Category Archives: Diet And Food

*For your convenience, we included links to subject-related posts from the GMFH website

With current advances in medicine and nutrition, a transition is taking place from a one-size-fits-all approach towards personalized therapy. Indeed, the close link between host and gut microbiota, as well as with the environment in which those two elements evolve, makes each patient a unique case. Dr. Purna Kashyap exemplified the problem of the huge variability in patient response to treatments with irritable bowel syndrome, where, for instance, patients with IBS who have symptoms of diarrhea have a very different gut microbiota compared to those who are constipated. Furthermore, every individuals relapse profile is different.

The gut-brain axis is the two-way link between the gastrointestinal tract and the brain. In fact, chronic stress can impact the gut microbiota to the point of increasing the likelihood of irritable bowel syndrome and decreased gut microbiota health in general. Dr. Emeran Mayers work focuses on cognitive behavioral therapy, by teaching patients relaxation strategies such as progressive muscle relaxation, controlled breathing and hypnosis to treat irritable bowel syndrome symptoms. The correlation between the gut microbiota of patients with IBS and response to cognitive behavioral therapy is being studied by Dr. Mayers team. So far, findings have shown that gut microbiome profiles could predict which patients with IBS would respond to cognitive behavioral therapy.

To continue with the gut microbiotas role in disease treatment, the summit welcomed Dr. Jennifer A. Wargos team, which is working on how bacteria in tumors can affect chemotherapy or immunotherapy. In two of their findings, they noticed that the gut microbiota can modulate the toxicity of cancer therapy and found that people who respond to immunotherapy have a greater gut microbiota diversity, which is related to eating a high-fiber diet. Thus, gut microbiota-targeted interventions may help improve treatment responses in patients with low remission diseases such as metastatic melanoma.

As the gut microbiota is part of our system and forms a symbiosis with the host, bacteria will react to food intake, blood glucose level and circadian cycle. In the context of diabetes prevention and treatment, Dr. Purna Kashyap showed that, based on a persons gut microbiota profile, blood glucose levels following food intake can be predicted.

The circadian cycle is what allows us to fall asleep at night and get up in the morning. Stimuli such as light, sun exposure and food intake regulate that cycle. Dr. Dirk Haller and his team showed that 15% of the gut microbiota follows the same rhythm. Furthermore, by studying patients with type 2 diabetes and their gut microbiota, they found that the gut microbiota of those patients lost its rhythmicity.

Studies on identical twins help scientists understand the effect of diet and environment on gut microbiota. Strikingly, there is a wide variation in gut microbiota from person to person and only 37% of the same gut microbes are shared by identical twins still living together, making diet responsible for that variation. The current challenge presented by Dr. Nicola Segata is that there are many ways of analysing the food consumption of individuals: according to food items, food groups, nutrients or dietary patterns. In that regard, Dr. Segatas team has found a strong association between unhealthy food (high in sugar and saturated fat) and specific bacteria and obesity, high body mass index and cardiometabolic diseases, while healthy food (vegetables, non-transformed products) was mostly associated with the beneficial bacteria Prevotella copri.

Thanks to the high number of studies on the effect of diet on the intestinal microbiota, we know that the gut microbiota is highly malleable. In other words, after only 24 hours of a change in diet, the microbiota will be different. It is also highly resilient, which implies that if changes in diet do not persist, the intestinal microbiotas composition will return to its original state in less than 24 hours.

Dr. Rachel Carmody brought up an interesting point at the summit about how certain foods are better absorbed by the host when eaten cooked than when raw and that heat inactivation of antimicrobial compounds in food may also play a role in foods impact on gut microbes. Some foods appear to be better digested cooked than raw, which could be explained by the long period during which fire has been part of human evolution. In addition, raw food not absorbed by the host will be fermented by bacteria, which will then bring calories to the host, in what is known as energy return.

Food intake, digestion and gut microbiota are linked and work together. For instance, the body secretes bile acids during digestion to absorb any fat that has been consumed. Dr. Sloan Delvin is interested in how the gut microbiota can assimilate bile acids and change their conformation, as well as their effect on health. Furthermore, by converting those bile acids, some bacteria also have anti-inflammatory and anti-infectious properties.

Dr. Dan Knights and his team looked at the evolution of the composition of the intestinal microbiota in second-generation immigrants to America. It is known that gut microbiota diversity and richness in individuals living in Westernized countries are much lower than in those living in developing countries. It was therefore interesting to note that even though the diets of second-generation immigrants did not vary that much from the diets consumed in their countries of origin, the environment in which they livewith antibiotics, pesticides, C-sections and infant formulacan lead to a reduction in gut microbiota diversity and richness to the same level as the American population. In Dr. Knightss study, it appears that diet explains only 4% to 6% of gut microbiota variation, which means that the Westernized lifestyle of second-generation immigrants has a huge impact on their gut microbiota. It is also important to keep in mind that foods are more than just nutrients and are composed of many molecules that vary from one food to another, thus shaping the gut microbes in a different way.

Dr. Gary D. Wu focused on how to reduce symptoms in patients with inflammatory bowel disease using diet. His research team compared three diet options: vegan, omnivorous and exclusive enteral nutrition. A vegan diet seems to reduce symptoms and the duration of flare-ups compared to an omnivorous diet but, interestingly, exclusive enteral nutritionliquid food containing 0% fiberis the gold-standard diet for patients with IBD. However, it has been shown that exclusive enteral nutrition slows gut microbiota recovery and alters carbohydrate and amino acid gut metabolites.

As your knowledge about the gut microbiota develops, it will come as no surprise to readers that the most common probiotics are based on the Lactobacillus and Bifidobacterium species. However, Dr. Phillippe Langellas team is now working on next-generation probiotics, which include both new species of bacteria such as F. prausnitzii, which has been found to have anti-inflammatory properties, and genetically modified lactic acid bacteria, which can deliver key components to host cells to mediate inflammation in IBD patients or restore healthy gut function.

Similarly, Dr. Eric Alms team found that certain strains of Lactobacillus probiotics could reduce salt-induced hypertension and that the presence of F. prausnitzii was higher in patients who did not have diarrhea after taking antibiotics.

Fecal microbiota transplantation and its beneficial healing effect under certain conditions was discussed during the session, with information shared about how transplantation of the intestinal microbiota is not yet safe and does not cure everyone of diseases beyond Clostridioides difficile infection.

By creating a predictive model, Dr. Eric Alms team can tell what a patients gut microbiota composition will look like after receiving a gut microbiota transplant from a specific donor, allowing doctors to find the ideal donor for each patient. Interestingly, patients colonized with new species of bacteria from a donor are more likely to be colonized with bacteria belonging to the same species from their own environment. The team found that two distinct species from a single donor were more similar than the same two species from different donors. That could be explained by the fact that in the environment, gut bacteria communicate and exchange information via gene transfer. The team also found that gene transfer from one bacterium to another occurs more in Western populations.

Currently in clinical trials, defined microbiome therapeutics can be given with or without prior antibiotic treatment, in one or more doses, with a mixture of donor stool or a pool of freeze-dried Firmicutes. Defined microbiome therapeutics can be used for other pathogenic infections, such as the Klebsellia infection studied by Dr. Kenya Honda. Through impressive work that screens stool from several donors and then specific bacteria, and then individually identifies the necessary bacteria among the dispensable species, Dr. Honda and his team hope to find a new treatment. The preliminary evidence on the effect of defined microbiome therapeutics on pathogen infection suggests their potential use in ulcerative colitis, food allergy and some cancers, among others.

One of the most exciting topics currently under study is the connection between the gut microbiota and the COVID-19 virus. During the pandemic, many researchers have tried to identify factors that explain the severity of symptoms and side effects associated with vaccination. Dr. Siew C. Ng presented the results of studies showing that people with type 2 diabetes and obesity, as well as the elderly, were at risk of developing more severe symptoms from COVID-19. Interestingly, those individuals also have an altered gut microbiota, which would affect immune system responses and therefore the severity of COVID-19 symptoms.

The researchers also found that people with adverse effects from the vaccination had a distinct gut microbiota profile from those without symptoms. Armed with that observation, the researchers are now focusing on restoring the health of the gut microbiome through fecal microbiota transfer, diet and probiotic administration. It is difficult to have a definite answer in such a short period of time, but in the meantime, the one piece of advice remains: follow a healthy diet!

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What's the latest in gut microbiota science? Some insights from this year's GMFH Summit - Gut Microbiota for Health

Stephanie OReillys son Henry holds a box of formula at the store.

WAUKESHA The baby formula shortage continues to cause stress for parents of infants. Stephanie OReilly, Waukesha, is one of those parents. She needs Enfamil formula for her 9-month-old son Henry.

For us it has been very difficult to find what he uses. He uses Enfamil and it is one of the more needed diets that Ive seen from other moms on Facebook, she said.

It has been a huge struggle for the Waukesha mom as she hasnt had any sightings of the formula for about a month.

Its been hard to get my hands on something he can use, OReilly said.

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She told The Freeman she is on five or six different Facebook groups devoted to finding formula. Parents share images of different formulas they find at stores with hopes of helping each other find the right one for their babies.

The baby formula shortage continues to cause stress for parents looking to feed their babies. Pictured are empty baby formula shelves at a Waukesha County store.

I havent really been able to find anything but I know other people who have, she said.

OReilly spreads the word to family and friends to see what they can find for her family in the stores.

I run to multiple stores on my lunch period yesterday I went to three and none had my sons formula. I take pictures at each store and add to a mom group that Im in to hopefully help others find what they need. I talked to a grandma yesterday while at one of the stores and we talked about what stores each had gone to and if they had the formula that we needed. Ive honestly had some great conversations with other women while out formula shopping, she said.

Lindsi Peplinski is an administrator for the Facebook group Waukesha County, WI Formula Parents.

Peplinski had seen an article about a similar group for Milwaukee.

I thought it would be a good idea to have a local one for Waukesha County. In hopes that parents/guardians arent having to go go all over themselves looking at stores. We all are helping each find what we need, she said.

While some or most parents can swap brands of formula, others cant.

Finding the specific formula needs for our little ones is the biggest challenge. From the group others are posting pictures of empty shelves. Evidence of the shortage, Peplinski said.

The Waukesha County mom has two girls, 2 years old and six months.

Right now we have enough formula to last a few weeks. Thankful our six-month-old is transitioning to solids so we arent going through formula quite as fast as we were,Peplinski said.

OReilly for the most part has gone on the social media groups and make a run to different stores on her lunch break.

That way I dont have to worry about paying someone to go shopping. My family has been really great about helping out with that as well, she said.

Katie Karls, advance practice dietitian-nutrition support at Childrens Wisconsin Hospital, provided tips for parents who are struggling to find baby formula.

Karls told The Freeman she has heard parent concerns since the day the shortage started. The number one struggle she has heard is finding equivalents to products on store shelves and finding formula for babies with special medical needs or allergies.

Karls recommends that parents avoid diluting formula. The reason families are diluting formula is because they are trying to make formula last longer. They are having trouble finding in the store, she said.

Karls said the extra water is not good for babies and doesnt provide enough calories and nutrition for them. The babys kidneys are unable to process that extra water and it can be harmful to their kidneys, Karls said.

And do not attempt to mix your own formula.

You could inadvertently contaminate what you mix and it is very difficult to get the right balance of critical nutrients. There are extremely concerning online recipes that could harm your baby, including injuring their liver and kidneys, or even cause an imbalance that could cause their heart to stop, Karls said.

Many women are unable to breastfeed due to medical conditions, or issues with their milk itself such as not providing all the needed nutrients. A baby can also have special needs such as allergies, a digestive condition or other medical issues.

If babies are not provided human milk, formula is their sole source of nutrition from birth to six months. At six months a baby starts transitioning to rice, cereal and baby food.

Formula or human milk (breast) provides their primary nutrition source through a year of age, Karls said.

Other tips for parents seeking baby formula include dialing 2-1-1 to chat with a community specialist online. This free, confidential helpline is available almost anywhere in the United States and can help you find local resources.

Also, contact local food pantries. 211 can help facilitate that as well, according to Karls.

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Parents work together to find baby formula in Waukesha County - Greater Milwaukee Today | GMToday.com

Shay Mitchell is enjoying her final days as a mother of one. The actress, who is expecting her second child, showed off her fabulous pregnant figure in a swimsuit on Instagram Tuesday. "Nesting/ resting and all the things. Enjoying the last moments of it being just us. Thanks to all the amazing aunties for always being there for us ," she captioned the images. How does the You star keep herself fit? Read on to see 7 of Shay Mitchell's top tips for staying in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bikini Photos!

Shay is a big supporter of goal setting. In early 2021 she declared that she had spent the past year trying to "feel fine." She added: "For me that came in the form of comfort food, comfort clothes and throwing my fitness routine out the window. And that was okayfor awhile. They're called unprecedented times for a reason. But I also learned about physical and mental self-care, and made a pact with myself that 2021 would be different. I wanted to focus on myself again, because I'm the best version of myself for Atlas and everyone else when I take care of myself first."

Exercise is a big part of Shay's life. In 2021 she teamed up with OpenFit. "A doable time frame 30 minutes a day for 5 days a week for 4 weeks," she wrote. "A clear start, a clear finish and a something that I could totally commit to. I have loved getting up these last four weeks and having a routine and a challenge to start the day. I feel more healthy, energetic and engagedwhich makes a better me."df44d9eab23ea271ddde7545ae2c09ec

You won't find Shay counting calories or eliminating carbs. "I don't believe in diets," she said in an Instagram story, per Eat This, Not That! "Personally, they don't work for me. I think you need to eat in moderation. That is the only thing, at least for me, that works."

Shay maintains that "it's all about balance," when it comes to diet and exercise. "A lot of people that know me know that I absolutely love food, pizza in particular. I work out not only to balance food, but also to keep my mind focused. And for me, that comes in many different forms. It can be taking a walk outside, boxing, or going to dance. Anything physical has such a positive impact on people; the dopamine and serotonin that get released when you work outafterward, you feel amazing," she told Byrdie.

Shay mixes things up when it comes to exercise. "I have to switch it up because I get bored, so I'll try different classes," she said. "Cardio for me is a spin class. I think it's great. I get so amped up with other people in the room, and there's just a really good energy about it. So I'll usually start with a spin class, then it will be something like weights or working out with my amazing trainerwe do a mix of Pilates and leg toning. And then I'll go take a Body by Simone class. There are so many amazing classes here in L.A., but my favorite is boxing. I love it because there is the cardio at the beginning, and then we're sparring afterward and then we do stretching and weights."

Shay encourages hydration "I drink a lot of water," she revealed to Byrdie. "I try to opt out of coffee and drink green tea instead." "The resume for green tea extract is pretty expansive. Aside from adding some oomph to your system with caffeine, it's touted for weight loss, lowering your risk of heart disease, skin health and more," says the Cleveland Clinic. "Drinking green tea itself is associated with a lower risk of coronary artery disease."

Shay brings exercise essentials with her so she can squeeze in a workout whenever she can. "Just taking a skipping rope with you wherever you are is such a good idea because it's such an amazing workout. It's the easiest, and I can bring it with me anywhere. And you only need a small amount of space," she told Byrdie.

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Shay Mitchell in Bathing Suit is "Nesting/Resting" Celebwell - Celebwell

Instead, Americans appear to rely more on undefined marketing claims, such as natural and clean, when selecting products now or use online tools or mobile apps to help them improve their diet and physical activity, IFIC found in its 2022 Food and Health Survey published this week.

In its 17th year, the long-term study surveyed about 1,000 Americans online in late March and early April and compares current attitudes and behaviors to those of prior years.

According to the study, 52% of Americans report following a diet or eating pattern in the past year a steep uptick from the 39% who reported the same last year, the 43% who did so in 2020 and the 38% in 2019, said Ali Webster, the director of research and nutrition communication at IFIC.

This increase is mainly driven by customers who are under the age of 50, said Marisa Paipongna, IFICs research and nutrition coordinator.

Interestingly, she added, we also see changes in the types of eating patterns and diets that Americans are likely following."

Shooting to the top of the diet list this year is 'clean eating,' to which 16% of respondents say they adhere, followed by mindful eating a new option for this year at 14%, and calorie-counting, which increased from last year with 13% of dieters citing it.

For context, last year the top diets were calorie counting, clean eating and intermittent fasting, so we can see theres a little bit of rearranging with clean eating rising to the top in terms of popularity, Paipongna said.

Lower on the list, but rising, are plant-based (at 12%), gluten-free (9%), flexitarian and carb-cycling (both at 7%), the low-sodium DASH diet (4%) and cleanse and vegan (both 2%). Dropping on the list are more high-profile options, including keto or high-fat, which was cited by 7% of dieters and low-carb at 6%.

The top reasons for dieting remain the same, but appear reversed compared to last year, with a desire to protect long-term health or prevent future health conditions taking the top slot and being listed by 35% of dieters and a desire to lose weight dropping to second place at 34%, according to the study.

Much lower on the list, but gaining traction from last year, are a desire to follow the Dietary Guidelines for Americans and My Plate recommendations, cited by 16% of survey respondents, and a news article, blog post or study discussing the effects of a selected eating style motivated 15% of respondents.

Paipongna noted some really interesting generational differences for why people follow a diet, with boomers more often wanting to protect their health and prevent future health conditions and younger Gen Zers wanting to improve their physical appearance as well as better manage health conditions.

Stress also influenced more than a third of survey respondents approach to diet and nutrition, according to the study, which looked at the correlation between stress and food choices for the first time this year.

We see that over half of people that we surveyed reported feeling stressed in the past six months, with younger generations being much more likely to have felt higher levels of stress as compared to Baby Boomers, Webster said.

Of those who reported being at least somewhat stressed over the past six months, about 30% said they changed their nutrition or diet to reduce stress with the bulk (54%) saying the simply tried to eat healthier and 37% reporting that they adopted a specific dietary pattern.

Moving down the list of diet changes to manage or reduce stress, Webster said three out of 10 respondents consumed less caffeine and one in every four cut back on alcohol consumption.

Also notable, 30% took dietary supplements that claimed to reduce stress or the effects of stress, such as headaches or fatigue, the report found.

In addition, IFIC found 18% of consumers seek emotional and mental health benefits from food and beverages, while 26% look for the related benefit of improved sleep.

While mental health support is gaining traction, far more consumers at 37% seek energy or to counter fatigue as the top health benefit they seek from food, beverages and nutrients. In second place is weight loss and weight management at 30% and digestive health comes in third with 29%, followed closely by heart health benefits, which was cited by 28% of consumers.

While some consumers are using foods and beverages to manage their health, the study revealed significant gaps in knowledge about what is healthy and how much thought consumers actually give to the products that they consume.

According to the research, about 86% of consumers think at least a little about the healthfulness of the foods and beverages they consume, but this is a significant drop from the 93% who did so ten years ago, Webster noted.

Likewise, of those who thought about the healthfulness of the products they consume, only 40% do so a lot, which is about the same as the percentage of people who also think about the healthfulness of ingredients a lot, according to the study.

Millennials are more likely to have thought about many of these issues, particularly in comparison to Boomers, Webster said. Boomers dont see to have been prioritizing these as much as younger generations.

One reason more people might not consider the healthfulness of what they consume could be because they are confused or unsure what nutrition information they can trust, the study suggests.

If found about seven in 10 Americans believe because nutrition information seems to keep changing, it is hard to know what to believe. While this figure could be disheartening, Webster noted it is slightly better than ten years ago when three quarters of people thought this way.

As consumers look for answers, many are turning to online tools and mobile apps which 63% either strongly or somewhat agree can help them improve their diet and physical activity up from 57% in 2012, according to the study.

Lack of trustworthy healthy nutrition and lifestyle information also could contribute to more people preferring to take medication for a health condition than change their lifestyle an attitude that 38% strongly or somewhat agree with, which is more than two times the 16% who said the same 10 years ago, according to the study.

In lieu of trustworthy nutritional information, an increasing number of consumers are looking for products labelled as natural and clean, according to IFIC.

Even though natural does not have a regulatory definition and many consumers interpret it broadly, it resonates with consumers when they buy products both in person and online, Webster said, noting that 39% of consumers say they regularly buy products labelled as natural while 27% say the same about label claims for clean ingredients.

We dug a little bit deeper into the natural aspects, because we wanted to know exactly what this label is doing for people why is it so influential to them?, Webster said. The top responses that we got is that people believe that foods labelled as natural are generally healthy for them [54%].

The study also revealed that 47% of consumers seek foods labelled as natural because they want to avoid artificial ingredients, 38% do so because the believe natural foods are generally better quality than the alternatives are 36% are worked about potentially harmful additives or chemicals in food as well as perceive them as better for the environment.

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IFIC: More Americans are dieting, but fewer consider the healthfulness of what they consume - FoodNavigator-USA.com

When youre dealing with diarrhea, its understandable to want to make things better ASAP. After all, being chained to the toilet isnt exactly a fun way to spend your day. But it also raises a lot of questions, including what, exactly, youre supposed to eat that wont make the situation even worse.

Thats when many people turn to the BRAT diet. Unlike many other popular diets, its not designed to make you healthier or to help you lose weight. Instead, itll (hopefully) stop the, er, flow. Not familiar with this eating plan? It has a very specific purposeand a limited menu. Heres what you need to know about the BRAT diet, plus when to go on it.

BRAT is actually an acronym that stands for "Bananas, Rice, Applesauce, and Toast," explains Jessica Cording, M.S., R.D., C.D.N., a dietitian and health coach, and author of The Little Book of Game-Changers. Its a very bland diet thats designed to be gentle on your stomach, she says.

People often reach for the BRAT diet when they have diarrhea, but its hard to say if its actually effective, says David Cutler, M.D., a family medicine physician at Providence Saint Johns Health Center in Santa Monica, Calif. The BRAT diet generates a lot of interest due to its simplicity, low cost, safety, and apparent effectiveness for a common conditiondiarrhea caused by an intestinal virus, he says. But the value of a BRAT diet is unproven, and most likely minimal. This is because almost all cases of diarrhea due to intestinal viruses will resolve in a few days regardless of the diet used.

He also notes that the most important initial treatment for diarrhea is fluid replacement, not diet.

Still, Dr. Cohen says, that doesnt mean a BRAT diet wont help. When you are ill and your ability to digest food may be limited, a BRAT diet or other easy to digest foods may help resolve diarrhea or other intestinal symptoms like nausea, vomiting, or abdominal pain, he says.

In general, the BRAT diet focuses on four main ingredients:

But you can branch out slightly from that, says Sonya Angelone, R.D., a spokeswoman for the US Academy of Nutrition and Dietetics. Simple crackers and broth can be included, she says. Youd also probably be OK having other bland foods like cream of wheat and oatmeal, Cording says.

Its also not uncommon to include cooked eggs since they are easy to digest, says Keri Gans, M.S., R.D., C.D.N., author of The Small Change Diet.

Generally speaking, these are all pretty easy to digest foods, says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. They tend to have low amounts of fiber and will not add to the amount of material that remains in your GI tract making the diarrhea worse.

You can start it when you develop diarrhea, Cording says.

Dr. Cohen just recommends looking out for symptoms like blood in your poop, severe stomach pain, a high fever, and constant vomitingyoull want to reach out to your doctor if you have those since they could be a sign of a more serious health condition than run-of-the-mill diarrhea.

But, if you dont have those symptoms and youre able to hydrate well, then it is generally prudent to proceed with a BRAT or similar easily digestible diet, Dr. Cohen says.

In general, the BRAT diet is pretty easy to use and has minimal side effects, Angelone saysyou just dont want to be on it for an extended period of time.

The BRAT diet is very limited in nutrients, fiber, and calories so shouldnt be followed for very long, Angelone says. It can contribute to constipation and nutrient deficiencies, including protein.

Keatley agrees. This diet does not have much calcium, B12, protein, or fiber, he says. In the long-term it could be bad for hair, skin, nails, teeth, and bones and keep you ill for a longer period of time.

It depends on how youre feeling. After two days of BRAT, if diarrhea has improved, then it is safe to advance to a more balanced diet, Dr. Cohen says. But, he says, youll still want to avoid harder-to-digest foods (think: nuts and seeds and spicy things) and avoid foods that contain lactose (milk, cheese, yogurt), since they can be tough on your still-sensitive stomach.

But, if you're still struggling with No.3 after a week, Dr. Cohen recommends reaching out to your doctor about next steps.

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The BRAT Diet - Efficacy, Foods Included, and When to Follow - Prevention Magazine

Although it can stem from genetics, high blood pressure is a condition that can affect your body, potentially causing heart attacks and strokes. If you're dealing with high blood pressure, chances are your doctor has tried to supply you with ways of lowering it, such as developing exercise routines and fixing what you eat and drink. It is possible to get your blood pressure down. However, it's important you follow specific diets in order to lower your risk.

One diet, in particular, was actually meant to help lower blood pressure. According to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, the best diet to help lower blood pressure is the DASH Diet.

"The DASH Diet, or Dietary Approaches to Stop Hypertension, was designed to help individuals with high blood pressure lower it," says Goodson. "High blood pressure is a risk for cardiovascular disease, the number one killer of men and women in the US. So, improving blood pressure is necessary for your heart."

According to Goodson, the diet includes foods that are rich in calcium, potassium, and magnesium. These nutrients can help lower blood pressure and are also low in sodium, saturated fat, and added sugars. It also includes limiting sodium intake to between 1,500 and 2,300 milligrams a day.

The DASH Diet also encourages eating lean protein daily (such as fish, beans, and poultry) as well as multiple servings of healthy fat throughout the week. Healthy fats can include nuts, seeds, and healthy oils.

"A key recommendation is to eat less than 2,300 milligrams of sodium a day," says Goodson. "While that might sound like a lot, the truth is that processed foods, restaurant food, and fast food are very high in sodium. And in some cases, just one food item can land you over 2,300 milligrams of sodium a day."

Goodson suggests cooking at home and flavoring your foods with herbs and spices instead of salt, which will help cut back on sodium.

Along with reducing sodium intake, someone who is following the DASH Diet should also limit saturated and added sugars on a regular basis. Aside from dieting, they should also be exercising, as exercise can also help lower blood pressure.

If you are stumped for what you can eat on the DASH Diet, Goodson recommends some specific foods and portions (given the intake is 2,000 calories a day).

"The DASH Diet recommends eating 4 to 5 servings of veggies a day," says Goodson. "Vegetables are high in nutrients and have no sodium, a common contributor to high blood pressure and thus unhealthy blood circulation."

As recommended before, Goodson suggests seasoning your vegetables with herbs and spices instead of salt.

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One of the recommendations of the DASH Diet is to eat foods rich in potassium. Some examples include fruits like Medjool dates, bananas, berries, and avocado.6254a4d1642c605c54bf1cab17d50f1e

"The goal is to consume 4 to 5 servings a day on this eating pattern, with a serving of fruit being one medium fruit, a half-cup chopped, one cup of berries, or one-fourth cup of dried fruit," says Goodson.

The DASH Diet also says that calcium could potentially help lower blood pressure and improve circulation. It is recommended to eat three servings of low-fat dairy a day because it could help provide you with the calcium you need.

A serving is considered one cup of low-fat milk or yogurt and 1.5 ounces of low-fat cheese.

Whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping your body control blood sugar levels.

"The goal is to eat 6 to 8 servings of whole grains, with a serving being 1 slice of bread or a half-cup of a cooked grain like rice," says Goodson.

RELATED: The #1 Worst Bread to Eat for High Blood Sugar, Says Dietitian

Kayla Garritano

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The Best Diet To Lower Blood Pressure, Says Dietitian Eat This Not That - Eat This, Not That

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

(THE CONVERSATION) What if I told you all you need to do to lose weight is read a calendar and tell time? These are the basics for successfully following an intermittent fasting diet.

Can it be that simple, though? Does it work? And what is the scientific basis for fasting? As a registered dietitian and expert in human nutrition and metabolism, I am frequently asked such questions.

Simply stated, intermittent fasting is defined by alternating set periods of fasting with periods in which eating is permitted. One method is alternate-day fasting. On fast days, followers of this form of fasting are restricted to consuming no more than 500 calories per day; on feast days, which occur every other day, they can eat freely, with no restrictions on the types or quantities of foods eaten.

Other methods include the increasingly popular 5:2 method. This form of fasting involves five days of feasting and two days of fasting per week.

Another variation relies on time-restricted eating. That means followers should fast for a specified number of hours typically 16 to 20 per day while freely consuming foods within a designated four- to eight-hour period.

But what about eating breakfast and then small meals throughout the day to keep the bodys metabolism running? After all, thats the conventional wisdom that many of us grew up with.

To answer these questions, it helps to understand the basics of human metabolism.

Human metabolism 101

The human body requires a continual supply of energy to sustain life, and the foods we eat provide us with this energy. But because eating is often followed by periods of time without eating, an intricate set of biological pathways is in place to meet the bodys energy demands between meals.

Most of the pathways function at some level all the time, but they fluctuate following a meal in a predictable pattern called the fed-fast cycle. The time frames of the cycle can vary, depending on the food types eaten, the size of the meal and the persons activity level.

So what happens, metabolically speaking, after we eat? Consuming carbohydrates and fats leads to a rise in blood glucose and also lipid levels, which include cholesterol and triglycerides.

This triggers the release of insulin from the pancreas. The insulin helps tissues throughout the body take up the glucose and lipids, which supplies the tissues with energy.

Once energy needs are met, leftover glucose is stored in the liver and skeletal muscle in a condensed form called glycogen. When glycogen stores are full, excess glucose converts to fatty acids and is stored in fat tissue.

About three to 18 hours after a meal again, depending upon a persons activity level and size the of the meal the amount of circulating blood glucose and lipids returns to baseline levels. So tissues then must rely on fuel sources already in the body, which are the glycogen and fat. A hormone called glucagon, secreted by the pancreas, helps facilitate the breakdown of glycogen and fat to provide energy for the body between meals.

Glucagon also initiates a process known as gluconeogenesis, which is the synthesis of glucose from nondietary sources. This helps maintain the right level of blood glucose levels.

When the body reaches a true fasting state about 18 hours to two days without additional food intake the bodys stores of glycogen are depleted, and tissues like the heart and skeletal muscle start to rely heavily on fats for energy. That means an increase in the breakdown of the stored fats.

Aha! you might say. So intermittent fasting is the key to ultimate fat burning? Well, its not that simple. Lets go through what happens next.

The starvation state

Though many tissues adapt to using fats for energy, the brain and red blood cells need a continual supply of glucose. But when glucose is not available because of fasting, the body starts to break down its own proteins and converts them to glucose instead. However, because proteins are also critical for supporting essential bodily functions, this is not a sustainable process.

When the body enters the starvation state, the body goes into self-preservation mode, and a metabolic shift occurs in an effort to spare body protein. The body continues to synthesize glucose for those cells and tissue that absolutely need it, but the breakdown of stored fats increases as well to provide energy for tissues such as the skeletal muscle, heart, liver and kidneys.

This also promotes ketogenesis, or the formation of ketone bodies molecules produced in the liver as an energy source when glucose is not available. In the starvation state, ketone bodies are important energy sources, because the body is not capable of solely utilizing fat for energy. This is why it is inaccurate when some proponents of intermittent fasting claim that fasting is a way of burning just fat - its not biologically possible.

What happens when you break the fast? The cycle starts over. Blood glucose and lipids return to basal levels, and energy levels in the body are seamlessly maintained by transitioning between the metabolic pathways described earlier. The neat thing is, we dont even have to think about it. The body is well-equipped to adapt between periods of feasting and fasting.

Possible downsides

If an all-or-nothing dietary approach to weight loss sounds appealing to you, chances are it just might work. Indeed, intermittent fasting diets have produced clinically significant amounts of weight loss. Intermittent fasting may also reduce disease risk by lowering blood pressure and blood lipid levels.

On the flip side, numerous studies have shown that the weight reduction from intermittent fasting diets is no greater than the weight loss on a standard calorie-restricted diet.

In fact, the weight loss caused by intermittent fasting is due not to spending time in some sort of magic metabolic window, but rather to reduced overall calorie consumption. On feast days, dieters do not typically fully compensate for lack of food on fasted days. This is what results in mild to moderate weight loss. Approximately 75% of the weight is fat mass; the rest is lean mass. Thats about the same ratio as a standard low-calorie diet.

Should you still want to go forward with intermittent fasting, keep a few things to keep in mind. First, there are no studies on the long-term safety and efficacy of following this type of diet. Second, studies show that intermittent fasters dont get enough of certain nutrients.

Exercise is something else to consider. It helps preserve lean muscle mass and may also contribute to increased weight loss and long-term weight maintenance. This is important, because nearly a quarter of the weight lost on any diet is muscle tissue, and the efficacy of intermittent fasting for weight loss has been demonstrated for only short durations.

Also, once you stop following an intermittent-fasting diet, you will very likely gain the weight back. This is a critical consideration, because many people find the diet difficult to follow long-term. Imagine the challenge of planning six months worth of feasting and fasting around family dinners, holidays and parties. Then imagine doing it for a lifetime.

Ultimately, the best approach is to follow an eating plan that meets current dietary recommendations and fits into your lifestyle.

This article is republished from The Conversation under a Creative Commons license. Read the original article here: https://theconversation.com/is-intermittent-fasting-the-diet-for-you-heres-what-the-science-says-179454.

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Is intermittent fasting the diet for you? Here's what the science says - New Canaan Advertiser

There's no shortage of studies backing the Mediterranean dietit offers many potential health benefits, like improved blood sugar control, better cardiovascular outcomes (like lower blood pressure and cholesterol), and can help maintain healthy inflammatory response. But adding the keto angle may take things up a notch.

In a 2021 study, researchers compared the outcome of following a keto diet versus a Mediterranean diet for 12 weeks in 33 people. While both plans resulted in a similar rate of adherence, the participants on the keto diet experienced better glucose control and a more significant decrease in triglycerides and LDL levels. They also lost more weight, on average.

In another 2021 study published in Nutrients, researchers set out to compare a Mediterranean diet with a low-carbohydrate diet. They divided 36 participants into two groupsone group followed a traditional Mediterranean diet, while the other followed a low-carb (but not quite keto) nutrition plan with the same amount of calories.

While both groups experienced health benefits, like improved insulin sensitivity, the low-carbohydrate group lost about 60% more weight, on average.

Years ago, researchers also looked at an unlimited-calorie Mediterranean keto diet, specifically, and found that it can promote weight loss, normalize blood pressure, and reduce total cholesterol, LDL cholesterol, and triglycerides in individuals with obesity. It can also raise HDL, or "good," cholesterol.

A 2011 study showed similar results, although it's worth noting that participants in this study also took plant-based herbal extracts daily (like mint, guarana, and ginseng, to name a few) to increase their overall phytonutrient intake and leverage functional botanical bioactives.

While there are potential benefits to both the Mediterranean diet and the keto diet, there is very limited research on the combined effects of this diet, with all the studies mentioned previously lasting for only short periods of time with a small number of people.

Aside from the physical health benefits, the Mediterranean keto diet is also a bit more flexible than a traditional keto diet. Because there's no focus on strict macro counting, many people find it easier to adhere to long term than a traditional keto diet. It's also more adaptable to other diet preferences, like vegetarian or vegan plans.

But like any new diet plan, there may be an adjustment period when you're first starting out. If you're coming from a really high-carbohydrate diet, you may experience some signs of carbohydrate withdrawal.

The most common signs of carbohydrate withdrawal are headaches, impacts on digestion regularity, bad breath, muscle cramps, muscle weakness, and lightheadedness. These issues usually resolve on their own within two weeks of starting a low-carb diet, during which time you may notice an ease in bloating and fewer sugar cravings. However, if these unpleasant side effects persist, reach out to a health professional for support.

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Love The Mediterranean Diet? This Version May Be Even Better For You - mindbodygreen.com

Developed in the 1940s, per- and polyfluoroalkyl substances (PFAS) are a family of over 9,000 chemicals with many industrial and cosmetic uses.

They were a breakthrough in technological advancements at the time, improving textiles by making them water- and stain-resistant, adding flame retardant properties, and enhancing chemical stability for longer-lasting products.

Their uses have since extended throughout the cosmetic and food industries.

PFAS are found abundantly in:

Yet PFAS are a double-edged sword the chemical properties that make them excellent for industrial use are the same properties that threaten environmental and human health.

They have a long half-life, which makes them persistent chemicals. This means that they do not easily break down, so they subsequently accumulate throughout the environment, including in animal and human tissues.

Humans become exposed to PFAS predominantly through diet, as well as through contaminated drinking water, skin contact from cosmetic and personal care products, indoor and outdoor air pollution, and early-life exposure during pregnancy or breastfeeding.

Although some research shows that PFAS may be found in low and potentially non-hazardous levels in the environment, their overwhelming presence in common products and build-up in the human body pose significant safety and toxicity concerns.

In fact, a 2022 review indicates that PFAS are found in the blood of nearly all U.S. adults, and they accumulate in the liver.

In addition to being persistent chemicals in the environment, PFAS are endocrine-disrupting chemicals (EDCs), which are compounds that interfere with the normal functions of hormones in the body.

Here are some of the documented health risks of PFAS.

In the body, PFAS predominantly accumulate in liver tissue, making liver damage one of the most-researched health effect of PFAS.

The 2022 review mentioned above which looked at studies in both animals and humans shows that exposure to PFAS is associated with signs of liver damage and an increased risk of developing conditions like non-alcoholic fatty liver disease (NAFLD), which can in turn lead to more serious conditions such as cirrhosis.

NAFLD is a spectrum of liver disorders and one of the leading causes of chronic liver disease and potentially liver failure.

Its exact mechanism is unclear, but some experts believe that PFAS disrupts fat processing and storage in the body, increasing the deposits of fat in the liver that subsequently damage this organ, and inducing other metabolic disorders.

As endocrine-disrupting chemicals, PFAS are associated with metabolic disorders, including obesity, thyroid disorders, and diabetes.

A 2016 review suggests that prenatal exposure to PFAS was later associated with excess adiposity and an increased risk of childhood overweight and obesity.

Observational studies also support the link between PFAS and compromised thyroid health, which, during pregnancy, disrupts glucose and insulin levels, increasing the risk of developing gestational diabetes.

Gestational diabetes occurs when blood sugar levels become too high during pregnancy, and may be harmful to the parent and baby.

PFAS may disrupt reproductive health from as early as puberty by potentially impairing the function of the ovaries.

A 2020 review highlights research that found associations between exposure to PFAS and delayed start of the menstrual cycle, irregular or longer cycles, early onset of menopause, and hormonal imbalances of estrogen and androgens.

In addition, exposure to PFAS during pregnancy poses long-term health risks to the fetus, but may also lead to low birth weight or the life-threatening condition, preeclampsia.

However, findings regarding PFAS and reproductive health have been inconsistent, and more research in humans is warranted.

Although there is little evidence to date, ongoing research continues to elucidate the potential role of PFAS exposure in cancer risk and development.

Researchers have already observed associations between PFAS exposure via drinking water and the development of testicular and kidney cancers.

Other research determined that PFAS increase the risk of developing kidney cancer such that the greater the PFAS exposure, the greater the cancer risk, adding to the evidence that PFAS are renal carcinogens.

Government regulations and changes in manufacturing practices have aimed to reduce human exposure to PFAS.

For instance, the Government of Canadas list of prohibited toxic substances includes some classes of PFAS, and in the U.S., the Centers for Disease Control and Prevention (CDC) have listed PFAS in their toxic substance registry.

However, PFAS is a family of over 9,000 chemicals, not all of which have been clearly categorized and researched, making widespread exposure a public health concern.

Regardless, there may still be some steps that you can take to reduce exposure to PFAS and subsequent health risks:

Occupational exposures occur, too, such as with fire training. Have a discussion regarding protective gear to avoid skin contact and inhalation of PFAS-containing compounds.

PFAS are a family of over 9,000 chemicals with many industrial uses that offer water- and stain-resistant, adding flame retardant and chemical stability properties to textiles.

They are also found in contaminated drinking water, fast foods, personal care and cosmetic products, and some non-stick cookware.

These PFAS accumulate in tissues in the body and are associated with compromised liver, thyroid, kidney, and reproductive health, and an increased risk of testicular and kidney cancers.

The abundance of PFAS makes them difficult to avoid, but choosing PFAS-free food packages, filtering drinking water, avoiding stain- and water-resistant coatings and makeup, and limiting highly processed foods may reduce exposure and long-term health risks.

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PFAS, diet, and health: What to know - Medical News Today

This is how old I am: A few decades ago, I sat in on a nutrition debate between Dr. Dean Ornish and Dr. Robert Atkins, well-known cardiologists with polar opposite views on the best diet to lose weight and prevent heart disease. Each of the heart doctors was passionate about his diet plan, though the diets were/are in hard contrast to each other.

Ornish presented reams of research to show that a very low-fat and mostly vegetarian diet can reverse heart disease as well as improve diabetes and other chronic conditions.

In turn, Atkins provided his evidence that a low-carb diet -- one that depends more on protein and fat and severely limits fruit, bread, starchy vegetables and other plant-based foods -- is effective for weight loss and does not harm the heart.

Who won? In my opinion, it was the third speaker at the debate. A representative from the United States Department of Agriculture showed us evidence both types of diets have their merits and drawbacks. He concluded with research that shows the best diet is probably somewhere in the middle.

Times haven't changed much. Just this morning, I learned of these three "new" diets:

The New Mayo Clinic Diet (as opposed to the old Mayo Clinic diet) is an improved plan for weight loss, according to the medical team who developed it. What's interesting about this plan is it is not one plan. Dieters can choose their preference for healthy keto, high protein, vegetarian, Mediterranean or one that promotes gut health.

What? One plan doesn't fit all? It's true. Genetic research is beginning to show us that, based on our DNA, some of us do better on one type of diet pattern (such as vegetarian) while others do well on another (such as high protein).

Then there's the Nordic diet, ya. As you might expect, there's plenty of fish plus fruit, vegetables, nuts, seeds and oils. It's based on research in Finland, Norway, Sweden and Iceland that found improved blood sugar and cholesterol levels in volunteers who ate this way.

And have you heard of the Pegan diet? It's a cross between two pretty opposite eating plans, vegan (strict vegetarian) and paleo (meat, poultry, eggs, fish, nuts, seeds and other foods hunted or gathered by our ancient ancestors who were probably eaten by a tiger before they had a chance to really study this diet, but whatever).

Is it me, or are we finally learning the real answer to optimal health is to choose a variety of all foods in the right balance? That's what current research tells us. No one dietary pattern is best for everyone. Just make sure it includes foods from each nutrient group: protein, veggies, fruit, grains and dairy (which includes fortified soy products).

Barbara Intermill is a registered dietitian nutritionist and syndicated columnist. She is the author of "Quinn-Essential Nutrition: The Uncomplicated Science of Eating." Email her at [emailprotected]

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On Nutrition: Old and new diet trends - Jefferson City News Tribune