespan, but the people of the Blue Zones do none of these. They just live in environments where movement or activity is constant. Unlike the sedentary, desk-bound professional lives the rest of the world lives, most centenarians engage in jobs like gardening, housework or working outdoors in other ways. They do not use mechanical or electronic conveniences that cut out the natural movements of the body.

2. Purpose

Why do you wake up in the morning? Do you have a sense of purpose? You might think these are spiritual questions that have nothing to do with living a long life, but the residents of the Blue Zones disagree. Knowing your sense of purpose is worth up to 7 years of extra life expectancy, Buettner wrote in his report published in the American Journal of Lifestyle Medicine in 2016. Take a page out of the book of those who have lived beyond 100, find your purpose in life and work towards it.

3. Downshift

You might not realise it while you are busy worrying incessantly about that target or deadline at work, the disputes in your personal life, or the larger goals in life that you are unable to achieve - but stress does not add to your life, and it definitely does take away valuable years. Its not that people in the Blue Zones dont experience stress. They do. But they take a downshift or some time to shed off that stress effectively. Okinawans take a few moments each day to remember their ancestors; Adventists pray; Ikarians take a nap; and Sardinians do happy hour, Buettner wrote.

4. 80% Rule

Gluttony is actually very harmful to your health - and not because it's a "sin". People in the Blue Zones believe in the 80% rule, and it has clearly served them well in living long lives. Hara hachi bu - the Okinawan 2500-year old Confucian mantra said before meals - reminds them to stop eating when their stomachs are 80% full, Buettner wrote. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. So, stop before you overstuff yourself, cut back till about 80% and you wont just avoid weight gain - you might even end up living longer.

5. Plant slant

What do centenarians from all the Blue Zones definitely eat, despite the huge difference in the local foods available to them? Beans, including fava, black, soy, and lentils, Buettner wrote. Eating plant-based meals most of the time does not mean that you must stop eating meat though. In fact, the people from the Blue Zones arent necessarily vegetarian. They eat meat, including pork, but only 5 times per month on an average. The focus should be on more plant intake rather than meat intake.

6. Wine @ 5

Heres some good news for fans of red wine: drinking one or two glasses of red wine, specifically Sardinian Connonau, in the company of good friends and good food can help you live longer based on the evidence gathered from the Blue Zones population. People in all Blue Zones (except Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers, Buettner wrote. As he said though, moderation is key. You cannot drink a weeks worth of alcohol in one go and expect it to do anything but harm.

7. Belong

Having faith can also add years to your life, Buettners research proves. All but 5 of the 263 centenarians interviewed belonged to some faith-based community, he wrote, while adding that attending faith-based services 4 times per month will add 4 to 14 years of life expectancy. It doesnt matter what your specific faith or religion or belief-system is as long as you do have one and a community of fellow-believers who meet up to share the faith at least four times a month.

8. Loved ones first

Buettner wrote that putting family first also plays a role. He goes on to explain that keeping ageing parents and grandparents close (or living with them), having a life partner, and investing more time and love in your children actually helps elongate life. This has a lot to do with mental health and care because if you invest in your family you are more likely to be looked after and feel happy. It also reduces disease and mortality rates and can increase life expectancy.

9. Right tribe

Finding your tribe, or the right set of people who can provide lifelong support is apparently a big factor of longevity. Buettner wrote about how people in the Blue Zones are born into or maintain social circles that supported healthy behaviours. The presence of a social circle also seemed to keep vices like smoking away and promote happiness. Create and sustain a reaffirming group of lifelong friends, and you might just be able to fight depression, obesity and beat ageing.

As you can see, the Blue Zones Diet is more about changing your lifestyle rather than just focusing on food or exercise. It promotes a healthy and happy way of living which finally pushes back the time of death by decades when done right. If you can accomplish all the changes, maybe you too will live to be a centenarian.

For more information, please read our article onBlue Zone Diet.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Dec 10, 2019 18:14:33 IST

Tags : Blue Zones, Blue Zones Diet, Centenarians, Dan Buettner, Diet For Longer Life, Diet Tips, Healthy Diet, Longevity, NewsTracker

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Blue Zones Diet: Will following this diet help you live for 100 years? - Firstpost

High blood pressure is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high. A consistently high blood pressure reading puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke so it is imperative to take steps to lower high blood pressure.

Luckily, making simple dietary tweaks can lower your blood pressure - here are three snacks proven to lower readings.

A recent study published in the Journal of Gerontology Series A revealed that eating 200 grams of blueberries every day for a month can lead to an improvement in blood vessel function and a decrease in systolic blood pressure in healthy people.

Systolic blood pressure indicates how much pressure your blood is exerting against your artery walls when the heart beats, according to the American Heart Association.

As Blood Pressure UK explains, systolic blood pressure is important because it gives the best idea of your risk of having a stroke or heart attack.

READ MORE:High blood pressure: Include these three drinks in your diet to lower your reading

Researchers from King's College London studied 40 healthy volunteers for one month. They were randomly given either a drink containing 200g of blueberries, or a matched control drink daily.

Effects on blood vessel function were seen two hours after consumption of the blueberry drinks and were sustained for one month even after an overnight fast.

Furthermore, over the course of the month, blood pressure was reduced by 5mmHg.

This is similar to what is commonly seen in studies using blood pressure lowering medication, notes the researchers.

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Research investigating the health benefits of eating sunflower seeds has found that a compound in sunflower seeds blocks an enzyme that causes blood vessels to narrow and tighten.

Enzymes are biological molecules that speed up chemical reactions in the body.

In addition, the magnesium contained in sunflower seeds has been shown to reduce blood pressure levels.

Furthermore, sunflower seeds are rich in unsaturated fatty acids, especially linoleic acid. Research shows that your body uses linoleic acid to make a hormone-like compound that relaxes blood vessels, promoting lower blood pressure.

In a three-week study, women with type 2 diabetes who ate one ounce (30 grams) of sunflower seeds daily as part of a balanced diet experienced a five percent drop in systolic blood pressure.

According to results published in Journal of the American Heart Association, When compliment with a diet low in saturated fats, eating walnuts may help lower blood pressure.

In a randomised, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants' diets with walnuts.

They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

According to the researchers, central pressure is the pressure that is exerted on organs like the heart and is an important indicator of cardiovascular disease (CVD) risk.

It is vital to cut down on saturated fats because, in addition to raising blood pressure, saturated fats raise cholesterol in the blood, explains Heart UK.

Cholesterol is a waxy substance found in blood that can act as a deadly precursor to a range of cardiovascular complications such as heart disease.

Saturated fats are found in animal foods, such as meat, butter and other dairy products, and foods that are made with them, such as cakes and biscuits.

Cutting down on foods high in saturated fat and replacing them with foods with more unsaturated fat can help improve cholesterol levels.

Go for healthy spreads, oily fish, nuts, seeds and cooking and salad oils, advised Heart UK.

Read the original here:
High blood pressure: Eat these three snacks to lower your reading - Express

Diet forms an essential part of blood sugar management and although you do not have to cut out any food groups per se, it is strongly advised to reduce your intake of certain items known to cause a spike in blood sugar.

Foods that contain high amounts of carbohydrate spell trouble for blood sugar management because carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein.

In fact, for optimal blood sugar management, a recent study recommends eating a diet consisting of low carb options and an increased share of protein and fat.

The study, conducted by Bispebjerg Hospital in collaboration with other partners, found diet with a reduced carbohydrate content and an increased share of protein and fat improves the patient's ability to regulate his or her blood sugar levels independent of weight loss.

READ MORE:Type 2 diabetes: Eating this winter spice could lower blood sugar

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Type 2 diabetes: Add this fruit to your breakfast to lower your blood sugar - Express

Fans of the high fat, low-carb keto diet praise its appetite-crushing benefit, which is why keto dieting is so popular for weight loss. But since we dont live in a keto-friendly world, the call of carb-rich fare from healthy options, like fruit, yogurt and oatmeal to less healthy foods, like pizza, French fries and dessert can make it hard to stick with the keto diet. Even if youre not craving carbs, a normal social activity, like dinner at a friends house, can pose problems. Enter keto cycling. In this fairly new approach, you cycle on and off the keto diet at various intervals. Though this may sound like the best of both worlds, there are some red flags you should know about.

The keto diet is designed to encourage your body to adapt to using fat instead of its preferred fuel source, glucose, which is the substance thats broken down from the carbohydrates you eat. Though it sounds simple enough, the process involves many biological modifications and it may take a few weeks for these changes to occur. Youll lose weight during this process initially mostly water weight as your body depletes its remaining carbohydrate stores (known as glycogen) and makes this adaptation.

The main challenge keto dieters face is the extreme carb limit, which is capped at about 5 percent to 10 percent of your daily calorie intake, or around 20 grams of carbohydrates per day, depending on your individual calorie level. This amount of carbs is less than the amount in a large banana and given that even non-starchy foods, like nuts and broccoli, contain some carbohydrate, youll reach the cap easily. That means doughy foods, like pizza, pasta and bagels, as well as sweets, are strictly off limits. Thats why keto cycling is so appealing.

Though it has no official definition and theres no actual science to back up its effectiveness, many people take it to mean following the keto diet for five or six days and then following a higher carb menu for a day or two. Besides the obvious benefit of being less rigid, adding back nutritious carbs, like fruit, beans and whole grains, can provide a spectrum of health-protecting substances, including fiber, which is often low on a typical keto menu.

According to the recently released National Lipid Associations scientific statement published in "The Journal of Clinical Lipidology", this type of eating pattern is difficult to maintain and while those who follow it often experience an initial weight loss advantage, over time, the keto diets weight loss benefits arent any better than a more balanced plan.

In theory, keto cycling might make it easier to follow this program, but according to Molly Devine, RD, owner and founder of MSD Nutrition Consulting and Eat Your Keto, the reality may be quite different. Few people have the ability to go on and off keto successfully, she says, explaining that the main challenge is intense cravings for carbs and sugar, which come back once you reintroduce these foods. In Devines experience, this is true whether you take a break for say, a holiday weekend, or even just a meal.

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For those who have struggled with sugar addiction and battled getting sugar out of their diet, following a strict ketogenic diet is the first time they don't feel overwhelmed by cravings due to the metabolic shift from glucose for fuel to ketones. Keto cycling or cheat meals are very challenging for this group because as soon as they get a taste of those foods, the cravings hit hard and they have a tough time getting back on the wagon, she explains.

Franziska Spritzler, RD, CDE, a writer and expert on the medical review board of dietdoctor.com agrees, but says it can depend on the person. She explains that some people do well knowing they can have a small scoop of ice cream or another non-keto treat on occasion and that planning for these non-keto foods can make it easier to stay on the keto diet and facilitate weight loss and better blood glucose control. But she admits that for other people, this approach can lead to intense carb cravings, making it difficult to return to the keto diet.

Setting aside intense cravings, there may be other risks of cycling on and off the keto diet. In one short-term, small study, researchers investigated the impact of following a strict keto diet for six days and then going off plan by consuming a drink containing 75 grams of carbohydrate. For reference, thats slightly less than the amount of carbs in two cans of soda. The damage: We saw a temporary increase in the levels of endothelial microparticles (sometimes called micro vesicles) in the blood, explains study co-author and Assistant Professor at the University of British Columbia Jonathan P. Little. Endothelial cells are the single layer of cells that line and protect our blood vessels. Microparticles are small vesicles that get released from cells when they are inflamed or damaged, so finding an increase in endothelial microparticles tells us that the endothelial cells that line our blood vessels experienced some damage and inflammation when glucose spiked. Though he says that the increase in markers of blood vessel damage was temporary, the long-term impact remains unclear. We know that these endothelial microparticles are elevated in conditions such as heart disease and type 2 diabetes, which is why we were interested in measuring them, he explains.

Besides the potential for blood vessel inflammation, Little also cautions that the metabolic adaptations your body experiences on the keto diet means that youre relatively glucose intolerant, so a meal (or day) of high carb eating might not be the best plan. When you adapt to a ketogenic diet, you become a proficient fat burner and this occurs at the expense of carbohydrate metabolism. It probably isnt the best thing for your metabolism to throw carbohydrates (especially high glycemic index carbs in high amounts such as a glucose tolerance test drink that we used or a big 'cheat meal') into the mix if you are on a ketogenic diet, he says.

Devine agrees and shares concerns about the long-term risks of this approach. The benefits from a ketogenic diet are a one-way street, she says. You can get away with a high intake of dietary fats (including saturated fats) without the negative impact on risk factors for cardiovascular disease (specifically, particle size of LDL and triglycerides) only when these foods are not consumed in conjunction with refined carbs and sugars, explains Devine. In her view, going back and forth will cause more harm than benefit over time. I stress the importance of not cheating on a keto diet because once you start introducing sugars, the high-fat aspect can do more harm than good long-term.

Experts also caution about the risks to your emotional health with keto cycling. Starting keto with the idea that you can go off plan whenever you want and just jump right back in when you feel like it may be counterproductive for your weight, overall health and quality of life, explains Spritzler. Devine also notes that chronic yo-yo dieters may become less successful over time. In her experience, each keto hiatus can become longer and longer and as a result, its likely youll put the weight back on. At that point, the hurdles start to feel insurmountable, she says.

Despite the concerns, if you want to give keto cycling a try, experts recommend cycling in healthful sources of carbs instead of those craveable, heavily processed refined or sugary carbs. Think sweet potatoes, beans, milk and fruit over muffins, rolls and chips.

Its also a good idea to make a plan for your carb-heavy days so you get the most benefit. For example, Spritzler says you might eat them on a workout day. Pay attention to how you feel on the days you eat more carbs, she says. Some questions she suggests asking yourself: Do your energy levels drop or soar? Are you happier and satisfied or anxious and hungry? Does your sleep improve or worsen? Pay attention to your answers. If you feel better off eating carbs occasionally and it doesn't seem to interfere with your weight, keto cycling may be a good fit for you. On the other hand, many people do seem to benefit from staying consistently keto or alternating keto with low carb (around 30-60 grams of net carbs per day), she explains.

Whether you add in those higher carb days or not, your keto diet should focus on other principles of healthy eating. Devine says to emphasize whole foods, quality proteins and heart-healthy unsaturated fats, such as olive oil, avocado, nuts, seeds and fatty fish instead of processed saturated fats, like cheese and processed meats. Spritzler agrees that the focus should be on minimally processed foods and she suggests this simple framework: Consume adequate protein (3-6 ounces) at every meal, include vegetables at most if not all meals, and eat enough to feel full but not stuffed.

The prescriptive nature of total carb abstinence may be appealing to some, but for others, can feel unnecessarily rigid. Its important to get clear on where you fall in the spectrum and use that to guide your dietary decisions. Whether youre trying to lose weight or just get healthier, it also makes sense to think about the foods you enjoy and the way you like to cook and then pick a plan that lines up with your food and lifestyle values. Be real with yourself and identify some non-negotiable foods. If pasta is one of them, keto cycling might be preferable to keto, but you might want to try another approach altogether.

Remember that the keto diet isnt the be all end all even for weight loss. As Kevin C. Maki, co-author of the National Lipid Association Scientific Statement points out, the long-term health impact is unknown. While ketosis may have some benefits for reducing appetite, it may not be necessary to go to such extreme levels of carbohydrate restriction to lose weight and experience some of the other benefits, such as improving blood glucose excursions and triglyceride levels, says Maki, whos also an Adjunct Professor of the Department of Applied Health Science at the School of Public Health at Indiana University, Bloomington Indiana. He acknowledges that a keto-type diet for a limited period of time may work well for some people, but also points out the issues with long-term compliance. Our general view is that most people would be better off focusing on regular exercise (e.g., walking) and consuming a high quality diet that emphasizes fruits, vegetables, whole grains, nuts, seeds, legumes, seafood and non-tropical oils, such as a Mediterranean diet pattern.

Dr. Suzanne Steinbaum, Director of Womens Cardiovascular Prevention, Health and Wellness at Mount Sinai Heart, Fellow of the American College of Cardiology and American Heart Association, and spokesperson for the American Heart Associations Go Red for Women campaign, is also in favor of the Mediterranean diet over the keto diet or keto cycling approach. She says the Mediterranean diet has been shown to reduce the incidence of heart disease by as much as 30 percent and that weight loss and better blood sugar management can be achieved by boosting your vegetable intake and cutting way down on your consumption of overly processed carbs and sweets.

No matter which approach you go for, remember that the idea is to adopt healthier eating habits not just for the next few weeks or months, but for life, which is the real key to healthy and sustainable weight loss.

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The pros and cons of keto cycling, according to health and medical experts - NBC News

As the new year looms, so do resolutions of weight loss. Dieting to lose weight is the second most popular resolution in the United States for 2019, with exercising to get into shape being the first. Even though only 64 percent stick with their resolutions after January and only 46 percent after June, every year Americans pledge to lose weight.

Diet resolutions feed into our fatphobic society, worshipping thinness and degrading fatness. In fact, data from 2010 show that Americans spent over $60 billion on dieting and diet products. Womens magazines advertise weight loss at every grocery store check-out lane and social media is littered with clean-eating accounts and weight-loss promises. Even television hosts Jenna Hager and Hoda Kotb nervously weighedthemselves live on air before starting their intermittent fasting diet. Moreover, Michigan is the only statewith a civil rights law prohibiting a workplace to fire someone because of their weight. While some cities have similar protections, the other 49 states have no state-wide laws. All of these contribute to our nations diet culture.

From intermittent fasting and the keto diet to low-fat diets, you usually have at least one friend trying something new in an attempt to lose weight. Fad diets continually cycle, brainwashing people into believing they will actually work. About 95 percent of people who lose weight from diets will regain the weight (and possibly even more) within one to five years. Additionally, there are more side effects to fad diets than temporary weight loss. Dehydration, weakness, nausea, headaches and general lack of nutrients are some of the side effects from fad diets. I suffered from these same side effects when I was actively in my eating disorder.

Unfortunately, dieting does not only affect adults. Teenagers and kids are just as subject to dieting and fatphobia. According to a study by the American Academy of Pediatrics, teenagers aged 14 to 15 who dieted moderately were five times more likely to develop an eating disorder and those who heavily restricted their diets were 18 times more likely to develop an eating disorder.This was coupled with unhealthy weight control behaviors. According to researcher Dianne Neumark-Sztainer, teenage boys and girls engage in skipping meals, smoking, vomiting, laxative use and fasting. Diet culture is an issue that affects every age and gender. And for those already eating-disordered, diet culture perpetuates eating disorders and makes a full recovery almost impossible. For me, much of my time in outpatient treatment involved coping with societal triggers and evading diet culture, especially near the holidays.

This is not to say never try to lose weight or be ashamed if you have. Everyone has different reasons to lose weight. For some, it is because of compromising health conditions where it is important to work with doctors and dietitians to create a sustaining meal plan to remain healthy. But by doing so, one can still help resist diet culture.

There are multiple ways to counteract diet culture. First, use the Health at Every Size logic and guidelines weight loss or gain is not necessarily a sign of improved health. Excluding extreme cases, people can be healthy or unhealthy at any weight. Personally, I know skinny and fat people who are healthy as well as some who are unhealthy. Weight is not the sole determining factor of health, yet society continually shames fat people even though being extremely underweight is ultimately more dangerous than the counterpart.

Furthermore, through fad diets and fatphobia, our culture glorifieseating disorders for fat people, while showing concern for eating disorders in thin people. Society degrades fat people while putting thin (and emaciated) people on pedestals. Therefore, equal access to care is necessary. But equal access cannot happen until society reframes their thinking around fat people. It is important to reflect on your own weight biases and actions.

Second, acknowledge your thin privilege, if applicable, and use it to help resist diet culture. Though a newly popular phrase, thin privilege has implications everywhere, especially in seating. Knowing you are able to comfortably sit in movie theaters, doctors offices, planes and restaurants means you have thin privilege. This is not a bad thing; people did not ask for it. Thin privilege is merely a result of a fatphobic society. However, people can choose to acknowledge their thin privilege and become involved in activism. From asking how to help, welcoming fat people to sit next to you or participating in Weight Stigma Awareness Week these small actions can help fight the nationwide fatphobia that diet culture encourages.

Finally, do not give out unwarranted health advice. Health advice should come from professionals, such as doctors or dietitians. However, make sure your doctor or dietitian is part of the Health at Every Size movement, as even professionals can be fatphobic.

There is no one way to cure diet culture. It is a $60 billion industry. However, we can perform small acts of resistance to not only help ourselves but others impacted by diet culture and the fatphobia within the culture. Fat people deserve the same treatment as thin people. Weight is not a measure of worth. It is time our society reflects that.

Chloe Plescher can be reached at chloebp@umich.edu.

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Chloe Plescher: Resist diet culture in the new year - The Michigan Daily

Corporate culture managers and business leaders typically value nothing more than productivity from their employees. In many U.S. office environments, nearly all of us are constantly competing to be better, work harder and increase our outputs. However, as we strive to get ahead we are often faced with major hurdles in our performance such as disengagement, too much multitasking, fatigue and procrastination that prevents us from being our best selves.

The term "biohacking" has become popular in the health and wellness space. Biohacking consists of making small, incremental diet or lifestyle changes to improve your health and well-being, often for better performance from both body and mind.

Biohackings basic principle is that optimal inputs into our body lead to maximum outputs. So, through the proper diet, supplements, daily routines and electronics, we can reach our personal peak of performance in all areas of life.

Biohacking is now making its way into company culture. As a company, you can implement simple health initiatives to help employees improve productivity. These small but simple hacks can boost mood, output and happiness.

Sleeping is one of the greatest gifts you can give yourself to be in peak performance. However, 40% of Americans get less than the recommended minimum amount of sleep, which is seven hours. Many of those who lack sleep believe that theyll be able to catch up on lost hours during the weekends, but studies have shown that sleeping in only makes up for some of the deficits associated with past sleep deprivation.

The most successful entrepreneurs I have met think about sleeping as an investment. The more time you spend resting, the more efficient youll be while awake. The benefits of a good night's sleep include a healthy immune system, increased concentration, improved productivity and a better mood.

Make quality sleep a company priority for your employees. Implement a flexible schedule, power naps at work or training on the importance of sleep.

Experts typically recommend seven to nine hours of sleep for adults. However, to find one's optimal sleeping patterns, you can suggest employees try a sleep-cycle tracking app. By placing a smartphone on your mattress while you sleep, these apps measure how long you spend in each sleep cycle and also let you know the best time to wake up. With this information, your employees will learn to wake up naturally, refreshed and with enough energy to be their best all day.

Do you have employees who need an energy boost? Dont be afraid to make power napping part of your company's daily routine. In fact, many companies are now recommending employees take a short break in the early afternoon. At this time, a nap duration of 20 minutes will provide the lightest phase of sleep, or 90 minutes for one full sleep cycle. Napping for these set amounts of time will leave your employees feeling recharged rather than groggy when they get up.

These days, everybody claims to have some dietary solution that will magically solve all your problems. Although there is truly no one-size-fits-all diet, there are certain guidelines that can lead to great results for most people. So, educating employees that an optimal diet will help gain mental clarity and boost productivity at work will help you run a successful business. For example, you could have a nutritionist come to talk to employees about implementing better dietary habits into their daily routines.

All in all, adding simple health biohacks for employees can be great for boosting productivity to reach higher heights for all at work. With these simple daily practices, employees will be healthier and happier and will meet corporate goals and set new benchmarks in no time.

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Help Your Employees Optimize Their Work Performance Through Health Initiatives - Forbes